the plan

It's great that folks ask "what have you been doing lately?" just from noticing a change.  It's a great excuse to talk about the Walk and what it means in my life.  It's been a blessing to witness the encouragement brought upon people's attitudes when they hear that kind of story.  And Stan's life and works are fuel for the greatest stories I've ever had the honor to tell


My method to getting healthy is just "the plan." I honestly wish I had the drive to live like this every day... maybe after this summer I will have developed a few good habits.  No amount of research will ever crack the single nut explaining how nutrition definitively affects health and well-being.  I've done it all... vegetarian, farmer's diet, zone, tv dinners, fasting, lots of running, lots of weights, fast food, vitamins, liquid diets, etc


The best advice I've heard repeated from books, practitioners, nutritionists, etc, is to "focus on the lifestyle, not just the diet."  The human body is what it is, so far beyond our understanding, to the extent that multiple evolutionary designs determine the complex environmental and nutritional factors that affect our health and physique.

There are definitely crash diets out there.  Crash fitness programs are also getting popular.  In the past I've tried combining both these mechanisms into a "diet and exercise" regimen that forces the body to achieve a forced metabolic state which burns fat and builds muscle.  All those methods work, if you have the time and energy (and hunger resistance?) to keep up with them.

What I really suspect is the equation that states 'calories in' minus 'calories burned' equals 'net gain/loss,' constantly supported by the establishment and eagerly applied by consumers obsessed with counting, is rearing simple implications at us.  It doesn't explain whether the gain/loss happens in muscle versus fat.  Or whether it is easier for us to control the right side or the left side of the equation.


So what's that all mean, and what the heck is "the plan?"

Seems we have boiled fitness down to a simple science these days.  Eat less, work out more... eating fat makes us fat... eating cholesterol skyrockets our cholesterol... sedentary people are destined to be obese... the food pyramid is gospel (although we occasionally adjust it, thanks to the food lobbies)


There is evidence throughout science, medicine, and everyday experience which counters everything in that last glob of statements.  I think there are civilizations on this planet that have shaped their lifestyles based on empirical evidence and developed healthy habits based on results, rather than analyzing substances and classifying micro-nutrients.


Never stop learning, never stop exploring.  There are beautiful and intriguing methods out there on how to best encompass a holistic approach to nourishing and caring for your body.  They won't agree on a lot of things.  However, there are a few guidelines, which have yielded pleasant results, that I find to be relaxing, low stress, and conducive to high energy and happiness.


1) Find an environment where you are content moving and training your body




I don't like driving to a gym if I don't have to, and I really need to realize that I never will!  Having stuff in the garage, living room, yard, etc is comfortable, easy to access, and has no opening/closing times.


2) Most of the time, all you have to do is move around


- Go hiking, swimming, light jogging, etc... take it easy
- Take the stairs
- Park far away (that one's for you, Liz)
- HANG OUT BAREFOOT
- Stretch
- Get some SUN


3) Every once in a while, really exert yourself


- LIFT heavy things (and learn how to lift correctly)
- run FAST (interval and speed work)
- squat, squat, squat


4) Sleep whenever you absolutely can


5) Live and Love


- Help your neighbors
- Say thanks, often
- Relaxing music is... relaxing
- Play with other people
- Smile
- Look at the bright side, and if you can't, at least try cracking a joke
- Cook, even if it's amateur cooking, and enjoy slow meals with others


6) and speaking of food


- Whether you are a vegan or a carnivore.....
- Eat whole foods
- Stay on the periphery of the grocery store
- Preservatives, industrial processes, the packaging itself.... can be bad news
- Sugar and high fructose CS are the evil of the eating universe... seriously
- Most nuts rock
- Leaves rock even more
- Fish is great if you're looking for a good source of protein AND 'good' fats
- But fish oil is good enough if you are getting protein elsewhere
- Whole protein and essential vitamins are a must... get them in you
- There is no perfect balance between protein/carb/fat
- HOWEVER
- Everybody is DIFFERENT... find what works for you


I've been enjoying Paleo inspired eating (with light dairy).  It limits carbs to natural non-starchy fruits/vegetables and twigs/nuts/berries/leaves, almost eliminates dietary sugar, allows a varied selection of meats, and NEVER LEAVES ME HUNGRY.

And that brings it all back to the "simple" calorie equation.  There are dozens of chemicals and processes that govern digestion, satiety, and nutrient distribution in our bodies.  The research goes in circles. The nutrition books spin these discoveries into fads. But INSULIN is the king, and some would find it hard to believe that this one substance can have such a simple effect on the trends we see in society for "diseases of civilization" such as diabetes.  If we spike our insulin greatly and often (especially by eating refined carbs and simple sugars), we will always be hungry and always store fat... bottom line.  Sugar consumption (in the west, according to some studies) has just about tripled in the last 50 years... interesting

Heard a sugar company rep today on NPR defending soft drinks... said it's our fault for drinking too much of them (and eating too much food) and nothing to do with the sugar in them... reminded me of "Thank you for Smoking"


If we get enough protein and don't allow insulin to peak, we burn fat, we are satiated more quickly when we eat, and we stay that way in between big meals.  This is of course a generalization.  Some folks can handle certain diets better than others... we each have unique metabolisms and that's what makes things fun.


So if WHAT we eat (the relative amount of carbs on your plate) has the potential to control the RIGHT hand side of the equation (the gain/loss of BODY FAT), what controls the left side?

Here's the beautiful part... you don't have to count (and restrict) your calories, and you don't really have to think too much about it


Your body TELLS you how much to eat... with HUNGER.

Wow.

Elegant, easy to follow.... but way too simple to explain an entire body of academics on nutrition, haha.

However, it has been a mindset which has made me happy.  I'm not a great cook... one of my old roommates was a gourmet chef, so I will forever feel unworthy... but I still use the stove, enjoy the fact that I am making my food fresh, and eat A LOT while still burning unnecessary fat.

Salmon and broccoli

Dairy whipped eggs with peppers and herb chicken sausage

Blackened chicken with stir fry veggies

Little scampi soldiers over veggie medley

Frozen veggies and fresh meats make life super easy

As for the rest of "the plan..."

- Yoga (it's not just stretch, balance, core... it's whole body tuning, seriously)

- Long, gorgeous weekend hikes

- P90X/Crossfit/Calisthenics/ET CETERA (there is no right answer here, just do what you enjoy and work those muscles)

- The occasional jog/sprints

- 8-hours of sleep a day... well, gotta try at least

Enjoy your lifestyle.  And remember that today's food economy is not after your best healthy interests.

Life Valley... seasons

This weekend was the Death Valley indoc. I had only been here once... two summers ago. Riding on melting rubber over stoving asphault, the ice in my camelback melting within minutes of dipping down into the bottom of the valley's oven, scorching stale air expanding my nostrils and charring my windpipe, handlebars scalding to the touch... I swore I'd never come back. And now here I was, driving right back into the belly of the dragon. Twice the number of wheels.... air conditioner instead of camelback. Audiobook to fight off the sleep deprivation from a long work week, and one goal in mind. Find some paths for future heat training... find them now in 90 degree weather so I can be punished by them this summer in 120 degrees. Prepare for a proper reunion with the dragon's belly.



Last time I was here was on a July. DV is much different in April, that much was obvious from the need to wear the fleece when climbing up some of the canyons this weekend. It wouldn't be until the drive home, however, that I would truly see this park in all it's colorful Spring glory... and name it Life Valley (I'll rename it again in June).



Ironically, the very first stop of this gorgeous two day trip was the last place I stepped foot on two years ago... Mosaic Canyon.

During this 10 mile crawl (between some pretty awesome slots at parts), I hadn't gotten to the flowers yet, but I could already feel the life flowing through this area... much different than the stale environment in 2008. My old "Rock Dan" cairn had long disappeared, but as Glenn and I trail blazed, we put up some new beacons along the way...



"Death Valley" conjures thoughts of desolation and discomfort, along with some of its features, such as "Furnace Creek" and "Badwater Basin." The truth is I found this area to present a beautiful example of the effect of seasons on the ecosystem. For all flora and fauna, human and non-human, season and climate change have defined life habits and biological patterns... and although this planet is our gift to enjoy, our existence is closely tied to the survivability of these delicate interactions. Our own human biology has been very finely attuned to the natural environments we have existed in throughout the genesis and adaptations of our species. And the whole picture must be considered when choosing what is best for us and the people we are trying to help.

I'll doff the philosophizing beanie for now and just say that I thoroughly enjoyed the comfort of Spring in the Valley. And before I fly to China and march across the lowest dry piece of dry land in the world, I will have tried it once or twice across the second lowest piece of dry land... right here in Cali.

Glenn and I decided to stretch our canyon exploring legs by taking a drive up north through Titus Canyon (beautiful slots there too). I missed my old enduro biking days as we bumped along this rocky road, but I'm glad the Sub had no issues with the scenic route.





At some point people did this with wagons and oxen... and dirt roads didn't even exist yet. One with your environment...

Halfway through this drive, we found Leadfield. Standard ghost town... abandoned mines and old shacks.... awesome





Disclaimer: we did not even contemplate the highly ill-advised action of entering the exposed shafts in the mountain... that could have resulted in, say, me hearing a noise that sounded like a mountain lion and proceeding to yell at Glenn to run for his life as we both would have sprinted out of the musky hole at full speed... that would have just been embarrassing

The beautiful drive out led us to a windy night of resting up for the second day...



And on that day we did a lot of walking...













And the end of the road dumped us in Badwater... the lowest place in the western hemisphere







This patch of land becomes a giant stir fry pan in about a month... I can't wait to slog across it then...

Finally, the drive home through Shoshone, as I mentioned earlier, afforded me the exposure to true earth beauty that I hadn't given the Valley credit for two years ago. These images will get me though the summer, through the race, and in the long term will remind me of seasons... of climate, of wet and dry, highs and lows, and the fact that there are people in other parts of the world, a hundred years after our wagoners left Death Valley, who still walk and carry their burdens through their own volatile, ever changing natural environments. Those images will also follow me through the race, as I've had the honor to walk with some of those people, and hope to do so more in the future.

Food and Medication

I plan on keeping this post up to date as often as possible.  I do not have a professional medical background, although my father is a physician.  This leaves me not adverse to appreciating the complexity of the field, and I am always intrigued to learn what I can.

Christian Aid Ministries was established principally to treat and cure Tuberculosis, a disease prevalent in sub-Saharan Africa.  Zambia has the tenth highest incidence rate of TB in the world, and TB is one of many opportunistic infections which plague people with HIV.  70 percent of all new TB patients in Zambia are co-infected with HIV (seventh highest rate in the world).

The easiest way to detect for TB is with a sputum-smear (SS+) test, available, but not free, at most government clinics in Zambia.  It is estimated only 60 percent of TB cases are detected this way.  According to USAID, Zambia has achieved 100 percent DOTS, the internationally recommended treatment method for TB, with an 85 percent success rate.  However, from personal experience, statistics should only be taken as honestly as one can verify reporting methods.  Although the government provides anti-TB drugs for free, delivery and administration continues to be a burden on the communities most afflicted by this disease.  Without continuous treatment through to completion for a TB-infected patient, the disease has a high probability of mutating into a drug resistant form (MDR and XDR might be terms you've heard).  Compounded with HIV and its other opportunistic infections, the challenge runs deep to provide patients with full support on a daily basis.



HIV has a 15-20 percent prevalence rate in the adult population in Zambia, possibly as high as 25 percent in urban areas.  The goal of the Zambian government, in the way it has succeeded with anti-TB drugs, is to provide universal access to antiretorviral drugs.  The current estimate is 70 percent availability.  ARVs are not a cure for HIV (there is none), however due to many approved ARVs on the market, various single and combination therapies are possible.  The goal is to keep HIV levels in the body low enough so that the virus takes much longer to become resistant to treatment, delaying the onset of AIDS and opportunistic infections.

Legitimate detection of HIV in a patient in Zambia involves paying for a test (not free, similar to the SS+ for TB).  The test for HIV is a blood sample to detect the CD4 count in a patient.  CD4 is a protein indicating the presence of T-helper cells (the "capos" of the immune system mafia).  Below a certain count, HIV treatment is recommended.  If the CD4 test is not available, diagnosis of HIV must occur via observation of trends and identification of stages of the disease as it progresses.  This is not as effective as a blood test and obviously delays initial treatment.



There is a stigma associated with being tested for HIV in sub-Saharan Africa.  Only 30 percent know their status in Zambia.  A deeply rooted sociocultural barrier exists, but the Zambian government has taken charge and is working extensively with civil groups, NGOs, faith-based organizations, and private firms to provide access to diagnoses and ARVs, as well as education on the causes and truths about this disease.  The Minister of Health paid a personal visit to Christian Aid Ministries last year to develop such ties.

I'll now move on to the laundry list of diseases and treatments which Stanley and Christian Aid Ministries manage in their patient base.  This is mostly representative, but certainty not all-inclusive.  Costs are approximate for steady-state support of eight communities.

HIV/AIDS
- TREAT: 20 or so varieties of ARVs
   -- COST: depends on government availability

Opportunistic infections:

Tuberculosis
- TREAT: Rifampicin, Isoniazid, Pyrazinamide, Ethambutol
   -- COST: depends on government availability

Malaria
- TREAT: Chloroquine, Mefloquine, Primaquine, Quinine, Pyrimethamine-sulfadoxine (Fansidar), Doxycycline
   -- COST: varies

Diarrhea
- TREAT: Flagyl tabs, Albendazole tabs, Septrin tabs
   -- COST:$70/mo

Pneumocyshs Carinii Pneumonia (PCP)
- TREAT: Hydrocortisone injection
   -- COST: $35/mo

Karposis Sarcoma (KS)
- TREAT: Vincristine injection, Actinomycin injection, blood boosters
   -- COST: $170/mo

Cryptococoal Meningitis
- TREAT: Fluconazole capsules, Amphoteracin B injection
   -- COST: $80/mo

Herpes Zoster / Herpes Simplex
- TREAT: Acyclovir tabs, Gancliclovir tabs
   -- COST: $100/mo

Candida
- TREAT: Nystatin oral suspensions, Ketocanazole tabs
   -- COST: $115/mo

Peripheral Neuropathy
- TREAT: Nuerobien tabs, Diclofanac tabs
   -- COST: $150/mo

Nutritional disorders
-- TREAT: Selenium supplements, Riconia/multivitamins
   -- COST: $180/mo

CAM's model provides all-inclusive organization and delivery for treatment, education, counseling, meditation, and nutrition.  They do not operate to feed everyone completely, but rather provide for basic nutritional sustenance, especially for high-risk patients and those who cannot work or provide for themselves.

A typical assortment of corn meal, beans, cooking oil, fish (Kapenta), vegetables, baby formula (for those who cannot breastfeed from sick mothers), and sugar is provided when possible throughout the communities and can cost as much as $2,000/mo depending on resource availability and need.



All the cost estimates in this rundown are for direct resources, not for delivery, administration, maintenance, staff, employment projects, or future investments.  We are continually working with Stan to optimize acquisition and distribution of these resources, and hoping that CAM continues to empower their patients with opportunities to help their own communities, establish good market principles, and earn wages to sustain themselves.