Survival and Food Emersion

At Least, three longtime friends passed this month. One in his 70’s, one in his 80’s, and one in his 90’s. Richard W., Dave P., and Coach O. were all Elders in my life. (while writing this, I got news of 2 more friends passing).

In the ancient tradition, each showed me their Elderhood wisdom, born of experience and battling through life’s challenges. They were guides to all who searched out their wisdom. Such guides are always needed. We, as legacy creations, must be the Elders for those to come. It is an ancient tradition and must be followed if we are to survive. As we have grown from their guidance, the task falls to us. We are all connected, like the mycelium of the forest. We know our ancestors are fully present in every cell of our body. Let us invite them to our life experiences.

Food Emersion and Survival

Previously, I said that the only reason for not eating meat is a moral or ethical conviction, a reverence for life. It is a strong reason if you believe that these are sentient beings. More science now supports no meat. In my current eating program, the why may be as important as the what. It started as a 10 days Vegan Emersion Program from Food Revolution. My inspiration was a friend who wanted to be vegan for the health benefits. She has a heart valve replacement pending and wants to be in best health she can be for that procedure. It has been over a month with no meat or dairy. She claims more energy and I had my first-morning run (jog) in more than 20 years on Saturday. We have morphed a little from the strict definition of a vegan menu to a Whole Food Plant Based (WFPB) plan. The difference is minimal.

Whether science is chasing trends or trend is following science; every day there is more information coming out about the benefits of the WFPB diet. Google it and see. If you give this diet a try for a meal or a day, you will be better for not partaking in the Standard American Diet (SAD). I hoped to instantly lose weight on the 10-day emersion plan. I did not lose weight because I made some mistakes. I did not monitor my consumption which for me always means overconsumption. If one is good; ten is better. Also, I did not run nutrient information. As we tried new recipes, lack of planning, led to a protein shortage in my diet. This produced some intense sugar cravings which I accommodated. There is a science to back these actions and feelings of mine. The situation is correctable. Processes are happening in the body that produces these effects. EVERYDAY HEALTH AND GOOGLE describe protein traveling through the small intestine encouraging the production of the hormone CCK and others that are responsible for decreases in appetite for carbohydrates and sugar. The lack of protein will lower the production of these hormones and produce the cravings. My solution is to add a Plant-based protein powder to my diet, at least until I get my consumption act together.

The Rich Roll Podcast interview with Dr. Zach Bush (#5) is really good. The title is The Future Human and Planetary Health; go here 👉🏾http://bit.ly/richroll751 then go to site. These well-educated and brilliant men talk about everything we see, feel, and hope for.

As another school comes to an end, I want to be pointed in the right direction. The website https://www.randomactsofkindness.org/ helps me with this. In late May, I am making my first flight to the UK. My middle daughter has lived there my years and I am going to see what is the attraction. Until next time, Good day.

In the spirit, be healthy,

Coach Brown



IN February, here in Las Vegas, it is high desert winter. It is characterized by cold nights and cool windy days. Night time temperatures are in the 30’s with day time highs generally in the 50’s. I had two outdoor Saturday adventures. That is, first a climb of Lone Mountain and second a drive/hike that included Rodgers Hot Springs and the Valley of Fire State Park.

Lone Mountain

Lone Mountain is in the sea of suburban roof tops near the north west corner of Vegas. It has a two mile circular trail around the edges of the mountain. The kicker is a near vertical trail to the summit. Up 600 to 3000 feet. At the summit you get a 360 degree view of everything everywhere.

The view from the Summit

View from the summit

The second adventure was a road trip. First stop was Rogers Hot Springs

Rodgers Hot Springs is inside Lake Mead Recreation area. It is a drive-up spot. It has rest rooms and covered picnic areas. The water temperature is 86 degrees year round. It makes a great break spot. I took a friend on this day trip so we had a break here. We had an hour canyon exploring walk. It made the trip into Valley of Fire State park even better.

Lake Mead as seen from Rodgers Hot Springs hike.

The Valley of Fire does not seemed to be named for the dessert heat but rather for its special red rock formations which are way more expansive than the popular Red Rock Canyon miles the the south west. It is a spectacular drive with hiking areas everywhere requiring a return trip. We completely enjoyed this trip. Here just couple of the photos:


This is how Dr. David Katz relates to the sky rocketing health issues in America and around the world. He is referencing what is well known to all of us. Feet refers to all people needing regular exercise or activity. Forks is about the importance of what we eat to run our bodies. Fingers is the importance of not smoking. He recognizes and is aware that most people know this, but the issues still exist. He says that the gap between what people know and what people do is the cause of 80% of disease and is preventable. This 80% of disease is what are called lifestyle related diseases. They are the biggies, most heart disease, most cancers, type II diabetes, and Alzheimer’s disease (the most common type of dementia). Dr. Katz says that our zip code not our genetic code is the more important factor in determining our longevity and health span. That is why they are described as lifestyle diseases. In an early career talk he highlighted 6 factors of health for longevity: 1. diet 2. exercise/activity 3. not smoking 4.sleep 5. stress 6. social factors/love.

These 6 things sound a great deal like the Blue Zone formula. I believe this road less traveled must be traveled for us the be healthy. To get motivation watch the 2017 Documentary What the Health again or maybe for the first time. It is on Netflix and other media too.

I received a gift book from my son; The Blue Zone American Kitchen. It is a coffee table style book with lots of good pictures. Besides good recipes, it is a historical account of early American ethic group diet before their eating was corrupted or lost. If you’d like to learn some cool longevity facts listen or watch Rich Rolls interview with Blue Zones Dan Buettner just below.

Finally, This month, a real world problem. I continue my concern with pollution and toxins in our environment. We all heard or read about the mess in New Palestine, Ohio. Of course in our country, it is now a political issue. It should be a right to life issue. Some people will get sick and die. What a mess. With that said, this week (2/23) in The Guardian, a liberal news paper in the UK, there was an article about “forever toxins”. It has map showing the areas in Europe and the UK that are polluted with PFAS. PFAS stands for per- and polyfluoroalkyl substances, it’s an umbrella term for a family of about 12,000 chemicals that are prized for their indestructible and non-stick properties. They are toxic. The mapped areas are massive. The “forever toxins” are detected in the air, water, soils, sediments, and rain. Yes, this life is terminal, but must we speed up the process and our own demies.

In the spirit, be healthy, Coach Brown


Fighting the Toxic World, What to do about life?

“ALL EXPERIENCES ARE Proceeded BY MIND, HAVING MIND AS THEIR MASTER, CREATED BY MIND” not from Science of Mind, not from New Thought…It is from THE BUDDHA.

  1. October in Red Rock Canyon.
  2. Too Big of a Topic and conflicting opinion.
  3. AHA: Life’s 7 Rules Plus 1.

  1. Nevada in October is a great hiking month.

It was hot, like 95 to 105 hot, until October 22nd. On that day at 2pm the wind can from the south east in 35 to 65 miles an hour. The daytime high temperature went from 95 to 65 degrees and stayed there. What that means to a hiker is either a change for clothing or a change of environments. I changed from hiking in the higher altitudes of Mt. Charleston and Spring Mountain to lower altitudes of Red Rock Canyon, Calico Basin and Lake Mead. All these places are great hikes.

Mt. Charleston hike

Red Rock Canyon Hike

2.Bad Blog Topic: Toxin.

This blog ended up mostly on the bedroom floor. We all have heard about external environmental toxins. We all have heard about food toxins. The combination is killing us. It was going to be all about the Toxins that we live with while breathing, eating, and just being. You know, all the crap we deal with every day. It turned out to be too big of a topic and surprisingly controversial. When you have a little time, check out “The Plastic Ocean Movie” and learn about Estrogenic plastics. We are hurting ourselves.

So after all my research, check this out.

Lots of data and Science.

3. American Heart Association Life Essential 8

As I read lots of other peoples blogs, I look for supported facts. The blog “Health Secrets of a SuperAger” got my attention with a title “Sleep as a new measure of cardiovascular health. The blog directed me to Aha life’s 7 rules plus 1on the American Heart Association Website. Here are their 8 Essential:

  1. Eat Better
  2. Be More Active
  3. Quit Tobacco
  4. Get Healthy Sleep
  5. Manage Weight
  6. Control Cholesterol
  7. Manage Blood Sugar
  8. Manage Blood Pressure

Each of these points has a link on their website. Any government stuff requires more investigation because every position is bought and paid for somehow. Here’s the link: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8.

That’s it for this month, Please get linked up with me to stay informed.

Be Healthy,

Coach Brown


Lost Friend, Karma, Food Adventures, and Blue Zone Lifestyle #3

I have been blessed with some long-term friends. They have walked with me for 10, 20, 30, 40, 50, 60 years. It hurts when one of them is lost from this world. My friend Hans died. We have been friends since college, more than 50 years. My children have always called him Uncle Hans. We were teammates on a Championship football team and played in a Bowl game together.

2 Days to Game Time at the Rose Bowl

I have kept this photo of us on the field together all these years. We were the same height, same weight, similar strength, and speed at that time. Two undersized guys among giants. We were very competitive with each other and anyone else. He will be missed. Three thoughts come to mind with this event. 1.) Genes are rarely checked. 2.) There is no way to know about anyone’s karma. 3.) There is no way to measure my loss. If I live a long life, I will see friends move on.

Food & Exercise again. I have been tweaking my diet and finalizing my exercise program to fit my aging body. The diet was made up of my main meal 3/4 plant-based and 1/4 meat protein. It has been evolving to 2 or more days a week of having no meat, all plant-based. It is much easier than I anticipated. My Mediterranean-style diet has led me to enjoy a Greek salad. The tastiest one I have found, so far. is at a pizza place here in Vegas, Napoli Pizza & Restaurant.

Greek salad and veggie pizza

It has all the goodies including 3 kinds of olives and feta Cheese. It is delicious. Give the big Greek salad a try as a meal one day a week. My exercise program has been stepped up since my hiking misadventure. I have added more balance exercises to help me in that area. The core of the balance exercises comes from the Ataxia disease website.

Here is a link:

Here is a link to a good article about Blue Zone food: https://www.livestrong.com/article/13770794-longevity-foods/

Here is a link to really good Blog article on Brown Rice from an expert date March 17, 2022.

The Way To Get More Good Years.

The Blue Zone

 Information From The Book

The Blue Zones

9 Lessons For Living Longer

From the people who’ve lived the longest

by Dan Buettner

This is not meant to be a book review, but a chance to impart some great information that we all need to know.

“Life expectancy of an American born today averages 78.2 years. But this year, over 70,000 Americans have reached their 100 birthday.”

Dan Buettner teamed up with National Geographic to find the world’s longest-lived people and study them. They found pockets of people around the world with the highest life expectancy, or with the highest proportions of people to reach age 100.

The 5 places are:

Barbagia region of Sardinia-mountainous highlands

Ikaria, Greece-Aegean Island

Nicoya Peninsula, Costa Rica

Seventh Day Adventist-around Loma Linda, California

Okinawa, Japan-Island area.

They put together medical researchers, anthropologists,

Demographers, and epidemiologists to search for evidence-based common denominators. They found nine lifestyle and diet habits .

Here is the first Lifestyle habit:

1. Move Naturally.

“The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.”

How do I incorporate this into my life?

“Inconvenience Yourself”

“Have fun, Keep moving’


Do you want to add years to your life and life to your years? Start now with the first lifestyle practice and tell me how it makes you feel.

Lifestyle habit:

2. Purpose.

“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’for both it translates to ‘why I wake up in the morning.’ Knowing your sense of purpose is worth up to seven years of extra life expectancy.”

In his book, The author says to take time to see the big picture. For me, I know some days are going to not be pain free. Having a purpose helps me push the pain and strain aside.

#3. Down shift

“Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

Lifestyle #4 next time, be sure and subscribe.

Be well, Coach Brown



Where did H.I.I.T. come from?

High Intensity Interval Training is now an accepted and go to training tool. It is not a new concept. I will tell you how I incorporate it into any workout. 

The H.I.I.T. workout plan came from Paavo Naurmi, the Flying Finn. It is from a Swedish word for speed play, “Fartlek”. Naurmi won 9 Gold medals and 3 silver medals in the 1920, 1924, and 1928 Olympics. The training technique combines long run, short run, walking, and calisthenics. Fartlek or H.I.I.T. running is a paced run mixed with burst sprint runs at intervals during the workout. No stopping, just pace change during the run. This technique conditioned Paavo Naurmi so that he was able to set 26 world records, an amazing accomplishment in any era.

Incorporating H.I.I.T. into my workouts or yours is the same strategy. While swimming I will increase my pace to my best sprint for 2 minutes and then return to my regular pace. I repeat this pattern every 5 minutes during the entire swim. This of course increases my heart rate and changes oxygen flow and the metabolic functions which go along with these pace changes. This plan works with any cardio style workout including walking. I use the same pattern. The weight workout days are done in a similar way, alternating pace and workout routine to create the same effect of a variable heart rate increase and oxygen exchange. 

Here is a plan to try on your weight train days:

5 Tips to Healthy Weight Loss-Ornish Lifestyle Medicine

The following information came from an October 2018 post from The Dr. Dean Ornish Program for Reversing Heart Disease.

1. Choose Plant-Based Low-fat, Nutrient Rich Foods instead of Calorie-dense foods.

An optimal diet for preventing disease and staying healthy is a whole foods, planted based diet naturally low in animal protein, low in harmful fats, and low in refined carbohydrates.

2. Eat small, Frequent, Balanced Meals and Snacks Throughout the Day, but Remember that the Total Calories Count the Most.

The evidence is mixed about whether eating small, frequent healthy meals and snacks affect weight loss. This approach has many advantages, especially for those with diabetes.

3.Stay Hydrated with water, not Liquid Calories.

Studies support the importance of staying well hydrated for weight management and health. Drinking a glass of water prior to eating can also curb our appetite which helps to limit excess calories.

4. Practice Mindful Eating.

Being mindful and aware of what, how, and when we are eating can make a significant impact on weight management, along with making healthy choices that affect our overall health and well being.

5. Practice the Four-Element Lifestyle Approach.

  • Fitness: Engage in regular and moderate exercise.
  • Stress management: Developing a daily practice and routine is important to reap the rewarding benefits of stress management. The link between our emotional state, weight and overall health is clearly connected.
  • Love and Support: Giving and receiving love and support makes us healthier and happier, When we feel better, it is easier to make healthy choices, including the food we choose to eat. Love and support provides us with the need for love and intimacy we long for and often seek out in a bowl of ice cream or a bag of chips in its absence.
  • Nutrition: Foods are neither good nor bad, but some are healthful than others. You have a spectrum of choices.

    More information on this program can be found at: http://www.ornish.com/ornishliving.

    Mindful Meditation Note:

Affirmation of God’s Presence from The Presence by Emmet Fox

God is Life, I understand that and I express it.

God is Truth, I understand that and I express it.

God is Divine Love, I understand that and express it.


Coach Brown