Richie Tice's story of his journey across the 2,179 miles of the Appalachian trail left me with a wealth of information that I longed to share, but could not include in the story due to space limitations.

Part of this information is imbued in this journal entry that Tice wrote from Prospect Rock, NY, near the end of his trip in Oct. 18. Enjoy Tice's nostalgic reflections on his six-month hike to raise money to Haiti:

“It’s difficult to write these days knowing that with each passing day we are nearing our last. For that I am sad. I will miss the coyote I hear howling in the distance. I will miss warming by the fire. Although my shoulders may not miss my pack, it feels good knowing that I’ve packed it up just right and thrown it over my shoulder in preparation for the day’s hike.

I will miss warming my hands on a pot in the morning as I drink coffee. I will miss sliping my feet into my old, dirty socks in the morning and tightening the laces of my shoes. I will miss the look on Little Bear’s face, knowing that her pack is about to be put on her back.

I will miss sitting by a spring, drinking pure, clean water. I will miss the feeling of being able to continuously eat like a garbage disposal for hours and not feel full. I will miss having machine-like legs that walk from sunup until sundown and never tire, never grow weak and heavy. I will miss the cool breeze and the warm sun. I will miss the pine needles, the trees, the leafs, the mosses, the mushrooms, the silence. Most of all, I will miss the simplicity. The simple unity.

Here more than ever before I see how each thing depends on something else, working together. No one part of the forrest is independent from the rest. Here it is a community, a circle, interwoven, interdependent. I see the impermanence of all things, simply and plainly. The falling trees, decaying, going back to the soil to feed the saplings. The leaf to the soil, the clouds to the rivers.

I miss these quiet lessons. I will miss this journey. But the wonderful thing is, these things are rooted in me now. And at any time, so long as my legs will carry me, I can come back to learn again.”

 

Before I tried to conceive more than 6 years ago, I asked my doctor to test my mercury levels. I ate a lot of fish--including sushi-- at that time. Fish, especially the varieties I had been eating, tends to contain the heavy metal. And mercury has been through to contribute to autism. I didn't want to knowingly grow a baby in a womb that was contaminated.

As it turned out, my levels were borderline high. I postponed getting pregnant while I attempted to cleanse my body of the heavy metal.

Perhaps, however, I should have gotten tested for more than just mercury. A recent study out of the University of California at San Francisco has found that nearly all pregnant women are contaminated with multiple chemicals, including many that are so dagerous they've been banned for years. The women tested positive for 163 chemicals, including PCBs, organochlorine pesticides and many other dangerous chemicals that have been linked with preterm birth, birth defects, poor brain development and an increased risk of cancer both during childhood and during adulthood.

Such studies are always sobering for me because they well show the damage we've caused in this world, and how that damage is coming back to haunt us. If you are pregnant, it's nearly impossible to escape these dangerous chemicals because they are so pervasive, but here are a few steps you can take:

* Do not cook with non-stick pans.

* Do not use plastic products, especially when heating or storing food. Plastic contains bisphenol A (BPA). This chemical was present in 96 percent of the pregnant women tested and it has been linked with adverse brain development and cancer.

* Do not knowingly inhale fumes of any kind--whether they are from gasoline, paint or something else.

* Do not consume high mercury fish (large, cold water, pedator fish)

* Consume only organic food and wash it throoughly before eating just in case it was contaminated with pesticides  due to run off, storage or handling.

 

Whether it’s sparkling in the sunshine or glistening in the moonlight, a blanket of snow covering the landscape is so beautiful -– beautiful enough to take your breath away.

But when it comes to removing it from sidewalks and driveways, “taking your breath away” is not always desirable. Snow can  be dangerous, particularly for older adults.

Pennsylvania is home to 1.9 million people over the age of 65 -– the second highest senior population in the nation next to Florida.

So if you are not lucky enough to be one of those seniors who has migrated south or if you have a loved one who’s still living in this land of winter snowfalls, beware. Snow offers great risks to older adults.

Here are some tips from the Institute of Good Medicine at the Pennsylvania Medical Society to ensure a healthy winter for seniors:

• If you must shovel snow, push it. Don’t lift and toss. Pace yourself, too.
• If the snow accumulates too high to push, find help to remove it.
• Watch your step. It only takes a second to slip on icy sidewalks. Carry a cell phone in your pocket to call for help.
• If you use a cane to walk, make sure the rubber tip is not worn.
• Exercise is still important in the winter, but consider doing it indoors to avoid the harsh outdoor elements.
• Most falls actually occur inside, so try to keep walkways and hallways well lit and clutter-free.
• Stay warm. Make sure the chimney is clean and carbon monoxide detectors properly work in your house. Also, be sure you have enough oil, propane or coal.
• Make sure you have a good supply of all medications so you don’t run out during a snow storm.
• Make sure you have a good supply of food, as well.

Tips for those who have an elderly neighbor:

• Check on him or her periodically to make sure they’re ok.
• If it snows, help them clear their walkways.
• If you are making a trip to the grocery story, ask your neighbor if there’s anything you can pick up for them.
• If your elderly neighbor has a doctor’s appointment, offer to give them a ride.

I am a light sleeper. This has always been the case. Occasionally I'm not just a light sleeper. I have insomnia. I toss and turn to get to sleep, and then I wake repeatedly thoughtout the night.

For this reason, I'm always looking at the research to see if scientists have uncovered anything new on the topic. And yesterday they did, although, I have to say, the results are not all that helpful to me.

Researchers found that indoor lighting in the evening lowers production of the hormone melatonin by 50 percent. You need a gentle rise in melatonin in order to feel sleepy. The hormone--and sleep itself--may also be key in preventing various diseases such as cancer and diabetes. That's quite disturbing for those of us who don't cherish the idea of sitting in the dark all evening long. (I would assume that's pretty much all of us).

But here are some things you can do:

1. Reduce your use of light emitting devices (computers, TVs, iPads, and so on) in the hours leading up to bedroom.

2. Dim overhead lighting as much as possible.

3. Keep your bedroom as dark as possible. Use thick shades and curtains, for instance, and eliminate digital alarm clocks and other light-emitting devices.

Everybody is aware of the physical pain associated with cancer, but its psychological and emotional repercussions are a little less known.

While chemotherapy treatments have gotten stronger and more effective, the psychological side effects of fighting this disease are usually put on the back burner. But according to the American Society of Clinical Oncology's annual report on progress against cancer, those who add palliative care, like yoga, to their chemotherapy treatment live longer and better than those who focus strictly on their physical wellbeing. 

Researchers found that more than three-quarters of patients undergoing chemotherapy suffer from insomnia—that's nearly three times the rate found in the general population. Patients who suffer from insomnia are also more likely to suffer from fatigue and depression.

But the symptons don't necessarily end with the chemotherapy treatment. At least 65 percent of cancer survivors continue to report sleep problems after treatment ends. While the body might be healed, the emotional scars remain and must be addressed.

A study designed specifically for cancer survivors found that a four-week yoga program helped them sleep better, experience less fatigue and improved their quality of life. Also, a recent trial found that a telephone-based care management program delivered by a nurse with a physician and psychiatrist consultation, improved pain and depression.

These studies deal with the fact that many cancer patients are not only fighting to stay alive, they are also struggling to maintain their quality of life. And the latter could be as vital as the first.

Reams of research has linked emotional stress with just about everything that could possibly ail someone.

This is too bad for me because I happen to be quite good at stressing myself out. In fact, if awards were given out for this very thing, I'm quite sure I'd make the Olympics and win a Gold.

Over the years I've worked on reducing this bad habit of mine. I've taken relaxation courses. I've learned how to meditate. I exercise regularly. And it's all helped.

But then there are days like today when a lot of unexpected tasks get suddenly added to my to-do list. For instance, I got a call today that a TV station in DC wanted me on set Wednesday morning to talk about my new book Project: Happily Ever After. I happen to be in New York all day Tuesday for a publishing seminar. There's a snow storm coming (as I'm sure you've read about in the paper.) I not sure what I will wear (something that always vexes me) and I'm a little worried that the outfit I want to wear might either be dirty or still at the cleaners (where I left it weeks ago and will probably get charged rent for because picking it up wasn't a high priority until, well, now).

Oh and we're out of bread and milk.

And I'm taking a bus into New York and then a train from New York to DC and then a cab to a hotel. It's a logistical nightmare.

I mentioned this all to my always calm and collected husband. In particular I apologized for leaving home for two days when a snow storm was coming, which meant that, no doubt, the schools would be closed. That meant he'd have our daughter home and neither one of them would have bread to eat. Or oatmeal for that matter. Or raisins. It's slim pickings here. I think they might be living on very dusty cans of tuna.

I said in a squeaky, stressed out voice, "And I might get caught in DC because I don't know if trains run in the snow. What if I get caught  in DC.? What are you going to do?"

You want to know what he said? It was this, "Don't worry. Whatever happens will be okay."

And he meant it.

And you want to know what? I wish I were more like him.

At any rate, this is what I did for the rest of the day. It really helped. Whenever I found myself worrying about the 6 million things I wanted to get done in order to make this trip happen, I told myself, "Just one thing at a time." It helped. It brought me to the present, which is the only moment I have any ounce of control over. It also made me stop thinking about all of the things I wasn't ready to deal with just yet.

You might want to try it. Or maybe you have a phrase of your own. I'd love to hear the phrases that work for you. What do you tell yourself to help yourself calm down? Write them in the comments.

I'll check out what you all have to say, just as soon as I figure out what I am going to wear.

 

I was one of those enviable new mothers who lost my baby weight within weeks. Then within months, I was quite the emaciated looking thing. I was eating like a horse back then, too. Since I was dropping pounds consistently, I regularly sampled the cookies and muffins my husband kept in stock at his Emmaus coffee shop (South Mountain Cycles and Coffee Bar).

Unfortunately the weight loss didn't last. Eventually I hit a plateu. And then my weight came back on. Now I'm one of those mere mortals who must watch what she eats and work out regularly if she wants her jeans to fit.

I always assumed the weight loss back then was due to breast feeding. After all, experts say it can burn off an extra 500 calories a day.

As it turns out, some of it might have been from sleep deprivation. New research from the University of Colorado shows that pulling an all nighter increases metabolism by about 7 percent. That added up to an extra 135 calories burned over 8 hours--roughly the equivalent of walking 2 miles.

This was not from body movement. All of the study subjects were prone and in bed. But some slept while they others were awake.

All I can say is this: during my kid's first year of life, I hardly slept at all. It's possible that my metabolism was way elevated as a result.

I can also tell you this: I'd rather walk two extra miles a day than go through that again. How about you?

 

Keeping a vibrant level of energy throughout the day is a goal of many and a luxury of few.

Fatigue is by far the most common complaint in medical practice. Here are a few tips to keep your mind sharp and your body pulsating with energy, based on a recent conversation with St. Luke's Bariatric dietitian, Dorothy McFadden.

First, be mindful of your nutrition. Breakfast will set the foundation to your day. If you begin the day eating a cereal with a high content of sugar, your glucose level will rise as fast as a helium balloon and collapse like a ton of bricks, as soon as your insulin kicks in. This can cause a variety of discomforts, including headaches, nausea, dizziness, and the feeling of losing control of your body. Combining healthy carbohydrates, such as the one found in fruits, with a hefty amount protein will keep your sugar levels steady for a longer amount of time.

Also, stay hydrated. If you must drink coffee as soon as you wake up, drink a glass of water while the coffee is brewing. Continue drinking fluids throughout the day.

Eat when you are hungry, rather than at the times "you are supposed to eat." Nutritionists recommend eating every four hours, combining protein with healthy carbohydrates will reap good results during lunch and dinner as well.

Exercise. Though you are likely to feel tired immediately after the activity, your body will develop stamina over time and you will feel the difference soon enough.

Take multivitamins. If you eat your veggies abundantly and religiously you are likely to have most of the necessary vitamins and minerals to feel energized. But as McFadden said, having a healthy diet is easier said than done. "Green" drinks, not necessary in color, would be  good to make up for any veggies you might have missed in your diet. Fish oil is also recommended by dietitians.

Finally, keep your hands away from energy drinks. They will give you energy at a high price to your health. They may also increase nervousness and anxiety.

If right nutrition and exercise still does not improve your level of energy, contact your doctor or ask yourself a very obvious question: Have you been getting enough sleep lately? If the answer is no, my advice is to succumb to your drowsiness. As I learned in Spain, a nap a day can go a long way. 

 

I started my day with a fuzzy head—the kind of fuzzy head that people generally get when they are hung over. Except I’m not hung over. I just didn’t sleep well last night.

I had a ton of writing I wanted to get done, and my fuzzy head wasn’t going to cooperate. I needed more mental energy. What did I do? Instead of having one shot of espresso this morning, I had two.

It seems to be working, for the time being anyway.

At any rate, I decided to see what else might help me get a small mental boost. After all, the caffeine is likely to wear off any minute now.

As it turns out, a study was just published in Nutrition Reviews. It looked at lots of supplements and ingredients known for boosting brainpower to see which ones really worked.

The results are about what you might expect. Caffeine? It’s your best bet. Ginkgo biloba might help you out if you are in need of a mood boost or want to increase your ability to pay attention. Omega 3s (fish oil) will help prevent mental decline as you age, but they won’t boost mental clarity in the moment.

Of course, the best ways to truly boost brainpower long term have nothing to do with supplements and coffee and everything to do with getting more rest and reducing stress. In other words:  Go to bed earlier, sleep later, and don’t drink so much caffeine that you toss and turn at night.

 

 

I know many of you are doing the usual this time of year. You're acting as if you were training for a professional boxing match and you are starving yourself silly. Your muscles ache. Your tummy is empty. And you are feeding yourself a steady dose of criticism.

That's what you need to do to lose weight, right? This is what happens on shows like the Biggest Loser. It must be the way to go, right?

Or maybe not.

I was intrigued when I came across a book called The Self-Compassion Diet by Jean Fain, a Harvard psychotherapist. What intrigued me was this: the book did not recommend willpower and self flagellation in the name of weight loss. Rather, it recommended being kind to yourself.

Could this actually work? I wondered. So I contacted the author and asked her some questions.

Alisa: Why is self-compassion important for weight loss? 

Jean's answer: Most weight-loss plans revolve around deprivation and neglect. You’re supposed to stick to the plan no matter what. If you’re starving, keep eating tiny portions. If you’re exhausted, keep moving -- no pain, no gain. Going on vacation? Keep counting… calories, carbs, points. It's not very compassionate, and it's not very effective either.
 
What I’m saying is when you treat yourself with self-compassion, when you treat yourself like a friend or a loved one with love and kindness, you’re more apt to eat when you’re hungry and stop when you're full;  rest when  you're tired and move when you feel energized; and when you do that, you lose weight naturally.
 
Alisa: If I become more compassionate, won't that get in the way of willpower? How will I be able to stay out of the chips if I don't beat myself up a little? 
 
Jean's answer: When you rely on willpower to stick to a low-calorie diet, more often than not, you get trapped in a vicious cycle of under-eating and overindulging. Think about it, when you will yourself to eat puny portions of unappetizing diet food, isn’t it only a matter of time before you’re raiding the cupboard for cookies and chips?
 
My weight-management clients have taught me that dieters are really good at beating themselves up. They feed themselves a steady diet of self-criticism, and expect that’ll somehow inspire them to lose weight once and for all.  But they’ve got it backwards: self-criticism -- calling yourself "fat," "disgusting" and other mean nasty names -- that’s a recipe for emotional overeating and weight gain. Self-compassion, on the other hand, is the missing ingredient in every diet and a simple recipe for sustainable weight loss that works!

Alisa: What is one way I can become more self-compassionate right now? What is something I can do right now that will help me see that self compassion really is the way to go?
 
Jean's answer: There are many ways to become more self-compassionate. My favorite is loving-kindness meditation. Don't worry, you don't have to sit on a cushion and focus on your breath for 10 years. It's really quick and simple. For 10-15 minutes a  day, you can practice formally, sitting in silence, or informally, walking around the neighborhood. Either way, mentally repeat these four phrases:  "May I be safe, May I be healthy, May I be happy, May I live in ease."  Start by wishing yourself well  (May I be safe, healthy, happy...),  than extending well wishes to your nextdoor neighbor, the postman, the new mom with the baby carriage  (May you be safe, healthy, happy...). When you do, you’ll feel calmer, less reactive, and less likely to indulge in emotional eating.

ABOUT THE WRITERS

ALISA BOWMAN Alisa Bowman has been a health junkie and health journalist for nearly 20 years. A former newspaper reporter and magazine editor, her articles and essays have appeared in national magazines such as Parade, Better Homes & Gardens and Women's Heath. She runs, adores vegetables and meditates in Emmaus, where her husband and daughter are known to eat Cheetos behind her back. She also writes about marriage at ProjectHappilyEverAfter.com.

IRENE KRAFT Irene Kraft has a passion for health and fitness. During her years at The Morning Call, she’s been an award-winning nutrition writer, editor of health sections and an editor of Change of Heart, a three-year project focused on reducing heart disease in the Lehigh Valley. She loves fitness walks with her dog Ranger. And she likes to think her younger son inherited his interest in health from her. He’s a cardiologist practicing in the Valley.

MILTON CARRERO is a journalist, singer/songwriter and Yoga Instructor. The son of a physician and medical scholar, he was exposed to health theories since before he was born. He survived cancer at the age of 23, which awoke his interests in nutrition, meditation and alternative forms of medicine. He grew up in Puerto Rico and is married to a Lehigh Valley native. He has one daughter and another child on the way.

BLOG ROLL
THEMORNINGCALL.COM BLOGS
RECENT ENTRIES
RELATED SEARCHES
ARCHIVES
CATEGORY ARCHIVES
RSS/SYNDICATE
MISC OPTIONS
MORE LINKS