How Not To Die by Michael Greger, M.D.

by James Wallace Harris, Sunday, July 10, 2016

You will never understand the need for health until you have chronic health issues. I wrote a review of How Not To Die by Michael Greger, M.D, over at Book Riot. It got 4 shares. I had made the mistake of not targeting my audience. Book Riot readers are mostly young, so most of them don’t have health issues – yet.

I believe How Not To Die is an essential book for anyone who craves health, but your willingness to read it will be proportional to had bad you feel. It’s a shame we don’t eat healthy our whole life, rather than waiting until we see the shadow of the Grim Reaper to start. If you suffer poor health for a variety of reasons, you should read this book. To be specific, if you have:

  • Heart disease
  • Obesity
  • Diabetes
  • Chronic pains due to inflammation
  • Mystery ailments and autoimmune diseases
  • Getting old and tired

Then this book is for you. You can get a feeling for why you should buy this book by visiting NutritionFacts.org and watching several of the videos. Dr. Greger is a medical journal reading monster. He analyzes all the data we hear about on the news, that’s always so contradictory and confusing, and then rephrases it so it makes sense. The book is a summary of all this knowledge, broken down into different health problems.

Since I have clogged arteries, and have already had one stent put in, I know what it’s like to hunger for health. I also have spinal stenosis, and know about chronic pain. And I’m overweight. I have learned to control my conditions and lose weight with diet and exercise. I don’t take daily pain pills or anti-inflammation drugs.

esselstyn5Years ago I discovered that physical therapy and exercise would controlled my back and leg pains, and my neuropathy. But I didn’t eat healthy and weighed 240 pounds. Just before I retired, I was having trouble breathing, with dwindling stamina. I had to have a stent put in. That’s when I read Prevent and Reverse Heart Disease by Caldwell B. Esselstyne, Jr., M.D., and saw the documentary Forks Over Knives. Both prescribed a plant-based diet for improved health.  Even though I’ve been a vegetarian since the 1960s, my version of vegetarianism wasn’t healthy.

Because I felt bad, I was willing to give up my favorite foods, and go on the plant-based diet. I lost 30 pounds, and felt great. My LDL cholesterol went down to 91. Then I started cheating on the plant based diet. I gain several pounds, and began feeling bad again. My LDL went up. I’ve since become more strict with myself, started losing weight again, and felt better. I know the plant-based diet works because every time I cheat for a week, all my health indicators go negative.

The reason why How Not To Die is such an important book is because Dr. Greger explains the science behind eating a plant-based diet, and why eating what I love is bad. The plant-based diet is not fun. I don’t go hungry, but it’s hard to follow. The main drawback is learning how to cook. The next biggest obstacle is learning to eat different. Plus, I’m troubled because the plant-based diet seems counter to what we’ve been taught about nutrition. I eat little protein and even less fat. Dr. Greger shows overwhelming scientific evidence that following this diet is healthy. And that’s why his book is worth reading. Nutrition science is confusing, and overwhelming. His book and videos carefully shows how in study after study, science is learning that a plant-based diet is healthier, and can reverse the damage done by a lifetime of poor eating. All I can say is the book is convincing, because when I apply it, I feel the results.

The sad thing about all of this is I know how to help myself, but I keep fighting that knowledge. I want to eat foods that hurt me. I know they hurt me because of trial and error. I have more stamina, energy and sense of well-being when I’m on the diet. When I return to eating peanut butter, eggs, cheese and butter, I can feel my arteries clogging. Yet, I crave those foods in an insane way. For the most part I’ve already given up on candy, pop, desserts and other obvious junk foods. When I eat junk food I feel much worse almost immediately. When I give into my sweet tooth, my writing discipline disappears, and I start skipping exercise. I become a couch potato. But with cheese, peanut butter and eggs, its more subtle. I feel happier, but I start slowly gaining weight again, and eventually begin noticing shortness of breath. That’s when I jump back on the diet. But after a couple months, I’ll cheat again.

The title, How Not To Die, is very literal with this book. I doubt many will read it – unless they are suffering. If you are, you might want to give it a try.

JWH

You’re Going to Need a Bigger Wall

By James Wallace Harris, Tuesday, July 5, 2016

The UNHCR recently reported that 65.3 million people were displaced around the world in 2015, or 24 people per minute. All indications suggest a higher figure for 2016. Civilization is a thin veneer, and when it rubs too thin, people move to a thicker location.

Donald Trump wants to build a wall between the United States and Mexico because he’s worried about immigration from the south. The British voted to leave the European Union partly because of fears over immigration and refuges. Yet many of these same fearful people refuse to believe climate change. Now that might seem like an abrupt change of subject, but it’s not. The major consequence of climate change is mass-migrations. Just look at the University of Notre Dame Global Adaption Index (ND-GAIN). It ranks countries based on projected impact of climate change.

You can see the full ranking of 180+ countries here. Sooner or later, all the top ranked countries will want to build walls to keep refuges from the bottom rankings moving in. The United Kingdom is ranked #4, which makes it a prime destination for most folks fleeing collapsing civilization. The USA is #11. (Maybe England needs to worry about their American cousins moving back home.) Living in a top ranked country might seem lucky because you’ll avoid the worst of climate disasters, but it also means your country will be seen as a lifeboat to those who are drowning.

I have to wonder if climate change deniers are only pretending not know the truth. Just look at ND-GAIN’s map.

Climate Change Vulnerability Map

Most people in trouble will be moving north. I think wall building is either a conscious acceptance of climate change, or an unconscious awareness. It’s reality is starting to sink in.

Notice that most of the refuges the wall builders fear are coming from countries ND-GAIN are listing as vulnerable to climate change. Have climate change migrations already begun? Many countries in the southern hemisphere are suffering from economic collapse, and countries in the middle east are experiencing political, economic and social collapse. All of those locations also suffer from poor weather and limited natural resources. To solve climate change and mass migrations means solving wealth inequality. That’s a very liberal solution, which probably explains why so many conservatives refuse to accept climate change.

Will walls protect the haves from the have-nots? And why haven’t wall builders proposed programs to create stability in countries that are coming undone? Wouldn’t that be more realistic than building Maginot lines on our borders? Instead they want to tear up international trade agreements, which will only make things worse, and thus accelerate mass migrations. If they’d put the money they’d spend on a US-Mexico wall into the Mexican economy, wouldn’t that be more helpful? Wouldn’t a thriving Mexican economy become more effective than a wall?

Venezuela is #107 on the ND-GAIN list. Just read some of the news stories about Venezuela’s economic collapse. Will they become the new Syrian refuges? Brazil isn’t doing well either. How many wealthy South Americans are currently flying over where Trump wants to build his wall? Isn’t it in America’s best interests to make sure South America doesn’t collapse? If the goal of wall building is to stop refuges, isn’t it more practical to stop the creation of refuges than build walls to keep them out?

Rich people have always built walls to protect themselves from poor people. Whether it was walled cities in ancient times, castle walls in medieval times, or gated community walls in modern times, the solution is always the same – protect what I’ve got and to hell with everybody else. And if past walls are indicators, walls only work when the poor aren’t desperate. When wealth inequality gets too extreme, walls fail. And besides, do rich Americans really want to live like Israelis on the West Bank, or Rhodesians in Zimbabwe? (By the way, aren’t the sales of AR-15s a kind of economic indicator? Who are buying more assault rifles, the rich or the poor? And how many of the 99% think they will be walled in with the 1%?)

Donald Trump and all his wall building followers might do well to get into the wealth redistribution business like Bernie Sanders. I highly recommend they read the following books:

These books show us the future. We can solve our problems, or hide behind walls (for a little while).

Building walls are a last-stand tactic. Think how well walls work with zombies. Which makes me wonder if zombies aren’t modern metaphors for poor people, revealing everyone’s underlying fear of being overrun by world poverty. If you don’t want millions of people moving to America, fight climate change and wealth inequality.

What we want is a sustainable economy that is environmentally friendly. Capitalism, as it currently exists, is a Ponzi scheme that’s transferring wealth from the many to the few, with the huge side-effect of creating climate change. It will collapse if we don’t fix it. And we can’t fix climate change without fixing capitalism. If we don’t change things, the 1% will try to wall off us 99%. Trump’s wall is just the first of many that will fail. Denying climate change is merely sticking your head in the sand. Building Trump’s wall is acceptance of climate change, but no actual protection. Trump’s wall is no more practical than The Tower of Babel.

Update:

After writing this I began to wonder how often people and society change. Are we condemned to always follow the same behaviors? That made me think of When Everything Changed by Gail Collins. After I had read that book I realized our society had changed more because of women’s rights than the introduction of computers and smartphones. We’re constantly adapting. And that’s hopeful to realize.

JWH

Anne, The Human, Raises Robbie, the Starling

By James Wallace Harris, Monday, June 27, 2016

My friend Anne was given a nestling that was found by a daughter of one of her friends. Anne has pet birds, so they assumed she’d know what to do. She didn’t, but she called around and found out. At first, Anne thought Robbie was a robin, thus the name. As he (she?) got bigger it was obvious the name should have been Stevie. Robbie was fed cat food to begin with, and then mealworms and crickets, which Anne bought from Petco. Anne had Robbie for over two weeks and he grew like crazy, plus he decided she was his Mom. If Anne was around when Robbie was out of the cage, he wanted to sit on her head.

Robbie really liked and trusted Anne. When I visited them he wasn’t too keen on me, but he did let me feed him mealworms, but he didn’t want to get on my hand or head.

Anne assume she had to keep Robbie until he knew how to take care of himself, but wasn’t sure how to know when he could. She wondered if Robbie needed parents to show him where to find food and water. I told her I assumed birds worked more from instinct than education. I said that since Robbie was flying around the porch, that he was probably old enough to be on his own. So we let Robbie go free.

You can’t see it in this video, but after Robbie flies into the tree he immediately starts eating. We couldn’t see what, but we think he was picking bugs off the tree. Later that afternoon Anne called to Robbie and he came back down. She tried to put him in the cage so he could drink water, but he would have none of that. She let him fly back up into the trees. He would fly between the trees, or top of the house, as she worked in the yard.

We’re curious how long Robbie will hang around. I assume he will do the same things he would have if he had just left the nest naturally. Would he have hung out with his parents? I don’t know. I hope he finds some other starlings to join their flock.

This was a wonderful experience for Anne, although it was emotionally rough at times, especially when she had to let Robbie fly away. Anne and Robbie’s time together reminded me of a miniature version of “My Life as a Turkey,” the classic Nature episode on PBS.

Update: Anne reported this morning: “I called to him and sure enough he flew down, getting closer and closer til he was close enough to land on my head. I put him on top of the cage and fed him, but not as much as he wanted to be fed so he’ll have to figure it out himself. I cld recognize his call, like any good mother!!!! So he made it thru the night, and whatever rain we got, fine. He looked very good and strong.”

JWH

The Impact of Marie Kondo and Ebooks on Used Book Sales

By James Wallace Harris, Wednesday, June 15, 2016

There are some books I know I want new in hardback, even when I can’t afford them. Other new books require a bit of worry before buying — reading reviews and customer comments. Then there’s a class of new books I tell myself to snag when they show up used.

“My name is Jim , and I’m a used book addict.”

I’ve had this addiction since 1965 when I discovered a dusty old bookstore in Perrine, Florida. I was in the 8th grade, and could buy old books for a dime. Many times in my life I’ve tried to overcome this compulsive behavior, but never succeeded. Now, after a half-century later of struggle, I’ve gotten my habit down to just two shopping trips a week. Although, it’s not due to self-discipline. Marie Kondo and ebooks have changed me.

used-books

I can’t prove this assertion, but I believe fewer recent hardbacks are showing up for sale used. I think ebooks are at fault. I also assume bookworms who still buy hardbacks keep them. I do have other theories why I’m seeing fewer recent hardbacks used. Hordes of home-business entrepreneurs now scour bookshops, garage sales, Goodwills, estate sales, library sales to buy up used books to resale to Amazon. Finally, I think more people like me have become used book addicts.

Demand is up, supply is down. My gut feeling though, tells me ebooks are making the biggest impact.

Not only are people buying ebooks instead of hardbacks when books first come out, but there’s also a booming business is discount ebooks. I subscribe to five daily newsletter that keep me posted about ebook bargains. Publishers wait for when new book sales drop to a certain point, and then slash the ebook price to $1.99 or $2.99 for a day or week to spike sales and interest.

I buy used books from three sources. The library bookstore run by The Friends of the Library. Average price $3 for a hardback. My local independent bookstore has a used book section. Average price for hardbacks $7. And finally, I order used books from Amazon and ABEbooks. I generally spend $4-$15 for hardbacks. You can probably see where this is going. Why buy a used hardback when I can get the ebook for $1.99? I’ve also become very addicted to Audible.com’s $4.95 audiobook sales. I bought 15 books in the last one.

My digital library is now larger than my physical library. However, this is partly due to Marie Kondo. Currently, my impulse is to buy the first format of the book that I see, whether used hardback, ebook, or $4.95 sale at Audible.com. But Marie Kondo’s The Life-Changing Magic of Tidying Up is transforming that impulse. I now measure the burden of my possessions by their weight. I feel the weightless purchases of ebooks and digital audiobooks exempt me from the laws of the KonMarie Method.

My Kindle and Audible libraries keep growing, but I’m thinning my physical bookshelves in an effort to tidy-up my life. I’m sure I’m not the only one. Besides seeing fewer recent books used, I’m seeing a massive influx of older books. Especially books that came out 5-25 years ago. Two of my friends even told me they gave all their books to Goodwill when they got a Kindle. So, that’s another way ebooks are influencing the used book market.

I’ve been waiting two years for a cheap copy of Capital in the Twenty-First Century by Thomas Piketty. The cheapest one I see on ABEBooks is $15.11 plus $3.99 shipping, which puts it damn close to the new price of $24.72 at Amazon. The dang Kindle price is $23.48. The same thing has happened with Sapiens by Yuval Noah Harari. Luckily, Sapiens showed up as a Kindle deal for $1.99 and I snagged it. I’ve already own both of these books on audio, but I wanted a “reading” copy for study.

In the last couple of years, I find lots of books offered for 1 cent at ABEbooks and Amazon used books. (Of course they make their money charging $3.99 for shipping and handling and then spend less.) I don’t think we’d be seeing so many books for a penny if it wasn’t for the living simple movement.

Bloggers spend a lot of time reviewing and discussing books. It’s much easier to copy a quote from an ebook than to type it from a physical book. When I buy a book I know I’m going to write about, I prefer getting an ebook.

My favorite way to enjoy a book is by listening. But if I truly love an audiobook I end up wanting to “keep” a visual edition for future study. This used to mean a nice hardback, but that’s changing. Now I wait for ebook sales and buy a copy to file away. By the way, a side-effect of buying ebooks over used hardbacks is authors and publishers make money on the deal.

I still buy lots of used hardback books, but they tend to be ones that are not available in ebook, or the hardback is much cheaper than the ebook edition. But something else has changed this year. After I did my first Kondo cleanse, I’ve been hesitant to buy hardbacks. I still do, but when I do, I feel guilty seeing them sitting around if I’m not reading them. I’ve started checking out books from the library again. Returning a library book produces a tiny Kondo-high.

I have to wonder if hardback books will go the way of the typewriter or rotary phones. Dateline NBC recently gave common objects I grew up with fifty years ago but now are rare to to modern kids, and asked them what they were. How many years before they give kids a hardback book and it produces as much puzzlement?

 

If you live long enough, things change. I’m getting used to it.

JWH

Best Links About Medicare

By James Wallace Harris, Monday, June 13, 2016

I have many friends like me who were born in 1951, and we’re all needing to sign up for Medicare this year. I’ve promised several of them I’d search the web for the best advice. Medicare is amazingly complicated, and can still be quite costly. Make the wrong decision, and you’ll pay. I provide these links with no warranty of accuracy. This page was created to help my friends and I find out more about Medicare, but if they’re helpful to you too, then great.

General Information

Of course, the first place to visit is Medicare.gov, but you actually sign up through Social Security. I’ve got to say, this site is information overload. They also publish Medicare & You 2016 as a pdf booklet. Plus Medicare.gov offers a whole series of publications, some in ebook format. And Medicare even offers a blog. Here is Medicare’s intro video:

 

My Medicare Matters from the National Council on Aging is a friendlier introduction to Medicare, but still intimidating.

Of course, everyone wants to know what Consumer Reports says.

This video gives a simple intro that’s the first step on a long journey.

 

This information came from UnitedHealthcare, so I don’t know what their vested interests are, but they have a site Medicare Made Clear, and a series of additional videos that explain more about Medicare on YouTube.

FAQs

Medicare B & D vs. Medicare C (Medicare Advantage)

One thing that came up in the intro videos was the concept of Medicare Advantage. It seems very tempting because it combines several options into one plan. However, after watching this video I assumed it wasn’t for me. I don’t like insurance programs that limit choice of doctors and hospitals, but then I watched the second video.

 

Now I’m even more confused. “Medigap Vs. Medicare Advantage: Which is Better?” helps some. Probably if you live in a retirement community near good in-network support, and you don’t travel, Medicare Advantage might be a good deal. My fear is something catastrophic would happen to me, and I’d end up with monster medical bills I couldn’t pay without emptying my retirement savings.

It appears that Medicare Advantage often promotes preventative healthcare practices, and they will make sure you stay on top of your medical problems. That might outweigh the problems of working within a network.

Steve Vernon from CBS Money Watch writes, “Should you buy Medigap or Medicare Advantage plan?” Vernon offers additional links and essays on this topic, but I’m still just as confused and undecided. It seems your choice is between choosing parts B & D and spending around $150 a month, and choosing part C and paying lower monthly fees but with co-pays. Some plans have no monthly fees at all. Medicare Advantage sometimes includes dental and prescription drugs all rolled into one plan, but you’re restricted to which doctors and hospitals you can use.

Consumer Reports also has a page about “Medigap vs. Medicare Advantage.” It offers a nice comparison chart.

I then checked the entry on Wikipedia for Medicare Advantage. Evidently it’s a political issue to allow folks to find alternatives to Medicare. Medicare Advantage are private plans that are required to offer the same benefits as Medicare. By law, you can’t buy both. Medicare Advantage plans are more like HMOs or PPOs. If you enroll in a Medicare Advantage program, it collects money from the government’s Medicare program. Which explains why going to an out-of-network healthcare provider might cost you 100%. I highly recommend reading the Wikipedia entry several times. This statement is telling:

There is some evidence that sicker people and people with higher medical expenditures are more likely to disenroll from Medicare Advantage plans and go into Original Medicare instead,[6] which could be due to the more restricted networks of health providers or to the benefit design of the plans. The federal government makes risk adjusted payments to private plans to avoid this, but it is unclear how effective that policy is.

In other words, if you’re healthy, don’t go to doctors often, and have good in-network support, Medicare Advantage might save you a good deal on monthly costs. Which explains why the advisor in the first video picked it for her father.

 

Medicare Part D

Part D is drug coverage. You can buy Part D from a private insurance program in regular Medicare, or you can get drug coverage in a Medicare Advantage plan. Consumer Reports offers “How to find the best Medicare drug plan.” There are penalties for not signing up right away, but they are low enough to consider delaying participation – see the skepticism section below.

 

 

 

 

Supplemental Skepticism

What makes things really confusing are supplemental plans. These are insurance plans to cover costs Medicare doesn’t, including the infamous “donut hole.” More on the donut hole can be found at Wikipedia.

David Belk claims paying for supplemental insurance is basically giving your money away. He says supplement insurance doesn’t cover what a lot of people think it does. However, I’m skeptical of his skepticism.

 

This just adds to my decision agony. I want to avoid any chance of being stuck with a gigantic medical bill. I hear about that in the news more and more. Belk claims insurance companies are playing into that fear. Belk says insurance companies are mostly insuring against minor costs, not major ones. And they don’t cover what Medicare won’t cover. David Belk is a MD that maintains the website True Cost of Health-Care. He even claims that opting out of Part D might be a good option if you buy low-cost generic drugs out-of-pocket. Check GoodRx.com for drug pricing.

I was all ready to load up on supplemental insurance plans until I saw this video. Now I’m not so sure. However, there are penalties for delaying joining Part B & D. So for those folks who are willing to bet they will always be healthy, they can delay buying Part B & D, but they need to know about the penalties.

Mistakes to Avoid

The penalty for not signing up for Part B on time is stiff – one that lasts the rest of your life.

The penalties for not signing up for Part B & D can be add up to a lot. But there are exceptions. It appears if you are still working and have good insurance coverage you’ll be excepted. Watch out though, how long you go between ending private insurance and starting Medicare is important.

My guess is people trying to keep their monthly costs down will pick a low-cost Medicare Advantage plan, which is a Medicare approved alternative to signing up for Part B & D. These folks will have to go to network doctors, but they may get better preventative medical care. And if Wikipedia is right, these people will eventually switch to traditional Medicare when they get older and sicker, because traditional Medicare covers more.

I thought my monthly bill for health insurance would go down when I joined Medicare, but that won’t be true. The insurance I now get through work is an extremely good retirement perk. If I spring for Medigap insurance, I could end up doubling my existing monthly healthcare bill. However, I have friends that buy their own health insurance and they will save a lot of money.

It’s critical for people to sign up for Medicare promptly. Delay will cause penalties that could continue for the rest of their life. Life would be far simpler if we had a single-payer system. The freedom of options requires both extensive study and risk. There are many private companies offering a variety of options to avoid potential medical expenses. If you have a very small fixed income, you’ll have to navigate these waters very carefully. However, it also appears you can easily overpay searching for peace of mind. None of us know how long we will live, or what kind of healthcare burdens we will face. If we make a mistake in these decisions we could end up spending more each month from our fixed budget, or incur risks to our shrinking nest eggs.

JWH