Running: A Fever

Last episode I interviewed Anasasia Strokova. I particularly wanted to know her opinion on dealing with the plethora of good and bad information available to those of us who want to live a healthy life. She has her opinions and her advice is the same as mine, really. Just do your best to be educated. Here are some of the keys to longer life based on Dan Buettner's book The Blue Zones Solution: 1. Spirituality. 2. Faith. 3. Family. 4. Having a network of people around you who support you. 5. Movement (exercise). 6. Having a passion, a reason to live longer. 7. Stop eating when your stomach is 80% full. Many of these things I have validated from my own experience. But I will definitely look deeper into this book. The theme seems to be that these people who live to be 100 or older are living balanced lives. Stress relief is very important and supported by the seven concepts listed above. Weight (change since Jan 2018): 204 (-70) Workout time: 85 Minutes Total Distance (total since Nov 2017): 4.21 Miles (162.1) S

In this first video interview I chat with Anastasia Strokova of Health Matters Coaching. We talked about what makes for a long life, and the book The Blue Zone Solution. In addition to being a health coach, Anastasia is a nutritionist, which differs from a dietician, which is a degreed medical professional. Nutritionists, who are trained providers of nutritional counseling and advice. Anastasia recommends a plant-based diet supported by her training, and personal experience. But she is adamant that each individual should do the research and become educated before changing his or her diet. There are plenty of ways to get protein from plant-based foods. Also, against popular belief, she recommends against a diet that is low in carbohydrates. I agree that these popular low-carb diets can be too extreme. The body needs carbohydrates. As people who exercise, we're interested in hydration. Anastasia has a great trick for helping the body absorb water by adding citrus, cucumber or watermelon juice to your water. I g

http://runningafever.com Back in episode 45 I talked about trying on some jeans. At that point I had slimmed down to a about a size 38 from 44. I later bought a two pair of size 36 jeans which I hoped would last me a few months. One of them has worn out since I have worn it 4-5 days a week for six months. So I just bought a new pair and the size that fits me now is 34. That is 10 inches lost or 5 pants sizes. I am also at a new low for weight, at 200.1 today. And unlike when I had lost 74 pounds, at the end of the biggest loser contest, I am not starved, nor dehydraded. I believe I have lost those last twelve pounds the right way. This feels like completely new territory, because I think the last time I weighed 200 pounds or less, I wasn't really concerned about my weight. Super-listener Amy is on the walk with me today and we discover the true length of the Lake Fayetteville Trail is 5.25 miles, although there is a 5.28 mile marker near Veteran's Memorial Park. I welcome all of my new listeners in Venezuela.

My knee is giving me some trouble with some pain now and then. I don't want to make these long walks a regular activity until I see the orthopedic surgeon. I have been going to the gym to use a stationary bike for a couple of reasons. One is that it's lower-impact to my knee. The other is that I want to do High Intensity Interval Training (HIIT) which is one of those things, if you do it several times a week, that is a key to the kind of heart health that extends life. Loving life is something I choose to do. It didn't just happen to me, but I am grateful for my many blessings, one of them being the awareness of this abundance in my life. I gave a couple of rock star examples: Jani Lane, Kurt Cobain. I don't think they realized the abundance of blessings in their lives. If one realizes this, things will get better. I really believe this. One reason this is true may be the concept of visualization. The idea is that whever we focus on comes to us. If I think of the things I fear enough, they will appear all aro

http://runningafever.com Diet Department: I am now ten pounds below my target short-term maintenance weight. I'm already lighter than I have been in twenty-five years. My new target weight is 174 pounds. I have gone back to my pre-maintenance diet of 1800 calories per day. I'm only concerned about averaging that and losing 1 or 2 pounds per week. Part of what goes into that count is the supplements that I use on workout days. When I was on the metabolic project (see episode 57) I added a few things, fruit in my oatmeal, grape nuts in my yogurt, and wheat thins with my chili. So I am cutting those out now for this cutting phase. I'm going back to turkey as my ground meat of choice, a taco or two less, or with no chips. Small adjustments now are all that is necessary. Fitness Department: I'm coming off a series of physical therapy sessions. And I need to adjust my workout routine now that I'm on my own. I did go to my very economical gym this week. There are some deficiencies, I might upgrade if my situation im

http://runningafever.com It has been a whole month since I recorded the last episode. I had a bachelor party weekend for a friend. It lasted a couple of days and included a number of activities. It was a very active weekend. We played horseshoes, went hiking at Devil's Den State Park (where the before and after pictures featured here were taken), played disc golf, mini-golf, and went bowling. It was great to finally play on the disc golf course at Lake Fayetteville which I had walked by many times. It was a good experience and made me realize there are many ways to have fun and be active at the same time. Why not do activities like these instead of going out to eat. At least more than I usually have. One downside of that weekend was that I started feeling discomfort in my knee in exactly the same spot that was injured last December, so I'm going to the orthopedic surgeon sometime in the next month. No one has told me not to walk, so I am walking. Also in the last month I have had a full set of physical therap

Last week I went through a tunnel on my walk. I've been thinking of the tunnel as a metaphor for obsession, particularly in fitness. I made fitness my number one priority, but I did not think that meant that I would focus on it to the exclusion of everything else in my life. It's easy to do once you get deep into the fitness routine. It's easy to start thinking about what the next meal is and how it fits into my diet, spend my time looking at bicycles, shoes and workout clothes, and talking about health and fitness all the time. One problem I see with this obsessions comes when reaching a level of success. When I feel great, look great, my medical numbers are in line, my BMI is in the right range, there are fitness models that don't have that physique that I do. If you have that kind of dedication, you will get there. Can I just forget fitness and get back to my regular life? No. If you've been through this as many times as I have, you know that doesn't work. Life is not a tunnel, it's a trail, a road and I c

http://runningafever.com This week I went to a new restaurant that had very innovative dishes. I had a Greek salad which had red bell pepper and green olives instead of tomatoes and black olives, and no red onion. It was topped with chicken which was all dark meat. I also had a new drink which included Jalapeno, Grenadine, LIme, and Honey as some of the flavors. The restaurant is called The Hive, located in the 21C hotel in downtown Bentonville, Arkansas. https://www.thehivebentonville.com/ It's important to innovate because it is too easy to get bored with our diets and fall back into eating delicious fast food and other things that are usually bad for us. My kind of wild fruit smoothie with sour fruits is a bit innovative. See the recipe in the blog post for Episode 82: http://runningafever.com/2018/09/28/raf082-beating-the-heat/ So try to think of tasty healthy things. Try to think of a way that, if you want to eat something that's not healthy, is there a way you can get that flavor in without using too mu

It's early morning, but plenty of people are out on the trail on this Saturday, which is sort of a holiday weekend. Independence Day in the U.S. was celebrated mid-week. The Declaration of Independence is dated July 4, and this is the date on which United States Independence is celebrated. However, this date, back in 1776 was not the beginning of the United States of America (USA) in a legal sense. A confederation existed, officially from 1781 when it was ratified by all thirteen states. The USA begins its existence in 1789 with the ratification of the U.S. Constitution. The U.S. Civil War, also known as the War Between the States, determined that the USA was a monolithic ruled state, and not a union of individual states with self-determination. Declaration of Independence (National Archives): https://www.archives.gov/founding-docs/declaration-transcript Articles of Confederation (Library of Congress): https://memory.loc.gov/cgi-bin/ampage?collId=llsl&fileName=001/llsl001.db&recNum=127 See also my po

Determined to find my way back on my first walk at Skull Creek, I walk a bit long. It's an adventure. In summertime it is important to be aware of the signs of heat-related diseases. You can find some great information at the Mayo Clinic website: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167 Some of the symptoms of heat stroke or heat exhaustion are nausea, feeling light-headed or dizzy, irritability, impaired vision, headaches and cramps. Dehydration is another danger, so be sure to drink more water when the weather is hot. Speaking of hydrating, I finally tried an idea for a smoothie with sour fruit, and I think it worked out pretty well. Here's the recipe: Running: A FEVER Sour Fruit Smoothie Ingredients: 1 grapefruit 2 lemons 1 Granny Smith apple 1 cup Lime Juice A day ahead of time, peel grapefruit and lemons and divide into pieces of a few sections. Slice apple into 1/2 inch sections. Put all of this in a plastic container and freeze overnight. When ready to serve,

I walk a new trail today called Mud Creek Trail, which is part of the Skull Creek Trail system: http://www.fayetteville-ar.gov/facilities/facility/details/Scull-Creek-Trail-27 It is very well maintained, and unlike Lake Fayetteville, lighted. It is very hot today so I seek shade wherever it lurks as I walk. This is Razorback country and even here on this walking trail I see statues of the wild porcine creatures. PT can stand for Physical Therapy or Physical Torture. Sometimes it is hard to tell the difference. I am receiving Physical Therapy twice a week now because I have DISH (Diffuse Idiopathic Skeletal Hyperostosis) also known as Forestier’s disease. My spine is curved at the top such that I have to bend my neck backwards in order to see what’s in front of me. This causes a pinched nerve, which is what sent me to the neurosurgeon. The physical therapists are good at what they do. The first visit was an assessment using some high-tech weight machines that measure strength and range of motion. The same mac

Title: The Economics of Weight Loss I want all my international listeners to know how much I appreciate them. Some of these are Australia, Japan, and the United Arab Emirates, all of which I have visited. I also appreciate subscriptions, likes/dislikes, and views on YouTube. If you give me direct feedback via a comment or email, I will read it and respond if possible. It is sometimes easier to manage weight loss as if calories were money. Say you burn 2500 calories a day, the average for an American man. Start the day with 2500 “diet dollars”, which you can spend by eating food. If you overdraw by eating more calories, you gain weight. If you are frugal, and underspend, you lose weight. Today’s walk is a little difficult and I have some aches and pains coming up. But my knee pain from the squats I did a few days ago has gone. But on a ninety-degree day I’ve still got the FEVER. Weight (change since Jan 2018): 214 (-60) Workout time: 113 Minutes (not measured) Total Distance (total since Nov 2017): 4.64 Miles

My most recent visit with Angela saw her happy with my progress. I have only lost one pound since my last visit, and have gotten my caloric intake up to 2500 calories. She is pleasantly surprised that I have recovered my metabolism so quickly. She is also pleased with my diet. For some reason, she keeps suggesting avocados to me, even though I have told her several times that I do not like them. That’s worth a laugh every time. Angela said that the fluctuations I experience in my weight, sometimes four of five pounds, are unusual. My BMI is about 28, but I’ve not really budged from my previous target maintenance weight of 212 (I am a couple of pounds over today) even though, at least in my mind, the goal is to ease down from this just a bit. I’m still learning about my new iHealth scale and the relationship between body fat percentage and water. I am in physical therapy for some arm pain due to a neck condition that is pinching a nerve. The therapy is designed to strengthen the muscles that are weak on the ba

I calculate that I have gained six pounds in muscle mass this year, by comparing the lean tissue mass from my February BIA report to what I calculate for today. I do this by comparing my body fat percentage, which has gone down by six percent. I am going to be tracking some different metrics as I refine my physical fitness program, probably dropping the heart rate numbers and adding body fat, muscle mass, and possibly BMI. You can get a lot of fiber from whole fruit. I often get to the end of the day with calories to spare, so I have to figure out something good to eat. I need to get all of the calories in my plan in order to grow muscle. So sometimes I have a smoothie with spinach. I’m counting up the grams of fiber now because of this stat: for every ten additional grams of fiber in my diet, my chance of dying from heart disease decreases by over twenty percent. Seems like a pretty significant benefit. Muscle, like the rest of the body and the rest of the world, is about seventy percent water, so I try to d

I have a lot of diet information, so I am splitting this session into two parts. I have been reading Michael Matthews’ book Bigger, Leaner, Stronger, and decided to start having small meals before and after workouts to promote muscle synthesis. The thing I like about this book the most is that almost every assertion, other than those based on the author’s own experience, is supported by peer-reviewed research. All of this is extremely well-documented. There are over 30 pages of endnotes and bibliography. The pre-and post-workout meals are the latest change in my diet plan, and they usually fit into my six-meals-per-day routine. I pass a few people speaking Spanish today. When I pass people on the trail who are speaking Spanish, I generally try to greet them in Spanish. It shows a welcoming attitude I think. But I only do this with adults. Children are different for two reasons. The first is that for most children who live in this area, in this country, English is their first language, even if they were born i

Today it feels great being outside. This is a big change from a year ago, when I still didn’t get out of my house much, and certainly didn’t like warm weather like this. But being confined to city life, working in a cubicle, makes me really appreciate these moments now. Also today I have been doing some of the things I love in my life. I now enjoy something that I previously looked at as a chore, something I had to get over with before getting back to the things I really enjoyed. Now, this is what I enjoy. How did this transformation happen? I got serious about exercise (again), then I started the podcast, which gave me a reason to consistently go out and move, day after day. I used to spend most of my time alone, and now I go out of my way to ensure I spend time with people who are a good influence in my life. All of these things require effort. Vegging out watching videos and overeating gives me stimulation with no challenge mentally or physically. Exercising requires me to stretch myself, literally and phy

Title: Hit the Road, Jack! I get some inspiration from Ray Charles, whom I once saw performing life in Atlanta, Georgia. But I don’t take the Rayettes’ advice about coming back “no more, no more, no more, no more.” I will definitely be back for more. I feel like God has looked down on this part of the world and blessed us with a beautiful day. Be aware of your addictions. Right or wrong, the truth about me is that I am addicted to caffeine. I don’t know if it’s necessarily bad for me, but if I go too long without caffeine, I get a headache. This can’t keep me from the things I love doing, like exercise. I saw my neurosurgeon has recommended yoga for me, so I went to a class at my local gym called Yoga Stretch. I learned quite a bit from this instructor. I understand why the doctor recommended yoga. It is basically stretching and becoming more flexible. I want to continue going to the class because I believe it will help me become less prone to injury. In addition, the doctor ordered an MRI of my neck, prescri

Title: What Do Supermodels Eat for Breakfast How do we avoid temptation? I like to look at the life of Jesus for inspiration, as his life is the one I try to model my own after. Jesus, though divine, was also human. He, by choice, was vulnerable to all of the harms which threaten us, including physical harm and obviously, death. He had the same urges we do and the same hunger and instinct for avoiding pain and discomfort. He had Satan, the world’s most accomplished tempter, focusing on him constantly. But he did not face these trials alone. I recommend a book called Jesus Calling, by Sarah Young. The over-arching theme of this book is that God is with us always, and the passage I read each day of the year is focused on awareness of this presence. Jesus always had God with him. Thus he had access to power far superior to that possessed of his human form. We also have access to God. One of the challenges of my life is to continually improve this relationship so that I can use God’s power to improve my life and

Today I walk the entire perimeter of Lake Fayetteville, though my watch did not record the full distance. In the Medical Department, I receive the lab report from the podiatrist which was good news. I will keep an eye on the situation though, in case the problem returns. I have been working out in the gym, twice this week, but I also sustained a “micro-injury” while attempting a squat for the first time, probably, since I was in high school. It was the same knee that had me out for six weeks last winter. The neurosurgeon recommended yoga, and I plan to take his advice, but I will start out slow in a beginner’s class. My weight is fluctuating within a range of about ten or eleven pounds. I’ve been reading about bulking and cutting, the idea that it is better to build muscle and fat, then cut muscle and fat. The muscle builds slower, but also burns slower. It’s an important day in Running: A Fever history. I thank you for supporting me and joining me in this journey. Weight (change since Jan 2018): 212 (-62) Wo

I’ve seen several medical professionals this week. One of them was a new experience for me. I have never been to a podiatrist, but now I know what it is like. The exam room was a little different because there is a table that allows your feet to hang off the end. The nurse made me extremely tense by cutting and grinding my toenails. But other than the tension, she didn’t hurt me. She was obviously a very experienced and proficient professional. But it was a harrowing time for me. I also set a new record for distance, at almost five miles. Weight (change since Jan 2018): 211 (-58) Workout time: 98 Minutes Total Distance (total since Nov 2017): 4.86 Miles (115.23) Steps: 15,518 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18