The Health Trail ebook sample

1 TABLE OF CONTENTS TABLE OF CONTENTS .................... 1PREFACE ....................................... 3INTRODUCTION ............................ 51. DAY ONE .................................. 6THE NVITATIONI ............................. 92. HORSESHOES...........................12HOME WITH M OM........................ 153. GEOCACHING ..........................17INVITE ........................................ 19HOME ........................................ 204. DISC GOLF ...............................22HIKING PPORTUNITYO ................... 245. EAGLE CREEK VIEWPOINT........27THE RAILHEADT ............................ 27HEALTHY ABITSH .......................... 30REALISTIC XPECTATIONSE ............... 33WHY OT OSE NLWEIGHT? .............. 36MIRACLE URESC ........................... 39PROS/CONS OF VEREATING UNK OJFOOD ......................................... 42A C HALLENGE .............................. 45EVENING ABITSH .......................... 466. METLAKO FALLS ......................49RATIONALE FOR NOT EING EALTHYBH 4980% OF WEIGHT OSS IS IETLD ........ 57METLAKO ALLSF ........................... 58THINGS VS NTERPRETATIONS VS . I.FEELINGS ..................................... 606 Q UESTIONS TO HALLENGE CINTERPRETATIONS ......................... 65POSSIBLE OLUTIONSS ..................... 69THE PECIAL TRATEGYSS .................. 73DIET AND UTRITIONN .................... 79MANAGING UNGER AINHP ............. 83ZAK EING AKBZ ............................. 85A C HALLENGE............................... 88HOME ABITSH .............................. 88FOLLOWING AYSD ......................... 937. PUNCHBOWL FALLS ................ 94MORNING THOUGHTS .................... 94THE IKEH ..................................... 988 WAYS TO AT NLY EO90% ............ 99Z ’ CAK S RITICISM ......................... 104THE ALLSF ................................. 106REFLECTION ............................... 107GOING ACKB .............................. 109ALTERNATIVE TRATEGIESS ............. 109A C HALLENGE............................. 112EVENING EMPTATIONST ............... 1128. TRIPLE FALLS ......................... 116SEDENTARY OME ABITSHH ............ 116THE IKEH ................................... 117MAKE OOD EHAVIOR ONVENIENT GBCAND AD EHAVIOR NCONVENIENTBBI117PONYTAIL ALLSF.......................... 122CREATING EALTHY SSOCIATIONSHA 124PROBLEMS FROM BESITYO ............ 132TRIPLE ALLSF .............................. 134DINNER LANSP ........................... 134HOME ABITSH ............................ 1359. ANGEL’S REST ....................... 1395 P OINTS OF MOTIVATIONAL EVERAGEL ............................................... 1397 S TEPS TO ETTING OALSSG .......... 152APPLYING THE TEPS ORMULA7 SF .. 157DRIVING OMEH .......................... 165FOLLOWING AYSD ....................... 16810. LAVA CANYON .......................... THE IKEH .........................................

2 ACCOUNTABILITY AND EALTHY ABITSHHTHE ADDERL .................................... SELF ALK-T ....................................... NEGATIVITY IASB .............................. HOW TO HALLENGE EGATIVE ELFCNS-TALK EVERSE THE HOUGHT: RT ............. PENETRATING UESTIONSQ .................. HUMAN EHAVIOR B, MOTIVATION AND ,INCENTIVES ...................................... THE UMMITS ................................... EVENING ......................................... 11. CAPE HORN .............................. LEVERAGING OUR ARTNERYP .............. W ? ............................................ HYLOVE REFERENCESP ........................... EVENING ......................................... 12. HIGH BRIDGE AND WAHCLELLA FALLS ............................................. SUPPORT YSTEMS ............................. THINKING UTSIDE THE OXOB ............... ANOTHER EMPTATIONT ..................... HOME ABITSH .................................. THE ATED ........................................ 13. TRAIL OF TEN FALLS .................. DOES OUR EALTH FFECT THERSYHAO? . CAN A OOD DDICTION ECOME A FABFALSE ODG? .................................... THE MORAL UESTIONQ ...................... 5 R EALITIES FOR EOPLE AND HEIR PTBODIES ........................................... TAKING ESPONSIBILITYR ..................... A P ERSONAL HALLENGEC .................... EVENING ......................................... 14. THE UNEXPECTED ..................... ENTERING THE OIDV .......................... 15. MOURNING .............................. 16. PREPARATION .......................... 17. TUNNEL FALLS........................... THE ALLSF ....................................... GOING ACKB .................................... 18. SUCCESS ................................... 19. HIS MOM’S HEALTH .................. ANGER MANAGEMENT ...................... MORNING URPRISES .......................... 20. RATTLED ................................... PHONE ALLC .................................... 21. WEEK BEFORE PROM ................ 22. SENIOR PROM DAY ................... MANAGING ISAPPOINTMENTD ............ PREPARATION .................................. REFLECTION AND LANNING THE PFUTURE ........................................... 23. GRADUATION DAY .................... CONGRATULATIONS! ...................... APPENDIX: RESOURCES .................. SUCCESS HECKLISTC ........................... WINDOW IETD ................................. 8 WAYS EQUENCES ........................... MOTIVATIONAL IDEOSV ..................... APPENDIX: PUBLISHER & LEGAL INFORMATION ......................... 171APPENDIX: REFERENCES ........... 173

3 PREFACE More than 2 billion people in the world are overweight and approximately 3.4 million die from it every year. 1In the United States, approximately 70% of adults and 20% of teens are overweight. Obesity is on the rise in the United States and it 2costs the country an estimated $147 billion per year. 3Are people overweight by choice or by accident? Do the benefits of unrestricted eating “outweigh” the benefits of having a healthy body weight? What if people want to be healthy, but don’t know how to change their habits? How can they find help? Everyone already knows the simple science behind losing weight— to eat fewer calories than you burn. If you eat right and exercise, you’ll reach your natural body weight. The secret is that there’s no secret. These facts aren’t helpful to those who feel stuck in their weight-loss journey, however. What if the solution is not just physical, but mental and behavioral? This is a motivational, self-help non-fiction book offered through a fictional story. It discusses the part of weight loss that books often overlook— why to do it and how to do it— how to harness the motivation to change and what steps to take to actually lose weight. The topics discussed include goal setting, mistaken beliefs, associations, self-talk, strategies, habits, morality, and motivational leverage. The story takes place in the Pacific Northwest where a young man and an older mentor share a series of challenging hiking adventures while discussing motivational strategies for healthy living. The locations described are amazing and wonderful places in real life. Take a journey with this young man through his trials and transformation. As he accumulates new motivational tools, or “life

4 hacks,” he feels increasingly empowered. He learns to bust the myths used to justify overeating and strives for healthy living. Despite his challenges and setbacks, he never gives up. He sticks with it in pursuit of having a better life. If he can do it, you can too!

5 INTRODUCTION Zak was a bright young man with great potential. Sure, he was overweight and had problems with his health, social anxiety, depression, anger, religious beliefs, school, bullies, family drama, and relationship drama, but who hasn’t? See, there was something different about Zak… on the inside. He had a spark within. Few people saw it, not even himself. He just needed the right kindling… the right formula to ignite his potential, passion, and purpose. Perhaps his greatest ability was in self-reflection; he developed a keen and uncanny awareness of his thoughts. Throughout his journey, this special power would help him overcome obstacles he never would have imagined.

6 1. DAY ONE Grease hissed, popped, and splattered. Zak stumbled into the kitchen where his mom was sizzling thick cuts of bacon on the stove. The aroma awakened his senses. He bumped into the trash can and knocked it over, spilling a few Burger King wrappers and stale French fries across the vinyl floor. As he bent to pick it up, his mom noticed the sweat on his forehead. “The same nightmare?” she asked. Zak clutched his head and sighed. He dreamt of running down the middle of a dusty country road while a pickup full of his school’s sports jocks chased after him like a human football. When they caught up to him they beat him, stripped off his clothes, and burned cigarettes into his flabby skin. He screamed “Leave me alone!” before he awoke. “Some things can’t be fixed, honey. You can try to avoid them, but sometimes you just gotta learn to deal with it,” she said. “That doesn’t help,” Zak said. Zak’s life was complicated enough; he didn’t want to make it worse by missing his appointment before class. He threw a bag of Cheetos into a worn gray backpack with Calvin Harris stickers, then walked outside to the bus stop. Six other students chatted in a semi-circle while Zak stood alone a few feet away with his earbuds in and buzzing to the sounds of Coldplay. He didn’t feel like listening to music that early, but it lessened the discomfort of feeling excluded. As the bus arrived, Zak was reminded of how silly he felt being a high school senior and still riding the bus. He imagined the other seventeen-year-olds driving Teslas to school with their skinny cheerleader girlfriends in their ridiculously short miniskirts.

7 Zak felt like every movement he made was scrutinized. As he grabbed the rail to board the bus, it shook slightly and squeaked. He heard a snicker from the jury of students carefully evaluating his performance. Hold it together, man. Just ignore them, he thought. He slid into an empty seat and slouched deeply as if trying to disappear. His self-consciousness was on high alert during the bumpy ride while he sensed everyone’s piercing glares. Every indiscernible word muttered must have been about him. Every giggle must have been at him. Even the squeaky bus brakes chirped at him. He felt like an easy target— a big, chunky one. As the bus approached the school, he looked out the window to see if the jocks were near. Nope. Thank God! He was tired of being bullied, especially by them. They have no soul! Despite Zak’s stout 5’9” 300-pound stature, he felt like an Oompa Loompa on the inside. He also felt like a soggy waffle left too long in a tub of Mrs. Butterworth’s syrup. Zak hobbled off the bus and walked to the guidance counselor’s office just a minute late. “Come on in, Zak,” Mrs. Nelson said. She handed Zak information about his upcoming graduation. “It looks like you’ve met all the requirements…” While she spoke of dull administrative things, Zak’s mind drifted to all the memories and hardships he had in the last four years. He should’ve been thrilled, excited, proud, happy about graduation, but he wasn’t. He felt none of that, but emptiness and fear of the future. His throat was dry and rough, like he swallowed a bucket of sand. Should I tell her now? Oh boy, here we go… “Mrs. Nelson, I appreciate your help very much, but I’m…” Zak closed his eyes. “…hurting.” His voice cracked. “I’m overwhelmed and feel near my breaking point.” His palms were sweaty; eyes watery.

8 “What’s going on? You can tell me,” she said. “My weight… I have to do something. I’m tired of feeling harassed, but I…” he exhaled, “feel too embarrassed to be seen working out. My family is of no help and I don’t know what to do.” A bead of sweat dripped from his forehead onto her desk. Maybe I shouldn’t have said that. How will she react?“Zak,” she said. “You’ll get through this. You deserve better for yourself. If you want something bad enough you can accomplish it. That ability is within you. Sometimes it takes a certain level of pain to gain the motivation to change. Would you consider trying something new?” “That sounds a bit Tony Robbins-ish, but at this point, I guess I’ll try anything… at least once,” Zak said. “Alright. This may sound strange, but I received something recently that you may find helpful. If I share this with you, will you agree not to tell anyone else that I offered it to you?” she said. “Sure, Mrs. Nelson.” What is she leading up to?“Well, here it is...” She picked up a dark object from behind her desk with both hands, cupping it like a delicate bird as she placed it into Zak’s hands. Zak saw a black band with a strange rubbery texture that somehow sparkled. “Is that like an Apple Watch… bracelet-thingee?” “Not just a bracelet, but a bangle with special abilities.” “How does a bagel have special powers?” Mrs. Nelson rolled her eyes. “The b-a-n-g-l-e will help remind you of your habits, will help keep you accountable, and bring you good luck,” she said.

9 “How so? Is it smart, or… aware of me?” “You can think of it that way.” Zak scratched his head with his long fingernails through his oily and wavy brown hair. Special powers? he thought to himself as he examined it more closely. It doesn’t even have an ‘on’ button. What kind of new-age mumbo-jumbo is this? He stood up and gave Mrs. Nelson a gentle side hug goodbye and went to his morning classes, unaware of what was about to unfold. The Invitation At the noon lunch break, Zak felt the bangle in his pocket as he walked toward the cafeteria, but he didn’t want to be seen with it on. His walk was interrupted by the ring of his cell phone. “Hello?” “Is this Zak Walker?” “Yep.” “This is Sam Chavis. I was asked to give you a call. I’m the life coach who organizes team building and educational trips.” “Okay...” Zak figured Mrs. Nelson arranged his call and was curious what it was about. “Zak, I’m finishing a horseshoe pit for the local Boys and Girls Club. It will be ready to try out tomorrow and I need someone to help play a test game with me— have you ever played horseshoes before?” “I haven’t…” Zak didn’t have much interest in playing horseshoes, especially with this strange man. His initial reaction was to say no. He preferred to stay home and spend his Saturday playing the game Fortnite on his

10 laptop, but he remembered how stuck he felt just a few hours earlier. He knew he needed to try new things and here was someone reaching out to him. Just earlier, he told Mrs. Nelson he wanted more social opportunities, but now that an opportunity arose, he didn’t want it. At least part of him didn’t want it, anyway. He felt conflicted. It was as though Zak had to summon every ounce of energy in his body to squeak out his three next words: “I can try.” “Great, I think you’ll enjoy it. I’m sure you know where the club is— how about stopping by around 9 a.m. tomorrow? I’ll be the tall old guy with the cowboy hat.” “See you there.” As Zak hung up the phone, he wondered what he had just gotten himself into. Zak’s social anxiety began instant-messaging frantic alerts to his brain: Who is this old guy? Is he seriously a cowboy? Please tell me he’s not a psycho. Why did I just agree to meet him? Why didn’t Mrs. Nelson tell me about him before? At home, Zak tried searching the internet for “Sam Chavis,” but found nothing relevant. How risky can going to a Boys and Girls Club really be, though? Zak wondered. Plus, Mrs. Nelson must trust him. I’m practically an adult, but… I’ll see what Mom thinks. His mom had always taught him not to trust strangers, especially men who looked like “creepos.” After Zak mentioned it to her, she called the club to ask about Sam. They said he had volunteered there for a few years and was one of their most valuable helpers. “Honey, I think it sounds fine for you to go there. There’s other staff and kids around there too. So just have fun and be smart, okay?” she said. “Alright, thanks, Ma,” he sighed. Asking his mom backfired because he was looking for reasons to not go.

11 Zak figured the risk of someone harming him was low since he “wasn’t small,” but if something did happen he knew he was too heavy to run away. Maybe I’d pepper-spray him, or… just sit on him! Zak thought with a smirk.

12 2. HORSESHOES Zak left the house driving his mom’s gray 2001 Chevrolet Cavalier with a rusty bumper and peeling paint. He wasn’t allowed to drive it to school during the week, but he could use it on the weekends and other occasions to add to its existing 186,300 miles. As Zak parked and approached the Boys and Girls Club, he nervously fidgeted with his pepper spray nozzle hiding inside his pants pocket. It was so distracting to walk and hold it, however, that he now was more worried about spraying himself. This was a mistake… “Thanks for coming!” A man appeared with a disarming smile and slight Southern drawl. Zak and Sam greeted each other with a firm handshake. Have I met him before? He seems oddly familiar. Sam appeared weathered and rough, yet clean and well-dressed with warm inviting eyes. His skin was tan, leathery, and cracked. He wore a broad western hat that seemed to compliment his long-sleeved ornamental khaki shirt and pale green hiking pants. He was lanky and almost looked part Native American, but Zak didn’t want to ask. He must spend a lot of time in the outdoors. The two exchanged casual pleasantries as they walked to the newly finished sandpit and Sam handed Zak two rusty horseshoes. They clinked the metal horseshoes to knock the sand off then started their game. It wasn’t long before Zak immersed himself into the game and focused on getting a ringer. On his fifth throw he landed a perfect ringer for three points. “Yes!” Zak yelled.

13 It was an excitement he hadn’t felt in a while; his confidence felt a temporary boost. Let’s do that again! He felt oddly comfortable around Sam and relaxed into the moment. Before Zak realized it he played two games and walked back and forth in the horseshoe pit about 40 times. Zak wasn’t experienced enough to beat Sam, but he had a close game and more fun than expected. “Zak, do you know we just walked nearly a third of a mile?” Sam said. “Whoa, I didn’t know I could do that,” Zak said. Zak had assumed he was too heavy to walk from his car into Wal-Mart, so his walking even farther came as a surprise. He shunned shopping malls because of the walking distance. He avoided stairs and tried to use motorized carts where possible. I’ll join a gym whenever one opens with a drive-thru, he joked. In the back of his mind, however, he wondered if he should change his opinion on this. His current plan of avoiding walking and exercise seemed to be sending his health into a downward spiral. He longed to share his weight predicament with Sam but worried he might sound needy. He enjoyed the opportunity to hang out with someone and didn’t want to jeopardize what little rapport he had— even though they just met. “Zak, have you ever heard of geocaching?” “Geo… what?” “Probably not then,” Sam chuckled. “It’s a treasure hunt game you can play using a geocaching app on your phone or a handheld GPS. There are little treasure boxes buried all over the world and you locate them with clues and GPS coordinates. Sometimes, you have to solve puzzles to find them.”

14 “That sounds kinda cool.” Zak actually thought it sounded weird, but was trying to be nice. Is this a game freakos use to get kids alone in the woods? Red flag.“There are a few new ones listed in this area— would you like to help me find some tomorrow?” Zak wanted to say “no,” but something made him stop short of saying it. The word kept catching in his throat like it didn’t want to come out. It was an outdoor activity and, yes, it was new and with someone he didn’t really trust yet. But hadn’t he just been thinking about how he wanted to be more active, to meet new people, and live a more active lifestyle? Plus, it was a weekend— no school. He also enjoyed the horseshoe game with Sam more than he expected. Zak’s internal conflict suddenly seemed to untangle and he felt silly about his jumbled priorities. He decided to challenge himself just once more to try something new again. It felt scary; it might cause him anxiety and discomfort. Aaaaaaaahhhhhhhh! Zak shrieked inside. Zak’s less-rational internal voice didn’t give up, however: Just say “no,” say “no,” say “no!”“Ok, I’ll try it,” Zak said. Oh no, wait, you said the wrong thing! Why did you say that you dingdong! What are you doing to yourself?! Zak and Sam agreed on a meeting place and parted ways. Zak’s irrational voice admitted defeat…for now. Stupid thoughts!

15 Home with Mom At home, Zak microwaved some Kettle Corn and nachos for dinner while his mom sat on the recliner watching Wheel of Fortune. “How was your horseshoe game, Zachary?” his mom asked. “Better than I expected, actually.” Zak grabbed the food and sat on the furry brown couch sprinkled with cat hair. Their tabby cat perched on the end of the sofa and monitored each kernel Zak threw in his mouth. “Did you meet anyone else there?” “Just Sam, but he seemed nice.” “What’s he like?” “He looked like a tall old cowboy, but seemed kind and friendly. He invited me to try geocaching tomorrow at the park.” “Geo what?” “That’s what I said! Geocaching is like a treasure hunt using a phone app, I guess. Do you think I should go?” “Being outside is good for you, hon. I could go too, but my stomach hasn’t been feeling well. Just be safe and have fun. You know what to do if you need anything, right?” “Yes, Ma.” His mom rarely wanted to leave the house anymore. She usually came up with a reason to not do something— usually health-related. Since going on disability after her back injury, she seemed to have lost some ambition and interest in life. But it had really begun when his dad had a heart attack five years ago. Things just weren’t the same after he passed, but at least they had the life insurance money to get by on. His mom started trying to live vicariously through

16 others, but Zak was also a homebody and hardly the ideal person for that. Zak completed his homework, put a retainer in his mouth, and went to bed with an unsettling feeling about tomorrow.

17 3. GEOCACHING Upon waking, Zak ate a bowl of Cap’n Crunch. He then took a 16 ounce Dr Pepper from the fridge and drove to meet Sam. Zak and Sam met at the parking lot of a forested park. Sam somehow seemed taller than he remembered. Is he part-tree or something? Good grief. After exchanging a few kind greetings, Zak and Sam input coordinates into their phone’s GPS apps and began walking along a pathway while tracking the treasure or “geocache.” The path meandered through the grassy field below big trees. Their GPS apps showed they were getting closer and closer to the first geocache. The number of feet displayed on the app went from 300’ to 200’ then to 100’ then to 63’ then stopped. The tree cover may have obstructed their signal. They decided to look at the clue, which said: “look up.” They noticed several firs in the area. Could it be hidden in one? Zak and Sam narrowed down their choices to two trees based on whether it had a branch low enough to reach. The first appeared to be a hole and an abandoned bird’s nest, but no cache. Suddenly, a large bird swooped in close to Zak’s head, nearly brushing his hair. “Whoaaa!” Maybe the nest isn’t abandoned! “Let’s skip this one,” Sam said. As they approached the next fir, Zak noticed a dark crevice between the branches just within arm’s reach. Zak reached in and felt something strange. It feels solid, like… a metal box. He fished it out and couldn’t believe he found it! A real geocache— something he never knew existed less than 24 hours ago. He carefully opened the small latch and opened the lid. What’s this?

18 Inside was an ace of spades card, a GI-Joe figure, a piece of bubble gum, and a masseuse’s business card. How weird.“How many of these are hidden in town?” Zak asked. “The app says about 30 in this area.” “Whoa, who knew so many little treasures existed?” This is actually sort of fun. They searched for two more geocaches— one in another park by the Columbia River and the last one they couldn’t find. It had a riddle about Portland microbreweries which neither of them knew much about, so they skipped it. Zak felt a little more at ease after their fun activities and mustered up the courage to ask Sam a question. “Sam, do you have any idea how far we walked?” “According to the GPS tracker, it says we walked about 0.6 miles” Zak was delighted, but felt compelled to share his burden. Should I tell him? No, don’t say anything! It’s none of his business, Zak’s irrational voice thought. “Sometimes, I struggle with my weight and I think this walking was good for me.” Zak felt weird saying that. He felt as if all the birds stopped chirping and turned to stare at him in silence for the next few seconds. Despite Zak’s sensitivity, he felt strangely relieved as if a portion of his burden was just lifted. “Have you considered buying a step tracker?” Sam asked. “Like an app?” “Yes, you can download free step tracker apps too. But if you want a little more accuracy you can buy a step tracker device or pedometer

19 that you attach to your waistband that tracks how many steps you take. Wal-Mart or Amazon may have some for around $6.” “That cheap, really?” “Yes! I recommend it because it will get you thinking about your daily activity. Awareness is sometimes half the battle.” Zak nodded his head, but privately wondered what he meant by “half the battle.” He then imagined an annoying talking toucan bird screeching in his ear, “half the battle,” squawk, “half the battle.” That’s not very helpful, Zak thought. Shoo away you dumb thought-bird! Invite Before leaving the park, Sam turned toward Zak. “Zak, have you ever played disc golf?” “Nope. Is that with the metal baskets you throw discs into?” “That’s it! Would you like to try it next Saturday?” Zak’s initial thought was again to say “no,” but before he could utter a word, he paused. It occurred to Zak that his desire for comfort in the short term continued to conflict with his long term goal of being healthy. These two things didn’t jibe. First, he expected to not like the horseshoe game but did. Next, he wanted to say “no” to geocaching which he enjoyed even more. Maybe this disc golf activity was similar? Would he be missing out if he said “no?” Should he let these old feelings and fears prevent him from trying new things and living life to the fullest? Why would my first reaction be something that limits myself? Zak wondered.

20 Zak realized it was silly for him to even deliberate over this decision because he desperately wanted progress. He wanted relationships, connections, opportunities, and here was someone inviting him to do exactly that. “If not now,” he thought, “when?” After wrestling with this decision for what felt like an eternity, Zak mustered up the courage to utter the following: “Ok, I’ll try. Do you have discs?” Oh no! What are you agreeing to?! Why are you disrupting your safety bubble? Zak’s irrational voice thought. Shut up you fun-sponge! Zak’s rational voice fought back with the spirit of an MMA fighter. “Yes, I have a driver and putter disc for each of us,” Sam said. Rats! Home “Ma, I’m home… Ma?” He found his mom snoring on the recliner while Law & Order played out a drama scene with the TV volume blasting at 80%. He grabbed the controller to turn it off and got a sticky residue on his hand. Oooo! He leaned in to smell it. Oh, maple syrup! He noticed mom sleeping during the day more and more. Is she feeling ok? Zak continued to wrestle with the idea of committing to this disc golf thing. He hoped for an excuse to stay at home and advance in his Fortnite game. Sedentary, safe, and snug. The three S’s of life, Zak thought with a smile.

21 But now he felt on the hook. Committed. Vulnerable. Suddenly, Zak felt the bangle on his wrist. Weird, I don’t remember putting it on! It reminded Zak about his desperate need for change when in Mrs. Nelson’s office. Alright! Maybe I’ll give this stupid disc thing a fair try too. At least I can cross it off my list after I confirm I hate it, right? Zak crossed his arms and felt like a pouty kid who had his lollipop taken away. The new sheriff in town was starting to become quite a buzzkill. I hope this rational voice knows what he’s doing; I don’t like it! That night he decided he wanted as much energy as possible for the upcoming activity so he made an enormous pot of spaghetti and meatballs with Prego meat sauce— his favorite. While the dish gave him acid reflux, he considered it worth it and took an antacid pill before bed. He didn’t know whether loading his body with carbohydrates a few days beforehand would be helpful or not. For the next few days, Zak went to school, played video games, watched the news, ate a lot of candy, and slept a lot. My secrets to success, Zak thought.

22 4. DISC GOLF Zak and Sam met at the Blue Lake Regional Park and carried their bright orange plastic discs to the starting throw line of “hole one.” The park was busy with dozens of people walking their dogs and it was surprisingly green and well-kept. He noticed how relaxed he felt around Sam. He’s actually a chill peep; why was I so worried before? Sam demonstrated how to warm up the torso, upper back, and arms prior to the first throw. After a few practices, the two let their discs fly and proceeded around the course. Their discs bounced off trees, broke spider webs, landed in blackberry bushes, and fell into mud puddles. The randomness of it brought a smile to Zak’s face who felt used to living life mostly behind a computer screen. This is kinda dope, actually. One of Zak’s throws landed in a pile of rocks by a drug needle that appeared shattered with yucky brown goo seeping out. That’s nasty!This reminded him of his druggy uncle in Southern California who had been in and out of jail throughout his life. I never want to end up like that! Suddenly a gray tree squirrel sprung out from a bush, grabbed the syringe in its mouth, and dragged it up a cedar tree. “Oh no! Come back! Sam, it took the needle!” Sam ran over near the tree and made a few clicking sounds to entice the squirrel down. He speaks squirrel? “Come down little buddy,” Sam said with a calming voice. He reached his gloved hands toward to the squirrel just out of reach. After a couple squeaks it dropped the needle all the way to the ground and scrambled away high into the tree. Sam carefully picked up the needle with a cloth, placed it into a bag and disposed of it. He’s an environmentalist and squirrel whisperer too. Who knew?

23 The two continued the remainder of the course and Zak grew tired of chasing his disc around. But his last shot on the ninth hole made it worth it. He took a shot from 25 feet away and sank it in the basket. The clink and swishy-swash of metal chains validated his goal. “Yaaas! I’m killin’ it!” Zak yelled. “Great shot! You finished strong! Do you realize we walked nearly one mile doing this course?” “My legs feel it.” “A little soreness is okay.” Zak began reflecting. This was more fun than I thought. Why was I so hesitant to do this? Why do I always assume the worst before trying new things?

24 Hiking Opportunity “Listen Zak, next Saturday morning I was planning on leading a group hike to Tunnel Falls, but they just cancelled. I’m wondering if you’d like to go instead?” Sam said. “Tunnel Falls? …isn’t that hard? As you can see I’m a bit ‘thicc’ and outta shape... I probably can’t,” Zak said. “Like many other things you would just take one simple and focused step at a time. And you’ll make it— maybe not the first try— but you can do it. It’s beautiful up there,” he said. Zak didn’t expect this opportunity and felt conflicted again. He heard of this place for many years and it had a certain mystery to it. He often felt that he was missing out on things— missing out on life. He felt tired of feeling that way and Sam was starting to feel like a friend. Zak looked down at his plump gut and saw it as a heavy boat anchor keeping him from trying new things. He was growing tired of it. He already felt he had limited opportunities and was frustrated that his poor shape was limiting him even further. He didn’t feel in good enough shape to try this, but to get in better shape he thought he’d need to exercise more— exactly what this hike was. What a catch-22!“Do you really think I’ll make it? Isn’t it far?” Zak asked. “Yes, it’s 12 miles round trip, but the first waterfall is just 1.5 miles in. It’s simple when you break it down into individual steps,” Sam said. Wait a minute— think this through, buddy. Let’s not get carried away here. Come on, man…think!… think!… Zak’s irrational voice thought.

25 “Ok, I would normally say no, but since you think I’ll make it, I’ll try,” Zak said. Again? You’ve got to be kidding me! You’re unhinged! At least ask him what his motives are. Why does he want to spend time with you? Seriously, what’s the catch? Ask him…. Just do it… ask him! “Sam…” Zak swallowed. “Why… do you want to go with me?” Part of Zak couldn’t even believe he just asked that. His skin tightened. His heart thumped. His vision narrowed like a tunnel as if his inner-self wanted no part of this and somehow sank deeper back in his body to distance himself from this situation. “Zak, you’re a pleasant young man. I appreciate you and can empathize with some of your challenges. It seems like you’re looking for some guidance and I just happen to enjoy offering guidance and mentorship for young men like you. It is my passion and I want to help make the world a better place. The satisfaction I get from giving back is enough benefit in itself and I feel like I’m fulfilling my purpose by doing so. I don’t need or ask for anything in return, either. Maybe someday you’ll get to experience the same satisfaction by paying it forward. But there’s a second reason for offering to hike with you too…” “Oh yeah?” Oh no, here it comes… “I’m planning to write a book on hiking in the Pacific Northwest and need to do each of the hikes to double-check the route, mileage, elevation, and trail conditions. Tunnel Falls is one of the hikes.” I seriously didn’t expect this— a cowboy, life coach, hiker, environmentalist, squirrel-whisperer, and now an author? “That’s cool, how far along is your book?” “I’m just now starting, so the timing is ideal to hike with you. I’d enjoy having your company.” “Ok, I’m down with that.” Wait… am I really?

26 “How about meeting Saturday at 8 a.m. at Lewis and Clark Park, then,” Sam said. After they agreed and ended the conversation, Zak wondered what he just got himself into. A flood of anxiety filled his body as if someone sprayed him with a pressure washer. This time the anxiety was less about Sam and more about his physical ability. Is this hike going to kill me? He wasn’t given any instructions on how to prepare for it. He realized what he ate for dinner might influence how much energy or how sluggish he might feel in the morning. But what does that mean? What should I do differently? He then realized he should maybe eat something semi-healthy with enough nutrition and energy to sustain him through the day. He halfheartedly tried eating differently for dinner by adding a banana. While this seemed healthy, it accompanied fried chicken breast, greasy French fries, and large Coke— one of his staples. Zak became curious to check his weight before he went to bed: 296 pounds. Wow, that’s a surprise, I’ve hardly done anything to be down 4 pounds! Zak then remembered something he heard on TV. A celebrity doctor said other factors can skew your weight, like the time of day, if wearing clothes/shoes, if before or after a meal, how hydrated, or if you just went to the bathroom. He felt less excited after that realization. Zak tried to suppress his self-doubt about the upcoming hike, but it lurked in the back of his mind like a thief in a dark alley. He visualized being in one of those “I Shouldn’t Be Alive” TV shows with people who find themselves in an emergency situation way over their heads. God help me, he thought.

27 5. EAGLE CREEK VIEWPOINT “Beep. Beep. Beep. Beep...” The alarm went off sooner than Zak was ready for. He hit the snooze button and waited for a miserable five minutes for his grogginess to subside. Zak felt something crawling on his wrist. He jerked his hand in the air so fast he felt his shoulder pop and imagined a hairy black tarantula flying across the room and splatting on the wall. His other hand, however, slid up to his wrist and felt that it was only the bangle! He didn’t remember putting it on. Zak’s rapid heart nearly pumped out of his chest. Through his blurred and crusty-eye morning vision, Zak noticed the bangle’s engraving said, “You can. You will.” He wondered why he never noticed that before. Am I blind as a bat? Zak ate a large bowl of Frosted Flakes and orange juice for breakfast. He then grabbed his old backpack and stuffed it with a full bag of Oreos, Nutter Butters, marshmallows, and a 16oz Coke, then left. The Trailhead Zak arrived at the Eagle Creek trailhead a few minutes early and he forgot how fresh the air smelled outside along the Columbia River. As he closed his eyes and deep-breathed it in, emotions started flooding his brain about his life choices up to this point. For a split second he felt reconnected to a part of himself he somehow lost a few years ago. It was as though he reemerged from a fog of hibernation. I spend way too much time at home; I’ve been hiding from the world, haven’t I?

28 Sam interrupted his thoughts with an enthusiastic, “Good morning!” After a brief chat the two began hiking up the trail. The fresh aroma of wet Douglas fir trees was pungent and the delicate sounds of a distant creek cascading off granite boulders was a sensory buffet. Cute birds sang pretty little songs while perched across various branches. It was as though Zak experienced these sensations for the first time— almost like a blind man suddenly being able to see. He felt bewildered how he forgot about the benefits of being in nature. How did I overlook this? I really need to get out more. Zak then started feeling the effects of the steep grade. Anything other than flat is too steep for me, he joked to himself. His legs were working overtime. His heart pounded; his sweat dripped. “How are you feeling so far?” Sam asked. “A little winded,” Zak said. He didn’t want to mention the leg pain… yet. “We’ll take as many breaks as you need.” Zak focused on every step he took, each one becoming increasingly difficult. His legs began to feel inflated like heavy balloons. Lungs started hyperventilating. Lower back now feeling the strain from the weight of his backpack. Dry mouth. They call this fun? Should I stop? No, I won’t say anything, yet. It took every ounce of energy for Zak to keep going. He only paused for a few seconds here and there, but otherwise, kept a steady snail pace up the trail’s incline. He wondered if it would help just focusing on one step at a time. Easy attainable goals. Left foot, Right foot, Left foot, Right foot. After an hour of hiking, the trail winded along a cliff and grew steeper before reaching an overlook.

29 “Let’s stop at this viewpoint ahead and talk for a minute.” Oh, thank you. Can’t take another step, I’m dying here. Medevac! “Stopping sounds good— I’m not sure I can continue right now.” “The viewpoint is only 5 minutes away, can you do that?” “I guess so.” Why did I just say that? Zak! Zak’s shirt was now damp from sweat. When he wiped his forehead it felt like he submerged his hand into a bowl of stinky locker-room water. They walked a few minutes, then approached a chain barrier that separated them from a cliff with a sweeping view of the tree-covered mountains and lush green vegetation on the banks of Eagle Creek. “Wow! That’s lit!” They took a break at the viewpoint and marinated their senses with the sounds, smells, sight, and feel of the forest ecosystem. The dense forest was composed of large cedar, hemlock, maple, and Douglas fir trees. Thick moss coated a special few of them, suggesting they were the older and wiser members of the forest. Remnants of a past fire enriched the palette of colors in the scene, with shades of brown and orange mixed into the vibrant green surroundings. While admiring the view Zak’s mind flashed to what he would have been doing otherwise: staying at home in his dark bedroom playing Fortnite.

30 Healthy Habits Sam strolled closer to Zak to ask him a personal question. “Zak, you indicated before you were hoping to start healthier habits, is that right?” Great, here we go. Just don’t say anything, ignore the question and move on, Zak’s irrational voice thought. “Yeah, about that… I want to be healthier, but it seems out of reach. I don’t know how to achieve it.” Why did you say that? What are you thinking?! Zak’s irrational voice retorted. “Prior to my call, did you think you would have reached this viewpoint today?” “Well, no, the thought of doing this didn’t even cross my mind. And if it did, I wouldn’t think I could do it...” “Exactly,” Sam said. “So, when you don’t try, you’re guaranteed to not accomplish it. But, when you do try, you’re far more likely to accomplish it, right?” “I guess so.” That quote reminded Zak of something Yoda said in a Star Wars movie. He then imagined Sam with Yoda’s head and half-snorted before stopping himself; he bit down on his lips and fought the urge to laugh, out of politeness. Weird imagination, have I!“Our minds can trick us into thinking we’re less capable than we really are. We tend to limit ourselves,” Sam said. A brief minute of silence passed while that thought marinated in Zak’s young mind. Sam continued, “Zak, I have information that you might find helpful regarding weight loss and staying healthy. It comes from some years

31 of personal research and training on the subject. Does that sound like something you’d like to hear?” “Yeah, okay. I’m sorta uncomfortable with the topic, but nothing else has worked. I guess I’m looking for new ideas to try.” Zak felt a bit of relief after those words left his mouth. That was hard to say, he thought. “Well, you’re hiking with the right guy then, and I’m happy to help. You may even want to take notes so you don’t forget.” “Oh yeah!” Zak fished out his iPhone from his backpack and opened his notes app and made his first entry: IF YOU DON T TRY YOU RE ’,’GUARANTEED TO NOT GET WHAT YOU WANT IF YOU DO TRY YOU RE FAR ;,’MORE LIKELY TO GET WHAT YOU WANT. “Got it. I’m ready,” Zak said. “Ok. First, Zak, I’m sure you already know that the secret to having a healthy body, right?” “Eat right and exercise?” “That’s right,” Sam said. “Since you already know the formula for losing weight and since you haven’t accomplished it yet, the

32 challenge must not be a physical one, but rather a motivational and behavioral one. Do you agree?” “I suppose so.” Do I really believe that though? I may need to think this through…“Since the obstacle in losing weight is your behavior, and since your mind controls your behavior, then we should talk about mental habits. Does that sound logical?” “Yeah, okay.” Zak then imagined Mr. Spock from Star Trek acting logically with robotic arm movements then envisioned Spock’s head on Sam’s body. Zak nearly spewed the water he just drank. He then held his hand to his lips. Stop it, crazy thoughts! I’m trying to concentrate here! Zak waved his hand as if swooshing away his thoughts like gnats. “If it’s ok with you, we can spend the majority of the time reviewing your existing thoughts, beliefs, and motivations that lead you to consume more calories than you need. Is that ok?” “Sure.” As Zak uttered this, he realized he wasn’t that open to this, but was so far just going along with it. While he didn’t feel totally on board, he didn’t want to limit himself either. Fake it until you make it, he thought, reciting a phrase he learned from a high school gym teacher. But he wasn’t sure if it applied in this situation. Hmmm… During the exchange Zak heard a strange cawing sound in the bushes about 50 feet away. He tried to disregard it to show good listening skills, but the sound became louder, then stopped. What was that? He wondered. What kind of place is this? The two had taken a fifteen-minute break and despite Zak feeling so exhausted just minutes earlier, the engaging conversation had distracted him from his fatigue. He somehow felt a second wind and strangely felt ready for more hiking.

33 Realistic Expectations “So, where’s Tunnel Falls?” Zak asked. “Another five miles,” Sam said. “And Metlako Falls is another half a mile, but we won’t make it today.” “Five miles! I thought you said I’ll make it?” “You will. Just not today. One step at a time.” “But we haven’t even come close to reaching it! We haven’t seen any waterfalls today. I told a girl in my art class I was going to Tunnel Falls today; what will she think of me now if I tell her I didn’t make it?” “You made great progress today toward reaching your goal and should feel proud of yourself. There’s no reason to expect that you’d make it the entire distance on the first day without more preparation. Just consider today as training. Plus, it’s best to go at your own pace, one step at a time, and not worry what others may think.” “Ok, it’s just disappointing.” “Is it actually disappointing or is that just a feeling of disappointment?” “What do you mean?” “You could just as easily interpret your progress today as a massive accomplishment—maybe something you haven’t done in years. You could choose to be proud of yourself for trying something new, seeing beautiful scenery, burning calories while having good conversation. Think of all the people who aren’t able to enjoy something like this today. Think of the health benefits. What if you adjusted your expectations so you were nicer to yourself? If you

34 normally don’t do much physical activity, in the rare times you do something physical, why would you expect such an arbitrarily high level of performance much from yourself? Where do such high expectations come from?” “I don’t know, honestly. I haven’t thought about that.” “Many of life’s disappointments can be avoided by simply calibrating your expectations.” That thought struck Zack as potentially profound, but he didn’t quite have the motivation to type it into his phone. “How so?” Zak asked. “Things falling short of our expectations often trigger a feeling of disappointment, but where do our expectations come from in the first place? Next, what is the process for deciding what the expectations should be? Is it a scientific process, or is it based on assumptions, or mere emotion? I believe most people’s expectations for themselves are too high in the short term and too low for the long term,” Sam said. “Yeah?” “People often assume short term projects will be problem-free as well; those aren’t rational expectations. In the long term people often sell themselves short by not investing in their dreams or pursuing their passions. This can happen out of fear of failure or just not believing in themselves. Challenging and calibrating your expectations to be more realistic is very helpful and will prevent you from feeling so easily defeated and disempowered, especially when trying something new. You’ll feel less disappointment and feel more peace in your life.” “Can you give an example?” This convo is getting almost as heavy as I am! “Sure, you mentioned you’re disappointed you won’t reach the waterfall today. Given your health status and your history of fitness

35 up to this point, I wonder why you expected to reach it? It takes time to condition your body. It’s remarkable that just a few days ago you walked about 0.3 miles in horseshoes, then 0.6 miles in geocaching, then 1 mile playing disc golf, and now this hike will be 2 miles when we get back. That is amazing progress, like 100% improvement each time! That is a highly accelerated rate that would be too aggressive for most people, but since you’re young, you seem capable of handling it and adapting quickly. Most people of your size would need more transitional days of exercise in-between to more gradually increase the difficulty. But what you’ve done is superb progress. It’s incredible, actually. So, what you interpret as disappointment I interpret as a success.” “Well, when you put it that way, I guess that isn’t so bad, is it?” Zak raised his head higher. “Taking small, positive steps steadily over a period of time can yield positive results. Such habits can build up over time and start paying you ever-increasing dividends, like compound interest. Consider the patience of an ant, which takes only one grain of sand at a time. With teamwork and through the adversity of wind, rain, and other animals destroying their work, ants can eventually build a massive tower and tunnel system for their home,” said Sam. Zak lifted up his iPhone and typed the following note: “SET REALISTIC EXPECTATIONS AND BE PATIENT WITH YOURSELF , ESPECIALLY WHEN TRYING NEW THINGS.”

36 Zak shuffled his feet and looked down from his phone just in time to avoid nearly stepping on a long green slug! Whoa! He then tried to push it out of the way with the tip of his shoe, but some whitish goo stuck to it. Oooooo, nasty! He then tried to scrape it off on some soft mulchy dirt. In doing so, a centipede crawled out of a hole near his foot. Yowza! I must get outta here! Zak and Sam agreed to turn around and start heading back down the trail to the car. Zak liked that it would be downhill and easier going back. Maybe this slope can roll me to the buffet! Why Not Lose Weight? As they hiked downhill Sam decided to ask Zak a key question. “Zak, if you already know how to lose weight and if you want to lose weight, why don’t you?” “That’s the big question,” Zak said with a brief pause to collect his thoughts. I love big meals and I cannot lie, you other brothers can’t deny. When I walk in with a very large waist and a donut in my face… Zak thought-rapped to one of his favorite 90s songs. What am I thinking? I should probably give him a real answer as maybe he can help me. “Honestly, I love food and it’s just hard to stop eating, I suppose. I get cravings for anything sweet, salty, and fatty. I guess my day revolves around it— thinking about it and planning for it. It comforts me. It’s hard to stay motivated to eat healthier. When I feel down I reward myself with a snack and when I feel up I reward myself with a snack. Even on average days I eat snacks. I can’t seem to stop, but is it such a crime to reward myself with a treat?”

37 “No, if you’re not abusing your body and if that’s what you truly want in your life. From what I hear, however, you sound conflicted on what you want. Maybe part of you also wants to feel good, look good, and live a healthy life too— not just for you, but for your friends and family. Wanting that is not a crime either, right?” “Sure.” “It doesn’t sound like anyone is oppressing you or forcing you to do one way or the other— but maybe those who care about you would like for you to be happy, healthy, and live life to the fullest. You can actually have both: sweet treats and good health— it’s not a black and white one-or-the-other scenario.” “How so?” “You can have both by just not overdoing it. Why not just eat less junk food and more healthy food so you can enjoy the benefits of both good health and occasional sweets?” “I guess I’m just used to eating it until I’m full.” “But that can result in bad health. How important is good health to you? If you could have good health by just eating 10% less food, would you do it?” “Maybe, but I really crave my comfort food and just don’t think about it.” Seriously, isn’t this what everyone does? Why mess with a good thing?“But if you want to lose weight is it out of the question to eat less of it?” Sam began to think Zak didn’t have so much of an intellectual block, but perhaps an emotional one toward his eating habits. “What I’m suggesting is you can enjoy the freedom to eat comfortfood, but with a limit so you don’t become a slave to it. Wouldn’t you rather not feel like a slave?” “Yeah, but my mom’s side of the family acts overbearing and judgmental. Sometimes they make me want to eat more in spite of how they treat me.”

38 Zak’s thoughts felt interconnected like spaghetti. He realized for the first time that his eating habits had something to do with his family- he just didn’t know what. “I know family can be challenging. Not all family members express love in the most productive ways and sometimes their version of offering ‘support’ can be toxic. But if you have some family with genuine, pure, and loving motives, wouldn’t their support be helpful?” “Well…” Zak paused to think. He sure likes challenging my thoughts, doesn’t he?“For example, if one of your family members was developing a health problem that was 100% preventable, wouldn’t you want to offer to help them?” “I see your point. Maybe in my case they’re not the enemy… true… but it hurts when they remind me— it feels like I’m being prodded— it makes me want to do the opposite of what they say.” Should I really be telling him this? “To get back at them?” “Yeah, maybe. Does that sound childish?” “Well, do you really want to get back at them for caring about you and offering to help? I would think if they didn’t care it would be more aggravating, no?” Zak scratched his bushy goatee as he listened to Sam’s words, but didn’t answer. “Also, that kind of getting back at them only negatively affects your health and doesn’t negatively affect them at all, so is that really getting back? If someone wanted to actually get back at them, couldn’t that be done by proving them wrong, instead? What if becoming both physically fit and enjoying occasional treats could prove them wrong?”

39 “Ok, I think I see your point.” Partway down the trail, the two paused for a minute to rest at one of the same stops they made on the way up. Zak caught his breath and noticed one of his shoes was untied. As he stooped down to tie the lace his legs moaned. Oh, so sore! I’m gonna feel this tomorrow. Zak glanced at the time on his iPhone. Oh, no. He felt nervous about leaving his mom for so long. He wanted to hurry, but he also didn’t want to die of exhaustion trying to get back to the car. I might be lucky just to make it back in one piece. Miracle Cures “Zak, how about a different question… If all someone has to do to have a healthier body is not eat as much, why do you think there’s a $72 billion dollar industry of weight loss products — all offering 4more things to eat?” Sam asked. “I dunno… maybe people hope for a shortcut and want a miracle cure without changing their habits. They want to have their cake and eat it too?” Zak said. “Maybe literally!” Zak was in the middle of a drink when he laughed and water sprayed out his nose, followed by uncontrollable coughing and snorting. Sam then cracked a smile revealing a gold tooth. What? Is this guy a pirate now? Zak was trying not to laugh even harder now. Laughing can sure be hazardous… Suddenly Zak felt a sudden strain in his abs and gazed down at his plump round belly. How can I have pain in my abs if I don’t have any?!

40 “You’re a smart young man, Zak,” Sam said. “People keep looking for shortcuts, but there are none. Instead of looking internally at their own habits, people tend to look externally for a cure. They might want a certain pill, a certain trainer, a certain doctor, a certain surgery, a certain miracle healing, a certain prayer answered, despite people already having the free will and knowledge to improve their health. When people say they want to lose weight, but choose not to do anything about it, what are they really deciding?” “Their future?” Zak asked. “Yes, they’re in a sense shortchanging themselves, by trading significant long term pleasures for trivial short term pleasures. There are many bad deals people make in this life where people sacrifice their future happiness so they can have instant gratification, but this… this is an especially bad one.” “How so?” “It’s similar to buying things on credit at a high-interest rate, or like having an affair, or like taking drugs, alcohol, smoking, or eating junk food. All of these offer instant gratification, but rob you of future gratification. It’s a bad deal for you.” Zak looked away from Sam to clear his head. It was such a nice day and such a scenic place. He wanted to absorb as much nature as he could before returning to his dark room— his dungeon. As his eyes followed across the banks of the creek he suddenly felt something was out of place, but what was it?He stared intently at a group of bushes 100 feet away on the other side of the creek. Something was sticking out of it— some kind of light-colored object laying close to the ground. It definitely wasn’t part of the bush. He walked closer while squinting his eyes. Is that…?

41 “Oh no, it’s a hand!” Zak shrieked. He sprinted down the trail to the next corner and noticed Sam didn’t move at all. Zak cautiously walked back to where Sam was. His heart was nearly thumbing out of his chest. “Do you see it?” “Yes, but I don’t think it’s what you think it is…” The two quietly stared intently waiting for something to happen. Suddenly, the hand moved! The hand was connected to a body. Oh no, a body! It was just lying there, but suddenly it moved. Oh no, it’s alive! A man raised up in a sitting position and became visible from behind the bushes. Oh, it’s just some dude. They could see his lips moving, but couldn’t hear over the sound of the creek. “But why is he talking to himself?” Zak asked. “Maybe he isn’t.” Suddenly a woman became visible as she raised up on the other side of him. “Ok, maybe they’re just camping or relaxing over there? But how did they even climb up there?” Zak was still a bit startled by his interpretations of that scene as they continued hiking back down the trail. He then began questioning himself. Why was I so surprised by that? I’ve seen plenty of people before. Was it because I didn’t expect to see someone there? But why did I have those expectations? When they reached a clearing with a flat soft area of soil they stopped. Sam then grabbed a stick and started scratching the dirt. What is he doing? Is he writing something? Sam continued marking the ground until Zak could finally see a crude chart showing the pros and cons of overeating junk food.

42 Pros/Cons of Overeating Junk Food PROS CONS Tastes good for a few seconds per bite May release dopamine in the brain as a rewardObesity Diabetes High blood pressure Breathing issues, sleep apnea, asthma Joint pain (arthritis) Risk of heart attack and/or stroke Risk of cancer Risk of negative self-image Risk of feeling judged by others Risk of shortened life span Risk of edema Extra strain on muscles and bones Poor circulation Disrupted concentration, memory 5Reduced physical ability Reduced opportunities for fun, sports, and travel Affected physical attractiveness Affected sex life Body odor Strain on relationships Moral considerations“Zak, as you can see we currently have only two positives compared to 21 negatives. Can you think of any other decision where it’s wise to choose something with so little upside and so many downsides?” “Not really.” His jaw tightened. He wanted to be open minded, but still felt annoyed by the question. “Can you think of any other pros to overeating junk food aside from the reward and temporary pleasure of its taste?” Sam asked. “Well...” Zak felt caught off guard. His mind drew a blank. Is eating junk food really just about the taste? Are most Americans overweight just because of taste buds?

43 “I guess binge eating junk food is mostly for the taste or just fulfilling a craving,” Zak said. “How about the cons or downsides— can you think of any more other than these listed?” Sam asked. “Maybe inconvenience? If you’re large and in charge you might fill more than your own seat in a car, airplane, ballgame, or concert. They don’t always like the love spilling over. Maybe checking glucose is another hassle? Healthcare costs could be higher?” Zak said. “With all the downsides you can assume that people usually don’t intentionally become obese. When people make decisions to eat junk food, it’s usually impulsive and not deeply researched, thoughtfully considered, or strategically planned. People don’t normally weigh all the short-term and long-term pros and cons and logically conclude they’re better off becoming obese through junk food.” “Yeah, but people who struggle probably don’t think that far ahead, right?” Zak said. “Yes, but they can if it’s important enough to them. If the freedom to eat unlimited quantities of junk food with bad health was truly a superior life to eating in smaller quantities and having good health, then why wouldn’t everyone want that life? If the benefits obesity were truly greater then why wouldn’t those already obese help others to become obese too? Why wouldn’t they help their spouses, their grandparents, their siblings, their kids, or their friends to all become overweight so they can enjoy its benefits together? And if obesity was such an advantage, there would be many groups, programs and products to help people become obese faster and easier. But that doesn’t reflect reality. We instead have the opposite— a very high demand to lose weight that is a multi-billion dollar industry, including weight-loss groups, programs, and products. Most people overweight want to lose weight and some feel quite desperate to do it,” Sam said.

44 “I guess you’re right. I suppose it doesn’t make sense.” “Let me ask you, do you carry any money with you currently?” “Yes, I have a $20 bill,” Zak said. “How long have you had it?” Sam asked. “Probably a week. I mowed my neighbor’s lawn.” Zak said. “Why haven’t you spent it yet?” Sam said. “I’m saving for a new game coming out next month,” Zak said. “That shows discipline. In this area of your life, you connected the dots enough to estimate you will have more overall pleasure by waiting instead of buying something now that offers you less pleasure. Right?” “Now that you mention it, yes,” Zak said. “That means, if something is important enough, you do have the discipline and motivation to achieve it, right?” “Yes, I guess so.” “So, it would seem unfair to tell yourself that you lack any motivation or discipline because you really don’t if something is important to you. As long as you perceive the overeating junk food as a positive thing, you have little incentive to change. However, this thinking fails to consider that you can enjoy both good health and sweet treats. So, if feeling healthy was important enough to you, you’d have that too, right? The real question is, how bad do you want it and what are you willing to do to get it?” Zak scratched his goatee. He felt lost in the deep conversation while they hiked and arrived back to the parking lot sooner than he thought. What a relief that’s over! I thought I was gonna die!

45 A Challenge “Zak, would you like to do another hike here next Saturday?” “That’s nice of you, but I don’t want to impose.” “You wouldn’t. I enjoy our conversations and like helping. I’m just making a genuine offer and you wouldn’t owe me anything in return. For the hike I only ask that you try. Can you do that?” Sam said. “Ok, I will. I didn’t expect so much activity to happen so soon. I guess I don’t feel ready.” “You probably never will. Sometimes when opportunities arise that align with your goals it’s good to take it, even if you feel uncertain or afraid. You never know if you’ll have the opportunity again. I take pleasure in helping others and seeing a smile is enough reward for me.” “Ok, great, thank you!” “Can I offer you a challenge before we meet again?” “Sure,” Zak nodded. Why did I say “sure?” I hate “challenges!” Don’t get too over your head, Zachary, his irrational voice thought. “Would you consider stretching? It can reduce muscle tightness and risk of injury. You gave your body a workout that it hasn’t experienced in a while, so stretching is a way to be kind to your body.” “Ok, I can try when I get home.” I’m about as flexible as a piece of steel, Zak thought. “Next time I’d like to share a special strategy with you about weight loss that may come as a surprise.” “Sure, that sounds good.”

46 Cloud cover blocked the sun and a cool breeze replaced the spring warmth. Evening Habits On the drive home Zak craved a huge greasy meal to replace all the calories he burned while hiking the two miles. He stopped by a Wendy’s drive-thru and ordered a double stack “Baconator” burger with large fries, and a large Coke. Upon arriving at home he noticed his mom had already retreated to her room and closed the door. She sure goes to bed early; I hope she’s feeling ok. Zak downed the fast food as if he was trying to win a speed contest. He then craved a dessert and raided his freezer which had three containers of chocolate fudge ice cream. He scooped some in a bowl and topped it off with chocolate syrup. Chocolate on chocolate, oh yeah! He plopped on the couch in front of the TV and watched a talk show that said, “Christians have terrorized and killed more than any other group in history.” That’s so despicable! Zak’s time with Sam made him realize he should start questioning more things in his life. Just to make sure he had the facts, he grabbed his iPhone to fact-check the TV host’s statement. Since he heard Google was biased, he used DuckDuckGo.com and was surprised at the results. He glanced at the broader history of war before and after the crusades then looked at the history of genocides. Wait, the worst atrocities in the world were actually caused by… atheists? Is this true? The article said, “60 million killed under Mao Zedong, an atheist; 21 million killed under Hitler, an atheist; 15 million killed under Stalin

47 and Lenin, atheists; 2 million killed under Pol Pot, an atheist.” That’s more than 100+ million killed from atheism! Alright, I may not agree with all of Christianity, but doesn’t the Bible say “love your neighbor” and “do not kill?” So, if someone violates it, how is that the fault of Christianity? Does the same apply to other religions? Are the same people who say we shouldn’t blame all Muslims for the 9/11 attacks claiming that we should blame all Christians for a regional war that started in the 11 thcentury? Should we then blame all atheists past and present for committing the world’s worst mass murders? He was surprised how such little research into the facts led him to completely change his opinion. How many other things are said on TV that people just accept as truth without question?Zak laid in bed, deep in thought while staring at the plain-white spackled ceiling. He wondered if he could ever be as fit as Sam. He figured Sam was in his 60s and probably weighed 180 pounds of healthy bones and muscle. He also wondered what Sam’s secret weight loss strategy was— was it a product, a service, or a technique? Hope he’s not gonna try to sell me Amway products or push some marketing scheme. He smiled then dozed off into a deep sleep. Suddenly Zak’s calf muscle cramped and became hard as a brick as he awoke. Eeeeoooowwwww!Zak scrambled to grab lotion and massage the muscle loose. After a few minutes the pain subsided, but he didn’t think to stretch his muscles or to drink more water. He completely forgot about Sam’s challenge. Slightly rattled, he tried to return to sleep. That night Zak had a dream that a glowing being appeared and walked alongside him through a peaceful garden. The being was too bright to look at directly, but it emanated sheer joy and unconditional love. A voice told Zak he was on the right track and

48 where he was supposed to be. Before Zak could say anything the being seemed to vanish. Wow, that seemed so real! How trippy… The next few days Zak rested and realized how sore and tight his feet, legs, and back were. He hadn’t worked these muscles in months. Zak continued to eat fried foods, chips, salty snacks and had no reservations about eating whatever his flesh desired. As was his habit, Zak stayed up late watching Netflix; it didn’t occur to him to go to bed early to give his body more rest to prepare for his upcoming hiking challenge.

49 6. METLAKO FALLS Morning came sooner than expected. Zak swung his hand to hit the snooze button and inadvertently swept the alarm off the nightstand; it tumbled down and across the floor and its momentum pulled the cord from the wall. That symbolized Zak’s attitude toward another day of hiking. His legs barely recovered from the previous week’s hike. He wondered if he would survive this one and what kinds of strange things he would learn from Sam this time. After a breakfast of hash browns, chocolate pudding, and whole milk, Zak’s attitude brightened. He grabbed five candy bars from the kitchen cabinet: Reese’s, PayDay, Butterfinger, M&Ms, and a KitKat and threw them in his tattered backpack along with a 16oz Coke. He then drove to meet Sam at Lewis & Clark Park. He felt more trusting and respectful of Sam and planned to carpool in Sam’s car to the Eagle Creek trailhead to save gas money. “Good morning! Ready to go?” Sam asked. “You bet. Let’s do it,” Zak said. They drove to the trailhead then started hiking up the same forested trail at Eagle Creek like they did the week before, but this time at a slightly faster pace. It didn’t take long before Zak and Sam’s banter delved into deeper subjects. Rationale for not Being Healthy “Zak, since you already have the discipline to delay gratification, and since you already know that eating right and exercising is the key for greater long term health, and since you say you want good health, why don’t you normally eat right and exercise?”