Garma On Health

Among the Hills and Dales — A Multi-day Mood Enhancer

Joe Garma — Fri, 03 Feb 2012 20:38:19 +0000

A mood-altering simple walk between hill and dale lasts for days.

HOW ‘BOUT a quickie, feel good post for a change? Seth Godin does them, and he’s among the top bloggers in the world.

This one is triggered by a simple thing I did yesterday that produced a feeling good enough to sustain me now. This one act was, in effect, a multi-day mood enhancer.

Yesterday, here in southern Marin County — the first landmass north of the Golden Gate Bridge — was a splendid day. T’was so warm that some, like me, risked ridicule as we bared our sun-deprived, Lille-white torsos to the world.

In my case, I grabbed a book (which I’ll review here someday) by Ray Kurzweil and Terry Grossman, M.D. called Fantastic Voyage: Live Long Enough to Live Forever. I then drove a short distance to Tennessee Valley, named after the SS Tennessee, a ship that sunk right off the coast where this valley ends.

There’s a loop you can walk in Tennessee Valley, or if fit enough, jog… or if a true athlete, run around, up and down. I don’t know the distance, but there’s enough altitude to make a walk, jog or run challenging enough to leg and lung.

In my youth, I jogged. Yesterday, I walked. Within my fanciful self, someday I’ll jog again. Running… well, thinking that I’ll actually run this loop makes me think of that old distinction between neurotics and psychotics:

A neurotic builds sand castles in the sky, and a psychotic lives in them.

I was breathing pretty deeply at the first apex of the loop, a place that faces the ocean and has several tempting spots for repose. That was the idea. I chose one and settled in with my book.

From time to time, a fellow bare-chested fella (the women were more modest) huffed by, and we glanced at one another and nodded approvingly.

I read about the importance of eating alkalizing food and water. I read about addiction to the simple carbohydrates that are taking a toll on people’s health, weight and is an instigating factor in creating Type 2 diabetes. I read about the glycemic index and glycemic load.

[Read The Seriously Serious Problems of Obesity, Diabetes and Obesity, The Diabesity Epidemic – It May Be Coming to You, and How Sugary is Your Blood?]

But what I was reading is irrelevant to the point of this story, which perhaps by now I should get to.

You see, all along the way, the vistas of hill and dale, and of the shimmering, beckoning ocean conspired to inspire me to love life more, despite my problems.

The negative ionization that the ocean puts in the air, along with the rhythm of my breath, the flow of my blood, the simple connections with those passing by, the sweet smells – all this was a mood elevator and, as I mentioned, remains with me today.

And so if there is a lesson to this tale, it is this:

Move, cover yourself with natural beauty, connect with nature and others, read a book that deepens your knowledge… do it enough that it all strings together and conspires to inspire you to cultivate gratitude for your life. Grab a book, or grab a friend, but do take the first step. The rest will follow.

Indeed.

P.S. Hmmm… well, this wasn’t like Seth Godin’s posts after all. Too long. But then, and I say this ruefully; I’m not Seth Godin.

Want Longevity? 5 Alternatives to a Calorie Restricted Diet

Joe Garma — Thu, 02 Feb 2012 21:40:41 +0000

Baby boomers want to cling to any remnant of youth possible, and calorie restricted diets are a proven way to extend longevity, but very few are willing to do it. (You’d hafta tape my mouth shut and tie my hands.) Until the age-defying pill is invented, here are five suggestions to live a longer and stronger life.

Alternatives to a caloric restricted diet for longevity

IF YOU’RE a Rhesus Monkey you have a chance to live substantially longer than your peers; that is if some scientist has caged you and is feeding you a calorie-restricted diet.

Caloric restriction – where you eat just enough of highly nutritious foods to maintain health, but not one calorie extra – has been a focal point of anti-aging research for decades, long enough to have proven its effectiveness with a creature remarkably similar to we humans, the Rhesus Monkey.

But it’s not all about monkeys. At this point, many studies done over a period of 70 years, and with a diverse range of species, have proven that “caloric restriction remains the most effective natural intervention for increasing longevity”, says Jay Williams, Ph.D., an acclaimed physiologist, medical nutritionist, author and researcher.

Studies on Rhesus Monkeys proves calorie restrictive diets improve longevity

So, given the all time high demand for a plethora of anti-aging products, procedures and gizmos, what percent of the population do you think are on a caloric-restricted diet?

Nearly zero percent.

A quick glance around any shopping mall is not a scientific method, but it will sure enough confirm my zero percent assertion.

Despite that the baby boomer generation is clinging to their quickly vanishing youth, and are willing to spend money on anything suggesting to be an age modifier, virtually no one is substantially reducing their caloric intake for the purpose of prolonging their health and life span.

That’s because it would take a Herculean effort, and is decidedly no fun. We’re talking a 20 to 40 percent reduction in calories.

Yes, besides longevity, there are benefits to the caloric reduction eating system, such as substantial reductions in diabetes, cancer, cardiovascular diseases, brain atrophy – and even wrinkles.

However, this is a two-sided coin. There are issues with such a diet, such as the potential for musculoskeletal losses, insufficient calories and amino acids (protein) for exercise, adverse effects for pregnant women, and more, which you can examine at Wikipedia’s exposition on the topic.

An Alternative to Caloric Restriction

In my view, and in my life, the caloric-restriction diet does not give sufficient benefits to outweigh the risks, plus the desire to maximize the joie de vivre of my life. Although Epicurus might judge my habits to be too merry-less, I concur with Dr. Williams’ suggestions for some eating behaviors that are safer, more enjoyable and sure to help with longevity and health.

Here are Dr. Williams’ four suggestions for a long and strong life — sprinkled, of course, with my expositions – with the addition of one of mine, number 5:

1. Don’t Overeat. The most important factor in your daily eating habits is to ensure you never eat to, or past, the point of fullness. The long-lived Japanese on Okinawa have a term for this: Hara hachi bu! – eat until 80 percent full. Although you may not feel full at the 80 percent mark, about twenty minutes after you put the fork down, you may be. It takes about this amount of time for the stomach to signal the hypothalamus in the brain that no more food is required.

2. Eat Nutritionally Dense Food. Focus on eating smaller meals with a lower caloric density and high nutrient density. Think plant-based diet, rich in vegetables and whole grains. Read my Diet 101 and 86 Year-olds Recipe for Longevity.

Eat fresh, nutrient dense foods

3. Know The Ingredients. Avoid eating meals with too many unknown ingredients. Often restaurants add excess oils and ingredients that make a seemingly healthy meal much higher in calories than you’d expect.

4. Exercise Aerobically. Aerobic exercise (the type that builds endurance) is an effective way to improve the production of certain sirtuins. Although you don’t need to be so aerobically devoted to benefit by sirtuin production, a 2010 study on marathon runners displayed a significant increase in sirtuin production post marathon.

And now to my added suggestion, number 5:

5. Exercise Anaerobically. Anaerobic exercise (the type that builds muscle) is now known to help cells maintain their DNA during successive cell division and to amp the production of a protein that slows the aging process. For more on this, read: How Exercise Slows the Aging Process and New Research – Muscles = Longevity.

So, What are Sirtuins?

Sirtuins are proteins that are involved with the regulation of both metabolism and stress homeostasis, and are linked to longer life spans in a range of species from yeast to mice.

Seven forms of sirtuins have been located in humans and have been identified in playing key roles in energy homeostasis in metabolic tissues that are important for longevity.

How do you make more sirtuins? You can either reduce your calories by 20 to 40 percent, or as Dr. Williams puts it:

“Maintaining a healthy energy balance of calories in and out through conscious eating and exercise not only aid in sirtuin mechanisms and metabolism maintenance, but also prevent the deterioration of physiological fitness during the process of aging including oxidative damage, inflammation and lack of protein turnover. These factors are what contribute to our disease susceptibility and our overall aging as well.”

The Bottom Line

What you eat, how much you eat, along with persistent physical activity are the most effective way to age gracefully and live longer.

Someday there may be a pill for longevity, but if you want to live to see that day, better eat better, eat less and exercise more.

Yep.

P.S. Read more specifics about Dr. Williams views on this topic in her post: Restricting Calories to Live Longer: Does it Work?.

A Mega-Pastor and Three Famous Doctors Hatch “The Daniel Plan”

Joe Garma — Tue, 31 Jan 2012 01:50:44 +0000

Three famous doctors and one mega-Pastor have hatched a health plan. It’s called “The Daniel Plan” and thousands at the Saddleback Church are losing weight and just plain getting healthier. Here’s what’s happening at The Daniel Plan.

WHAT DO you get when you create a health team with a plan devoted to educating and encouraging people to improve their health, and the players are Dr. Oz, Dr. Hyman, Dr. Amen and Pastor Rick Warren, among others?

Answer: The Daniel Plan.

Well, unless you’re a member Pastor Rick’s Saddleback Church, that answer begs the question:

“What’s the Daniel Plan?”

Answer: A health strategy with the medical input of heart surgeon Doctor Oz, functional medicine specialist Dr. Hyman and brain health expert Dr. Amen… and the spiritual guidance and community backing of Rick Warren, Pastor of one of the largest churches in the Nation, the Saddleback Church.

You may have heard about Rick Warren from his national best seller, The Purpose Driven Life: What on Earth Am I Here For?. Rick Warren has, and continues to sell, so many copies of this book that he not only does not take a salary from the church, but also donates most of his earnings to charity.

So, I would venture to suggest, that the man’s heart is in the right place, even if I can’t bend my mind to his religiosity.

(No, I don’t really think it’s “God’s Prescription for Your Health” as one particular byline states, nor do I think anything humans can do would “glorify God” as the byline on the web site suggests. But, right down here on earth, The Daniel Plan sure could be your prescription to improve your health!)

Why The Daniel Plan?

The reason I’m writing about the Daniel Plan is because several thousand adherents to the plan are losing weight and getting healthier.

It’s obvious that the plan’s methodology is working, and that should be no surprise given the input of those aforementioned doctors, as well as the ability of Pastor Rick to exhort his flock to follow the righteous health path.

And it’s that last point, I think, that’s the real key to success – having a “flock” and a “path”. The flock is a group of like-minded, connected individuals who support each other along a proven path that leads to health.

This approach has a statistically higher chance of success than trying any behavior modification program by yourself and of your own construction.

The Daniel Plan embraces “The Simple Six” Core Principles:

CONNECT for Success – Get in touch with your health and with others!
RELY on God’s Power – Willpower is not enough. You need God’s power.
EAT Delicious Whole Foods – Imagine the Garden of Eden as your food source.
MOVE Your Way to Health – Get going. The more exercise, the more energy!
THINK Sharper and Smarter – Better brain health = better life!
HEAL for Life – Make a game plan for permanent changes that heal.

Given that this plan speaks to church-going folks and is animated by a church pastor, the agnostics and atheists among you might allow the Plan its principle #2. Certainly, it can’t hurt to believe that a power greater than yours is guiding you past the fridge at midnight.

Check out the success stories, and this video full of testimonials which looks like this —->

(Suggest you allow the stream to load before playing the video otherwise it may be choppy.)

And here’s a success story about Chef Jenny Ross.

UPDATE: Dr. Hyman in the HuffPost today (1/31/12) reports the following Daniel Plan results:

“Not only were there estimated weight reductions of 250,000 pounds but also equal reductions in medication use, hospitalizations and doctors visits. And it was free.

In a survey after 10 months of the program, participants reported the following:

An average weight loss of 13.5 pounds (and 18 pounds for those who said they followed the program closely)
72 percent of those who wanted to lose weight did
53 percent reported increased energy levels
34 percent reported better sleep
27 percent improvement in blood work
20 percent reported improvement in blood pressure
11 percent reported reduction in medications
31 percent reported improvement in mood

Those who did the plan together lost twice as much weight as those who did it alone.”

There’s a rich amount of information at The Daniel Plan site. The program is comprised of Eat, Move, Think, Heal and Connect, each with all the component parts necessary to get healthy.

For example:

Eat delves into nutrition, recipes, budgets and Superfoods.

Move gets into motivation and fitness programs for an individual and family.

Think presents the information helpful to understand behavior modification and brain health.

Heal speaks to mental health, hormones, energy, weight, skin, etc.

Connect ties in success stories, God and community.

The search function also brings up lots of information for a particular query. For instance, I searched at the site for “weight loss” and got these results:

The Daniel Plan Conquer Your Cravings
Studies show that people who maintain weight loss eat a healthy breakfast. Add
a dash of cinnamon. This fragrant spice has been found to help regulate blood …

The Daniel Plan Eating Out Rules
I’m going to order a salad to lose weight and be healthy. Because I’m … Often we fool ourselves into thinking that, “if I eat a salad, I’ll lose weight and be healthy.

The Daniel Plan – Food Groups
Calories, Hyman · Calories Count, Amen · Get Dunked · Why Most Diets Don’t Work ·

The Daniel Plan Shopping List
National Weight Control Registry · Why Most Diets Don’t Work

The Daniel Plan Vitamin Supplements
Sleep more soundly, lose weight and improve your overall health and vitality.

The Daniel Plan Recommended Foods
Calories Count, Amen · Get Dunked · National Weight Control Registry · Why Most Diets Don’t Work

The Daniel Plan – Get Your Kids Involved Early
7 Tips to Lose Weight · Calories, Hyman · Calories Count, Amen · Get Dunked · National Weight Control Registry · Why Most Diets Don’t Work

The Daniel Plan Main Dishes
Two bricks, individually wrapped in aluminum foil, make the best heavy weight for pressing …

If you’ve gotten this far without clicking over to The Daniel Plan, might as well fulfill your curiosity now. Here’s the link.

More Than 50 Ways to Cut Fat Calories

Joe Garma — Thu, 26 Jan 2012 20:02:13 +0000

Kate Grip Denon posted on Yahoo! Health lots of examples of trading high calorie foods for those of the lower calorie variety. And the reason you should care is that it’s much easier not to eat the calories than to exercise, or metabolize, them away. So read on and learn about this…

Cut Out the Fat Calories

I’M GOING to grab something from Yahoo! Health and share it with you, along with – per usual – a bit of commentary from moi.

A few days ago, Kate Grip Denon posted on Yahoo! Health, 78 Ways to Cut Fat Calories from Your Diet. In the article, she underscores how tough it is exercise away calories and how easy it is to pile them into your body.

For instance, Ms. Denon writes:

“Sweat through a 30-minute workout and you can torch 200. Take three gulps of a foamy frappuccino and you’re right back where you started.”

To which I say, “Amen!”

However unfair this is, the fact remains that it takes a lot more effort to exercise away the calories that you so easily eat than to simply not eat them at all. This is one reason why metabolism is often scrutinized.

The “higher” your metabolism, the more calories you’ll burn at rest; meaning, when not exercising. Over the course of a day, the calories used via metabolic action will far exceed anything but a Tour du France rider will experience during exercise.

Combining these two facts – 1. That it’s easier to avoid calories than exercise them away; and 2. Metabolism burns more calories than a specific exercise program over the course of a day – suggests that you seek to eat less calories overall and give preference to calories from foods that improve metabolism.

In my post, Metabolism’s Role in Burning Body Fat, I wrote about, well, metabolism’s role in burning body fat! I said:

“How calories are used by the body can be confusing. Metabolism, thermogenesis, age, gender, and physical activity all play important roles.”

So, to get a handle on metabolism, read my post about metabolism

To become more aware about how you might be adding unwanted and unnecessary calories into your body, stay right here as I present most of Ms. Denon’s examples. For her full list, go read her article.

Reduce Calories at Breakfast

Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
Drink your two cups of coffee black. Or order a single espresso instead of your usual latte.
Swap OJ for the real deal—one fresh orange. (Had fiber.)
Trade a side of regular sausage for turkey.
Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
Order pancakes, but hold the butter.
Eat oatmeal plus an egg.

Reduce Calories at Lunch

Leave the cheese out of your sandwich.
Uses mustard rather than mayo and save 80 calories per tablespoon.
Pass up croutons at the salad bar.
Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover’s variety.
Take your iced tea unsweetened.
Make your burger turkey, not beef.
Slurp minestrone soup instead of cream of anything.
Go bunless—shed your hamburger roll.
Have a quesadilla made with two 6-inch corn, not flour, tortillas.

Reduce Calories at Lunch

Sip a single glass of wine instead of downing 2 beers.
Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you’ll swig less per round.
Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
Blending your own? Have a daiquiri, not a piña colada.
Pop the cap off of an MGD 64 instead of a bottle of Killian’s Irish Red.
Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
Dip your nachos in salsa rather than guacamole.
For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.

Reduce Calories at Your Snack Break

Drink sparkling water instead of soda.
Move your stash of Hershey’s Kisses at least 6 feet away from your desk—you’ll dip in half as often.
Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
Lay off the Lay’s Classic potato chips and have a handful of Rold Gold pretzels.
Munch on a bag of Orville Redenbacher’s Smart Pop Kettle Korn, not Movie Theater Butter.
Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.

Reduce Calories During Dessert

Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
Eat 5 meringue cookies instead of 2 chocolate chip ones.
Pass on the à la mode and savor that brownie au naturel.
Can the cone. Have your ice cream in a bowl.
Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.

Reduce Calories in the Kitchen

Substitute nonfat Greek yogurt for a serving of sour cream.
Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
Making homemade mac ‘n cheese? Cut 2 tablespoons of butter from the recipe.
Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

Reduce Calories at the Drive-Thru

Pass up a Wendy’s baked potato with sour cream and chives and chow down on value fries instead. Amazing but true.
Have a McDonald’s cheeseburger instead of a Quarter Pounder with cheese.
Downsize your drink: Trade a large fountain soda (with ice) for a medium.
Go for grill marks. Order a flame-broiled chicken sandwich rather than one that’s breaded (and usually fried in oil).
Treat yourself to an ice-cream cone at McDonald’s instead of Dairy Queen.
Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
Slurp a cup of Panera Bread’s low-fat chicken noodle soup instead of the cream of chicken with wild rice.
Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

Reduce Calories When Not Cooking

Request the lemon chicken with white rice, not fried.
Skip the crunchy noodles with your bowl of wonton soup.
Ask for an order of Szechuan Shrimp instead of your usual General Tso’s.
Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
Indulge your inner carnivore with beef stroganoff, not meat lasagna.
Go with the baked potato (butter only), not the mashed, as your side of choice.
Dip your dinner roll in marinara sauce instead of olive oil.
Avoid anything breaded. Flour and bread crumbs not only add calories, but also absorb more cooking oil.

And there you have it – many ideas for how to substitute high calorie foodstuff for choices less calorie-endowed.

Thanks to Yahoo! Health and Kate Grip Denon for this list. I’m so completely out of synch with experiencing most of the foods mentioned that I could not have come up with these suggestions.

If you’d like to know how I eat, check out Diet 101.

Yep.

Solar Storms Storming to Earth. How to Prepare.

Joe Garma — Tue, 24 Jan 2012 22:24:50 +0000

Solar storms are in the news again, and for good reason! We’re at the top of a 100-year cycle for solar bursts, and our modern life would be in jeopardy if the solar storms became strong enough. Here are the views of some scientists about solar storms that are coming, and what you can do to prepare. Watch.

Solar flares expected to peak in 2012 and 2013

HAVE YOU felt anything yet?

“A powerful solar eruption is expected to blast a stream of charged particles toward Earth” today, says NASA: “the strongest radiation storm since 2005 rages on the sun.” (More here.)

Scientists call these electromagnetic bursts “coronal mass ejections” (CMEs), or in common-person parlance, “solar storms”. These charged particles that storm down upon Earth’s magnetic field lines are vigorously studied because of the systemic, life-threatening harm they could cause.

Basically, if the solar storm is strong enough, we’re talking the end of modern life, at least temporarily. Everything that works via electronics/electricity – from power stations, refrigerators, cell phones, computers, the chips in your cars, the gas pumps that provide fuel for them, and the lights to see by, etc. – would be kaput.

How long could you be comfortable without these things? If the answer is, “not very”, then consider paying attention to the solar storm warnings that very credible scientists are making for 2012 and 2013, the potentially most devastating at this apex of a 100-year cycle.

“There is little doubt that the [solar storm] cloud is heading in the general direction of Earth,” Spaceweather.com announced in an alert. “A preliminary inspection of SOHO/STEREO imagery suggests that the CME will deliver a strong glancing blow to Earth’s magnetic field on Jan. 24-25 as it sails mostly north of our planet.”

Yes, perhaps a glancing blow right now – after all, your iPhone is still working, yes? – but this solar storm is expected to ramp up toward a near-term maximum peak in 2013.

Before I explore some protective measures, a solar storm survival guide, if you will, let’s watch physics Professor Michio Kaku give his admonition.

In the video below, Professor Kaku says that during 2012 and 2013, a 100 year cycle is expected to crest with its attendant dramatic solar flaring that could knock out satellites, power stations, all electronics, leaving the earth paralyzed. The last such solar flare peak was in 1859 and was dramatically less impactful than a similar occurrence would be now given the lack of electronic-based power at that time.

OK, that was sobering, but let’s continue along this line…

Next up is a video of the sun’s massive “coronal hole”. According to Wikipeida:

“Coronal holes are linked to unipolar concentrations of open magnetic field lines… The fast-moving component of the solar wind is known to travel along open magnetic field lines that pass through coronal holes.”

My basic interpretation: Coronal holes are where the sun’s magnetic field opens up and allows the solar wind to escape. If you’ve opened the above link, “solar wind”, you’ve read that a solar wind is:

“…a stream of charged particles ejected from the upper atmosphere of the Sun… These particles can escape the Sun’s gravity because of their high kinetic energy and the high temperature of the corona.

The solar wind creates the heliosphere, a vast bubble in the interstellar medium that surrounds the Solar System. Other phenomena include geomagnetic storms that can knock out power grids on Earth, the aurorae (northern and southern lights), and the plasma tails of comets that always point away from the Sun.”

Solar Storm Survival Guidance

My particular sensibilities suggest to me right about now that the benefit/cost of doing some basic preparations in the event is a rather large positive number; meaning, the benefits far outweigh the costs.

Whether you believe in solar storms or not, there’s enough natural and man-made disruptions potentially looming to do some basic preparations. Some extra long-lasting food in the pantry, potable water, wind-up radio and flashlights, LED lighting with ample battery supplies, camper stove with ample fuel, a family plan to seamlessly work through the solar flare-causing disruptions… these “investments” can pay huge dividends.

This next video provides some expert views of the impact of solar flaring and underscore the simple things to do to prepare for the potential impact of solar flares. (You’ll hafta watch it on Youtube, just click the arrow within the video for the link.)

Click here to view the embedded video.

Have you heard of a “Faraday Cage”? A Faraday cage or Faraday shield is an enclosure formed by conducting material or by a mesh of such material. Such an enclosure blocks out external static and non-static electric fields.

A Faraday cage

Some people concerned about having their electronics destroyed by strong solar flares build these Faraday cages and store electronic devices in them. There are even people who build a Faraday cage within their garages in order to protect their vehicles.

If interested, know that Youtube has hundreds of examples of how to build a Faraday cage.

For other survival guidance for solar flares or any other systemic mishap, check out what I wrote during Japan’s earthquake and tsunami last March, 2011:

Japan Tsunami Creates Health Concerns… Are You Prepared? Clean water, food, medical supplies and shelter are among the top health concerns following a tsunami. How would you fare if a tsunami or earthquake hit where you live?

Be Self-reliant – Be Prepared for Calamity Some resources to help bring you to self-reliance.

“10 Things to Learn from Japan” A Lesson for the World The calm, dignity, grace, order, self-sacrifice, ability, tenderness training, consciousness and media restraint so evident these past weeks in Japan as its people survive and rebuilt their society after the massive earthquake and tsunami presents a valuable lesson to the world.

So, in sum, whether all this information alarms you or has you yawning (“Yeah, just another chicken little moment.”), couldn’t hurt to keep track of solar radiation storms and the like. You can do that at spaceweather.com.

Do you think solar flares could be a significant enough problem that one should prepare for them? If so, please tells us in the Comments section below.

Yep.

The Reboot Cleanse Diet – Two Common Struggles

Joe Garma — Sat, 21 Jan 2012 19:21:57 +0000

The Reboot Juice Cleanse, or Reboot Diet, is a popular and effective diet and/or cleanse; however, if you don’t approach it right, you will abandon it quickly as you struggle with hunger and detox headaches. Here, I answer two common questions from Reboot beginners who struggle to get the Reboot right.

YOU MIGHT have heard by now of the “Reboot Diet”, or the “Reboot Juice Cleanse” made very popular by Australian Joe Cross’ documentary, Fat, Sick and Nearly Dead.

A fast recap of the film: Joe Cross is fat, sick and although not “nearly dead”, he’s on that path. (Yes, I know we all are, but his was shorter than many.) The good entrepreneur that he is, Joe decided to make a documentary of his approach to losing weight and getting fit. For 60 days, he ambled across the USA while consuming nothing but vegetable-fruit juices made by his trusty Breville juicer (the same one I use). We witness Joe getting thinner and more vital, as does a couple of inspiring people who join him on his juicing quest.

So, now web sites have sprouted on the Interwebs to promote and support the Reboot Juice Cleanse. I myself have written about it, seeking to add my two cents about how to best go about successfully implementing this Reboot Diet.

In Fat Sick and Nearly Dead – The Reboot Plan, I introduce the documentary and suggest some improvements about how to do the Reboot Juice Cleanse.

In The Reboot Diet and the Detox Effect, I caution that diving from a meat and potatoes dietary existence into an all-juice, all-the-time diet/cleanse is a recipe for headaches, discomfort, hunger and an overall f_ _k you attitude manifested by throwing the Breville juicer out the window.

With all that as background, the reason I write this particular post is to share two comments I made to questions asked at the Join the Reboot site. I’ll present the questions asked by two earnest, beginner juicers, and my response to each.

Two Questions, Two Answers

Jon asks:

“I am new here and took the assessment which recommended that I should use the 15 Day Reboot program. I was actually interested in shooting for the 60 day juice fast as was demonstrated in the movie ”Fat Sick and Nearly Dead”. Is there anyone currently working towards a 60 day plan here? Should I give it a shot or should I stay with what was recommended?”

My Reply:

“Jon, I’ve been cleansing and juicing off and on for 30 years, and have helped friends do the same. Given that experience, let me suggest that you first learn to add the juicing to whatever diet you now have. Over time, begin substituting fresh foods for the stuff that inhabits cabinets. Then, drop a meal, add juice. Spend a week with that. Then drop two meals, add juice. Once you’ve gotten to this point, you may be ready to sustain a long juice-only cleanse.

This process will help ensure success and also minimize the detox effect, which could upend the whole juice cleanse. Don’t know if this site will allow it, but I’ll try to copy a link to “The Reboot Diet and the Detox Effect” for more about this: http://wp.me/pA04z-MQ

If it doesn’t show up just google, “The Reboot Diet and the Detox Effect”.”

Doris asks:

“Hi I want to workout where will I get my protein”?

My Reply:

“Doris, getting protein during a cleanse is not easy… I mean enough to keep or build muscle while cleansing.

Most protein sources (meat, fish, eggs) is acidic and should be avoided during a cleanse. Unfortunately, even if you don’t do exercise that breaks down muscle tissue during a cleanse, most people lose lean muscle tissue. Of course, this is compounded if you do the sort of exercise that does tax the muscles.

As a long-time cleanser and exerciser, I’ve faced this issue many times. Sometimes I just say, “the heck with it”, and keep ingesting my whey protein in water. I still get good cleansing results. But perhaps a better solution would be to eat a vegetable-based protein, like pea protein, or hemp protein.

Whichever you do, I suggest that if you’re going to exercise during your cleanse –assuming you’re just ingesting juice — do it with less intensity. After all, an important part of cleansing is to let your body excise toxins, rest and recover.”

Now, I share these two questions because they are common questions for beginners seeking to do a juice cleanse, or substantially reduce the foods common to the American diet in favor of vegetable/fruit juices.

The Bottom Line

As with any journey, where you start on the Reboot Cleanse depends on where you are. The further away is your regular, every day diet from an all vegetable and fruit diet — the slower must be your transition into a veggie/fruit juice diet/cleanse. Given that a cleanse demands rest, you should choose to do it when you can be less active than normal, and that includes ratcheting down the exercise intensity.

During a cleanse, you’re likely to lose both fat and muscle, so you could supplement with vegetable-based protein like pea or hemp protein. I’ve used whey protein powder (see ), which frankly is not ideal because whey is a diary product and diary is acidic, whereas a cleanse is about getting your body more alkaline; however, I still benefited from my cleanses even while using whey. (This is the whey product I use.)

If you’ve had any experience with juicing, how ‘bout you tell us about it in the Comments section below.

Thanks for reading!

Yep.

P.S. Here’s the Breville Juicer that Joe Cross and I use. Click the image and learn more about it at Amazon.com, and there you can decide if it’s the juicer for you.

Sit A Lot? Six (Powerful) Reasons NOT To

Joe Garma — Tue, 17 Jan 2012 21:04:46 +0000

The data doesn’t lie. Sitting for hours each day does the body harm. Sitting can reduce your lifespan, nullify the benefits of exercise, increase cancer risk, and other unhappy things. Read why you have to get up and move. Often!

Six Powerful Reasons to Sit LESS

WHAT BETTER moment to write about the dangers of sitting on your duff than when I am doing just that, along with a dozen others languorously sitting in this sunny Sausalito café?

I’m not a full-time blogger, nor am I a full-time (so-called) knowledge-worker, who typically massages his knowledge for employers while sitting. And yet, my derrière can be often found spread out on a chair.

Former Secretary of Defense, Donald Rumsfeld, famously used a standing desk. Some people use a large stability ball. (Which I do too, here and there.)

Standing actually burns substantially more calories than sitting. The stability ball is better than a chair because muscles that support your core must subtly work to keep you balanced and properly seated (aligned) on the ball, which also burns more calories than simply sitting in a chair.

So, what are you waiting for? More data? Well, consider these six reasons that I grabbed and will here summarize from a Huffington Post article called, Sitting: 6 New Reasons It’s Bad For Your Health.

Six Reasons to Get Up and Move!

1. Sitting can diminish the benefits of exercise. Researchers from the University of Missouri published results suggesting that sitting throughout most of the day may put individuals at higher risk for diabetes, obesity and non-alcoholic fatty liver disease — even if you clear time for daily exercise.

2. Sitting can increase the risk of death. As HuffPost editor Amanda Chan reported, a study in the American Journal of Epidemiology found that women who sat six or more hours a day were nearly 40 percent more likely to die over a 13-year-stretch than those who sat less than three hours.

Men fared better… sitting for more than six hours was linked with an 18-percent higher risk of death.

3. That no-good TV. Every hour you sit in front of the TV, you can slash your life expectancy by nearly 22 minutes. Sound like nonsense? Well, here’s the study from the British Journal of Sports Medicine.

Do those hours add up to, say, six per day? Well, couch potato, off your feat consistently for that long can cut your life expectancy by five years.

4. Sitting increases cancer risk. Is it ridiculous to suggest that sitting may be responsible for more than 170,000 cases of cancer yearly — with breast and colon cancers being the most influenced by rates of physical activity (and inactivity)?

Christine Friedenreich, an epidemiologist with Alberta Health Services told this to MSNBC: “For many of the most common cancers, it seems like something as simple as a brisk walk for 30 minutes a day can help reduce cancer risk.”

5. Sitting adds to butt fat. HuffPost UK reported this:

“In a bid to explain why sedentary behaviour causes weight-gain, scientists believe that the precursors to fat cells turn into flab (and end up producing more) when subjected to prolonged periods of sitting down, otherwise known as ‘mechanical stretching loads.’”

Translation and conclusion: Putting prolonged pressure on your bottom can produce up to 50% more fat on it.

6. Sitting is an independent risk factor for serious cardiovascular events. Men’s Health covered a study in the journal Medicine & Science in Sports & Exercise, in which researchers from Louisiana found that people who sit for the majority of the day are 54 percent more likely to die of a heart attack.

Now, you may feel fine sitting all day long. I feel fine. But I can tell you that facts matter to me, and I’m going to make sure that I consciously get off my duff every hour, walk around, stretch, do a few squats, before spreading the glutes back over the cushion.

Amen.

The “Miracle” Supplement for Depression, Arthritis and Liver Health

Joe Garma — Fri, 13 Jan 2012 21:36:22 +0000

ProHealth’s Rich Carson calls it, “almost a miracle drug”. I call SAM-e the “triple threat”, for it threatens to vanquish depression, arthritis and liver dysfunction. SAM-e is a powerful, natural supplement that can be superior to antidepressants and as effective as NSAIDs for osteoarthritis, without the negative side effects. Watch the video. Learn how to use it and where to get it below.

IN THIS post, Rich Carson and Karen Lee Richards team up to laud the multiple powers of the natural supplement, SAM-e. If you’d like to improve the health of your joints or liver, or could use a healthy mood enhancer, read Ms. Richards’ summary of the SAM-e research, and watch Rich Carson’s interview.

Rich Carson is my long-time friend, an expert on supplements and the founder of ProHealth, Inc. Karen Lee Richards is Lead Expert specializing in Fibromyalgia and ME/CFS, for HealthCentral’s ChronicPainConnection.

You couldn’t find two better people to tell you about how SAM-e helps promote a natural improvement in the symptoms of osteoarthritis, depression and liver disease.

I call SAM-e the triple threat supplement – relief from joint pain, blue moods and liver ills. I take 400 milligrams every morning.

Here, Rich Carson introduces you to the substantial benefits of SAM-e:

OK, now that you’ve absorbed the basics, I’d like to summarize some of Karen Lee Richard’s research on SAM-e from her article, SAM-e: a Hard-Working Molecule that May Help Ease Pain & Brighten Mood. (Thanks to ProHealth for reprint permission.)

Let’s start out by quoting Ms. Richard’s lead paragraph to set the stage:

“Clinical trials have shown SAM-e to be comparable to prescription antidepressants for depression and as effective as NSAIDs for osteoarthritis. But, as SAM-e supports the body’s natural mood and inflammation modulating functions, it doesn’t have all the negative side effects associated with those drugs.”

[I’d argue that SAM-e might be superior to prescription antidepressant, cause they’re ineffective for many users with mild to moderate depression, as Dr. Andrew Weil discusses in this post, Dr. Weil’s Four Alternatives to Antidepressant Drugs.]

Unlike most supplements, SAM-e (S-adenosyl methionine) is not an herb or a vitamin, but rather a molecule naturally produced in all living cells. It is sold as a dietary supplement in the U.S, although it is powerful enough to be designated as a drug, as it is in at least 14 countries.

Thousands of research studies have been conducted all around the world on SAM-e, investigating its supportive effect in those with many different diseases and conditions, including depression, osteoarthritis, chronic liver disease, fibromyalgia, and Alzheimer’s disease.

Let’s delve a bit into how SAM-e can help with each of these diseases and conditions.

SAM-e and Depression

Significant Improvement Seen in Major Depression with SAM-e

Based on my readings and simple, non-scientific self-experimentation, I’ve argued in Dr. Weil’s Four Alternatives to Antidepressant Drugs and A Little Depressed? 10 Actions That Help Me that antidepressant drugs are NOT the way to go for treating mild to moderate depression. (Get your doctor to weigh in here, cause I’m not one for sure!)

Consider three points that Ms. Richards presents about SAM-e’s value to helping with depression (and then note my comment right after):

• SAM-e has been studied extensively over three decades as a possible option for those with depression, perhaps because 29% to 46% of patients with major depressive disorder have no response or only a partial response to pharmaceutical antidepressants. At this point, there’s an impressive body of literature suggesting the mood-supporting efficacy of SAM-e.

• In an open trial, 20 outpatients with major depression were given SAM-e, beginning with 400 mg/day and gradually increasing to 1600 mg/day by day 12. Nine of the participants had a prior history of not responding to traditional antidepressant treatment. All 20 patients showed significant improvement with SAM-e, including seven of the non-treatment resistant and two of the treatment-resistant patients who experienced a full antidepressant response.

• A double-blind randomized trial compared the efficacy of supplemental SAM-e with the antidepressant desipramine in 26 patients with major depression. At the end of four weeks, 62% of those given SAM-e had significant improvement compared to 50% of those taking desipramine.

OK, here’s my note about the above three bullet points: The studies cited indicate what they indicate, but, frankly, I’d feel uncomfortable to suggest that people experiencing anything but mild to moderate depression trash their doctor prescribed antidepressants in favor of SAM-e. If you’ve been diagnosed as having strong/severe depression or other psychiatric issues, DO NOT trash your prescribed drugs in favor of SAM-e; rather, take counsel with your doctor!

SAM-e and Joints

Impressive Results in Osteoarthritis Patients Using SAM-e

In her article, Ms. Richards continues with her review of SAM-e, citing how it can benefit those suffering from Osteoarthritis.

She reports that an estimated 27 million people have osteoarthritis, making it the most common form of arthritis.

(Below, I reprint Ms. Richards words; the bold words are my emphasis…)

The pharmaceutical treatment for osteoarthritis is non-steroidal anti-inflammatory drugs (NSAIDs) – either over-the-counter medications like aspirin, ibuprofen and naproxen, or prescription medications like Celebrex, Relafen, Daypro, etc.

While NSAIDs can be effective pain relievers, their regular use can result in some devastating side effects such as ulcers and other gastrointestinal problems, increased blood pressure and kidney damage.

Notwithstanding the side effects, in the long run NSAIDs may actually worsen joint problems because they slow the production of collagen and proteoglycans, which help to make cartilage an effective shock absorber.

By contrast, SAM-e seems to support an anti-inflammatory response equivalent to the effect of NSAIDs, but without the toxic side effects. SAM-e does not harm the digestive tract, nor does it contribute to the breakdown of cartilage. Instead, one study shows it may actually help the body restore damaged cartilage.

• A meta-analysis of 11 clinical trials involving 1,142 patients was done looking at SAM-e for support of osteoarthritis symptom relief. The study authors concluded, “SAM-e appears to be as effective as NSAIDs in reducing pain and improving functional limitation in patients with OA without the adverse effects often associated with NSAID therapies.”

• A randomized double-blind cross-over study of 56 patients diagnosed with osteoarthritis of the knee compared SAM-e (1200 mg) with the prescription drug celecoxib (Celebrex 200 mg). The results showed no significant difference between the two – both patient cohorts demonstrated significant improvements in pain and joint function – leading the researchers to conclude that SAM-e was as effective as celecoxib in managing the symptoms of knee osteoarthritis.

• In a German study, 21 patients with finger osteoarthritis were given SAM-e for three months. MRI scans done on their hands both before and after the treatment period revealed significant structural improvement in the cartilage.

SAM-e and the Liver

SAM-e Supports the Prevention and Improvement of Liver Disease

I’m still amazed when I think about how unique is the liver. The liver is unique because it is the only internal human organ capable of regenerating itself. Did you know that a liver reduced to 25% of its normal size could regenerate into a whole liver again?

SAM-e plays a leading role in that regeneration.

SAM-e is thought to be beneficial for those with liver disease by acting as a precursor of antioxidant glutathione; repairing the mitochondrial glutathione transport system; inhibiting the toxic effects of proinflammatory cytokines; and increasing DNA methylation.

There are nearly a thousand published studies documenting SAM-e’s ability to support prevention and improvement in liver disease. Back to Ms. Richards:

• In a study of hepatic glutathione levels in patients with liver disease, participants were divided into four groups. Nine patients with alcoholic liver disease were given SAM-e; seven patients with non-alcoholic liver disease were given SAM-e; 8 patients with alcoholic liver disease were given a placebo; and 15 normal subjects served as a control group. Prior to beginning treatment, all patients had very low hepatic glutathione levels compared to controls. Following treatment, patients receiving the SAM-e had a significant increase in their hepatic glutathione levels compared with both the placebo-treated group and controls.

• When SAM-e was given to 62 patients with alcoholic cirrhosis in a clinical trial, they were significantly less likely to die or require a liver transplant within the next two years, compared with 61 patients who had received a placebo.

SAM-e and Fibromyaliga

SAM-e Is Promising for Fibromyalgia Patients

Although SAM-e has not been studied yet as much for support of fibromyalgia patients as for those with some other illnesses, the results thus far are encouraging. In one double-blind study of 44 patients with primary fibromyalgia, improvements were seen in the areas of clinical disease activity, pain, fatigue, morning stiffness and mood.

SAM-e and Alzheimer’s Disease

SAM-e May Help Prevent or Delay Alzheimer’s Disease

Since extremely low levels of SAM-e were found in the cerebrodpinal fluid and brain regions of Alzheimer’s patients in a 1996 study, researchers are examining the potential benefits of supplemental SAM-e in Alzheimer’s.(11) A recent study stated, “…our findings suggest that dietary supplementation with SAM… holds promise as a therapeutic approach to prevent or delay AD. A preliminary study indicates that SAM can provide some cognitive improvement in AD patients.”

How to Use SAM-e

Facts About SAM-e You Need to Know

Dosage: Recommended therapeutic doses usually range between 400 – 1600 mg a day, although some individuals may require higher doses. Studies suggest that 400 mg per day may be adequate for osteoarthritis patients, while up to 1600 mg a day is often needed for mood support. The usual dose for those with liver disorders has been 1600 mg a day. (As with any addition to your health support regimen, supplementation with SAM-e should be considered only with the approval of your professional healthcare team.)

How to Take SAM-e: SAM-e works best when taken on an empty stomach. Because it is absorbed mainly in the intestine, enteric-coated tablets that allow it to pass through the stomach intact are preferable. Leave tablets in their foil or foil blister packs until you are ready to take them in order to maintain their stability.

Adverse Effects: There seem to be few adverse effects with SAM-e, even at high doses. Occasionally mild gastrointestinal distress has been reported. Since SAM-e can sometimes lead to insomnia, it is usually best to take it early in the morning. Because it plays a role in mood support, SAM-e may trigger manic episodes in people with bipolar disorder.

Contraindications: While there are no confirmed drug interactions with SAM-e, individuals using prescribed medications such as antidepressants, including serotonin re-uptake Inhibitors and MAO inhibitors, should consult a physician before using. Individuals with Parkinson’s disease, bipolar disorder or manic depression should not take SAM-e.

Some Final Words About SAM-e

The Data

The assertions reproduced here are footnoted by Karen Lee Richards’ article her from which they’re extracted. If you’re interested in the studies she cites, please go to her article, SAM-e: a Hard-Working Molecule that May Help Ease Pain & Brighten Mood.

You’ll discover that more than three decades of solid research support the use of SAM-e to help promote natural improvement in symptoms of osteoarthritis, depression and liver disease.

Where to Buy SAM-e

I suggest you get it at ProHealth, where I get mine. SAM-e has been one of the cornerstone supplements offered by ProHealth for many years because it’s useful for so many chronic aliments.

This is how I present it in the Products section of this site:

ProSAMe This supplement is a wunderkind – it helps to stabilize moods, support healthy joints AND liver function. It’s an important part of my arsenal, but I refrain from taking it all the time, as I like to check in, unadulterated, to see how my natural emotional well being is doing.

Note: I have an affiliate marketing arrangement with ProHealth, which means if you buy SAM-e from the above link, I will get a commission from them. This does not at all affect the price you pay. If you don’t wish for me to get a commission, simply go to ProHealth, search for SAM-e and buy it there.

Well, lots to digest with this post. If you have comments or questions, please submit them in the Comments section below.

Physically Imbalanced? Start with Your Core.

Joe Garma — Tue, 10 Jan 2012 03:52:46 +0000

Who isn’t physically imbalanced? Such as the left arm, or leg, is weaker than the right; or one side is stronger than the other. Such imbalances can get worse with age. No better time to get balanced than now. Buddha would approve.

Get Physically Balanced; Start with your Core

I JUST answered a question posed by someone using Quora, a site that links answers to questions. I get emailed health oriented questions from Quora, and if I have the time and can add some value, I do.

I answered one today that I’d like to share here on GoH because I think it’s a commonly experienced situation. The questioned was:

“What is the best way to fix muscular imbalances/disproportionate muscles?”

What follows is my answer.

“This would be my approach to fix muscular imbalances.

Say I could press more weight overhead (military press) with my left arm than my right. I would do four things to balance things out:

1. I’d do various deltoids exercises with dumbbells so the stronger side didn’t contribute a disproportionate amount of work, as it might when lifting a barbell. You could try using less weight on the weaker side but doing more reps, and then more weight, fewer reps. Mix it up. You want to shock the weaker side to grow.

2. I would check opposing muscle groups and test their balance. Since, deltoids push, I’d look at pulling muscles, such as the lats and biceps. Make sure they’re even, left vs right, and not weak relative to pushing muscles. If they are weak, do #1.

3. I’d completely stretch the muscles after workouts. A master of this is the physical therapist/weightlifter at the mobilitywod.com site. Search for the stretch you wish to learn and learn from a master.

4. Finally, I’d work the core. Could be uneven on the left vs right sides, and therefore doesn’t give balanced support to each side when lifting. Strength emanates out from the core to the arms and legs. Core exercises abound all over the Internet, so look around. Here’s a place to learn about getting strong where it counts, the core.”

Yep

Get Relief from Depression with Rumi

Joe Garma — Sat, 07 Jan 2012 04:01:28 +0000

Using antidepressants are not the only way give relief to mild from moderate depression. Dr. Weil has four suggestions, I’ve written about 10. Here’s how a little walk with Rumi can help relieve the blues.

BEFORE I go amend a post I wrote a while back suggesting some actions to help alleviate depression (or the moody blues), I want to more fully explore a simple but wonderful act with you right here.

Late last November, I wrote a post I named, A Little Depressed? 10 Actions That Help Me. As I wrote it, I knew that over time I’d keep adding to it as new “acts” arose in my life that I found were worthwhile behaviors that can clearly shifts one’s (or at least my) mind set.

It all began with finding the iPod that I thought was lost forever. Not one to listen much to music on iPods, I was, nevertheless, so pleased to find it that I affixed the ear plugs, grabbed my walking shoes and went for a jaunt.

I wasn’t in a foul mood at all, but it soon occurred to me that the walking combined with the music – a particular kind (in fact, not music per se at all) – carried me to a place that cradled me with sweet endorphins that swept all my cares away.

Now, readers of my various posts on depression, such as Dr. Weil’s Four Alternatives to Antidepressant Drugs (great pod cast interview there with Dr. Weil), know that I believe (as does Dr. Weil) that many people with mild to moderate depression may be able to control it without antidepressants (go to the above link for more on this).

Dr. Weil has his “four alternatives” and I have my “10 (now 11) actions”, and if you throw them in a shaker jar and shake, shake, shake… just maybe those antidepressant pills can be shaken from the pill box into the garbage.

A Music Recommendation (not quite)

Yeah, whatever moves you, whatever can shift you to a better mental state… that’s the recommendation. But for me today, the music itself was a minor, background harp plucking here and there. What was front and center, and largely responsible for my shift in consciousness, was Rumi.

For those of you who don’t know, Jalāl ad-Dīn Muḥammad Rūmī was a brilliant and revolutionary Persian Sufi, mystic, poet and philosopher of the 13th Century. He’s considered one of the best poets of all time.

It was Rumi’s poetry, as translated and spoken by the wonderfully erudite Coleman Barks, that made that walk great, and inspired this post.

Check it out. Go here and you can listen to the Coleman Barks album, What Was Said to the Rose. Start with the first selection, What Was Told and keep going till you’re mesmerized. For your own happy walk, download What Was Said to the Rose on whatever device will play it and go outside and take a walk, particularly the next time you’re blue.

P.S. I’d really enjoy it if you’d share your favorite poem in the Comments section below.