Drop Dead Healthy- a book review and personal anecdote

Trail Start

 

A. J Jacobs’ books are a great blend of useful information and humorous anecdotes. When I saw “Drop Dead Healthy: One Man’s Humble Quest for Bodily Perfection” at the bookstore, I knew it would be a good read. I was not dissapointed.

This book tracks the authors experiments for two years as he works towards improving total body health by implenting results from the latest research findings. Jacobs drags his family into the experiment as well and severalchapters have funny stories of his three young sons’s reactions to his ultimate health quest. In the end, Jacobs lost 16 pounds, cuts his body fat in halfand completed his first triathlon.

There are useful tips in most chapters, some I already knew and others that weren’t a concern for me. I don’t have sleep problems or lower back problmes so will not need to incorporate any of the advice from those chapters into my regimen.

Here are only some of the many healthy advice gems that appealed to me:

1) Half an hour before a meal, drink a glass of water or eat an apple or a small handful of walnuts to enable you to eat less at mealtime;
2) count your chews and aim for at least 15 chews per bite;
3) practice slow fitness- slowly lifting weights to failure for 20 minutes a week;
4) watch TV while standing up to burn more calories;
5) chew sugar free gum with xylitol after every meal- it helps get rid of plaque build up;
6) practice high intensity interval training (HITT)- cardio at 100% for 30 seconds, rest for 1 minute and do this 8 times;
7) drink ice cold water. (This surprised me because I’d been reading for a while that room temperature water was better for you, but ice cold water burns calories because you expend energy to consume it-it’s actually negative calories).

I decided to put some of Jacobs advice to practice. The book referenced a Nippon Medical School study showing that a two hour walk in nature increased your natural killer cells by 50%; thus, greatly boosting your immune function. I decided to boost my natural killer cells by joining a co-worker and her hiking club on a hike on the Appalachian Trail two Sunday’s ago.

I met up with the group- probably about 50 folks and noticed that I appeared to be the youngest person on the bus. Most members of the hiking group were between 50 and 80 years old. They told me about the 92 year old member who couldn’t make the hike this week. I thought, “well, this is going to be pleasant stroll through the woods”. Was I in for a surprise.

After the trip to the trailhead and before we all got off of the bus, the group leader gave out business cards with the hiking group information and asked everyone on the bus to go and cold sell the younger hiking group also meeting at that trailhead. The other hiking club had members in its 30′s and 40′s and our leader wanted to take advantage of the opportunity to recruit younger blood. He told us “tell them we have a bus!” (Apparently this would be a big sell as the other group carpooled to the trail site). As soon as we got off the bus, I noticed some of the elderly extroverts making a beeline for the younger hiking club with cards in hand- ready to pitch.

On the way to the trail, I learned that three of their members had died hiking in the last seven years. You would think this would be due to advanced age; then we started hiking and I got it. This trail had lots of elevation gain and loss with much of the steep hills in the first hour of the hike. It was not a slacker workout by any means. If this club did these types of hikes every weekend, I imagine all of these folks are in fantastic shape. I can’t even imagine the workout the through hikers on the Appalachian Trail get with their fully-loaded packs.

I hiked in the moderate group and followed the lead person who kept a fast clip. I normally like the quicker pace as I feel you get a better workout, but for some reason I kept on hitting my left foot into every rock or root that crossed our path. It was more prevalent this was happening on the downhills where I couldn’t control my descent pace as much.

Sure enough, before we got to the place where we were breaking for lunch, I hit something and took a nasty tumble downhill several feet. I took the skin off of my knee and my hand. I washed the blood off in a nearby creek and someone handed me some Purell. I could tell this was a shrug worthy injury to the group- you know, compared with three deaths and all (and stories I heard of broken bones). When I got home, I noticed my right thigh was completely black and blue and so was the inside of my right ankle. My pride was hurt the most though. I could see the benefit many of the hiking club members had fromcarrying their poles-especially on downhills.

Soon after our quick break for lunch I realized my bloody knee and hand wasn’t the real problem. The real problem was my repeatedly stubbed left toe. The toenail bothered me the rest of the hike. The increased toe pain almost interferred with my appreciation for the beautiful view that awaited us when we arrived at Sky Meadows,lush meadows overlooking picturesque Paris, VA in the valley below.

I hobbled over to the bus after a very painful descent down the steep hill to get there. The whole group waited for the slower hikers to arrive and brought out the coolers of beer and several baked good treats that looked delicious. It would have been fun if I didn’t have a gluten allergy. I couldn’t eat any of the treats or drink the beer and my toe was killing me. I was a real party pooper and braved schmoozing for about an hour before hobbling onto the bus–not long after a nice gentleman in his 70′s asked me to join him the next time he hikes the entire Appalachian trail again (He might have had a few too many Stella Artois before his trip proposoal).

My toenail wound up turning black (just in time for summer- yeah!) and I have only been able to wear open-toed shoes since the hike—thus impairing my ability to do any exercise. I think the pain and the injury negated any benefit I might have had for being in nature for two hours. Ahhh, best laid plans……..

I think I will stick to nice flat elevation walks along the Potomac River for a while (one my toe finally heals)……Maybe I should just stick to drinking really cold ice water and counting my chews for a while…….

 

Hikers on the AT

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On the Trail of Edgar Allan Poe

Courtyard of the Poe Museum, Richmond, VA

“Once upon a midnight dreary,
while I pondered weak and weary,
over many a quaint and curious volume of forgotten lore……”

Thus begins one of the most well known American poems- “The Raven” by Edgar Allan Poe.

In advance of the movie coming out next weekend “The Raven” with John Cusack as Edgar Allan Poe, I decided to learn more about one of my favorite American authors and see if I could figure out what motivated his writings.

What I found was a tale of a man who had a difficult life, embraced individuality and whose works reflected the numerous loves and losses that permeated his life.

Edgar Allan Poe moved frequently and had lived all up and down the East Coast (and even in Great Britain) before his mysterious death at age 40. Thirteen of his 40 years were spent in Richmond, Virginia.

I set off on a two hour trip south to Richmond and to visit the Poe Museum, which boasts the most Poe memorabilia and artifacts.

The Poe museum is in “The Old Stone House” with a plaque stating it is the oldest standing house in Richmond. It is beleived that Poe was part of a military escort that lead Lafayette to the house; although Poe probably did not enter it. The front of the stone house also advertised that they would be holding an “unhappy hour” to celebrate its 90 years in existence this coming week.

Off to what I learned—

Poe was born in Boston, the middle child to two actors who performed up and down the East Coast. His father abandoned the family when Poe was very young (and he died shortly therafter). His mother brought her three children to Richmond with her to perform a play. Although his mothers profession was not considered reputable- she was one of the more famous actresses of her day and her peformances were frequently reviewed in local papers. Eliza Poe fell ill with Turbuclosis and died in Richmond at the age of 24- when Poe was almost 3 years old. Her three children were taken in by different families-Edgar became a foster child of the Allan’s, for whom his middle name is taken.

As a child, Poe was both admired for his intellect and athletic ability (he had his school record for the broad jump and was considered a great boxer) but he was also looked down upon for being the orphaned son of actors (they were called “players” and it was not considered reputable to be a player or the child of a player). It was noted that although he did not remember his mom, he later wrote that he was proud of her and what she had accomplished in her short life.

Poes’ foster family, The Allan’s, were very wealthy and sent Poe to the best schools. Although Poe loved his foster mother very much he did not get along with his foster father, John Allan. His foster father thought Poe was “ungrateful” for all that he had given him and would remind Poe of his lowly station in life. Poe would later have a falling out with his foster father after Poe was expelled from the United States Military Academy at West Point for failure to attend formations and classes. Shortly after leaving West Point, his beloved foster mother died and Poe would be cut off from the family for good.

Poe earned a difficult living as a writer, editor and critic. He was one of the first American writers to earn a living solely off of his writings and as a result was frequently destitute. In addition to the gothic horror stories that he is probably most known for today, he wrote detective stories, science fiction and science theory essays and poetry. Poe considered his best work to be a scientific essay called “Eureka”.

He took various jobs up and down the midatlantic and moved frequently. His writings were looked down upon by the writers in the North but Poe was not concerned with trying to gain any admiration from them. Poe was a critic of many of the established northern writers and went so far as to call Longfellow a “plagiarist” and accuse other established writers of “quackery”. Poe did not make many friends in the writing circles up North but he cared more about keeping his individual voice than winning over his literary peers.

Poe was engaged a few times- but only married once- to his cousin Virginia who was 13 when he was 26. They never had any children. She also died young, at age 25 of tuberculosis. It is said that his wife’s illness led Poe to drinking and despair. Poe’s older brother died of illness also at a young age, leaving only Poe and his devoted younger sister Rosalie. In later years, after Poe had reached some measure of fame, Poe would supply his sister with autographed pictures that she would sell to make a little extra money.

At 40 years old, Poe was asked to come from Richmond to Philadelphia to do some editting. Five days after leaving Richmond, Poe was found incoherent in Baltimore- wearing clothing that was not his own. Some say he was found in a tavern and other reports say he was found on a street. No one knows where he was in those 5 days since leaving Richmond. His Baltimore relatives refused to help him and he was brought to a hospital where he yelled “Reynolds!” several times at the doctor before becoming comatose and then dying 4 days later. There is much speculation as to what he died from including alcoholism and rabies. At the time of his death, all of his worldly possessions were contained in a small trunk- it contained clothes, a mirror and some manuscripts.

One of the things claimed for years was that Poe was a drug user, like many writers of his day, and might have died of a drug overdose. This was discounted as his friends came forward to say he was not a drug user. A Poe critic was found to have circulated many of the rumors after Poe’s death. He did not have a toleration for
alcohol and would get drunk off of a single glass of wine and then be bedridden for days afterwards. This did not seem to discourage him from several bouts of drinking later in his life.

On day two of my Edgar Allan Poe journey, I went to Baltimore. It was a rainy and dreary day. As I was looking for parking near Edgar Allen Poe’s gravesite, in a small cemetary by Westminster Hall & Burial Ground in downtown Baltimore, I saw a sign pointing to the Poe House .55 miles away.

I hadn’t planned on going there because the reviews indicated it was in a rough section of town, reminiscent of the show “The Wire”; but I decided to throw caution to the wind since it was so close. Sure enough, as soon as I crossed over Martin Luther King Blvd. I found myself in the projects. I am sure I looked suspicious, as I at first missed the signs to the house Poe had lived in for two years with his wife and mother in law. I was circling the neighborhood slowly a few times and then noticed I was not the only one circling the neighborhood- so were several police cars. I finally found the small brick house- indiscernable from the other run down brick houses in the projects except for a plaque on the door. As I got to the door, I noticed the sign showing the hours and they did not include Sunday hours. Disappointed, I got back in my car and headed back to the cemetary.

Poe’s final resting place, which he shares with his wife, grandfather and mother in law is right by a side gate to the small cemetary. There are some plaques around it describing the history of the site. Once a year, on Edgar Allan Poe’s birthday of January 19th a mysterious person named the “Poe Toaster” shows up at the grave and leaves a bottle of cognac and three roses. There is some debate as to when the tradition started- many reports say it started as long ago as 1949 and there is some debate as to whether it was the same person doing the birthday toast. In any event, the Poe Toaster stopped showing up at the gravesite in 2009. Still, people come from all over the world to pay respects to the final resting place of a great American writer.

Oftentimes destitute, an outcast by many of his writer peers, an orphan, excommunicated by his foster family and haunted by the early deaths of many of his loved ones, you have to marvel at the legacy Edgar Allan Poe carved out for himself in American Literature.

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Navigating Nutritional Advice

I recently finished a book entitled “Deep Nutrition: Why Your Genes Need Nutritional Food” by Catherine Shanahan, M.D, and Luke Shanahan, which lead me to start thinking about the perfect diet.

In the past few years I had greatly diminished eating grains due to a gluten allergy.  I  occassionally ate quinoa pasta or brown rice and that’s it.  This means that most of my diet consists of: fruits, vegetables, meat and dairy along with chocolate.

The first seven chapters of this book did not resonate with me at all.  It discussed birth order and how the first born were more likely to have higher nutrients than the other children.  She discussed “beauty” through nutrition and it wasn’t an important discussion for me.  I was mainly interested in learning what diet would give me the most nutritional benefit so I could hopefully get rid of my allergies and ocassional hives and prevent chronic disease (and of course, maintain a good weight).

By chapter seven the authors discused what they considered the 4 pillars of an optimum diet:

1) Organ meats (liver, kidneys, etc)

2) Fermented foods and sprouted foods(Saurkraut, pickles, kimchee, sprouted breads)

3) lots of vegetables

4) meat on the bone

The benefits of vegetables are well known, the other three foods were suprising to me.  Apparently bone marrow has all kinds of vitamins and minerals and organ meats are also chock full of them.  Fermentation is great for the healthy bacteria in your gut and your gut is the gateway to your immune system.

The two main evils listed in the book are vegetable oils and sugar.  The book suggests to stay away from these and even limit sugar that comes from fruit by limiting fruit consumption to one apple sized peice of fruit per day.

While still reading the book, I went searching for more information on-line and stumbled across a blog describing The Primeval Diet.  It discusses foods eaten by our ancestors. There are multiple success stories on the website of those that lost weight, kicked high blood pressure to the curb and even avoided diabetes.

This diet consists of mostly pasture-raised meats, vegetables, some nuts and some fruit most of the time.  Followers of the diet also eat fermented foods and organ meats.  You can have small quantities of high cocoa dark chocolate and also an occassional glass of wine with this diet.  Reading through the sucess stories made the diet sound pretty appealing to me.

Although I buy cage free eggs regularly, I usually don’t eat pasture raised meats unless I go out to a restaurant that serves them.  I will have to see if I can learn to cook pasture-raised meats so that I can incorporate them more regularly into my diet.  I recently had liver for the first time (at a restaurant) and it wasn’t too bad. I think I will stick to trying out restaurant prepared organ meats for the time being.

I have mastered the lunch though. I took some inspiration from the addictive site http://pinterest.com/ and found a picture similar to the rainbow salad pictured above.

I try to eat one of these rainbow salads at least 4 days a week for lunch.

I start with a bowl of spinach and add vegetables in a rainbow assortment on top: olives, tomatoes, carrots, guacamole, cucumbers, hard boiled eggs, etc.  I then add a little olive oil and vinegar for seasoning and also some honey roasted almond slivers to add a little crunch.  It has fast become my favorite salad.

Now if I could just cut out the Starbucks……..

 

Here is a link to the primeval diet website if you are interested in checking it out:

http://www.marksdailyapple.com/#axzz1q4f70W00

 

 

 

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Kaizen for Health and Fitness

Kaizen is the Japanese word for improvement.  It started in the manufacturing industry after the end of the Second World War. All employees were encouraged to make suggestions that would improve efficiency and safety where they worked.  Most of the suggestions are small; however, over time the continuous small improvements snowballed and vastly improved efficiencies and also profitability for the companies that adopted them.

In the New Year, most of us make broad and sweeping resolutions-to “Eat healthier”, “get a 6 pack”, “lose 20 pounds”, “run a marathon this year”, “meditate more” etc. These are all worthwhile pursuits, but much more obtainable if broken down into definable micro-goals and small every day improvements.

Here are some examples of small changes you can incorporate easily into your life to make 2012 a healthier year:

- switch your main beverage to water with fresh lemon or tea with fresh lemon.  Lemon alkalizes once it’s in your body (for a visual of this in action—think of spraying lemon or lime on guacamole to get it to stay green instead of turning grey).  Many foods, including processed foods turn acidic in your body and it’s not good for your health.  Alkalinizing foods (most fruits and vegetables are in this category) can balance the bodies Ph.  Disease has been known to grow in an acidic body.  Lemon is very alkalinizing and can help you move towards a better Ph (along with eating more fruits and vegetables).

-Some new foods I’m hoping to incorporate into my diet this year are fermented foods like Kombucha, sauerkraut and fermented pickles.  Fermented foods help the bodies digestive enzymes in your gut and improve overall gut health and immunity.

-It’s hard to go from zero meditation to 20 minutes every day.  After a week or so, it will be the first thing to fall off of your schedule after a long day at work.  Instead, why don’t you aim for 20 minutes meditation but allow yourself only 5 minutes if that is what your day calls for.  You’re not cheating- your developing continuity in your practice and allowing yourself shorter practices when you need them.  You can go back to 20 minutes the next day or even over the weekend.  Also, why not substitute Tai’ Chi for meditation?  I have a great beginner’s Tai’ Chi DVD and I sometimes do that instead of meditation.  Tai Chi is considered a moving meditation and I feel like I get the same benefits from both.

-If you want to run a marathon, start by picking a 5k to train for in late February or early March and then a 10k a month or 6 weeks after that.  Your first time running after taking some time off, there is no shame in getting on the treadmill for just 14 minutes.  Do 16 minutes the next day and 18 minutes the day after that.

-If you want to learn more about cutting edge health or medical topics and don’t feel you have the time to read books on the subject; check out the Ted Conferences online:  http://www.ted.com/talks

These talks are between 6 and 18 minutes along and are quite interesting.  They have talks covering subjects such as: 3 Plants that simulate clean air most effectively indoors, brain plasticity,  mushrooms for use in curing cancer, etc.

We can all be hesitant at times to start a goal that seems too difficult to master, or take too long to acheive.  Movement towards acheiving any goal starts with just one step in that direction. Map it out and take one step per day or one step per week until you get where you want to be.

Hope you acheive your goals in 2012…….

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