Cultivating Happiness – Page 2

All About Abs

Sometimes I really miss having abs. It’s been almost 20 years since mine were discernible in any fashion and it has occurred to me on several occasions that the longer I wait to address the issue, the harder it will be to fix. Looking into the problem more thoroughly I realize that for health and self-esteem reasons, this is something I really want to address before I retire. I’m already an older Dad, and I don’t want to be that guy who can’t keep up with his 10 year old son. I also don’t want to be that guy who has a heart attack in his 50’s. Let me walk you through my research on the subject and what I plan to do about it

The first thing we need to do is understand the enemy. Belly fat, also known as visceral fat, is fat that surrounds your internal organs. It’s considered particularly dangerous because it’s been linked to a number of health problems. Visceral fat differs from subcutaneous fat, which lies beneath the skin. It is more metabolically active and releases hormones and inflammatory substances that can impact health.

Lets look specifically at some of the metabolic effects. It releases fatty acids and other substances that interfere with insulin signaling, leading to insulin resistance. This can impair your body’s ability to regulate blood sugar levels which contributes to the development of type 2 diabetes. Visceral fat produces hormones and adipokines (cell-signaling proteins) that can disrupt metabolism. These substances can affect appetite regulation, energy expenditure, and fat storage, making it harder to lose weight and maintain a healthy body composition. Visceral fat is associated with an increased risk of dyslipidemia, a condition characterized by abnormal levels of cholesterol and triglycerides in the blood. This can contribute to the development of heart disease and other cardiovascular problems.

In addition there are a variety of inflammatory threats to your body. Visceral fat secretes cytokines, which are molecules that promote inflammation. This low-grade, chronic inflammation can damage tissues and organs throughout the body, contributing to a wide range of health problems, including heart disease, stroke, diabetes, and cancer. Visceral fat also generates reactive oxygen species (ROS), which can cause oxidative stress and damage cells. This further contributes to inflammation and chronic disease.

Visceral fat is not merely a passive storage of energy; it actively contributes to metabolic dysfunction and chronic inflammation. Reducing visceral fat through a healthy diet, regular exercise, and stress management is crucial for improving metabolic health, reducing inflammation, and lowering the risk of various chronic diseases.

What are some of the factors that contribute to the acquisition of visceral fat? Hormonal changes, such as those occurring with age or stress, can influence fat distribution. Cortisol, a stress hormone, can promote belly fat accumulation. One more reason I need to leave my career as an air traffic controller asap. Insulin resistance, often linked to poor diet and lack of exercise, can also contribute. If you are having difficulty sleeping, changes in appetite, or unexplained weight gain, fatigue or mood swings you may want to see a health professional for advice on managing your hormone levels. Genetic predisposition can play a role in where your body tends to store fat, including the abdominal area. It should be pretty obvious looking around the dinner table during a Thanksgiving reunion if you are predisposed to belly fat. I know just looking at my Dad’s side of the family, there is no doubt. Diet and exercise habits significantly influence belly fat. A diet high in processed foods, sugary drinks, and unhealthy fats can lead to weight gain and increased visceral fat. Lack of physical activity further exacerbates the issue.

We know that chronic low-grade inflammation contributes to a variety of issues. Understanding the specific factors may help you make informed choices. It’s a bit of a wake up call to realize just what kind of snowball effect a little tummy pudge is rolling into. Lets do a little recap and add some more specifics: Visceral fat cells release adipokines, which are cell-signaling proteins. Some of these adipokines, like tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), are pro-inflammatory, meaning they promote inflammation. As visceral fat accumulates, it attracts immune cells called macrophages. These macrophages release additional inflammatory cytokines, further exacerbating the inflammatory response. The fat cells release free fatty acids into the bloodstream. These free fatty acids can trigger inflammation in various tissues and organs, including the liver, muscles, and blood vessels. Visceral fat also generates reactive oxygen species (ROS), which are unstable molecules that can damage cells and tissues. This oxidative stress can contribute to inflammation and chronic disease. Even with my marginal understanding of what all this means, it still kind of freaks me out.

Just to reiterate, again, visceral fat acts as an endocrine organ, secreting hormones and adipokines that influence inflammation and metabolism. The accumulation of visceral fat leads to a chronic, low-grade inflammatory state, which is linked to numerous health problems. Reducing visceral fat through lifestyle changes like diet and exercise can help decrease inflammation and improve overall health. Yup, that’s why we want abs.

So how do we deal with all these issues and flatten our stomach? I suggest we start with food. Eat more fruits and vegetables. They are low in calories and high in fiber, which can help you feel full and satisfied. Choose whole grains like brown rice, quinoa, and oats over refined grains like white bread and pasta. Include sources of lean protein such as chicken, fish, beans, and lentils in your diet. Incorporate healthy fats like those found in avocados, nuts, seeds, and olive oil.

Here are 5 sample recipes that, as part of a balanced diet and active lifestyle, can support your goals for reducing belly fat:

1. Quinoa and Black Bean Bowl:

Ingredients: Quinoa, black beans, chopped bell peppers, diced avocado, chopped cilantro, lime juice, olive oil, salt, and pepper.
Why it helps: High in fiber and protein, this bowl keeps you full and satisfied. It’s also packed with nutrients and healthy fats.

2. Baked Salmon with Roasted Vegetables:

Ingredients: Salmon filet, assorted vegetables (broccoli, carrots, Brussels sprouts), olive oil, herbs and spices.
Why it helps: Salmon provides lean protein and omega-3 fatty acids, while roasted vegetables offer fiber and antioxidants.

3. Lentil Soup:

Ingredients: Lentils, carrots, celery, onion, garlic, vegetable broth, herbs and spices.
Why it helps: Lentils are high in protein and fiber, promoting satiety and aiding digestion. The vegetables add essential nutrients and antioxidants.

4. Overnight Oats:

Ingredients: Rolled oats, milk (or plant-based alternative), chia seeds, Greek yogurt, berries, nuts.
Why it helps: Overnight oats are a great source of complex carbohydrates, fiber, and protein, providing sustained energy and keeping you full until lunchtime.

5. Chicken and Vegetable Stir-Fry:

Ingredients: Chicken breast, assorted vegetables (broccoli, bell peppers, snap peas), brown rice, low-sodium soy sauce, garlic, ginger.
Why it helps: This stir-fry offers lean protein from chicken, fiber from vegetables, and complex carbohydrates from brown rice, making it a balanced and satisfying meal.

Remember, these recipes are just examples, and you can adjust them to fit your preferences and dietary needs. Focus on incorporating whole, unprocessed foods, lean protein, healthy fats, and plenty of fruits and vegetables into your diet for optimal results. For further reduction of inflammation I would suggest going organic when it’s available and you can afford it. I could, and probably will, write a whole other blog post on the problems with pesticides.

A ketogenic diet can also potentially help reduce belly fat. By drastically limiting carbohydrate intake and promoting fat burning for fuel (ketosis), it may lead to overall weight loss, including visceral fat. Some studies suggest that ketogenic diets might be more effective at reducing visceral fat compared to other diets. However, more research is needed to confirm long-term effectiveness and safety. I am personally starting to lean away from keto as an option to reduce my gut size. I worry that my age and relatively inactive lifestyle could leave me open to unwanted side effects from ketosis such as nutrient deficiencies, kidney stones or liver problems. Talk to a doctor if you are thinking about going keto for a flat tummy.

In case you are going this route here are 5 sample keto-friendly recipes that, as part of balanced ketogenic diet and active lifestyle, can support your goals for reducing belly fat:

Avocado and Shrimp Salad:
- Ingredients: Shrimp, avocado, cucumber, red onion, olive oil, lemon juice, salt, and pepper.
- Why it helps: This salad is low in carbs, high in protein and healthy fats, making it a satisfying and filling meal that won’t kick you out of ketosis.
Baked Chicken Thighs with Asparagus:
- Ingredients: Chicken thighs, asparagus, olive oil, garlic powder, salt, and pepper.
- Why it helps: Chicken thighs are a good source of protein and fat, while asparagus provides fiber and essential nutrients, keeping you satiated and energized.
Zucchini Noodles with Pesto and Chicken:
- Ingredients: Zucchini noodles (zoodles), pesto (made with olive oil, basil, pine nuts, garlic, and Parmesan cheese), grilled chicken breast.
- Why it helps: Zoodles are a low-carb alternative to pasta, and the pesto and chicken provide healthy fats and protein, making this a delicious and filling keto-friendly meal.
Cauliflower Fried Rice:
- Ingredients: Cauliflower rice, eggs, vegetables (peas, carrots, onions), soy sauce (or coconut aminos for a lower-sodium option), sesame oil.
- Why it helps: Cauliflower rice is a great substitute for traditional rice, and this dish offers a good balance of protein, healthy fats, and fiber.
Keto Chili:
- Ingredients: Ground beef, bell peppers, onions, tomatoes, chili powder, cumin, garlic powder, salt, and pepper.
- Why it helps: This hearty chili is packed with protein and healthy fats, keeping you full and satisfied while staying in ketosis.

Again these recipes are just a starting point, and you can adjust them to fit your preferences and dietary needs. Honestly the only one I’ve actually tried is the keto chili and it’s just not the same without the beans.

Reducing the inflammation will help us get into a position where we feel healthier and more energetic. Then we can really get into the physical fitness aspect with more enthusiasm. Here are five more recipes that can specifically help with inflammation:

Turmeric Ginger Smoothie:
- Ingredients: Spinach, frozen pineapple chunks, banana, fresh ginger, turmeric powder, Greek yogurt (or plant-based alternative), and almond milk (or water).
- Why it helps: Turmeric and ginger have potent anti-inflammatory properties. The fruits and vegetables provide antioxidants and fiber, while the yogurt adds protein.
Mediterranean Salad with Grilled Salmon:
- Ingredients: Mixed greens, grilled salmon, tomatoes, cucumbers, olives, red onion, feta cheese, olive oil, lemon juice, and herbs (oregano, basil).
- Why it helps: The Mediterranean diet is known for its anti-inflammatory benefits. Salmon provides omega-3 fatty acids, which fight inflammation, and the vegetables offer antioxidants and fiber.
Berry and Spinach Salad with Walnuts:
- Ingredients: Spinach, mixed berries (strawberries, blueberries, raspberries), walnuts, balsamic vinegar, olive oil, and honey (optional).
- Why it helps: Berries are rich in antioxidants and fiber, while walnuts provide omega-3 fatty acids and polyphenols, all of which have anti-inflammatory effects.
Lentil and Vegetable Curry:
- Ingredients: Lentils, mixed vegetables (carrots, bell peppers, broccoli), coconut milk, curry powder, turmeric, ginger, garlic, and onion.
- Why it helps: Lentils are high in fiber and protein, promoting satiety and gut health. The vegetables and spices offer antioxidants and anti-inflammatory compounds.
Oatmeal with Berries and Nuts:
- Ingredients: Rolled oats, milk (or plant-based alternative), berries, nuts (almonds, walnuts), and a sprinkle of cinnamon.
- Why it helps: Oats are a good source of soluble fiber, which can help reduce inflammation. Berries and nuts add antioxidants, healthy fats, and protein to keep you feeling full and satisfied.

Focus on incorporating a variety of whole, unprocessed foods rich in antioxidants, fiber, and omega-3 fatty acids to promote overall health and reduce inflammation.

Now for some workout routines to take advantage of all that extra energy we’ll have from eating well and reducing inflammation. Regular exercise typically involves at least 150 minutes of moderate intensity aerobic activity or 75 minutes of more intense activity. This can be spread out over the week into five – thirty minute workouts or whatever works for you. For those of us with more time and will power maybe we can raise the bar a little, but be careful of overreaching. You don’t want to hurt yourself and be unable to work out for days or weeks. Engage in both cardiovascular exercise and strength training to improve insulin sensitivity, boost metabolism, and promote fat loss.

Cardiovascular exercise: Activities like running, swimming, biking, and dancing can help burn calories and reduce overall body fat, including belly fat.

High-intensity interval training (HIIT): HIIT workouts involve alternating short bursts of intense exercise with periods of rest, which can be effective for burning fat and boosting metabolism. Here is an example if a HIIT workout focusing on belly fat reduction:

Warm-up (2 minutes):

Light jog in place or jumping jacks (1 minute)
Dynamic stretches like arm circles, leg swings, and torso twists (1 minute)

Workout (8 minutes):

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.

High Knees: Run in place, bringing your knees as high as possible towards your chest.
Burpees: Squat down, kick your feet back into a plank position, do a push-up, jump your feet back to your hands, and explosively jump up.
Mountain Climbers: Start in a plank position and alternate bringing your knees towards your chest in a running motion.
Butt Kicks: Run in place, kicking your heels towards your glutes.
Jumping Jacks: A classic cardio exercise that gets your heart rate up and works your entire body.

Cooldown (Optional): Light stretching or walking to bring your heart rate down gradually.

Important considerations:

Intensity: Push yourself to work at a high intensity during the 40-second work intervals.
Form: Maintain proper form to avoid injuries and maximize the effectiveness of each exercise.
Modifications: Modify exercises as needed to suit your fitness level. For example, do modified burpees with a step instead of a full push-up.
Progression: As you get fitter, increase the duration of the work intervals or add more challenging exercises.
Consistency: Aim to do this workout 3-4 times per week, along with a healthy diet and other forms of exercise, for optimal results.

This is just a sample workout, and you can adjust it to fit your preferences and fitness level. If you really don’t know what you are doing, there are plenty of Youtube videos that will guide you through a HIIT session. If you have health issues, consider consulting with a healthcare professional before starting any new exercise program.

Strength training: Building muscle through exercises like weight lifting and bodyweight exercises can help increase your metabolism and burn more calories at rest. Here are some simple sample exercises you can do almost anywhere:

Bodyweight Exercises:

Squats: Stand with feet shoulder-width apart, lower your hips as if sitting back into a chair, keeping your back straight and chest up.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back heel lifted.
Push-Ups: Start in a plank position, lower your body towards the floor by bending your elbows, and push back up to the starting position. Modify by doing knee push-ups if needed.
Plank: Hold a straight line from head to heels, engaging your core, glutes, and shoulders. Start with 30 seconds and gradually increase the duration.
Side Plank: Lie on your side, supporting your body with your forearm and feet. Keep your body in a straight line and hold for as long as possible.

Exercises with Weights (Dumbbells or Resistance Bands):

Dumbbell Rows: Hinge forward at the hips, keeping your back flat. Row the dumbbells towards your chest, squeezing your shoulder blades together.
Dumbbell Chest Press: Lie on your back with knees bent and feet flat. Hold dumbbells with elbows bent, and press them up towards the ceiling.
Dumbbell Shoulder Press: Stand with feet shoulder-width apart, hold dumbbells at shoulder level with palms facing forward. Press the dumbbells straight up overhead.
Dumbbell Bicep Curls: Stand with feet shoulder-width apart, hold dumbbells at your sides with palms facing forward. Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
Dumbbell Tricep Extensions: Stand with feet shoulder-width apart, hold a dumbbell with both hands overhead. Lower the dumbbell behind your head, keeping your upper arms stationary.

Start with a weight that challenges you but allows you to maintain good form. Aim for 3 sets of 10-12 repetitions for each exercise. Gradually increase weight or repetitions as you get stronger. Incorporate these exercises into a well-rounded fitness routine that includes cardio and core work for optimal belly fat reduction and overall health.

Core exercises: Exercises that target your abdominal muscles, such as planks, crunches, and leg raises, can help strengthen and tone your core, but they won’t necessarily spot-reduce belly fat.Here are 10 exercises that effectively target your core muscles, helping to strengthen and tone your midsection:

Plank: A classic core exercise that engages your entire core, including your abs, obliques, and lower back. Hold the plank position for as long as you can, maintaining a straight line from head to heels.
Side Plank: This variation targets your obliques and helps improve core stability and balance. Hold the side plank position on one forearm, keeping your body in a straight line.
Crunches: A popular exercise for strengthening the rectus abdominis (the “six-pack” muscle). Lie on your back with knees bent and feet flat on the floor. Curl your upper body towards your knees, engaging your core.
Bicycle Crunches: This exercise works your abs and obliques simultaneously. Lie on your back, bring your knees towards your chest, and alternate touching your elbow to the opposite knee, as if pedaling a bicycle.
Russian Twists: This exercise targets your obliques and improves core strength and rotational power. Sit on the floor with your knees bent and feet flat. Lean back slightly, holding a weight or medicine ball, and twist your torso from side to side.
Leg Raises: This exercise strengthens your lower abs and hip flexors. Lie on your back with legs extended. Raise your legs towards the ceiling, keeping them straight or slightly bent, and lower them back down with control.
Flutter Kicks: This exercise targets your lower abs and improves core endurance. Lie on your back with legs extended. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion.
Mountain Climbers: This dynamic exercise engages your entire core, as well as your shoulders, chest, and legs. Start in a plank position and alternate bringing your knees towards your chest in a running motion.
Bird Dog: This exercise challenges your core stability and coordination. Start on your hands and knees, then extend one arm and the opposite leg simultaneously, maintaining a straight line from head to heel.
Dead Bug: This exercise improves core strength and stability, particularly in the transverse abdominis (deep core muscle). Lie on your back with arms and legs extended towards the ceiling. Lower one arm and the opposite leg towards the floor, keeping your core engaged, and alternate sides.

Remember to start with a comfortable number of repetitions and sets, and gradually increase the intensity and duration as you get stronger. Focus on maintaining proper form and engaging your core throughout each exercise to maximize its benefits and prevent injuries.

Other strategies to combat belly fat include the fitness and welfare basics. Aim for 7 to 8 hours of quality sleep per night to support hormone regulation and overall health. Practice stress-management techniques like yoga, meditation, deep breathing exercises, or spending time in nature. Remember that sustainable weight management takes time and effort. Don’t get discouraged by setbacks, and focus on making healthy choices consistently. Your lifestyle choices have a significant impact on your health and body composition. By adopting healthy habits, you can take charge of your well-being and achieve your goals. If I accomplish mine, I will certainly update with what worked and what did not. Good luck with those abs!

Why Your Kid Should Have A Dog

Image by Tony Minguillon from Pixabay

I wasn’t on board with this at first. My wife insisted and all the while I was thinking ‘ we are getting a large animal for our 4 year old that he’s not going to care about and I’m going to have to take care of it. I was wrong on several levels. I think the choice to get a dog has been an emotional and social advantage that our child would have otherwise been lacking. Our child, Elliot, has a natural empathy and confidence toward other critters that I don’t see with a lot of other children. He has a physical presence and aura of authority that I believe is also related to his canine sibling. I think this relationship between child and pet is underrated and deserves a closer look.

I wasn’t very close to our dog growing up. We had a large black Lab who stayed outside and did not interact much with the family other than feeding time or trips to the lake. My father believed that animals belonged outside, and not having many other authorities on that subject in my life, I adopted a similar attitude. I never understood just how social dogs are, and looking back on my childhood I think that our dog lived a fairly sad and lonely life. As an adult I began to realize that dogs required a lot of interaction to be truly happy and I never got one for myself because there was always a ton on my plate and I didn’t believe I had the time or space to be a good dog owner.

I had a tenant later in life who was a co-worker and eventually a good friend of mine. He purchased a German shorthaired pointer to have as a pet, which cemented all my beliefs about why I should not have a dog. That dog was hyper, needy, loud and destructive. I could take that dog for a 5 mile bike ride while he ran alongside. We would get home and he would rest for 30 minutes and be ready to go again. I understood later that it was a poor choice of dog for the size of our condo, lack of a yard, and proximity to neighbors. Looking back, I see that he was an amazing dog in a poor environment, and I remember him more as loyal, intelligent, goofy and lovable.

My wife always had a different attitude toward pets than me. I looked at animals for their practical traits, whether they were for food or protection. Dogs and cats always seemed to get along with me but I never became too attached. I guess the exception would be a couple of the cats I had as a young child. My wife looks at pets as a responsibility, almost like having another child that needs not only sustenance, but love, affection and happiness. She had a Chihuahua when we first met. A tiny dog she allegedly stole from her ex-husband because he treated the dog poorly. The dog was fidgety, noisy, spoiled and yet still riddled with anxiety. It was the complete opposite of a practical pet, although I guess he made a good door alarm. My wife slept with him in her bed every night. To say that it took some getting used to is an understatement. I eventually got it. The grumpy little guy was affectionate, cuddly and had that wide eyed puppy look down pat. You really couldn’t help but appreciate the fact that you were finally good enough for him to let you pet him, and oh the look of jealousy I got from my wife when after a few months he would curl up on my lap instead of hers.

Bodi, the Chihuahua, died when my son was 3 years old. I was distraught cried like a baby, but I also thought, finally no more cleaning up pee and poop. My wife had other ideas though. She is a scientist and a researcher and she decided that the best dog for our little boy would be a standard poodle. She had several reasons for this from how they are with children to how they allegedly won’t trigger allergies. I knew once she decided on this, it was going to happen, so I grumbled a little bit passive aggressively, then I did what any good husband does, and got out of her way.

A little side note here. We originally wanted to have more than one child with the idea that siblings would be a good experience for any kid to have. We were older parents and so our boy is an IVF (In vitro fertilization) baby. Yes, that means he was conceived in a petri dish. We had intended for him to have brothers and sisters but the process is long and hard (especially on the female half of the team). We had already had one failure before our son and he was also supposed to have a twin sister which did not work out. We tried two more times, the second time failed so spectacularly my wife almost died. It involved an ectopic pregnancy, and burst fallopian tubes. The ambulance brought my wife to the hospital after she collapsed in the living room. Even though they knew she was 8 weeks pregnant, they still blew her off for hours at the hospital thinking she was just having indigestion or something. The nurse asked her to stand up and she passed out onto the floor. That’s when they finally figured out that she was bleeding to death internally. After a messy surgery, a week in the hospital and a trauma she still hasn’t quite recovered from, she decided our son would have to do without siblings. The next best option would be Riker

We named the poodle Riker because my wife was a closet Star Trek the Next Generation fan in high school and Riker would be our son’s number one. Riker immediately reminded me of that German shorthaired pointer because he was energetic, needy and loud. Things became better as we figured him out a bit more. Riker is energetic but does not have endurance like the pointer. He is loud but he eventually (somewhat) learned when it was appropriate to bark. His neediness is endearing and apparently most dogs are genetically bred with that trait in mind, so what can you do?

The first couple years were a love-hate, almost brotherly relationship for the dog and his boy. Riker was like the bully older brother, even though he was younger he still outweighed the kiddo by about 20 pounds. He would accidentally bowl the boy over or hip check him into the couch or chew his toys to pieces. Riker destroyed a couple of stuffed animals which incurred such an episode of screaming wrath from my son that the dog learned after the second such encounter, to stay away from the stufties. We’ve had the dog now for 5 years and it has been almost 4 since he has so much as licked a stuffed animal.

So what has my son learned from having a dog? I suppose I can’t definitively prove anything, but I can describe what I have noticed in comparison with other children his age. Elliot seems to have a lot more patience and empathy with other children who have communication issues such as foreign languages or mental handicaps. He is also more tolerant in general of people who are different physically or socially challenged, and even seems to gravitate toward them. I can relate some of this to the way Elliot looks at Riker kind of like another human being. He was frustrated as a younger child because he didn’t understand why Riker wouldn’t listen to him and do what he was told. I had to explain to him how dogs don’t understand English and really only understood a few words. Elliot learned quickly how much more responsive Riker was when spoken to in a calm but firm voice while holding a snack in hand. It was somewhat humorous watching the boy use similar techniques on his little human friends with similar results.

Elliot is not afraid of other animals. He approaches all other animals with the assumption that they want petting and treats. He knows not to approach strange dogs, especially if they are leashed, without asking the owner first. Riker is very protective when being walked on a leash and Elliot takes it as a given that other dogs may be the same way, so he is careful and cautious, but not fearful. He’s ok with being jostled or knocked over by larger dogs and accepts it as part of playing, but he’s not afraid to stand up to them loudly and decisively when they go too far. Apparently he did the same with some bullies at school in such a way that everyone within a hundred feet heard the dressing down. After being treated like ‘bad dogs’ and laughed at by half the school, they don’t seem to bother Elliot anymore.

I notice that my son has an affection for other animals as well. He is not the type of boy who will casually kill frogs or even insects. He loves petting zoos and the last one we went to was at the Skowhegan Fair in Maine. He spent almost two hours in a pen with ducks, geese, rabbits, goats, sheep and chickens. After a while he became the ‘expert’ and was helpfully instructing the other kids about the animals, including which ones liked petting, which treats they liked and their general personality. After a thorough hand washing all he wanted to talk about the rest of the day was farm animals. He wasn’t even interested in the rides, he spent another hour just walking through the farm exhibits and asking questions. We had to explain several times that no, we would not be purchasing any rabbits or chickens and taking them back to California.

I know his personality is not all about the dog, but I do believe Riker has had a positive impact on his emotional development. I think that being an only child would be much more of a struggle without his furry buddy. There are certainly some natural genetic traits involved and surely parenting plays a role as well, but true empathy requires more thought and experience. I think the quality of school is also important for emotional development and I may write a post on that subject in the future. Watching him go from follower to leader over the past 4 years has been a treat and has changed my perspective on a lot of things. I think his confidence would have suffered greatly without his trusty and faithful, four legged friend.

First Anniversary

Image by Myriams-Fotos from Pixabay

So today marks the one year anniversary for this blog. It is also exactly 2 years until I am eligible for retirement. I had some grand ideas and goals for this blog and to say the results are lackluster would be an understatement. I have 15 posts, about 24,000 words total and 21 subscribers. Those numbers are something I would like to achieve monthly this year.

I’m pretty sure all of my subscribers are marketers of some kind and I’m not sure how to take that. I do wonder if any of them get anything from my posts or if they are all just hoping I buy something from them. I suppose I should be happy people are looking at all, but I was hoping for a little more engagement. The one comment I have is from one of my best friends and he didn’t even subscribe. In reality, I know it’s hard to build audience engagement when my topics are so scattered.

I’m still not sure what to focus on. The obvious choice would be something money related since that particular post was by far the most popular. Is that really what I want to do though? Do I want to be just another wannabe financial guru that is really just an affiliate marketer reposting the get rich wisdom of the ages? There is a lot of material to pull from there, and I should know I’ve read dozens of those books. The basic premise all boils down to the same few things though. I can summarize hundreds of hours of reading into a few short words: discipline, perseverance, luck…

Yeah, that’s about the size of it. The Secret? Believe in yourself. The entire point of Think and Grow Rich: Be passionately disciplined and driven. There is a reason why your OCD friend is richer than you. I know there is objectively more to these books, but you can only read so many inspirational stories before they all start to sound the same. Much like marketing websites. After you get drawn in a few dozen times by the flashy headlines and pictures, they all just seem to blend together in a nauseating stream of ads and clickbait.

I would really like to write a web serial, but am I passionate and disciplined enough to pump out content on a regular basis? I used to do a lot of story creation as a dungeon master for tabletop games. I used to revel in the creative process. After a while the need to come up with new and engaging creative content for my group of five players every Friday became more like work. I burned out and stopped playing for a long time, and when I tried again years later, the passion was gone. I was going through the motions enjoying the social aspect a bit, but almost dreading the game preparation. The press of life as an adult does not seem to lend itself readily to creative insight. Now that my friends and family are so scattered it’s hard to justify the effort to put a tabletop game together when Elder Scrolls is just right there!

On the subject of what I plan to do in two years, I’m still largely undecided. I’m kind of hoping some awesome opportunity is going to land in my lap and make all my decisions for me. Staying in my current job is certainly an option, and looking more likely since I just bought a new car. Stay tuned for a possible upcoming blog post on car buying. Don’t get me wrong if the right opportunity to work from home appeared, I would sell that car in a heartbeat and share a lease with my wife to make the transition more affordable.

The idea of starting my own small business is sounding more appealing. I still like the idea of an online business but I lack the confidence in my ideas to invest a ton of money into it. I’m considering something where there is a definite need in my area, like house cleaning, or daycare, or pet sitting. I don’t necessarily enjoy any of these things but I like the idea of running a business and trying to get it to the point where I can step away and let my employees take over.

In the end, while the subject of retirement and a second career looms on the horizon, I’m not terribly worried about it. I usually make the best of every situation that comes about. I might procrastinate or get sucked into video games but when the time comes I will step up and do what needs to be done. Sometimes my confidence wavers and part of me thinks I might be getting too old and lazy for something new. Deep down, however, I know I’m still that guy who will power my way through any obstacle. I’m still that kid who worked on a farm for 3 dollars an hour to buy comic books. I’m that kid who biked 85 miles with everything I owned on my back because someone told me I couldn’t. I’m still that guy who renovated an entire house by myself in two weeks. I’m still that guy who hiked Mount Whitney at 44. Don’t give up on me yet.

My Keto Experience

Image by Sarah Kallend from Pixabay

I’ve talked about this a little in some previous posts, but never really got into any detail. The keto diet is a low-carbohydrate, high-fat diet designed to shift your metabolism from relying on glucose (carbohydrates) for energy to relying on ketones (fat). This metabolic state is called ketosis. By significantly reducing carbohydrate intake (less than 30 grams a day for me) and increasing fat consumption, the body is forced to use fat as its primary energy source.

For me, the most difficult issue with this diet was the company I kept. Having family and friends around deviously offering high carb foods and sugary treats was an ongoing distraction. My nemesis, beer, was another big hurdle. I’m sure a lot of people with stressful jobs get this, but at the end of the work day there is this willpower vacuum. Your adrenaline is calming down as you leave work just so you can endure an hour-long drive through traffic to get home and deflate. Nothing sounds better than a burger, some fries and an ice cold beer. Nope, not on keto. You can have a burger with no bun, some cheese, low sugar veggies, and a glass of water.

As a result of temptation, over the course of five months I slipped in and out of ketosis several times and that back and forth kind of sucks. Keto is definitely something you should be prepared to maintain for the long haul. I didn’t measure ketones with special equipment or strips or anything because I never felt that serious about the experiment and it was pretty obvious to me when my metabolic shift occurred. The first time getting into keto consisted of about a week of sluggishness where I felt like I could not sleep enough and a pretty gnarly headache for about 3 of those days. I’ve always struggled with some bad breath issues so I did not notice that symptom in particular and my wife is pretty good at letting me know if it’s a problem. I generally brush and use mouthwash 2 or 3 times a day and use Altoids between meals. Can’t do Altoids on keto, or at least you need to be careful not to do too many.

After about a week my mind became noticeably more clear and my short term energy became more easily accessible. By easily accessible I mean that the period from rest to motion grew shorter. For example getting up off the couch became easier and I didn’t have to stumble around for a few minutes before it felt like my muscles and mind were up to speed. I felt less desire for caffeine. In fact, over the course of 3 weeks I went from a pot a day to zero coffee. It was a weird feeling being at work without a coffee cup.

The first time I slipped out of keto was only 3 weeks in, but the effect was like being drugged. After a hard day of work, weakness overtook my senses and I decided to relax with a hazy IPA. I barely made it through half the beer when fog seemed to come over my mind and my muscles seemed to become too relaxed. I remember my vision was affected to the point where I couldn’t read words on the tv screen even with my glasses on. When I got up to walk it took effort and my balance was off for about 20 minutes while I experienced an intermittent kind of vertigo. I think it took me about 3 days to get back into keto after that. The fatigue transition was milder and the headache was very minor. Basically, the day after that one beer I felt like I had a very mild hangover.

The weight loss or the way it worked rather, was quite surprising. Over those first 3 weeks I lost ten pounds, but then I stopped losing weight for a week after that one beer. I figured that those first few pounds were mostly water weight anyway, and I didn’t worry too much. The surprise was that it stopped so completely even though my diet didn’t really change, I think it took almost 2 weeks to drop another pound.

Another cool effect of keto was the appetite suppression. With the right meal I could eat around 11am, eat another small meal around 6 or 7pm and be satisfied until 11am the next day. This was quite novel for me, because when I’m not on keto I tend to graze with 5 or 6 small meals and snacks throughout the day.

Depending on what you decide to eat on your keto diet it can be a little more expensive and a lot more work than normal meals. For some people the food cost alone could be prohibitive. I’m used to California prices which for a lot of the basics is a little more than triple what my brother pays for the same thing in Maine. I tried a bunch of different things but the one I liked the best was the steak and salad meal plan. I would buy a large pack of ribeye steaks, preferably from Costco when they are on sale for $13.99 a pound, and prepare a huge salad to go with them. I went with simplicity for the steaks, seasoning them with olive oil, salt, pepper and garlic powder. The thin ones I would cook in the oven on 350 for about 15 minutes and the thicker ones for maybe 25 minutes. The salad was a bit more work and the ingredients would vary depending on what I had on hand. A typical salad would have lettuce and or spinach, arugula, hard boiled eggs, bacon, cucumbers, almond slivers, pine nuts, walnuts, black and green olives, avocado, and whatever varieties of cheese I had on hand. I used whatever type of salad dressing I wanted or was available, usually some organic variety sold in the refrigerated section. Eating the above meal exclusively I could sit on my butt playing video games eating as much as I wanted and consistently lose 1.5 pounds a week. Sounds easy and amazing right? Well believe it or not steak can actually get boring and making a fresh salad every day with umpteen ingredients is labor intensive.

Over the next few months I cheated a few times with the transitions in and out of ketosis much less noticeable. I think the longest I stuck to the diet was about six weeks straight. The results after about 5 months was a loss of 22 pounds. I should mention that for about 3 weeks of this stretch I was on vacation and cheated quite a bit but did not gain or lose any weight. I was also very inactive for most of this time mostly because my endurance seemed to be affected. I would try to push up a hill during moderate hike and it was more of a struggle than it should have been. I’m guessing this was a result of a lack of carbs because when I left keto for the holidays my endurance returned just fine.

I stopped keto right before Thanksgiving because I did not feel like restricting myself with all that yummy food available. The transition was pretty smooth and I actually felt pretty good for about 2 weeks, then the weight came back with a vengeance. I was doing longer walks and not eating too terribly but over the course of six weeks I gained back 10 pounds. After the holidays the weight gain slowed a bit but now a year later I’m not quite back where I started, but only a couple of lazy weeks away. To give you an idea of the numbers, I am 5’11 and was 210 pounds when I started the diet and 188 when I consciously quit. I tend to fluctuate a lot with water weight so I weigh myself every morning when I get up for consistency. This morning I was sitting at 202 which is about my average for the last 5 years. 22 pounds does not seem like a lot when I consider that I once lost 11 pounds in one day hiking to the top of mount Whitney and back. It seems pretty good when I consider how much I cheated on the diet and how inactive I was.

Before I wrap up I have some other observations to share regarding what triggered a falling out so to speak versus what did not. Liquid carbs seem to thwart keto faster than solids, and processed, especially baked types of foods cancel keto faster than whole foods. For example, a heavy beer, ice cream or a slice of cake and for me that was pretty much back to square one. Although it seemed quicker to get back in the ketosis state as far as energy and mental benefits each time, the metabolic benefit would basically halt for at least a week. I would have some fruit now and then in my salads, such as dried cranberries, dried blueberries and tomatoes, with no discernible effect. I had small servings of potatoes or hash browns with no ill effect. I never tried eating a whole banana which would probably cross the line. I feel like the diet was more tolerant the longer I sustained it. At one point I had two 12-ounce Miller Lite’s in an hour and did not have an issue.

I believe the amount of carbs you can have is dependent on your personal metabolism, the types of carbs and the time between consumption. That being said the road is much smoother if you count every carb and don’t experiment. I have heard that some people have trouble finding enough fat, which I find funny because I love cheese. I suppose if you are lactose intolerant then feeding this diet could actually be a challenge. Personally I don’t think keto is for me in the long term because I don’t like closing off so many other delicious options. Plus, I like beer. In closing, it needs mentioning that I am not a doctor or in any way related to the health profession. Nothing I say should be considered medical advice. If you are one of those fortunate people who actually has the ear of a doctor you can trust, by all means consult them before trying keto.

Exploring the Virtual Assistant

Photo by Life Of Pix

As part of my quest to find a worthwhile work from home career I have looked into becoming a virtual assistant. I understand this can be a rewarding and flexible career choice, especially if you’re looking for remote work that can vary widely in terms of tasks and industries. Here is a step by step guide to figure out if this kind of business is right for you, and how you can make it work.

A virtual assistant is a remote contractor who provides administrative, technical, or creative assistance to clients from a home office or other remote location. They handle a range of tasks that can include managing emails, scheduling appointments, handling customer inquiries, managing social media accounts, preparing reports, and more. Tasks can range in scope or be very specific depending on the client’s needs and the assistant’s expertise. They serve businesses, entrepreneurs, and professionals, offering flexibility and scalability for various operational needs without the overhead associated with full-time employees.

First identify the things that you’re good at. These can be skills you love and are willing to improve or things that you already have a good deal of experience with. Common skills required for a virtual assistant include organization, communication, time management and proficiency with technology. For the sake of time and career progression, consider focusing on a niche based on your preferred skill set. Examples include administration, social media management, content creation, bookkeeping and customer support. If you stand out within your specialty you will eventually be able to charge more for your services.

Train yourself to fill in the gaps. You may not need a college degree to be successful, but the more knowledge you have pertaining to what your clients are using, the more work you can get. If you don’t already have the knowledge, take classes in business administration, communication and computer science. There are plenty of online workshops tailored specifically for virtual assistants as well, which can teach you the basics or enhance your current skills. Websites like Udemy and LinkedIn Learning also have targeted courses for what you need. Take a look at more personal coaching programs tailored for virtual assistants as well. These small, or one on one classes may be more expensive, but they can get you up to speed quickly for a more productive head start.

Remember that you are running a business. Decide if you want to operate as a sole proprietor, an LLC, or another type of business entity. This will affect your taxes and legal responsibilities. You will need a reliable computer and any necessary software. A private workspace that allows you to work without distractions will contribute to higher productivity and professionalism.

If you don’t already have one, build a portfolio that showcases your skills and previous work. That’s part of what I’m trying to do in writing this blog. Include testimonials if you have them. Develop a professional website and create business profiles on social media platforms to promote your services. Speaking of which, I now have a Facebook Page, take a look! Join online communities and forums where potential clients might frequent. LinkedIn, virtual assistant Facebook groups, and online business forums are great places to start.

Check out job boards such as Upwork, Freelancer, and Indeed for virtual assistant jobs. Seek out specialized VA agencies for more lucrative opportunities if you have the skills. Send tailored pitches to potential clients directly, explaining how you can solve their specific problems. Leverage your existing networks and ask for referrals. Happy clients are often willing to recommend your services.

Use contracts with your clients to clarify expectations, including what the final product should be, how much time you have to do it, and how much you will be paid. Decide how you will bill (hourly, per task, retainer) and use invoicing tools to manage payments. Stay updated with new tools and trends in your field of expertise to keep your skills relevant and marketable.

As your client base grows, consider outsourcing some tasks or hiring other VAs to work under you. Broaden your offerings as you gain more experience or as client needs evolve. If you are willing to be the boss and manage a real business, the earning potential is practically limitless. If you are really excited about certain aspects, try to focus on what you love and delegate everything else to your employees.

I know there is a lot of generalized information here. There is the potential for a separate blog post with almost every sentence, and I may just capitalize on that. If you or someone you know has gone down this path, please leave a comment and share some advice. Becoming a successful virtual assistant involves a mix of the right skills, effective marketing, and quality service delivery. With dedication and ongoing learning, I believe you can establish a sustainable and fulfilling career as a VA.

Happiness Part 2

Image by Ylanite Koppens

Going from my 20’s to my 30’s ended up being one of the most psychologically traumatic times in my life. I was nursing some pretty significant disappointments with myself and the world in general while transitioning from a stressful job as a 911 dispatcher to another stressful job as an air traffic controller, and going through a divorce at the same time. Being a dispatcher is not a job that promotes a positive outlook on life or a lot of faith in your fellow humans. Being an air traffic controller is also not easy, and training is the worst part. I’d like to say this work-related tension caused my divorce, but the truth is that it was a long time coming and my state of mind just made it happen more quickly. My epiphany was that I had spent so much time catering to other people that I had almost completely neglected what I wanted. I had lost myself and what I wanted to be and harbored a deep sadness and resentment. I needed to fix that state of mind if I wanted any real chance at inner peace. In the hustle and bustle of our daily lives, finding true happiness can seem like a distant goal. I spent the next few years recovering, trying to figure out what went wrong, and how to prevent future unrest. I learned a few things along the way and I’d like to share them with you. I’m going to dig into how to manipulate your state of mind into something more productive, positive and overall happy.

Negativity is a slippery slope. Once you start down that road, a path many of us were trained to follow as children, it colors everything that happens around you. I would like to suggest that you can alter your perspective through mindfulness, which is really just paying attention to how you feel and why you feel that way. Eckhart Tolle, a renowned spiritual teacher and author, emphasizes the importance of living in the present moment. In his books, “The Power of Now” and “A New Earth,” Tolle explores how embracing the present moment liberates us from the grip of negative thoughts and emotions. I found these books quite helpful in changing my emotional state for the better. I had adopted a habit of brooding about the past and ultimately wasted large amounts of time feeling sorry for myself. This was ultimately self-destructive. The idea of being in the “Now” involves being fully present in the moment, cultivating awareness, and accepting thoughts and feelings without judgment.

A basic example of how this works is through meditation. You have a focus while you meditate, such as your breathing, or the flame and the void, if you’re a Robert Jordan fan. As negative thoughts intrude you don’t suppress them, instead you acknowledge them and then just mentally place them outside of your focus (or into the flame) knowing that they are there but they do not affect the present moment. This draws into focus things that are affecting the present moment, and there are internal conversations that take place. This is where Tolle emphasizes the difference between your actual self and your whiny little biological self. Whiny is not his wording, I think he calls it the “pain body”. This annoying voice tells is incessant and distracting, but your true self knows what is truly important. It takes a long while to handle this noise, but trust me it eventually becomes instinctual. Once you finally overcome the past and future background static, you still have an inner self-talk that sounds like this: I have to pee, something smells bad, I’m hungry and thirsty, this floor is hard and I need a cushion, dude you can wait until I finish this 5 minute meditation!

This may seem like it’s somewhat time intensive, it does take a while to reach the proper state, and at first it is not as easy as it sounds. Once you get some practice, however, say 2 to 3 weeks 10 to 15 minutes a day, it becomes more natural and the benefits become more apparent. You can eventually learn to center yourself quickly, which is really important in my profession. I can be on the radio talking to a dozen aircraft, feeling the panic coming on, the cold sweat, the tunnel vision, then I take a deep breath, embrace the “Now” in the moment between transmissions and immediately put myself in a better head-space. I think many people in stressful professions learn to do something like this instinctively, or they don’t last long, and the toll on their body and mind is much higher.

The idea of self-talk is something I never really considered before my low point, but I have learned to appreciate the value this tool has to offer. Anyone who is serious about self improvement is familiar with the famous book “The Power of Positive Thinking” by Dr Norman Vincent Peale, but this idea has been around since the ancient Greeks and possibly before. There are many modern versions of this “Secret” but the basics are simple enough to understand. Your thought processes are often a self-fulfilling prophecy. If you think you are destined to live in a trailer park collecting welfare checks in back woods Maine, you will likely end up there. If you deny this version of reality and decide you will live in a Southern California beach town in a million dollar condo, the new reality becomes much more likely. I consider myself to be living proof of this concept.

Positive self-talk can take many forms. You can repeat affirmations in your head over and over, write down your goals and how you will achieve them, or put a picture on your desk of a kitten looking in the mirror seeing a lion in the reflection. Doing all three of these and more will ultimately increase the effectiveness. I also find listening to positive and inspirational music to be very effective. There is a reason why “Eye of the Tiger” is on so many workout playlists. I jokingly refer to all this stuff as self-brainwashing. In my mind that is basically what we are doing, brainwashing ourselves with the thoughts we allow most often. The fact is our brain responds to repetition and molding. If you tell yourself something consistently and repeatedly with enough conviction your subconscious will start to believe it and work behind the scenes to make it a reality.

During my recovery years my self-talk was more affirming than goal oriented. I would say things like “I will get through this” or “I am not defined by my past mistakes”. Later, when I had recovered a bit, I got cocky and had grand affirmations like “I will be independently wealthy in 5 years.” That particular goal got derailed by reality and several other factors which I may or may not reveal in future posts. These days I am fighting the ever creeping chains of cynicism disguised as pragmatism but I still have more specific and realistic versions of goals such as “I will retire from my current job at 51 years old”, and “I will pay off my home and 2 rental properties by 60 years old.” Accomplishing both of these are by no means a sure thing, but they are something to shoot for that will require more than me sitting on my butt and coasting through life.

Be careful of situations that can sabotage your efforts. It is difficult to maintain a positive outlook if you are surrounded by negativity. If your friends and family are unrepentant cynics you may need to distance yourself, and a long vacation may not be enough. If you work in a job like a 911 dispatcher where no one who calls you has anything good to say, you may want to consider a new career. Dedication can overcome these challenges, however, constantly being exposed to negativity will encourage backsliding. Don’t watch the news, the networks don’t make money spreading good news. I haven’t watched it for over 20 years and I don’t feel like I’ve missed out on much. I find that my co-workers will give me a summary of current events whether I want it or not anyway. If there is something interesting I can always find a less biased, less sensationalized version of it online.

The main thing I’ve learned over the years, for myself anyhow, is that happiness takes effort. Kind of like marriage or a career, things don’t tend to trend upward without some direction and a sense of purpose. There are a plethora of tools available to anyone with the will to use them. I encourage you to read, listen, talk and educate yourself. Give meditation a try, it may not be for you, but every bit helps. Keep in mind positive thinking doesn’t imply ignoring challenges or denying reality; rather, it encourages us to focus on solutions, opportunities, and the good aspects of our experiences. I will consider posting book reviews and recommendations in the future if people are interested, until then, stay motivated, stay happy.

Happiness Part One

Image by Chris F

I find myself in a bit of an unusual position as I delve into this topic. The ideas surrounding this form of self-improvement have often struck me as cheesy and uncomfortable. However, as I’ve matured over the years, my perspective has shifted, leading me to a profound realization: happiness stands as the single most overlooked aspect of my personal development journey. I admit, I’m a bit hesitant to explore the realm of self-improvement in my writing. It’s not that I lack knowledge—I’ve delved into everything from Napoleon Hill to Tim Ferris, devouring hundreds of books on the subject. However, I’m not exactly the stereotypical ‘self-help guru.’ I don’t rise at 4 am, run 10 miles, meditate for 30 minutes, and then consume a bio-hacked breakfast. I’ve attempted that lifestyle before, but it simply doesn’t align with who I am. My approach is decidedly more moderate. Having said that, I’ll begin by sharing what I consider to be the most valuable insights from my own experiences.

It’s easy to forget that the pursuit of happiness is something we have to constantly work at. If we neglect it for too long we can slide into a spiral of negativity. Sometimes the change is so subtle we don’t even realize it’s happening until our emotions surface or someone points it out to us. The desire for true happiness is a common theme for humanity, but understanding how to cultivate and sustain it remains a challenge for many, including myself. Fortunately, there are numerous practical approaches, insights, and lifestyle changes that can contribute to nurturing our well-being.

Mindfulness, in the context of self-awareness, is often associated with meditation. This can be a powerful tool that can bring real benefits to our daily lives. I honestly think that learning this practice can bring relief from a host of psychological disorders. By practicing mindfulness, you can obtain a heightened awareness of the present moment, enabling you to better manage stress, anxiety, and negative thoughts. Exercises like focused breathing or mindful walking can gradually train the mind to stay present, fostering a sense of calm and contentment. It took me a while to take mindfulness seriously. I was in my 30’s when I read “The Power of Now” by Eckhart Tolle and it was a serious game changer. Granted I have to take a lot of what he says with a grain of salt, but the techniques and the ideas work. You should also understand that this is not as easy as it sounds. It takes time, discipline and repetition.

Cultivating gratitude is another somewhat surprising path to happiness. Taking time each day to acknowledge and appreciate the positive aspects of our lives can have a similar effect on our mental well-being. We can do this through interactions with friends and family or as part of our daily meditation by reflecting on what we are grateful for. This practice helps us appreciate what we already have. This one is still really hard for me. I think clawing my way up from the bottom has jaded my sense of what being grateful means. Like so many other things though, this is something I’m working on because I can see the value in it.

Human beings are generally social creatures, and meaningful relationships play a crucial role in our happiness. Spending quality time with friends and family, or contributing to our community can increase our happiness by improving our feeling of belonging. As an introvert I have some difficulty with making and keeping friends, so I have relatively few really good friends. I still find joy in the creation and participation in large gatherings of familiar people. There is something about surrounding myself with positive interactions that creates a feeling of peace and satisfaction. I usually do this by feeding people. I invite them over for a barbecue, and watch them mingle and create new connections. I also recommend Meetup groups if you are single and have free time.

Another way to stay happy is by keeping engaged in challenging and inspiring activities. For me hiking is a big part of this. There is something about spending all day in the wilderness, the freedom, the independence, that keeps me mellow. The sense of accomplishment and boost to self esteem doesn’t hurt either. My other common go-to activity is video games. There is something about immersion in a sprawling fantasy world that triggers my sense of wonder and creativity.

I believe physical health and mental well-being are thoroughly linked. Exercise, diet and sleep all combine to affect our mood and mental resilience. Engaging in physical activity releases “feel-good” hormones, and a healthy diet and proper rest contribute to a more balanced and energized state of mind. It’s been my experience that you don’t have to be a crazy work out nut to gain some substantial positive effects. A short 20-minute walk outside is enough to settle my thoughts in most cases. Controlling your diet can be tough, it takes time and money to eat well in most cases and it’s easy to cut corners and eat poor quality food. Sleep can also be challenging for some people. I used to be a terrible insomniac, only sleeping 4 or 5 hours a night. There are so many issues that contribute to poor sleeping, it’s hard to narrow down what one particular person’s issues are, and not every cure works the same for everybody. My issues were mainly a combination of future anxiety and back problems. It eventually took a combination of meditation, melatonin, a chiropractor and a tempurpedic mattress to get me mostly sorted out.

Success in happiness is a combination of a variety of factors. These factors are different for everybody. The first step is understanding that there are tried and true changes that can affect your well-being in a positive manner. By incorporating these elements into our daily lives, we can incrementally improve day by day. Learn to not look at happiness as something transient like a drug induced-high. It is a state of mind and being that can be cultivated and sustained. Start small, be patient and stick with a plan. The journey may be difficult at first, but it gets easier and I guarantee it’s worth it.