To start I am a lot more faithful to my exercise routine, and eating healthy than I am at writing a blog. Believe it or not it takes a lot of time to conjure up something that I feel will benefit someone out there who has experienced what I have, or is still doing all the unhealthy things to themselves as I was doing. I do not get much in the way of comments, or feedback that indicates how many of you are getting some health benefits from reading this.
I was watching a Sunday morning news magazine style TV program and they had a segment on about saturated fat is not unhealthy for you. Animal fat to be specific. That prior to the 1970's eating fat use to be considered part of a healthy diet. I didn't give much thought to this program being correct about fat and then they said something that got my attention. A congressional panel and hearing in the mid 1970's was appointed to determine if Americans were eating healthy foods and they determined through hearing, and testimony from experts, (I am sure without any vested interest) that animal fat was bad for us. And guess what..... a new food industry started growing almost immediately.... Fat free food, No fat, Low fat, Lean Cuisine, etc. etc. etc..... Well according to this segment I watched the testimony given that did not support the bad for you fat folks was ignored and swept aside. Now I am not jumping on board with the eat more fat folks, but when my government starts in telling me what is good and not good for me to eat, there are limitations on their credibility and motivations. I mean they do need to use the FDA to safeguard what we eat as being safe and edible, but when elected politicians with financial supporters with interest to protect get involved, we need to be cautious and not totally trusting. I am going to try and research this more. Stay tuned in, I'll get back to you. I really don't want to start eating pork skins, and spam again.
For various reasons I missed working out 3 consecutive days last week, which is the first time that has happened since I started my exercise routine almost 2 years ago. Anyway to make up I came back and exercised Saturday and Sunday to make up 2 of the missed days. I was actually muscle sore after the first exercise make up day. I would not have thought 3 days of not exercising had that much effect. Again it makes the point of the importance of exercise and being consistent....I think even the time of day should be consistent.
Why all of this exercise and the sometimes inconvenience of taking the time to do it. While working in our yard out back recently I heard a fire truck and emergency medical vehicles go down our street. The next day I read in the paper where a 54 year old neighbor had passed away from a heart attack. I did not know him. He was a well known ex-major league baseball player who apparently (local news reports) had not previously experienced heart problems. I thought of how sad for his family, and how lucky I was that I am to still be here to enjoy my family and especially our grandchildren. My thinking is for you and me there is a lot of motivation to take advantage of the second chance, and do the things we can control to keep our self healthy.
Next time maybe more on good food
Saturday, November 26, 2011
Monday, November 21, 2011
Begin Eating Healthy Foods #53
I wrote a while ago about President Clinton changing to a vegan diet. I am not sure if he had a heart attack or not, but he did have heart problems and I believe stints used to open some blockage in his arteries. The vegan diet, vegetarian, and pescetarian diet all offer some things attractive to me. And each has it's own unique appeal to those who practice or follow it in their eating habits. From my view, as maintaining a heart healthy lifestyle and being qualified to offer my own opinion, all three should appeal to us. All promote eating vegetables, fruits, and nuts. Consuming eggs and dairy products are acceptable, but not necessary to vegetarians, and pescetarians. None of the three diet practitioners eat red meat. Pescetarians eat fish but no other animal meat products. Vegetarians may or may not eat dairy and eggs, but do not eat animal products. Vegans strictly do not eat dairy, egg, cheese or any animal products.
So what does all of this mean to you and me? Well, needing and desiring to eat healthy, I am taking the approach of eating what I find is the healthiest for me and not depending on a belief or diet book as my one and only guide. I want to keep my focus on my goal. To live a good healthy lifestyle in my later years, by practicing weight control and my overall heart health, through the foods I eat. I have to be truthful here. The reason I don't eat red meat is because I believe it is bad for my overall health, not because I have any deep beliefs that would guide me to any particular diet. I am going to continue to eat seafood. Cooked in a healthy manner (I really like boiled shrimp.) I am putting my health first. What is good for my health I will eat. If you are needing to change to a healthy lifestyle, and most of us have, what you eat or eating healthy should be the first change you consider. Exercise, and weight loss and control really don't fit or serve your best purposes and recovery if you are not eating healthy. If you have read some of my earliest postings, you know that I consider a key to being successful in changing is finding healthy foods that work for you. Gather as much information as you can from your cardiologist concerning heart health diets. Read and research healthy foods, and from that information find something that fits you and will work for you. Exactly what do I mean? Well, I did not put a lot of emphasis on fish and or seafood. My wife does all of our meal cooking and she doesn't care for or prepare much of any seafood dishes or meals. So I knew I could work around seafood. I did add eating canned tuna several times a week for the protein and helping with my weight loss. I do eat a wide variety of fruits but stay away from what I consider to be exotic or hard to obtain fruits. Again I wanted something that fitted our lifestyle. Cindy doesn't shop at health food stores, so I eat fruit that is available year round at our local supermarket. Mango, papaya, kiwi fruits are some I eat, that I consider exotic, and do not eat often. Again find foods that work for you, make the transition as easy as possible for yourself.
Remember your goal is eating healthy foods and finding foods that work for you. I am sure if I dug deep enough I could find some reason based on the weather, soil erosion, photosynthesise, or some other reason that I should not be eating oatmeal. You know, sorry, but it is great for your heart health and is part of my diet. The point, eat what is healthy and will work for you....It may be great for me, but taste awful for you, find something you like. Use a diet book as a reference not as your life guide. Remember, it is your health you are concerned about and you should know and practice what is best for you, and your heart....
We have discussed exercise a lot the last couple of months and how important it is to your heart health and recovery. Diet is equally important, maybe more so. What you eat can immediately effect your heart health. Eating healthy improves cholesterol, and your cardiovascular system. Eating unhealthy foods has the reverse effect and works against the time and effort you spend on exercise.
It is still amazing to me to think that I can say I eat healthy foods and exercise vigorously on a regular basis. Three years ago I would have laughed at that thought. My immediate response would have been, "what for," eating right and exercising at my age? Of course I didn't think I would have a heart attack, or heart surgery, or heart health problems. And there are many folks out there thinking the same thing. And to lose over 70 pounds, never imagined that. Never thought I could do or would do any of the three. Eat healthy, lose weight, exercise daily and benefit from it. So I guess all three are equally important when considering avoiding heart health problems or recovering from the same. My point is to encourage you out there who are getting over a heart attack and heart surgery that if I did it, anyone, and I do mean anyone can. Don't rush into it. Don't expect quick easy results, just little short obtainable daily steps. Walk, don't run, don't stop eating meat in one day, eat less red meat, try to lose just a few pounds. A little bit at a time, just be consistent. And you know the best part. Not only as you go along does it all become easier, you will enjoy exercising, eating healthy and different foods. And you will feel good and proud of yourself. And your family will too.
This week is Thanksgiving and I am looking forward to it. Our family will all gather for a traditional dinner with lots of good food. I am looking forward to Michelle's coconut cake and Cindy's pumpkin and pecan pies. There is a rumor we will also have strawberry cake. Wow I am excited and can't wait.
So what does all of this mean to you and me? Well, needing and desiring to eat healthy, I am taking the approach of eating what I find is the healthiest for me and not depending on a belief or diet book as my one and only guide. I want to keep my focus on my goal. To live a good healthy lifestyle in my later years, by practicing weight control and my overall heart health, through the foods I eat. I have to be truthful here. The reason I don't eat red meat is because I believe it is bad for my overall health, not because I have any deep beliefs that would guide me to any particular diet. I am going to continue to eat seafood. Cooked in a healthy manner (I really like boiled shrimp.) I am putting my health first. What is good for my health I will eat. If you are needing to change to a healthy lifestyle, and most of us have, what you eat or eating healthy should be the first change you consider. Exercise, and weight loss and control really don't fit or serve your best purposes and recovery if you are not eating healthy. If you have read some of my earliest postings, you know that I consider a key to being successful in changing is finding healthy foods that work for you. Gather as much information as you can from your cardiologist concerning heart health diets. Read and research healthy foods, and from that information find something that fits you and will work for you. Exactly what do I mean? Well, I did not put a lot of emphasis on fish and or seafood. My wife does all of our meal cooking and she doesn't care for or prepare much of any seafood dishes or meals. So I knew I could work around seafood. I did add eating canned tuna several times a week for the protein and helping with my weight loss. I do eat a wide variety of fruits but stay away from what I consider to be exotic or hard to obtain fruits. Again I wanted something that fitted our lifestyle. Cindy doesn't shop at health food stores, so I eat fruit that is available year round at our local supermarket. Mango, papaya, kiwi fruits are some I eat, that I consider exotic, and do not eat often. Again find foods that work for you, make the transition as easy as possible for yourself.
Remember your goal is eating healthy foods and finding foods that work for you. I am sure if I dug deep enough I could find some reason based on the weather, soil erosion, photosynthesise, or some other reason that I should not be eating oatmeal. You know, sorry, but it is great for your heart health and is part of my diet. The point, eat what is healthy and will work for you....It may be great for me, but taste awful for you, find something you like. Use a diet book as a reference not as your life guide. Remember, it is your health you are concerned about and you should know and practice what is best for you, and your heart....
We have discussed exercise a lot the last couple of months and how important it is to your heart health and recovery. Diet is equally important, maybe more so. What you eat can immediately effect your heart health. Eating healthy improves cholesterol, and your cardiovascular system. Eating unhealthy foods has the reverse effect and works against the time and effort you spend on exercise.
It is still amazing to me to think that I can say I eat healthy foods and exercise vigorously on a regular basis. Three years ago I would have laughed at that thought. My immediate response would have been, "what for," eating right and exercising at my age? Of course I didn't think I would have a heart attack, or heart surgery, or heart health problems. And there are many folks out there thinking the same thing. And to lose over 70 pounds, never imagined that. Never thought I could do or would do any of the three. Eat healthy, lose weight, exercise daily and benefit from it. So I guess all three are equally important when considering avoiding heart health problems or recovering from the same. My point is to encourage you out there who are getting over a heart attack and heart surgery that if I did it, anyone, and I do mean anyone can. Don't rush into it. Don't expect quick easy results, just little short obtainable daily steps. Walk, don't run, don't stop eating meat in one day, eat less red meat, try to lose just a few pounds. A little bit at a time, just be consistent. And you know the best part. Not only as you go along does it all become easier, you will enjoy exercising, eating healthy and different foods. And you will feel good and proud of yourself. And your family will too.
This week is Thanksgiving and I am looking forward to it. Our family will all gather for a traditional dinner with lots of good food. I am looking forward to Michelle's coconut cake and Cindy's pumpkin and pecan pies. There is a rumor we will also have strawberry cake. Wow I am excited and can't wait.
Wednesday, November 16, 2011
More On Healthy Foods #52
I have had some things happen which have hampered my working out daily. One being Cindy has been sick for a couple of days, along with other unexpected things coming up. Put it all together and I have not been in my exercise routine for a couple of weeks. Which brings me to the point of how important a regular exercise routine is to our heart health. I no longer have a lingering feeling of being weak or having to watch myself for fear of over exerting my heart. More plainly, my original plan when I started recovery was to return to normal activity. To take control of my health destiny. To not be sickly, weak, always tired, not doing anything, kind of person. But rather being able to enjoy my family and day to day life.
I know there are some who follow this blog who are young (35-45), healthy, active, exercise daily, do the right things to take care of themselves. Why read this? Some pick up ideas about healthy foods and what we eat to stay healthy. Some have family or friends in our age range, who may need to be leading a healthier lifestyle to avoid heart health problems. Still regardless of age, or current health, the basic formula is the same for all of us. What you eat, being active, regular exercise, maintaining a healthy weight? So those in the 60-70 plus age range, who remain heart healthy, may have reasons to eat healthier, or be exercising more. One reason is as you get older, more exercise and the less weight you carry will have a lot to do with how active you can be . Enjoy doing things with family and friends. Being able to continue to do what you enjoy, not being confined and stuck inside.
Foods you eat are so important, and it is not too late in your later years to change to healthier foods to enjoy the benefits. I have discussed before that my belief was that the chemicals absorbed through consuming red meat contributes to heart disease and forms of cancer. I also did not think that meat was a natural food to be consumed and digested by our bodies. That we are by nature designed to consume vegetables, fruits, and nuts. Now for my first 60 some odd years, I did not practice that. I was too much of a meat eater. You know something else about red meat to be considered is how it is cooked. Fried, grilled over gas or charcoal. Not necessarily healthy. And yes, we had two grills for outside cooking, charcoal and gas.
I would like to eliminate chicken and fish from my diet but I am not sure how to make up the protein. Let me back up here, chicken is probably not much better for you than red meat. Maybe the best way to say that is chicken is not as bad for you only because it has less fat and cholesterol. I have reduced the amount of chicken and fish I eat. I am almost at zero on the fish. and have chicken once or twice a week. Eating healthier has been a major contributor to my success in improving my total cardiovascular health. I don't know of much I can do to improve my cholesterol levels. You know, my cardiologist has told me my triglycerides and LDL don't need to go any lower. But I do need to increase my HDL. There are so many choices in food to make eating a more healthy diet easy and enjoyable. You will quickly begin to feel better about yourself. Soups, salads, vegetable variations, the many varieties of fruit. You will not have any problems with finding healthy foods that fit your personal taste buds. As an example, with salads I very often add avocados, apple slices, sunflower kernels, and walnuts. Whenever I eat nuts it is always the unsalted varieties.
I know there are some who follow this blog who are young (35-45), healthy, active, exercise daily, do the right things to take care of themselves. Why read this? Some pick up ideas about healthy foods and what we eat to stay healthy. Some have family or friends in our age range, who may need to be leading a healthier lifestyle to avoid heart health problems. Still regardless of age, or current health, the basic formula is the same for all of us. What you eat, being active, regular exercise, maintaining a healthy weight? So those in the 60-70 plus age range, who remain heart healthy, may have reasons to eat healthier, or be exercising more. One reason is as you get older, more exercise and the less weight you carry will have a lot to do with how active you can be . Enjoy doing things with family and friends. Being able to continue to do what you enjoy, not being confined and stuck inside.
Foods you eat are so important, and it is not too late in your later years to change to healthier foods to enjoy the benefits. I have discussed before that my belief was that the chemicals absorbed through consuming red meat contributes to heart disease and forms of cancer. I also did not think that meat was a natural food to be consumed and digested by our bodies. That we are by nature designed to consume vegetables, fruits, and nuts. Now for my first 60 some odd years, I did not practice that. I was too much of a meat eater. You know something else about red meat to be considered is how it is cooked. Fried, grilled over gas or charcoal. Not necessarily healthy. And yes, we had two grills for outside cooking, charcoal and gas.
I would like to eliminate chicken and fish from my diet but I am not sure how to make up the protein. Let me back up here, chicken is probably not much better for you than red meat. Maybe the best way to say that is chicken is not as bad for you only because it has less fat and cholesterol. I have reduced the amount of chicken and fish I eat. I am almost at zero on the fish. and have chicken once or twice a week. Eating healthier has been a major contributor to my success in improving my total cardiovascular health. I don't know of much I can do to improve my cholesterol levels. You know, my cardiologist has told me my triglycerides and LDL don't need to go any lower. But I do need to increase my HDL. There are so many choices in food to make eating a more healthy diet easy and enjoyable. You will quickly begin to feel better about yourself. Soups, salads, vegetable variations, the many varieties of fruit. You will not have any problems with finding healthy foods that fit your personal taste buds. As an example, with salads I very often add avocados, apple slices, sunflower kernels, and walnuts. Whenever I eat nuts it is always the unsalted varieties.
Sunday, November 6, 2011
Doing New Exercises #51
My last couple of days of exercising represent the reason for heart patients to do so on a regular basis. I have made some minor changes to my routine by adding two new elements. One of those are leg lifts which I told you about earlier, and the other is the assisted chin-ups strength machine. I really feel energized after going through my routine. And I prefer going early a.m. to do my exercises. I normally wake up early, shower, shave and go directly to the fitness center. I enjoy starting my day this way. I am not one of those people who have a hard time waking up in the mornings, need to sit around quietly, and slowly clear the cobwebs to get myself going...When I wake up I am ready to go. Absolutely must have a hot shower within minutes of getting out of bed. I think the immediate shower helps invigorate and get me going. Plus I am a lot more energized and ready to work out. As the the day moves on I have less energy. I have tried working out mid-morning, mid-day, afternoons, and I just don't feel as good during or after working out as I do going in early morning. If you are reading this because you are a heart patient, or you know someone who is, exercise has been a key ingredient in my recovery and health improvement. It is amazing the healthy effect exercise has had on my blood pressure. It will make a 20 point difference in mine for hours after exercising. Are you monitoring your blood pressure daily and keeping a record of it? You need to do that and provide it to your doctor at least twice a year.
I am really excited about this upcoming weekend. I am a hunter and enjoy being in the out of doors during the fall and winter. This weekend is a once a year statewide youth hunt only. An opportunity for parent or grandparent to take a young person deer hunting, to experience the outdoors, watch the sunrise and observe wildlife and nature wake up in the mornings. I am taking one of my grandchildren Saturday morning and have been looking forward to them doing this with me for a while. We are not using or taking a gun, but rather a camera, to take pictures of wildlife and record that first day going hunting together.
Being with family and doing things you enjoy, you appreciate having and living a healthy lifestyle.
I am really excited about this upcoming weekend. I am a hunter and enjoy being in the out of doors during the fall and winter. This weekend is a once a year statewide youth hunt only. An opportunity for parent or grandparent to take a young person deer hunting, to experience the outdoors, watch the sunrise and observe wildlife and nature wake up in the mornings. I am taking one of my grandchildren Saturday morning and have been looking forward to them doing this with me for a while. We are not using or taking a gun, but rather a camera, to take pictures of wildlife and record that first day going hunting together.
Being with family and doing things you enjoy, you appreciate having and living a healthy lifestyle.
Thursday, November 3, 2011
Heart Patients Stamina, Energy and Exercise #50
Today is Sunday, a day I almost never have gone to my fitness center for a workout. It is normally the busiest day of the week if you go during normal hours, which I did not. I went in very early, on purpose. First, I have been waking up early and wanted to go in early today to avoid the crowd. You can believe there was no crowd when I went in. Just a few yawning exercise enthusiast, or insominacs who exercise at weird hours for therapy. I not sure which group I fall into. I am pretty sure it is both. I have not worked out for the last two days, and did not want to make it three consectutive days of no exercise routine. It really felt good to be going through my routine, and tried a new exercise on an assisted chin up strength machine. I have been wanting to use this but was not sure I could do it. Was not sure if it would be beneficial to me, and was hesitant to use it in front of a lot of people for the first time. It went well and after some adjustments to suit my strength level, I did pretty good on it.
The more I exercise, the more convinced I am about a regular exercise routine of some sort being critical to heart patients recovery and return to some sort of normal activity. It has positively reduced my blood pressure. It has firmed up muscles, contributed to weight loss, and increased my strength. My one nagging concern is my stamina, or lack thereof. I wonder where I would be if I had not been exercising regularly. I need to talk to my cariologist about it when I have my next check up and exam. I am going to give you an example of what I am experiencing. Let's say I can easily lift 100 pounds without straining myself. And that after doing that I can continue with doing normal stuff, like yard work, things around the house, going to Home Depot, whatever. All of a sudden, very quickly my energy level goes to almost zero. I have to sit and rest. Normally I go up to my office, sit at my desk and fool around on the computer. It becomes difficult for me to focus my thoughts, I continue to get tired and become sleepy enough to take a nap. As I have told you before, my energy level does not return to full strenght after a few hours. Normally I need several hours of quite and rest. You can imagine how much fun I am for Cindy to be around. After an hour or so I begin to get some energy back, but it is not like I could go workout, or walk around the block. I suspect this is not necessarily the same for all who have had heart problems. I am guessing the loss of stamina has a lot to do with how much blood your coronary arteries and heart can pump through out your circulation system.
We will talk more about exercise and healthy food next posting.
The more I exercise, the more convinced I am about a regular exercise routine of some sort being critical to heart patients recovery and return to some sort of normal activity. It has positively reduced my blood pressure. It has firmed up muscles, contributed to weight loss, and increased my strength. My one nagging concern is my stamina, or lack thereof. I wonder where I would be if I had not been exercising regularly. I need to talk to my cariologist about it when I have my next check up and exam. I am going to give you an example of what I am experiencing. Let's say I can easily lift 100 pounds without straining myself. And that after doing that I can continue with doing normal stuff, like yard work, things around the house, going to Home Depot, whatever. All of a sudden, very quickly my energy level goes to almost zero. I have to sit and rest. Normally I go up to my office, sit at my desk and fool around on the computer. It becomes difficult for me to focus my thoughts, I continue to get tired and become sleepy enough to take a nap. As I have told you before, my energy level does not return to full strenght after a few hours. Normally I need several hours of quite and rest. You can imagine how much fun I am for Cindy to be around. After an hour or so I begin to get some energy back, but it is not like I could go workout, or walk around the block. I suspect this is not necessarily the same for all who have had heart problems. I am guessing the loss of stamina has a lot to do with how much blood your coronary arteries and heart can pump through out your circulation system.
We will talk more about exercise and healthy food next posting.
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