Food For Thought

This BJJ lifestyle is intense. Each class is an exhilarating mixture of illumination, and frustration, as we enjoy those occasional ah-ha moments in between surviving bone-crushing defeats. We grind out each and every workout, as frequently as our other obligations will allow, knowing we’re the better for it. Such training takes it’s toll, and it doesn’t take long to realize that appropriate rest and a healthy diet are mandatory components of a successful journey.

What constitutes a healthy diet? The answer to this question isn’t that complicated, but with the number of fad diets that are in constant circulation, it’s easy to see why people think it’s rocket science. Of course, there is an entire industry looking to cash in on everybody’s desire to lose weight/look great with a quick fix, but again, it’s not that complicated.

Here’s the simple version we’re promoting in the children’s program.

We eat to live, not the other way around. I don’t know how many times I’ve heard someone state, “I deserve this,” “life’s too short,”  or some other equivalent. If one’s consumption is justified by some sense of entitlement, perhaps it’s time for a re-evaluation of priorities. Food is about sustenance, not entertainment. This isn’t to say we shouldn’t enjoy the food we eat, or that we can’t ever go out for an over-the-top meal with friends. Our happiness simply shouldn’t be the main deciding factor in our daily consumption choices.

The healthiest foods are recognizable. A healthy diet consists of lots of fresh vegetables and fruit, lean meats, and nuts. Some whole grains are o.k. The more processed, or hidden in sauces and breading it is, the less it’s got to offer, at least in terms of nutrition. The rule I’ve taught my girls is easy to remember. If you have to read a label to know what it is, it’s probably not very good for you. Highly processed foods should be treated with a bit of skepticism, eaten as an exception to a healthy diet, and not as a staple.

Water is life. Our bodies are composed of over 60% water, so drink a lot of it. The harder you train, the more you need. Avoid surgery drinks like soda; these are a source of water, but also provide a lot of empty calories that can cause more harm than good.

Dinner before dessert. If one’s diet is made up predominately of fresh, healthful, whole foods, an occasional “splurge” isn’t going to matter much. The folks who run into trouble are those who get it backwards, constantly consuming foods high in salt, sugar, and fat, but low in everything else of nutritional value.

Train hard, eat smart, and drink lots of water. Your body, and your jiu jitsu will thank you.

See you on the mat!

Self Discipline

We’ve all been there. The alarm goes off, we reach for the snooze button, and the debate begins.

“I am so tired, I just wanna sleep in.”

“Is it my day off?”

“Perhaps I overtrained yesterday. Do I need a bonus day of recovery?”

“Is that a hint of a cough? Should I call in sick?”

I’ve been waking up at 5:30 am to workout for almost 30 years, and I still catch myself having this internal dialogue nearly every morning. The fact is, I am tired –  I am stiff & sore. I probably could take a few more days off than I do. I really enjoy the one day a week when I get up, take a leisurely walk with the dog, and then relax with a hot cup o’ joe and read a book. Why not do that every day?

The answers to that question are what motivate me to drag my carcass out of bed six days a week.   As a younger man, I wanted to be a bad-ass. I had to get up earlier, and work harder than everybody else. As a member of the over-50 crowd with three young daughters, my purpose has evolved. Now I train to be the best father I can be. I need to be able to protect my family to the best of my ability. I want to be able to play with my kids. We run, we ski, we hike, we ride bikes, and of course, we do martial arts. Staying in shape increases the odds that I will be around to share in their milestones; graduations, first jobs, weddings, and all the other setbacks and victories that await them.

Anybody who’s ever worked in the fitness industry can confirm – it is stupefying the lengths to which people will go, in order to talk themselves out of doing the very thing that will help them achieve their desired goals, or make their life better in the long-run. One can easily come up with an entire litany of reasons not to do something. The people who cave to this list are the poor, miserable souls who continually find themselves short of where they’d like to be. As time goes on, the goals seem further out of reach, the bad habits become more ingrained, more comfortable, and the vicious cycle perpetuates itself.

“In reading the lives of great men, I found that the first victory they won was over themselves… self-discipline with all of them came first.” – Harry S. Truman, 33rd President of the United States

Simply stated, self discipline is the ability to do that which needs doing, even though it’s difficult, inconvenient, or uncomfortable. It’s doing what you know you should, even though you don’t feel like it at the time. It’s putting off the temptations of immediate gratification for greater reward at a later date.

As adults, we demonstrate self-discipline by going to work every day, even on the days we don’t feel like it, in order to put food on the table, provide a home, and save for the future. By being self-disciplined, we can avoid the financial pitfall of never-ending debt, by postponing those purchases of the shiny, new whatever, until such time as we can afford to pay without borrowing.  By being self-disciplined, we can manage our time more effectively, focusing on what’s important, and leaving for later, that which isn’t. By being self-disciplined, we can improve our diet, work out more, and be more fit.

I tell my girls, self-discipline means, “Dinner before dessert.” Do what you know is the best for you, then you can afford to splurge a bit. Work hard in school, and the knowledge will make life a bit easier later. Train hard at track practice, and you’ll have greater success at the meet. Drill those pirouettes as much as you can, and your ballet performance will be amazing. Get your homework done and keep your room clean, and you’ll have more free time to play with your friends.

Self-discipline leads to more freedom. In the end, you will have more time, more money, and better health to spend on the things you want.

See you on the mats!

Know Your Enemy

“If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.” – Sun Tzu

The past few weeks we’ve been discussing the ABC’s of Self Defense. We looked at some of the statistics regarding violence in the United States. There are, however, other threats to our well being, and any serious look at self defense would be remiss if it didn’t address these very real epidemics facing our country. While we are taking steps to protect ourselves from being the victims of violence, we should also consider how to prevent becoming victims of poor lifestyle choices, and the chronic diseases that follow.

Of the top 10 causes of death in the U.S. (this holds true world-wide) violent crime doesn’t even make the list. There were 13,455 homicides in the U.S. in 2015, the most recent year for which we have the statistics on chronic disease. The FBI just came out with the 2016 crime statistics, which sadly show another increase, with 15,070 homicides. Compare these numbers to those in the chart below.

To be fair, it should be noted that these numbers only represent the worst outcome of violence (death). More often than not, victims of violent crime survive. A more accurate number to compare, therefore, is total violent crimes, which in 2016 came to 1,248,185. (In a country with a population of 323,127,513, that works out to about 386 incidents per 100,000 people.)

Five of the top ten killers in the U.S., namely, heart disease, cancer, chronic lower respiratory diseases, stroke, and diabetes, killed over 1.5 million United States citizens in 2015. This number only represents those who died. It’s estimated that nearly 1 out of 2 people are suffering with at least one chronic illness! (for comparison, that works out to be about 50,000 cases per 100,000 people.)

The World Health Organization (WHO) further estimates that up to 80% of heart disease, stroke, and type 2 diabetes, as well as 40% of cancer could be prevented by eliminating the risk factors. Even if we were to take a much more conservative approach, say just 10%; that still works out to 144,963 lives saved in one year. Four of the major risk factors are things we have complete control over: lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption.

Boil all these numbers down and we’re left with this realization. For every victim of a violent crime in the U.S., there are 130 people with a chronic illness, and up to 103 of those could be prevented simply by living a healthy lifestyle!

If we’re serious about protecting ourselves and our families, training in the martial arts is a big part of the picture. It can give us the physical skills, and the mental capacity to “take care of business.” Here’s a five point plan to help us build our bodies like a fortress, ready to defend against all adversaries, including the ravages of chronic disease.

  1. Train like a warrior every day.
  2. Eat a healthy diet with an emphasis on vegetables, fruits, nuts, and lean meats.
  3. Avoid highly processed, sugary foods with little nutritional value, smoking, and drinking alcohol in excess.
  4. Drink a lot of water.
  5. Get plenty of sleep.

By choosing to live an active, healthy lifestyle we are developing the most powerful self defense skills we can.

See you on the mats.

next week…