The Paleo Diet

The Paleo Diet seeks to mimic the dietary habits of our hunter-gatherer ancestors. It consists of lean meats, seafood, fresh fruits,and vegetables. Professor Loren Cordain has touted it’s health benefits in many of the world’s best scientific journals. He claims it can lead to ideal body weight, optimum health, and peak athletic performance as well as lower your risk of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, and more.

Acceptable foods include meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, and mushrooms. Oils should be from fruits (olive, oil palm, avocado) or tree nuts (coconut, walnut, almond, hazelnut, pecan, macadamia). Water is the only acceptable beverage and raw honey is the only acceptable sweetener.

Running: With or Without Shoes?

Barefoot running is a hot topic. Runners considering barefoot are concerned with arch-collapse, ankle injuries, stress fractures, plantar fasciitis, and shin splints. Those already running barefoot credit barefoot running with promoting healthier running form, reduced injury, rapid mileage gains, and an overall more connected experience. Continue reading Running: With or Without Shoes?

The Seven Dimensions of Wellness

There have been attempts to categorize the many dimensions of health. Before settling on our own breakdown we should learn what’s already being considered. We’ll advance the world of health education by standing on the shoulders of giants.

Wellness is much more than merely physical health, exercise or nutrition. It is the full integration of these seven dimensions act and interact in a way that contributes to our own quality of life.

1. Mental / Intellectual
– Open and curious mind, continued pursuit of knowledge, autodidacticism
– Critical thinking, problem solving
– Creative expression, Innovation
– Reading and writing
– Ability to interpret and articulate your thoughts
– Awareness of current events
– Sense of humor

2. Physical
– Strength, endurance and flexibility
– Diet and nutrition, weight management
– Sleep and rest
– Managing stress and fatigue
– Sexual behavior
– Substance use/abuse
– Regular medical and dental checkups
– Hygiene

3. Emotional
– Self-awareness and acceptance, monitoring and exploring thoughts and feelings, identifying obstacles and finding solutions
– Trust, self-esteem, self-acceptance, self-confidence, self-control, resilience
– Coping, stress management and relaxation
– Sharing anger, fear, sadness and stress in a productive manner
– Sharing hope, love, joy and happiness in a productive manner
– Management of depression, phobia, bipolar disorder, schizophrenia, obsessive-compulsive disorder, neurosis and other disorders

4. Social / Political
– Social skills, communication and listening, empathy and compassion, ability to relate and connect
– Create and sustain meaningful interpersonal relationships, support network
– Positive relationships with family, friends and co-workers
– Tolerance, fairness and justice, compromise and trust
– Fun and leisure, rejuvenation, recharge psyche, invigorate spirit, encourage
– Concern for community welfare

5. Spiritual
– Beliefs, principles or values that give meaning and purpose to your life
– Congruency between values and actions, common binding purpose
– Appreciation for life, sense of purpose, inspiration and motivation, hope and optimism
– Capacity for love, compassion, forgiveness, altruism, and fulfillment
– Mindfulness, peace and harmony
– Respectful co-existence with other beliefs, celebration of commonalities
– Meditation, religion, music, art, literature, nature and through connections with loved ones and other people in the community
– Questioning existence, connecting with people and animals in meaningful ways, developing relationships of faith, sharing one’s beliefs, and exchanging energy through thought and deed with other entities within the Universe

6. Occupational / Vocational / Financial
– Balance of work and leisure
– Consideration of different interpretations of success
– Vocational satisfaction , Fulfillment and personal satisfaction in life through your job/career, passion for work
– Ability to identify your skills, abilities, and interests in order to incorporate them into your life’s work, Set goals and plan ways of obtaining those goals
– Willingness to continually learn and explore many career options keeps you flexible and able to respond to different economic cycles

7. Environmental / Planetary / Global
– Creating your space, maximizing usability and healthful function of work and play places, surrounding yourself with rejuvenating, comforting, affirming, refreshing, and revitalizing places and people
– Cultivating appreciation for beauty in nature, acknowledging the interdependence between man and the earth and other living beings
– Improving the standard of living and quality of health in our environment, Protection of resources, Improving state of food and water supply, infectious diseases, violence in society, ultraviolet radiation, air and water pollution,and second hand tobacco smoke
– Enhancement of safety, Management of exposure to toxic chemicals, radiation, biological agents, electromagnetic radiation, noise, air and water pollution, tobacco smoke, climate change, food safety, waste disposal, hazardous materials and vector control

Ball State University
Franklin Pierce
University of California, Riverside

Link to: The Three Dimensions of Wellness

New Blog Idea

Despite the wild variety of my ever-changing interests I’ve finally noticed an underlying theme: self-improvement. I’d like to share what I’ve learned.

I think a blog is a reasonable undertaking and can be accessible and useful to interested readers. I’ll post consistently and pay special attention to comments and questions. But until I have readers who comment, I’ll be left to my own inspiration.

So for now, the blog will be health-related in the broadest sense possible. I’ll include topics relating to mental, physical, emotional, social, spiritual, financial, political, global, and environmental health.

This may be a bit ambitious, but for now it gives me the ability to discuss almost anything that may be on my mind. As soon as you start commenting I can steer posts towards your questions and interests.

mens sana in corpore sano

Top 2 Traits of Successful People

A successful person needs to be realistic and disciplined.

It pains me when dreamers are repulsed by the idea that success requires realism and self-discipline. “What about dreams and overcoming adversity and shooting for the moon and landing amongst the stars?” These are all wonderful ideas, but only effective if stars are within range and you’re willing to work to get there. Re-examine your definition of “realistic”. Real is not the opinion of others. It is important that you understand your world and that you know that your goals are realistic. No one else need agree. Continue reading Top 2 Traits of Successful People

Daily Protein Shake Basics

Always hungry? Struggling to find enough protein throughout the day? Want to forget about eating entirely and take protein intravenously? No syringes this time, but I’ve got the next best thing.

Some of you have seen me around town with my Day Shake and others know it only through my blog. For those of you who are new here, let me introduce you to my All-Day Protein Shake. Every morning I blend a balance of whey and casein protein in with a mixture of vitamins and super foods. In this basic introduction, we’ll focus on the protein part.

Basic Day Shake
The primary purpose of the Basic Day Shake is to reduce catabolism and support steady insulin levels throughout the day. This reduces muscle loss during our intentional and unintentional physical-adventures and other unhealthy food hiatuses. Additionally, steady insulin levels thwart insulin resistance which minimizes fat gain for those of us stuck at the office snacking on the abundance of free carbs – your friendly hobbyist baker means well. Reduced hunger is another pleasant side effect of the Day Shake which is especially useful in preventing over-eating at dinner. These benefits combine to help you maintain muscle mass and cut fat by doing nothing but drinking chocolate water all day.

The secondary purpose is to include the majority of your daily value of protein and water. If you were lost on a desert island or ate nothing but cookies all day, the addition of this Basic Day Shake would keep you in top shape. Also, if your day consists of an inordinate amount of carb and fat consumption, increase the ratio of protein to carbs and fat in the shake. This will help you keep a macronutrient balance regardless of your eating habits or the accessibility of healthy food during your busy day.

I mix the following contents in a shaker or blender and carry them around in a Kirkland Signature 4L Water jug with plastic handle.
– 2 scoops of BSN: Syntha-6
– 1 scoop of Muscle Milk: 100% Whey

BSN: Syntha-6
Syntha-6 is my favorite blends of Casein (slow absorption), Whey (fast absorption), and BCAAs (Branch Chain Amino Acids). It includes essential fatty acids and dietary fiber. In addition, there’s minimal sugar.

Muscle Milk: 100% Whey
Update: Muscle Milk has been shown to have an abnormally high heavy metal content – avoid carcinogens. Please substitute whey of your choice. Low carb is preferable.

My Day Shake Daily Routine
I usually work out first thing in the morning which is followed by a substantial breakfast. I eat as much healthy food as I want, including carbs… especially carbs. After breakfast, I make my Day Shake and begin drinking it as soon as I leave for work. Throughout the morning I eat nothing but raw vegetables and drink my Day Shake. If I’m starving I have something more filling like mixed nuts. At lunch I have grilled fish, complex carbohydrates and fat. After work, I usually work out again, immediately follow with fast carbs and protein and take my time getting to dinner. My Day Shake is finished a couple hours before bed. If you’re still hungry before bed, stick to cottage cheese and almond butter.

I promise, once you get over the barrage of “omg, what are you drinking,” you’ll have nothing but love and appreciation for this All-Day Protein Shake and the changes you will notice from day one.