Achieving and maintaining good health is as easy as following the Golden Rule and Ten Commandments for good health.
You are only capable of what your body allows, and your body allows only what you allow it. If you want to avoid illness or injury, you must give your body what it needs to do so. You must stretch and maintain flexibility to avoid ligament and tendon injuries. You must consume vitamins and minerals to avoid illness. You must consume protein to build muscle and protect your bones and organs. You must rest your body to remain alert. Give your body what it needs, and it will reward you with good health.
The only thing you take with you to the grave is your body, and you only get one of them. You must take care of it as you would a home, or better yet, a place of worship. Don’t just keep a clean home; keep a temple with spotless, stained-glass windows.
And you shouldn’t try to imitate anyone else’s body because your body is unique. Your body might not be meant to emulate any other. I was obsessed with obtaining the “Rocky body” for years. I figured if Sylvester Stallone could put over 200 pounds on a five-foot, ten-inch frame, so could I. Well, lower back problems made it difficult for me to carry the upper body weight necessary to achieve the 200-pound goal, so I slimmed down to my high school weight of 150 pounds and focused on my core strength to accommodate my lower back.
Know your body’s capabilities and incapabilities, and accommodate it. If you have bad feet, ankles, knees or suffer from chronic back pain like me, don’t carry around a lot of upper-body weight.
You only get one, so don’t abuse it. Even if you work your way back from years of abuse, whether that be from overeating or a poor diet, lack of exercise, or drug or alcohol abuse, your body won’t be the same after that abuse. That doesn’t mean you can’t still be in the best shape of your life at advanced ages, but think of your body like the picture of Dorian Gray in Oscar Wilde’s seminal novel. Your body, like the picture, displays the “sins” of your days, so to age gracefully, you must have discipline.
Regardless of your exercise regimen, if you want to maintain your weight, you mustn’t consume more calories than you burn in any day, except...
Keeping a weekly cheat day on which you consume just a few more calories than you burn keeps your metabolism high in order to burn more calories while sedentary and sleeping. It will also help satisfy your urges to consume those not-so-healthy foods.
Good health is not achievable without honoring both fitness and nutrition. You must move regularly and eat a healthy diet, not one or the other.
People who don’t eat breakfast are starving their bodies of calories when they’re needed most. Breakfast means breaking your fast. Your body has gone seven hours or more without being fed, yet has been burning calories all that time. Your body nor your brain can function at optimal levels without breakfast.
The magic number for activity is 30 minutes per day. If you can just stay on your feet and moving for half an hour per day, you’re body and brain will benefit.
Instead of eating three, large meals per day, eat one big meal at breakfast, a bit smaller meal for lunch and even smaller dinner, filling in the gaps with healthy, fulfilling snacks like fruits, vegetables and nuts (if you’re not allergic). If half of your calories per day come from snacks and the other half from meals, you’ll be spreading your calorie consumption out to allow your body to optimally use those calories instead of storing them.
If your body feels good, you should feel good about your diet -- enough so that you don’t envy what others eat. Your diet should also allow you to enjoy things others enjoy, and a focus on consuming smaller servings of sweets or salty carbs to satisfy any urges. Attempting to eliminate any and all vices is impossible and dangerous, so instead of consuming carbohydrates, replace those calories with fats. Fat is the preferred fuel for human metabolism anyway.
If you’re tired you should sleep. Naps are incredibly invigorating, so if you don’t get at least seven hours of sleep per night, or work an erratic schedule, take naps to get seven or more hours of sleep per day.
If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Free Talk Live
Quite recently, and accidentally, I came across this six year old video about a photographers wild encounter with a family of mountain gorilla. It’s already been viewed almost 12 million times so it’s not like I am the first person to find it. That being said, it immediately charmed even my dark soul and made me wonder who the folks in the video are.
Which lead me to The Common Flat Project, the blog of John and Pam King. So who are these wildlife humanitarians? According to their site:
“In recent years John and Pam King have been pursuing a lifelong passion to experience and record the earth’s wild places and wild things through their photography. They co-founded The Common Flat Project in 2011 to foster a message of conservation and raise awareness about the importance of biodiversity on our planet especially on Cape Cod.”
The Common Flat, I have found out, is a tidal area off the elbow of Cape Cod and is part of the Monomoy National Wildlife Refuge. That appears to be where John and Pam King spend the majority of their time and life. Their online gallery of the area is lovely and has landscapes, flora and fauna from all four seasons. They’ve also brought their photographic eye to all corners of the world and have captured images, as far as I can tell, on just about every continent.
Which is how, sometime in 2011, they ended up in Bwindi Impenetrable National Park in southwest Uganda. The National Park, from John and Pam’s blog - is remote and very difficult to get to and at the time of the blog post was home to some 350 mountain gorilla. Several years later, that number has remained about the same, which means it houses roughly, half the known mountain gorilla population. The rest of the several hundred known surviving mountain gorilla population is in the nearby Virunga Mountains, a volcano region on the border of Uganda.
Anyway, as the Kings point out in their blog, “... young gorillas are curious about humans and may approach, this is very rare. Adult gorilla to human interactions are virtually unheard of among the local rangers.”
Well, the Kings had a three day permit within the Park and imagine their utter shock when, on day three they find the one of the gorilla families had tracked them down just to - well, hang out with them for a while! You can read the Kings' full account of their experience here.
As far as I can tell the Common Flat Project is still going strong and John and Pam are still neck deep in nature photography and wildlife conservation and I’m thankful to both of them for sharing their photos with the world.
John and Pam King’s hardcover book, Wild Cape Cod: Free by Nature (2012) can be purchased here.