Rule for Health. Rule for Life.

I did an interview last week for Entrepreneurial Fit radio and my parting tip was "Exercise before email." While I had initially written that tip back in 2010, I hadn't used it much lately and over the last few days it is really growing on me.

In the context of the radio interview, I was talking about first thing in the morning. It is far too easy to end up in a place where checking email (or other social media) is the very first thing you do each morning. It is particularly easy for those of us (I'm guilty here) who keep our mobile phone by our bedside. Many mornings before my brain is fully awake, I'm plugging back into the grid and running through my email, Twitter and the Cybercise and Move.Eat.Be. Facebook pages. Inevitably, I'll get distracted by something and end up getting up late and having to rush through my morning exercise to get on with my day.

This is stupid. 

If there was anything so earth shattering that had happened overnight, I trust someone would have called me. And, yes, I'd answer the phone because it is next to my bed.

The exercise before email rule is a great thing to implement first thing in the morning, at least. Even if you only have time for 10 jumping jacks, a five minute yoga or stretching routine, 5 pushups or a walk around the block - it is something for your mind and body and doing so will get your day started on a better foot.

If you want to get really crazy with it, implement the rule for each hour of the day. Many people are realizing that email is a giant time suck and those smart people are transitioning to a "check email once per hour" or (egad) only four times a day. If you are one of the wise, brave souls who has cut the email cords and started such a system you could easily add an exercise before email practice into your life. Every time you hear the email bells ring, you could stop and do five minutes of exercise before checking your inbox. If there is anyone out there brave enough to try this, I would love to hear how it goes.

Seriously, we (by which I really am also guilty here) spend far too much time in front of our computers and far too little time moving our bodies. In fact, I'm sitting in front of my screen writing this on a lovely Sunday afternoon (I'm doing it for you, dear people).  Every small practice you start for your health matters and exercise before email is a great place to begin.

This week, I am going to religiously follow the exercise before email rule each morning. And for now, before I fall victim to whatever email is now sitting there waiting in my inbox, I'm going outside to walk my dog.

Happy Sunday!

Local Cows are Sane

By now, you've likely read the story that the first new case of mad cow disease in the U.S. since 2006 was discovered in a California dairy cow.  I'm certain, you like me, felt safe and reassured in the subsequent news releases saying there was no threat to public safety, this cow's milk wasn't tainted and if it was people can't get sick from the milk, etc., etc. Maybe this is true, but I ask you, is it worth the risk?

Perhaps I have lost faith in the "patting on the head" public statements we often receive. "There, there dear. You don't need to worry your pretty little head about sick cows. Trust us, it will all be fine." Right now, the officials involved are trying to figure out how bad this might be and the meat and dairy associations are in full-blown crises mode working on strategies to prevent consumers from running away from all meat and dairy products. Yes, a consumer boycott would be devastating to their income and there are people and jobs involved here. And, yes, I don't want to consume any products that may have been exposed to bovine spongiform encephalopathy (BSE) (aka "mad cow disease") which is thought to be the cause of a fatal brain disease in humans called Creutzfeldt-Jakob.

Here's the deal. This sick cow was randomly selected for testing. From CNN, "Luckey [VP at company who tested the cow] would not divulge on which farm the animal was found. He said his company tests 1,000 to 2,000 animals a year, which he described as "a small percentage" of the overall number of animals it renders."

Basically, we consumers got lucky they picked a sick cow. The dairy and meat industry drew the short straw this time. This cow was about to be rendered and could have ended up in many, many places including feed for chickens and other livestock spreading the disease further. On in the US does the Government sanction the practice of allowing dead animals to be ground up and turned into feed for other animals. Disgusting.

Please don't ask me to believe this is the ONLY SICK COW IN CALIFORNIA. There are thousands of cows in California and they don't each get a customized diet. Whatever this cow ate that made it sick was also fed to dozens of other cows, at least.

Your best option? Eat local and know your farmer. My grandfather was a dairy farmer and he knew every single cow on his farm. If one of them started acting strangely, he would have quarantined it, called the vet and figured out what was going on well before it had the chance to produce tainted milk or sicken the other members of the herd. Small, local farmers treat their animals with care and respect. They are in tune with their animals much like we are with our kids or pets. Think I'm crazy? Go and visit a farm this weekend. When you talk to the farmer, ask him or her for the cows' names. I had two "pet" cows growing up and named the Cinnamon and Brownie. I was heartbroken when each passed.

In a giant industrial dairy farming operation cows are numbered, not named, they not allowed to roam the pasture and are instead fed a cocktail of drugs, chemicals and feed made from their dead cousins. A sick cow is something to be disposed of not something to be mourned.

You are your own best defense against mad cow. Talk to farmers. Know your food. Eat local. Now is the perfect time to start - farmer's markets are everywhere.

Chat and Challenge vs. Test and Treat

As the Supreme Court begins their debate on PPACA (aka health reform) today, I thought I would challenge us to think about how our healthcare system can be different. The health reform legislation doesn't go far enough to transition our disease-care system into a system which takes care of people's health. We need a self-care system which uses our health and medical professionals to help each person learn how to take the best possible care of their own health.

Our current "disease focused" system is all about treating the ill. When most of us visit our doctors, we do so to share a complaint and seek relief. Pain in the knee. Digestion issues. Trouble sleeping. For many of these issues, the standard operating procedure is to run a few tests and then write a prescription. In 2010, Americans spent over $300 billion on prescription drugs. I call this the "Test and Treat" system and it won't help us get healthy.

I am not blaming the doctors here. In order to cover the costs associated with complying with the rules of the disease-care system, doctors must see as many patients as possible each day. Most doctors did not go into medicine to become a manufacturing plant (see my earlier blog on the factory of medicine), they went into medicine to take care of people. But in our "test and treat" world, the patients want quick relief (without changing their habits) and the doctor needs to get onto the next patient.

There is another way. I call it the "Chat and Challenge" approach to health. As we all know, most of what ails us stems from lifestyle choices. Poor food choices and lack of exercise top the list and this isn't the focus of most of our doctor visits. We need to redesign the system so each person belongs to a wellness community. The wellness community includes personalized coaching, implementable plans for getting more exercise and eating well, classes to fill the gaps in personal health knowledge and medical professional (doctors, nurses, etc.) to take care of medical issues. During a visit, each person engages in a conversation with the members of their wellness team. The wellness team chats with the person and then challenges them to make small, specific, personalized and positive changes in their health (ala Tiny Habits by Dr. BJ Fogg).

Everyone's life is different and people, by and large, want to feel great. Let's have a chat and challenge ourselves, and each other, to imagine a different world.

Wellness for Road Warriors

I've been a road warrior for over 20 years. Some months I'm on the road every week and for some glorious months, I rarely travel. For those who also travel you understand the glamour lasts about 2 days... on your very first trip. After that brief honeymoon period is over you realize how difficult travel can be, particularly on your health. Let's face it - when we travel most of us don't get much exercise, we are forced to eat out and our sleep usually suffers. Since I'm on a mission to save the healthcare system by helping people get healthy, I thought I'd share some of the things I do while traveling to help me stay healthy.

Before Your Trip

1. Packing. I take workout clothes on every trip. I don't use them 100% of the time, but having them along is an excellent start. The invention of the Vibram five finger running shoes has made this so much easier. These little gems are great for shorter runs and barely take up any room in your bag (I never check luggage so space and weight is crucial). If you buy a pair, give your body time to adjust to them. If you're a regular runner, I would start with an easy mile or two run on the treadmill and build up from there. If you're not a runner, hop on the treadmill and walk in them. Start slow and soon you'll wonder what you did without them. 
2. Snacks. My go-to travel snack is unsalted, roasted, organic almonds. Akin to the phone charger for my body, these go into a ziploc bag and go along. Choose the travel snack that works for you but the idea is to choose something nourishing and healthy. Nuts and seeds are a great idea. For early morning flights I also may take a peeled hard-boiled egg in a little plastic container. Avocados travel well, as do apples. Whole, real, natural food is your best choice. While a few health bars are actually healthy, I still like to stick with real food while I have access at home. 

At the Airport

1. Water. I think the water bottling companies are in cahoots with the TSA since you can't carry even sealed bottles of water through security. Water, once through your strip, pat, and scan down, is very important. I drink at least 12 ounces on the way to the airport (and am sure to leave some in my car for the return trip) and I buy at least 20 ounces while at the airport. I also have a Vapur which is stashed in my bag and I'll sometimes fill that up at the water fountain. Do not rely on the airline to give you water. Period. Take some onboard. 
2. Walk. Once through security, I head to my gate (stopping for water along the way). Once at my gate, I confirm all looks well (flight on time, gate hasn't changed, either an airplane there or people who look like they expect one) and then I walk. Sitting and waiting for a plane so you can sit during your flight always seemed a bit silly to me. Use your waiting time for walking and get a little exercise. 

On the Plane

1. Drink water. You carried on board, now drink it. Your goal is to finish your last sip of water when the airplane door opens at arrival. 
2. Skip the Airline Snacks. You have also carried on your go-to snack of choice, so enjoy it. This will help you avoid whatever food-like items the airline is either giving away (not common any longer) or selling from the back of the in-flight magazine. For longer flights, I sometimes pack a little picnic. Yes, I get some strange looks from the people around me but I like to think I'm setting a good example for others by munching on my salad with quinoa. 

In Route

1. Find food. For my longer trips and if I have a rental car, I find a grocery store. iPhone is my friend and I do a quick search for a grocery store on my route from airport to office or hotel. My first choice is Trader Joe's. Once there, I buy non-perishable real food such as fruits and vegetables. If I have access to a refrigerator (or feel like getting ice at my hotel to keep things cool), I may expand my purchases. The idea is to have something for breakfast and snacks to help you avoid making bad choices in other places. Also, buy some water - likely cheaper here than anywhere else you'll be. If you have a water bottle along, buy a gallon jug. Cheap and good for the planet.

At the Hotel

1. Find the gym. Most hotels now have a fitness room. After check-in and on the way to my room, I do a little walk by the hotel gym so I know where it is and I know what kind of equipment they have, how much room, etc. This information helps me better plan my workout. If it is a small gym and I have flexibility in my schedule, I'll go there during off peak hours so I don't have to wait. 
2. Get more water (if you haven't stocked up in route). Yes, the in-room water might be outrageously expensive, but if your choice is nothing or that, spend the $5 and be hydrated. Your body will thank you. Better yet, find a convenience store nearby and buy several bottles and keep them handy. Drink water frequently - even more so than your healthy habits dictate at home. Flying is dehydrating. Hotels are dehydrating. Your body needs extra water while you travel. 
3. Workout. My schedule is different in each city so I have to plan my workouts. Sometimes the night I arrive, sometimes the next morning, if I'm lucky after work. The point being, look at your schedule and make an appointment with yourself to workout. Say you have another conference call if you have to protect the time from well-meaning invitations. Make the time. If you're a member, Cybercise.¹

At the Office

1. Skip the Breakfast. The universal office breakfast is donuts, bagels and other sugar-laden "food-like" items. You've had your fruit, nuts and water. You do not need the sticky bun. Just say no. 
2. Walking Meeting. If you're brave, suggest a walking meeting. This is a great way to have a chat with one to two people. If gets you all outside and you may find the act of exercising your body helps your mind get more creative. 
3. Lunch carefully. Lunch brought to you by the same people who tried to poison you during breakfast. Lunch is typically riskier as many companies have lunch brought in so you can have a working lunch (travesty of justice, I think). Most of these lunches are sandwiches and chips or worse yet, pizza (a big dose of thanks to my long-term clients who know I prefer salads for lunch and are sure to have something there for me). I'm sure your Grandma told you to eat what people make for you, so you may have little choice other than eating whatever is presented to you. Whatever it is, eat half of what you normally would. If you're doing the no-bread thing, split a sandwich with a vegetarian (you get the meat, he gets the bread). Skip the chips. Drink more water. And whatever you do, don't drink the soda. If you have your Vapur with you, find the water cooler. Every office has one. Or make a cup of hot tea. 

After Work

1. One Drink. The compulsory "let's go out and have a drink" post-meeting routine. I happen to enjoy a workout after work, but seldom have the chance. The "leave the office and head to the bar routine" is common so you may have to make the best of it. When I arrive at the bar, I'll order a sparkling water while I "think about what I want to drink." That gets a water in my system and takes some of the have a drink pressure off. When round 2 comes by, I'll usually have a glass of wine. If there are more rounds, I transition back to sparkling water. Sometimes people say something. If you're brave and know the people well tell them you have a one drink rule while traveling. If they'll think you're weird, make something up. As I said at the beginning, traveling isn't always glamourous and sometimes we have to lie to protect our own health. 
2. Sleep. Getting enough sleep is crucial. Particularly if you've traveled time zones. Get to bed early and get up early so you can exercise. The great thing about being in a hotel is there aren't any household chores nagging at you to finish before bed. Take 10 or 15 minutes and stretch or do a little yoga. I usually turn the AC fan on to make a little white noise. Have a drink of water, read something you enjoy, and get a good night of sleep. 

Hopefully, this list will help. I welcome other ideas from my fellow road warriors. And, if you see me on a plane eating a salad, please say hello (but please don't try to talk my ear off during the whole flight - I cherish my quiet airplane time). Remember, every moment you can make a choice that betters your health. Be strong with me - I'm cheering for you. Happy traveling!

¹My traveling life was, in large part, the inspiration for Cybercise. I created the company so I could workout anywhere - even if there wasn't a hotel gym or if I only had 15 minutes to grab a quick workout. Not a commercial - just part of my story!

P.S. I've started a group on LinkedIn called "Wellness for Road Warriors." If you're on LinkedIn, join us, won't you? 

A Dog Day Morning

This is Loki, our 7-year old lab. Most every one of his days starts the same and as I watched him this morning, I became more convinced he is the smart one in the family. I think we can learn many things from the animals in our lives if we only take the time to listen. Recently, I've been on a re-training regime, courtesy of Loki. He's teaching me to trust that he will listen when I call him to return to my side while off-leash walking. While conventional wisdom might say he is being trained since we are now living in the city and he no longer has his giant fenced in yard, I'm wise enough to say it is really me that needed the retraining. He is a patient teacher and reminds me to stay present when we're out walking together. If I pay attention to what is going on around us during our walk (and ignore what every silly thoughts are running through my head), he listens perfectly. When I get lost replaying previous conversations, rehearsing new ones or am plotting and mulling the to-do list, he is more likely to wander away. Lost in my head and a lost dog? Irony or truth?

As for the mornings, I think Loki sets a great example for exactly what humans should do to start the day. This is what Loki recommends:

1. Don't get up until you're ready. Granted, Loki doesn't have a job he must rush off to, but I've noticed if his humans are forced to get up early he keeps sleeping. He might rouse himself enough to leave the dog bed for the warm spot in the human bed but he'll quite happily snooze along until asked to get up, or until the time seems right. 
2. Stretch. Yawn. Repeat. Loki's first order of business when finally rising is to do a lovely looking downward dog. Then he gives a big yawn, as if to greet the day. Then he does another downward dog stretch, butt high in the air. 
3. Drink. Next a few slurps of water. He quenches any nightly thirst by enjoying his morning water. 
4. Shake. Yes, I've tried and I think it is impossible for humans to shake like dogs. You know the shake I'm talking about - from the tip of the nose in a wave to the tip of the tail. It looks like a great way to wake the body up, but I can't quite figure out how to do it (advice welcome!).
5. Walk. Next on Loki's agenda is a morning walk. In his previous house with a fenced in yard, he would go out and spend 10 or 15 minutes walking, sniffing and doing his business. In our new city life, it is a family affair. We leash up and head into the park for a morning walk where we all walk and sniff the morning air (he is still the only one doing his business outdoors). The morning walk truly sets the stage for the rest of our day. 
6. Breakfast. After the walk, breakfast is served. A wholesome combination of holistic dog food with a bit of pumpkin mixed in for extra vitamins.

The next step in Loki's day is a morning nap and while us humans might enjoy a morning nap, we really must get on with making the world a better place. Nonetheless, following Loki's six steps for a successful morning will help you start each day more centered, balanced and ready to face the day. If you have any questions, feel free to comment. Loki is almost always at my side so I'll consult him for the answers you seek. 

Factory Life

My better half, son and some friends attended a screening last night at The Creative Alliance in East Baltimore's Highlandtown neighborhood. The screening sponsored by the Johns Hopkins Center for a Livable Future included two films about food and a discussion about sustainable agriculture and Baltimore. The films were thought provoking and provided a good background of the local food economy. Kudos to all who made the event possible.

During the question and answer session a local teacher asked a great question about how to become a farmer today and while doing so related industrial farming to the current state of our school system. He didn't elaborate too much, for reasons which are clear, but the comment stuck with me. His question was are we churning our kids through the school system with little regard for their overall health, wellbeing and growth with our only objective being to spit them out on the other end and send them off to work? If I were to write an SAT question...

ANIMALS : SLAUGHTER :: Students : Graduation

My son received a respectable education in the Howard County school system but the idea of his time there being analogous to an animal in a factory farm struck a chord. At one point in middle school he lamented, "School is sucking the creativity right out of me." At the time, I responded like many parents might and said something akin to, "It doesn't matter. Get good grades so you can get into a good college and get a good job." It is something I look back on now and regret. First of all, I wasn't listening to him and second of all, what if I was wrong? 

If you want to see a great piece about creativity and the school system, see this video created by RSA based on a TED talk by Sir Ken Robinson. Watching it makes me also regret not pulling my son out of school that very day and figuring out something else to save his creativity. Alas. Have we industrialized our schools with the primary objective being graduation rates and forgotten the idea of learning and creating life-long learners? 

I will take the analogy one step further and relate it to my life's work - the healthcare system. In yesterday's WSJ there was an article about how some physician practices are struggling to survive. The managed care era brought with it a huge administrative burden to many doctors' offices. The staff and infrastructure required to comply with each insurance plans' rules and regulations is significant. And while EMRs have promised to make it better, the WSJ article made me wonder... Are we also industrializing the practice of medicine? 

Most doctors I've talked to want their patients to feel great. That is why they became doctors. Instead many of the doctors are lost in a morass of paperwork, rules, pre-authorizations, referrals, formularies, practice management systems and now EMRs. Combined with the glut of television advertisements which "sell" the latest drug to unsuspecting patients, I'm beginning to wonder if our healthcare system is beginning to look like "Doctors : Tests and Drugs"

I, for one, long for a simpler way. Walking through my grandfather's pastures collecting the cows for the evening milking. Building lego towns with my son and watching him draw his fancy future sports car designs while learning in the process. And, taking care of my own health in partnership with my doctor serving as a trusted advisor and resource in tune with holistic well-being, not the computer.

What have we done? 

Farmer to You

Farmer's Market season is about to ramp up across most of the country. Visiting a farmer's market each week is a great way to support your local economy while enjoying fresh, real foods. We're lucky enough to be in Baltimore where there are several farmer's markets each week. The food simply tastes better and we get to know the people who are growing and raising our food. Plus, our weekly market trip becomes a fun event to look forward to each weekend - and over time we have become better in tune with seasonal foods.

While reading "The Prince's Speech: On The Future of Food" I was struck by the many ways industrial farming negatively impacts many things. I understand industrial farming is some people's answer to feeding more and more people, but at what cost?

Each of us can make a difference and begin to ween ourselves off of the industrial farming industry by making a lifestyle change to do more shopping at farmer's markets this year. To help us remember, consider the following:

For a directory of farmer's markets near you, see this directory. Happy eating!