The Modern Revolution Will Be Blogged

Welcome to the Modern Revolution.

It starts now.

With us.


It’s Time To Change Some Things.

Big Pharma failed us.

Factory farming failed us.

Our dominant health-care system is now a sick-care system.

Let’s build new ways of taking care of each other.

We can do better.

We Want Farms, Not Pharma.

We Want Water, Not Diabetes.

We want food to be produced in cleaner, healthier ways. We think that farms should not be factories. We believe so much we now have 4 chickens in our backyard. We made this video to teach how a chicken lays an egg and created the site:  as a resource to others who might want to have their own birds laying fresh orgainic eggs right outside their back door.

We believe that small businesses are the future of business. Why support institutions when you can support people.

We’ve thought about the people who are already #revolting and venturing into Urban Farming.

Ingenuity is budding around the urban farming scene, where people must make do with what little space they do have while living in a big city apartment.  This includes utilizing their balconies, window sills, and rooftops to squeeze every last inch of space to grow as much fresh produce as they can.  Urban communities are coming together to solve the problems of outsourced produce, making it cheaper, healthier, and tastier for themselves.

Community Gardens

These programs offer great opportunities for not only the health-conscious citizens in big urban cities, but also those who struggle to find employment and want to do something positive, fulfilling with their lives while they get their feet under them.  This is a joint learning and harvesting venture for all of those involved.  Everyone does their part and everyone benefits, as a result.  Community gardens are typically maintained and supervised by the county, but there are plenty of “unofficial” community gardens out there to join.

Community Supported Agriculture

CSAs are opportunities for local residents to reap the benefits of urban farming while supporting their local farmers.  This is how urban farmers can get together and meet investors to grow their business.  It’s like a hub that exists to share vital resources and information with the community, including: local agricultural knowledge, local grants and subsidies information, and basic gardening classes to encourage more urban agriculture.

School Gardens

Urban farming is the future of sustainability, so it’s important to have kids learn at an early age about food, how it is produced, and that they can grow their own food without needing special training or tools.  It’s amazing how detached we have become with our food supply over the years, kids become very excited at the concept of growing something that looks and tastes better than the stuff we buy in the stores.  A school garden can grow a lot of great food, while teaching kids hands-on education about how food is grown and how to easily replicate it at home.

Benefits of an Urban Farm

The advantages of developing and eating your own produce are self-evident: nutritious nourishment, seizing the means of production, and feeling of belonging with others within the community.  With urban and rural territory, water conservation is key.  Numerous urban communities give the knowledge and power to do more with less.  This is a common underlying theme for sustainability and conservation of what we have on this beautiful planet.

Urban agriculture isn’t just about pinching pennies, promoting healthy diets, and building groups.  With the legislature shaping urban farming, offering resources and training and as interest for privately developed initiatives, it offers an intriguing business idea for a green-thumbed ventures.  With natural eating now highlighted even in big-chain stores, there’s unquestionably a developing business sector for natural, privately delivered nourishment.

The Rise of Urban Farming

The past century has seen the greatest proliferation of industrial farming since the industrial revolution granted the ability to do the work of many with just one machine.  More mouths to feed, more food to grow, it only made sense to grow in surplus in the beginning, but that power to grow more on a plot of land, coupled with the insatiable appetite of capitalism has resulted in a turning point in our society.

Profits ignore sustainability and even sustenance, the foundation of agriculture.  We have the power to yield enough food for more than three times the population over, yet we are living in some of the most food insecure times of our lives.  Between climate change, capitalism, and imperialism, the need for seizing the control of our own food supply has never been greater.

Urban farming is the rise of the people, embracing and promoting self-sustainability.

A Global Phenomenon

Where you see abandoned lots and concrete jungles, some people see a vision for the future.  Urban farming has exploded all over the world in places like New York, Chicago, Tokyo, Singapore, London, and Germany.  Rooftops, vacant lots, and even window sills are all highly efficient means of harvesting food, on a per-capita basis, when compared to the massive industrial farms.

For every ten acres of an urban farm planted, over 35,000 lbs of food can be yielded.  These urban farms on a community-scale also create jobs, those jobs in-turn circulate more money into the community, enriching the neighborhoods within.  It is because of these incentives of urban farming that every major city around the globe that has the same issues with inequality and food insecurity that urban farming has taken off so quickly.

Efficiency and Resiliency of Urban Farms

There are numerous ecological advantages of urban cultivating for urban areas, for example, more greenery, better control of spillover, better shading, and the balance of urban problem areas. Eliminating the quantity of miles produce needs to travel, either through plane, train, or diesel enhances air quality, too.

Urban horticulture is performed under particular conditions that require advancements diverse to those utilized as a part of the provincial setting.  Such particular conditions experienced, among others: restricted accessibility of space and the high cost of urban land, located in vast quantities of individuals (and in this way a requirement for safe farming techniques), utilization of urban assets (natural waste and wastewater), and potential outcomes for direct farmer and buyer contacts.

Increased Sustainability

Most accessible horticultural advancements require adjustment for use in these conditions while new innovations must be produced to react to particular urban needs (e.g. non-soil generation advances for use on rooftops and in basements; improvement of sheltered and financial practices for reuse of wastewater).

There’s a ton of ways that urban farming tech and local initiatives can further advance the promotion of self-sustainability, increase yields, protect urban farmers from unfair ordinances or being excluded from critical funding opportunities by local governments.  The battle to make urban farming commonplace is a long and heartfelt road, as the agricultural industry has a lot at stake in keeping waste high and a dependence on outsourced food.  But, we feel the tide is already turning, urban farming is the future.

Top Successful Urban Farms in the World

Researchers predict that a total of two-thirds of the globe will live in urban developments by 2030.  The sci-fi pictures of major metropolis hubs are starting to become reality.  We just hope self-driving cars become the standard by the time we reach that realization, because I’m not sure the world can handle even more terrible drivers on even more crowded roads, but I digress.  We’re here to talk about how we’re going to feed all these people that are stuck inside these cities of concrete, glass, and metal.

The only viable solution to this urban growth is urban agriculture.  Thankfully, we have some brilliant minds who are hard at work to show us that we don’t need to dedicate half the planet’s land to farming just to feed the booming population, we have all the space we need on our rooftops and cityscapes.

Don’t believe it?  Here’s a few places that prove urban farming is more than just a fad, it’s a way of life (and living) for their communities:

Food Field

Detroit, Michigan

If you need proof of concept, you don’t get any more real than Detroit, when it comes to a population that wants and needs the means to be self-sustaining and has limited resources to choose from.  Food Field is a project that has transformed an abandoned elementary school lot to a fully-fledged urban farm.  This is a direct reply to the corruption, abuse, and neglect the residents have received from both corporate and government entities.

Food Field provides fresh foods to community residents and local restaurants with the help from volunteers.  This is an example of a community that is taking matters into their own hands to help create something better for themselves and their future.  Food Field is also building up their infrastructure to help raise fresh seafood via aquaponics systems.

Sky Greens, Singapore

Singapore doesn’t have the luxury of having large swathes of their country dedicated to agriculture, like many countries in the West.  It is because of this, that the average person only eats about 7% locally grown produce.  Sky Greens is changing the way Singaporeans eat by building highly efficient, compact, and healthy vertical gardens.  These vertically stacked urban farms waste no water, as it is distributed evenly throughout each layer of produce.

Sky Greens is able to produce 5-10x the amount of produce, per-capita of land, while using less water and less energy.  This is obviously one of the most promising solutions to urban farming for the future, producing healthier and accessible food for everyone.

The Delaney Community Farm

Denver, CO

This small farm allows everyone the opportunity to access fresh produce, no matter what their income or social status.  They supply produce for approx. 500 families via Community Service programs and Federal cooperation for WIC families to obtain fresh food in exchange for just an hour of work every week.  This farm acts as a valuable resource to the community, not only with the food they harvest, but also with their teachings of how to farm and cook healthy at home.

How Restaurants are using Urban Farming to Improve their Menus

If you’ve only heard about urban farming in the context of growing herbs on window sills or inside apartment at home, you might be surprised to find that many restaurants in the big cities are turning to urban farming solutions to source the freshest ingredients for their dishes.  Whether these farms are literally on the tops of their roofs or in nearby vacant lots, urban farming is a growing trend that is allowing chefs to obtain the freshest produce, while reducing their costs.

Reconnecting with Food

All restaurants can stand to benefit from urban farming.  By growing their own or sourcing from a local urban farm, they can actually save a ton of money in the long-term.  That’s because the associated costs with purchasing produce from out of town and paying for the shipping costs much more than the start-up costs of growing it in-house.  Not only that, the ingredients that you can locally source will be the freshest possible and of a higher quality.

Restaurants can market this local garden freshness as a healthier experience (because it is), thereby increasing revenues and customer traffic.  There are other hidden benefits to growing an urban farm for restaurants too, like reducing the amount of waste because you only harvest what you need.

For some real examples of urban farming restaurants in the big cities, check out these locations:

Windy City Frontera Grill

Chicago is big on urban farming.  There are a number of restaurants that are taking advantage of the rooftop real estate for urban agriculture.  One of the most prominent restaurants doing this is the Frontera Grill.  The owner, Rick Bayless, uses EarthBoxes to grow nearly all the vegetables needed to make the restaurant’s salsa dishes.  Nearly 1,000 lbs of tomatoes and peppers, to be exact.

O’Hare Urban Garden

We take a look at another place in Chicago that is leading the way for urban farming, right in the middle of the great O’Hare airport.  This is a fully-fledged aeroponic garden, growing large amounts of vegetables and herbs for the nearby restaurants every day.  This is the first of its kind in the world, towers of produce growing the ingredients that will end up on your plate at either the Tortas Frontera, Wicker Park Seafood & Sushi, Blackhawks Restaurant and Tuscany.

Bell, Book & Candle

The Big Apple is another city with lots of activity on the urban farming front.  From community gardens to rooftop agriculture, you’ll find plenty of projects underway.  The Bell, Book, & Candle also takes interest in the aeroponics solution that O’Hare uses, incorporating 60 of them on their roof.  It works perfectly for their restaurant’s needs.  They can grow over 60% of their produce and herbs without needing to rely on a full-time farmer or sourcing outside to save on costs.

The technology is ripe for the picking.  Urban farms are highly efficient and fool-proof ways of growing your own produce without needing to have a green thumb.  Chefs can focus on their craft, rather than learning how to grow the hard way, saving them precious time and money, while increasing the quality of their dishes.


We  have 5 kids and a big extended family, and so we have a baby clothes store.

We’ve four daughters, so we run an online store for women called Your Weekend Wardrobe.

I love crossfit and we are strong believers in physical fitness. We made this video to show wheat CrossFit taught us.

Since the family is all athletic to one degree or another, so we included an online store for athletic clothes as well.

As you can see, we have a lot to say.

And a lot to do.

We want you to be our first lone nut.

Come join us.

Let’s Get to Work.

The Tower Garden Revolution! #revolt


Tower Garden, a vertical, aeroponic growing system, allows you to grow up to 20 vegetables, herbs, fruits and flowers in less than three square feet—indoors or out. So it’s the perfect companion in your journey toward healthy living.

Grow 30% More, 3x Faster, with 98% Less Water

An advanced form of hydroponics, aeroponics is the process of growing plants in an air or mist environment rather than soil. Aeroponic systems use water, liquid nutrients and a soilless growing medium to quickly and efficiently grow more colorful, tastier, better smelling and incredibly nutritious produce.

Using aeroponics—the same technology NASA uses—Tower Garden grows plants with only water and nutrients rather than dirt. Research has found aeroponic systems grow plants three times faster and produce 30% greater yields on average. That means you’ll be enjoying abundant, nutritious harvests just weeks after planting.

Get Nutrient-Loaded Produce
(without Loads of Work)

Pests, disease, weeds—traditional gardening can be complicated and time-consuming. But because Tower Garden automatically delivers water and nutrients when they’re most needed, you’re able to grow strong, healthy plants with minimal effort. And healthy plants can better protect themselves from pests and diseases naturally, without pesticides. Plus, you don’t have to deal with weeds (or getting dirty) because there’s no soil.

Live Well with 90% Less Water and Space

Want a garden but don’t have the space? Dealing with drought? Because of its vertical, compact design and closed-loop system technology, Tower Garden requires as little as 10% of the land and water traditional growing methods use. So it’s perfect for sunny small spaces, such as balconies, patios, rooftops—even your kitchen provided you use grow lights. And it’s better for the environment, too.

Because there’s no dirt, there’s also no digging or weeding. Plus, you don’t have to worry about ground pests or contaminated soil. And did we mention Tower Garden’s vertical design uses 90% less space? That means you can grow food in some pretty interesting places.


How Tower Garden Works

Tower Garden will arrive at your doorstep with seeds, nutrients, supplies—everything you need to get growing. After about 20–25 minutes of minimal setup, here’s how your Tower Garden will function.

1. Plants grow in a soilless medium called rockwool.

You’ll start seedlings using the kit we ship with every Tower Garden (unless you decide to buy seedlings). And when your seedlings are ready—usually about three weeks after germination—you’ll plant them in your Tower Garden.

Instead of soil, Tower Garden plants grow in a medium called rockwool, which provides plant roots with oxygen and consistent moisture, encouraging rapid, healthy growth.

2. The reservoir stores the plant nutrient solution.

Tower Garden Mineral Blend, our proprietary plant food, powers Tower Garden. Containing the pure earth minerals essential to healthy plant development, the Mineral Blend provides an all-natural “shortcut” for plants, which typically must source nutrients from decomposing organic matter in soil. The result is greater nutrient uptake and superior growth for a range of plants.

You’ll fill the 20-gallon reservoir at the base of your Tower Garden with a mixture of Mineral Blend and water.

3. The solution cascades down the Tower Garden, nourishing plants.

A low-wattage, submersible pump in the reservoir pushes the nutrient solution to the top of the Tower Garden through a small central pipe. The nutrient solution then drips down the inside of the Tower Garden, evenly cascading over the exposed plant roots.

A timer ensures this process repeats continuously—usually in 15-minute increments—to deliver the ideal amount of oxygen, water and nutrients to plants at the perfect time.

4. In a few weeks, plants are harvest‑ready!

Aside from a few minor maintenance tasks, such as checking water levels and cleaning the pump filter, Tower Garden will take care of itself. And in just a few short weeks, you’ll be enjoying abundant homegrown produce, harvested at its peak (so you can be at yours).


Helpful Links:

This Is Why 2017 Is the Year for Local Food (and Farms)

Top 10 Tower Garden Plants to Grow

How to Get Growing Now (the Fast, Easy Way)

The Most Profitable Crops to Grow (and How to Grow Them)

When Is the Best Time to Start Your Garden?

8 Excellent Ways to Enjoy Your Garden’s Greens


Contact Peter Deeley at 602717-7458 or


A Unique Storytelling Podcast on iTunes and Stitcher: The Promise of a Blue Sky


The Promise of a Blue Sky

(Listen Here)

I hear the engine of a small airplane and the sky is very blue.

Who knows how memory works.

This is among my earliest recollections. Somehow, I remember it outside my body – looking at my 4 year old self in the front yard of the first house I ever lived in.

From that moment until today, I associate the sound of a small aircraft with beautiful days.

I never wanted to be lazy. Never wanted to be undeserving. The calculus of effort and achievement is mysterious. Perhaps it is  true that I lean to hard on effort and struggle to justify the grandness of my dreams.

I am not a Christian but there was a time when I quarreled with Jesus. On a cloudy day, a gnome-ish man handed me a flyer as rushed to my ride home.

“You are forgiven” was written over a picture of green Irish hills. I ignored my bus stop and walked home – wondering about the difference between earning something and having something gifted to you.

Change inhabited much of the last year. Change promises to stay close to me this year as well.

“How you do anything, is how you will do everything.” This notion haunts me and compels me to pursue integrity thoroughly. However, how – where – and to what – should I apply my energy?

There are questions of knowledge and there are questions of wisdom. These are wisdom questions.

Walking along a park in the Arizona desert, I hear  a small plane  again. Impressed with the staying power of the association: I smile.

I am not lost on my walk.

But neither am I precisely sure where I am going.

I am working hard out here in the desert. I know you are too.

May the gifts of the divine visit us both and bless our struggle to find places where we hear the promise of good things to come.

If you like this podcast, please subscribe and leave  review here.

What are the Emunctories and How does the Body Detox?

The body doesn’t get enough credit for just how effective it is at detoxifying and filtering out all the impurities, foreign bodies, and potentially hazardous substances that enter it from various sources (mainly through our own voluntary consumption).  From eating and drinking to breathing and absorbing toxins, there’s a lot going on behind the scenes to keep us healthy.

The detoxifying starts with the primary emunctories, also known as the liver, gastrointestinal tract, lungs, and kidneys.  All of these important areas do their part to remove toxins floating around in our blood, air, digestive fluids, and urine.

Detox Teamwork

Toxins can put the body into disarray if allowed to build up to significant levels.  This could happen if your emunctories are affected by disease or illness.  Here’s how each major emunctory fits into their role:

  • Liver: This is the hardest working detoxifier of the bunch. The Liver filters out any toxins that entered in liquid or solid form into the body.  When alcohol is abused, the liver becomes overwhelmed with filtering out all the alcohol and starts to slowly die from exertion.
  • Lungs: Thousands of tiny little air sacs work hard to capture toxic particles before they are absorbed into the blood stream. It often goes unrealized as to just how much work the lungs do.
  • GI Tract: The entirety of the gastrointestinal system is filled with bacteria that work to filter out organic and inorganic matter to prevent toxins from building up or entering the blood stream. The colon takes the brunt of the toxic filtering, which is why it is so susceptible to disease and illness.
  • Kidneys: Another key player in the chain of detoxifying, the kidney is an organ that never rests. It is constantly filtering the blood and removing toxins to be released when we urinate.  The kidneys only make themselves known when bruised from the outside or when toxin buildup has produced inflammation or painful byproducts like kidney stones.

Toxic Invaders

When we talk about all the toxins that the body removes, there are multiple kinds that are being removed.  The most common toxins we associate the word with are environmental, like smoke, pollution, and pesticides.  There are other forms of toxins, too, like bacterial toxins that attack the body and create byproducts that do damage to your organs.  Heavy metal toxins sound like they would be the rarest, but they are found all over the place: in the air, water, and foods.

Some of them occur naturally in our foods, like dark green vegetables, but because these can take a toll on the emunctories, we must be vigilant and detox ourselves regularly to help reduce build-up of these toxins.

Detoxifying is a great way to increase the health of our entire bodies, not just our skin, which is a common signifier that we notice when we have a buildup of toxins, due to the absorbent nature.  Detoxing is also a way for chronic illness sufferers to manage their pain and/or discomfort.


DNA Test to Develop Precise Strategies for Weight Loss and Improved Health

Your DNA are not engraved stone tablets. Every moment – of every day – they are in constant communication with your thoughts, your environment, what you eat, what you drink and the very air you breathe.

How your genes are expressed are connected to all those subtle intersections of your physical material, your intellectual life, your social life, your physical life and your spiritual life.

This is a new focus of scientists and doctors called Epigenetics. Here is a short video by Dr. Anthony G. Jay, President & Founding Director of the International Medical Research Collaborative.

Genetic testing has moved into the mainstream and is the future of preventive health. In addition to the thousands of tests being offered for medical conditions and diseases, the science and research behind genetic testing related to lifestyle and wellness markers has progressed to the point of understanding the specific genes dictating how the human body processes carbohydrates, fat, protein, micro-nutrients, etc., and how specific genes determine the effectiveness of certain fitness activities.

With the genetic testing technology and scientific understanding of the human genome available today, it is now possible to develop individually tailored nutrition and exercise programs that are based on and tailored to your unique DNA. Only now has the cost of genetic testing come down to the point where it is feasible to use this technology for health management programs offered to the general public.

Clinical studies and research on genetic testing related to lifestyle and wellness markers have been rapidly increasing in quality and volume since the human genome was first mapped in 2003. As the testing technology improves and the cost of analyzing an individual’s DNA decreases, more research facilities and universities around the world are able to perform more research studies with larger test subject groups, all leading to more being discovered about the connections between genetics and preventive health.

Programs tailored to an individual’s DNA have proven to be much more effective than generic programs. A recent study published by the European Society of Human Genetics found that dieters employing weight management programs tailored to the individual’s genome lost up to 33% more weight than those following standard, “one size fits all” weight loss programs. With the latest genomic technology, any health management program that does not take an individual’s genetic profile into account is simply guesswork.

A Well Run Life is now offering, in conjunction with its partner lab, The Personalized Health Management DNA Test.

Here are samples of the information you will receive:

What Nutrients Do I Need?


Foods to eat.png

How Does My Body Respond To Different Types of Exercise?




How Does My HDL Respond To Cardio?


General Summary


Here is how the Process Works:


Place your order. After you order the DNA Collection Kit, we will mail it to the address you provide.


When the kit arrives, use our simple kit to collect a saliva sample and mail it back to us in the packaging provied. You will simply rub the sterile cotton swab in the kit along your gums for one minute, pack the sample up and send it to the lab using the addressed box that comes with the kit.


The federally certified lab will analyze your sample and within 5-6 weeks and identify your genotype.


Once the lab report is ready, A Well Run Life will e-mail you the final report.

Should you need help taking this information and making a new lifestyle plan, A Well Run Life offers 45-Minute Phone consultations.

If you have questions, e-mail

To set a phone consultation, call Peter Deeley 602-717-7458


If you’d like to order your test: ORDER HERE

To Join Our Mailing List, leave your e-mail here.


Additional Information:

A Well Run Life’s Founder: Pete Deeley

A Well Run Life’s Medical Director: Naturopathic Physician Dr. Maggie Garvin

What Does it it Mean to “Detox?”

Your DNA are not engraved stone tablets.

Every moment – of every day – they are in constant communication with your thoughts, your environment, what you eat, what you drink and the very air you breathe.

How your genes are expressed are connected to all those subtle intersections of your physical material, your intellectual life, your social life, your physical life and your spiritual life.

In this time of year, we will hear a lot about “Detox”-ing. And I applaud the notion of cleaning out the old and making room for the new. And the we all have tremendous capacities for moving ourselves towards the best possible versions of ourselves.

Detoxification can mean many things, but to focus on removing toxins from the body, it is helpful to know how the body actually takes away the bad stuff. The “organs of elimination” are known as the Emmunctories. Since this is not a term everyone knows, we made this silly video.

The body actively will get rid of toxins through the Emmunctories. Healthy, whole foods what give the Emmunctories what they need to carry the toxins out.

If you are looking for a safe Detox – we developed a 10-day whole food protocol called the Taste Bud Boot Camp. It offers an eating road map that will help you re-shape your relationship to food. You can access it here.

Take advantage of the moment that comes with the end of one year and the beginning of a new. Tell us what you are thinking about and hoping for and wrestling with.

The Modern Revolution is just beginning.

Happy Hour Series: The Thyroid


If you have, or suspect you have, a Thyroid condition take this course to educate yourself on the function and purpose of the Thyroid. You and your Doctor will have a shared language when you discuss your Thyroid Concerns.

Dr. Garvin, ND created this course in order for conversations with you Physician about your Thyroid to be more effective and efficient.

This course is less than 60 Minutes. It easy to understand and packs a great deal of useful information in the short period of time.

Dr. Maggie Garvin, ND

Enroll in the course here. (Fee 99 cents for the hour course)

Spend a Happy Hour with Naturopathic Physician Dr. Maggie Garvin discuss Hormones from the perspective of Naturopathic Medicine.

  • The Healing Power of Nature (Vis Medicatrix Naturae): Naturopathic medicine recognizes an inherent self-healing process in people that is ordered and intelligent. Naturopathic physicians act to identify and remove obstacles to healing and recovery, and to facilitate and augment this inherent self-healing process.
  • Identify and Treat the Causes (Tolle Causam): The naturopathic physician seeks to identify and remove the underlying causes of illness rather than to merely eliminate or suppress symptoms.
  • First Do No Harm (Primum Non Nocere): Naturopathic physicians follow three guidelines to avoid harming the patient:
  • Utilize methods and medicinal substances which minimize the risk of harmful side effects, using the least force necessary to diagnose and treat; Avoid when possible the harmful suppression of symptoms; and Acknowledge, respect, and work with individuals’ self-healing process.
  • Doctor as Teacher (Docere): Naturopathic physicians educate their patients and encourage self-responsibility for health. They also recognize and employ the therapeutic potential of the doctor-patient relationship.
  • Treat the Whole Person: Naturopathic physicians treat each patient by taking into account individual physical, mental, emotional, genetic, environmental, social, and other factors. Since total health also includes spiritual health, naturopathic physicians encourage individuals to pursue their personal spiritual development.
  • Prevention: Naturopathic physicians emphasize the prevention of disease by assessing risk factors, heredity and susceptibility to disease, and by making appropriate interventions in partnership with their patients to prevent illness.

The Health Benefits of Having Adequate Amounts of “Play” in Your Life

Heart disease is the nation’s number one cause of death.  No matter if you’re vegan or a meat eater, if you don’t get any exercise, you’re going to be at-risk later in your geriatric life, if not sooner.  As we grow older, we often forget how important playtime really is, both mentally and physically.  By scheduling a little time to dance, pass a ball around, or go for a walk, you will be lower your chance for heart attack or stroke tremendously.

The American Heart Association recommends to do at least 150 minutes of moderate exercise per week, 75 minutes of heavy exercise.  These 150 minutes are easy if you divide it up into short 30 minute sessions a few times a week, or a few 15 minute breaks to play each day.

Be Serious, But Have Fun

How you get your daily exercise is up to you.  You don’t need to join a gym or play sports, some of the simplest exercises can be the most effective forms of exercise.  If you live in an upstairs room or apartment, you can simply climb up and down the steps for 10-15 minute intervals, to start out.

Swimming for 30min to an hour just a few times a week is very effective, and fun!  Try picking up a Nintendo Wii, if you’re looking for a fun indoor activity by yourself or with family.  They won’t even know that your plan was to fight against cardiovascular diseases, unless you want to pass the healthy bug along to them.

Baby Steps

If you’re feeling a bit overwhelmed with incorporating exercise into your daily routine, just remember that any little bit of introduced playtime will help.  Good habits must be formed gradually, otherwise the rebel in us all will naturally find ways of avoiding change.  Try brief spurts of activity, like getting up and doing a few jumping jacks, push-ups, and/or sit-ups in-between work.  15min breaks are perfect for getting some exercise in and increasing your energy levels to get through the day.

Benefits to Older Adults

These health recommendations can really improve the overall quality of life for those who are getting into their later years where serious health problems and diseases start to weigh heavy on the mind.  If you feel like your physical health is lacking in strength, stamina, or flexibility, you should consider adding more playtime back into your life.

By working on doing moderate levels of activity at regular intervals, you will notice changes within the first week, such as: improvement in overall mood, reduced pain in joints, back, and neck, stronger sense of balance (reducing chances of injury), and of course increases in strength, making everyday tasks easier to perform.

Approach this new level of activity with a plan and don’t overexert yourself, of course.  If you feel like you’re battling procrastination or de-motivational thoughts all the time, try to find someone who will join you in your mini-exercise sessions.  Make a friendly game of competition out of it through the use of activity tracker apps.

3 Office Christmas Party Weight Gain Traps

It’s Christmas Office Party Season and the sense of social obligation to accept the cookies, candy and to spend the two drink tickets are upon most of us. The season is hard enough without the social pressure of appearing to be a humbug if you do not participate fully in the eating aspect of the holiday party season. Here are three quick reminders to minimize the weight gain pitfalls of these social situtaions.

  1. Just because it is there, doesn’t mean you have to eat it. People often want to show their love with food. And many feel obligated to both accept consume all the culinary affections coming from their family and friends. While total abstinence from the treats of the season is not necessary, decide ahead of time how you will handle the inevitable gifts that are coming your way. Don’t eat everything sent your way just because you would feel it rude to do otherwise.
  2. Mind your alcohol. We all know that alcohol is a key factor in weight gain. Just like the candy, cupcakes, cookies and pie that will fill the next few weeks, so will drink tickets and holiday parties full of toasts and – and maybe shots? The key: don’t let your alcohol consumption become mindless. Make sure you have decided ahead of time how many drinks you are going to have. Waiting until the social situation presents itself is a sure way to drink much more than you intended.
  3. Don’t let the buffet have its way with you. Food is going to be available in nearly endless quantities for many people this season. And some will return to the buffet line at Christmas parties simply to have something to do in these social circumstances that are not always 100% comfortable. Again, plan ahead of time for what your limit will be when you go to parties who intend to celebrate their guests with enormous banquets.

It is a tremendously joyous time of year. Celebrate fully. Planning your limits for eating and drinking will in no way diminish your celebrations. But they will diminish regrets about going into the new year with unnecessarily gained weight.


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The English Cream Golden Retriever Gus

They were introduced as Red and Green. The smartest of the bunch and the most loving.

Their names matched the string of yarn tied around their puppy necks as a sort of collar. It struck me as an ingenious way to discern which puppy was which in the litter or 10.

We came for 1 puppy. We could have easily loved all ten but life is filled with choices, no? But the brains and the heart of the group were just plopped into our arms with that pungent puppy-coffee breath. Wriggly in a cute way, the heart was enthusiastic from moment 1 with us, while the brains was nonchalantly indifferent to us – though he didn’t outright ignore us.

The heart eventually became to be know as Winston, and the brains is known as Instagram’s most famous English Cream Golden Retriever Gus.

We drove 90 miles to bring home a single beautiful puppy. But if you find both the head and the heart, you don’t chose one.

You take them both.


If you like this style of writing, the author would like you to consider his audiobook: A Quiet Murmuration – A Public Journal of Private Thoughts.

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