Peaches are a delicious and very healthful fruit to eat. High in vitamin A and potassium. Peaches are sweet in taste and contain natural sugars which give you an energy boost when eaten after working out or late in the afternoon. A medium size peach contains only around 40 calories and is great as a snack food for weight control. The vitamin A promotes good vision and is important to your retina. Vitamin A also promotes healthy skin. Potassium is one of the more important minerals needed by the human body. It is virtually important to every element of your body and maintaining its good health. Potassium helps in good cardiovascular health, and is vital to your brain function and the entire nervous system.
Agave nectar is something Cindy and I have tried and I will give you my report.
Agave comes from a plant of the same name grown in Mexico. Most of what I have read about agave, and agave nectar, says almost all of the worlds supply is produced in Mexico. It is a healthy alternative to processed sugar and honey as a sweetener in food and beverages. We don't use much sugar in our home. I do not add any sugar to anything I eat or drink. That is not to say I don't have a sweet tooth, because I do. I am not a diabetic, and when possible, I avoid consuming processed sugar. The large amount of fruit I eat concerns me because of the natural sugar content. As long as my body can absorb it I should be okay. My sugar levels are checked every 6 months. I should read more, but what I have read indicates natural sugars are more easily absorbed and processed by your body than processed (table) sugars. Back to agave. It is a natural sweetener, with a low glycemic index rating, lower in calories than honey or table sugars. What we bought is agave nectar and it comes packaged almost like pancake syrup, and a taste similar to it. Honestly, I don't care much for the taste of agave. As I said, we don't use sugar much to add to any foods. I don't know of anything Cindy cooks for us that she is adding sugar to. When we bought the agave, it came packaged as 2 bottles. So we have one that someone can have or it is going away. I prefer honey myself which is higher in calories than agave or table sugar. I have not had any honey in quite a while. I use to take some uncooked oatmeal in a small bowl, mixing in some sunflower kernels, walnuts, and maybe some pecans. Then I would pour over a tablespoon of honey and mix in. I really thought it was great and it satisfied my sweet cravings.
My daughter Michelle and her husband just competed in a triathlon in Florida. It consisted of a 1/2 mile ocean swim. A 20 mile bike race, and 4 mile run to the finish. There were over 700 total participants. They both did really well. Michelle finished 16th in her age group and her husband finished 13th in his. They trained a lot for this event and I think they are going to compete next month in another triathlon in Nashville. I'm glad to see them doing this, and that they are dedicated enough to go through the training in order to be competitive in each of the 3 segments of the event.
You can look through the website results of all the participants broken down by age groups. The times are shown by each segment, then the total of the 3 establishes the finishing order. In looking through the results, I saw where a couple of 79 and 70 year old guys competed. The 79 year old must be one athletic guy. Based on his total time of 1: 54: 29 he would have finished in 15th place in the 25-29 year old age bracket. If I had competed I would still be floating around in the ocean hoping Jaws is a vegetarian.
Monday, August 29, 2011
Thursday, August 25, 2011
Healthy Food And President Clinton #34
I'm not posting as often as you are accustomed to me doing, only because I am not sure how many of you are getting bored about my exercising, and ideas on eating healthy, diet, weight control, and weight loss. My weight seems to remain pretty constant varying around 3 - 4 pounds. I read today where President Bill Clinton says he has been eating a vegan diet for the past year. The difference between vegan and vegetarian being vegan eats no meat products, such as eggs, milk, cheese. I would like to know exactly what President Clinton's diet is for a week. There could be some of it I might like to try. You know, his previous eating habits, and health history are very similar to yours and mine. Over weight, eating everything from fast food to lavish state dinners. I always enjoyed a Saturday Night Live TV skit where President Clinton goes on a White House late night jog accompanied by a fleet of security. You soon discover his purpose is to jog down to the local McDonald's and gorge himself on burgers and fries away from the scorn of Hillary. I haven't read anything about his exercise regiment, assuming he does have one. The last photograph I saw of him he certainly looked fit and healthy. If he is listening to us, we would like to know more about his new healthy lifestyle, eating habits, and exercise routine.
I would hope that some of you out there are taking what I write about as encouragement if you have had heart health problems. I am real careful, or have tried to be, in not saying that if you haven't had a heart attack, and eat, exercise, diet and follow my lead you'll avoid what some of us have gone through. And you will be the better for it. No, I am writing for as many to read as I can get, but I am writing for and to those who have had serious heart problems and are trying to return to normal and better health. I don't think I knew what a dire situation I had gone through and the difficulty of getting to where I am now, health wise. I received a lot of encouragement and am wanting to do the same for others.
My exercise program is going very well. So well that I'm thinking I need to add some new workouts to it. I'm not sure what but intend to changing some to keep from getting bored with my workout routine. Also, some of the exercises that were new to me and were difficult and strenuous, are now much easier and not near as difficult to do. I am hoping to get Cindy to work out some with me, I could perhaps use some of her exercises.
I knew the title of this post would wake everyone up. I must have been getting bored or something. I just ate one of the best peaches ever. There is no way a hamburger could taste as good as that peach. I'm going to go look up how healthy peaches are for me. If I hear from Bill Clinton about joining our health blog I'll let you know. Until then, we will have to be content in knowing Cindy and I ate a healthy brunch at the Clinton Presidential Library restaurant (Pig And Waffle At A Wedding #25).
I would hope that some of you out there are taking what I write about as encouragement if you have had heart health problems. I am real careful, or have tried to be, in not saying that if you haven't had a heart attack, and eat, exercise, diet and follow my lead you'll avoid what some of us have gone through. And you will be the better for it. No, I am writing for as many to read as I can get, but I am writing for and to those who have had serious heart problems and are trying to return to normal and better health. I don't think I knew what a dire situation I had gone through and the difficulty of getting to where I am now, health wise. I received a lot of encouragement and am wanting to do the same for others.
My exercise program is going very well. So well that I'm thinking I need to add some new workouts to it. I'm not sure what but intend to changing some to keep from getting bored with my workout routine. Also, some of the exercises that were new to me and were difficult and strenuous, are now much easier and not near as difficult to do. I am hoping to get Cindy to work out some with me, I could perhaps use some of her exercises.
I knew the title of this post would wake everyone up. I must have been getting bored or something. I just ate one of the best peaches ever. There is no way a hamburger could taste as good as that peach. I'm going to go look up how healthy peaches are for me. If I hear from Bill Clinton about joining our health blog I'll let you know. Until then, we will have to be content in knowing Cindy and I ate a healthy brunch at the Clinton Presidential Library restaurant (Pig And Waffle At A Wedding #25).
Wednesday, August 17, 2011
Chicken, Walnuts, and Tomatoes #33
Eating healthy is something I enjoy as much as my daily exercising. I don't think it is wise for you as you get older to look back with a lot of regrets about what you did or did not do. But I do regret not eating healthy when I was younger and had a young family. I would have felt much better about myself, been more physically fit and healthy.
Chicken is the world's primary source of animal protein and a healthy alternative to red meat. Chicken provides high amounts of protein, niacin, selenium, and vitamin B6. Selenium is a trace mineral, and is of fundamental importance to human health. It provides powerful antioxidants, and some studies reveal it reduces the risk of certain forms of cancer. And it lowers LDL cholesterol. Niacin which is vitamin B3 is also an antioxidant and helps lower bad cholesterol levels. A 4 oz. serving of skinless chicken breast contains 233 calories and is very low in fat. Cindy and I normally eat chicken 3 or 4 times a week.
We also eat salads and I use walnuts in my salads, as well as eating them as a snack. A very small handful is many calories. A quarter of cup contains 163 calories. They are very high in vascular health benefits. Along with strawberries and tomatoes they are some of the healthiest foods I eat. Walnuts are one of the best plant sources of protein. They are considered tree nuts along with macadamia, cashews, hazelnuts, pecans and pistachios. All of which are high in calorie content. My ceasing to eat red meats led me to eating walnuts for the protein. They lower your cholesterol, and improve your blood vessel walls elasticity. They contain and increase the amount of omega-3 fatty acids in your red blood cells. If you have not tried them, I suggest putting some in your next salad. I haven't found any kind of salad that they do not go well with.
For those who eat turkey, I found through researching several healthy food websites, that chicken and turkey were virtually identical in protein, fat, saturated fat, and cholesterol contents. The one glaring difference, other than taste, was calories. A 4 oz. serving of turkey is 153 calories which is 80 calories or 35% less than chicken.
Tomatoes are another of my favorite foods. Mostly with salads, or for lunch, just some summer ripe sliced tomatoes, maybe with some canned tuna. Too my surprise, many "health food experts" rate tomatoes as being either the number one or in the top 3 most healthy foods you can eat. Very high in vitamins C, A and K. Also containing many more healthy B vitamins, vitamin E and potassium. Tomatoes are an excellent source of lycopene which is a powerful antioxidant in the prevention of heart disease and certain forms of cancer. The nutrients are better absorbed by your body when eating tomatoes that have been processed, or cooked. We eat cooked tomatoes in soups, meatless marinara sauce, and chili. Tomatoes are also very low in calories, 38 in one cup.
Next time we we talk more health foods and exercising.
Chicken is the world's primary source of animal protein and a healthy alternative to red meat. Chicken provides high amounts of protein, niacin, selenium, and vitamin B6. Selenium is a trace mineral, and is of fundamental importance to human health. It provides powerful antioxidants, and some studies reveal it reduces the risk of certain forms of cancer. And it lowers LDL cholesterol. Niacin which is vitamin B3 is also an antioxidant and helps lower bad cholesterol levels. A 4 oz. serving of skinless chicken breast contains 233 calories and is very low in fat. Cindy and I normally eat chicken 3 or 4 times a week.
We also eat salads and I use walnuts in my salads, as well as eating them as a snack. A very small handful is many calories. A quarter of cup contains 163 calories. They are very high in vascular health benefits. Along with strawberries and tomatoes they are some of the healthiest foods I eat. Walnuts are one of the best plant sources of protein. They are considered tree nuts along with macadamia, cashews, hazelnuts, pecans and pistachios. All of which are high in calorie content. My ceasing to eat red meats led me to eating walnuts for the protein. They lower your cholesterol, and improve your blood vessel walls elasticity. They contain and increase the amount of omega-3 fatty acids in your red blood cells. If you have not tried them, I suggest putting some in your next salad. I haven't found any kind of salad that they do not go well with.
For those who eat turkey, I found through researching several healthy food websites, that chicken and turkey were virtually identical in protein, fat, saturated fat, and cholesterol contents. The one glaring difference, other than taste, was calories. A 4 oz. serving of turkey is 153 calories which is 80 calories or 35% less than chicken.
Tomatoes are another of my favorite foods. Mostly with salads, or for lunch, just some summer ripe sliced tomatoes, maybe with some canned tuna. Too my surprise, many "health food experts" rate tomatoes as being either the number one or in the top 3 most healthy foods you can eat. Very high in vitamins C, A and K. Also containing many more healthy B vitamins, vitamin E and potassium. Tomatoes are an excellent source of lycopene which is a powerful antioxidant in the prevention of heart disease and certain forms of cancer. The nutrients are better absorbed by your body when eating tomatoes that have been processed, or cooked. We eat cooked tomatoes in soups, meatless marinara sauce, and chili. Tomatoes are also very low in calories, 38 in one cup.
Next time we we talk more health foods and exercising.
Milk, Whole, Skim, or Almond #32
For several years I drank 2% milk. After having a heart attack I started drinking skim milk to reduce my cholesterol. I prefer the taste of skim over 2% and whole milk. I consider skim milk to be good for my heart health. It is low in fat, cholesterol, and calories. Recently I have read many articles about whole milk being better for you than skim milk. Other articles claiming skim milk is not as healthy for you as you may think.
There are some facts supporting both positions that you should consider when deciding which is better for you. Skim milk is the result of removing all the cream, or milk fat from whole milk. The remaining is what skim milk is produced from after processing. Now here is a matter to consider. I have always thought that what is left after taking out the fat is skim milk. Well that is not exactly correct. Powdered milk containing protein and oxidized cholesterol is added back to the skimmed off remaining milk to produce skim milk. The process "denatures the protein making it difficult for the body to utilize it." Vitamins that were removed are added back, so those are negatives to me. Being the cholesterol is oxidized which is "bad" cholesterol you're consuming and some amount or value of the nutrients is lost or altered during the process. As I understand it, even though the values may be listed on the side of the carton they are not 100% or usable by your system. Meaning they have lost some amount of their health benefits to you. One cup of whole milk contains more calories and 20% of your daily saturated fat allowance. Now the rest of this is based on my reading a lot of articles which were pro whole milk. One is that whole cow's milk is a product of nature, and nature would not provide bad nourishment needed for growth by a human child. I'm not making this up....well as you can see, the loop hole here is the human child's mother's milk is provided by nature for human growth, not cow's milk. There are several articles which I think have merit about the value of whole milk. One is whole is better for weight loss than skim milk. It is complicated but is based on fat in whole milk, through some natural process reduces body fat. "Conjugated linoleic acid in whole milk can reduce body fat and increase muscle mass." Ability to reduce body fat and no loss of vitamins and nutrients can be considered important reasons to drink whole milk.
For me, a heart patient concerned about eating healthy foods, I feel drinking milk is an ingredient in taking care of myself. It helps me control my weight. I like the taste, and it is a food I feel confident is helping me maintain a healthy low cholesterol level. My preference is skim. My personal final conclusion is whole milk would be better for my waist, in that it probably reduces body fat. But I think whole milk is not as heart healthy, considering the cholesterol and amount of saturated fat. The bad cholesterol found in skim milk can not be denied. However, there is such a small amount, it is like almost zero. I feel that the skim is healthier for my heart. If I find later whole milk is healthier for me than skim, I have no problem in changing. I will not stay with one or the other simply based on taste. I have tried almond milk for the health benefits. I liked the taste, especially the colder, the better it tasted. It is almost identical to skim milk in calories. Almond milk has zero cholesterol and it does not require refrigeration. As I said, it needs to be drunk when very cold. I really thought the almond was good, and tasted more like a dairy treat. I think if you got it very cold and poured it over a small glass of crushed ice it would taste like a vanilla milk shake. I may try that and I'll let you know. Also, the almond milk I found at our grocer, was a lot more expensive than skim milk.
In doing research on healthier foods, from various sources, I have found inconsistencies in calories, cholesterol, and fat values listed for most like products. They are normally very close, but not the same, so if you see me post nutrition facts which differ from other sources for like products, that could be the reason.
There are some facts supporting both positions that you should consider when deciding which is better for you. Skim milk is the result of removing all the cream, or milk fat from whole milk. The remaining is what skim milk is produced from after processing. Now here is a matter to consider. I have always thought that what is left after taking out the fat is skim milk. Well that is not exactly correct. Powdered milk containing protein and oxidized cholesterol is added back to the skimmed off remaining milk to produce skim milk. The process "denatures the protein making it difficult for the body to utilize it." Vitamins that were removed are added back, so those are negatives to me. Being the cholesterol is oxidized which is "bad" cholesterol you're consuming and some amount or value of the nutrients is lost or altered during the process. As I understand it, even though the values may be listed on the side of the carton they are not 100% or usable by your system. Meaning they have lost some amount of their health benefits to you. One cup of whole milk contains more calories and 20% of your daily saturated fat allowance. Now the rest of this is based on my reading a lot of articles which were pro whole milk. One is that whole cow's milk is a product of nature, and nature would not provide bad nourishment needed for growth by a human child. I'm not making this up....well as you can see, the loop hole here is the human child's mother's milk is provided by nature for human growth, not cow's milk. There are several articles which I think have merit about the value of whole milk. One is whole is better for weight loss than skim milk. It is complicated but is based on fat in whole milk, through some natural process reduces body fat. "Conjugated linoleic acid in whole milk can reduce body fat and increase muscle mass." Ability to reduce body fat and no loss of vitamins and nutrients can be considered important reasons to drink whole milk.
For me, a heart patient concerned about eating healthy foods, I feel drinking milk is an ingredient in taking care of myself. It helps me control my weight. I like the taste, and it is a food I feel confident is helping me maintain a healthy low cholesterol level. My preference is skim. My personal final conclusion is whole milk would be better for my waist, in that it probably reduces body fat. But I think whole milk is not as heart healthy, considering the cholesterol and amount of saturated fat. The bad cholesterol found in skim milk can not be denied. However, there is such a small amount, it is like almost zero. I feel that the skim is healthier for my heart. If I find later whole milk is healthier for me than skim, I have no problem in changing. I will not stay with one or the other simply based on taste. I have tried almond milk for the health benefits. I liked the taste, especially the colder, the better it tasted. It is almost identical to skim milk in calories. Almond milk has zero cholesterol and it does not require refrigeration. As I said, it needs to be drunk when very cold. I really thought the almond was good, and tasted more like a dairy treat. I think if you got it very cold and poured it over a small glass of crushed ice it would taste like a vanilla milk shake. I may try that and I'll let you know. Also, the almond milk I found at our grocer, was a lot more expensive than skim milk.
In doing research on healthier foods, from various sources, I have found inconsistencies in calories, cholesterol, and fat values listed for most like products. They are normally very close, but not the same, so if you see me post nutrition facts which differ from other sources for like products, that could be the reason.
Thursday, August 11, 2011
Exercising for Heart Attack Survivors #31
I do not how many of you are heart patients and may or may not be exercising. Maybe you want to begin to exercise but just don't feel comfortable with it yet. Or it could be you're a guy like most of us use to be, and are lying around on the couch, not doing much, not eating right, and have high blood pressure. No heart problems, yet! This may apply to you, too. I can understand why there are many reasons someone would not enthusiastically begin to exercise soon after a heart attack and heart surgery. I felt the same way. When I was still in the hospital and they got me up and walking around the corridors I felt safe by being in the hospital. When I got home, the first week or so, the being uneasy and vulnerable to another "event" stayed with me. I did not like going to sleep, especially at night. I was having trouble recognizing the difference between heart pains and chest incision related pains. I told you the story of after the first few days how I was walking out to get the paper. Those first feeble little steps helped me so much physically and mentally to get to where I am today. I don't think any longer about having a heart attack, or consider myself a risk category person for one. I feel healthy again and, other than losing my stamina, I am pretty sure I now exercise to maintain my heart health.
Studies done, according to the American Heart Association, have found exercise has positive effects on improved blood vessel function in heart attack survivors. It does not last if the patient stops exercising on a regular basis. "All the types of exercises were well tolerated and did not cause any complications in our patients." American Heart Association. If you will look up endothelial function you will see the medical meaning and health benefit to your heart of blood vessel function. John Hopkins Heart Health Report says "For virtually all heart attack survivors, doctors recommend a supervised cardiac rehabilitation program."
My hospital offered a 4-5 week exercising program, to assist heart patients beginning their rehab process, or until they felt comfortable and ready to work out their own exercise program. It was at the hospital and conducted by physical fitness therapists for heart attack survivors. I had just started when my cardiologist had me stop exercising for a while. (see post #5 This Is Depressing Will I Get Back To Normal?)
Walking was and is one of the keys to my successful rehab. It led the way to me gaining enough strength and confidence to move on to more exercise. I started by simply taking short walks down the street expanding to around the block, then 2 laps around the block and so forth until joining a fitness center. I encourage you to consider the same if you have not started exercising yet. Aerobic exercises such as walking, jogging, biking are considered suitable for heart patients. I am pretty firm in believing the jogging and biking would be something to work towards as a goal. And only start those two when you feel ready and with your cardiologists' approval. Strength training exercises are also recommended by doctors for heart attack patients. Again, heavy lifting is to be avoided until you feel ready and you're given your doctors' approval. Strength training is going to require using equipment, which means you're probably going to have to join a fitness club or enroll in some sort of fitness training program.
In the next post we will discuss a few healthy foods
Studies done, according to the American Heart Association, have found exercise has positive effects on improved blood vessel function in heart attack survivors. It does not last if the patient stops exercising on a regular basis. "All the types of exercises were well tolerated and did not cause any complications in our patients." American Heart Association. If you will look up endothelial function you will see the medical meaning and health benefit to your heart of blood vessel function. John Hopkins Heart Health Report says "For virtually all heart attack survivors, doctors recommend a supervised cardiac rehabilitation program."
My hospital offered a 4-5 week exercising program, to assist heart patients beginning their rehab process, or until they felt comfortable and ready to work out their own exercise program. It was at the hospital and conducted by physical fitness therapists for heart attack survivors. I had just started when my cardiologist had me stop exercising for a while. (see post #5 This Is Depressing Will I Get Back To Normal?)
Walking was and is one of the keys to my successful rehab. It led the way to me gaining enough strength and confidence to move on to more exercise. I started by simply taking short walks down the street expanding to around the block, then 2 laps around the block and so forth until joining a fitness center. I encourage you to consider the same if you have not started exercising yet. Aerobic exercises such as walking, jogging, biking are considered suitable for heart patients. I am pretty firm in believing the jogging and biking would be something to work towards as a goal. And only start those two when you feel ready and with your cardiologists' approval. Strength training exercises are also recommended by doctors for heart attack patients. Again, heavy lifting is to be avoided until you feel ready and you're given your doctors' approval. Strength training is going to require using equipment, which means you're probably going to have to join a fitness club or enroll in some sort of fitness training program.
In the next post we will discuss a few healthy foods
Monday, August 8, 2011
Walking to Lower Blood Pressure #30
I must start by repeating cucumbers are my least favorite of healthy foods. If I had to eat a cucumber every time I ate a bowl of oatmeal...I would throw my super family size carton of Quaker in the trash and that would be the end of me and oatmeal. Years ago, when Cindy and I were first married, her mother made a cucumber thing I really did like. She would take sliced lengthwise cucumbers along with sliced white onions and put in a mixture of vinegar, herbs, and a small amount of sugar in a mason jar and let sit for a couple of days in a refrigerator. This was a summertime dish and is the only way I have enjoyed cucumbers. So why am I writing about them? Cindy has made me aware of their health benefits and what I am missing. I can't vouch for the accuracy of all the cucumber facts stated here, this comes from one of those e-mails that go around and you pass it on. I have checked out all the facts about the health benefits and they are accurate.
Cucumbers contain vitamin B1, B2, B3, B5, B6, folic acid, vitamin C and several other vitamins. I had to look up folic acid not being sure of its benefits. Folic Acid is vitamin B9, which prevents anemia, produces healthy red blood cells, and is important to pregnant women to have healthy levels. It promotes cell division and fetus growth. Supposedly, cucumbers are good to snack on when you need a quick pick me up rather than having caffeine. Cucumbers also contain potassium, magnesium, which aid in the lowering of blood pressure. The other benefits are having ascorbic acid and caffeic acid which prevent water retention. When used topically, cucumbers can be used to treat swollen eyes, burns, and dermatitis. You know, after researching the health benefits of cucumbers I certainly see why a heart patient would eat them.
Some other benefits of cucumbers include using to keep your bathroom mirror from fogging, killing pests in your flower garden, Hmmmmm, polishing your shoes, stops squeaky door hinges, or lastly, how cucumbers were used by early explorers in the dead of winter who defied starvation and survived by eating cucumbers in the Northwest Territories. Sounds good, but I'm just wondering back in the 1700's, exactly where did those guys find cucumbers while backpacking through the great northern wilderness in blinding snowstorms.
Anything you can eat that is good for your blood pressure and helps promote healthy cholesterol levels should be a food we heart patients eat. Walking also is great for your blood pressure. And you know, treadmill, track, mall, or trail, it is all the same. It is probably my favorite exercise, and I have admitted the treadmill can be boring at times. I decided to find out why walking is so good for your blood pressure? Well it makes your heart stronger, and a stronger heart pumps more blood with less effort. If your heart works less to pump more blood then the force on your arteries decreases, which lowers your blood pressure. For those of you who have a heart condition and or high blood pressure it takes 1-3 months of regular exercise to begin to have an effect on your blood pressure. Once you start walking not only will you get the health benefits, but you will see a difference in your waistline. For me, walking has been an important part of my rehabilitation from heart surgery.
My fitness center has a spa and I've seen lots of ladies sitting back in recliners, wrapped in towels, with stuff all over their face and cucumbers over their eyes. I wonder if they know they can kill the snails in their garden with those cucumber slices when they are done.
Cucumbers contain vitamin B1, B2, B3, B5, B6, folic acid, vitamin C and several other vitamins. I had to look up folic acid not being sure of its benefits. Folic Acid is vitamin B9, which prevents anemia, produces healthy red blood cells, and is important to pregnant women to have healthy levels. It promotes cell division and fetus growth. Supposedly, cucumbers are good to snack on when you need a quick pick me up rather than having caffeine. Cucumbers also contain potassium, magnesium, which aid in the lowering of blood pressure. The other benefits are having ascorbic acid and caffeic acid which prevent water retention. When used topically, cucumbers can be used to treat swollen eyes, burns, and dermatitis. You know, after researching the health benefits of cucumbers I certainly see why a heart patient would eat them.
Some other benefits of cucumbers include using to keep your bathroom mirror from fogging, killing pests in your flower garden, Hmmmmm, polishing your shoes, stops squeaky door hinges, or lastly, how cucumbers were used by early explorers in the dead of winter who defied starvation and survived by eating cucumbers in the Northwest Territories. Sounds good, but I'm just wondering back in the 1700's, exactly where did those guys find cucumbers while backpacking through the great northern wilderness in blinding snowstorms.
Anything you can eat that is good for your blood pressure and helps promote healthy cholesterol levels should be a food we heart patients eat. Walking also is great for your blood pressure. And you know, treadmill, track, mall, or trail, it is all the same. It is probably my favorite exercise, and I have admitted the treadmill can be boring at times. I decided to find out why walking is so good for your blood pressure? Well it makes your heart stronger, and a stronger heart pumps more blood with less effort. If your heart works less to pump more blood then the force on your arteries decreases, which lowers your blood pressure. For those of you who have a heart condition and or high blood pressure it takes 1-3 months of regular exercise to begin to have an effect on your blood pressure. Once you start walking not only will you get the health benefits, but you will see a difference in your waistline. For me, walking has been an important part of my rehabilitation from heart surgery.
My fitness center has a spa and I've seen lots of ladies sitting back in recliners, wrapped in towels, with stuff all over their face and cucumbers over their eyes. I wonder if they know they can kill the snails in their garden with those cucumber slices when they are done.
Thursday, August 4, 2011
Workouts and Posture #29
This past weekend Michelle and her husband competed in a triathlon. Cycling, running, and swimming. I'm not sure, but I think there were a hundred or more to participate. The men's events were a 1/2 mile swim across a lake, a 22 mile road course bike event, and a 3.75 mile trail run. I wish I had the ability, and training to compete in a triathlon. I know of at least one senior at my fitness center who competes in these events. I have not seen all of the results but I do know there was a 54 year old in the women's division who finished 4th overall behind one 30 and two 20 year olds. Hooray for her.
My workouts are going well. I'm doing the treadmill daily, but am not doing any other walking than that. Still too hot for me to be out walking during the day. Early or late. My posture as many of you know has been a concern to me, and you know the exercises I do to improve my posture. I still wonder about doing abdominal crunches and have been doing some reading on the subject. First of all I know my posture and back ailments were a problem for me well before I started working out, therefore the ab crunches could have added to the problem only, not created the problem. One article I've read in workout911.com takes the position that crunches do not affect your posture. Livestrong.com takes a more sensible position that doing crunches only and the number you do could affect your posture. Also the other exercises you do combined with the ab crunches would be the ultimate factor in any affect to your posture. "Good posture is a matter of having a balance of strength and flexibility in all the muscles of your body." That sort of supports what has worked for me. I am doing two good lower back exercises that have, without doubt, helped my posture, while I continue to do a reduced number of daily crunches. I can now lay completely flat on my back, which I could not do 3 months ago without pain.
I continue to stay with eating what I have found to be healthy, is good for me, and good to eat. Oatmeal is my favorite. Every day for breakfast, and sometimes lunch. It is low in calories (160) and is cholesterol free. Oatmeal helps lower your total bad cholesterol, and helps with blood sugar control. I have talked about this before, but oatmeal is great for losing weight. It satisfies my appetite, and keeps me from wanting to snack. So, if I am hungry at mid day, I'll eat oatmeal for lunch. And the good thing about it is you don't have to eat just some small little tiny portion. You can eat oatmeal until it fills you. It will keep you satisfied. Remember, I do not add anything to my oatmeal. No skim milk, no sweeteners, no fruit, just plain. Try it a couple of times, you will begin to find that oatmeal has a natural sweet taste. You can save the fruit and skim milk for a snack after dinner.
Next time we will talk about one of my least favorite foods....Cucumbers. Oh boy I can hardly wait....
My workouts are going well. I'm doing the treadmill daily, but am not doing any other walking than that. Still too hot for me to be out walking during the day. Early or late. My posture as many of you know has been a concern to me, and you know the exercises I do to improve my posture. I still wonder about doing abdominal crunches and have been doing some reading on the subject. First of all I know my posture and back ailments were a problem for me well before I started working out, therefore the ab crunches could have added to the problem only, not created the problem. One article I've read in workout911.com takes the position that crunches do not affect your posture. Livestrong.com takes a more sensible position that doing crunches only and the number you do could affect your posture. Also the other exercises you do combined with the ab crunches would be the ultimate factor in any affect to your posture. "Good posture is a matter of having a balance of strength and flexibility in all the muscles of your body." That sort of supports what has worked for me. I am doing two good lower back exercises that have, without doubt, helped my posture, while I continue to do a reduced number of daily crunches. I can now lay completely flat on my back, which I could not do 3 months ago without pain.
I continue to stay with eating what I have found to be healthy, is good for me, and good to eat. Oatmeal is my favorite. Every day for breakfast, and sometimes lunch. It is low in calories (160) and is cholesterol free. Oatmeal helps lower your total bad cholesterol, and helps with blood sugar control. I have talked about this before, but oatmeal is great for losing weight. It satisfies my appetite, and keeps me from wanting to snack. So, if I am hungry at mid day, I'll eat oatmeal for lunch. And the good thing about it is you don't have to eat just some small little tiny portion. You can eat oatmeal until it fills you. It will keep you satisfied. Remember, I do not add anything to my oatmeal. No skim milk, no sweeteners, no fruit, just plain. Try it a couple of times, you will begin to find that oatmeal has a natural sweet taste. You can save the fruit and skim milk for a snack after dinner.
Next time we will talk about one of my least favorite foods....Cucumbers. Oh boy I can hardly wait....
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