Tips On Dealing With Cravings

"Failure is the condiment that gives success its flavor."– Truman Capote

Did the previous information about food craving get your attention? Do you believe it’s possible to like a food without craving it or craving a food without liking it? Think about that question for a moment. According to Dr. Pelichant per functional MRI scans, he reported that sensory memory food cravings activate the same parts of the brain that drug and alcohol cravings do. This includes the hippo campus which helps store memory and the insula which is involved in perception and emotion as well as the caudate which is important for learning and memory .The circuit is driven by dopamine which is the neurotransmitter responsible for reward -driven learning.

This means that cravings can be fine on occasion but indulging too often send cravings spiraling out of control. So when people continually bombard their reward circuits with drugs, alcohol or high-fat, high sugar foods, many of the dopamine receptors in the system shut down to prevent overload. And with fewer dopamine receptors at work, the system craves more and more insatiably. Even if you over stuff yourself you still don’t get the reward.

Okay, the following are food craving tips to consider as they  might provide assistance to deal better with cravings: 1. Cognitive behavior therapy with  focus on cognitive diffusion(accepting and observing your thoughts without acting on them)  .2.Exercise ( in one study women who walked briskly for 45 minutes had far less brain responses to food  images) . 3. Chewing gum and smelling a nonfood item (taking a deep whiff of jasmine helps occupy the same aroma receptors that are a key part of food cravings). 4. Setting a timer for 30 minutes whenever experiencing a craving( keep busy with something else until the timer goes off and hopefully the craving may have passed since a delay can help in weakening the habitual response).

No one is suggesting that it is easy to deal with food cravings especially since food activates reward circuits in our brain. Further it is unlikely that food cravings are the body’s subconscious effort to correct nutritional deficiencies. This means that you’re on your own and that only you can deal with your food cravings. Hopefully, the cravings you have are the good ones and can benefit your health and well-being.

Secretariat returns this week .I wonder if he had enough ice cream and pie while on vacation? Did he satisfy his craving or like for sugar and fat? He will likely say that his cravings are "good ones."

 In any event, good luck and remember to keep moving.

Food Cravings

"If people only knew how hard I work to gain my mastery, it wouldn't seem so wonderful at all."– Michelangelo Buonarroti

We all know that exercise and proper food intake are related and necessary for health and well-being. Also, as far as nutrition goes all of us have to deal with some type of food craving. I like sugar and chocolate.  Research has demonstrated that there are differences between food cravings for males and females. Further, research is exploring the dynamics behind cravings as to whether it is the taste, associations it brings, knowing you shouldn’t have it, or fighting the various urges. Of course obesity seems to be associated with snacking behavior, binge eating and bulimia.

As far as chocolate goes, it is craved by 40% of women and about 15% of men in this culture which makes it the number one most craved food. Second chocolate contains mood altering chemicals which include phenyl ethylamine  that actually rises naturally when people are in love. It also has a mild stimulant called theobromine, tyramine and tryptophan which are antidepressant precursors that create a sense of calm.

Salty snacks on the other hand are craved by 8% of women in 3% of men. We crave salt during times of stress; and when used with alcohol or in social situations it actually lowers resistance to cravings. Supposedly crunching textures may provide an outlet for anger.

Pizza is craved by 7% of women and 14% of men. Beware ,as cheese and salami contain even more feel-good chemicals than chocolate.

Ice cream like chocolate is a highly tasty food that activates brain’s reward circuits and is craved in 6% of women in 2% of men. Don’t forget that  fat provides comfort and sugar provides the energy boost.

Bread and pasta are craved by 3% of women and 2% of men .Eating starch can boost the carb craver’s mood in about 20 minutes.

The desire for a steak is more likely to do to the salt, fat, smoke and other savory flavors. Further, the rich mouth feel of meat is created by receptors for L. glutamate on the tongue and craved by 3% of women and 5% of men.

Japanese women are more likely to crave sushi and about 1% of young Egyptian men and 6% of young Egyptian women reported having a craving for chocolate according to the 2003 survey. Incidentally many languages don’t even have a word for craving. However, it is part of our language here in North America.

Notice that few people, if any, crave vitamin rich green leafy vegetables and that I don’t know of  any obese vegetarians; do you?  If you have any of these cravings I’ll post what you can do about it on a later blog.

This information was found in the September 18, 2012 edition of the Wall Street Journal. More information about cravings to follow.

Are You Interested in Becoming a Centenarian ?

"To realize one's nature perfectly — that is what each of us is here for."– Oscar Wilde

How would you like to be in the study that evaluates your DNA and its genomes? Well, if you’re a centenarian you are eligible. Currently there is a $10 million challenge to scientists to quickly, cheaply and accurately sequence the genomes of 100 centenarians around the world. You might ask for what purpose would that serve? According to Thomas Perls of Boston University “the goal in my mind is not to increase life span but how to increase health span.” Currently, the maximum lifespan is 122 years a record set in 1997. According to Dr. Perls, healthy centenarians are believed to have protective genes which increase their resistance to age-related these diseases such as Alzheimer’s and heart disease .Studying these protective markers might help lead to the development of drugs that could potentially protect against the disease.

According to 2010 U.S. Census, the number of centenarians worldwide are about a half a million and have been increasing by about 7 ½% per year of which 53,300 live in the US.  Per this article most centenarians themselves are stumped by their longevity. One man in the study is 105 years of age. He’s a former math teacher and is interested in science and the universe. He spends much of his time on the computer doing research and reading books on particle physics on his Kindle. He also  e-mails a weekly letter to family and friends which he started in 2004 after his wife died. His 456 th letter went out Sunday. Also he is communicating by e-mail with another 100-year-old blogger from Southern California. The younger man said recently “I’m a simple man who likes basic good things in life: honesty, response and being a good citizen as well as good desserts.” this article was found in the September 22-23, 2012, Wall Street Journal.

If interested about the characteristics of maximizing your lifespan, read Howard’s “How to live to 100 Years old: 16 Common Lifestyle Characteristics of the Oldest, Healthiest People in the World. “Concord, California; Biomed General Press, 2009.  I would like to add that the principles, prescriptions and stories of athletes in “It Has Nothing To Do With Age” dovetails nicely and adds insights and tips to  Howard’s findings.

In any event, remember to keep moving.

Becoming Happier

"A bad habit never disappears miraculously; it's an undo-it-yourself project."– Abigail Van Buren

Did you ever consider or think about the fact that where you live can affect your health? In other words think about your environment and how that can facilitate or impair your health and your happiness. To give an example, I moved to the foothills in Northern California and my home is on a cul-de-sac in a small gated community. I can see nearby homes from my walkway but would need a phone, walkie-talkie, smoke signal or carrier pigeon to communicate with my neighbors. My home is situated on over 11 acres and my backyard is adjacent to BLM land. This gated community regulates the entry of humans but not turkey, deer, bear, mountain lions or other critters. From my rear deck, I can make out the area of the aid station of the 16 mile marker on the Western States 100 mile endurance run as well as the aid station for the Way to Cool 50 km trail race which is roughly a half a mile away as the crow flies. Further, and about a mile from that aid station down Maine Bar is the Tevis Cup trail as well. Talk about location and I am situated right where I want to be. What can be more perfect for me?

The point that I’m making is that my setting or home environment facilitates my pursuit of health, fitness and well-being. I’m able to put on my running shoes, walk out my door and in minutes be running or riding  in nature on the Western states Trail where I might encounter other runners, hikers or people on horseback. Occasionally, I’ll see critters like a bear, mountain lion or deer but usually I am free to enjoy my surroundings without noise, pollution or other interference. I believe I am fortunate to live in this setting and be able to pursue my passion. It is clear that this environment is conducive to my mental and physical health.

In the Wall Street Journal, September 21, 2012, there was an article about a recently published study   by researchers from the University of Chicago, Harvard and other institutions evaluated the effects of Moving To Opportunity which is an experimental federal housing program that began in the 1990s. This federal program offered housing vouchers to more than 2000 low income families so they could move from impoverished areas into mixed income neighborhoods. This population was compared to control group that had similar demographics except they didn’t move to mixed income neighborhoods.

The idea behind this program was to boost education and income by giving mothers and their kid’s access to better housing and schools as well as better job opportunities and social networks. Guess what? Those measures largely failed in that the results demonstrated that there were minimal economic or educational gains.

However, the program was successful using other measures. The researchers found that these families had significantly lower rates of diabetes, extreme obesity, anxiety and stress compared with those participants that stayed in their neighborhoods. Further, these families were much happier with their lives overall. This finding demonstrated the significance and the influence of environment as related to one’s health.

 So take a look at your living situation and ask yourself the question “is my environment conducive to my families mental and physical health?” Another related question might be “what can I do to become healthier and happier?” Whatever you do, keep moving.

Fullfilling Your Potential

"To realize one's nature perfectly — that is what each of us is here for."– Oscar Wilde

Our contemporary American culture often depicts middle-agers as overweight, medicated sedentary spectators who are complacent with an inactive electronic lifestyle. It is important to defy and challenge this non-flattering perception, and there is certainly a different way to view retirement and the aging process. Science has found a positive correlation between passion, fitness, sports activities, and being healthier and more fulfilled.

Because life expectancy is declining in our society as a result of obesity, high blood pressure, and stroke related issues, it’s important to create a better lifestyle by adjusting both attitude and behavior. “It Has Nothing To Do With Age” is the first book to provide in rich  detail how to think “outside the box” by providing examples of how older individuals can push their physical, mental, and emotional limits to new frontiers and why they do it. The book focuses on individuals who are optimistic, competitive, and perform at unfathomable levels in grueling events. Their intriguing stories demonstrate human evolution to a higher and more proficient level of physical and mental functioning, as well as their unselfish societal contributions.

Follow the books unique content as you read about eight athletes who compete in the following sporting events:  the Tevis Cup ( a 100 mile one-day horse race across the Sierra Nevada mountains), the Western states 100 mile run( a one day running race in the Sierra Nevada mountains), the Swanton  Pacific 100 mile ride and tie(  a one day event featuring horses and riders-runners), the Dipsea ( America’s oldest trail  running race), the Hawaiian Iron man( swim, bike and run), the Molokai to Oahu  Outrigger canoe race, and national and international rowing and sculling.

Not only will you learn about these various sporting events, but you’ll also receive information on how to participate in these events as well. Discover your own potential or greatness by reading about and following the path of others. You will become cognizant that age is just a number for many and that you also can change and enrich your life too.

This book is available at Amazon and Barnes & Noble in both print and e-book form. Make that change in your life since it is up to you. And remember, “Keep moving.”

Movies,Electronic Games,and Social Media

"When I do good, I feel good. When I do bad, I feel bad. And that is my religion."– Abraham Lincoln

Do you realize that approximately 85% of current movies have sexual content? Further, the more such movies young people see, the more likely it will affect their sexual behavior. A recent study by Ross O’Hara found that prevalent sexual content of Hollywood movies leads many teens to engage in sex at a younger age, have more casual sex partners and be more likely to engage in unsafe sex practices. This research was found in The National Psychologist‘s September/October 2012 edition.

What if Hollywood movies placed more emphasis on health, well-being and fitness?  Would today’s teens keep Hollywood in business with those movies? What if the electronic games had less violence and instead emphasized a healthy lifestyle? Would today’s young purchase them?

Is it safe to say that today’s movies and electronic games are associated with violence and sex and reflect the values of many? However, we can’t say they are the primary cause  of violence or unsafe sex practices.  We can say that they are contributing factors to these behaviors. Just think of Arnold Schwarzenegger a movie action phenomenon who became governor of California and is currently making another violent action movie along with Clint Eastwood another action hero being a primary speaker at a recent political convention. Both of these men are popular as the result of their movie roles with its emphasis on toughness, violence, overcoming a wrong and so-called justification for killing another. That is not to say they didn’t play other roles later. And as Eastwood would say in “Dirty Harry” to a” bad “maie   that he was going to kill “make my day. “

Just look at what happened recently in Libya, Egypt and other Middle East countries. That amateur you tube video was used as a great excuse for violence, destruction, and death. This acting out demonstrates the power and influence of our electronic and media world.

What are our favorite sports? We love our football and our NASCAR. These aggressive and dangerous sports have replaced America’s pastime which was baseball. Those of you who are parent’s, I think you will require good luck in rearing your kids in today’s sexual and violent culture.

We all have to start with ourselves and be models. Hopefully, you’re modeling well-being, good physical and mental health, healthy nutrition, loving and rational behavior. Remember, “Keep moving.”

Reframing,a Motivational Principle

"I have always believed that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."– Hermann Hesse

I just returned from my physical therapy appointment. My Achilles tendon has been bothering me for the past two years so I recently had an x-ray and MRI examination. The two impressions found tendinopathy, retro calcaneal fluid and bursitis. Luckily the ligaments are intact and I have no signs of a tear or stress fracture.

The treatment for the next three weeks focuses on reducing the inflammation in my Achilles tendon .This means running on flat and eliminating hills. Translated this means running on a treadmill, cross training in a pool, or running on a track. Stretching my Achilles tendon, applying ice, and cortisone treatments are other components of my rehabilitation. I’m not looking forward to the next three weeks but things could be remarkably worse.

Take for example my friend Randall. Last Saturday, he had retinal surgery and he has been on his side ever since. The doctor told him to remain still and horizontal so that he can heal. He will find out Thursday his prognosis. The likelihood of him completing his first marathon October 13^th is questionable. As I told him “there are many more marathons for him to do. Follow the doctor’s recommendation so he doesn’t require a second surgery.” It’s much easier giving somebody else advice than doing the right thing for yourself at times.

Incorporating the principle of reframing comes into play here .For example; these next three weeks will allow me to take advantage of some of the machines at physical therapy to work on upper body and leg exercises thus changing my exercise routine. Changing one’s work out helps to defend against reaching various plateaus. As a result, I can now focus on healing and working on different muscle groups and become stronger in the process. Reframe and look for the silver lining. Don’t forget to keep moving.

Ayn Rand and a Productive Purpose

"How we spend our days is, of course, how we spend our lives."– Annie Dillard

Ayn Rand was interviewed by author Alvin Toffler (Future Shock) in the March 1964 issue of Playboy. In that interview, her novels Atlas Shrugged, Fountainhead and Anthem were discussed as related to her conservative thinking. In the interview she said “My philosophy, in essence, is the concept of man as a heroic being, with his own happiness as the moral purpose of his life, with productive achievement as his noblest activity, and reason as his only absolute.” She went on to say many things such as “In order to be in control of your life, you have to have a purpose-a productive purpose.”

Give some thought about your “purpose” (an intended or desired results; and or aim, intention or determination). Just think if your purpose was to be mentally and physically healthy? If that was so, then one would think about, learn about and incorporate better nutritional and exercise habits.

If more people in this country directed their attention and purpose to better mental and physical health, just think of how much better our country would be? We know from research that being overweight is associated with numerous physical problems such as cardiovascular, disease, diabetes, stroke and cognitive issues that can lead to dementia and Alzheimer’s. We also know that better nutrition and aerobic exercise are major ways to combat these issues. No one ever said that it was easy to become or stay healthy. We also know that the food industry is not our friend when it comes to nutrition. Sugar, sodium and additives can be our enemies if not used in moderation.

Evaluate or discover your purpose in life. And if you need to make changes, do so while you can. Remember; keep moving it’s good for you.

From Secretariat: I could not agree more with Alvin's  philosophy. Some would disagree but your own happiness is the only purpose in life so do what makes you happy. I run because living a healthy lifestyle makes me happy. Also helping others gives me great pleasure. So today I ran with my Dog Jade. Being with my wife Debbie and my Dogs  has given me the happiest days in my life. 

I Like Chocolate

"If you do not change direction, you may end up where you are heading."– Lao-Tzu

What if I told you that eating chocolate can improve your memory? Would you believe me? As you know, the antioxidant flavanol is found in tea, grapes, red wine, and apples and in coca plants – chocolate. A study by Italian researchers at the University of L’Aquila stated that the prevention of dementia can be made through a healthy lifestyle. They talked about regular physical activity, weight control; a calorie controlled nutritionally balanced diet and adequate cardiovascular risk factor control as being keys.

In their study of 90 elderly patients with mild memory impairment, they had patients consume drinks containing different amounts of cocoa flavanol each day for eight weeks (900,500, or 45mgs). Remember these patients weren’t exactly eating chocolates but were drinking the antioxidant contained in chocolate. Those patients consuming high and intermediate amounts of flavanol demonstrated significant improvement on test measures including hand -eye coordination, working verbal memory and verbal fluency compared to those in the low flavanol group.

The researchers hypothesized that this anti-oxidants ability to help maintain brain function may be because of its ability to promote or protect brain cells, improve brain metabolism and blood flow which results in preserving memory. They added that about 40% of the improved mental scores resulted from lowered insulin resistance. These participants also had reduced blood sugar and blood pressure, and lower levels of a marker for oxidative damage to the cells.

I’m going to add that the study was funded by the candy maker, Mars Inc. if more studies find similar findings and are not sponsored by the candy makers,  then we can be more confident of the results. In any event, I like chocolate and therefore I am going to continue eating my chocolate whether it’s in candy, ice cream, grapes or apple’s. I like the taste. This article was found in the September/October 2012 edition of The National Psychologist.

Today, I ran a short trail run with Diane and Randall. On the 13^th of October they’re doing their first marathon. Last week they did a tough 22 mile trail run out of Robinson Flat. Randall told me that his hamstring acted up and he’s been going to see the Monster of Massage for treatment.

I emphasized to him that his training for this marathon was done, complete and finished. I suggested that he focus on rehabilitating his hamstring and finding a cross training procedure to help him with his hamstring. I added that it’s important for him to be healthy for next month’s marathon. I also suggested since there is not a time limit that he incorporate  run –walk and to think of this event as a training run for next year’s “Way Too Cool.”

Randall , be smart and "keep moving."

Ways To Keep Fit and Healthy

Last week while in Kansas City for the autograph and book signings, I met Dave Lindstrom a former Kansas City Chief defensive end who  was a teammate of Ed Budde’s son Brad. In fact Dave and Brad were roommates. Dave seemed to be about 7 feet tall of a man. He was very friendly and personable and gave me lots of complements about my running feats.

I found out that Dave and his friend Dr. Cook were walking different segments and parts of the famous Lewis and Clark Trail and in fact have a website that has continuing pictures and descriptions of their adventures during their walk.  In fact, they can be followed at www.walkingwithLandC.com.

Dave’s project sounds like its fun and has a purpose related to health and fitness. As you can see there are many ways to enjoy life and get healthy along the way. By the way I mentioned to Dave the importance of such components as good shoes, hydration, nutrition, sun block and proper clothing. Good luck to him and his partner .Let me know of your creative way or ways that you employ to keep healthy and fit and I’ll be more than happy to write about them and remember per Ed Budde “keep moving.”

No Excuse Necessary

"I have always believed that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."– Hermann Hesse

Do you realize that individuals who are obese in middle age and have high blood pressure and other metabolic risk factors have a speedier cognitive decline as they get older than people of normal weight? In other words even if you are fit and fat you are still at risk as far as significant cognitive decline per 6,401 individuals participating in a 10 year research study funded by the National Institutes of Health. At the beginning of the study the mean age of these individuals was 50. 53% were of normal weight, 38% were overweight and 9% were obese. Further, 31% of all participants had metabolic risk factors. At this point the researchers weren’t exactly sure how obesity and cognitive decline are linked. They’re thinking that possibly heart disease and inflammation are likely involved. Further, the researchers suggested that maybe lifestyle factors associated with obesity may also play a role such as a higher proportion of smoking. According to Dr. Peterson, aerobic exercise seems to lower the risk of cognitive decline and dementia. This article was found in the August 21, 2012 edition of the Wall Street Journal.

In another article, August 30, 2012 of the Wall Street Journal there’s a story about a blind sprinter. Yes, this is a female sprinter who is blind. Tracy Hinton lost her sight as a result of retinal cancer when she was four. She placed an ad in the newspaper about 10 years ago because she wanted to compete in the Paralympics in Athens and in Beijing in the 100 and 200 m sprints. A young man Stefan Hughes answered the ad and is her sight on the track. Being roughly the same height and adjusting stride patterns they run with no more than half a meter apart according to the rules. In other words they sometimes bump shoulders. This young woman said she lately has tried sprinting on her own with help from Stefan’s vocals but says she has difficulty because she seems to run off to one side.

And for all you technical nerds, there are 17,662 apps primarily for health and fitness in Apple’s Apps Store according to the August 27, 2012 Wall Street Journal. In other words, you can find an app  on how to perform yoga; a Nike training club that allows you to set the length and purpose of each of your workouts; going from the couch to a 5K-provides a plan for a non-runner to work up to a 5K race; and a fooducate that provides you with nutrition information and also alternatives. What are you waiting for?

The task that remains is for you to do it. Remember, keep moving.

Kansas City and the Chiefs

What a week in Kansas City,Kansas with Ed Budde,Conrad Dobler,Dave Lindstrom,Ed Lothamer, Anthony Davis, Len Dawson and other NFL Alumni players. On the 8th, Linda, her sister Bretta and I attended an auction for children's charities at Arrowhead Stadium.
On the 9th, we will be attending the NFL Alumni Kansas City Chapter 2012 Charity Golf Classic. I will have another opportunity to sell my book "It Has Nothing To Do With Age" and promote finding the Fountain of Youth, inspiration,well- being and passion.
Remember per Ed Budde "Keep Moving."
I have continued my running in and around Overland Park,Kansas discovering all the wonderful streets and avenues.

Obesity,Cognitive Decline,Paralympics, and Apps

"I have always believed that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."– Hermann Hesse

Do you realize that individuals who are obese in middle age and have high blood pressure and other metabolic risk factors have a speedier cognitive decline as they get older than people of normal weight? In other words even if you are fit and fat you are still at risk as far as significant cognitive decline per 6,401 individuals participating in a 10 year research study funded by the National Institutes of Health. At the beginning of the study the mean age of these individuals was 50. 53% were of normal weight, 38% were overweight and 9% were obese. Further, 31% of all participants had metabolic risk factors. At this point the researchers weren’t exactly sure how obesity and cognitive decline are linked. They’re thinking that possibly heart disease and inflammation are likely involved. Further, the researchers suggested that maybe lifestyle factors associated with obesity may also play a role such as a higher proportion of smoking. According to Dr. Peterson, aerobic exercise seems to lower the risk of cognitive decline and dementia. This article was found in the August 21, 2012 edition of the Wall Street Journal.

In another article, August 30, 2012 of the Wall Street Journal there’s a story about a blind sprinter. Yes, this is a female sprinter who is blind. Tracy Hinton lost her sight as a result of retinal cancer when she was four. She placed an ad in the newspaper about 10 years ago because she wanted to compete in the Paralympics in Athens and in Beijing in the 100 and 200 m sprints. A young man Stefan Hughes answered the ad and is her sight on the track. Being roughly the same height and adjusting stride patterns they run with no more than half a meter apart according to the rules. In other words they sometimes bump shoulders. This young woman said she lately has tried sprinting on her own with help from Stefan’s vocals but says she has difficulty because she seems to run off to one side.

And for all you technical nerds, there are 17,662 apps primarily for health and fitness in Apple’s Apps Store according to the August 27, 2012 Wall Street Journal. In other words, you can find an app  on how to perform yoga; a Nike training club that allows you to set the length and purpose of each of your workouts; going from the couch to a 5K-provides a plan for a non-runner to work up to a 5K race; and a fooducate that provides you with nutrition information and also alternatives. What are you waiting for?

The task that remains is for you to do it. Remember, keep moving.