Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Thursday, June 23, 2011

Tat's?

None for me please.

But if you are interested, read this from the AOM:


Think Before You Ink: A Man’s Guide to Getting a Tattoo

“Show me a man with a tattoo and I’ll show you a man with an interesting past.” -Jack London

Tattoos. Few art forms have such a long history, and even fewer evoke such a broad spectrum of opinions. Revered by some as a sign of honor or distinction, by others as an outward expression of creativity and personality, and by others still as the mark of criminals and lowlifes, the perceptions of tattooing are vast indeed. Perhaps you are considering getting a tattoo in the near future. After all, most men have kicked around the idea at one point or another. While a great deal of information involving tattoos is subjective (design styles, coloring, size and visibility), one thing is certain: the better informed you are, the better your experience and final result will be. Let’s take a deeper look into the ancient art…

Tattoos Throughout History

Archaeological evidence from around the globe has confirmed tattooing to be one of the oldest forms of art and self-expression. Tattooing has been practiced either as decoration, as a mark of high station, or for healing or protective purposes throughout the history of mankind. From Neolithic ice men to Polynesian Maori warriors to the guy in front of you in line at the grocery store, tattoos have become a timeless art form that knows no cultural boundaries.

“Not one great country can be named, from the polar regions in the north to New Zealand in the south, in which the aborigines do not tattoo themselves.” -Charles Darwin, The Descent of Man

While many cultures throughout history are known for their prominent tattoos, such as the ancient Picts of modern day Scotland, the culture most widely associated with tattooing is the Maori of Polynesia. Indeed, the word “tattoo” originates from the Maori word “tatau,” meaning to mark. The Maori people practice two different yet easily confused forms of bodily modification, the tattoo as we know it, and another form of tattoo known as Tā moko. Unlike common tattooing, which repetitively punctures the skin while embedding ink for color, Tā moko involves the literal carving of the skin using a chisel known as uhi. This process leaves permanent grooves on the surface of the skin (usually the face, buttocks and upper legs), giving the tattoo a unique texture. Such marks were a sign of honor in pre-European Maori society, to the extent that those who did not have them were considered to be of a lower class.

“The marks in general are spirals drawn with great nicety and even elegance. One side corresponds with the other. The marks on the body resemble foliage in old chased ornaments, convolutions of filigree work, but in these they have such a luxury of forms that of a hundred which at first appeared exactly the same, no two were formed alike on close examination.” -Captain James Cook, on the Maori Tā moko

It was Maori influence that most likely led to the popularity of tattooing among sailors, which has continued well into modern times. Captain Cook’s men, like all travelers, were always on the lookout for artifacts and mementos of their travels. And what better way to bring home a bit of the exotic than by taking the marks of the native culture you had encountered on your trip? Tattoos blended well with the freewheeling culture aboard ship and the life of a sailor in those days, and the tradition quickly took hold.

“A sailor without a tattoo is like a ship without grog: not seaworthy.” -Samuel O’Reilly, tattooist

As the practice grew in popularity, tattooing among seamen took on its own unique characteristics. Whereas the Maori and other cultures used tattooing to signify one’s standing in society, sailors used the art form to mark various seafaring accomplishments and to invoke good fortune. For example, a tattoo of a turtle would mark a man who had sailed across the equator. A fully rigged ship represented a sailor who had made passage around the treacherous Cape Horn. The ever popular anchor represented a man who had sailed the Atlantic. Other tattoos, such as a pig on the top of one foot and a rooster on the top of the other, were said to protect the sailor from drowning; since neither animal can swim, they would help the sailor find dry land as quickly as possible.

Tattoo Taboo

Sailors historically had a reputation for being quite rough around the edges, and so the tattoo’s popularity with seafarers helped secure its reputation as something practiced by those on the fringes of society. This was true in other cultures as well.

Tattoos became so widely associated with criminal activity in 19th century Japan, for example, that the practice was outlawed completely and remained that way until the mid 20th century. This was a direct result of the popularity of tattoos among the Yakuza, Japan’s organized crime syndicate, who are clearly identified by prominent, often full body tattoos made in the traditional Japanese style known as Tebori. Unlike machine-drawn tattoos, Tebori involves the use of multiple large hand-held needles and a steady artist’s hand, resulting in more artist control of fading and coloring.

While tattooing has surged in popularity in American society over the last few decades, the art form is still considered taboo by many who continue to associate it with gang culture, prison life, and various off-putting subcultures. That being said, the negative connotation around tattooing is slowly fading as the idea of the human body as a canvas once again moves into the mainstream. In fact, tattoos have become so common–there are probably fewer celebrities and professional athletes who don’t have a tattoo than do–that for some, they have lost their appeal as marks of real rebellion.

Tattoos may now be much more mainstream, but they should never be something a man rushes into getting. So let’s take a look at just what you should know before you consider going under the needle, and what to expect when you do.

Think Before You Ink

We can skip the “it’ll be there foreeeeever” line that you have probably heard from most everyone you shared your tattoo plans with. You’re a big boy, and you can make this decision for yourself. The worst case scenario is that you will have a permanent reminder to make well informed and wise decisions in the future (in the form of barbed wire around your bicep). My recommendation to you regarding the choice to tattoo is this: If you’re going to get a tattoo, pick out your design, make sure it is original and has personal meaning, and then wait a year. Thank God I didn’t get some of the tattoos I wanted so badly in my late teens and early twenties. Usually, within a few months of having my heart set on a certain design, I was bored with it and had moved on to something else. When I finally found a design that I loved and knew I was comfortable with having on my body the rest of my life, I still sat on it for months before making my appointment to get it done. Remember, tattooing is a timeless art form. If you are in a hurry to get it done, you probably are not in the right frame of mind to get the most out of the experience.

As a more practical note, really consider where on your body the tattoo is going to go. Odds are, no matter how much you think to the contrary, you will want to cover your tattoo up at some point. Maybe it will be the first time you meet the father of the love of your life, or land a big job interview, or something else totally unexpected, but you will almost certainly want to have the option to cover it up. That being said, go ahead and rule out Mike Tyson-esque facial tattoos, and pretty much anything else you can’t cover up with your standard dress shirt and slacks.

Finding the Right Design

First, a thought on the design of your tattoo…BE ORIGINAL. There is nothing worse than unoriginal tattoos. With that in mind, avoid the flip boards full of tattoo ideas at all costs. They are nothing more than a compendium of tattoos that other people already have. The goal of tattooing (at least in modern Western society) is to express yourself. If the best expression of yourself is something you found on a flip board, you might want to do a little more soul searching before going under the needle. Of course, if your tattoo is signifying something important in your life, such as your unit in the military, you’ll likely want to stick to the design the others in your unit have as well.

An excellent example of originality blended with personal history is a tattoo a close friend of mine, Dave Forest, recently had done. Dave, who tragically lost two grandfathers to suicide in his childhood, wanted a tattoo that commemorated both the time he spent and the time he lost with them. After consulting with a local artist, he finalized a design which so clearly symbolizes his time with them cut short:

My own first tattoo had significant personal meaning as well. I knew that I wanted to get a tattoo done in Scotland, to commemorate the year I spent living there in graduate school. So for me, it is not only what the tattoo is, but where I got it that is significant. I designed a tattoo of the word “If” as a reminder of the Rudyard Kipling poem of the same name, in which Kipling invokes the virtue of stoicism and a “stiff upper lip” among men. Kipling’s words in “If” always struck a deep, resonant chord with me, and I wanted a permanent reminder that they were words to live by.

Doing Your Research

First of all, don’t even consider getting a tattoo anywhere except a clean, reputable tattoo shop. Remember, the tattoo you will get in some stranger’s basement will be permanent. So will the Hepatitis C you contract from his dirty equipment. A clean shop should have several sanitary measures in place to ensure a safe procedure. For example, artists should be gloved and needles should be new and taken out of a sealed package right in front of the client. Inks and any other equipment should also be new. All needles should be run through an autoclave, an equipment cleaning machine which utilizes steam and pressure to sterilize equipment. The work area will likely be separated from the shop and should be sanitized after every use.

Finding a good shop is just the beginning, however. Just as important to the quality of your tattoo is finding the right tattoo artist. Not all tattoo artists are alike. Most experienced artists will be capable of tattooing in multiple styles, but they will most likely have a specialization such as photorealistic work, vibrant coloration, or a certain cultural style. Make sure your artist understands exactly what you want and is capable of bringing it to life just like you imagined it.

Next, figure out what this is going to cost you. If you want a quality tattoo, you better be ready to pay for it. Depending on size and level of detail, tattoos can range from a 30 minute sit-down to several multi-hour sessions. Most artists will give you an upfront estimate, though this may need to be adjusted as the work progresses for larger tattoos. Remember that you are essentially hiring an artist to create a unique work of art for you, so be prepared to pay accordingly. A tattoo is not something you should bargain shop for. As the sign in one of my local shops notes, “Good tattoos aren’t cheap, and cheap tattoos aren’t good.” Also, it is customary to tip your artist, with a range of between 10-20% being a good standard depending on your satisfaction with their service.

Finally, find out what is included in the price. Will you be given a tattoo care kit, or will that have to be purchased separately? Most importantly and often overlooked, find out if touch-ups are included in the price. Often as a tattoo heals it will fade slightly, or uneven shading will appear during the healing process. Many shops will include free touch-ups down the road on any work they have done. It’s the tattoo equivalent of a powertrain warranty.

The Tattooing Process – What to Expect

We’ll offer just a brief outline of what to expect here, since the artist should orient you with the process in more detail before you get started.

The tattooing process involves several steps.

First, the artist may put what amounts to a temporary tattoo on you using a stencil made from transfer paper and a thermal printer. This will allow you to confirm the precise location and angle of your design, and will give the artist a basic template to work with. Now, let the tattooing commence.

The first needlework will be the outline, which will be done using a tattoo gun loaded with a liner needle and thin ink. Because a liner needle covers less surface area, this will be the sharpest pain you experience, particularly over sensitive or boney areas. Once the outline is completed, and following a soap and water rinse, the artist will begin to work on shading the tattoo. Depending on the design, the artist will likely use shading needles (multiple needles known as magnum needles) which deliver more ink to a larger surface area on contact. With the shading complete, any necessary color is added by way of shading needles as well.

With the tattoo completely inked, the area will be cleaned with soap and water, patted (not rubbed!) dry and covered with a sterile bandage. You can expect the tattoo to bleed slightly during and immediately after the process, so don’t be alarmed later when you remove the bandage and find a little blood or ink soaked into it. Over the next several days, you should apply a very small amount of antibacterial ointment to the tattoo to ward off infection and keep the area clean. You can expect redness, irritation, and a little swelling, but keep an eye out for more serious signs of infection. If there is any indication of infection, call a doctor without delay. Healing time will vary from person to person, but you should expect to wait about two weeks before exposing it to significant sun, salt water, or other abrasive elements.

Thursday, June 16, 2011

Get Moving

Yesterday afternoon I shared an article on health insurance which I am in the process of switching due to a job switch.

Today, an article about something that Kathy and I do regularly, together and on our own that contributes to staying healthy.

From DLM:

The Simplest Way To improve Your Creativity, Health, And Relationships

Posted: 01 Jun 2011 07:05 AM PDT


We called him Radio Bill. He was an eccentric man who could be seen all over town walking the streets with his Walkman radio attached to headphones on his ears. He was the Forrest Gump of our small town.

For myself and my fellow high school students, there was something unsettling about Radio Bill. He was odd. A misfit. A person living at the edge of society. He was always alone, never participated in any group activities, was a watcher instead of a joiner, and seemed forever lost in his own radio world. When you’re fifteen, an eccentric like Radio Bill, who’s living on the fringe of “normal”, is not to be trusted.

Now, nearly thirty years later, I’ve become my own version of Radio Bill. I wonder if perhaps he was onto something important. Maybe he had wisdom that none of us in high school could have begun to understand or appreciate.

Like Radio Bill, I walk (or run) all over the neighborhood, almost always with my earbuds in my ears and my iPod on my hip. I walk mostly alone - a watcher, rather than a joiner. I can often be seen with my camera, oblivious to the world while I get lost in the simple beauty of a flower or leaf. I’m sure, to the local high school students, I look a little eccentric watching society from the fringes and not always participating in the things that seem “normal” to them.

Thankfully, in the years between high school and now, I’ve learned to care a lot less about what makes me seem normal. I have also learned that there is great wisdom and strength in being a walker. Radio Bill and Forrest Gump definitely knew something that the rest of us forget as we climb into our cars and rush to our next destination.

Walk to improve your health

The most obvious argument for walking is your health. Walking may not get as much buzz as running or yoga or high-intensity workout programs like “The Shred”, but a regular walking routine helps strengthen your heart, alleviate depression, prevent diabetes, and strengthen your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

Walking helps your brain too. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week.

Walk to slow your pace

We live in a fast-paced world. In our schedule-oriented lifestyles, the clock is our greatest master. We have deadlines to follow through on, appointments to attend, expectations to meet, meals to cook, classes to attend, kids to chauffeur to soccer games - you name it. Our brains barely know how to slow down because of the high level of demands placed on them.

Walking forces you to slow down to a more human pace. It gives you breathing space between the appointments and deadlines. It provides badly-needed balance for your body and your brain. It takes you away from the over-stimulation of the wired world and gives you stillness and space for reflection and contemplation.

Maintain life at a fast pace without finding any balance, and you’ll soon face burnout. Learn to slow down through walking, and your body and mind will thank you.

Walk to enhance your creativity

“It is on these walks that my best ideas come to me. It is while walking that difficult clarity emerges.” Julia Cameron, Walking in This World.

When we get too busy with “doing” and don’t dedicate enough time to “thinking”, we lose our creative edges. We start pumping out widgets just like everyone else in the assembly line instead of focusing on the next innovative idea that will replace the widget.

Walking is all about creating space for “thinking” that has nothing to do with “doing”. When you walk, your mind has time to meander down different pathways than the ones it normally gets stuck in during more productivity-oriented activities. Your mind doesn’t have to fill itself with concerns about whether the erratic driver next to you is going to cut you off, or where your next turn-off is. All you need to do is put one foot in front of the other and let your mind wander down paths of its own.

There’s a difference between a rut and a groove. A rut is an old pattern, formed from many, many years of doing things the same way again, and again. When we rely on high speed transportation because that’s the acceptable and fast way to get from destination A to destination B, we get stuck in ruts. A groove, on the other hand, offers us flow and opportunity, like the grooves on an old LP. When we get into a groove, magic happens. Walking gets us out of the ruts and into the grooves.

Walk to gain new perspective on your surroundings
“Nothing brings home the beauty and power of the world that we live in like walking.” Julia Cameron, Walking in This World.

There’s nothing like walking down a street you’ve driven down a thousand times to make you realize what you’ve been missing all of these years. Maybe you missed the quaint little coffee shop tucked in behind the hardware store. Maybe you missed the wild crocuses growing at the edge of the vacant lot. Maybe you missed the poster on the community bulletin board advertising an art show you’d love to visit.

Walking offers us opportunities to savour what we otherwise take for granted. It also helps us see the world differently than most other people do (especially those rushing past in cars). Throughout history, people who offered prophetic wisdom that shifted cultures were often pilgrims and wanderers - people walking different paths than the majority of society. Like Radio Bill, they were the watchers rather than the joiners - the witnesses at the edge of the crowd.

Like the simple wisdom that emerged from Forrest Gump (remember “Life is like a box of chocolates”?), walking may open your mind to new nuggets of wisdom and new perspectives that help you influence the world in positive ways.

Walk to engage with the people around you
Although I normally walk alone, I also cherish the many wonderful conversations I’ve had while out for a stroll. When I go on business trips, for example, I always find myself walking through interesting neighborhoods in the cities I visit. Walking affords me the opportunity to connect with the local people in ways that faster forms of transportation do not. While walking, you can stop to chat with the man tending the flowers in front of his house, or the woman hanging a poster in a shop window. You can learn interesting things about people and about the neighborhood that you’d never learn in your car.

Even in your own neighborhood, walking affords you tremendous advantages that you just won’t get in a car. You’ll get to know the neighbors better if you walk past their houses and stop to say hello. You’ll know more about the local businesses and what they’re offering. You’ll understand the challenges your neighbourhood is facing and you’ll see yourself in the picture more.

It’s easy to separate yourself from your community when your regular routine is to hop into your car and leave the neighborhood for work, shopping, entertainment, etc., but when you walk, you build connections that will benefit both you and your neighbors.

Walk to deepen your spirituality
“It is while walking that I experience a sense of well-being and connection, and it is walking that I live most prayerfully.” Julia Cameron, Walking in this World.

In almost every faith tradition, there is some version of a pilgrimage. Most pilgrimages end in some sort of Mecca or sacred place. In Spain, for example, thousands of pilgrims walk the Camino de Santiago, an 800 kilometer walk that ends at a cathedral built to honor St. James (of Biblical tradition).

Pilgrimage is seen as a way of getting closer to God. There’s something about the contemplative speed of walking that still attracts many people who feel themselves disconnected from their spiritual centers.

You don’t have to go to a foreign country to go on pilgrimage. You just need to walk in a contemplative, mindful way and open yourself up to the spiritual connection that the walking can offer. It may not meet the definition of a traditional pilgrimage, but a walk through your neighborhood park can do a lot to connect you with nature and with God. In some neighborhoods you can find labyrinths that have been designed specially to help you make your walking more contemplative.

Just walk.

The beauty of walking is that you don’t need any special equipment (just a good pair of walking shoes), you don’t need to take any lessons (you’ve been doing this since you were in diapers), and you don’t need to pay for any club memberships. Just tie up your shoelaces and walk.

You probably won’t walk across the country like Forrest Gump, but you might soon find that you’re healthier, happier, and more connected with your neighbors and your own spiritual center.

Sunday, June 12, 2011

Irony, God Style


I'm a Christian.

I don't hide it, I just do my best to live it.

And for your information, Christians are just like the rest of the human race. We do wrong things, we don't do the right things and we understand that we can't earn a spot in heaven by being good enough.

So what makes Christians different?

Faith... a belief in Jesus Christ, born as the Son of God the Father, who lived a sinless life and died on the cross as talked about in the Bible. Because of this belief and faith, our lives are being transformed by the Holy Spirit and our sins are forgiven.

Ask me if you want more info, but I prefer to try and live by example and not just words. Which isn't always easy, and that's where prayer comes in.

But this article isn't about what I just wrote, that's just the background about what's next.

When I was 49 years old my doctor said once I turned 50 he wanted me to have a colonoscopy. I ignored him but earlier this year he mentioned it again, now that I'm 51.

Wednesday June 8th I took the day off and had it done. Afterwards I took a nap and saw a note on Twitter that a friend had died.

This friend was from our church, Holy Cross Lutheran in Fort Wayne. We got to know Dave Widenhofer & his wife Mary when we were in a small group Bible study a few years ago. Dave was in remission from Colon cancer when we met, and the first thing he said to me 7 years ago was to get screened.

I didn't think much about it back then, but when I was scheduling my appointment, Dave was on my mind. His cancer has returned and there was nothing else that the doctors could do.

Thus the Irony.

The day I have my first Colonoscopy, which screens for cancer, is the day my friend passes away from Colon Cancer earlier in the day.

I have a feeling that Dave was sitting with God looking down on me with approval Tuesday.

Monday, April 04, 2011

How to Rise Shiner

from the DLM Blog:

7 Simple Ways To Burst Out of Bed Each Morning

Posted: 27 Jan 2011 11:49 AM PST


Way before the sun peeks over the horizon, a few chosen people awaken from their slumber and dive head first into their day. These chosen few accomplish a ton before the rest of us would ever consider rising from our nice warm beds.

Who are these juggernauts that have command over the morning hours?

In theory, your productivity level shouldn't differ if you rise at 4am or 11am. What matters is the quality of sleep that's giving your mind and body sufficient time to recover.

These early rising juggernauts, these unstoppable agents of productivity, they see things differently. They see these early hours as their chance to lay claim to their share of the day. They rise with purpose, act with determination, and achieve ruthlessly.

The sun has not caught me in bed in fifty years. - Thomas Jefferson

The world is in awe of these special people, so let's take a look at what pops them out of bed like a toaster strudel and what gets them up, sometimes before the alarm!
  1. Appointment With Waking
    The harsh truth about the human body is that we're creatures of habit. In some ways this can be extremely inconvenient when trying to take on new things. However, if we allow ourselves to live within the rules of our body's natural cycle, which is a 24-hour circadian rhythm, we will be pleased with the body's functionality.

    This means that when you find a waking hour that will work best for you each day of the week, you should stick to it. This will allow your body to want to support you in your endeavor of waking up, and rise you out of bed feeling fresh as a daisy.

  2. The King and The Pauper Way Of Eating
    The way our bodies function optimally is if we eat like a king in the morning and a pauper in the evening. This means that it's best to eat heavier, bigger portions in the morning because these meals will give us high energy throughout the day and then burn off.

    Eating like a pauper, meaning small light meals, in the evening allows us to go to sleep on an empty stomach. If your body is functioning normally, and you don't have stomach ulcers, going to sleep on a mostly empty stomach will allow you to sleep better. This nightly fast allows your body to take it's focus away from digestion and put it towards repair and rejuvenation of the body's cells.

  3. Living With Purpose
    Young children will do anything to avoid going to sleep at night. These same children are also the ones that can't wait to get out of bed first thing in the world. The simple reason for this non-lazy behavior is that they don't want to miss a thing.

    As adults we may need more persuasion than 'not wanting to miss a thing'. This is why we take extra steps in creating fun, life changing goals, and scheduling specific ways of how we'll get a step closer to these goals during this coming day. What we all need is not necessary a cause we're willing to die for, but at least a cause we're willing to LIVE for.

  4. Plan Your Day
    We can say we're going to live with purpose, but unless we plan, we can tell ourselves that we'll start living with purpose next week, or the week after that. Planning is one of the fundamental ways to maximize your mind to achieve your goals, and as such it plays a critical role in allowing us to have an awesome day, everyday. We need not do more than take 15 minutes the night before to succinctly organize the next days schedule.

    A schedule complete with waking time, most important things of the day, eating and recreational allowances. Having a tight schedule allows me to live out my day with definitive purpose, while getting more done, having more fun, and not wasting precious moments of my life.

    “Happy people plan actions, they don't plan results” - Dennis Wholey

  5. The Water Hack
    A bit of water before bed and half a liter as soon as you get up. The water before bed will serve in the rejuvenation process we mentioned above. While you sleep all your cells will fill up with this fresh water and create an over all well being within your body.

    The water in the morning does two things. One is it provides your first dose of water to get your mind and body going. Another function, as told to me by my endocrinology teacher (a very qualified person to say this), is that a dose of water in the morning triggers a cascade of physiological functions that engages your digestive system and causes you to excrete feces. You'll feel nice and light first thing in the morning!

  6. Work That Body
    In number 1 above I mentioned that our bodies adapt around a 24-hour circadian rhythm. This works for sleep, eating, exercise, and many other bodily functions. We're a pretty efficient physiological machine when you think about it. This is why getting a dose of exercise is optimal in the morning. It gets the blood flowing and stimulates you to function on a higher level.

    "Those who think they have not time for bodily exercise will sooner or later have to find time for illness." - Edward Stanley

    Once you're used to this routine, your body will prepare by providing you with high energy before you start to work out. As you can see, if you wake up with this high energy, you're going to just pop out of bed.

  7. Have 'Me' Time: No morning is completely satisfying unless you've scheduled in some 'Me' time. Whether you enjoy meditating to clear you mind and give you laser sharp focus, or reading to gain some new knowledge about the world, make sure you schedule in this time.

    There may very a variety of things you enjoy doing, so this will be custom tailored to the individual. The point is that when you have something you REALLY enjoy doing right when you get up, you won't be able to wait until that alarm goes off till you jump out of bed and get to it!
See, that's all it takes!

Written by Alex Shalman who is the author of How to Get a Girlfriend and Practical Personal Development Blog and Podcast. Photo Credit: aramolara

Sunday, April 03, 2011

Fit or Fat

from the DLM Blog:

What Is Your Body Capable Of?

Posted: 26 Jan 2011 06:15 AM PST


Is your body out of shape? Do you want to become fit? No matter how unfit you are right now, it’s not too late to get your body back into shape. All you need to do is to establish and maintain an exercise routine.

In this post, I’ll share with you what has worked for me.

At the beginning of last year, I resolved to get back into regular exercise after a six-year break due to problems with Rheumatoid Arthritis. Now, twelve months later, I’m training in the martial arts again. I’ve turned into a runner, and I’m more fit than I was seven years ago. But I couldn’t have done it all on my own.

In order to find support, I started an 8-week Fitness Challenge on my blog Goodlife ZEN in October of last year. Over one hundred people joined (including Leo Babauta). It was so successful that I’ve now kicked off the Great Fitness Challenge 2011 with over 300 participants. Anyone is welcome - no matter how fit or unfit. What unites us all is the aspiration to improve fitness and lift overall well-being.

I’ve found exercise to be a miracle medicine. It improves your mood, combats chronic disease, helps you manage your weight, boosts your energy level, and promotes better sleep.

Can you get fit at any age?

The story of Bob Hayes, a farmer from Montana, is inspiring. Bob took up running at age 60 when his son encouraged him to take part in a 5km charity run. Bob struggled to complete the race. Afterward he said, “I wasn't feeling as fit as I would have liked to. Perhaps age is catching up on me?” Yeah, well – Bob was about to find out.

After his first run, Bob decided to join a local running club. Some months later, Bob took part in a half-marathon. Then he found that running long distances was what he enjoyed the most. Fast forward 20 years: Bob has turned into a celebrated ultra-marathon runner.

Last year Bob, now 83, completed his 12th LeGrizz 50-mile ultra-marathon (his first was at age 70). His time of 10 hours 47 minutes was 17 minutes faster than three years earlier when he was 80.

At age 83, Bob’s body is in a state many people in their twenties would envy. He says: “I’m in the best shape of my life!”

Can anyone get super fit?
Yes, you can build up your fitness and strength at any age. You might not become a star athlete, but good fitness is achievable for everyone. The key is to start with a routine that’s ‘too easy’. Being fit makes you feel great. It also makes you feel younger.

Bob Hayes says:

"When I'm out there in a race I never think how old I am, I think I'm the same age as the people running around me, so if they're 25 I think I'm 25 and if they're 55 I think I'm 55 so it keeps you young."

How to build up your fitness

Here are four tips on how to develop an exercise routine:
  • Tip #1: Do what you enjoy
    If exercise isn’t pleasurable, it turns into a grind. If you enjoy dancing, try something like Zumba classes. If you enjoy a challenge, try martial arts. Or try tennis, rowing, running, hiking, swimming or one of the many other forms of physical exercise.

  • Tip #2 Use ‘micro exercise’
    Maybe your life is very busy and adding a fitness routine seems just too much. In that case, try ‘micro exercises’. These are exercises you can do at odd moments. Let me give you a few examples:
    • While you wait for dinner to cook: do some incline pushups on the kitchen counter (place your feet 2 feet away from the edge, place your hands shoulder-width on the counter, keep a straight back and do push-ups. If it’s too hard, step closer. If it’s too easy, step back.

    • While you wait at the check-out in a store: strengthen your ankles and legs by rocking up onto your toes and down again.

    • While you sit at your desk: lift your feet off the ground and hold them there for 10 seconds or longer. This will strengthen your abs.

    • While you take a break at the office: do some squats (stand close to your chair, arch your back, and do squats, just touching your backside to the chair each time.

    • While you’re watching TV, do some stretches.
    These simple exercises don’t take up extra time. It’s a simple way to utilize stray moments for fitness.

  • Tip #3: Use functional exercise
    One of the secrets of getting fit is to change ordinary tasks into exercise routines. Here are some examples:
    • Stop using your car for short errands. Instead, walk, run, or cycle.
    • Play with your kids.
    • Hang out the washing with squats. Leave the basket with washing on the ground and squat down each time you pick up a piece of clothing to peg it to the line. (Make sure your back is straight or hollowed when you do this.)
    • Use a staircase instead of the elevator. Get out one or two floors below the floor you need to go to and walk the rest.
    • Run up escalators. Make a habit of running up each time you’re on an escalator (if there’s enough room).

  • Tip #4: Start running. Here’s how:
    I started running about four months ago after some previous attempts that came to nothing. This time I was determined to establish a habit of running in order to see how my body would cope with it. Now I love it and have started going on trail runs in the mountains.

    This is what helped me to start running:
    • Run slowly. It's important is that your body gets used to the action of running.
    • Run uphill. It’s a great way to strengthen your cardio-vascular fitness. And it’s easy on the joints because the ground rises up to meet you.
    • Alternate walking and running. If you are unfit but would like to take up running, start with very short runs. Maybe run just for 30 seconds, and then walk for 5 minutes or so. Repeat the pattern. As you get more confident, run for a little longer until you are able to run at a stretch without walking.
Unfit? Use easy everyday exercises
No matter how unfit you are, you can improve your fitness. A participant of the Goodlife ZEN Fitness Challenge 2011 wrote:

"I’m in horrible shape – I have actually gotten winded walking around my office. How to get your body back into shape if you are really unfit."

Whatever condition you are in, you can improve your fitness. If you are way out of shape, you need to take your journey of fitness very slowly. At the same time, it’s important to go to your edge regularly - wherever that may be. The edge of your fitness shows up when you get out of breath and you can feel your heart beating strongly.

There are some simple exercises you can do in order to start on your journey of fitness:
  • Set a chair back about a foot from a table or desk. Now lean on the top and stand up. Repeat this until you are out of breath.

  • Use one-gallon or half-gallon bottles with a handle (2 to 5 litres) as improvised weights. Sit on a chair with a weight in each hand, arms hanging down. Lift the weights chest-high and touch them together. Then bring them apart and return your arms to a hanging position. Repeat.

  • If you are very overweight or have joint problems, try swimming or aquarobics. This will improve your cardio-vascular fitness without stressing your joints.

  • Start walking. Even a short 5-minute walk will get your heart-rate up and speed up your metabolism.
Exercise with others
The best way to establish a long-term habit of exercise is to join others. It’s fun, and it makes you more accountable. Find others who practice the exercise you enjoy. Join a yoga class, train in martial arts, try Yumba, walk or run with friends - there are many ways to exercise with others.

You can also join the Great Fitness Challenge on Goodlife ZEN (it’s free). We’ve set up a forum for the Challenge and participants can check in each day and report how they’re doing. It’s inspiring to read how other people are going. Some of the participants (like Leo Babauta) are very experienced and offer great tips for exercising. It’s great to have a community with which to connect.

Make today the start of your journey to fitness.

Written on 1/26/2011 by Mary Jaksch. Enjoy more posts by Mary at Goodlife ZEN, and rev up your body in the Great Fitness Challenge. Or, team up with Mary Jaksch and Leo Babauta in the A-List Blogger Club, the acclaimed training program for bloggers.Photo Credit: Ed Yourdon

Sunday, March 20, 2011

Fast Food Fast

I know I should do this....

but.....

from the DLM Blog:

How To Kill Your Addictions to Junk Food and Soda Pop

Posted: 10 Mar 2011 05:22 PM PST


How can you kick junk food to the curb? Many of us have tried and failed, and tried and failed, and tried and ended up binging on Big Macs blended with ice cream, etc...

What we usually do is say, "After this bucket of KFC Chicken, I'm not eating this crap anymore!" Then we purge our house of all things sugary, we eat salads and whole wheat for about 3 days and then cave in the first time we drive past a Taco Bell. Where is the will power, the drive, the ambition you had a couple days ago?

That's because we try to stop eating junk food without thinking about it - without planning our escape. What we should do is worry about changing our habits. As Leo Babauta mentioned over at Zen Habits, forging new habits takes time and energy. If we want to kick our junk food habits we'll have to give both. That's why we're going to:
  1. only change one habit at a time
  2. give each change at least 2 weeks to become ingrained
After all, we've spent years building up these habits, we can't expect to take them down overnight. We'll do it smart, slow and consistent and we'll kick junk food to the curb.

I'm going to separate the tasks into kicking crap snacks, kicking fast food and kicking pop (soda to you philistines). Pick whichever will be easiest for you and do that first. A taste of success is incredibly motivating. Then do the one that will be hardest second while you're on an upswing.

Kick the Pop Habit

This one's probably the simplest. Not the easiest, but the simplest. You just keep downgrading every 2-4 weeks. Essentially switching terrible habits for bad and then switching bad for good.
  • Regular -to- Diet: First switch from regular to diet pop and leave it at that for at least 2 weeks. I know that some people say diet is just as bad as regular but we don't want to be fighting our caffeine addiction at the same time we're fighting our sugar addiction. Remember we want to change habits in stages to have the highest chance of success.

  • Diet -to- Caffeine Free Diet: If you do have a caffeine addiction this is where you'll find out. You're going to have about 3 days of feeling like a hangover mouth tastes while your body breaks the physical addiction. But stay on it for the full 2 weeks, we don't want to change too much too fast.

  • Caffeine Free Diet -to- Flavored Water/Water: Now we're moving into healthy territory. If you can't stand drinking water I'm not going to lecture you. Just drink the flavored water with 0 calories they have now, it's just as good(if you don't mind paying for it). If you want you can use that as a jumping off point to regular water but either way you should be loosing weight and feeling better than when you were drinking pop.
Kick Fast Food

How do we beat crack for the single male? Yes, that's how hooked people are on this. How about this:
  • Start by saving all your fast food receipts for one week
  • Now, place a jar by your bed
  • Each night, empty your pants, wallet, or purse of all the fast food receipts.
At the end of one week, you can add them all up and get a pretty good idea of how much you're spending on this crap. Round that up to the nearest $10 and cut it in half. That's how much you'll spend a week from now on.

Take that money and put it in a ziplock bag that you keep in your car. All your fast food will be paid for out of this fund, and when it dries up, that's it until next week. This will force you to ration and make choices.

Let it sink in for 2 weeks and don't forget to plan this out. Something has to replace all that fast food you're suddenly not eating. I suggest:
  • Keep something in your car to eat on the way home from work, like an apple or some nuts - something filling and always ready.
  • Have some frozen meals ready at home so you never wonder what you're going to eat tonight. If you can't make them yourself on the weekend, try those frozen skillets - something balanced and quick.
Then, when this new habit is a part of you, cut that dollar amount again, and again, and again until you're happy with how much (how little) fast food you're eating. I think under $10 a week is OK for most people.

Kick Crap Snacks


The first step to kicking crappy snack foods is doing a food inventory. What do you have in your kitchen? Cookies, chips, candy? And what are you eating them for? Which are your comfort food? Stress foods?

Then we're going to make a chart of all these snacks and for each one list a replacement snack. For example instead of potato chips you could eat tortilla chips with salsa. Now you can switch a crappy snack for it's healthier replacement. But no more than one every two weeks (pacing). Make yourself eat the new food daily so it becomes a part of your lifestyle and remember to snack before you get hungry.

It's a pretty straight forward process but here's a few tips to make it go smoother:
  • If you have a craving for a crap snack that you absolutely have to give in to, buy an individual portion or eat just enough to satisfy your craving and throw out the rest. Keeping it around is crap-snack sabotage.
  • If you have a sweet tooth, proportion something into bites and eat them after a healthy snack. For example cut a snickers bar into 8ths and keep each individually wrapped in the freezer, then eat one after you've filled up on popcorn. That gives you that sweet taste without having to fill up that sweet crap.
The three keys to kicking junk food are planning, pacing and sticking to it. Remember to take as long as you need to get these new habits ingrained, 2 weeks is a minimum. Better junk food free in 1 year than relapsing in 6 months.

-Garrett

Written on 5/20/2008 by Garrett Whelan who writes about cooking for men or anyone trying to kick the fast food habit at FatBastardEats.com. Republished 3/10/2011.

Thursday, October 14, 2010

Healthy?

In my email archives from 11 months ago I found this from the DLM Blog:

Are You Treating Your Computer Better Than You Treat Yourself?

Posted: 11 Nov 2009 07:34 AM PST


Most of us work and play at our computers. We might abuse them from time to time, but we try to take good care of them. We install virus-protection software, we carry our laptops in a special case, we reboot the computer when it’s getting slow, and so on. If something goes wrong – an odd error message, or the blue screen of death – we take action to fix it.

Do you take such good care of yourself? Or do you end up working yourself into the ground, ignoring the first symptoms of problems? Here are some dos and don’ts which are probably part of your computer’s regime: how about making them part of yours too?

Don’t ... Run Lots of Programs At Once
You know what happens if you try to run a game, a bunch of chat applications, a web browser and your graphics-editing software at once: your computer grinds to a halt.

The same can happen to you. There’s been a backlash against multi-tasking recently: experts have shown that our IQ drops when we’re distracted by doing lots of things at once, and I’m sure that all of us have experienced that feeling of jumping between too many things and leaving all of them half-done or badly done.

In some cases, you need to literally close some programs on your computer. Having your email and Twitter open while working on a report isn’t generally helpful. In the offline world, stopping multi-tasking might mean that you don’t take phone calls while cooking dinner: either the conversation or the meal will suffer!

Like a computer, you switch quickly from one task to another

Do ... Prevent Viruses Ever Taking Hold

It’s a safe bet that your computer’s running anti-virus software. (If it isn’t, you can get free software from AVG.) This prevents viruses from ever getting into your computer.

Do you take similar preventive measures about your own health? A nasty cold can knock you out of action just as effectively as a nasty virus can render your computer inoperable. Ways to prevent yourself from getting sick include:
  • Getting enough sleep

  • Eating healthily: plenty of fruit and vegetables

  • Taking regular exercise

  • Possibly taking supplements such as vitamins (ask your doctor about this)

  • Avoiding excessive amounts of stress, which leave you susceptible to illness

Don’t Wait Until The Battery’s Dead to Recharge
If you’ve got a laptop, you’ll know that it’s never a good idea to wait until that “low battery” warning appears before you recharge. In a worst-case scenario, you might actually lose what you’re working on. You’ll almost certainly be inconvenienced if your power fails when you’re in the middle of something.

We often push ourselves too hard, and ignore our own “low battery” signals. Take a break before you run out of energy. Go to bed before your head is drooping at your desk. Give yourself a quiet weekend before you have a nervous breakdown...

Do ... Implement Efficiency Tips

There are tons of hacks to speed up your computer and to make it run more efficiently.

There are also lots of tips which will help you work more efficiently. You can find plenty here on Dumb Little Man. Whatever area you want to improve in your life – whether it’s waking up energised each morning or simplifying and eliminating waste – you can find a guide to help you to do it.

Of course, you can read all the tips in the world, but it’s doing them which counts. You wouldn’t expect your computer to improve just because you read a copy of PC Magazine, would you? So take the same approach with yourself, and put the advice you read into action.

Don’t ... Try to Fix It All Yourself

Finally, while tips are all well and good, you wouldn’t rely on them if your computer had a serious problem. If the hard drive failed or the computer wouldn’t boot reliably, or there was a worrying metal clunking grinding sound every time you put a DVD in the drive ... you’d get an expert to look at it.

With our own lives, though, we often struggle on without seeking any help. Perhaps we think we should do it all alone, or we’re not sure who to approach, or we’re worried we might be making a fuss about nothing.

The reality is, there is nothing wrong or weak about seeking help when you need it. If you’ve got unexplained symptoms, see your doctor. If you’re suffering a lot of stress, unhappiness or anxiety, consider counseling or therapy. If you’re struggling to make changes in your life, hire a life coach. There are plenty of experts in all aspects of your body and mind who can help you when things go wrong: don’t be afraid to consult them.

Is your computer getting a better deal than you are? How can you change things around to make sure that you’re taking good care of yourself?

Written on 11/11/2009 by Ali Hale. Ali is a professional writer and blogger, and a part-time postgraduate student of creative writing. If you need a hand with any sort of written project, drop her a line (ali@aliventures.com) or check out her website at Aliventures.Photo Credit: Perfecto Insecto

Monday, September 20, 2010

How to get rid of your Spud Butt

from the DLM Blog:

How to Get Fit When You're a Couch Potato

Posted: 11 Sep 2010 08:43 AM PDT

couch potato
If you know you're not very fit – and some days you only walk from home to your car to your desk and back – then exercise advice can feel overwhelming.

After all, most of the books and blogs and podcasts about exercise are produced by keep-fit types. Thin, muscular, glowing with good health...

...and kinda annoying.

I know they don't mean to be. They're just sharing what they know and love. But the problem is, if you're a coach potato, it's easy to feel judged. And, it's easy to give up before you've even begun. You don't want to spend hours every week in the gym. You don't want a body like a magazine cover model.

You just want to feel comfortable in your own skin. You want to be able to run for the bus, or walk up stairs without getting breathless. You want to be a bit healthier, and a bit more energetic.

The truth is, you don't need to be a health nut and go all-out in exercising fanatically. It doesn't take much to go from couch potato to reasonable fitness. Here's how:

Start Really Small
The worst thing you can do when starting out is to get over ambitious. You're either going to injure yourself, or get exhausted and give up.

Even a tiny amount of exercise is vastly better than none. You might not be able to jog for half an hour – but perhaps you can run on the spot for five minutes. The thought of going to the gym might be enough to put you off "exercise" – but you could face taking the stairs instead of the elevator.

And yes, these little steps might not get you up to recommended exercise levels (around 30 minutes of moderate exercise, five times a week). But they're a start – and that's what matters.

Try Walking: Easy, Free, Painless
One of the best forms of exercise is incredibly simple: walking.

It's free. It's easy – you don't need any special kit or equipment, just comfortable clothes and shoes. If you have joint problems, you'll need to be careful and perhaps get medical advice – but for most of us, walking is painless.

Can you fit more walking into this week? How about setting a goal to walk for just fifteen minutes each day?

Make Your Daily Routine Work for You
You probably don't have a very active job. Most of us sit at a desk all day at work, and sit on a couch or at a computer when we get home in the evenings. And we tend to drive everywhere, too.

If you're struggling to find the time to exercise, see what activity you can fit into your day. You might be able to cycle to work, or walk part of the distance. Perhaps you can get out of the office for a walk at lunch time, instead of staying at your desk.

Most of us don't want to spend hours each day in the gym. But exercise doesn't have to take up a huge chunk of time. By fitting activity into your day, it becomes almost automatic – rather than something which takes a ton of will-power.

Don't Treat Exercise as a Chore
Some exercise advice focuses on constantly being better, leaner, meaner, relentlessly self-disciplined and pushing yourself harder and harder. And that can be a real turn-off, especially when you're just starting out.

Exercise isn't a job or a chore. It's perfectly OK to enjoy it! If you don't like a particular form of exercise, don't do it; I hate jogging, for instance. Find something which you like, and look for ways to make it even more enjoyable ... like buying headphones so you can listen to your own music in the gym, or playing a game with a friend instead of working out alone.

It's Never Too Late
Even if you've been unfit for years or decades, even if you've already got health problems due to your lack of fitness, it is never too late to change things. Of course, consult your doctor if you know that exercise could be problematic for you – but don't assume that there's nothing you can do.

Don't be put off by exercise nuts. It's perfectly possible to be fit, healthy and happy without spending hours working out. Take small steps. Get started today and, you never know, you might just find you enjoy it.

Written on 9/11/2010 by Ali Hale. Ali writes a blog, Aliventures, about leading a productive and purposeful life (get the RSS feed here). As well as blogging, she writes fiction, and is studying for an MA in Creative Writing.Photo Credit: DaGoaty

Wednesday, August 11, 2010

Caffeine Free?

I remember when I had my first drink of coffee as an adult. I was 21 years old, working an overnight shift at a radio station and I was beat.

The guy working on another station in the building would drink a pot of coffee every night by himself, while I was a Pepsi guy.

That first cup, led to another the next time I needed a boost, and I've had caffeine in my blood stream ever since!

These days, Diet Mt. Dew is my usual source, and I have around 24 cans left, but I think I'll start this plan I found on the DLM Blog recently:

How to Give Up Coffee and Caffeine Altogether

Posted: 04 Aug 2010 08:03 PM PDT


A few of the original readers of DLM may remember my article about quitting smoking. Well, after hearing that my father-in-law gave up coffee and caffeine 8 months ago and how it's impacted him, I decided to do the same.

Exactly 60 days ago I began the quest and for the last 30 days I have been caffeine-free. To put this into context a little, you should know that I drank at least a full pot (12 cups) of coffee per day. I never drank soda; for me it was coffee and I have been slurping it down for over 15 years. Oh yeah, the bean hooked me...bad.

Many may think that this addiction was a side effect from my abnormal but productive sleep schedule. I thought the same, however I was proven wrong. If anything, I am WAY more productive without the highs and lows that caffeine brings.

So here is how I did it, step-by-step.

HOW TO QUIT CAFFEINE
Before you really make the choice to quit an addiction, you must first understand the reasoning. If you are simply doing it because DLM said it works, you are going to fail.

In humans, caffeine is a central nervous system (CNS) stimulant, having the effect of temporarily warding off drowsiness and restoring alertness. Beverages containing caffeine, such as coffee, tea, soft drinks and energy drinks enjoy great popularity; caffeine is the world's most widely consumed psychoactive substance, but unlike most other psychoactive substances, it is legal and unregulated in nearly all jurisdictions. In North America, 90% of adults consume caffeine daily. - Wikipedia

So we already get a glimpse into the fact that caffeine messes with you. Are there any naysayers? My personal choice to quit was because I hated the constant need for a pick-me-up. I wasn't twitching each time I passed a Starbucks or anything crazy like that, however, I honestly felt a major energy drain as the hours passed by each day. Grabbing some coffee was always the quick fix. In my opinion, any time you need to consume something as a quick fix, you have a problem.

So, let's wean ourselves off. These steps will get you off coffee, Mountain Dew, or any caffeine-laden drink that you are hooked on.
  • Reasons: What are the reasons? I explained mine but really what are the reasons you want to quit? Are your teeth brown as bark, do you have coffee breath? Your reasons are personal so don't rely on me to tell you what to do and why.

  • The count: As a baseline, you have to identify how much caffeine you are drinking today. Is it 9 Mountain Dews, a pot of coffee, or 16 Cokes? This baseline count will be your indicator of improvement.

  • The Wean: If you are drinking 5 cups of coffee per day, start by replacing 1 cup with a caffeinated tea. Yes, you read that right. I am all for slow transitions and the taste alone is enough of a change in the beginning. I did this for 3 days and then each day after, I replaced another cup of coffee for a cup of caffeinated tea. It took a while, but soon I was drinking all tea.

    There are 90 different teas on the market so experiment a little and find something you really like. The key is to find a brand or flavor that comes in decaffeinated and caffeinated varieties. This process will be SO much easier if you actually like the taste of the replacement. You should also be aware of the varying health benefits of tea as you choose a replacement beverage.

  • The De-Caffeinization: Yes, I made up that word but this is where we really start making some chemical changes. Using the process I mentioned above, start replacing the caffeinated tea with decaf tea. This is why I told you to pick a brand with both varieties. The taste will remain the same, but the caffeine is obviously going to decrease.

  • DON'T Change your sleep: During this entire process, it is critical that you don't make changes to your sleep schedule. If you currently take power naps at 1:00, keep doing it. You don't want to replace caffeine with sleep, you want to get rid of the need for a supplement altogether.
As mentioned, this approach can be used with any caffeine drink you are hooked on and it doesn't have to be replaced with tea. Drink water, flavored water, or anything with a 0% caffeine content.

So that is how I did it. Now I will mention the effects:
  • I am never groggy. I have the same energy at 1:00PM as I do at 6AM or 4PM. This is THE largest benefit by far.

  • I don't have coffee breath and I can actually still taste my toothpaste at 11AM when I brushed at 6.

  • Stress and anxiety have plummeted although I took on more assignments at work. I am simply not as edgy.

  • I am asleep within 5 minutes each night

  • My blood pressure is perfect now. It had previously been a little high.

  • I don't seem to get as many headaches. In the past, I would get 2-3 headaches per week and take some Advil. Now, it's down to 2 times per month.
So that's my story. I am caffeine-free and yes it was difficult. I think the toughest thing was making the tea and finding a flavor that I liked. However, once I got over those hurdles it was simple and I am glad that I did it. The key is planning.

- Jay

Originally written in 2007 by me, Jay White, the founder of Dumb Little Man and an all around average guy. Republished in 2010 because I'm craving caffeine!!Photo Credit: emdot

Friday, June 25, 2010

Friday Fast Facts

Besides it being only 6 months until Christmas...

15 Things about the Tongue
Via: Medical Insurance

Friday, May 21, 2010

Gettin' Healthy?

from the DLM blog:

7 Harsh Truths that Will Improve Your Health

Posted: 10 May 2010 08:23 AM PDT


Raise your hand if you desire to live a healthier and happier life. Fantastic! Now hands down.

I'm glad you recognize how integral good health is in designing a fulfilling, successful, and euphoric life. You realize that money isn't enough. You see the bigger picture - that a life of true "wealth" requires genuine happiness, peace-of-mind, dream-fulfillment, and more. Kudos to you!

But how do you construct such a life? Well, there aren't any "perfect" templates to conform to (thank goodness!). Amazing health is achieved through personal discovery and adaptation. It's unique to you. Be bold and creative.

However, like in life, there are harsh truths about health that you must understand if you are to improve your health (and life) experiences. Look for the Eureka! lessons - they'll help you!
  1. Nobody is responsible for your health but you
    The quality of your health is not a responsibility you can delegate. Nor can you legitimately blame others for your unhealthy plights. Healthy lifestyle choices matter. And they're made by you alone.

    Be mindful! Your health responsibilities aren't just regulated to food choices. You're equally responsible for keeping active, staying well-rested, reducing stress, having fun (very healthy!), and everything else that influences your overall health and wellness.

    The Eureka! Lesson:
    Yes, you're fully responsible for your health. But that means you're fully empowered too! Thus, your health responsibilities aren't burdens. They're gifts of opportunity and self-expression.

  2. Health (like life) is unfair
    Unfortunately, all things health are not created equal. Some have better genetics than others. Some have received more meaningful health education than others. Some have better socio-economic conditions than others. Some are flat out luckier. And all of these things are excuses.

    The Eureka! Lesson:
    Fairness isn't the point. Opportunity is. America sines as "the land of opportunity", not the land of handouts. The same applies to your health. You have a chance for greatness. Just how great is up to you.

  3. Your health won't be perfect, ever
    Is health perfection really the goal, or is health greatness? I vote greatness! After all, perfection doesn't guarantee greatness, and greatness isn't perfect.

    Perfection is quicksand. It snares you in a devilish trap of illusion and frustration. It's too heavily nuanced with details, rules, false promises, and other venomous constraints. As a result, your enthusiasm and momentum for a healthy lifestyle will suffer, ween, and possibly die. How tragic.

    The Eureka! Lesson:
    Don't strive for perfection - strive for greatness! Greatness is a healthy attitude that inspires you to focus on the big picture, live unconventionally, and learn from missteps. It's about BIG thinking and BOLD living.

  4. You cannot out exercise poor nutrition
    "It's 'okay' for me to eat this gluttonous cake wedge because I'm going to the gym later."

    How silly.

    You cannot out exercise poor nutrition. First, losing fat, gaining muscle, and just getting healthier isn't only about "calories in, calories out". That's far too simplistic. Your nutrition choices affect your metabolism, sleep patterns, mental acuity, stamina, and happiness (just to name a few).

    Second, such misguided beliefs ingrain the wrong health behaviors. Unhealthy indulgences aren't "rewards", they're unhealthy indulgences. Believing otherwise traps you in a vicious loop of stagnant health (at best) or a downward spiral of decaying health (at worst).

    The Eureka! Lesson:
    Certainly "reward" yourself for staying active. That's important! Just don't do it with crap food. Use pleasurable experiences, reasonable purchases, more quality family time, etc. instead.

  5. Pain is not gain
    "No pain, no gain" - or so the saying goes. I disagree.

    Pain is painful. Humans have a simple response to anything painful - we stop! So, isn't the whole "no pain, no gain" argument backwards? Pain incites de-motivation, resentment, rejection, even fear. Which of those promotes improved health and happiness? Try none.

    The Eureka! Lesson:
    Here's my version - less pain, more gain. Embrace your true health passions - those healthy pursuits that magnify joy and create meaning. That's the secret for maintaining awesome health! Skip the pain, it's for dummies.

  6. Unhealthy ignorance is not healthy bliss
    Pretending our society's unhealthy plights don't exist exacerbates the problems. Ignorance is not bliss. It's an intellectual and human-decency crisis.

    67% of US adults are overweight or obese. The US ranks 1st in health care costs (as % of GDP), but 49th in life expectancy. US health care costs are estimated to be $13,100 in 2018 for every man, woman, and child.

    We cannot wish-away these facts. And the trends are getting worse.

    The Eureka! Lesson:
    Hope remains! We made this calamity, so we can unmake it. Knowing is half the battle. So, let’s learn these inconvenient truths and use them as calls-to-action for better health and happiness.

  7. There are no health bailouts
    The US financial sector was recently rescued from their appalling behaviors by a shiny $700 billion government bailout. But appalling health behaviors cannot be similarly rescued. Why? Because poor health behaviors create health debts that cannot be neutralized by a pen stroke.

    What are these health debts? The things that matter - quality of life, longevity of life, emotional health, disease prevention, psychological health, physical health, overall wellness, and more. These debts corrode your life as it's happening. And no bailout later in life can reverse time.

    The Eureka! Lesson:
    Your health is not "too big to fail". So don't wait! If your health needs bailing out, then bail it out NOW before things get worse. The rest of your life's health and happiness depends on it.
Bonus!
"Do not take life too seriously. You will not get out of it alive." - Elbert Hubbard

Context matters. Yes, these harsh truths are, well, harsh. Hence, I hope you regard them as calls-to-action to improve the awesomeness of your life. Your health is that powerful.

But don't go mental. Life is too precious and delicate to take too seriously. Enjoy your health and your life. Be creative. Be bold. Be unconventional. And (perhaps above all else) be a kid! If you unleash your inner-child you'll discover that a happy, healthy, and spectacular life is rather easy.

I don't contest that these seven truths represent an exhaustive list. But I have learned them from my own health adventures, many the hard way. I share them in the hopes that they help you with your health adventures!

Yes, you may disagree with a few. I hope you do and that you share your comments because health is too important and personal to be passively accepted and rendered mundane.

Written on 5/10/2010 by Matt Gartland. Matt is a healthy lifestyle geek extraordinaire. He writes at Healthy Lifestyle Design (HLD), where he unleashes his passion for remarkable and unconventional living propelled by amazing health. Follow Matt on Twitter and join the HLD Tribe on Facebook.Photo Credit: nertzy

Monday, March 29, 2010

Healthy Fast Food?


This is a perception survey.......

Top 20 Healthiest Fast-Food Eateries

1. Subway
2. McDonald's

3. KFC
4. Domino's/Burger King
5. Quiznos
6. Wendy's
7. Red Lobster
8. IHOP
9. Outback
10. Hardee's
11. Papa John's/Olive Garden
12. TGI Friday's/Ruby Tuesday's
13. Applebee's
14. Arby's
15. Godfather's/Taco Bell
16. Chili's
17. Little Caesar's
18. Roundtable
19. Chuck E. Cheese
20. Hooters
Source: Brand Keys