Tuesday Tribute: Krista Scott-Dixon

Tuesday Tribute #3: Mistress Krista (Krista Scott-Dixon to the ‘real’ world)

Krista Scott-Dixon rocking the back squat, circa 2003(?)

It started with squatting. Doesn’t it always? If you think about it, a lot of things start with squatting, like childbirth, a good start to a day, et cetera…

OK, I digress. Back to the squatting that involves iron. It was around 2003. I was reading a few different blogs about weight lifting and female strength training in general. Then I found HER. This petite but fart-joke-loving strong diva of a woman named Mistress Krista. She used an old nickname – something about her diminutive size, I imagine – to adorn her blog: stumptuous.com

On that site she catalogued her thoughts on strength, eating, training, and more – all with a laser focus on women. I read a bunch and then some more. Then I noticed her series on how to squat, and how she broke the HUGE commandment drilled into anyone doing squats in the 1990s – never, ever let your knees go past 90 degrees. Krista came right out and said that is bullshit – IF you have good form and you feel no pain. Anyone with bad form and/or pain need to adjust accordingly, but for many folks, going ass-to-the-grass is totally great and fine and normal. Toddlers do it every day. We’ve forgotten how.

It's actually natural. We forget and tighten up.

It’s actually natural. We forget and tighten up.

Once I learned how to actually squat correctly, I got myself OUT of the stupid Smith machine contraption I was using to try to do squats, and did them like a ‘grown up’. It took about 6 months and my 10 years of runner’s knee went POOF. Gone.

But Krista is oh so much more than squat technique. She’s a powerhouse of information about women in many dimensions – as workers in Information Technology (and wrote a book on it), as athletes, as 40 year olds, and as powerful creatures.

She’s a coach, a writer, a no-bullshitter, and damn funny, too.

Krista, bravo. A zillion times.

P.S. About “TUESDAY TRIBUTE” and the why: a few weeks ago my mind went off a-wandering during my run. As it often does, it strayed into the realm of wouldn’t-it-be-cool-if ideas. Ideas like memes and tributes. It is refreshing to see gratitude posts directed at a certain person or community, someone that made a difference even if they didn’t know it. I thought about those 52 week challenges to leave little notes for strangers or smile more. I decided on a new challenge for myself: I will take every Tuesday to highlight someone from my life, past or present, who has changed my outlook, nudged the course of my life, or given me reason to make a positive change.

There are only two guidelines: First, I must have interacted directly with this person. Authors or public figures that have had positive effects in my life are not candidates if I do not know them well enough to call them an acquaintence. Second, those I choose to highlight are in no particular order. There is no implicit hierarchy or chronology. 

Tuesday Tribute: Charlie Thorn

[A NOTE ABOUT “TUESDAY TRIBUTE” and it’s beginnings]: a few weeks ago my mind went off a-wandering during my run. As it often does, it strayed into the realm of songs I’d rather not play on repeat, what the weather might be like today, did that car just wave at me, and wouldn’t-it-be-cool-if ideas. Ideas like Facebook memes. I thought about how nice it is to see gratitude posts directed at a certain person or community, someone that made a difference even if they didn’t know it. I thought about those 52 week challenges to leave little notes for strangers or smile more. I decided on a new challenge for myself: I will take every Tuesday to highlight someone from my life, past or present, who has changed my outlook or given me reason to make a positive change.

There is only one guideline, and one caveat: First, I must have interacted directly with this person. Authors or public figures that have had positive effects in my life are not candidates if I do not know them well enough to call them an acquaintence. They might collectively have their own post(s) in the future, but this series is for my direct circle. Second, those I choose to highlight are in no particular order. There is no implicit hierarchy or chronology. That is all.

TUESDAY TRIBUTE #2: Charlie Thorn

charlie thorn

Charlie Thorn, in front of his house, gathering for trail marking.

It was 1998 and I was an avid participant in this email group called the Ultralist. I had recently started doing 50Ks back in the Midwest and now, living in Albuquerque, I was jonesing for good trail running and connecting with whatever ultra community was around. Trouble is, there wasn’t a lot in the way of races in New Mexico. Like, none. Sure, there were trail runners, ultrarunners, and lots of trail fun runs – you just had to find the right people to hear about that stuff.

Up in Los Alamos there were a bunch of folks who thought about two things: physics and ultrarunning. One of them owned a house in Silverton and went up there a lot to run and stuff… that’s as much as I knew. On the Ultralist came a notice of some trail work being done in Silverton over Memorial Day weekend. I had nothing better to do, so I contacted the guy organizing it, Charlie Thorn, and he offered me a spot to crash at his house, even. Off I went, into these totally new-to-me mountains north of Durango, and had quite a hard time actually finding these guys as they did trail work. Luckily I found them the next day (Sunday) as they were constructing a totally new trail for some ultra event that summer. That trail was the Nute Chute (named for Chris Nute), and it removed a few miles of road from the course. That course, of course, was/is the Hardrock Hundred Endurance Run, and Charlie was one of the founders of the event.

On that Sunday – and the next day when he and his wife Andi Kron took me up to Cinnamon Pass half on bikes and half on foot – Charlie told me about Hardrock. I was impressed, obviously. The run didn’t fill up in those years, so Charlie told me I should enter. I thought he was joking at first, and then completely nuts. Had I entered then, who knows what would have happened with my Hardrock “career”. I ended up pacing a new friend instead for about 40 miles and had a really enjoyable and tough time. Sometimes I think Charlie wanted me to enter to see how badly I would blow up. With aid stations and support, I wouldn’t have been in danger, but it might have been an interesting experiment.

Charlie, in his many years on the Hardrock board of directors, has been a voice of reason, humor, snark, and sanity. He has a boatload of Hardrock finishes – TEN, that’s 1000+ miles of Wild & Tough! – and has arguably spent more miles on the course than anyone else still traipsing the trails.

Thanks Charlie!

Tuesday Tribute: Mike Kline (and origins)

Today, on this ordinary Tuesday, my mind went off a-wandering during my run. As it often does, it strays into the realm of songs I’d rather not play on repeat, what the weather might be like today, did that car just wave at me, and wouldn’t-it-be-cool-if ideas.

Today I thought about Facebook memes. I thought about how nice it is to see gratitude posts directed at a certain person or community, someone that made a difference even if they didn’t know it. I thought about those 52 week challenges to leave little notes for strangers or smile more. I decided on a new challenge for myself: I will take every Tuesday to highlight someone from my life, past or present, who has changed my outlook or given me reason to make a positive change.

There is only one guideline, and one caveat: First, I must have interacted directly with this person. Authors or public figures that have had positive effects in my life are not candidates if I do not know them well enough to call them an acquaintence. They might collectively have their own post(s) in the future, but this series is for my direct circle. Second, those I choose to highlight are in no particular order. There is no implicit hierarchy or chronology. That is all.

Let’s begin.

TUESDAY TRIBUTE: MIKE KLINE

Coach Mike Kline taking notes during a meet.

Coach Mike Kline taking notes during a meet.

Mike Kline was and is the Cross Country coach at University of Wisconsin – Green Bay. He is a marathon runner, jogger, and embracer of anyone who finds joy in running. This inclusiveness, I believe, is one of the reasons that our cross country team was not competitive amongst our peer colleges. But it is the reason that it was a dynamic and enthusiastic herd of athletes.

Coach Kline believed that the title student-athlete was ordered that way for a reason. GPAs of less than 3.0 were offered tutoring to bring their performance back up. Being a B student was something that allowed one the privilege to run on the team. Scholarships were frequent and partying was minimal. We trained relatively hard given most of us didn’t have a summer workout schedule, and some of us got injured a lot. Coach Kline was new to this, too – he was about 26 when I started college on his team.

A dedicated runner himself, the one thing that Mike Kline did “to” me as a runner was to condition my head to the idea that some people really, really just like to run. It doesn’t matter if you’re competitive or past your prime or anything. If you like to run, you should do it. He’d show up for practices sometimes after having run 15-20 miles on the roads around campus, looking like I often do these days after the same kind of run – a little sweaty, a little dehydrated, a little crazy. I could tell he had a bit of a compulsion but in a certain way it was alright.

If I were a coach now, I might be a bit more nudgey with my athletes to help them compete, but I’d also be that wild-eyed salt-streaked weirdo showing up for practice right on time because my run went a little long. I’d hope that one of those kids would see the joy in my obsession.

 

Pernicious (or persnickety?) Anemia: Round One

I’ve felt fat and slow for a long time now.

Years. Part of that is not that I’m fat, but that I do actually weigh more than I did 4 or 5 years ago. What happens when I run is just physics: it feels different to hit the ground at 2.5x your body weight with an extra 12 pounds. Strength and experience can get through a lot of that. Good weight training, endurance work, neuromuscular development – all of these contribute to performance even when not at the featherweight category.

And yet. Feeling like you’ve strapped on a soggy wetsuit when going out for a run or trying to bound up a hill and gasping like two decades just jumped on your back ain’t fun.

So I turn to my red fluid of life: blood. Specifically, the known condition deep in my tissues that has lie in wait for years without too much bother: anemia. Uh-Knee-Me-Uh. Sexy, huh?

What is anemia?

Anemia (or anaemia for the fancy) means a lot of things, just like being overly warm can mean a lot of things. You might have a parka on. Or it might be 100 degrees out. Or you might be feverish. Or you might have just eaten Thanksgiving dinner.

With anemia, generally there’s something going on with the available red blood cells and/or their ability to give you oxygen when you request it, either by bounding up a hill or by getting out of bed.

I’ve learned craptons by reading the overview on the Merck site, which delineates different kinds of anemia and how one might get them. Anemias that I am extremely unlikely to have: excessive bleeding, sickle cell disorder, certain other genetic diseases.

Candidates for my own anemia, from lifestyle and bloodwork:

  • footstrike hemolysis (basically when my feet hit the ground the red blood cells get smooshed and die)
  • B12 deficiency (mine is low-ish but not that low, also I get numb fingers sometimes like Reynaud’s)
  • “simple” iron deficiency (caused by malabsorption – gut issues)
  • G6PD deficiency (genetic mutation, can be triggered by infection or fava beans. Yes, fava beans.)

So…. there are a lot of moving parts. But one thing I can start with is to try to increase nutrient absorption. I eat in a manner that does not explain my low nutrient levels – seriously I should be super high in damn near everything, and I’m not.

First experiment: HCl

From scdlifestyle.com – an awesome HCl resource!

Poor absorption of nutrients can be simply because there ain’t enough acid in one’s stomach. Supplementing with Betaine HCl will increase stomach acid and lead to better breakdown of food. It’s not crazy. (In fact, LOW stomach acid, not high, is the most common factor in heartburn and GERD. Weird, huh?)

I’m excited to try this, even though I’ve known for years about HCl. No time like the present, I suppose. I’ll follow some good guidelines about how to do it right, and let’s see how it goes.

“Health” Prescribed Here: Women’s Magazines

random magazines

random magazines

Just a few numbers to liven up your Tuesday, shall we? The world of women’s lifestyle magazines is crammed full of contradictory messages, and that’s not a shocker to most folks. I even remember when I was a teenager noticing that “mature” magazines like Redbook would cram a brownie advertisement directly across from that “low fat casserole” recipe feature. It made me a little sad and angry then, but in the intervening years it’s all but tuned out as the normal way of things. Today I’m un-tuning it out by doing some page counts on just one issue of just one popular women’s healthy lifestyle magazine. Ready? Let’s go.

Prescription drugs:

  • Number of different prescription medications advertised in a 136-page women’s health magazine issue: 11.
  • Number of pages occupied by those 11 out of the total 136: 30.
  • Percentage of pages occupied by prescription medications in a health magazine: 22%

Non-prescription “cures” or interventions/detoxes:

  • Number of pages occupied by OTC medications like detox kits or supplements (not including “standard” beauty products like makeup or sunscreen): 3

Sugary crap and artificially sweetened stuff:

  • Number of pages occupied by food products with added sugar or artificial sweeteners: 8
  • Number of those pages that were placed directly opposite content with a recipe including vegetables or a model in a bikini: 4

TOTAL number of pages in 136-page women’s health magazine devoted to prescription drugs, OTC cures, or sweet foods?

41 pages

PERCENTAGE of pages in 136-page women’s health magazine devoted to prescription drugs, OTC cures, or sweet foods?

30%

It’s in front of us every day. Once you start really noticing, it’s a little disturbing, no?

Vegas: Unlike Virginia, Not For Lovers

Las Vegas is many things to many people, but opinions vary on what it is not. From the surface appearance, it is not for the long-term, the serious, the romantic. In other words, it’s for fast fun frolics. At least that’s what everyone says. I wonder how often the casual-meetup section of Craigslist or the hookup apps crash under the sheer weight of panting people in party apparel.

Now its mid-May and the first blast of heat for Las Vegas in 2014: four solid days of 100-ish temperatures with barely a bit of gauzy clouds to filter the rays. Tourists pound the pavement in search of whatever it is they think Vegas is, with barely a bit of gauzy clothing to filter their derrieres.

The King (of photobombs?)! Photo by Geo Perdis

I use the word tourist deliberately, optimistically, and elitistically, for I no longer consider myself a tourist. In my first few Vegas stops, sure. I “did” the Strip, stayed out relatively late, ate comically-cheap-in-every-sense-of-the-phrase buffets, and tried to not make an ass of myself. (In that last bit, perhaps I’ve isolated myself from many tourists here.)

These days, and this trip in particular, I’m a visitor. I work with Vegas to coax out what I need: wonderful but not stupid expensive food, trail running, social opportunities. Getting lost in the thicket of Caesar’s Palace is amusing and a bit sad instead of exciting, even if Bourdain and Ruhlman lived it up within those walls. In the mornings I escape for dirt pounding on trails south or west of town, or find a local coffee shop a drive away from the hubbub. Note to coffee-fiend visitors and tourists alike: Sunrise Coffee is THE SHIZ.

Las Vegas, this visit, is the vehicle for a group get together of sweets professionals: the 2014 eGullet Confections & Chocolate Confab. I’m no pro, but good friends with some in the bunch, including the amazeballs James-Beard-nominated Rob Connoley of The Curious Kumquat. I’m not a pro, so I’m just spending my time doing writing, researching for Rob’s book, and attempting to take in some of the local non-strip offerings.

I’m not sure what I hope to learn from the stay this time. A trip to a completely divey spot like the Double Down might be awesome. I’ve had Lotus of Siam now, and that is well worth the visit for crispy fried prawns. Tonight will be taco trucks a go-go and hey, sometimes that’s all a person needs.

Please Gawk And Stare at North Korea

As a modern internet-addicted lazy person, I pondered two wormholes of internet interest recently. They made me think about celebrity culture and our human desire to LOOK. The first was new to me – a family that has spent the last 5+ years documenting every single day of their lives. They seem very nice, and normal. I have no problem with what they do or how they broadcast it. Neither does their 2 million subscribers.

As humans and social creatures, we are all compelled to LOOK.

If you visit countries that have different social and cultural expectations, such as China, you’ll find something stands out – people STARE. If something is interesting, they’ll form a crowd and just look. Americans seem to constantly be fighting with themselves over whether to look at something interesting or do the “polite” thing and walk on by. The idea of “rubber-necking” is frowned upon as something crass and unseemly – wholly apart from any actual risks from the act of looking itself (such as causing another car accident while you drive by staring at one already happened, et cetera).

From Chinese News Daily

From Chinese News Daily

In China, if you see something, you look. Because, why not? Interesting things are fun to look at, so what is wrong with looking? That seems to be their attitude.

Source: Off Exploring's blog

Source: Off Exploring’s blog

Here in the States we reserve much of our staring and looking for the safety of the internet and tabloids. We don’t want the objects of the staring to experience it firsthand, so we do it by proxy. This includes using paparazzi to get our celebrity cellulite photos for us, and YouTube to chronicle an entire family’s life, day by day. We feel strange or awkward if we were to see one of those interesting people on the street and were caught just looking at them for no good reason.

Where is all of this leading and how can it possibly involve North Korea? It is because in the case of North Korea, we cannot look directly. And yet we must, by any means available.

Rather than spend another minute on the Shaytards, I went back to the haunting photos of North Korea of the daily lives of their people. More and more I searched for photos and articles on what’s happening because it is so . . . interesting.

Source: The Guardian UK. North Korean workers at the Chinese border

Here’s one description of what eating looks like for citizens there: “Food shopping is equally problematic. Staples such as soy sauce, soybean paste, salt and oil, as well as toothpaste, soap, underwear and shoes, sell out fast. The range of food items available is highly restricted. White cabbage, cucumber and tomato are the most common; meat is rare, and eggs increasingly so. Fruit is largely confined to apples and pears. The main staple of the North Korean diet is rice, though bread is sometimes available, accompanied by a form of butter that is often rancid. Corn, maize and mushrooms also appear sometimes.”

Women in North Korea have recently started wearing some amounts of makeup, and it is noted that the reasoning is partially to hide blotchy and unhealthy skin – one side effect of underlying malnutrition. So a country where some people have enough spending money to buy cosmetics in order to cover up the health effects of not being able to purchase real food – that is North Korea.

Source: Guardian UK. Public transit in Pyongyang.

In the last few years, things appear to be getting way worse for an average person. For instance, this spring, outside of the capital city of Pyongyang, food is basically becoming a luxury. Food is actually starting to disappear as a thing you can “get”. Read that again, from a local, “In January, housewives were given two kilos of mixed rice and corn and households received 10 days of rations on top of that. But there has been nothing since then . . .”

There might be little as a single person I can do about the conditions in that country, but perhaps much we can do as knowledgeable humans, collectively. But to be blunt, just start with gawking and sharing what you see with friends and family. Spread the images and the situation far and wide.

Rubber-neck all you want. And then consider what you might be able to do, as wished for by North Korean people.

 

Seth Roberts’ Final Column: Butter Makes Me Smarter

As a tribute to the world-changing man Seth Roberts I am re-blogging his final column, submitted to the website BetaBeat.com just before he unexpectedly died while hiking last weekend. I met him over a year ago and he was shy yet child-like in his curiosity and wonder. Seth is already missed but has helped so many people take charge of their own health by tenacious self-experimentation and the philosophy that in our own “experiments of one” we can find something close to a happy and healthy life. Seth is NOT in a better place. He should be here, still doing his beloved work. -Andrea

Cage Fight: KFC’s Double Down vs. Sanity

Knock, knock! Who’s there? Nutritionists and foodies having apoplectic meltdowns!

Oh, yes, it happened. The “limited run” legendary whipping-boy sandwich from KFC called the Double Down is back after a multi-year hiatus, to the chagrin and delight of the Internets.

When first unleashed in 2010 the Double Down was the scorn of nutritionists and the bane of foodies alike – a strange alliance given that the two camps are often at odds over concepts they believe cannot exist together like “health” and “deliciousness”. The vitriol from both was rather frothy.

But perhaps in the context of our “eat less evil foods” culture, popularized by sites like Eat This, Not That and YumSugar, I can look at the Double Down within my own paradigm – that of valuing foods that are less processed as the better choice. (Note, my book proposal – no joke – to Rodale for “Eat This, Not That: Paleo” is yet unanswered….)

What does the Double Down have going for it? Let’s take a look:

  1. Low-carb option for those on the Atkins or other ketogenic diet (though not rock-bottom due to likely seasonings in the meat, for a grand total of 11 carbs vs. 35 carbs in a regular KFC fried chicken sandwich)
  2. Made from three sort-of straightfoward ingredients (if you get the grilled chicken option instead of fried and skip the sauce): chicken, cheese, bacon. I’m pretty sure I don’t have to tell you what kinds of awful go into making sandwich buns at fast food joints (like dough conditioners also used in yoga mats).
  3. It’s a chicken cordon bleu for $5.49. Yay.

Um, that’s about it.

How about the Double Down-sides? I can come up with a few:

  1. The cheese. Likely a frankenish creation that has mere molecules of dairy as an ingredient in order for it to use the word “cheese” in its description. Also source of part of the low-carber’s unwanted carbohydrate grams.
  2. The chicken. I won’t even go into the horrors of life as a battery chicken; here I will only talk about nutrition. There ain’t much that resembles what a real chicken should taste like after you’ve raised the birds on soy and antibiotics, injected the meat with saline, and then slathered it in a crusty spice layer (which includes wheat, according to KFC’s website). I’ll stop there.
  3. It’s a chicken cordon bleu for $5.49. Ick.

Interestingly, even with a bit of nutrition education, I (just like the rare blogger back in 2010 who said Double Downs were not the most evil thing they could imagine) would put the Double Down far ahead of many, many things recommended by the likes of Eat This, Not That and their ilk. I do give some kudos to that series’ desire to allow folks to make incremental changes from where they are now in their habit. However, I think their “evil” list is misguided, namely in their rote avoidance of saturated fat, sodium, and cholesterol.

So where does this leave us? My dude and I (mostly him, OK) tested out a real Double Down, for science. It was breaded and weird. It was not at all like the “extra tasty crispy” stuff you expect from KFC. The cheese didn’t have time to melt, the sauce was unnecessary if they’d only use bacon with flavor…. but…. it didn’t make us throw up in our mouths. So, good job, KFC?

$12K For 25 Stitches: American Healthcare is Broken (Part 1)

Part One of several posts about how health care can be a heck of a lot better in this country.

It’s about the least surprising thing to say when talking about health and medicine in the western world: it’s totally fucked up. The system doesn’t serve people in the best way for their health, opting instead in many cases for pure survival. And that’s just the actual medical establishment, the place folks end up when something is going really wrong, whether it’s emergency trauma or the culmination of a chronic illness.

The pieces of health are not just what it takes to not “spend your last 10 years in a diaper and a wheelchair” (a genius post by Chris Kresser, who lured me into a lot of this research about 5 years ago by those very words). No, the pieces of health are far larger than just showing up at the doc’s office or the hospital when things are really wrong (or even just somewhat painful).

Emergency medicine in our society is extremely effective (and expensive), so if you are in a car crash, even if you don’t have money, you can and will get “fixed”. That means you’ll have bones pinned together, skin sewn up, fluids replaced, and (hopefully) infections prevented or addressed.

Original source: Broken Heart Source Image

Original source: Broken Heart Source Image

But even if you are faced with a relative trauma, the current state of the system can take down to slivers the savings of most average adults. Take, for example, something that happened just a few days ago at a massive health conference in Austin, TX called Paleo f(x). Darryl Edwards, one of the activity gurus, ended up with a mis-timed head butt and split open his eyelid. He didn’t think it would need intervention at first, but then he was convinced it wasn’t just a scratch by folks who kept noticing the bleeding gash.

Once he finally figured out that he really did need stitches, someone wanted him to get an ambulance. BUT. Because Darryl is from the UK, an ambulance would be about $4K right out of his pocket. Ok, so he should find someone to drive him to the ER. BUT. Emergency rooms have pretty long wait times. It was suggested, “go to urgent care”. Finally, word got around to the wife of a local dermatologist. He was taken right to their office and was taken care of, sewn right up to the tune of 25 stitches as a favor to a fellow health guru for no charge. The dermatologist told him that it would normally cost about $12K. TWELVE THOUSAND DOLLARS.

Even before the ambulance when it was looking like $4K out of his pocket, Darryl considered getting on a first class plane back to UK so that he could walk into a local doc and get things taken care of for free. The fact that someone without insurance considers a transatlantic flight in order to NOT spend about $16K on stitches is, a little, crazy.

In the next few blog posts I’ll go from panic-inducing examples like this to somewhat of a means to a solution. It involves the word OWNERSHIP. And we’ll get there.