Proper Nutrition,Hydration and Exercise

"The man who makes no mistakes does not usually make anything."– William Connor Magee

On Thursday, Alpha, Farah and I decided on running a 15 K. trail run. Madhu added another 10K by running from his home to my mine. Once together, we started running towards Browns Bar. I began in the lead but within a mile and a half was passed by my friends. When I reached Brown’s bar, Alpha was there waiting for me. I asked him how long he had been waiting and he replied “not long.” We then proceeded on the trail. When we reach my home, Madhu and Farah were waiting for us. Madhu said he was trashed and later revealed that he doesn’t eat breakfast prior to training runs. Alpha stated “breakfast is the most important meal of the day.” Perhaps, just perhaps Madhu might do better by eating breakfast before going on a 25K trail journey. I found some nutrition tips, based on research, in Trail Runner, October, 2010, issue 68 that you might consider.

Let’s start with 1.  . Beet juice a.   This is good for high intensity exercise. B. The abundant nitrates turns into nitric oxide in the body which may improve blood flow to working muscles and make exercise less tiring .c.The nitrates can also lower blood pressure and acts as a powerful antioxidant that mops up free radicals

.2.Yerba Mate a. This tea has an 85 mg of caffeine compared to 135 mg of coffee. B.Consuming caffeine before or during exercise stimulates the central nervous system and assists in working harder and longer. C. This tea promotes antioxidant activity against free radicals.

3. Tart Cherry Juice a. Good for faster recovery. B. The photochemical anthoycanins helps eliminate inflammation and muscle cell damage this speeding up recovery.

4. Milk a. Helps improve the ratio of lean body mass to body fat.

5 Coconut Water a. This is one of the best natural resources of potassium and other essential electrolytes that helps deal with muscle cramps.

6. Hemp milk A. This is a natural source of a heart- healthy, anti-inflammatory omega fats. B It provides about 10% of the daily requirement for iron.

7. Kefir a. This drink is laced with probiotics and helps regulate the digestive system and strengthens the immune system.

All right, the weather is getting warmer and you might consider taking advantage of these beverages. Even if you’re not running faster or whatever, you are treating your body well. Alpha, for the past couple months has been drinking coconut water after his trail runs and Carrie likes her chocolate milk. I intend to experiment with beet juice and see what happens?

Today’s plan is for Linda to ride her Rush Creek Arabian, Nails while I run on the Western States Trail. Remember; keep moving, laughing and smiling.

Rick Pitino,Luke Hancock,U of M Wolverines, Fab 5 and Running Barefoot

"Think wrongly if you please, but in all cases think for yourself."– Doris Lessing

Congratulations to Rick Pitino, Luke Hancock (MVP) and the Louisville Cardinals basketball team for their win Monday night over the Michigan Wolverines. The game was exciting; however I didn’t care for the officiating. In my opinion there were two bad calls against Trey Burke (when he blocked a shot and when he was called for fouling a three point shooter) and a no call when Louisville blocked the shot that should’ve been called goal tending. These three events I didn’t like. Even the Fab five’s presence (Chris Webber, Jalen Rose, Juan Howard, Ray Jackson and Jimmy King) wasn’t enough to pull out a victory. In 2002 and 2003 these 5   University of Michigan freshmen starters played for the national championship but unfortunately lost both years. Go blue.

How many of you have considered or even experimented with barefoot running? Ever since “Born to Run” came out, running without shoes became more popular .Supposedly, running barefoot will bring out the natural runner. Who doesn’t want to be a natural runner? Some reasons to run barefoot: 1. Running barefoot with a forefoot strike has only a third of the impact of running in a shoe compared to heel striking in which the collision of the heel with ground generates a significant impact per Dr. Daniel Lieberman, no relation. 2. High heeled – heavily cushioned running shoes produce a 56% more dangerous torque at the hip and 38% more torque at the knees. 3. Cushioned shoes interfere with your ability to perceive what’s happening beneath your feet and reduce your proprioceptive and tactile sensitivity 4.When you’re running barefoot you are more likely inclined to land on your forefoot. 5. Running on the forefoot allows you to use your metatarsals, your arch, and your Achilles tendon, quads, hamstrings and glutes muscles. 6. Barefoot running or using a lighter shoe results in economy by reducing your workload by up to 5% .7. And, by keeping your stride short, your legs can whirl around more quickly with minimal resistance and braking action.

Advice, if you’re going to transition to barefoot running: Start out very slowly. When running up hill, run on your forefoot and when walking, grab the ground with your toes in an effort to flex and strengthen your foot. Make sure to rest, ice in order to recover. Take your time and relax because this is a slow process. This process can easily take three months or longer to make the transition. Be smart.

I have considered changing to minimalist shoes. However, I see very few runners incorporating the minimalist shoe while running on the Western States Trail. When I do see that runner, I generally stop them and ask them questions about their shoe. Where I run and train, trail conditions are uneven with plenty of rocks and roots in my way. Periodically, I stub a toe or even trip. When I do that, I start thinking about what I would feel like running in the minimalist shoe. My thoughts are generally I’m glad I have a well cushioned shoe. Source: Trail Runner, October, 2010, issue 68.

Kevin Ware , Mike Rice ,the University of Michigan and the Basketball National Championship

Kevin Ware and Mike Rice -Part 2

"To have that sense of one's intrinsic worth which constitutes self-respect is potentially to have everything."– Joan Didion

Recently, I heard a TV interview in which Kevin stated he was attending   last Saturday’s Final Four tournament with this team. He even said that he has started rehabilitation (putting pressure and using crutches) and hopes to play for his Louisville basketball team next season. Hopefully, he will.

Kevin’s teammates have reported that they want to win the national championship for him. That goal can be classified as an ego goal (to score more baskets than the other team). For the ego oriented player, success is demonstrated by superiority and winning; although one can win without trying too hard. On the other hand a task goal is one in which intrinsically motivated players strive to reach the task goal which reflects personal improvement, effort, mastery and skill learning.

When, a player motivated by personal factors and the sheer pleasure of playing the game this is referred to as intrinsic motivation. On the other hand extrinsic motivation is when the player is motivated by external rewards in the activity as a means to an end. Illustrations like trophies, recognition, championships, and money come to mind.  Being intrinsically motivated and being task oriented are largely within the control of the player. The best combination for success is task orientation alone or in combination with high ego orientation like Michael Jordan.

In conclusion, if these skilled Louisville basketball players also employ high task orientation they will do all right against Wichita State. They did and won. However, the team that I’m rooting for to win it all is my Alma matter, the University of Michigan.  Go Blue. U of M defeated Syracuse and will play Louisville for the 75th National Championship tonight on CBS. Go Blue and watch the game.

What about Mike Rice? Who? Mike, a basketball coach, was recently fired by Rutgers University. There are videos of his practices that show him being verbally and physically abusive (calling players fagots) and (shoving them and throwing basketballs   at them). Supposedly, this was one (negative reinforcement) of his motivational techniques. His record at Rutgers   was pitiful as far as conference play. He, of all people, should know that positive reinforcement is generally superior to negative reinforcement in order to change behavior.  It’s unfortunate that he didn’t learn more about motivation as fear and intimidation are both limiting.

  Mike certainly didn’t model enjoyment (intrinsic motivation) or sheer pleasure of the game to his players. My hunch is that there other Mike Rice coaches around who shouldn’t be.  Coaches at the NCAA level make huge salaries because they are expected to win, not because they are nice guys. The university programs (basketball and football) aren’t necessarily based on facilitating teaching the athletes about intrinsic motivation with the high monetary revenue   that the college teams can generate with TV, tournament and bowl money. Just visit a Big 12 university   and marvel at the lavishness. After all, it’s (sports) about economics and business and don’t forget it. Our values (what we are teaching and modeling) are crystal clear.

During press conferences and analysis, the focus seems to be about finding fault with the President of Rutgers or the athletic director who resigned. Unfortunately, no one is asking questions about the big business of sports, how Mike Rice was hired in the first place, and the effect on the players themselves or even the culture (values) in collegiate sports. What are we modeling for high school, middle school and younger kids?

Do not forget the fact that universities also lower admission standards in order to admit many student-athletes. And, it is not about equal opportunity, it is about winning. Winning takes precedent in so many cases. So, the tangled web consists of economics, greed, and winning at all costs is king in our culture.

Madhu, Farah, Alpha, Chris and I ran about an 8 1/2 mile trail run Sunday which included Dead Truck and Maine Bar. Tuesday, the plan (Madhu, Farah, Alpha and I) is to run to Rucky Chucky some 18 miles. Madhu (good for him) wants to run longer so he will run home for additional mileage.

 Go Blue and keep moving, smiling and laughing.

Kevin Ware and Mike Rice

Any fool can make a rule and every fool will mind it" David Thoreau.

What does the name Kevin Ware bring to mind? Kevin, a University of Louisville basketball player, was injured last Sunday during a game between Louisville and Duke. This young man was attempting to block a shot by a Duke Player. He jumped and landed on one leg suffering a horrific injury. The media focused on him and his teammates and” won “the game for him. Realistically, Louisville was the better team that day and would’ve   likely won their game anyway.

We all know that March was advertised as “March Madness.” This is the month that the NCAA has this tournament with some 64 plus college teams from all over the country participating.  CBS among other television stations carry this event during the month. Likely, if your favorite college team is in the tourney, you can see and view your team during the month. You may have heard of the marketing terms “Sweet 16,”  “Elite 8,” and “The Final Four.” I don’t know the total dollar amount collected, from the tournament, but I do know that we are talking about big bucks.

In other words, these, young college players, bring in plenty of cash to their University that results in funding some of the other sports. The college player in return receives tuition, books, room and board if on scholarship. Often, they are referred to as student-athletes. Do you think that all student- athletes have a guaranteed scholarship for four years? Do you think that these student-athletes have guaranteed tuition, books, room and board? Do you think that the student –athlete has paid health insurance?

If lucky, Kevin Ware can play basketball again, has his injury expenses paid for, and doesn’t lose his scholarship. If he was really fortunate, and if he was of NBA potential, he might have his career intact. If he was a future NBA player, what might his earnings be? However, if that injury sustained in that game resulted in the worst case scenario, his economic future would be compromised. The University of Louisville would have no responsibility or liability in that case. I know this is speculation but I also know that it is true.

To be continued:

For our 25 mile trail run this weekend we’re planning to have a picnic afterwards. Farah‘s contribution includes: 1. quinoa with vegetables and black beans 2.ginger/lime/orange drink. Both Alpha and I haven’t yet decided what to contribute. Anyway, keep moving, laughing and smiling.

Why Smile ? - Part 2

"Life is what we make it. Always has been, always will be."– Grandma Moses

On a personal note, whenever I am running, in one of my competitions, I make sure that I am using humor, smiling and laughing when I can. Sometimes, I’ll even yell or let out a loud noise relating to –“I’m happy to see you. “I must admit that there are times when I am very tired and find it difficult to yell but I’m never too tired to flex the muscles of my mouth upward.

For those of you, who require assistance in projecting a positive image, consult Patti Wood in Atlanta. She coaches clients by focusing   on their entire face. Her rates start at $1200 for a 3 ½ hour body- language training package. Otherwise, get in the here and now (present), look in a mirror and pay attention to what you’re projecting. Who knows, you might view something about yourself?

This bit of information is for all the athletes who experience pain. In a study of approximately 54 mostly females; the subjects were asked to keep their hand in near freezing water as long as possible. Afterwards, they were told they were part of an experiment that was going to evaluate different product designs. Some were asked to handle ibuprofen and the others microwavable noodles. Then the subjects again placed their hand in near freezing water. These volunteers-40percent of them (ibuprofen) stated that the second immersion was less painful than the first. 10% of the subjects who held the microwavable noodles claimed, for them, the second version was less painful. Okay, all you athletes, next time you’re in pain just hold the ibuprofen in your hand. I’m not sure about the glass of water.  Source: Wall Street Journal, March 30-31, 2013.

This past weekend we made plans to run from Beals Point to the Overlook in Auburn for a trail run for next weekend. . Randall, who is recovering from injury, agreed to be our aid station. Alpha hasn’t committed for the entire distance but Madhu and I agreed to run the 25 mile or so distance. Chris and Farah said they’ll run about about half the distance.10-12 miles of our trail run. After, we will more than likely have a picnic and then go to Starbucks for dessert.

The planning for next weekend occurred at Farah’s 40th year birthday party.  We were treated to an Indian-Vegan brunch of delicacies.  I’m so fortunate to have good friends. Remember, keep moving, laughing and smiling.

Why Smile ?

"I have learned, as a rule of thumb, never to ask whether you can do something. Say, instead, that you are doing it. Then fasten your seat belt. The most remarkable things follow."– Julia Cameron

 I wish happy holidays and April Fool’s Day to everybody.  As we know, humor and laughter are both important for well-being so make sure you’re doing it.  How might smiling affect your health? Would you believe that smiling is beneficial to health and happiness? Well, it seems that a smile can slow down heart rate and reduce stress as well. According to one study, even when people weren’t aware that they were forming a smile, felt happier.  Furthermore, a recent study of 170 people evaluated individuals who smiled after engaging in a stress-induced task. The researchers found that those who smiled demonstrated a greater reduction in heart rate than those who maintained a neutral facial expression.  When smiling, we use the muscles around our mouth and our eyes. Supposedly, when smiling, messages are sent to the brain signaling safety which perhaps translates into lower heart rate and stress levels. If that’s so, then smiling affects the neurotransmitters or stress hormones such as cortisol and Oxytocin. Remember that.

Other studies have found that the intensity of the smile can help predict life satisfaction over time and even longevity. The researchers aren’t clear whether smiling reflects a person’s overall happiness or whether the act of smiling contributes to that happiness .Just smile.  

Also, eliminating frowning may have a health benefit as well. If you use Botox to prevent frowning that might alleviate depression.  If you’re depressed, evaluate how much   frowning you are doing. So maybe a treatment for depression might be Botox injections? Remember frowning is not good for your physical health either. In the frowning study, after six weeks of treatment, 27% of the Botox patients went into remission for their depression compared to 7% who received the placebo injections. Another researcher, cautioned against suppressing facial emotion suggesting that by hiding the lines on your face results in feeling less pleasure in response to things in your environment. Also, people and friends won’t be able to read your emotions. So, think before you go out and get that Botox injection.

Another researcher at the University of Wisconsin is exploring whether activating the frowning muscle, known as the corrugator, which is located between the eyebrows is associated with activity in the amygdala. The amygdala is the area in the brain that processes emotions such as fear. Does that mean facial expression causes changes in the brain? Once again more research is needed to answer the question.Source :Wall Street Journal,February 26, 2013.

To be continued

Today, Chris, Alpha, Carrie, Jade, Porter and I plan to run the trail. In the meantime, keep running, laughing and smiling. Go Blue and good luck in the final 4.

Proposition 8,the Supreme Court and Chimps -Part 2

 "The highest reward for a person's toil is not what they get for it, but what they become by it."– John Ruskin

 In a second experiment, Kandula was given a sturdy box that was placed in a different section of his containment. Did this young elephant use that sturdy box to get the food? We know that humans and apes can figure out this problem. Well, as it turned out, Kandula got the box and moved it in order to get the food reward. So what conclusions would you draw from these experiments? Would you generalize the findings? This article was found in the March 23-24, 2013 edition of the Wall Street Journal.

In an experiment, at Emory University, researchers tested chimpanzees on portraits of their own species. These chimpanzees were trained on computer screens. They apparently recognized which juveniles were born to which females.  I’ll bet you could tell or recognize your offspring too. Another experiment trained the chimps to detect similarities among images. The chimpanzees were shown a females portrait and then given a choice between two other faces one of which showed her offspring.  The apes chose purely on family resemblance. Can you do the same?

In a more recent study, the experimenter tracked the eye pupil movements of chimpanzees. They found that they followed the gaze of members of their own species far better than that of humans. This finding might explain their skill when they have to pay attention to human experimenters during the experiment .if only the chimpanzee could test the other chimpanzee?

 Another question the experimenters evaluated was whether we’re the only species to care about the well-being of others. It is well-known that apes, in the wild, offer spontaneous assistance to each other, such as defending against other animals or even consoling distressed companions with tender embraces. In captivity, the experimenters asked whether or not one chimpanzee was willing to push food toward another. Guess what they found out? When the experimenters used a simple choice between tokens, they could exchange for food-one kind of token rewarded only the chooser, the other kind rewarded both and -lo and behold these chimps preferred outcomes that rewarded both. How do you think you would do on that experiment if your partner had a different skin color or was from a different socio- economic group? I’ll bet that if the partner was both attractive and of the other sex you might make sure both of you are rewarded.

 Did you know that the octopuses, in captivity, were able to recognize their caretakers and learn to open pill bottles protected by childproof caps? Further, their brains are the largest among invertebrates. Do you think that brain size has anything to do with the skill? Also, octopuses have hundreds of suckers, each one is equipped with its own ganglion this with thousands of neurons. These mini brains are interconnected making for widely distributed nervous system; and that an octopus with a severed arm may crawl on its own and even pick up food. Moreover an octopus can change skin color in self-defense and can mimic a poisonous sea snake.

If you have children, I’ll bet their precocious too. On the other hand if you have animals, I’ll bet you taught them tricks as well. And one way to test your intelligence is determined by your choices. Are you expecting different results even though you’re making the same choice over and over? You might remember that Einstein said something like the following: "Insanity: doing the same thing over and over again and expecting different results."

I hope the Supreme Court gets it right.

Yesterday, Alpha, Jade and I ran on the trail towards Browns Bar for about an 8 mile loop. Keep moving and laughing.

Proposition 8, the Supreme Court and Chimps

"All human wisdom is summed up in two words; wait and hope."– Alexandre Dumas

This post is related to animal intelligence and dedicated to Alpha. He generally takes the position that animals are smarter or more intelligent than we know. He also told me that dogs laugh and he sent me articles to substantiate his belief. Hopefully, he will add his research findings to this post.

According to a 2007 study, a young male chimpanzee outperformed Ben Pridmore a British memory Champion .Ayumu, on a touch screen, could recall a random series of numbers, from 1 to 9, and tap them in the right order, even though the numbers had been displayed for just a fraction of a second and then replaced with white squares. Ayumu outperformed Ben on this task and was declared the winner. That chimpanzee did a super job on that task.

Prior research concluded that an elephant was incapable of using tools. Current research, with elephants was conducted by offering them a long stick while food was placed outside their reach. The purpose was to see if they would use the stick to retrieve it. The researchers knew that elephants used their trunks not only to reach food but also to smell and touch it: and as a result they have this unparalleled sense of smell. The animal, the elephant, knows exactly what they are doing as far as food is concerned. For them, vision doesn’t play a primary role in that experiment. So when an elephant picks up the stick its nasal passages are blocked .The elephant needs its ability to smell so it’s no wonder that, in these experiments, didn’t use a stick to get the food.

Research at the National Zoo in Washington presented a different problem to Kandula a young bull elephant. In this experiment, the researchers placed fruit high up above the elephant enclosure just out of the elephants reach. Inside the enclosure were several sticks and a sturdy square box. This young bull elephant ignored the sticks but after a while began kicking the box with its foot. He kicked the box many times in a straight-line until the box was right underneath the branch.  Kandula then stood on the box with his front legs. This enabled him to reach the food with his trunk. This elephant used the box to get the food. Does this mean that elephants can use tools?

Monday and Tuesday Alpha and I ran the trail. Each trail run was approximately 8 ½ miles. On Monday, we ran the Dead Truck and Maine Bar loop while on Tuesday we ran the American Canyon and Dead Truck loop discussing and laughing about animal memory, Proposition 8 and same sex marriage. I maintained that  choosing to have sex( straight or  homosexual  )  shouldn’t be  the basis for being discriminated against  and  that no one is discussing it in those terms.

To be continued

Are Your Birthday's Happy ? - Part 7

"It is common sense to take a method and try it. If it fails, admit it frankly and try another. But above all, try something."– Franklin D. Roosevelt

If you’re angry or frustrated with somebody then one way of indirect expression is by the use of humor as it’s socially acceptable. If you’re feeling hostile with somebody over some situation here is your opportunity to be creative and use humor to see if it makes things better for you. Remember, one doesn’t have to be young to engage in laughter and humor as its good for you and those around you.

Recently, my friend and running partner Tony and I were out tapering for my Way Too Cool 50 K.  For those of you who do not know Tony, he has this wonderful loud laugh. He is known by his laughter. For example, number years ago, I was competing at the World Ride and Tie Championship (2008) and in the dinner line after the event. I simply blocked on remembering his name. However, all I had to say was” he is the guy with the wonderful laugh” and everyone knew exactly that it was Tony.

On March 9, I ran the Way Too Cool 50 K.  One of the plans for race day was to be met by my friends Diane and Randall at Goat Hill some 25 to 26 miles into the trail run. At that location, Tony rejoined me along with Diane and Randall. Aside from being marathoners, Diane and Randall sing and play popular music. The last 5+ miles into the run was called by Randall the “Soul Train “as I was serenaded, on the trail, by my friends. Randall took the liberty of changing the lyrics to familiar and well known songs. His creativity was flowing and he was on a roll which resulted in much laughter and amusement. Needless to say, I enjoyed being with my humorous friends. It was good for me and resulted in distorting my discomfort.

.Okay, now you have some ideas about how to have an authentic and pleasurable happy birthday’s. Remember 1: it’s about you and your decision-making 2. Employ re-framing or changing negative words with positive words to increase self worth .3. Maintain a positive attitude .4. Establish significant goals, purpose, future and meaning in your life 5.  Enhance and create humor and laughter in your life.  Have you heard this joke? : The older you get the more you enjoy things you hated as a kid –like taking naps.

For   inspiration read and consult  my book “It Has Nothing To Do With Age ”  with  seven prescriptions for  how to succeed and my blog at: it has nothing to do with age blogspot.com .New York Yankee author Peter Golenbock stated ““Their  stories in  It Has Nothing To Do With Age are about the unbelievable or impossible. If you read about them, you’ll be inspired.” Other sources for today’s presentation included Mary O’Brien, M.D.’s book  titled  "Successful  Aging " ; Barbara Sternberg, PhD “Humor & Healing “; and Viktor Frankel’s” Man’s Search for Meaning.”

P.S Today’s quote was by FDR. For those of you that do not know, my given name is Franklin D.As our president says, keep doing, keep changing to get different outcomes.

Are Your Birthday's Happy-Part 6

"To think is easy. To act is difficult. To act as one thinks is the most difficult."– Johann Wolfgang von Goethe

Linda, my wife, and I recently began ballroom dancing lessons to incorporate an additional healthy and fun habit. Remember, one doesn’t have to engage in intense aerobic activity to be considered healthy. There are many things one can do that are healthy and lead to happiness.  In fact, I just read an article recently in the Wall Street Journal (2/22/12) about a running activity. I didn’t know that there are races all over the world that consists of running upstairs in buildings. And, according to this one running attorney, the skyscraper stairwells in Asia are great and arguably are the best for these competitive races. Running stairwells and flights of stairs sounds interesting and something different. What’s important here is that you find your passion and incorporate a healthy activity for a healthy life. Find that right activity for you. Who knows, it just may become your passion.

Did you know that humor is both therapeutic as well as important to the number of happy birthdays for us? The ability to laugh is uniquely human and represents the body’s normal response to stress; and not only that it is tied to our ability to play and also to communicate with others.  Further, it reduces tension, frustration and anxiety. Like play, humor provides enjoyment, imagination, freedom and is fun.

Sigmund Freud believed that humor was a sociably acceptable method of expressing impulses that resulted in a process that could minimize psychological energy what was important to his theory. He further postulated that humor was liberating, ennobling, and possessing both grandeur and elevation. The net result was that the world then seemed safer and less threatening.

Research studies have found that laughter involves extensive physical activity, is comparable to physical exercise, increases respiration and oxygen exchange, muscular activity, heart rate and stimulates the cardiovascular system. Furthermore, blood pressure has also been reduced in a state similar to that resulting from exercise. Not only that, but brain functioning is at its fullest capacity when both right and left hemispheres function simultaneously as they do in laughter. Think of something funny to get your brain working to its fullest.

Norman Cousins was hospitalized because of illness. He thought that humor could be used to speed up his recovery. He talked to his doctors; convinced them and was allowed to incorporate his own   program of humor with their treatment plan. He focused on things (films, books) that he enjoyed.  He hypothesized that the use of humor facilitated his recovery.  

To illustrate the power of humor, another example is taken from Dr. Frankl’s account of the conversation he overheard taking place between two concentration camp prisoners. A little background is in order. Capos were considered one of the prominent prisoners because of their privileges, authority and position held within the concentration camp structure. This one prisoner said to another “imagine! I knew that man (referring to the Capo) when he was only the president of a large bank. Isn’t it fortunate that he has risen so far in the world?”This prisoner demonstrated that he could still be “funny” in spite of his present physical and psychological condition and circumstance. Be sure to find humor in your situation because it’s good for you.

To be continued

Are Your Birthday's Happy ? - Part 5

"Without passion man is a mere latent force and possibility, like the flint which awaits the shock of the iron before it can give forth its spark."– Henri Frédéric Amiel

  Unfortunately diets don’t seem to work very well and exercise programs often fail because we stop. Boredom, stress, work, or fatigue and other issues raise their ugly head and before long we stop either the diet or exercise or both.  As you know, to eat healthy is expensive and to eat unhealthy is cheap and readily available. Once again it comes down to choices. So, the only way to maintain good health and well- being is to employ enjoyable habits that are also healthy.

I am lucky and fortunate since I was relatively healthy at age 57. And since that time I have engaged in running for conditioning and competitions. For me, running is an activity that fuels my soul. I run because I need to. In fact, I don’t like taking days off when I’m either tapering for an ultra events or especially when I’m ill. Just because the temperature may be in the 40’s and raining cats and dogs, this is not a good reason for not going out for a run. No one melts, as far as I’ve seen, when they’re in the rain .In fact I get grumpy and become sluggish when not running. Running has become a healthy way of life. And, I am happy to say that I still run ultras at the young age of 73.

I like to associate with other people who share my passion for running. In fact, it allows me to hang out with people in their 30s, 40s, 50s and 60s (younger people) which happens to be another component of successful aging. As you know, young people don’t necessarily talk about their aches, pains or illnesses. It can be a different story when around older individuals who seem to enjoy (secondary gain) talking about their illness. Being around negative individuals is certainly a drain and can affect attitude and well-being. My mother was smart as she told me when she was in her 80s”I do not like to be around old people.”

Young Norman Lear the creator of TV shows like “All in the Family” also likes to associate with young people and states that he’s keeps up with new ideas through his 18-year-old twin daughters. Carl Reiner, the creator of the Dick Van Dyke show, also likes to hang out and associate with the young such as his buddy Mel Brooks age 86. Their secret for keeping up with the pop-culture is to watch TV shows such as Homeland, The Daily Show, The Colbert Report and Real Time with Bill Maher.  Can you determine if these three men are similar in any other ways? So you see, these Hollywood types also know two off my secrets regarding aging.  Source:  Joel Stein, Time, March 11, 2013

To be continued

Remember to keep moving with humor. Count your steps.2, 000 steps is about a mile. 10,000 steps is a good number.

Are Your Birthday's Happy- Part 4

  

"Could we change our attitude, we should not only see life differently, but life itself would come to be different."– Katherine Mansfield

The importance of establishing and looking to the future   is best illustrated by a story that Dr. Viktor Frankl tells. Viktor Frankl, in his book “Man’s Search for Meaning” related the story of a fellow prisoner in a concentration camp (Auschwitz) during World War II. In the story, Dr. Frankl tells about a fellow prisoners dream. According to this man, he dreamt that the allies were going to liberate the camp on   March 30, 1945.  On March 29, the prisoner became ill and ran a high temperature. And the next day the prisoner became delirious and lost consciousness. March 31, he was dead. His prophecies had told him that the war and his suffering would be over for him and when that didn’t happen, this man lost hope and courage which likely lowered his body’s resistance.  Without   something important to look forward, this man lost faith in the future and was thus doomed. Make sure you have a future in your life or something in which to look forward.

For me, that’s easy, I consider and view every training and every running event, personal conditioning for the next one to follow. In other words, I’m always looking and planning for the future. There is always another run and another competition for me. Thus having goals allows me to have purpose, meaning and to look forward to the future.

I suggest that you consider these important concepts and evaluate how you measure up.  What is your reason for living or mission in life?  Answers to the question will give you some insight as to birthdays to come.

 Hopefully, with a consistently healthy lifestyle and a bit of good luck one can help deal more efficiently with heart disease, diabetes, hypertension and cancer. We also know that environment and lifestyle have a significant impact on reducing the risk for all except the most strongly genetic illnesses such as Huntington’s disease. However, exercise, diet and some medications can delay or reduce the likelihood of developing a disorder.

To be continued

Yesterday, Alpha, Chris, Carrie and I ran the Dead Truck-Maine Bar loop covering about 8 1/2 miles. We all laughed when I told her that her brain released the Phenylethylamine (PEA) the love chemical. Our laughter resulted in more laughing regarding the length of relationships and marriage. Don’t forget to find humor and keep moving because it’s good for you

Are Your Birthday's Happy?-Part 3

"The future belongs to those who believe in the beauty of their dreams."– Eleanor Roosevelt

I took a quick liking to this sport of Ride and Tie which resulted in now, for the time in a long while, competing in a new, challenging and fun activity. So now words like “happy, enthusiastic, dynamic, loving, fun and friendships “became part of my new positive attitude that I also incorporated and expressed in my behavior. This resulted in creating goals and new challenges. I woke up every morning and hit the trail with either my horse or with my running shoes.  I then met new and younger people; and I was participating, and competing in a thrilling team sport and feeling positive about myself. I was also spending time enjoying nature in the wonderful outdoors while becoming more and more physically and mentally healthy.

 This new ride and tie activity resulted in a positive attitude, assisting with my self-esteem, enjoying the outdoors, experiencing pleasure and in having a purpose, meaning and goals.  Having goals resulted in thinking about my future.  And I learned that attitude, positive self-esteem, aerobic exercise, increased energy, pleasure, purpose and new significant goals are all related to successful aging.  Furthermore, this ride and tie activity was also instrumental in establishing a foundation for a more evolved identity.

It is important not to be a captive of or living in the past. If one is stuck in the past, which suggests the possibility that there is something wrong with the present. In other words, don’t get stuck with retrospective thoughts because it may interfere with not taking advantage of present or current opportunities. It is extremely important to be in harmony with the past, present and future. When there is balance between past, present and future, one can focus on choices; and choices are related to one’s attitude. Make positive choices; create significant goals so your life can be meaningful and purposeful. So as Nietzsche stated a long time ago: “He who has a “why” to live for can bear with almost any “how.”   Simply stated it’s important to have a purpose and meaning for your life; both important for identity. Having significant goals by definition helps you to live for and delight in your future. With purpose and more meaning, it allows you to fulfill the real you (identity). So take some time and determine what you want to do with the rest of your life. And, as the Nike commercial says “just do it.”  For additional information consult “It Has Nothing To Do With Age” for more insight regarding identity.

Tony and Jade

To be continued.

Yesterday, Alpha, Jade and I ran and laughed on the trail. Alpha claimed that Jade was laughing too. Don’t ask me to explain his a priori  logic. Anyway, Jade is a Border Collie. Keep moving. According to an article in the Wall Street Journal, March 12, 2013, the American Heart Association believes that one should take 10,000 steps a day. Walking a mile roughly equals 2,000 steps. Are you walking or running 10,000 steps a day?

Are Your Birthday's Happy ?- Part 2

                             

"Excellence is not an act but a habit. The things you do the most are the things you will do the best."– Marva Collins

By the same token, tell your friends that you don’t want to receive one of those supposedly humorous birthday cards depicting an attitude or message suggesting that you look old, act old, no longer seem like you are the life of the party or some other put down. If you do receive one of these negative birthday cards, laugh it off.

One  definition of attitude “it’s a disposition of opinion, interest or purpose, involving expectancy of a certain kind of experience, and readiness with an appropriate response-related to temperament and personality.” As you see by this definition it can partly define you. Make sure attitude defines you in a positive light.

Successful aging is related to one’s identity or simply who we are.  The world of work years often characterizes, and identifies or describes a person by the activities they do. As a result, a person’s identity is usually easily defined. One’s identity can be a wife, mother, banker, a baker or Indian Chief because that is what they do during the majority of their day .However, one’s sense of identity can be disturbed /distorted once the role stops or is discontinued because of retirement, illness or disability or some other circumstance. As a result it’s important, for an individual to establish a life’s purpose or maybe a different identity after the work career ends.  What is your perception of yourself or your identity?

 In 1997, my persona was Dr. Frank, a psychologist, with a private practice in the Bay Area.  That description described how I spent the majority of my day for about the previous 30 years or so. Luckily for me, at the time, I had horses, lived on a ranch and rode on the trail for my own mental health. I started out with trail and endurance riding but quickly discovered a sport called “ride and tie.” One thing led to another and pretty soon I added running to my riding at the young age of 57. For those of you that do not know, ride and tie consist of two individuals and a horse which makes up a team. Teams race each other in the mountains generally 25 to 35 miles with a major rule “that one person rides while the other runs. “The members of the team decide when to switch places from running to riding. The team must start out the race together and cross the finish line together.

To be continued

Yesterday, Alpha and I did an easy 5 mile trail run. Remember, keep moving.

P.S. We did lot’s of laughing about the weekend.

Are Your Birthdays Happy ?

Some thoughts about having many happy birthdays even though our present society don’t value the aging process. Just consider the number of businesses that have discovered the cure for discovering the fountain of youth. in fact, one can go on a “fun “cruise to some tropical Island location; one can take certain medications (Viagra) to keep you going; one can eat certain organic foods; one can listen to some guru regarding meditation; one can join the latest workout fad; one can take certain human growth or other supplements; one can select a celebrity diet or one can see a surgeon to deal with eye lifts, wrinkle reduction or even changing the color of one’s hair.

Of course no one is marketing gaining more knowledge, wisdom or how to even pursue favorite passions?  Just think about some of the advantages of achieving many happy birthdays: 1. Having time for self. 2. Having time for travel. 3. Having time to engage in new activities/ learning. 4. Having time for personal relationships including sex. By no means does this list exhaust all the possibilities. I’m sure you can think of a few that I haven’t mentioned.

Can you explain why we don’t hear more about Marian Hartley? You might be wondering who she is. Marian, at the young age of 84, flew a single-engine plane across the Atlantic. Did you know that Frank Loyd Wright completed the Guggenheim Museum at age 91? Let’s not forget Bertrand Russell who formed a nuclear disarmament group at age 88. I’ll bet there are other youngsters who’ve accomplished the unthinkable?

Let’s not forget that some people seem to age more happily and healthily than others. Why might that be? Not only that, we can’t control  how long we will live nor can we guarantee that  by following a healthy lifestyle will result in becoming a centenarian since illness; loss, tragedy, and stress exist, and are plentiful in our world.

Remember, roughly 2/3 of what happens to us is a matter of choice and most importantly decision-making while the remaining third is related to heredity. This means that we have many choices and decisions to make throughout the life cycle.  Ralph Waldo Emerson stated: “As a man thinketh, so is he, and as a man chooseth, so is he.” in other words, how one thinks and the decisions made is the essence. Often, the use of defense mechanisms such as rationalization, denial, intellectualization etc. distorts our reality with the result that our thinking leads to or contributes to unproductive / self-defeating behavior. If you incorporate some of these words, into your being , that describe old people, such as  “slow, sad, bitter, mean, stodgy, sour, boring, dull, or depressing,”  you have one  very serious significant problem. These words are not only unpleasant or unflattering they are also like reins that influence attitude and feelings about self. It is clear that negative ideas lead to low self-esteem and poor decision-making. on the contrary, positive self-worth does not result from incorporating those negative words. So, replace those self-defeating words with words like the following: “happy, enthusiastic, dynamic, loving, and fun,” in order to have a more positive attitude and better self worth. Believe me, if you have a positive attitude you’re more likely to engage in more positive behavior.  Source: “Successful Aging” by Mary O’Brien, M.D.

To be continued:

What a blast this past weekend. I was joined by my friends for the Way Too Cool 50 K. The weather and the trails were superb. However, the highlights included being serenaded by Randall and Diane which we called the” Soul Train” as a result of the runners who stayed with us for the final 5 to 6 miles. That evening we had the party and once again were serenaded by Randall and Diane. That was a great way to spend a weekend-running and parting with your friends. Madhu’s younger brother Kishor joined us as well as Jonathan and Rufus from Southern California. Jonathan makes the trip annually and aside from being a friend he is my 100 mile Swanton Pacific Ride and Tie partner.  You can read about that adventure, and it was an adventure, in “It Has Nothing To Do With Age.” Alpha ran with me for about 18 miles.  At aid station at the recycling center, I asked him to head back on the trail and look for Jonathan because he was struggling and he did. He joined the Soul Train at Goat Hill and ran to the finish. Linda and Debbie did a great job taking pictures and were there at the aid stations and finish. Thank you all.

The Brain, Obesity and Food - Part 6

Some ideas regarding exercise. The 2005 dietary guidelines recommended a minimum of 30 minutes of moderate activity a day. For weight management and to prevent gradual weight gain, exercising about 60 minutes in a moderate to vigorous intensity is recommended. 60 to 90 minutes may be needed to maintain weight loss.

Before starting any program, check with your primary care provider to rule out heart rhythm abnormalities etc.

Even though intensity and duration matter, the more exercise the better. Here are some USFDA recommendations for easy ways to add exercise into your day: 1. Go for a 10 minute walk after breakfast, lunch and dinner 2.  Park your car in a spot in the parking lot far from where you’re going .3 Go for an after dinner walk is a family .4 Take your dog for walks.  5 .Wash your car by hand .6.  At kids athletic games, pace the sidelines .7. Exercise with a friend. 8. Play with your children outside for 30 minutes 9. Use the stairs instead of the elevator.

It should be very clear to you why we have this food weight obesity epidemic since the problem begins while in the womb.  It is choices, choices, choices that are made by the adults. The food industry is smart and knows it takes advantage of brain chemistry. They know the importance of salt sugar and fat in our makeup. And with budgetary crunches in our schools, physical and health education get affected and cut. Don’t forget that modern technology has made things easier and easier which unfortunately is a major disadvantage. For instance, we don’t even have to get up and adjust the TV channel anymore. All it takes is a pressing of the remote. In fact we don’t even have to go outside to play an athletic game; we can use an app   and play it in our living room. we even look for that close parking space when we visit the mall.

Don’t forget that exercise is difficult and is contra to our easy lifestyle. It might be cold, windy, rainy or snowing outside. As a result we might get wet by exercising. Last summer, Linda and I went to Chautauqua Institute were I presented a paper on” exercise and the brain.” The setting in New York was beautiful and situated by Lake Chautauqua. Essentially, the streets were one-way without much car traffic coupled with magnificent large trees providing lots of shade. This was a perfect outdoor setting for walking, hiking, biking, strolling, boating and yes running. Too bad, there were not more people enjoying the outdoors. For many, there was a trolley that seemed to be filled.

It seems that the older more mature individuals could do more as far as exercise is concerned. At times, Alpha and I are lonely in our age groups during our trail run competitions. Does that mean that we are getting too old for what we are doing? Or, does that mean that we do what the healthy, young are doing? anyway, you decide who you want to be and just do it. Remember, it’s the choices we make that determine our consequences.

 Last night, my friend and Swanton Pacific 100 mile Ride and Tie partner, Jonathan Jordan arrived. He’s here at the foothills and will run, again, the 50 K.  Way Too Cool   Saturday. Alpha is planning on running the last 23 miles with us .Madhu and his brother are also planning on hooking up with us during this event. Also, Randall’s    wife Diane is meeting us at Goat Hill. The more the merrier.  And, you all are welcome to join us at our potluck afterwards.

The Brain, Obesity and Food- Part 5

“Any fool can make a rule and every fool will mind it" David Thoreau.

  As you may know or not know, there have been dozens of popular diets to choose from, however very few have been tested in intervention trials. Therefore, their claims have been usually based on testimonials by celebrities. Pick your favorite celebrity.  Some of these diets work initially because of the low calorie intake; however weight gain often occurs when the diet is discontinued.  Recent studies have found that the glycemic load (a relative measure of the amount of carbohydrate in a food and how quickly it raises blood sugar) may be important for weight loss, especially for those who secrete high levels of insulin. Also, don’t forget that herbal supplements containing ephedrine alkaloids were removed from the US market in February 2004, 2002 because of risk of illness or injury. Since ephedra’s removal from the market, several dietary supplements have emerged to take its place-bitter orange extract.

Currently, soy isoflavones and genistein have been shown to have several potential benefits for weight regulation. Another increasingly popular weight loss measure is bariatric surgery which has increased from 13,365 procedures in 1998 to 102,794 in 2002. By the way, recent research has found bariatric surgery to be safe for obese patients with coronary artery disease. Lastly, research shows a significant relationship between obesity and periodontal disease. Periodontal disease can raise markers of systemic inflammation such as C- reactive protein. Don’t forget to consult your dentist.

Some additional suggestions concerning weight: 1. Incorporate seafood and soy-based protein sources regularly. 2. Eat a mixed diet with some fat, protein, carbohydrates, and soluble fiber in each meal-including breakfast.3. Don’t lose more than 1 to 2 pounds per week from calorie restriction alone. 4. Where appropriate, choose foods with three or more grams of fiber per serving 5. Minimize alcohol intake. If you choose to drink select a light beer or wine rather than mixed drinks containing cream or added sugars. 6. Maintain an accurate food/activities/mood diary. 7 Use cognitive behavioral strategies and social support.  If possible join a cognitive behavioral weight loss program. 8. Consider meal replacements for one or two meals/day. Use is associated with significantly greater weight loss than low-calorie diets alone. 9. Follow the USDA’s recommendations and website as a starting point (HTTP://www.foodpyramid.gov/). 10 Fine-tune your dietary habits with the help of a dietitian.

Alpha and I ran yesterday. This week I’m tapering for my Way Too Cool 50 K. Alpha is planning on running about 23 miles of it. Race day is Saturday. Don’t forget to keep moving with humor.

To be continued:

We Human's Require Humor and Laughter -Part 3

"The great man is he who does not lose his childlike heart."– Mencius

The implications of physiological research suggest that laughter appears to have a potential value and indeed a disease prevention including heart disease, stroke, cancer, depression and other stress-related illnesses. Laughter also appears to have many benefits in such areas as cardiac rehabilitation and chronic diseases such as arthritis and emphysema. Laughter can stimulate the circulatory system and it can stimulate muscles  and relax  muscle tension since all that body’s muscles are involved in a hearty laugh. Relaxation of  muscle tension  can  lead to the reduction of pain. The production of catecholamine  stimulates production of endorphins and adrenaline in the brain. This in turn stimulates alertness and memory and can increase learning and creativity. Just think if there was more humor in school, hospitals, news broadcasts and business establishments etc., the world would be so much better. You might think about supplying your own humor.

Norman Cousins, in his book,” Anatomy of an Illness As Perceived by the Patient” believed he was suffering from a case of “adrenal exhaustion.” He reasoned that if negative emotions produced negative chemical changes in the body, wouldn’t positive emotions produce positive chemical changes. He wondered if  it was  possible that love, hope, faith, laughter, confidence and the will to live  had therapeutic value? . During his illness , he prescribed for himself 10 minutes of hearty belly laughing. His humor therapy came in the form of numerous movies and books that he knew he enjoyed. Cousins reported that 10 minutes of hearty laughter  had an “anesthetic effect” permitted him at  least two hours of pain-free sleep. He had his sedimentation rate, a marker of inflammation ,measured before and after his 10 minutes of humor therapy. Cousins believe that the most important factor in his healing was reduction of pain, helplessness and anxiety brought about by laughter. He believed that his humor therapy was not a substitute for traditional medical care but an adjunct to enable the body to mobilize its own resources for recovery.

We know that Alpha is talented, competitive and a good athlete. We also know that he continues to compete at a high level with his running. It seems to me, that I have discovered his secret. We know that Sampson’s strength was his hair. Unmistakably, we all know and recognize  Alpha by his laugh. He has a great sense of humor with a very deep laugh. In other words, he gets the same benefit of exercise while laughing. This means that he’s always employing great benefits to his body physiologically. This may seem like a simple explanation to some of you; but trust me it is one of his greatest assets. Keep laughing my friend because it’s contagious and good for you and for me as well.

Today, Chris, Alpha and I intend to run the trail with laughter. Keep laughing and moving my friends.

We Human's Require Humor and Laughter-Part 2

"The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty."– Winston Churchill

Is there enough healthy humor in your life? We know that  laughter and play are so common that a lack of humor may be considered abnormal. Also ,it has been  postulated that humor serves as a relief from stress, anxiety, frustration, and/or release from the cares of day-to-day life. This release can be cognitive, as an escape from painful reality, or it can be emotional relief from anxiety fear, anger or embarrassment or interpersonal conflict. Also, it can provide a physical release of nervous energy. And the use of humor for therapeutic purposes dates back to the Greeks who used humor therapy as it was used in the Middle Ages  for the  monarchies  who used  court jesters to improve mood. I’ll bet you could use a court jester especially when talking, on the phone, with a customer service representative from a large corporation regarding an issue.

Contemporary research began investigating the physiology and therapeutic effects of humor and in fact some believe that humor accomplishes the same goal as physical exercise. Some  humor –laughter  research findings are as follows:1. Humor experience leads to arousal of the sympathetic  nervous system 2.Epinephrine  is a precondition for physiological arousal 3. Arousal as measured by heart rate and skin conduction increases with the intensity of the response to something humorous 4. Laughter increases respiration, oxygen exchange, muscular activity, heart rate , stimulates the cardiovascular system , the sympathetic nervous system and the production of   catecholamine 5. Blood-pressure  is also  reduced in a state similar to that resulting from exercise. 6. Increases in systolic and a diastolic blood-pressure  is  related to the intensity and length of the laughter .Blood pressure levels decreased after laughter to below pre-laughter levels.7 There is greater coordination of function between the right and left hemispheres of the brain following laughter. Also, the brain is functioning at its fullest capacity when both right and left hemispheres function simultaneously.7. Laughter  maybe an  antagonist to the classic stress response 8. Humor and laughter significantly increases levels of salivary immunoglobulin A, an important immune system protein that serves as the body’s first defense against respiratory illness.

Alpha and I hit the trail  yesterday. I’m still tapering for my 50 k Way Too Cool next week. Today, I have a continuing education class (cross training), just kidding.

To be Continued