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For the month of May I will dedicate my blogs to children’s health and well-being.

This second blog deals with the effects of diet and nutrition on the health, development, and behavior of children. More research has been done recently looking into the effects of poor diet on youth. For years research had focused on adults, but recently a concerted effort has been made on researching the diseases that affect the young. The data coming back is startling. It reveals a greater level of impact than was previously imagined. More and more information is now painting a picture of the consequences of a poor diet. The effects stretch beyond simple lethargy and obesity to greater mental, emotional, and behavioral health problems as well as impacts on proper growth and physiological development. In fact, it turns some old assumptions on their head.

But children are young with a fast metabolism, they shouldn’t be as affected, right? Wrong, and one couldn’t be much further from the truth. Children are actually far more susceptible to the consequences of a poor diet than adults, for the simple reason that they’re still growing. The development of bones, muscles, and brain matter all require a higher level of vitamins, minerals, and nutrients. Instead of giving this to our children, we have been feeding them foods that actually rob the body of the essentials it needs and have put a burden on developing organs to process the refined foods consumed. Most people wouldn’t put sugar in a gas tank because their car wouldn’t run and most people wouldn’t feed candy and other junk to a growing dog. They know it isn’t good, yet when it comes to our children and often to ourselves, we cast a blind eye and use excuses like “They deserve it,” “They’re young it’s ok,” “You only live once.” These excuses need to stop if we are to turn around an epidemic of obesity, diabetes, rising cancer rates among our youth, and a host of behavioral health problems.

What do you mean by a poor diet? A poor diet can be used almost synonymously with the Standard American Diet. It includes a laundry list of refined foods filled with saturated fats, loaded with sugars, and overburdened with salts. Many of these foods are so over-processed that all of the original nutritional value has been stripped away, which brings in another problem. The less nutritious a meal is the harder it is to feel “full” after a meal, and therefore, the easier it is to overeat. Furthermore, many foods rich in fats and sugars stimulate the release of hormones that make us temporarily feel good. This acts as a short term pleasure that reinforces our bad habits. Not to worry, good foods and exercise also release hormones that stimulate a “happy” response and have longer lasting effects on health and happiness.

Why are we hooked on a poor diet? There are a few common reasons for the consumption of processed, highly refined, nutrient poor foods. As previously stated many of these foods bring a temporary euphoria that is a short-term release of the stresses of our daily lives. The main reasons most people cite are often dealing with convenience, cost, and taste. The modern world can be busy and we often feel there is little time to cook, so fast food becomes the quick, easy option. Many highly processed foods can be relatively cheap and when one looks at obesity rates there is a direct relation to income levels. Areas of greater poverty tend to see greater rates of obesity. Last, taste is a factor that is hard to ignore. We are hard wired to select foods that are highest in energetic value for the smallest energetic costs in attaining that food. In the past that meant the less effort involved for hunting and gathering a significant yield of food was preferable for long-term survival. In the western world we needn’t hunt or gather our foods, but the drive to find sweet foods filled with sugars (high in energy) still exists (just look at how many sodas are consumed per year). This drive has led to clever marketing and the selling of many unhealthy foods, often-times with “healthy” labels, such as “natural,” “high fiber,” “nature made.”

What effects does a poor diet have on my child? In short the negative effects are almost too many to count. Numerous health issues ranging from mental, emotional, and physical diseases can all be caused by a poor diet. Research has shown that ADD/ADHD are largely influenced by dietary factors. Aggression and mood swings are linked to diet. Poor bone development, bowed spine, excessive growing pains, and acne can all be linked to a bad diet. As can lower intelligence, lower test scores, lethargy, and poor dental health. Furthermore, new research has shown that the poor diet of a mother can influence a child before they’re even born. The unborn fetus fed a steady diet of unhealthy foods is more likely to have diabetes, obesity, heart disease, and cancer later in life.

What can I do to improve my child’s diet? Start gradually when making changes and improvements to your child’s diet. More fruits and vegetables, less refined sugars, fats, and processed foods. If your child is young enough, use fruits instead of cookies as a reward for good behavior. The positive association can have lasting effects. Make the change from soda to natural juice and from juice to water (many juices are still high in sugars). Set goals and create a system of rewards and punishments. Overall keep the changes as positive as possible and reward success through love. It is important to be clear with the rules and guidelines you set and most importantly be consistent.

Eat out less often and try turning off the TV or computer sometimes. When we eat in front of an entertainment device we tend to focus less on the meal and more on the media and often eat more than our body requires without realizing it. Last, be consistent and respectful, yet assume the authority role as a parent. You are doing more good and showing more love in this role than if you allowed your child to “make their own decisions” and eat what they wish. The long-term costs of a good diet cannot be overlooked or downplayed. The improved behavior, happiness, and health will be your reward. Give your child the life they deserve and the edge to succeed.

For more on how to set goals, what to eat, how to exercise, or other changes that one can make for optimal health and happiness, check out Plenary Fitness.

1) “The American Journal of Clinical Nutrition.” Poverty and Obesity: The Role of Energy Density and Energy Costs. Web. 09 May 2012.

2) Staff, Mayo Clinic. “Childhood Obesity: Make Weight Loss a Family Affair.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 26 June 2010. Web. 09 May 2012.

3) “How a Poor Diet Affects Children’s Teeth.” LIVESTRONG.COM. Web. 09 May 2012.

4) “Pregnancy: How a Poor Diet Can Affect Your Fetus.” Chicago Tribune. 17 Jan. 2012. Web. 09 May 2012.

5) “Child Diet ‘linked to IQ’” Poor Diet in Childhood May Affect Intelligence. Web. 09 May 2012.

6) “Poor Diet During Pregnancy May Have Long Term Impact On Child’s Health, Study Suggests.” ScienceDaily. ScienceDaily, 30 June 2008. Web. 09 May 2012. .

For the month of May I will dedicate my blogs to children’s health and well-being.

The saying “the children are our future” has been repeated so often it has become cliché, but there is truth in the words that echoes beyond the mundane. Another euphemism can be used when discussing our nation’s youth, “we reap what we sow.” This isn’t meant as a threat or in a derogatory manner, rather, it is meant as a wakeup call. A call to action.

Before delving into the meat of this first article let’s begin with some perspective. The bullet points below are to make you pause and reflect on the direction we’re taking as a society.

-  8 hours a day: the approximate time spent on electronic media (TV, smart phone, games, internet) ^{1, 2}

-  12.5 million: number of 2 – 19 year olds that are obese in the United States (17%) ³

-  1 in every 400 children have diabetes ⁴

-  5.2 million: children ever diagnosed with ADHD ⁵

-  Approximately 1 in 4 high school graduates cannot pass the ASVAB (basic Army test) with a minimum score ⁶

-  75% of 17 – 24 don’t qualify for military service due to being unfit, criminal record, didn’t graduate high school

-  16% of all youth deaths from: Homicide ⁷

-  12% of all youth death from: Suicide ⁷

The numbers are telling and most are indicative of a worsening trend. It is not all doom and gloom however. It’s not my intent to fear monger. Instead it’s my intent to reflect on current trends and look at some of the root causes that lead to increased prescription drug usage, obesity, violence, ADD / ADHD, and overall unruly behavior.

This article will look at the role of media and its influence on our youth. Children now spend on average eight hours a day watching TV, surfing the internet, playing video games, texting, chatting etc. This is the same as a full work day! Assuming these children are going to school and not allowed during classroom hours to watch TV and play games, then one can conclude a majority of time before and after class is spent in front of an electronic device. The majority of this off-time is one where a responsible adult is likely watching over them.

What are the problems of too much exposure to violent media? The first and most obvious response by many is that a lack of exercise often leads to increased weight gain. Sitting in front of a TV, computer, game console, all involve a lack of movement on the participators part. Excessive stimulation makes it harder for a child to focus for longer periods. Exposure to graphic violence through media shapes young minds, influencing behavior, levels of violence, stress loads, and their ability to concentrate. It is this last point where I’ll spend the most time developing in this first article.

Multiple studies have been carried out in many countries, studying the effects of violent media exposure (and if you pay attention it becomes apparent that a majority of our media is violent, violent games, violence in the news, violent TV shows, violent movies, violent music). The sheer number of studies makes it harder to refute the clear preponderance of evidence. The evidence indicates excessive exposure to media violence is detrimental to normal brain functioning and detrimental to the normal development of a child.

What are the effects of violent media on my child? Numerous studies have shown that exposure to violent media (of any form, although video games appear to be the worst) leads to increased levels of aggression, violent behavior, abnormal development of the brain, desensitization, and decreased levels of sympathy for others. ^8,9 A four year old cannot distinguish between fact and fantasy and will often imitate the violence they see. At risk youth, children in poverty, those with only one working parent, or those living in more violent neighborhoods, are more at risk. Music is a form of media that can contain violent lyrics that can act as influencers on behavior. In the law enforcement community some successful gang cases were built upon the lyrics of mainstream groups that sang about the violence and illegal activities they committed.

Keep in mind there have been many independent studies showing the links between unwanted behavior and specific forms of media, but few studies have looked at the culminating effects of all violent media consumed by children over a longer period of time. Common sense would dictate that if exposure to small amounts of violent media has short term and long term effects, then greater exposure to violent media would have detrimental effects that are worse in duration and magnitude.

Food for thought: TVs didn’t become common in the household until the 1950s. During this time TV programming was more strongly regulated by the FCC. Most programming was family oriented. By the 1960s a slew of new shows came on the air and the introduction of more ‘violent’ (for the time) TV shows was introduced. ¹⁰ 1966 was the year of the first school massacre (shooting). ¹¹

Are the effects reversible? There is good news here. The human body and mind are quite resilient. Most damage is rarely permanent. Research is ongoing into long term effects, therefore the exact effects of length of exposure and recovery time are still being understood. Despite the lack of longer-term studies, there have been studies showing the improvement of youngsters who reduce their violent media exposure. Combine reduced media exposure with exercise and a better diet to see more drastic improvements in mental, emotional, and physical health of your child.

What can I do to help my child? You can reduce their exposure to media violence. Remember as a parent or guardian you are the one responsible for what they watch, play, and do. It is often easier to set a child in front of a television, keep them entertained and when they get too unruly or overweight, seek out a pill to fix the problem. This “solution” and pattern can have long term consequences for the individual child and for society as a whole.  Instead play games, indoors and outdoors. Encourage non-violent-media related entertainment. A great source for further information on how to help reduce media in your child’s life: http://www.takethechallengenow.net.

What are the biggest challenges to reducing media exposure? Likely ourselves. We are our own worst enemies. As adults we create excuses for our children (and ourselves). We justify their current levels of media exposure (and year after year this number has been increasing). We would rather watch TV and eat dinner than sit around a table and socialize. We think removing the TV from a child’s bedroom is unfair and a punishment. ¹²

How do I overcome the challenges of reducing media exposure? This is no small task for some. As a society we have become addicted to media of all sorts and whether we will admit it or not, many of us are dependent upon media as a form of release. We pass this addiction on to our children and they become part of our rationalization. It is still possible to make improvements and lead a happy life. First, try reducing the amount of time in front of an electronic device by an hour each day. Gradually increase that number as you realize there are other activities that are equally fun. Go outdoors! Try walking, playing Frisbee, catch, or any of a myriad of games that exist. Your kids will benefit from the exercise, fresh air, sunlight, and will actually grow to enjoy and prefer the attention of their parents as opposed to that of a social media site. Try playing games. Many games force real human to human social interaction and have been shown to stimulate and help the developing mind. Set aside some quiet time to read a book. The quiet time helps the mind unwind, relax, and prepares the body for sleep.

For more ideas on how to improve your physical and emotional health, and improvements you could make to lead a happier life, try Plenary Fitness! Good luck!

There is good news chocolate lovers! Chocolate, even the overly sweet chocolates often found in American shelves, have health benefits that outweigh the negatives of the sugars and calories within. Now you may be wondering what the health benefits are. How can a sweet, loaded with sugar still be healthy? How do I know what the healthiest chocolates are?

First let’s look at what chocolate is and which chocolates offer the greatest health benefits. Chocolate is either a raw or processed food that comes from the seeds of a tropical tree found in Central and South America. The seeds are grounded and form cocoa, which has a very bitter taste. To overcome this bitter taste it is often fermented to develop the flavor. Further processing often includes alkolizing, roasting, as well as adding sugars, other sweeteners, condensed milk, and fat, all in an effort to “enhance” the flavor.¹ It used to be thought that dark chocolate was the best option when assessing chocolate for health benefits. Although this general statement is still valid in many cases, one should look more closely at the level of processing to better assess the chocolate. Essentially, the more processing cocoa receives the less health benefits it provides.

What health benefits does chocolate offer? Chocolate comes from a plant and in its raw form has a very high number of flavanoids. Flavanoids act as antioxidants, and as most people know, antioxidants are the chemical compounds that scavenge the body for free radicals.² Free radicals cause damage to DNA and can lead to a great number of health problems. Many fruits and vegetables contain these flavanoids that assist in “cleaning” the body. Chocolate is remarkable in that it has up to eight times the number of flavanoids found in strawberries. To simplify the list of benefits I’ll put them into bullets below:

- Chocolate appears to lower blood pressure

- Chocolate appears to reduce blood clots, reduce heart disease

- Chocolate may reduce inflammation

- Chocolate may reduce cell damage, and thereby have anti-cancer properties³

How can I make my chocolate consumption healthier? Find organic minimally processed chocolate. You want to look for chocolate with higher cocoa content, which normally means dark chocolate. You want to find chocolate with the least amount of sugar. Cold processed chocolates won’t destroy as many of the beneficial components of chocolate as standard processing would. If you’re looking for healthier chocolates try: Dagoba, Xocai, or 4noguilt (I have no affiliation to these companies).

There have been a slew of fantasy movies and a few TV shows, along with a myriad of books that seem to be lifting Fantasy from the fringe to the mainstream, probably the biggest was Harry Potter. This appears to be a growing trend, however, I predict this trend will only continue for a few more years before ebbing slowly.

A Game of Thrones on HBO is a remarkably well done adaptation from an ambitious fantasy series that has helped bring in a new group of fantasy readers. A slew of comic-book movies are slated to come into the theaters this year, as is The Hobbit in December. Not to mention a host of new books that are pushing the genre in a new, more edgy direction. Darker characters, that don’t necessarily adhere to any clear archetype (think “The First Law” trilogy from Joe Abercrombie), have helped spark a new generation of interest in the genre. Last, eBooks and the ease of downloads have made it ever easier to read fantasy. These are all excellent reasons, but they are likely only secondary to a deeper, underlying current that has fueled the desire to consume more fantasy material. The economy.

Historically there has been a trend of more comic book heroes, fantasy and sci-fi films when times are more difficult. After war and often coinciding with economic troubles, people want an escape. We have moved away from a time when reality TV saturated every channel, to a time when new shows with a fantastical flair have come to nightly programming.

The economy is showing signs of a slow recovery, but there is a general sense of optimism. As the U.S. pulls out of combat zones and the economy gradually improves there will be an equally gradual move away from fantasy. But, while it lasts, I am thrilled to read, write (The Winds of Moira Triogy) and watch a new generation of exciting characters, worlds, and plots.

Chai tea is beginning to receive a little more attention for its health benefits. In light of this extra attention I wanted to look at some of the health benefits and to hopefully uncover some misperceptions.

First, let’s define chai tea. There are many variations of the tea, but the most common blend of ingredients include: cinnamon, cardamom, cloves, ginger, black pepper, nutmeg, (sometimes star anise and fennel), black tea (Assam or Gunpowder Tea), milk, and a sweetener often sugar, but can be honey or syrup.

There are few studies looking at the comprehensive effects of chai tea, so instead it becomes necessary to look at the individual ingredients and their specific health effects to better understand Chai’s benefits. Then we can look at the possible synergistic effects of these ingredients and how they relate to health.

Cinnamon: Laboratory studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria. Keep in mind these are laboratory studies, therefore, the health benefits for people are not fully understood. A recent study published in the American Journal of Clinical Nutrition found that adding a little more than a teaspoon to rice pudding helped tame blood sugar in people without diabetes. Cinnamon contains polyphenols, antioxidants that create healthier arteries and reduce the risk of cardiovascular disease. ^1 2

Cardamom: It appears that cardamom has the ability to inhibit cancer cell growth and proliferation, it can prevent blood clots and can help lower high blood pressure. Last it has been shown to help with detoxifying the body by stimulating the kidney output, i.e. urination. ³

Cloves: Cloves have been used as an herbal treatment for an upset stomach and ease the symptoms associated with diarrhea, gas, nausea, and vomiting. There, however, is little scientific evidence to support these claims at this time. Cloves have been shown to reduce blood pressure, and reduced glucose levels, which means there are possible benefits to those with diabetes. ⁴

Ginger: Ginger has been used to help treat arthritis, colic, diarrhea, and heart conditions. It also has been used to help treat the common cold, flu-like symptoms, headaches, and painful menstrual periods. There is evidence that ginger helps speed up the metabolism (think weight loss) and works as an anti-inflammatory agent. ⁵

Nutmeg: Nutmeg provides a range of vitamins, minerals, and phytochemicals to the diet when consumed regularly. It appears nutmeg is a good source of vitamin A, C, iron, manganese, copper as well as omega-6 fatty acids, dietary fiber and aromatic oils such as myristicin, eugenol, elemicin and safrole. In fact, up to 40 percent of nutmeg is made up of the essential oil. Nutmeg has been shown to kill disease causing pathogens including over 25 species of bacteria. In a Japanese study nutmeg has been shown as a powerful liver protector and as an anti-inflammatory. AU.S. study has shown it to have beneficial effects on the nervous system and as a pain reliever. Before getting too excited, be aware it can be dangerous to ingest large amounts of it in one sitting (think several spoonfuls). ^6 7

Star Anise: It is rich in iron, which is beneficial for replenishing the iron in your blood. The benefits would be greater for anemics and menstruating women. If you’re already taking an iron supplement you may get too much. Star Anise can be as high as 200% of your FDA allotted daily intake. It also is high in calcium, and relatively high in vitamin C. ⁸

Fennel: Fennel not only improves digestion, but also can reduce bad breath and body odor that originates in the intestines. Fennel also acts as an excellent digestive aid to relieve abdominal cramps, gas and bloating. Fennel also calms the dry, hacking cough of bronchitis. ⁹

Black Tea: Black tea contains antioxidants that can help the body rid itself of abnormal cells before they become cancerous. Drinking black tea may help heart attack patients by increasing their rate of survival following a heart attack, especially since it has been shown to reduce LDL cholesterol.

Black tea improves the ability of the blood vessels in the body to relax and expand, thus helping consumers maintain a healthier blood pressure. Researchers atRutgersUniversityhave found that a compound in black tea—TF-2—forces colorectal cancer cells to commit suicide. Furthermore, research conducted atPaceUniversityfound that drinking black tea can help neutralize the herpes virus. Black tea has been known for some time to kill some of the germs and viruses living in the mouth, as well as those that can cause infection, diarrhea and skin infections. ^10 11

Soymilk: There have been cases of excessive soy consumption leading to increased estrogen counts in men. ¹² Soy products contain phytic acid which can inhibit the full absorption of iron, and has been shown to cause growth problems in children. It also appears to increase the body’s need for vitamins D and B12.

Keep in mind most of these effects only occur with amounts greater than 30 milligrams per day, for adults. To get this much soy from soymilk you would have to consume five 8-ounce glasses of soy milk.

Sugar: This is a blog entry in of itself. I think most people are aware that sugars have a myriad of effects on the body, from tooth decay, weakened immune response, increased risk of diabetes, to weight gain and all the associated helath risks that come with it. (try substituting natural honey or organic syrup as sweeteners) ¹³

Milk: This is another topic worthy of a blog entry at least. In short there are many competing claims made about milk. Pulling information from research done, trying to weed out research that was funded by the powerful dairy industry. It appears that the hormones fed to cows are broken down in the digestive tract and are rendered harmless and aren’t much of a health concern. It also appears that the benefits of calcium for strong bones are well overstated, and that, theU.S. with the highest rate of dairy consumption has one of the highest rates of arthritis and osteoporosis. Casein, a protein in milk, has been shown to turn on cancer promotion in rats when fed above 5%.

Milk has been positively shown to help with more rapid muscle growth, and to possibly help lose belly fat in conjunction with exercise and other dietary changes. So bottom line, I’d imagine the tiny amount of milk used for Chai tea would have neither a beneficial or negative effect.

IN CONCLUSION it appears there are numerous benefits to drinking Chai Tea. There are some simple vitamins and minerals the body needs, along with ant-bacterial and anti-viral properties, which makes sense as a tea that was created in an area with greater heat and humidity, and therefore, greater occurences of food-borne illnesses. The tea has one third the caffeine of coffee, which is easier on the kidneys. The possible downsides are overly sweetened chai teas. The health effects likely vary fro mtea to tea, and for the best results fresh ingredients and making your own tea will likely have greter benefits than manufactured pre-made teas. So if you’re buying a cheaper off-the-shelf chai, don’t assume it will turn your life around.

There are so many books, DVDs, and programs out there that are only interested in capitalizing on a fundamental aspect of human nature, the biological desire to expend as little energy as possible for maximum gain. You’ve likely seen the ads yourselves. “Spin in circles to lose weight, only a couple minutes a day, click to find out which direction for unbelievable results!” or “Eat more than ever before to lose weight and look great!” or “Skip the exercise and changes in diet, click here for the secrets of weight loss!”

The problem with many of these fads extends beyond the fact that most simply exist for monetary gain. Profit is not a negative thing, but it takes on a negative conotation when the product falsely advertises itself and offers little information of value. The greater damage underlying these gimmicks are the myths that they perpetuate and the increased risk of injury and disease they may inadvertently invoke.

Within science it is well known that ”laziness” is an evolutionary adaptation and a fundamental part of our psychology that evolved to allow life to seek out the easiest path (i.e. lowest metabolic requirements) with the greatest results (normally highest caloric intake). There is nothing wrong with this. In fact, it has served the animal kingdom and us, quite well. It only becomes an issue when deciphering the truth from the forest of falsehoods becomes clouded.

So how can I tell what’s false? Let me illustrate with a simple example. If I were to tell you about a car part that you can self-install in minutes, and it’ll make your vehicle get a 1,000 miles to the gallon without any loss of performance, and the best part; it only costs a few dollars. Wouldn’t you buy it? It sounds great, almost too good to be true! Then you may pause and wonder; if it’s so easy, why hasn’t everyone done it? Why haven’t major manufacturers, governments, or other businesses taken advantage of this secret, amazing technology. The answer is because it doesn’t exist. To make a car get a 1,000 miles to a gallon requires extreme engineering, specialized materials, millions in research and development and years to create (think the Aptera). Then why is it that we assume we can turn around our health in a day, a week, or a month, with nothing more than a pill, a gimmick diet, or with little change to our current habits? Why is it that this secret pill isn’t talked about in research forums and scientific journals, or something used by groups for hundreds of years? Well, most likely because it is a fad or gimmick.

That is why I wrote Plenary Fitness. I wanted to move away from the fads and gimmicks and put my hard earned experience of over two decades of training, studying, research, reading, and testing, combined with the experience of several experts and a couple well-respected and well-known martial art masters. I recognize not everyone has 10 to 20 years to spend figuring out how to achieve optimal health, but people do have time to read through the ideas and understand them, especially, if they’re put in a simple format and written in layman’s terms.

Plenary Fitness therefore, takes this idea of doing the minimal amount of work for maximum gains and accomplishes it in a realistic manner. It is a simplified program, a guide that is comprised of six components: cleansing, diet & nutrition, exercise & stretching, sleep, massage, and meditation. If you make minor changes in all these areas you have the potential to unlock superior health, mental clarity, improved immune response, and the physical and mental ability to recover from illness and disease. If you only focus on one or two aspects, you still have the potential to improve your health, but not as drastically as with the complete system. Each component of the program draws on scientific research and clinical studies as well as the ancient wisdom of martial arts masters who have followed a lineage that has allowed high level practitioners to maintain extraordinary health well into old age.

Plenary Fitness is a realistic approach to leading a healthier life. By following the entire Plenary Fitness program, you have a far higher chance of overcoming the challenges of a new routine, of creating new, healthier habits and leading a happier life. Don’t take my word for it. Try it out, take the challenge to improve your health. Listen to your body; so you too can look and feel younger!

Interested in a book giveaway? Click here!

Image Credit: NASA/JPL-Caltech

“A half century ago, this nation made a commitment to lead the world in scientific and technological innovation; to invest in education, in research, in engineering; to set a goal of reaching space and engaging every citizen in that historic mission.  That was the high water mark of America’s investment in research and development.” (President Obama, 2009, Addressing the National Academy of Sciences)

For many the thought of sending humans to Mars is ludicrous. Especially in a time when the European Union is facing huge economic unrest and the United States has record deficits. Is it possible that by undertaking such a massive project that it could pull the Western World out of its economic dulldrums? Let’s look beyond the scientific merits, the technological challenges, and instead cast an eye toward the future.

Currently many western nations are facing an economic crisis. Budget mismanagement, political corruption, government overspending, and an overabundance of social programs have helped shift the focus from the seemingly impossible, to the political squabbling of disparate government factions. Imagine a common goal uniting instead of dividing. Imagine a challenge that supersedes politics and defines the nature of human ingenuity and intelligence.

Economically a mission to Mars makes far more sense as an economic engine than war. Most economists believe that war does offer short term stimulation to an economy largely through increased manufacturing capacity based on an artificial demand. The challenge with war is that most of the money ends up on items that get destroyed (think missiles, bullets, grenades, and all equipment necessary on the front lines)¹. Furthermore there are lingering costs of war often overlooked, such as long term medical costs for returning troops, entitlement programs, increased oil costs, short-term inflation and the money pumped into a foreign country in an effort to nation-build².  A mission to Mars on the other hand would have a similar effect of increasing manufacturing and industrial capacity, but the difference is the technologies and equipment made would either be used within the home country or more easily exported for sales. Furthermore, building large research-industrial complexes on the host nation’s soil would have a direct trickle-down effect on local and state economies. On a national level all developed technologies as well as new manufacturing and high-tech industrial processes could be patented and used for monetary gain alongside any scientific progress that would be guaranteed.

Last, the inspirational aspect of pushing the boundaries of human ingenuity could unite a nation and potentially the world, even if momentarily, around a single human goal and accomplishment. The country that accomplishes this would elevate itself in world standing, economic clout, technological capability, manufacturing ability, and in numerous patents. A long term presence in space would lead to research in hostile environments with direct effects and positive impacts on the economies back home. New manufacturing processes would be discovered, and new raw materials have the potential to create an entirely new industry not yet dreamed of.

We are far more technologically advanced and prepared for a mission to Mars than we were for a mission to the moon. The accomplishment of such a mission would be a boon to humankind and would forever mark a monumental step in human history. There is no better time than now to shift some of our focus to what is possible instead of arguing incessantly over political irrationalities. Look to the future, look to the Red Planet.

Throughout history there have been many great writers, but only a handful have shaped nations, and influenced culture as we know it. Writers whose characters have leapt from the pages to become bigger than life. For this month’s blog I would like to illict a response and include those responses into the body of the blog. I would like to hear what piece of literature or what character, you think is a true classic, and a few reasons why. Too easy, just:
1) Respond with your top choice.
2) Keep your response between 3 to 5 sentences.
__________________________________________________________________

Count of Monte Cristo – Alexandre Dumas
I’ve always loved “The Count of Monte Cristo.” I think this is the best revenge novel of all time. I love the historical setting, and more importantly some of the themes presented. How Dumas builds the main character, Edmond Dantes, and shows him deal with the ideas of justice and forgiveness are incomparable. Countless revenge stories have been told since, borrowing elements from the book, and have influenced how the West, America in particular, think of justice.
Jack

Ulysses – James Joyce
Published in 1922, his technique using puns, parodies, and allusions, with rich characters and great humor made the book the highest regarded novel of its time. The title alludes to Odysseus (the Latin Ulysses), hero of Homer’s Odyssey, one of two major ancient Greek epic poems, the other being The Iliad.
Jo VonBargen

A Christmas Carol – Charles Dickens
Being the soft sentimental sort this story ticks all of my boxes. It has bitterness, horror, redemption, forgiveness and a happy ending.
David L Atkinson

William Faulkner
For me, William Faulkner had no equal in creating a scene and a mood that captivated me long before I had any idea where the story was heading. Then he dropped in characters that haunted me long after I had read the final sentence. When I have trouble writing, I pick up a Faulkner novel, open to any page, read a few paragraphs, and I’m re-energized and ready to leap back into a morass of words again.
Caleb Pirtle

Rousseau, Voltaire, Gogol, Tolstoy
I agree with all your choices – great fun too to evoke the Big Writers of the past that have changed people’s lives around them. But you’re only mentioning English-speaking writers…Actually, in other languages, there are writers that have caused revolutions because of their writing! In France, Rousseau and Voltaire immediately come to mind: they set the stage, no question about it. And to my taste, Voltaire’s Candide has no equal in presenting all the great issues of the day in a pleasant form, even a comedy. Remarkable and great fun to read…

The Russians too did a great job in that same direction: you could say that Gogol (Dead Souls) and Tolstoy (War and Peace) did a lot to contribute to tension and unease in Russian society: Gogol in pointing to the system’s corruption and Tolstoy in illustrating the system’s social inequalities. Both unquestionably added to the tensions that would build up around 1900s and eventuallyexplode in the first revolution in 1917 (which a few months later was alas displaced by the Bolcheviks led by Lenin…and instead of having a forward-looking Socialism like the rest of Europe, Russia had to suffer 75 years of mind-numbing Communism…)
Claude Nougat

The Interpretation of Dreams – Sigmund Freud
The best quote I ever saw about Freud was: “His maps were wrong, but he discovered a continent.”
Stephen Woodfin

Harry Potter – J.K. Rowling
For me I want to throw out what may come across as an outlandish idea, Harry Potter. I know it hasn’t passed the test of time to prove itself a classic yet, however, it has sold more books than any of the others mentioned thus far. The character has leapt from the page into mainstream knowledge and several movies have been made. Several characters are such strong archetypes, that they too are memorable and grasp the imagination. A children’s series that became popular with adults around the world.
Jason Fisher

The Bible
Nobody has mentioned the holy bible. I know that it is made up of many individual writings over the course of centuries, but it has likely shaped humankind more than any other work. The shift from polytheism to monotheism can be accredited to it. Early forms of government and the introduction of a simple moral code with the ten commandments. For a few thousand years it has been translated dozens of times, and used all over the world, still to this day, as the word of God. It has shaped nations, and been the subject of controversy, spirituality, and war.
Lisa Torres

1. King James Version of the Bible – Let the people read the word of God.
2. The Art of War by Sun Tzu – Just Brilliant
3. Winnie-the-Pooh
4. The Cat in the Hat
5. Ishmael
6. Various Quotes and writings of Thomas Jefferson
7. Zen and the Art of Archery 
Tomas Wilson

Winter is still upon us, and for many that often means it’s still cold/flu season. We have all read a dozen articles telling us how to prevent spreading an infection and avoid getting sick. These articles tell us to wash our hands often, to avoid touching things in public, and to sneeze and cough into the crook of our arms. But what do you do once you have gotten sick; and how do you recover faster and lessen the effects of the cold/flu? Here are five easy ways to decrease the number of sick days from work, and to reduce the severity of symptoms brought on by these common illnesses.

1) Drink plenty of liquids. Too often we are de-hydrated¹. When sick we often run a mild fever and this increases our body temperature, which translates into lost water through sweat. It’s important to replenish this lost liquid. Drink warm or hot water. Try herbal teas. My favorite is to boil some water, and grate a thumb sized amount of ginger² into a mug. Pour the water onto the grated ginger and let it cool for a couple of minutes. Then I will squeeze an entire lemon followed by a spoon of some honey (try local honey). Lemon is jam packed with vitamin C and other flavonoids, which are needed to absorb that vitamin C. Honey helps coat the throat and is a natural anti-biotic. Ginger has been used medicinally by many cultures for over 2,000 years, and recent research has confirmed some of its healing effects.

2) A nutritious diet. It is important to reduce your sugar intake³. The consumption of sugars will actually “feed” a cold or flu increasing the length and severity of the illness. This means stop eating sweets for a few days. Reduce your pasta, bread, and cereal intake; these are complex sugars that in excess can burden your immune system. Also reduce or eliminate dairy for the duration of your illness. Dairy can thicken your phlegm, thereby increasing congestion and irritation in your nose and throat. Instead, increase the amount of vegetables you are eating. Try eating them in soups, low in sodium. Soups are warm and easy to digest. Avoid heavy meals for this will take the blood and energy away from combating your sickness. Some key ingredients for a good soup are: onions, ginger, garlic, chicken, and cilantro, using a vegetable stock in the broth. One of my favorite recipes is to boil a few yams and a couple of Yukon gold potatoes. I then lightly stir fry an entire yellow onion, a few cloves of garlic, a thumb sized piece of ginger, and half a Serrano pepper. I chop these up and lightly stir fry (low heat) in virgin olive oil and a little white vinegar. I drain my potatoes; peel them, keeping some of the water they were cooked in, adding some “better than bullion” (vegetable flavor). I then add everything into a blender, making a puree. Top this with basil leaves for added flavor. The bottom line is to get plenty of nutrients. A good, high-quality supplement⁴ can help.

3) Try some light exercise and stretching. By moving the body you’re assisting the immune system. The lymphatic system requires gravity and muscle contractions to move the white blood cells throughout the body. Avoid heavy massages, this can break down built up toxins and overload your already taxed immune system. Acupressure, however, could be exactly what you need (this is different than acupuncture). Light exercise is best when the symptoms are mostly above the shoulders, like: a runny nose, headache, scratchy throat. Fresh air is important, so if you can’t get outside, try cracking a window. Limit your sunshine, but a few minutes a day will help lift your spirits. Being happy and positive will speed up your recovery. Plus, sunshine helps the body produce vitamin D⁵ and interferon, a product of the immune system.

4) Try meditation. To many this sounds challenging, complicated, and useless. However, research has show that mediation, guided visualization, or deep relaxation techniques can help improve immune response and speed up recovery time⁶. If this isn’t for you, try to reduce overall stimulation. This means reduce your level of stress. Stress will weaken your immune system. Try reducing the amount of visual and auditory stimuli you’re exposed to, such as: TV, video games, loud music, as well as work or school projects. I personally like to take a hot bath an hour or so before bed, followed by some light stretching.

5) Get enough rest! Ensure that you are getting adequate amounts of sleep. The body is already taxed with its immunological response, don’t add to your body’s energetic burden by taking on more than you can handle. Try for at least seven to eight hours a night and a few periods of rest spaced throughout the day.

For more on how to avoid getting sick in the first place and maintaining an excellent level of health, try Plenary Fitness. Good luck and stay healthy!

Most of us tend to enjoy the holidays. If you’re like me you’re prone to indulging in home-made foods (especially my mom’s holiday cookies). Furthermore, you likely exercise less as friends, family, and holiday events fill your schedule. So not only are we eating more, we are exercising less. A great recipe for weight gain!

For those of you trying to lose some of that weight, I have some health, fitness, and diet tips. These tips are simple, take very little time, and can potentially start you down a new path of longer lasting dietary and health improvements. The best part is these changes can be incorporated into your normal routine and therefore shouldn’t take any time away from your busy schedule!

So what’s the magic formula for weight loss? It’s a combination of a slightly modified diet, some simple exercises, and sufficient sleep. Start by increasing the amount of water you drink. By drinking approximately eight glasses of water a day you are accomplishing three things. One, people often mistake thirst for hunger and eat when they should drink¹. By drinking a glass of water you are likely to not feel as hungry and thereby eat less². Two, water is essential for breaking down sugars and assisting in the digestive process, and more water means it’s easier for your body to break down and eliminate the foods you’ve eaten³. Three, by drinking more water there will be less room for soda, which is often loaded with sugar.

Okay so I’m drinking more water, what else can I do? The second dietary modification that you can do, slow down your eating. This can be challenging for some, but try eating with friends while holding a conversation. By eating more slowly the body has time to register it is full⁴. Take the rest to go. Try snacking at the table instead of in front of the computer or TV. When we are distracted it is too easy to overeat without even being aware of it.

How do I get more nutrients without eating a bunch of vegetables? Add real juice to your diet. By juicing whole fruits and vegetables you will not only increase your nutrient intake, which has been shown to be excellent at reducing the risk of disease, but also at increasing the effects of the immune system, increasing overall energy levels, and improving one’s mood⁵. The secondary effects of a more nutritious meal (or in this case beverage), is that your body will feel full faster because it has the nutrients it needs and desires. For a tasty juice packed with nutrients try juicing: three carrots, three leaves of kale, a thumb size chunk of ginger, an orange, half an apple, two sticks of celery. Wash everything first, no need to skin it, except for the orange. If you are using a blender try this recipe: a half cup of water, ice, a leaf of kale, some broccoli, spirulina, and squeeze in some lemon, a banana and an apple (you can add a touch of cinnamon and honey for flavor).

The last dietary recommendation is to add cinnamon, ginger, and cayenne pepper to your diet. These ingredients have been proven to temporarily increase your metabolism^6,7. By speeding up your metabolism you burn more calories. Every little bit helps!

Do I need to join a gym, or exercise an hour a day? Nope! In fact, just 10 minutes of exercise in front of the TV can be sufficient to maintain muscle tone. I do recommend, at a minimum, try walking 15 to 20 minutes a day. Research has shown that fresh air, sunlight, and moderate exercise can have drastic results in one’s health, the reduction of stress, and increased happiness⁸. For those of you that are already active; try resistance training. By building some muscle you help burn fat and keep it off longer. Interval training for cardiovascular workouts can be shorter and more efficient with better results than long runs.

Ensure that you get seven to eight hours of sleep a night. Try getting to bed by 11pm. This will help the body establish a new routine, which is healthier and allows for greater weight loss⁹. Often when people are tired they tend to snack more, are less aware of their dietary intake and have less energy to exercise. Last, not only does a good night’s rest reduce the dark circles from under your eyes but improves overall complexion.

That’s it! For more information try Plenary Fitness. Good luck!