Cindy's (my wife) condition continues to improve much to the surprise of her doctors. Her most recent PET scan revealed no spreading, which is a major concern, and thanks to the prayers of our family, friends, and many of you, her tumors are shrinking. Some smaller ones have actually disappeared. This is of great importance to the doctors as it could lead to other treatments that in the beginning they felt would not be realistic.
Yes I know many of you from many countries around the world followed this blog, and from time to time got some information useful to you from it. I greatly appreciate your recent comments, your thinking of my wife and myself. I do plan to return soon after the first of the year to posting more heart health and healthy diet information. If things go well perhaps getting back to doing several each month.
Thank You.
Thursday, December 20, 2012
Wednesday, November 21, 2012
Some Info For You #142
Sorry for not having any new postings and not updating my site's cover page. Until the middle of last summer I considered myself to be doing a good job of informing all of you with an interest in heart health and a more healthy lifestyle. I had planned on a gradual change to another level of becoming more focused on providing heart health information to you that would better help you understand your personal health and plan a course of what would be best for you. I also wanted to go more into healthy foods, and spend less time about my own experiences related to my personal health.
Speaking of personal experiences I have recently had friends tell me how healthy I look. Not meaning a younger or more physical fit me. Just an overall appearance of being healthy. My next posting will be about this subject.
If Cindy's health continues to be stable I plan on getting back to spending more time on this site and postings after the beginning of next year.
Safe and Happy Holidays to you and your family.............................
Speaking of personal experiences I have recently had friends tell me how healthy I look. Not meaning a younger or more physical fit me. Just an overall appearance of being healthy. My next posting will be about this subject.
If Cindy's health continues to be stable I plan on getting back to spending more time on this site and postings after the beginning of next year.
Safe and Happy Holidays to you and your family.............................
Monday, November 12, 2012
Triglycerides Follow Up #141
Triglycerides were discussed in #101 for your reference. We will go somewhat further in determining how they effect our health.
Triglycerides come from the liver and various foods you may consume. They are a type of fat in the blood which provide energy or stored until needed. They are a direct result of your digestive system's process of breaking down fats from food. Consuming too much in fatty foods can produce more triglycerides than your body needs, or can use, resulting in more stored fats than your energy levels require.
Again as we said in #101 this is another example of consuming more of a needed natural body compound than we require which results in ill health issues.
Medical studies and research have shown high levels of triglycerides could contribute or maximize the negative effects of high cholesterol and high blood pressure on your cardiovascular health.
How do you control or improve high triglyceride levels? Eat more foods high in omega-3 fatty acids. Regular moderate exercise and weight control along with eating a healthy diet should improve your triglyceride and cholesterol levels.
Regular readers and followers of this blog recognize this common thread woven through most of the issues concerning heart disease and our ability as heart patients to overcome those. Eating a healthy diet. Eating a healthy diet means more than eating salads and fish. You should eat foods that will address the issues associated with heart disease. Lower high cholesterol, reduce high blood pressure, control sugar levels that lead to diabetes, and weight loss.
Triglycerides come from the liver and various foods you may consume. They are a type of fat in the blood which provide energy or stored until needed. They are a direct result of your digestive system's process of breaking down fats from food. Consuming too much in fatty foods can produce more triglycerides than your body needs, or can use, resulting in more stored fats than your energy levels require.
Again as we said in #101 this is another example of consuming more of a needed natural body compound than we require which results in ill health issues.
Medical studies and research have shown high levels of triglycerides could contribute or maximize the negative effects of high cholesterol and high blood pressure on your cardiovascular health.
How do you control or improve high triglyceride levels? Eat more foods high in omega-3 fatty acids. Regular moderate exercise and weight control along with eating a healthy diet should improve your triglyceride and cholesterol levels.
Regular readers and followers of this blog recognize this common thread woven through most of the issues concerning heart disease and our ability as heart patients to overcome those. Eating a healthy diet. Eating a healthy diet means more than eating salads and fish. You should eat foods that will address the issues associated with heart disease. Lower high cholesterol, reduce high blood pressure, control sugar levels that lead to diabetes, and weight loss.
Tuesday, October 30, 2012
Fruit and Vegetable Nutrition #140
Recently we mentioned the health value of many fruits. The skin is often also known as the peel, covering, or the rind. When speaking of the skin in most instances it is including the pulp. Many fruits and vegetables contain most of their nutritional value in the skin or core, which are parts normally discarded rather than eaten, or used in food preparation. The reservertrol found in grapes skins is an excellent example of this.
The fuzzy skin of the kiwi fruit contains many valuable antioxidants. Pineapple cores, no not the skin, are very plentiful in bromelain, fibre, and vitamin C. Much more so than the flesh of the pineapple. Please do not think eating the prickly pineapple skin is possible, or good for you.
Broccoli stalks are very high in calcium and vitamin C. Much more in nutrients than the part we normally would cook or add to a salad. Banana peels are high in serotonin and antioxidants. What you eat of the banana peel would especially be the pulp, although cooking or eating the peel raw is also recommended. Oranges and tangerine pulp and skins are high in super flavonoids. The zest of most citrus fruit peels is one way they are used in food preparation and consumed. Although high in nutrition the citrus fruit zest is normally used for flavoring. Lemons would be an example of this.
Potato skins are known as nutritional powerhouses. Containing high amounts of fibre, potassium, iron, phosphorous, zinc, and vitamin C.
You will find that in most fruits and vegetables parts of the plant other than the flesh contain as much or more in nutrients and health benefits. This is not to say the flesh is not nutritious, only that many times the most healthy parts we discard rather than eat.
All fruit and vegetable skins, peels, outer-layer, rind, or coverings, should be thoroughly washed before eating to rid them of any pesticides, or any other chemicals that may be present.
The fuzzy skin of the kiwi fruit contains many valuable antioxidants. Pineapple cores, no not the skin, are very plentiful in bromelain, fibre, and vitamin C. Much more so than the flesh of the pineapple. Please do not think eating the prickly pineapple skin is possible, or good for you.
Broccoli stalks are very high in calcium and vitamin C. Much more in nutrients than the part we normally would cook or add to a salad. Banana peels are high in serotonin and antioxidants. What you eat of the banana peel would especially be the pulp, although cooking or eating the peel raw is also recommended. Oranges and tangerine pulp and skins are high in super flavonoids. The zest of most citrus fruit peels is one way they are used in food preparation and consumed. Although high in nutrition the citrus fruit zest is normally used for flavoring. Lemons would be an example of this.
Potato skins are known as nutritional powerhouses. Containing high amounts of fibre, potassium, iron, phosphorous, zinc, and vitamin C.
You will find that in most fruits and vegetables parts of the plant other than the flesh contain as much or more in nutrients and health benefits. This is not to say the flesh is not nutritious, only that many times the most healthy parts we discard rather than eat.
All fruit and vegetable skins, peels, outer-layer, rind, or coverings, should be thoroughly washed before eating to rid them of any pesticides, or any other chemicals that may be present.
Wednesday, October 24, 2012
Exercise and Sarcopenia #139
Cardiovascular health, diet, and exercise, has a lot in common with most people in our age group regardless or not of having previous heart problems. As we all age certain physical deteriorations are going to occur. You will begin to have more aches and pains in your muscles and joints. You are going to notice issues like the muscles on the underside of your arm beginning to sag. Unfortunately these are not the only muscles that begin to lose tone and sag. Your posture and back can begin to bother you. And you do not have the strength, endurance, or stamina that you use to have. Fortunately those of you who began an aggressive cardiovascular health care program through exercise, weight loss, and eating healthy foods, have more than likely slowed the effects your aging process. You have improved or slowed those affected areas that naturally deteriorate through aging.
What is Sarcopenia?
It is the loss of muscle mass, and strength through aging and or neglect. (lack of adequate exercise) Frailty is one major concern of muscle loss in older individuals. Poor diet, lack of exercise and the natural aging process leads to loss of muscle mass being replaced by fat. During sarcopenia muscle fibres are replaced with fat and an increase in fibrosis. As you age and there is continued lack of exercise you will become more frail, have limited strength abilities, and increased natural aches and pains.
Some studies indicate that as early as age 30 you begin to lose some of your muscle mass at a slow rate through the natural aging process. By age 80 you could have slowly lost 50% of your total muscle mass depending on your lack of exercise and proper diet. You can see that as you age into your 60's, early 70's, and are overweight, do not exercise, your mobility and strength is going to be seriously affected. All of the studies indicate it is never too late to begin to exercise and regain lost muscle mass. Most of the research I have found reports cardio and resistance training exercise is very important to reducing sarcopenia. Research also indicates having sufficient protein in your diet is very important. Eating more protein with less fat from meats should be your goal. Lesser red meat and more leaner protein such as fish, chicken, and vegetables.
It should be noted along with cardio exercise, resistance training is required in order to slow the loss of muscle mass. Resistance exercise tones, strengthens, and increases your muscles. This will enable you more mobility, and strength as you age. Resistance training involves exercise using some amount of weight to challenge and train your muscles. It could be bar bell weights, or most types of strength training machines. Always begin with small lesser weight amounts and increase as you strengthen.
What is Sarcopenia?
It is the loss of muscle mass, and strength through aging and or neglect. (lack of adequate exercise) Frailty is one major concern of muscle loss in older individuals. Poor diet, lack of exercise and the natural aging process leads to loss of muscle mass being replaced by fat. During sarcopenia muscle fibres are replaced with fat and an increase in fibrosis. As you age and there is continued lack of exercise you will become more frail, have limited strength abilities, and increased natural aches and pains.
Some studies indicate that as early as age 30 you begin to lose some of your muscle mass at a slow rate through the natural aging process. By age 80 you could have slowly lost 50% of your total muscle mass depending on your lack of exercise and proper diet. You can see that as you age into your 60's, early 70's, and are overweight, do not exercise, your mobility and strength is going to be seriously affected. All of the studies indicate it is never too late to begin to exercise and regain lost muscle mass. Most of the research I have found reports cardio and resistance training exercise is very important to reducing sarcopenia. Research also indicates having sufficient protein in your diet is very important. Eating more protein with less fat from meats should be your goal. Lesser red meat and more leaner protein such as fish, chicken, and vegetables.
It should be noted along with cardio exercise, resistance training is required in order to slow the loss of muscle mass. Resistance exercise tones, strengthens, and increases your muscles. This will enable you more mobility, and strength as you age. Resistance training involves exercise using some amount of weight to challenge and train your muscles. It could be bar bell weights, or most types of strength training machines. Always begin with small lesser weight amounts and increase as you strengthen.
Friday, October 19, 2012
My Exercise Information #138
How many of you have been taking it easy with your exercise program because I have not been pushing you about it weekly. This week I am not going to go over at which recovery stage is best for which exercises. And which exertion levels and exercises fit you best. We have gone over those subjects many times for new and long time readers.
The point is exercise is a critical part of your overall effort to get back to good heart health. Being consistent is more important than how many exercises, or how long your exercise. It is recommended of course you do exercise for a minimum of 30 minutes daily. Depending on how much weight you have lost, or want to lose, and at what stage of recovery you have reached can determine what sort of exercises you do. Also your age has much to do with establishing a good exercise program. There are so many benefits we gain from exercise in addition to improving our cardiovascular health. I will give you an example. Around three months ago I had to take another treadmill test at the hospital. There were three independent treadmill test being given at one time. I was by far the oldest of those taking the test. I was the only one to go the distance, reaching my maximum targeted heart rate, and time limit. I felt very proud about doing that. This was a result of my exercising on a daily basis and the improvements I have made in my overall health.
In a few weeks I return to my new cardiologist and I am going to talk to him about the types of exercises, and exertion I put forth. I want to be sure he approves of my total exercise program.
The point is exercise is a critical part of your overall effort to get back to good heart health. Being consistent is more important than how many exercises, or how long your exercise. It is recommended of course you do exercise for a minimum of 30 minutes daily. Depending on how much weight you have lost, or want to lose, and at what stage of recovery you have reached can determine what sort of exercises you do. Also your age has much to do with establishing a good exercise program. There are so many benefits we gain from exercise in addition to improving our cardiovascular health. I will give you an example. Around three months ago I had to take another treadmill test at the hospital. There were three independent treadmill test being given at one time. I was by far the oldest of those taking the test. I was the only one to go the distance, reaching my maximum targeted heart rate, and time limit. I felt very proud about doing that. This was a result of my exercising on a daily basis and the improvements I have made in my overall health.
In a few weeks I return to my new cardiologist and I am going to talk to him about the types of exercises, and exertion I put forth. I want to be sure he approves of my total exercise program.
Monday, October 15, 2012
An Apple a Day? #137
Since beginning to dedicate my time to Cindy's efforts to regain her health I have not written more than three or four post in total versus the six to eight per month prior to that. What has surprised me is there being more readers now than before. I do not know what to make of that other than based on the number of reader's originating countries, the interest to improve one's health by those with heart problems is a common issue. I should be able to answer this next question but I can not due to my lack of internet savvy. How do those in so many different countries of various languages read this? Does this site appear in English or is it translated? Maybe someone will let me know.
I have never written much about the health aspects of apples. I normally will eat several apples weekly and add apple slices to many of my salads. Pectin found in whole apples interacts with other apple phytonutrients to provide blood fat lowering effects. This regulation of blood fat levels is an important effect in the prevention of heart disease. Research has also shown eating whole apples help in weight reduction and control. Eating a whole apple before a meal can reduce your appetite and calorie intake. The eating of apples also has a positive impact on bacteria found in your digestive tract. Antioxidants found in apples are another great benefit to your cardiovascular system. They protect the membranes of cells that line your blood vessels from the oxidation of fat which is a risk factor for clogging of the arteries. Research has also found the antioxidants found in apples to be effective in lowering the risk of certain types of cancers.
It should be noted almost all of the materials I have found concerning apples and their health benefits are not strongly associated with eating or drinking apple sauce or apple juice. Research indicates eating whole apples and the apple skin are the most important forms of gaining the full health benefits found in apples.
When considering the health value of many fruits we have leaned the skin of the whole fruit, or an outer layer many times is the most nutrient enriched part of the fruit. The skin of grapes and the pulp of oranges are excellent examples of this.
I have never written much about the health aspects of apples. I normally will eat several apples weekly and add apple slices to many of my salads. Pectin found in whole apples interacts with other apple phytonutrients to provide blood fat lowering effects. This regulation of blood fat levels is an important effect in the prevention of heart disease. Research has also shown eating whole apples help in weight reduction and control. Eating a whole apple before a meal can reduce your appetite and calorie intake. The eating of apples also has a positive impact on bacteria found in your digestive tract. Antioxidants found in apples are another great benefit to your cardiovascular system. They protect the membranes of cells that line your blood vessels from the oxidation of fat which is a risk factor for clogging of the arteries. Research has also found the antioxidants found in apples to be effective in lowering the risk of certain types of cancers.
It should be noted almost all of the materials I have found concerning apples and their health benefits are not strongly associated with eating or drinking apple sauce or apple juice. Research indicates eating whole apples and the apple skin are the most important forms of gaining the full health benefits found in apples.
When considering the health value of many fruits we have leaned the skin of the whole fruit, or an outer layer many times is the most nutrient enriched part of the fruit. The skin of grapes and the pulp of oranges are excellent examples of this.
Wednesday, October 10, 2012
Heart Healthy Restaurants #136
I will give you an update on Cindy. We took her to Vanderbilt Medical Center for a second opinion and they concurred with her diagnosis and treatment. They felt the cancer clinic where she is receiving chemo-therapy treatment is one of the best in our area.
I eat a lot of salads. Some with grilled chicken added, most without. I have always, meaning even in my not eating so healthy days, enjoyed salads. Obviously eating salads at most chain restaurants is not considered eating healthy. They add a lot of sodium and fattening dressings to enhance the taste. Most always will included fried chicken as regular, grilled has to be ask for. And their grilled is not necessarily grilled meaning over hot goals or a burner. Many times grilled is on a griddle with salted grease as a flavor enhancer.
I have found a restaurant near my home that serves a great veggie burger. When ordering you must ask for the heart healthy version. If not you will receive a veggie burger, cooked on a griddle, and served with mayo along with a normal bun and chips or fries. You see many vegetarians consider that as such. French fries are a veggie food if fried in the appropriate grease. The heart healthy version we eat is grilled over hot coals. Includes mustard, tomato, and served with a small plate salad with tomato basil dressing rather than fries or chips. This particular restaurant includes in its normal menu many heart healthy versions which are approved of by a local cardiovascular clinic. The heart healthy version not only means using veggies, turkey, or whatever your choice, but also in how they prepare, cook, and flavor the meal.
I eat a lot of salads. Some with grilled chicken added, most without. I have always, meaning even in my not eating so healthy days, enjoyed salads. Obviously eating salads at most chain restaurants is not considered eating healthy. They add a lot of sodium and fattening dressings to enhance the taste. Most always will included fried chicken as regular, grilled has to be ask for. And their grilled is not necessarily grilled meaning over hot goals or a burner. Many times grilled is on a griddle with salted grease as a flavor enhancer.
I have found a restaurant near my home that serves a great veggie burger. When ordering you must ask for the heart healthy version. If not you will receive a veggie burger, cooked on a griddle, and served with mayo along with a normal bun and chips or fries. You see many vegetarians consider that as such. French fries are a veggie food if fried in the appropriate grease. The heart healthy version we eat is grilled over hot coals. Includes mustard, tomato, and served with a small plate salad with tomato basil dressing rather than fries or chips. This particular restaurant includes in its normal menu many heart healthy versions which are approved of by a local cardiovascular clinic. The heart healthy version not only means using veggies, turkey, or whatever your choice, but also in how they prepare, cook, and flavor the meal.
Tuesday, October 9, 2012
Medication #135
I have not abandoned my personal program to continue to improve and maintain my cardiovascular health. You understand my personal situation and I hope soon to be able to spend more time providing you with the same information as in the past. Information that will encourage and help your efforts in your cardiovascular rehabbing.
I briefly mentioned to you about me changing my cardiologist without giving you any details. I felt my health had improved drastically the last 2 years. However my use of prescription medications had not changed. I was not feeling as good as I thought I should and was pretty certain it was the side-effects of tsome of the medications. The final happening was I had gotten so disappointed in feeling tired after exerting so little effort. My cardiologist who spoke so often in the initial stages of recovery about the importance of exercise, diet, and weight loss seemed to have little interest as I surpassed by far my initial goals. And after drastically changing my diet and reducing my cholesterol levels by 95 points, he continued prescribing cholesterol medication for me. I wanted to get a second opinion from a cardiologist that I had known of through others. After hearing my story and reviewing my rehab history he began reducing and taking me off some medications. I immediately began to feel better and did not become exhausted so easily. Now that did not fix the lack of stamina, or endurance. I knew those two were direct results of age, heart health, and heart surgery.
I am not advocating you do the same only saying you know what is best for you and to trust your own judgement. No one outside your family and friends is as concerned about your good health as you are.
Exercise and diet have become a major part of my success in returning to a fully active lifestyle. I do want to properly take good health care of myself and have a very good cardiologist leading my way. But I do not want to be needlessly taking medication.
Soon to have another posting.
I briefly mentioned to you about me changing my cardiologist without giving you any details. I felt my health had improved drastically the last 2 years. However my use of prescription medications had not changed. I was not feeling as good as I thought I should and was pretty certain it was the side-effects of tsome of the medications. The final happening was I had gotten so disappointed in feeling tired after exerting so little effort. My cardiologist who spoke so often in the initial stages of recovery about the importance of exercise, diet, and weight loss seemed to have little interest as I surpassed by far my initial goals. And after drastically changing my diet and reducing my cholesterol levels by 95 points, he continued prescribing cholesterol medication for me. I wanted to get a second opinion from a cardiologist that I had known of through others. After hearing my story and reviewing my rehab history he began reducing and taking me off some medications. I immediately began to feel better and did not become exhausted so easily. Now that did not fix the lack of stamina, or endurance. I knew those two were direct results of age, heart health, and heart surgery.
I am not advocating you do the same only saying you know what is best for you and to trust your own judgement. No one outside your family and friends is as concerned about your good health as you are.
Exercise and diet have become a major part of my success in returning to a fully active lifestyle. I do want to properly take good health care of myself and have a very good cardiologist leading my way. But I do not want to be needlessly taking medication.
Soon to have another posting.
Sunday, September 30, 2012
Info #134
Next Tuesday we take Cindy to Vanderbilt Medical Center in Nashville to see a specialist in genetic treatment methods of cancer.
I have dropped 10 pounds in the last 45 days. Eating mostly salads, soups, chili, and some casseroles. I continue to workout 5-6 days a week. Obviously I am not spending anytime researching to report general heart health info to you. I am sure you are eating healthy, paying attention to cholesterol level effects of the food you eat, and are exercising. I include walking daily as good exercise for those not in a workout program.
I have dropped 10 pounds in the last 45 days. Eating mostly salads, soups, chili, and some casseroles. I continue to workout 5-6 days a week. Obviously I am not spending anytime researching to report general heart health info to you. I am sure you are eating healthy, paying attention to cholesterol level effects of the food you eat, and are exercising. I include walking daily as good exercise for those not in a workout program.
Tuesday, September 25, 2012
Heart Health For You f#133
Regular exercise, healthy diet, weight loss and control. Those are the three basic elements of a healthy life style for a heart patient. I consider all three to be equal in importance to us. If I had to emphasize one it would be effective exercising on a regular basis.
I continue to exercise to the point if I skip a day I do not feel good about my motivation and am anxious to make it up. I still eat healthy and enjoy feeling as good as I do.
I am going to share some things with you. One is I changed cardiologist a couple of months ago. I was too healthy to be feeling so badly. Always tired, and did not have the energy level I should have had . I went back to my initial cardiologist clinic. He immediately changed (reduced) blood pressure medications and switched some dosages. All of this because of the heart health progress I had made in the last three years. I almost immediately begin to feel better and have more energy.
Next thing to share. My wife's health although very serious seems to be improving even to the amazement of her doctors. I have to tell you it is God's answer to our prayers that has made this tremendous change in her prognosis. She continues to receive agressive chemo-therapy. Cindy went to her doctor two months ago and a simple x-ray revealed a life threatening advanced cancer. I will continue to post a few things about heart health but you understand my focus is on caring and serving my wife.
You who have followed my story and advice based on what worked for me do not really need to follow me to regain your heart health. It is all spelled out in the first sentence at the beginning of this posting. You can do it.
Good Luck, Best Wishes.
I continue to exercise to the point if I skip a day I do not feel good about my motivation and am anxious to make it up. I still eat healthy and enjoy feeling as good as I do.
I am going to share some things with you. One is I changed cardiologist a couple of months ago. I was too healthy to be feeling so badly. Always tired, and did not have the energy level I should have had . I went back to my initial cardiologist clinic. He immediately changed (reduced) blood pressure medications and switched some dosages. All of this because of the heart health progress I had made in the last three years. I almost immediately begin to feel better and have more energy.
Next thing to share. My wife's health although very serious seems to be improving even to the amazement of her doctors. I have to tell you it is God's answer to our prayers that has made this tremendous change in her prognosis. She continues to receive agressive chemo-therapy. Cindy went to her doctor two months ago and a simple x-ray revealed a life threatening advanced cancer. I will continue to post a few things about heart health but you understand my focus is on caring and serving my wife.
You who have followed my story and advice based on what worked for me do not really need to follow me to regain your heart health. It is all spelled out in the first sentence at the beginning of this posting. You can do it.
Good Luck, Best Wishes.
Tuesday, September 11, 2012
Heart Patient Exercise#132
My wife is encouraging me to continue to write postings relevant to heart patients becoming and remaining in good cardio health. As some of you know Cindy is very ill. She remains enthusiastic, and lives every day as close to what use to be normal for us. She should be an inspiration to those who are extremely ill.
What sort of exercises you perform, and how soon after heart surgery have a lot in common with each other. I must insert this exclusion here, and that is what I describe about initial exercise for a heart patient is based on my condition at that time and the advice of my cardiologist. You should seek the same information from your cardiologist. I began to walk very, very short distances after being home just a few days from the hospital. In a matter of a few weeks a short 5 minute with a stop to rest walk had become 15 minutes. And it grew from there until I was walking at a good pace for 45 minutes, including up and down some slight inclines around my neighborhood. Inclines that before having a heart attack would have me huffing and puffing. This was all achieved over a period of time from October 1, through late November. By late February I had joined a fitness center and began a basic cardio fitness program for myself. From there I developed a program for me that was at the core of three elements that have led to my return to good health. And you can too.
Next time more on exercise.
What sort of exercises you perform, and how soon after heart surgery have a lot in common with each other. I must insert this exclusion here, and that is what I describe about initial exercise for a heart patient is based on my condition at that time and the advice of my cardiologist. You should seek the same information from your cardiologist. I began to walk very, very short distances after being home just a few days from the hospital. In a matter of a few weeks a short 5 minute with a stop to rest walk had become 15 minutes. And it grew from there until I was walking at a good pace for 45 minutes, including up and down some slight inclines around my neighborhood. Inclines that before having a heart attack would have me huffing and puffing. This was all achieved over a period of time from October 1, through late November. By late February I had joined a fitness center and began a basic cardio fitness program for myself. From there I developed a program for me that was at the core of three elements that have led to my return to good health. And you can too.
Next time more on exercise.
Thursday, September 6, 2012
Resveratrol Health Benefits #131
One of the more recent topics concerning healthy foods led to us to discussing the health benefits of grapes and wine. If you remember we talked about the "French Paradox" diet. Being so rich in fats and high cholesterol content foods yet cardiovascular disease rates remain low for their population, much as those of the Mediterranean diet. The phytonutrient resveratrol found in grapes has very recently been credited as being a good health phenomenon having to do with each of those diet lifestyles and more.
Resveratrol is natural phenol produced by various plants. It is used by those plants as a natural antibiotic to fight pathogenic bacteria and fungus. The major plant food source of resveratrol are red grapes. Peanuts, cranberries, blueberries, and other berries are also sources. Most berries contain less than 10% as much resveratrol as red grapes. The major content of the resveratrol found in red grapes is in the skin. There is some debate as to the resveratrol health benefits gained through wine consumption. The reason being the skin of the grape not being significant in the process of wine production. The high concentration in the skin of red grapes is not under debate or dispute. For your information those major brands of grape juice you see on store shelves are not considered significant sources. For the sake of ease of discussion as we go into the health benefits of resveratrol it will be understood that we will assume those benefits of eating grapes or drinking red wine are one and the same.
There is evidence from some medical studies that resveratrol consumption can slow the aging process. There are also studies that indicate that regular drinking red wine or eating grapes can lower the risk of dementia.
I will pause here and explain researching the health benefits of resveratrol is a subject too complicated for me to accurately, without exact detail, completely describe in writing and pass along to you. However it is not too complicated for you and I to form our own opinions which I have done. Not long after I wrote an article on reservatrol and grapes I began to see some medical news about compelling evidence that drinking red wine and eating grapes may slow aging and the on coming of Alzheimers disease. Until doing this research I did not realize Alzheimer's is a form of dementia. I thought they were two separate diseases. Obviously there is much debate over the various health benefits associated with resveratrol. However there is no disputing the healthy facts of the Mediterranean diet and the French Paradox.
There are many resveratrol cardiovascular health benefits that we discussed a while back. The Mayo Clinic points out there is no clear evidence that red wine is better than any other forms of alcohol for heart health. Polyphenol antioxidants in red wine may protect the linings of blood vessels in the heart. Resveratrol is thought to reduce bad HDL cholesterol, prevent blood clots, and prevent damage to blood vessels.
While there are resveratrol supplements available. The Mayo Clinic states that there is no known harm from taking resveratrol supplements, however "most" of the resveratrol in supplements can not be absorbed by your body.
For a heart patient I am practicing what I discuss. I eat red grapes almost daily and have began to drink a glass of red wine most evenings.
Resveratrol is natural phenol produced by various plants. It is used by those plants as a natural antibiotic to fight pathogenic bacteria and fungus. The major plant food source of resveratrol are red grapes. Peanuts, cranberries, blueberries, and other berries are also sources. Most berries contain less than 10% as much resveratrol as red grapes. The major content of the resveratrol found in red grapes is in the skin. There is some debate as to the resveratrol health benefits gained through wine consumption. The reason being the skin of the grape not being significant in the process of wine production. The high concentration in the skin of red grapes is not under debate or dispute. For your information those major brands of grape juice you see on store shelves are not considered significant sources. For the sake of ease of discussion as we go into the health benefits of resveratrol it will be understood that we will assume those benefits of eating grapes or drinking red wine are one and the same.
There is evidence from some medical studies that resveratrol consumption can slow the aging process. There are also studies that indicate that regular drinking red wine or eating grapes can lower the risk of dementia.
I will pause here and explain researching the health benefits of resveratrol is a subject too complicated for me to accurately, without exact detail, completely describe in writing and pass along to you. However it is not too complicated for you and I to form our own opinions which I have done. Not long after I wrote an article on reservatrol and grapes I began to see some medical news about compelling evidence that drinking red wine and eating grapes may slow aging and the on coming of Alzheimers disease. Until doing this research I did not realize Alzheimer's is a form of dementia. I thought they were two separate diseases. Obviously there is much debate over the various health benefits associated with resveratrol. However there is no disputing the healthy facts of the Mediterranean diet and the French Paradox.
There are many resveratrol cardiovascular health benefits that we discussed a while back. The Mayo Clinic points out there is no clear evidence that red wine is better than any other forms of alcohol for heart health. Polyphenol antioxidants in red wine may protect the linings of blood vessels in the heart. Resveratrol is thought to reduce bad HDL cholesterol, prevent blood clots, and prevent damage to blood vessels.
While there are resveratrol supplements available. The Mayo Clinic states that there is no known harm from taking resveratrol supplements, however "most" of the resveratrol in supplements can not be absorbed by your body.
For a heart patient I am practicing what I discuss. I eat red grapes almost daily and have began to drink a glass of red wine most evenings.
Thursday, August 30, 2012
Foods Heart Patients Can Not Eat #130
What are the worse foods for a heart patient to eat and is it okay to eat butter pecan ice cream before you work out? No you should not. Always work out AFTER you have eaten butter pecan ice cream. These are some recent and very valid questions. We spend a lot of time reviewing healthy foods and not much time on bad to eat foods. Now what are bad to eat foods for heart patients? High in calories leading to weight gain rather than weight loss. Foods high in LDL cholesterol, triglycerides, and leading to possible artery blockage. Foods high in fat content leading to possible weight gain and heart disease.
We will pick on my favorite. Butter pecan ice cream is a not very good for you food. My favorite flavor and brand comes in at 310 calories and 110mg of cholesterol for a 1/2 cup serving. That is very high on your cholesterol being that would be 37% of your daily max limit. Ever try to eat your favorite ice cream and have no more than half a cup? Do you know how little half a cup is? The bowl I use to eat ice cream from was so big more than half a cup would be left in the bottom when I was finished. Vanilla was 270 calories and 120 mg cholesterol versus chocolate's 260 calories and 90 mg of cholesterol. So do you understand why you should workout after eating butter pecan ice cream? Probably need to be working out while you are eating it. Okay we have now established for the committed to a healthy lifestyle and diet, that ice cream is in our past.
Now for those of you addicted to Cheetos. First let me say I was absolutely surprised at the results. 150 calories and zero cholesterol per serving. Total fat was 10g or 16% of your daily allowance. Now let's analyze the calories versus the serving size. Each itsy bitsy scrumptious Cheetos is 7 calories. Doesn't sound like much does it. So how many Cheetos can you stop at before you have eaten the whole family size bag? Most processed snack foods have the same addictive influence on us. Long term effects on your health but great in taste and flavor, and you cannot eat just one.
Frankfurter, hot dog, frank, or wiener are various names for a hot dog and they come natural skin or not, in all beef, pork, turkey, tofu, veggie, and even more varieties. The most popular being the all beef frank which is what I use to eat. There is some nutritional value differences depending on the brand and of course the variety or meat filler used. A generic all beef franks has 148 calories. This is undressed and no bun, the frankfurter only. Contains 24mg of cholesterol and 513mg of sodium, which is high, very high. Contains no vitamin A or C or vitamin B6. Does contain phosphorous, sodium, and fluoride along with sodium nitrate and pink slim. You remember we discussed those chemicals a while back and they add absolutely no nutritional value or health benefit. Some people, of which I am one, think sodium nitrate is a concern for consumption due to a high risk of cancer. They do increase the shelf and edible life of the food product. Basically they are filler, a flavor enhancer, and a preservative.
Potato chips are a popular snack food. They are a high calorie, flavor satisfying snack. And it is true the more you eat of them it seems the more you want. A one ounce serving contains 160 calories which is about 10 calories per chip. Doesn't sound like many calories when you talk about eating only maybe 10 or so. In fact you are more than likely going to find it difficult to eat less than 50 or so. And at one at a time it will not seem like your are eating a lot of them until you watch the bag go from full to near half full. They are a very high fat food one serving being 10g or 16% of your daily allowance. Remember that is approximately only 15 chips. And zero cholesterol. That sounds okay, but remember we talked about labelling laws and if the serving size is so low there is a minimum amount that can be claimed as zero. Legal way to say if the serving size is unrealistically low, some unhealthy nutrition values can be claimed low or even zero. You can bet if you eat 75 potato chips you are getting some amount of cholesterol.
In our last posting #129 we went over how to cook , prepare, and include chicken in a healthy diet. We now need to discuss how unhealthy most fried and fast food chicken is to your health. We will use one serving of Kentucky Fried Chicken (KFC) crispy for nutrition values? As good as it may taste, it is probably just as bad for your heart health. Normal fast food fried chicken is definitely not something the heart patient should be eating. A KFC chicken breast is 510 calories, a whopping 33g of fat, 110mg of cholesterol and 1010mg of sodium. Thighs are 340 calories, 24g of fat, 80mg of cholesterol and 780mg of sodium.
Now this is the first time we have reviewed this much information on foods we know we should not eat. All of the above foods were all part of my normal diet four years ago. I tell you this so new readers will understand I am not picking on anyone, only pointing out the many bad food habits that a heart patient must change.
We will pick on my favorite. Butter pecan ice cream is a not very good for you food. My favorite flavor and brand comes in at 310 calories and 110mg of cholesterol for a 1/2 cup serving. That is very high on your cholesterol being that would be 37% of your daily max limit. Ever try to eat your favorite ice cream and have no more than half a cup? Do you know how little half a cup is? The bowl I use to eat ice cream from was so big more than half a cup would be left in the bottom when I was finished. Vanilla was 270 calories and 120 mg cholesterol versus chocolate's 260 calories and 90 mg of cholesterol. So do you understand why you should workout after eating butter pecan ice cream? Probably need to be working out while you are eating it. Okay we have now established for the committed to a healthy lifestyle and diet, that ice cream is in our past.
Now for those of you addicted to Cheetos. First let me say I was absolutely surprised at the results. 150 calories and zero cholesterol per serving. Total fat was 10g or 16% of your daily allowance. Now let's analyze the calories versus the serving size. Each itsy bitsy scrumptious Cheetos is 7 calories. Doesn't sound like much does it. So how many Cheetos can you stop at before you have eaten the whole family size bag? Most processed snack foods have the same addictive influence on us. Long term effects on your health but great in taste and flavor, and you cannot eat just one.
Frankfurter, hot dog, frank, or wiener are various names for a hot dog and they come natural skin or not, in all beef, pork, turkey, tofu, veggie, and even more varieties. The most popular being the all beef frank which is what I use to eat. There is some nutritional value differences depending on the brand and of course the variety or meat filler used. A generic all beef franks has 148 calories. This is undressed and no bun, the frankfurter only. Contains 24mg of cholesterol and 513mg of sodium, which is high, very high. Contains no vitamin A or C or vitamin B6. Does contain phosphorous, sodium, and fluoride along with sodium nitrate and pink slim. You remember we discussed those chemicals a while back and they add absolutely no nutritional value or health benefit. Some people, of which I am one, think sodium nitrate is a concern for consumption due to a high risk of cancer. They do increase the shelf and edible life of the food product. Basically they are filler, a flavor enhancer, and a preservative.
Potato chips are a popular snack food. They are a high calorie, flavor satisfying snack. And it is true the more you eat of them it seems the more you want. A one ounce serving contains 160 calories which is about 10 calories per chip. Doesn't sound like many calories when you talk about eating only maybe 10 or so. In fact you are more than likely going to find it difficult to eat less than 50 or so. And at one at a time it will not seem like your are eating a lot of them until you watch the bag go from full to near half full. They are a very high fat food one serving being 10g or 16% of your daily allowance. Remember that is approximately only 15 chips. And zero cholesterol. That sounds okay, but remember we talked about labelling laws and if the serving size is so low there is a minimum amount that can be claimed as zero. Legal way to say if the serving size is unrealistically low, some unhealthy nutrition values can be claimed low or even zero. You can bet if you eat 75 potato chips you are getting some amount of cholesterol.
In our last posting #129 we went over how to cook , prepare, and include chicken in a healthy diet. We now need to discuss how unhealthy most fried and fast food chicken is to your health. We will use one serving of Kentucky Fried Chicken (KFC) crispy for nutrition values? As good as it may taste, it is probably just as bad for your heart health. Normal fast food fried chicken is definitely not something the heart patient should be eating. A KFC chicken breast is 510 calories, a whopping 33g of fat, 110mg of cholesterol and 1010mg of sodium. Thighs are 340 calories, 24g of fat, 80mg of cholesterol and 780mg of sodium.
Now this is the first time we have reviewed this much information on foods we know we should not eat. All of the above foods were all part of my normal diet four years ago. I tell you this so new readers will understand I am not picking on anyone, only pointing out the many bad food habits that a heart patient must change.
Wednesday, August 22, 2012
Can Heart Patients Eat Chicken? #129
Chicken, is it good for you? How do heart patients prepare or cook healthy chicken? You will not see any discount coupons for a bucket of KFC at your cardiologist office, but chicken can be a healthy and tasty food choice for heart patients. I have mostly overlooked discussing chicken as a part of my diet. Recently I got an inquiry about how does chicken need to be cooked or prepared for a heart patient. We should take time to talk about the health benefits of eating chicken.
I eat chicken breast only. No dark meat, and I know there are supposedly health benefits of the dark meat. The dark chicken meat I have eaten has all tasted greasy and just was not what I consider something I would want to be part of a low cholesterol diet. Now back to the chicken breast, always must be skinless. You can buy it that way or remove the skin yourself. We always buy skinless and boneless chicken breast. Chicken is a very good source of protein, a 4 oz. serving providing almost 70% of your daily protein needs. Chicken breast contain less than half the fat of premium grade T-bone steak, and the chicken fat is far less saturated than beef fat. Chicken is high in vitamin B6 and the essential trace mineral selenium.
There are several ways you can prepare skinless chicken breast. They can be grilled, barbecued, baked, or boiled. At least those are the ways we cook chicken breast. Baked chicken served with a green vegetable and a salad. Grilled or boiled sliced chicken added to a large dinner salad. Barbecued chicken breast on a shish-ka-bob with grilled onion, and mushrooms. All of these methods are some of our favorites and add to a healthy meal.
Edible mushrooms also include several health benefits. They contain zero cholesterol and actually help reduce cholesterol as they are digested. Mushrooms are high in powerful antioxidants which combat free radicals. Mushrooms are the only vegetable to contain edible vitamin D. The only other food source of vitamin D being cod liver oil. I eat cooked mushrooms, adding to other compatible foods. I do not eat raw mushrooms as a matter of taste preference.
My cardiologist is satisfied that my low blood pressure has now adjusted itself to acceptable levels since taking me off of one of my medications Norvasc. I seem to be leveling off in the 120-130 over 90 range. Honestly it is somewhat of a disappointment to me. It certainly is better than some of the very low pressure and associated symptoms I was experiencing. My disappointment is I am having spikes to the 150 range. I am not convinced my cardiologist has made the right decision. With as much as I exercise, as healthy of a diet, my body weight being where it should be and me still taking medications I think mine is now too high considering all of those factors.
I eat chicken breast only. No dark meat, and I know there are supposedly health benefits of the dark meat. The dark chicken meat I have eaten has all tasted greasy and just was not what I consider something I would want to be part of a low cholesterol diet. Now back to the chicken breast, always must be skinless. You can buy it that way or remove the skin yourself. We always buy skinless and boneless chicken breast. Chicken is a very good source of protein, a 4 oz. serving providing almost 70% of your daily protein needs. Chicken breast contain less than half the fat of premium grade T-bone steak, and the chicken fat is far less saturated than beef fat. Chicken is high in vitamin B6 and the essential trace mineral selenium.
There are several ways you can prepare skinless chicken breast. They can be grilled, barbecued, baked, or boiled. At least those are the ways we cook chicken breast. Baked chicken served with a green vegetable and a salad. Grilled or boiled sliced chicken added to a large dinner salad. Barbecued chicken breast on a shish-ka-bob with grilled onion, and mushrooms. All of these methods are some of our favorites and add to a healthy meal.
Edible mushrooms also include several health benefits. They contain zero cholesterol and actually help reduce cholesterol as they are digested. Mushrooms are high in powerful antioxidants which combat free radicals. Mushrooms are the only vegetable to contain edible vitamin D. The only other food source of vitamin D being cod liver oil. I eat cooked mushrooms, adding to other compatible foods. I do not eat raw mushrooms as a matter of taste preference.
My cardiologist is satisfied that my low blood pressure has now adjusted itself to acceptable levels since taking me off of one of my medications Norvasc. I seem to be leveling off in the 120-130 over 90 range. Honestly it is somewhat of a disappointment to me. It certainly is better than some of the very low pressure and associated symptoms I was experiencing. My disappointment is I am having spikes to the 150 range. I am not convinced my cardiologist has made the right decision. With as much as I exercise, as healthy of a diet, my body weight being where it should be and me still taking medications I think mine is now too high considering all of those factors.
Friday, August 17, 2012
Cindy
Cindy, my wife, has a serious illness, I will continue doing heart health and exercise posting but only as often as time permits. I will keep you informed on her progress.
Thursday, August 16, 2012
Heart Surgery #128
Cardiovascular surgery is usually on the heart or the great vessels. It can be to repair defective heart valves or a heart transplant. Most frequently heart surgery is to treat heart disease and the procedure performed is a coronary artery bypass grafting. Not all of us but most of us had bypass surgery and were asleep during the surgery.
After you have general anesthesia and are completely asleep the surgeon will normally make a 8 to 10 inch incision along the middle of your sternum. They will then open the breast bone to access your heart and aorta. You will be connected to a heart-lung bypass machine which does the work of your heart. Adding oxygen to the blood and circulating it through your body. Your heart is stopped once your are connected to the heart-lung machine. The surgeon will take an artery or vein from another part of your body. Usually a vein from the leg is used for the graft, however it could be an artery from the chest or one from your wrist. Using one of these veins the surgeon will graft it onto the blocked artery creating a detour or bypass around the blocked area. This will be repeated until each blocked artery has been bypass grafted.
Your breastbone is closed with sternal wire and the incision sewn closed with stitches. The surgery will last 5 to 6 hours or more. There are of course risk or dangers with this type surgery. Blood clots in the lungs. Heart attack during surgery, infection, lung failure, or breathing problems are all possibilities.
A change I noticed is my feeling to cold, even in hot weather. Either my tolerance to cool temperatures has changed, or my internal body temperature control has changed. I feel cool or cold even in the summertime. Most often I wear long sleeve shirts and denim jeans rather than shorts when working outside in 90 degree plus temperatures. When we go out to dinner I will always have on long sleeves and take along a light weight jacket because most restaurants keep their air conditioning on low temperatures. From what I have found this not not unusual with those who have had heart surgery. It is not completely understood by doctors but some possible causes are offered. One is the machine used to circulated blood through your body does so without circulating through the heart. This normally runs for most of the duration of your surgery which could be several hours. This type circulation could result in minor damage to your capillaries. Or the temperature control section of the brain could be affected by the length of a long duration surgical procedure. Those are the two predominant possibilities I found. Have many of you also experienced this problem of feeling cool or cold since your heart surgery?
Heart bypass surgery is no guarantee of prevention of possible future heart attacks or coronary artery blockage reoccurring. Eating healthy foods, regular exercise, weight and cholesterol control are the basic elements you control in living with the heart condition you now have. I have read where blockage occurring again is not unusual after 10 years or more after the initial bypass surgery. It is also not unusual to occur prior to 10 years. The recurrence of blockage can be effected by how healthy of a lifestyle and how well you have taking care of yourself.
After you have general anesthesia and are completely asleep the surgeon will normally make a 8 to 10 inch incision along the middle of your sternum. They will then open the breast bone to access your heart and aorta. You will be connected to a heart-lung bypass machine which does the work of your heart. Adding oxygen to the blood and circulating it through your body. Your heart is stopped once your are connected to the heart-lung machine. The surgeon will take an artery or vein from another part of your body. Usually a vein from the leg is used for the graft, however it could be an artery from the chest or one from your wrist. Using one of these veins the surgeon will graft it onto the blocked artery creating a detour or bypass around the blocked area. This will be repeated until each blocked artery has been bypass grafted.
Your breastbone is closed with sternal wire and the incision sewn closed with stitches. The surgery will last 5 to 6 hours or more. There are of course risk or dangers with this type surgery. Blood clots in the lungs. Heart attack during surgery, infection, lung failure, or breathing problems are all possibilities.
A change I noticed is my feeling to cold, even in hot weather. Either my tolerance to cool temperatures has changed, or my internal body temperature control has changed. I feel cool or cold even in the summertime. Most often I wear long sleeve shirts and denim jeans rather than shorts when working outside in 90 degree plus temperatures. When we go out to dinner I will always have on long sleeves and take along a light weight jacket because most restaurants keep their air conditioning on low temperatures. From what I have found this not not unusual with those who have had heart surgery. It is not completely understood by doctors but some possible causes are offered. One is the machine used to circulated blood through your body does so without circulating through the heart. This normally runs for most of the duration of your surgery which could be several hours. This type circulation could result in minor damage to your capillaries. Or the temperature control section of the brain could be affected by the length of a long duration surgical procedure. Those are the two predominant possibilities I found. Have many of you also experienced this problem of feeling cool or cold since your heart surgery?
Heart bypass surgery is no guarantee of prevention of possible future heart attacks or coronary artery blockage reoccurring. Eating healthy foods, regular exercise, weight and cholesterol control are the basic elements you control in living with the heart condition you now have. I have read where blockage occurring again is not unusual after 10 years or more after the initial bypass surgery. It is also not unusual to occur prior to 10 years. The recurrence of blockage can be effected by how healthy of a lifestyle and how well you have taking care of yourself.
Sunday, August 12, 2012
Soluble Fiber Foods and Health Benefits #127
During my learning more about cholesterol I kept finding the term soluble fiber in a lot of the reference materials. And then while finding more about cholesterol friendly foods soluble fiber presented itself to me as very important in cholesterol and blood pressure reduction. I was making the mistake of thinking of soluble fiber as one and the same as dietary fiber. And all or most of the health benefits being associated with the digestive system. And yes me the grand master and champion of eating oatmeal for good heart health needs to know more about soluble fiber.
There are two types of dietary fiber insoluble, and soluble. Insoluble fiber being fiber that promotes a healthy movement of material not absorbed by your body through your digestive system. Sources of insoluble fiber are whole-wheat flour, wheat bran, many nuts, and numerous vegetables. Soluble fiber dissolves in water to form a gel material and works in reducing cholesterol, blood pressure, and glucose. Sources include oats, peas, beans, apples, citrus fruits, carrots, barley, flaxseed, walnuts, and almonds. Specifically soluble fiber found in many foods will lower LDL or "bad" cholesterol levels. High fiber foods can aid in weight loss by being low in calories and being more filling and satisfying.
How does soluble fiber lower cholesterol? Remember fiber is not absorbed during the digestive process. Soluble fiber can be fermented by intestinal bacteria into fatty acids which can be absorbed. Processing soluble fiber interferes with the absorption of bile in the intestines. As a result the bile is excreted as waste and the liver is forced to produce more bile salts. The body must use cholesterol to produce bile salts which requires the liver to increase production of LDL receptors which pull cholesterol from the bloodstream, reducing LDL cholesterol. Therefore the more bile salts produced by the liver the more the amount of LDL cholesterol is removed from the bloodstream. The more soluble fiber you eat, the greater your body will work in reducing LDL cholesterol. And what is one of the best sources of soluble fiber. Oatmeal. No thanks necessary Mr. Quaker Oats. I proudly tell you several days per week I have oatmeal for breakfast and lunch.
Sources of soluble fiber are exclusively plant based foods. Additional to those already mentioned and considered good sources or high in content soluble fiber foods are. Lima, kidney, pinto, navy beans, broccoli, and brussels sprouts. Fruit sources are prunes, pears, oranges, and grapefruit.
There are two types of dietary fiber insoluble, and soluble. Insoluble fiber being fiber that promotes a healthy movement of material not absorbed by your body through your digestive system. Sources of insoluble fiber are whole-wheat flour, wheat bran, many nuts, and numerous vegetables. Soluble fiber dissolves in water to form a gel material and works in reducing cholesterol, blood pressure, and glucose. Sources include oats, peas, beans, apples, citrus fruits, carrots, barley, flaxseed, walnuts, and almonds. Specifically soluble fiber found in many foods will lower LDL or "bad" cholesterol levels. High fiber foods can aid in weight loss by being low in calories and being more filling and satisfying.
How does soluble fiber lower cholesterol? Remember fiber is not absorbed during the digestive process. Soluble fiber can be fermented by intestinal bacteria into fatty acids which can be absorbed. Processing soluble fiber interferes with the absorption of bile in the intestines. As a result the bile is excreted as waste and the liver is forced to produce more bile salts. The body must use cholesterol to produce bile salts which requires the liver to increase production of LDL receptors which pull cholesterol from the bloodstream, reducing LDL cholesterol. Therefore the more bile salts produced by the liver the more the amount of LDL cholesterol is removed from the bloodstream. The more soluble fiber you eat, the greater your body will work in reducing LDL cholesterol. And what is one of the best sources of soluble fiber. Oatmeal. No thanks necessary Mr. Quaker Oats. I proudly tell you several days per week I have oatmeal for breakfast and lunch.
Sources of soluble fiber are exclusively plant based foods. Additional to those already mentioned and considered good sources or high in content soluble fiber foods are. Lima, kidney, pinto, navy beans, broccoli, and brussels sprouts. Fruit sources are prunes, pears, oranges, and grapefruit.
Tuesday, August 7, 2012
Heart Patient Advanced Exercises #126
Push ups are an exercise I have become enthusiastic about. Some refer to push ups as one of the most effective exercises you can do. Why? It combines strength building and cardiovascular exercising. The increased heart rate and pumping of blood throughout your circulatory system gives you the benefits of a good cardiovascular exercise. (Do not perform push ups until you are fully recovered, have been actively exercising, and prior approval of your doctor) And finally the proper motion and movement of your arms, shoulders, legs and abdomen give you benefits of stretching along with toning a great many of your overall muscles. I have told you previously I was intimidated about doing push ups and did not attempt doing them until about 5 months ago. (Two years after surgery, and the beginning to actively exercise) When I first began or attempted them going down was easy. Coming back up was a major struggle. I mean very major struggle. When I got to that point and could not lift I very nonchalantly looked around to be sure no other workout folks had seen my arm muscles quivering like jello as they strained unsuccessfully to lift my body more than 2 inches from the floor. That embarrassment prompted me to make a decision that I am proud of. To not give up and I tried it again. Not right then but later. When I got home, down on the kitchen floor I went and tried again. It took me a several days until finally I could do three. You may be laughing but if you have not done any for 30 years you try it and then see how funny you think it is. Each day it became easier to do more push ups and more rapidly. It was not long before I added it to my normal daily workout routine and can now easily do 2 sets of 12 fully extended from the floor and do them quickly. Which doing quickly is important in the proper technique according to trainers. Anyway I am getting ready to adding another set and go for 14. Another benefit of doing push ups is you do not need any equipment of any kind. A solid hard floor is all that is needed so you can do those at home at your convenience..
Another regular exercise for me is the horizontal pull up. Imagine doing a pull up from a horizontal bar about 3 1/2 feet from the the floor. With your body horizontal to the floor, gripping the bar and lowering yourself in a rigid, straight position you then repeat raising and lowering your chest to the bar while maintaining your rigid position. This is an excellent exercise for your posture, strengthening back and shoulder muscles.
Leg lifts are another exercise I do daily. I do them from a dip/leg raise machine. I do this for toning stomach and leg muscles. If you are one of us who have lost a lot of weight you know that toning your muscles is something to be dealt with from necessity and not from wanting to develop muscles.
In closing I want to repeat I would not recommend any of these exercises for those heart patients who are just beginning exercising. I would stay with the basics and wait until I felt better about my heart health and strength before attempting any of these. My first exercise efforts involved walking. Outdoors, on a treadmill, on indoor track while carrying an 8 pound ball elevated overhead with one hand. From those basics I progressed to a regular workout exercise routine. You will know when you are recovered and strong enough to attempt more than walking. As a heart patient remember when exercising always stay within doctors orders and your abilities.
Another regular exercise for me is the horizontal pull up. Imagine doing a pull up from a horizontal bar about 3 1/2 feet from the the floor. With your body horizontal to the floor, gripping the bar and lowering yourself in a rigid, straight position you then repeat raising and lowering your chest to the bar while maintaining your rigid position. This is an excellent exercise for your posture, strengthening back and shoulder muscles.
Leg lifts are another exercise I do daily. I do them from a dip/leg raise machine. I do this for toning stomach and leg muscles. If you are one of us who have lost a lot of weight you know that toning your muscles is something to be dealt with from necessity and not from wanting to develop muscles.
In closing I want to repeat I would not recommend any of these exercises for those heart patients who are just beginning exercising. I would stay with the basics and wait until I felt better about my heart health and strength before attempting any of these. My first exercise efforts involved walking. Outdoors, on a treadmill, on indoor track while carrying an 8 pound ball elevated overhead with one hand. From those basics I progressed to a regular workout exercise routine. You will know when you are recovered and strong enough to attempt more than walking. As a heart patient remember when exercising always stay within doctors orders and your abilities.
Friday, August 3, 2012
Basalmic Vinegar and Salads #125
Many readers are inquiring about feeling "lightheaded and or dizzy after a heart" attack. I assume they are new readers, and recent heart patients. I need to make clear I am not a physician, nor a medical professional. I do have two family members who are unofficial medical experts. Unfortunately for us, I and their children are their only patients. But that is another story. Anyway, assuming you are in the early stages of heart attack recovery, and based on my experiences those dizzy feelings normally occurred after stooping or bending, and were the result of low blood pressure. I have had a problem with that for over two years, which my cardiologist has treated by changing frequency or reducing dosage of my heart and blood pressure medications. There are two or three earlier postings that go into more details about low blood pressure.
Some of you may wonder why I so often continue to refer to myself as a heart attack survivor, and or recovering heart patient, or heart surgery patient. There are many who read this who are new, or who select only specific topics and do not follow our entire progress. I want to be sure I do not present myself as a medical professional, new readers should realize I speak from my experiences.
We eat salads almost daily and use a lot of balsamic vinaigrette which has led me to look into the health aspects of balsamic vinegar. I was quite surprised by some of the general information I found. Balsamic vinegar originated in Italy 900 years ago. It is not made from wine as commonly thought, but from a specific type of white grape. The vinegar is made from the cooked reduction product of those grapes and aged in oak barrels for a long period of time. There are three types of balsamic vinegar. Authentic traditional grade which is aged for a minimum of 12 years. Commercial grade which is used in cooking and food products. And finally condimento grade which is a mix of the other two and may have other products blended in. The authentic traditional grade can be aged for 25 years or more and range in price from $50.00-$500.00 for a small bottle. The weight loss benefits are questionable, but can be attributed being a replacement for high calorie salad dressings. It is combined with olive oil to make balsamic vinaigrette and the health benefits of olive oil are well known. On its own, balsamic vinegar is high in cardiovascular healthy antioxidants, low in saturated fats, low in sodium, and contains no cholesterol. The combination of balsamic vinegar and olive oil make for a healthy salad dressing.
I also enjoy olives in my salads, green olives. I found that most olives start out green on the tree. Some remain green as they ripen and other varieties turn black as they ripen. Olives are very healthful with the many different varieties containing various antioxidants, anti-inflammatory nutrients. They contain monounsaturated fats and studies have shown them to lower cholesterol. You know that I recognize the great health benefits of the Mediterranean diet. I try to follow some of that diet and am encouraged that you will find olives and olive oil center stage of the Mediterranean diet.
A typical salad I eat on a regular basis will contain baby spinach, tomatoes, olives, olive oil and balsamic vinegar. I don't know a "better for your cholesterol or heart healthy food" than any of those.
Some of you may wonder why I so often continue to refer to myself as a heart attack survivor, and or recovering heart patient, or heart surgery patient. There are many who read this who are new, or who select only specific topics and do not follow our entire progress. I want to be sure I do not present myself as a medical professional, new readers should realize I speak from my experiences.
We eat salads almost daily and use a lot of balsamic vinaigrette which has led me to look into the health aspects of balsamic vinegar. I was quite surprised by some of the general information I found. Balsamic vinegar originated in Italy 900 years ago. It is not made from wine as commonly thought, but from a specific type of white grape. The vinegar is made from the cooked reduction product of those grapes and aged in oak barrels for a long period of time. There are three types of balsamic vinegar. Authentic traditional grade which is aged for a minimum of 12 years. Commercial grade which is used in cooking and food products. And finally condimento grade which is a mix of the other two and may have other products blended in. The authentic traditional grade can be aged for 25 years or more and range in price from $50.00-$500.00 for a small bottle. The weight loss benefits are questionable, but can be attributed being a replacement for high calorie salad dressings. It is combined with olive oil to make balsamic vinaigrette and the health benefits of olive oil are well known. On its own, balsamic vinegar is high in cardiovascular healthy antioxidants, low in saturated fats, low in sodium, and contains no cholesterol. The combination of balsamic vinegar and olive oil make for a healthy salad dressing.
I also enjoy olives in my salads, green olives. I found that most olives start out green on the tree. Some remain green as they ripen and other varieties turn black as they ripen. Olives are very healthful with the many different varieties containing various antioxidants, anti-inflammatory nutrients. They contain monounsaturated fats and studies have shown them to lower cholesterol. You know that I recognize the great health benefits of the Mediterranean diet. I try to follow some of that diet and am encouraged that you will find olives and olive oil center stage of the Mediterranean diet.
A typical salad I eat on a regular basis will contain baby spinach, tomatoes, olives, olive oil and balsamic vinegar. I don't know a "better for your cholesterol or heart healthy food" than any of those.
Wednesday, August 1, 2012
Uneasy Highway # 1
Sunday my blood pressure began to abnormally increase. 115/70 has been normal range for me. My first couple of daily readings were in the 145 range and continued to elevate until reaching 178/95. Finally Cindy decided I should go to the ER of a nearby hospital and have a doctor check me. After several hours in the ER it was decided I would be kept over for further test.
My blood pressure was staying in the 160 plus range and I was having heart pains. The next day my cardiologist ordered a nuclear stress test followed that afternoon by a heart catherization searching for blockage. No blockage was found, I went home from the hospital the following day. What do I make of all of this? I do not know and I feel somewhat unsure of my heart health. Until Sunday I considered myself a great example of a healthy lifestyle for those older people recovering from heart problems.
As usual Cindy through all of my troubles has been there at my side. Whether it is push or shove, win or lose, rain or shine, Cindy never falters. She never wavers. She has always been there and has never lost faith in us.
Cindy and I have always appreciated and counted our many blessings and not looked back at our misgivings. The day after I got home from the hospital, Cindy went to her doctor for an annual physical. That night as we were driving to dinner she got a call from her doctor after 6:30 pm. We both knew from the time of the call it was not to deliver good news. Upon reviewing the test results, her doctor discovered a mass on one of her lungs. She is not smoker. Monday I go to my cardiologist for a check up and Friday Cindy goes to a hospital for a biopsy. I will give you the results of her test as soon as we know. I am healthy and strong, I worry and pray for her.
My blood pressure was staying in the 160 plus range and I was having heart pains. The next day my cardiologist ordered a nuclear stress test followed that afternoon by a heart catherization searching for blockage. No blockage was found, I went home from the hospital the following day. What do I make of all of this? I do not know and I feel somewhat unsure of my heart health. Until Sunday I considered myself a great example of a healthy lifestyle for those older people recovering from heart problems.
As usual Cindy through all of my troubles has been there at my side. Whether it is push or shove, win or lose, rain or shine, Cindy never falters. She never wavers. She has always been there and has never lost faith in us.
Cindy and I have always appreciated and counted our many blessings and not looked back at our misgivings. The day after I got home from the hospital, Cindy went to her doctor for an annual physical. That night as we were driving to dinner she got a call from her doctor after 6:30 pm. We both knew from the time of the call it was not to deliver good news. Upon reviewing the test results, her doctor discovered a mass on one of her lungs. She is not smoker. Monday I go to my cardiologist for a check up and Friday Cindy goes to a hospital for a biopsy. I will give you the results of her test as soon as we know. I am healthy and strong, I worry and pray for her.
Saturday, July 28, 2012
Heart Healthy Food Basics 3 #124
PART 3
Understanding cholesterol levels, eating healthier food.
Eat fewer calories. Eat smaller portions. Eat smaller meals, but eat more often. If I get real hungry, that is when I can get into trouble and eat more than I should. Eat 5 or 6 small meals each day. Remember this is not a green light to cholesterol rich foods. You will have to do your homework and establish some sort of a core of healthy foods to build your diet around. Please do not let the research part intimidate you. It will not be as complicated or tedious as you may think. Most foods you have been eating you will not need to research to determine if they are healthy. You will know most of the foods to avoid without much research effort. The American Heart Association recommends a cholesterol daily allowance of 300mg for healthy adults. For adults with heart disease, or prior heart attacks the allowance is 200mg.
"Cholesterol numbers you should aim for" The Mayo Clinic.
Total cholesterol levels reference (all in mg)
Totals: Formulated sum of (LDL HDL Triglycerides)
Below 200 Desirable
200-239 Borderline high
240 > High
LDL (bad) Cholesterol
Below 70 Ideal for those very high risk of heart disease
71-100 Ideal for those at risk of heart disease
101-129 Near ideal
130-159 Borderline high
160 > High
HDL (good) Cholesterol
Below 40 men Poor
Below 50 women Poor
50-59 Better
60 > Best
Triglycerides
Below 150 Desirable
151-199 Borderline high
200 > High
You can get a copy of your most recent (lipid profile) results from your cardiologist which will give you total cholesterol, and the 3 individual levels. You do not get your total by adding the three and then dividing that sum by three. There is a formula which you can find by using the search feature. For those of you not from the U.S.A. you can go to mayoclinic.com and get a Cholesterol measurement conversion chart.
Now I am going to go into what I would call the core of my food diet. Fruits. Strawberries, oranges, bananas daily. When available fruits as grapes, apples cherries, peaches, pears, melons. Just about any fruit my wife buys I will eat. Vegetables, plain baked potatoes, no butter, sour cream, or cheese. Just a plain potato. Salads, tomatoes, green beans, peas, cucumbers, spinach. Chicken breast, skinless baked. I drink skim milk, water, orange and grape juice. Basically I eat many soup and salads, lots of oatmeal, and much fruit daily. I do not starve myself. I have very simply replaced foods I use to eat with these.
Here are some of my very in general I do not eat foods. This is my list and does not necessarily mean you too. I do not drink carbonated colas, nor eat eggs, butter, margarine, whole milk, red meat, processed snack foods, processed pastries, or fast foods of any kind. Over this last 3 years, my total cholesterol has continually reduced and now remains between 98-105. My HDL (good) continues to increase which is what you want it to do. Mine is lower than I prefer and I continually try to find and eat foods that will improve my HDL.
Understanding cholesterol levels, eating healthier food.
Eat fewer calories. Eat smaller portions. Eat smaller meals, but eat more often. If I get real hungry, that is when I can get into trouble and eat more than I should. Eat 5 or 6 small meals each day. Remember this is not a green light to cholesterol rich foods. You will have to do your homework and establish some sort of a core of healthy foods to build your diet around. Please do not let the research part intimidate you. It will not be as complicated or tedious as you may think. Most foods you have been eating you will not need to research to determine if they are healthy. You will know most of the foods to avoid without much research effort. The American Heart Association recommends a cholesterol daily allowance of 300mg for healthy adults. For adults with heart disease, or prior heart attacks the allowance is 200mg.
"Cholesterol numbers you should aim for" The Mayo Clinic.
Total cholesterol levels reference (all in mg)
Totals: Formulated sum of (LDL HDL Triglycerides)
Below 200 Desirable
200-239 Borderline high
240 > High
LDL (bad) Cholesterol
Below 70 Ideal for those very high risk of heart disease
71-100 Ideal for those at risk of heart disease
101-129 Near ideal
130-159 Borderline high
160 > High
HDL (good) Cholesterol
Below 40 men Poor
Below 50 women Poor
50-59 Better
60 > Best
Triglycerides
Below 150 Desirable
151-199 Borderline high
200 > High
You can get a copy of your most recent (lipid profile) results from your cardiologist which will give you total cholesterol, and the 3 individual levels. You do not get your total by adding the three and then dividing that sum by three. There is a formula which you can find by using the search feature. For those of you not from the U.S.A. you can go to mayoclinic.com and get a Cholesterol measurement conversion chart.
Now I am going to go into what I would call the core of my food diet. Fruits. Strawberries, oranges, bananas daily. When available fruits as grapes, apples cherries, peaches, pears, melons. Just about any fruit my wife buys I will eat. Vegetables, plain baked potatoes, no butter, sour cream, or cheese. Just a plain potato. Salads, tomatoes, green beans, peas, cucumbers, spinach. Chicken breast, skinless baked. I drink skim milk, water, orange and grape juice. Basically I eat many soup and salads, lots of oatmeal, and much fruit daily. I do not starve myself. I have very simply replaced foods I use to eat with these.
Here are some of my very in general I do not eat foods. This is my list and does not necessarily mean you too. I do not drink carbonated colas, nor eat eggs, butter, margarine, whole milk, red meat, processed snack foods, processed pastries, or fast foods of any kind. Over this last 3 years, my total cholesterol has continually reduced and now remains between 98-105. My HDL (good) continues to increase which is what you want it to do. Mine is lower than I prefer and I continually try to find and eat foods that will improve my HDL.
Wednesday, July 25, 2012
Heart Healthy Food Basics 2 Cholesterol #123
PART 2
Your first priority should be cholesterol. To begin a change to eating healthy, you need to establish and know your starting place. Contact your cardiologist and get your most recent cholesterol total and individual (HDL- LDL- triglyceride) readings. Those starting levels and your current weight, will be your gauge to measure your progress for the next 12 months. I am going to go off course here for a moment and go over a mistake a few of you are going to make. If you are in the initial stages of recovery and your personal goal is to lose a few pounds, follow doctors orders, be as good as new in three months and go back to unhealthy habits, do not make the mistake of thinking there is not much here that will apply to you. You need to give a lot of thought to following some of our ideas and paying attention to what we have experienced. It is probably going to be a long time before you feel really okay again, and you do not really want to go back to your old ill health habits? So listen up we can help you get back to a new and better you.
Once you have your cholesterol readings, talk to your cardiologist about them, begin to thoroughly understand what they mean and what your cardiologist thinks good cholesterol level numbers for you to be at in six months. But more than just knowing what is an acceptable number for your total cholesterol, know specifics about HDL, LDL, and triglycerides. Ask him the same about your weight. Let him know why you are asking and the changes you are trying to make. He may provide you with some healthy food information and ideas.
Food ideas. Now you know your cholesterol levels and where they should be. Your next step is to begin researching foods you are eating and determining their cholesterol levels. There are two obvious sources you can go to for cholesterol and calorie levels in specific foods. Informative healthy food books and the internet. First, determine the cholesterol levels and calorie content of the specific foods you are eating and determine which foods you should begin to avoid. My experiences and theory are at this point in your recovery be focused on low cholesterol foods. That focus should result in lowering your cholesterol levels and result in weight reduction. Changing your eating habits to cholesterol friendly foods will, or should reduce your calorie intake. From common sense you already know the foods you eat that are not good for your heart health or cholesterol. Avoiding those foods is a good start. You and I know without reading any healthy lifestyle food books, or doing any research on the internet, that foods like Twinkies, Cheetos, snickers, ice cream, prime rib, hamburgers, donuts, cakes, fried foods, etc. are not good for us. You do not need me to give you a list of do not eat foods. I can give you some ideas of what has worked for me. Foods that reduced my cholesterol and were part of my weight loss. Do not forget the importance of eating foods containing omega-3 fatty acids, which is a tremendous way to improve your cholesterol. Certain types of fish and plant food contain omega-3. Omega-3 fatty acid research has shown they lower LDL, and triglycerides, while improving HDL cholesterol. Which foods are best sources of omega-3 ? Fish, but not all fish. Tuna, salmon, sardines, herring are good sources. Almonds, walnuts, olive oil, and soybean oil are also sources of omega-3. Lists of omega-3 fatty acid food sources are easily available on the internet to help you in your search.
Remain focused on lowering your cholesterol. Allow weight loss or control to be a secondary priority to lowering your cholesterol. One reason being that lowering cholesterol is critical to your health as a heart patient, and if you truly apply yourself in eating those type foods, you will begin to lose weight. You will be surprised at how quickly you can turn your cholesterol numbers around towards the good range by changing your daily diet and avoiding those type foods we have talked about. You will become more pleased to go to your cardiologist and look forward to getting your lipid blood test results. You will begin to take pride in improving your cholesterol and weight, along with feeling good about yourself.
In part 3 we will get specific about cholesterol levels, their meanings, and some healthier foods.
Your first priority should be cholesterol. To begin a change to eating healthy, you need to establish and know your starting place. Contact your cardiologist and get your most recent cholesterol total and individual (HDL- LDL- triglyceride) readings. Those starting levels and your current weight, will be your gauge to measure your progress for the next 12 months. I am going to go off course here for a moment and go over a mistake a few of you are going to make. If you are in the initial stages of recovery and your personal goal is to lose a few pounds, follow doctors orders, be as good as new in three months and go back to unhealthy habits, do not make the mistake of thinking there is not much here that will apply to you. You need to give a lot of thought to following some of our ideas and paying attention to what we have experienced. It is probably going to be a long time before you feel really okay again, and you do not really want to go back to your old ill health habits? So listen up we can help you get back to a new and better you.
Once you have your cholesterol readings, talk to your cardiologist about them, begin to thoroughly understand what they mean and what your cardiologist thinks good cholesterol level numbers for you to be at in six months. But more than just knowing what is an acceptable number for your total cholesterol, know specifics about HDL, LDL, and triglycerides. Ask him the same about your weight. Let him know why you are asking and the changes you are trying to make. He may provide you with some healthy food information and ideas.
Food ideas. Now you know your cholesterol levels and where they should be. Your next step is to begin researching foods you are eating and determining their cholesterol levels. There are two obvious sources you can go to for cholesterol and calorie levels in specific foods. Informative healthy food books and the internet. First, determine the cholesterol levels and calorie content of the specific foods you are eating and determine which foods you should begin to avoid. My experiences and theory are at this point in your recovery be focused on low cholesterol foods. That focus should result in lowering your cholesterol levels and result in weight reduction. Changing your eating habits to cholesterol friendly foods will, or should reduce your calorie intake. From common sense you already know the foods you eat that are not good for your heart health or cholesterol. Avoiding those foods is a good start. You and I know without reading any healthy lifestyle food books, or doing any research on the internet, that foods like Twinkies, Cheetos, snickers, ice cream, prime rib, hamburgers, donuts, cakes, fried foods, etc. are not good for us. You do not need me to give you a list of do not eat foods. I can give you some ideas of what has worked for me. Foods that reduced my cholesterol and were part of my weight loss. Do not forget the importance of eating foods containing omega-3 fatty acids, which is a tremendous way to improve your cholesterol. Certain types of fish and plant food contain omega-3. Omega-3 fatty acid research has shown they lower LDL, and triglycerides, while improving HDL cholesterol. Which foods are best sources of omega-3 ? Fish, but not all fish. Tuna, salmon, sardines, herring are good sources. Almonds, walnuts, olive oil, and soybean oil are also sources of omega-3. Lists of omega-3 fatty acid food sources are easily available on the internet to help you in your search.
Remain focused on lowering your cholesterol. Allow weight loss or control to be a secondary priority to lowering your cholesterol. One reason being that lowering cholesterol is critical to your health as a heart patient, and if you truly apply yourself in eating those type foods, you will begin to lose weight. You will be surprised at how quickly you can turn your cholesterol numbers around towards the good range by changing your daily diet and avoiding those type foods we have talked about. You will become more pleased to go to your cardiologist and look forward to getting your lipid blood test results. You will begin to take pride in improving your cholesterol and weight, along with feeling good about yourself.
In part 3 we will get specific about cholesterol levels, their meanings, and some healthier foods.
Thursday, July 19, 2012
Heart Healthy Food Basics 1 #122
Part 1
I receive many questions from people who are recent recovering heart attack survivors. Most of the questions, (probably 95%) are about "is it okay to eat.....?" Some of the foods I have been ask if it is okay to eat? Twinkies, Cheetos, cheeseburgers, barbecued pork ribs, candy bars, donuts, pronto-pups (corn dogs) and so forth. And of course the answer is and remains yes. Eat whatever you would like, it is just a matter of how healthy you want to be and how soon you would enjoy having another heart attack. It has been two years and nine months since I began my three month odyssey of having a heart attack, heart surgery, lung problems, x-rays, medical test, and hospitals stays. Much like many of you, I have forgotten how little I knew about what to do for myself in the way of food, exercise, and medication. I was fortunate to have a wife who dedicated herself to getting me back to good health, and a daughter who gave a lot of guidance in healthy foods and exercise. I did not know diddly-squat about healthy foods for heart patients. So with that in mind, this is in the interest of many new readers whom we are going to help - most new readers being recent heart patients, who do not know the food and exercise basics we have learned. We need to back up and review some of the heart healthy food basics.
I was fortunate that around a month before I had a heart attack, I had begun changing my eating habits to a healthy food diet. I had read many books and visited many more informed websites to get ideas on the foods I should and should not eat. I also had an interest in knowing why I should or should not eat certain foods. I was seriously overweight and knew I was headed for health problems and a shortened life span if I did not change and begin to live a healthy lifestyle. I don't know maybe through coincidence, a divine plan, destiny, or just right place right time, I successfully changed my eating habits and lost somewhere between 20-25 pounds. I was about 4 weeks into this change when I had a heart attack. Believe me, I have wondered about my "what ifs." If I had been 30 pounds heavier, if I had just finished a huge prime rib dinner, if I had not committed to change? What would the out come have been? Would I have survived? For whatever the reason, I am still here and can say without any doubts, that I can tell you what foods I do and do not eat and feel certain the same will apply to most heart attack survivors. Ready?
Lets get the big nasty out of the way. I stopped eating red meat. I have absolutely no doubt the results of a lifetime of eating far too much red meat, lead to my heart attack and if continued, would eventually have resulted in fatal heart disease. You too can stop eating red meat. It is your decision. Many of you just stopped reading this and are not going any further with this article. You are not hearing what you want me to say. I too would have just clicked the close window key and ignored this three years and one month ago. Three years, one month ago I would have bet my life I would never ever give up eating pork ribs, prime rib, cheese burgers, chili dogs and on and on.
Okay, I will leave you alone and not bug you about that anymore, and go into good food for heart patients. The basics begin with you. You are smart enough to figure it out on your own. What you like to eat, what foods are available in your area. You really don't need me to tell you what food is bad for your cholesterol and cardiovascular health. You know the difference between, fats, fried, grease, animal skin, lards, and healthy fruits and vegetables. I am telling you to get some books on healthy foods, (No diet books please). Get books on salads, and soup recipes. Check out health food websites and for sure go to whfoods.com (worlds healthiest foods.) I normally will do some research through some health food books and then try 3 or more websites in addition to whfoods.com and the Mayo Clinic website. Be patient, we will get to some basic heart healthy foods shortly. Your first step should be cholesterol. We are running out of time and space and will continue in the next episode...
I receive many questions from people who are recent recovering heart attack survivors. Most of the questions, (probably 95%) are about "is it okay to eat.....?" Some of the foods I have been ask if it is okay to eat? Twinkies, Cheetos, cheeseburgers, barbecued pork ribs, candy bars, donuts, pronto-pups (corn dogs) and so forth. And of course the answer is and remains yes. Eat whatever you would like, it is just a matter of how healthy you want to be and how soon you would enjoy having another heart attack. It has been two years and nine months since I began my three month odyssey of having a heart attack, heart surgery, lung problems, x-rays, medical test, and hospitals stays. Much like many of you, I have forgotten how little I knew about what to do for myself in the way of food, exercise, and medication. I was fortunate to have a wife who dedicated herself to getting me back to good health, and a daughter who gave a lot of guidance in healthy foods and exercise. I did not know diddly-squat about healthy foods for heart patients. So with that in mind, this is in the interest of many new readers whom we are going to help - most new readers being recent heart patients, who do not know the food and exercise basics we have learned. We need to back up and review some of the heart healthy food basics.
I was fortunate that around a month before I had a heart attack, I had begun changing my eating habits to a healthy food diet. I had read many books and visited many more informed websites to get ideas on the foods I should and should not eat. I also had an interest in knowing why I should or should not eat certain foods. I was seriously overweight and knew I was headed for health problems and a shortened life span if I did not change and begin to live a healthy lifestyle. I don't know maybe through coincidence, a divine plan, destiny, or just right place right time, I successfully changed my eating habits and lost somewhere between 20-25 pounds. I was about 4 weeks into this change when I had a heart attack. Believe me, I have wondered about my "what ifs." If I had been 30 pounds heavier, if I had just finished a huge prime rib dinner, if I had not committed to change? What would the out come have been? Would I have survived? For whatever the reason, I am still here and can say without any doubts, that I can tell you what foods I do and do not eat and feel certain the same will apply to most heart attack survivors. Ready?
Lets get the big nasty out of the way. I stopped eating red meat. I have absolutely no doubt the results of a lifetime of eating far too much red meat, lead to my heart attack and if continued, would eventually have resulted in fatal heart disease. You too can stop eating red meat. It is your decision. Many of you just stopped reading this and are not going any further with this article. You are not hearing what you want me to say. I too would have just clicked the close window key and ignored this three years and one month ago. Three years, one month ago I would have bet my life I would never ever give up eating pork ribs, prime rib, cheese burgers, chili dogs and on and on.
Okay, I will leave you alone and not bug you about that anymore, and go into good food for heart patients. The basics begin with you. You are smart enough to figure it out on your own. What you like to eat, what foods are available in your area. You really don't need me to tell you what food is bad for your cholesterol and cardiovascular health. You know the difference between, fats, fried, grease, animal skin, lards, and healthy fruits and vegetables. I am telling you to get some books on healthy foods, (No diet books please). Get books on salads, and soup recipes. Check out health food websites and for sure go to whfoods.com (worlds healthiest foods.) I normally will do some research through some health food books and then try 3 or more websites in addition to whfoods.com and the Mayo Clinic website. Be patient, we will get to some basic heart healthy foods shortly. Your first step should be cholesterol. We are running out of time and space and will continue in the next episode...
Friday, July 13, 2012
General Info #121
Allow me to take time away from health and talk briefly about a personal occurrence at my fitness center. Cindy and I took our 2 grandchildren to swim and enjoy the afternoon there recently. The pool is for members, has a couple of water slides, and a children's section all of which our grandchildren enjoy. About half way through the afternoon a problem began when a "guest family" arrived. A woman with 7 children. They came in and took pool chairs next to ours. Moving my granddaughters things while she was in the pool, taking her pool chair for themselves so they could all fit together. The children ages from 9 or 10 through the teens. Once in the pool their two 13 or 14 year old boys begin shooting people with water guns. Now hold on I know what you may be thinking. These were not tiny little pistols and they were not shooting people in the water. Those lounging by the pool, sunbathers, those drying off, and members trying to eat poolside with their children were the targets. The two boys were using those pump action 2 foot long guns that shot 10 to 15 yards. Not allowed in our pool area by rule. This all going on while the mother sat and watched with a big smile on her face and a cell phone plugged into her ear. She was well aware of the behavior of her children and seemed amused. The two boys did not make any attempt to conceal their intentions of watering down any adult or child who was not in the pool. They water shot my grandson, which I ask them not to do again. Almost immediately they walked by and did it again. This time in view of their mother. I told the two "do not squirt him with those water guns again." I have pretty well had it with people like her and the actions of her children. Adults and juveniles who feel they are entitled to bully their way on to others. That they will not be challenged. It was not my or any other members place to correct this woman's unruly children. The parent or responsible adult should be confronted to put a stop to annoying others and asked to leave. However, in our society if you do that you risk, first a confrontation with an angry violent person. Next, you will for sure be labeled as unfair and unwilling to change and accept others for what they are. So you accept the situation, justifying why create an unnecessary problem for yourself or family and maybe these people will move on. Meaning the bully wins by outlasting your determination and using your resistance to being labeled by the "unfair and not willing to change" being so freely used by those who are quick to present themselves as victims of an unfair society in order to gain justification for their actions.
Our daughter Michelle has competed in another triathlon finishing in 1st place in her age group. She was very excited about doing so well, but even more so in that she finished better than her husband in the swimming portion. You can bet between now and the next competition they will both be in full Olympian training mode to better compete with one another.
In our area we are now getting farm fresh cherries which we wash and eat, clean and eat just as they are. Cherries are very healthful and tasty. Be sure you understand these are fresh cherries. They are not bright red and bottled in sugary syrup. We eat the fresh from the field and fruit market variety cherry. No processing other than harvest packaging and shipping to the market. Just wash thoroughly and they are ready to eat. Cherries are known as one of the super fruits. They contain high amounts of antioxidants that help you maintain a healthy heart rhythm, and reduce the risk of heart disease. Cherries are rich in vitamin A, vitamin C, vitamin E, and potassium.
I am now doing 24 push ups during my exercise routine. After finishing that segment I seem to feel the same surge of energy and need for deep breathing as I do when walking at a very brisk pace. I consider the push ups to be good for building my cardiovascular strength. Many experts do not consider them cardio exercises, but rather as a muscle endurance exercise. I tell you this in the interest that I provide you with what I consider to be accurate information based on what I have experienced. I continue doing my push ups for cardiovascular benefit.
Our weather has been very hot, high temperatures well above 100. Sort of has gotten me in a stay indoors a lot rut. Not much new to write about concerning health foods and exercise.
Our daughter Michelle has competed in another triathlon finishing in 1st place in her age group. She was very excited about doing so well, but even more so in that she finished better than her husband in the swimming portion. You can bet between now and the next competition they will both be in full Olympian training mode to better compete with one another.
In our area we are now getting farm fresh cherries which we wash and eat, clean and eat just as they are. Cherries are very healthful and tasty. Be sure you understand these are fresh cherries. They are not bright red and bottled in sugary syrup. We eat the fresh from the field and fruit market variety cherry. No processing other than harvest packaging and shipping to the market. Just wash thoroughly and they are ready to eat. Cherries are known as one of the super fruits. They contain high amounts of antioxidants that help you maintain a healthy heart rhythm, and reduce the risk of heart disease. Cherries are rich in vitamin A, vitamin C, vitamin E, and potassium.
I am now doing 24 push ups during my exercise routine. After finishing that segment I seem to feel the same surge of energy and need for deep breathing as I do when walking at a very brisk pace. I consider the push ups to be good for building my cardiovascular strength. Many experts do not consider them cardio exercises, but rather as a muscle endurance exercise. I tell you this in the interest that I provide you with what I consider to be accurate information based on what I have experienced. I continue doing my push ups for cardiovascular benefit.
Our weather has been very hot, high temperatures well above 100. Sort of has gotten me in a stay indoors a lot rut. Not much new to write about concerning health foods and exercise.
Thursday, July 12, 2012
What Is Gluten? #120
What is gluten and how does it affect heart patients? I have read numerous articles in magazines, and on the internet, concerning food health and will find in those some reference to gluten. I did not find any mention of gluten having any healthy benefits and virtually each article contained more about food grains and obesity as associated with gluten. Some trainers at my fitness center on occasion mention gluten being one cause of body fat. It is obvious gluten is a product of grain processing. As I write this paragraph I have not yet done my research or know much more about gluten than what I have just told you. I will guess it primarily relates to controlling your body weight. It will be a few days before I finish researching and know enough to begin the next paragraph. I just wanted to impress on you that most of the topics we discuss about our health I do try to be as informed as I can.
Three Days Later
The first thing I discovered was to understand gluten, you need to know a lot about grains. Most grains are ground into a fine powder, known as refined grains, also known as all purpose white flour. When ground into flour the resulting food of most grains will act like sugar in the body. Causing blood sugar spikes and overloading the pancreas output of insulin. Two slices of whole wheat bread raises blood sugar levels more than six teaspoons of table sugars will. Foods made from refined grains would include bread, cereals, pancakes, pasta, pizza dough, crackers, cookies cakes, processed snack pastries. Gluten is a protein found in the endosperm of wheat, rye, barley, and related grains. The endosperm is a part of the grain left after milling containing mostly starchy carbohydrates and reduced amounts of vitamins, antioxidants, and phytonutrients. Gluten is also used as a stabilizing agent in ice cream, ketchup, and processed meats. Health risk factors of refined grains and gluten include heart disease, weight gain, and diabetes. Medical research has found gluten triggers brain receptors that increase your appetite and food cravings. Medical researchers have also reported that refined grains are the most harmful influence in the American diet. Gluten can increase unhealthy fat accumulation around your waistline. What is a gluten free diet? A diet excluding gluten found in wheat, rye, and barley. Of interest to heart patients is which foods a naturally gluten-free? Beans, nuts, seeds, eggs, fish, poultry, fruits, vegetables, and most dairy products are gluten free. Gluten-free grains include buckwheat, cornmeal, flax, rice flour, corn flour, bean flour, soy flour, hominy, millet, sorghum, and soy.
Whole grain food must include all of the edible parts of the grain kernel. The bran, the germ, and the endosperm. These are the nutrient containing layers of the whole kernel and when the kernel is cracked, ground, or crushed those layers disappear,and the natural healthy oils of the kernel oxidize, or become rancid. Remaining are less nutrients, more calories and starchy carbohydrates. Even though you may exercise on a regular basis consuming gluten rich foods can lead to accumulation of body fat around your waistline.
The alternatives that will help you in eating less gluten and refined grain based foods. Eating more fruits and vegetables and making them a regular part of your daily diet.
Check out this website for a variety of healthier salad dressings. My favorites are Balsamic vinaigrette, and raspberry vinaigrette. http://www.naturallyfresh.com/
Three Days Later
The first thing I discovered was to understand gluten, you need to know a lot about grains. Most grains are ground into a fine powder, known as refined grains, also known as all purpose white flour. When ground into flour the resulting food of most grains will act like sugar in the body. Causing blood sugar spikes and overloading the pancreas output of insulin. Two slices of whole wheat bread raises blood sugar levels more than six teaspoons of table sugars will. Foods made from refined grains would include bread, cereals, pancakes, pasta, pizza dough, crackers, cookies cakes, processed snack pastries. Gluten is a protein found in the endosperm of wheat, rye, barley, and related grains. The endosperm is a part of the grain left after milling containing mostly starchy carbohydrates and reduced amounts of vitamins, antioxidants, and phytonutrients. Gluten is also used as a stabilizing agent in ice cream, ketchup, and processed meats. Health risk factors of refined grains and gluten include heart disease, weight gain, and diabetes. Medical research has found gluten triggers brain receptors that increase your appetite and food cravings. Medical researchers have also reported that refined grains are the most harmful influence in the American diet. Gluten can increase unhealthy fat accumulation around your waistline. What is a gluten free diet? A diet excluding gluten found in wheat, rye, and barley. Of interest to heart patients is which foods a naturally gluten-free? Beans, nuts, seeds, eggs, fish, poultry, fruits, vegetables, and most dairy products are gluten free. Gluten-free grains include buckwheat, cornmeal, flax, rice flour, corn flour, bean flour, soy flour, hominy, millet, sorghum, and soy.
Whole grain food must include all of the edible parts of the grain kernel. The bran, the germ, and the endosperm. These are the nutrient containing layers of the whole kernel and when the kernel is cracked, ground, or crushed those layers disappear,and the natural healthy oils of the kernel oxidize, or become rancid. Remaining are less nutrients, more calories and starchy carbohydrates. Even though you may exercise on a regular basis consuming gluten rich foods can lead to accumulation of body fat around your waistline.
The alternatives that will help you in eating less gluten and refined grain based foods. Eating more fruits and vegetables and making them a regular part of your daily diet.
Check out this website for a variety of healthier salad dressings. My favorites are Balsamic vinaigrette, and raspberry vinaigrette. http://www.naturallyfresh.com/
Sunday, July 8, 2012
Healthier Salads Going Nuts #119
We have discussed some of the health benefits of spinach, which Cindy and I eat quite often. Usually in salads and very often we use baby spinach. We do on occasion have cooked spinach. I like spinach cooked in a particular vegetarian pasta dish I enjoy called sostanza.
Spinach has been referred to by many nutritionists and articles as a power plant and considered one of the most highly nutrient rich vegetables. I frequently take a small handful of baby spinach and eat it almost as I would a chip like snack. I also may take baby spinach and add to an avocado vegetarian sandwich Cindy makes. Spinach can be lightly grilled or sauteed with other vegetables and served mixed with olive oil and garlic. There are many possibilities on how to enjoy and frequently eat this most healthy vegetable. Since I am not much of a cook, once I get past oatmeal, I need to depart from spinach recipes and go to some of the health benefits.
Spinach is packed with several powerful nutrients. Worlds Healthiest Foods ranks spinach as the top vegetable for nutrient content. Rich in vitamins, minerals, and the healthy phytonutrients, beta-carotene, lutein, and zeaxanthin. Baby spinach, which normally is stored in clear plastic plastic containers, has been shown to not lose antioxidant value when stored in this manner and exposed to light. Studies have shown spinach to offer significant protection against prostrate cancer. Helps lower blood pressure and blood vessel related problems. Research has shown spinach to contain anti-cancer, and anti-inflammatory flavenoids. It is also high in vitamin K, vitamin A, vitamin C, vitamin B2, B6, manganese, folate, and iron. Vitamin K is important for good bone health especially as you grow older. I have read where spinach should not be washed before storing due to water encouraging spoilage. It is suggested to wash only just before usage.
I eat a lot of walnuts by adding them to a salad or as a mid-day snack. While doing some research on walnuts, I was extremely surprised to read where less than 6% of all adults eat any type of tree nuts. I certainly do my part by making pecans and walnuts a part of my regular diet. Walnuts are rich in vitamin E and antioxidants which reduce the risk of heart disease and diabetes. Walnuts are an excellent source of omega-3 fatty acids. When I was a child, we only ate walnuts during the Christmas holidays. I grew up thinking walnuts were a special holiday treat and only when I became an adult did I realize they were available throughout the year. Add to the list of healthy nuts that are part of my regular diet, pecans. Pecans, similar to walnuts, are also high in vitamin E, antioxidants, and are considered to be an excellent source of protein.
Let me give you a small tip on how I incorporate such a variety of nuts and seeds into my daily diet. First we always have some in our pantry. Next we eat a lot of salads. Virtually in every salad we have at home, I am adding walnuts, pecans, sunflower kernels, strawberries, grapes, maybe bananas, maybe apples.
Next topic is learning more about gluten.
Spinach has been referred to by many nutritionists and articles as a power plant and considered one of the most highly nutrient rich vegetables. I frequently take a small handful of baby spinach and eat it almost as I would a chip like snack. I also may take baby spinach and add to an avocado vegetarian sandwich Cindy makes. Spinach can be lightly grilled or sauteed with other vegetables and served mixed with olive oil and garlic. There are many possibilities on how to enjoy and frequently eat this most healthy vegetable. Since I am not much of a cook, once I get past oatmeal, I need to depart from spinach recipes and go to some of the health benefits.
Spinach is packed with several powerful nutrients. Worlds Healthiest Foods ranks spinach as the top vegetable for nutrient content. Rich in vitamins, minerals, and the healthy phytonutrients, beta-carotene, lutein, and zeaxanthin. Baby spinach, which normally is stored in clear plastic plastic containers, has been shown to not lose antioxidant value when stored in this manner and exposed to light. Studies have shown spinach to offer significant protection against prostrate cancer. Helps lower blood pressure and blood vessel related problems. Research has shown spinach to contain anti-cancer, and anti-inflammatory flavenoids. It is also high in vitamin K, vitamin A, vitamin C, vitamin B2, B6, manganese, folate, and iron. Vitamin K is important for good bone health especially as you grow older. I have read where spinach should not be washed before storing due to water encouraging spoilage. It is suggested to wash only just before usage.
I eat a lot of walnuts by adding them to a salad or as a mid-day snack. While doing some research on walnuts, I was extremely surprised to read where less than 6% of all adults eat any type of tree nuts. I certainly do my part by making pecans and walnuts a part of my regular diet. Walnuts are rich in vitamin E and antioxidants which reduce the risk of heart disease and diabetes. Walnuts are an excellent source of omega-3 fatty acids. When I was a child, we only ate walnuts during the Christmas holidays. I grew up thinking walnuts were a special holiday treat and only when I became an adult did I realize they were available throughout the year. Add to the list of healthy nuts that are part of my regular diet, pecans. Pecans, similar to walnuts, are also high in vitamin E, antioxidants, and are considered to be an excellent source of protein.
Let me give you a small tip on how I incorporate such a variety of nuts and seeds into my daily diet. First we always have some in our pantry. Next we eat a lot of salads. Virtually in every salad we have at home, I am adding walnuts, pecans, sunflower kernels, strawberries, grapes, maybe bananas, maybe apples.
Next topic is learning more about gluten.
Friday, July 6, 2012
Heart Health Food Ideas #118
I received some encouraging news from my cardiologist today. I can stop taking one of my blood pressure medications, Norvasc. This is good news because my diet and exercise supposedly have done for me what they should. Lowered my blood pressure enough to where I do not need all of the medications I have been taking.
I tend to stray more frequently from the three basic specific heart patient recovery subjects. Weight loss, exercise, and healthy food diet. For a heart attack survivor heart patient, there are many continuing stages of recovery. I am not sure if there is an end, other than the obvious, of living a lifestyle as a heart patient. Because of the many levels of heart patients, it is sometimes difficult to write about specific information that would apply to every reader. An example is weight loss. I currently write much more about healthy foods. Especially why they are healthy for our heart health, rather than about foods that relate more to weight loss, which many readers would have a greater interest in. I actually could write more about my weight loss experiences and the foods I gave up and why I gave them up. Most of you know where I am headed with this and why I brought this subject up. You readers who are more interested in weight loss, need to be very curious about the most healthy foods and the reasons they are healthy. Why? Because what I believe about weight loss for heart patients is to not go on a diet. You first will have to eliminate your bad eating habits and no longer eat unhealthy foods. I am not taking a short cut here, but you, the heart patient, know much better than any of us which foods you eat that are absolutely bad for your cholesterol and heart health. Many times it is as much as how the food is prepared. Chicken is my primary source of protein, I eat it roasted, grilled, or boiled. Skinless chicken breast. No fried or cooked in a sauce or gravy. Therefore, you as an individual, obviously know which foods you need to eliminate from your diet to improve and maintain a healthy heart lifestyle. As you avoid specific foods, you should be considering what healthy foods you are not currently eating that you need to add to your daily diet. Perhaps fruits. Fruits that could replace perhaps treats as ice cream, sugary process snack foods, fried foods? Maybe rather than adding croutons, bacon bits, and cheese to your salads you could use fruits. Here is an example of what I do. Take a basic lettuce and spinach salad. I add sliced strawberries, grapes, sunflower seed kernels and walnuts. Optional depending on what I may or may not want would be these. Tuna fish, chicken breast, sliced banana, apple, almonds The healthy options can go on and on. Salad dressings? I never let calories in salad dressings be the deciding reason I use it or not. I look at fats, sugar, cholesterol. I avoid and do not use the heavy creamy type dressings, Thousand Island, ranch, green goddess, creamy Italian and the such. I will use a vinegar and oil Italian, balsamic vinaigrette, raspberry vinaigrette, or Natural Fresh brand citrus balsamic vinaigrette which is my favorite. Now this is one of the best examples that I can give you on creating a new healthy food diet for yourself. Along with the change to healthier foods you will lose weight. If you don't, it is only because you are not completely avoiding the foods you know you should not be eating as a heart patient. You need to consider where you want your heart health to be in 6 months. For me the weight loss was secondary, sort of a by product of getting myself healthy. I am sure a lot of you have taken the same approach at becoming healthy as I did. Exercise, rest, and medication will be limited to what extent they will improve your heart health if you continue with the same poor unhealthy diet and eating habits.
Squeeze a generous amount of chocolate and follow with caramel syrup into a plastic cup. Add a lot of soft vanilla ice cream. More chocolate syrup. More caramel syrup and top it all off with a large piece of crispy fried bacon. What we have here is Burger Kings new Bacon Sundae. A whopping 510 calories, 18 grams of fat, and 61 grams of sugar. These are the kind of foods that many of us use to have great pleasure in eating. Thank goodness we changed. You can too.
I tend to stray more frequently from the three basic specific heart patient recovery subjects. Weight loss, exercise, and healthy food diet. For a heart attack survivor heart patient, there are many continuing stages of recovery. I am not sure if there is an end, other than the obvious, of living a lifestyle as a heart patient. Because of the many levels of heart patients, it is sometimes difficult to write about specific information that would apply to every reader. An example is weight loss. I currently write much more about healthy foods. Especially why they are healthy for our heart health, rather than about foods that relate more to weight loss, which many readers would have a greater interest in. I actually could write more about my weight loss experiences and the foods I gave up and why I gave them up. Most of you know where I am headed with this and why I brought this subject up. You readers who are more interested in weight loss, need to be very curious about the most healthy foods and the reasons they are healthy. Why? Because what I believe about weight loss for heart patients is to not go on a diet. You first will have to eliminate your bad eating habits and no longer eat unhealthy foods. I am not taking a short cut here, but you, the heart patient, know much better than any of us which foods you eat that are absolutely bad for your cholesterol and heart health. Many times it is as much as how the food is prepared. Chicken is my primary source of protein, I eat it roasted, grilled, or boiled. Skinless chicken breast. No fried or cooked in a sauce or gravy. Therefore, you as an individual, obviously know which foods you need to eliminate from your diet to improve and maintain a healthy heart lifestyle. As you avoid specific foods, you should be considering what healthy foods you are not currently eating that you need to add to your daily diet. Perhaps fruits. Fruits that could replace perhaps treats as ice cream, sugary process snack foods, fried foods? Maybe rather than adding croutons, bacon bits, and cheese to your salads you could use fruits. Here is an example of what I do. Take a basic lettuce and spinach salad. I add sliced strawberries, grapes, sunflower seed kernels and walnuts. Optional depending on what I may or may not want would be these. Tuna fish, chicken breast, sliced banana, apple, almonds The healthy options can go on and on. Salad dressings? I never let calories in salad dressings be the deciding reason I use it or not. I look at fats, sugar, cholesterol. I avoid and do not use the heavy creamy type dressings, Thousand Island, ranch, green goddess, creamy Italian and the such. I will use a vinegar and oil Italian, balsamic vinaigrette, raspberry vinaigrette, or Natural Fresh brand citrus balsamic vinaigrette which is my favorite. Now this is one of the best examples that I can give you on creating a new healthy food diet for yourself. Along with the change to healthier foods you will lose weight. If you don't, it is only because you are not completely avoiding the foods you know you should not be eating as a heart patient. You need to consider where you want your heart health to be in 6 months. For me the weight loss was secondary, sort of a by product of getting myself healthy. I am sure a lot of you have taken the same approach at becoming healthy as I did. Exercise, rest, and medication will be limited to what extent they will improve your heart health if you continue with the same poor unhealthy diet and eating habits.
Squeeze a generous amount of chocolate and follow with caramel syrup into a plastic cup. Add a lot of soft vanilla ice cream. More chocolate syrup. More caramel syrup and top it all off with a large piece of crispy fried bacon. What we have here is Burger Kings new Bacon Sundae. A whopping 510 calories, 18 grams of fat, and 61 grams of sugar. These are the kind of foods that many of us use to have great pleasure in eating. Thank goodness we changed. You can too.
Monday, July 2, 2012
Weight Loss Recognition + Facebook #117
Let me ask you something. Do you think it is okay to ask a woman about weight loss? I am talking about someone you would know. Cindy says you shouldn't mention it. I know you can't go up and say, hey, you use to big pretty big and now you don't look so big. How much weight have you lost? I am speaking about a lady I use to work with. Recently I saw her and she has lost what must be more than 50 pounds. I am wondering if exercise and workouts have been a part of her weight loss? Also, I would like to know if she went on a diet or changed her eating habits and health lifestyle. Which is leading me to ask her about it. I am sure she would take it in a complimentary way. Thinking about it. You know, after seeing her for the first time in quite a while, I am sure she expected some comment from me about her new look. She knows I know she lost weight and she is wondering why I would ignore the subject. You know when you first started losing weight, you wanted people to acknowledge they noticed a difference, and remember how you liked them asking you about it.
I think I have settled into a new schedule of when I am going to work out. I no longer go early in the sun-rising hours each morning. I now go sometime between 7:00-8:00 am which seems to fit me well. The reason? I have gone through some sort of sleep and rest change. I am not sure, but it must be associated with my daily medication. I now sleep straight through the night and do not wake up until around 6:30 am. Which is quite later than my previous 20 plus year sleep habits. This all has to do with my low blood pressure and tiring easily, I am quite sure. Even after an extra 3 hours or so of sleep I still need, want, and take a couple of very short naps during the day. Anyway, after trying several different workout times for the last month I like this current schedule. Gives me time to get up, shower, shave, have breakfast, coffee, get my workout stuff and go. Plus I really feel good while working out. It is like I have taken some magic pill. I really feel that good while exercising. I would like for that peppy feeling to last all day.
My daughter, Ann, recently wrote in Facebook that I am OCD about exercise and eating healthy. Ever since, I have been trying to figure out what she meant. She doesn't know that I know, because she knows I don't know how to get into Facebook. Do you know? Cindy knows. She told me about my being mentioned in Ann's Facebook. Anyway, I am pretty sure I know what it means. Come on, you knew I would know. It's Facebook code for Our Crazy Dad........
I think I have settled into a new schedule of when I am going to work out. I no longer go early in the sun-rising hours each morning. I now go sometime between 7:00-8:00 am which seems to fit me well. The reason? I have gone through some sort of sleep and rest change. I am not sure, but it must be associated with my daily medication. I now sleep straight through the night and do not wake up until around 6:30 am. Which is quite later than my previous 20 plus year sleep habits. This all has to do with my low blood pressure and tiring easily, I am quite sure. Even after an extra 3 hours or so of sleep I still need, want, and take a couple of very short naps during the day. Anyway, after trying several different workout times for the last month I like this current schedule. Gives me time to get up, shower, shave, have breakfast, coffee, get my workout stuff and go. Plus I really feel good while working out. It is like I have taken some magic pill. I really feel that good while exercising. I would like for that peppy feeling to last all day.
My daughter, Ann, recently wrote in Facebook that I am OCD about exercise and eating healthy. Ever since, I have been trying to figure out what she meant. She doesn't know that I know, because she knows I don't know how to get into Facebook. Do you know? Cindy knows. She told me about my being mentioned in Ann's Facebook. Anyway, I am pretty sure I know what it means. Come on, you knew I would know. It's Facebook code for Our Crazy Dad........
Thursday, June 28, 2012
Heart Attack And Stroke Similarities #116
A stroke or "brain attack" occurs when a blood clot blocks an artery, or a blood vessel breaks, interrupting blood flow to an area of the brain. When either of these things happen, brain cells begin to die and brain damage occurs. The preceding being a quote from the National Stroke Association.
I thought we might look into the similarities of heart attack and stroke and the causes. To me, stroke sometimes carries some terrible consequences to the survivors that are much more difficult to overcome than we heart attack survivors have to deal with.
There are two types of strokes. Iscehemic, being when arteries are blocked restricting blood flow to the brain. Hemorrhagic stroke is a blood vessel in the brain breaks leaking blood into the brain. If one of these two occur, brain cells begin to die and other body function are affected. These include the movement and use of arms and legs. The ability to speak, and memory recall can be affected. Stroke survivors can suffer long term disabilities from the loss of normal physical abilities and mental functions.
Some warning signs of a stroke are the occurrence of unusually strange or slurred speech, a droop in the face when attempting to smile, disorientation, difficulty holding arms in a raised position. High cholesterol or high blood pressure are stroke risk factors. Smoking and being overweight are also high risk factors. Just as a heart attack victim having a mild pre-attack event not realizing the symptoms, it can be much the same for a mild stroke victim. Not knowing at the time they are having a stroke.
From posting Heart Attack #84 we know heart attack symptoms and causes, but what are the differences between a heart attack and stroke? The heart is damaged when flow in an artery providing blood to the heart is blocked resulting in a heart attack. When a similar blockage restricts blood in an artery to the brain, the affected section of the brain begins to die from a lack of adequate blood. That results in the loss of function controlled by those brain cells, are known as a stroke. Both most often but not always, are the result of an unhealthy lifestyle. Inadequate exercise smoking, poor diet, or eating habits, being overweight, and stress are all high risk factors for heart attack or stroke.
Now on to healthy food ideas. Edamame are steamed or boiled in the pod soybeans. We live in a geographical area of the country where soybeans are a major farm crop. Soybeans are normally left on the vine until fully ripened and dried. Once dry, the pods begin to break open and the dried beans will begin to fall to the ground. Farmers will wait until fully dried and then harvest before the beans fall from the pods. Edamame is a young soybean cut from the plant while still green and fresh. Left in the pod, the beans are steamed or boiled and then eaten as you would an appetizer or snack. At least that has been my experience. They are very nutritious, high in protein, and omega-3 fatty acids. Our granddaughter likes them and introduced them to us when we took her to an oriental style restaurant. You might be thinking, wow, what is this about? Edamame, yeah sure, I am going to run out and buy some. I thought I should pass this along to you as we search for more variety in healthy vegetables. It is not a regular part of my diet, but we do eat them. I have gotten into somewhat of a rut when it comes to vegetables and I am trying to have more variety and more often. Last night we had an old farm style fresh vegetable dinner from what Cindy had gotten at a farmer's market. Squash, tomatoes, cucumbers, vadalia onions, country peas, cayenne peppers and corn on the cob. It was all freshly bought that day from the market, prepared and cooked without any unhealthy add to's and it was great.
Next time short discussion about weight loss and exercise.
I thought we might look into the similarities of heart attack and stroke and the causes. To me, stroke sometimes carries some terrible consequences to the survivors that are much more difficult to overcome than we heart attack survivors have to deal with.
There are two types of strokes. Iscehemic, being when arteries are blocked restricting blood flow to the brain. Hemorrhagic stroke is a blood vessel in the brain breaks leaking blood into the brain. If one of these two occur, brain cells begin to die and other body function are affected. These include the movement and use of arms and legs. The ability to speak, and memory recall can be affected. Stroke survivors can suffer long term disabilities from the loss of normal physical abilities and mental functions.
Some warning signs of a stroke are the occurrence of unusually strange or slurred speech, a droop in the face when attempting to smile, disorientation, difficulty holding arms in a raised position. High cholesterol or high blood pressure are stroke risk factors. Smoking and being overweight are also high risk factors. Just as a heart attack victim having a mild pre-attack event not realizing the symptoms, it can be much the same for a mild stroke victim. Not knowing at the time they are having a stroke.
From posting Heart Attack #84 we know heart attack symptoms and causes, but what are the differences between a heart attack and stroke? The heart is damaged when flow in an artery providing blood to the heart is blocked resulting in a heart attack. When a similar blockage restricts blood in an artery to the brain, the affected section of the brain begins to die from a lack of adequate blood. That results in the loss of function controlled by those brain cells, are known as a stroke. Both most often but not always, are the result of an unhealthy lifestyle. Inadequate exercise smoking, poor diet, or eating habits, being overweight, and stress are all high risk factors for heart attack or stroke.
Now on to healthy food ideas. Edamame are steamed or boiled in the pod soybeans. We live in a geographical area of the country where soybeans are a major farm crop. Soybeans are normally left on the vine until fully ripened and dried. Once dry, the pods begin to break open and the dried beans will begin to fall to the ground. Farmers will wait until fully dried and then harvest before the beans fall from the pods. Edamame is a young soybean cut from the plant while still green and fresh. Left in the pod, the beans are steamed or boiled and then eaten as you would an appetizer or snack. At least that has been my experience. They are very nutritious, high in protein, and omega-3 fatty acids. Our granddaughter likes them and introduced them to us when we took her to an oriental style restaurant. You might be thinking, wow, what is this about? Edamame, yeah sure, I am going to run out and buy some. I thought I should pass this along to you as we search for more variety in healthy vegetables. It is not a regular part of my diet, but we do eat them. I have gotten into somewhat of a rut when it comes to vegetables and I am trying to have more variety and more often. Last night we had an old farm style fresh vegetable dinner from what Cindy had gotten at a farmer's market. Squash, tomatoes, cucumbers, vadalia onions, country peas, cayenne peppers and corn on the cob. It was all freshly bought that day from the market, prepared and cooked without any unhealthy add to's and it was great.
Next time short discussion about weight loss and exercise.
Sunday, June 24, 2012
Heart Healthy Diet Advice #115
The Mediterranean diet remains what I have attempted to most closely use as a guide in determining healthy foods for me. I am not saying I am a strict follower of the Mediterranean diet. I would if I could. I do not cook, and do not do the grocery shopping. I don't eat much poultry and almost no fish. The salads, olive oil, vegetables, cheese, yogurt, fresh fruits, foods of the Mediterranean diet I do incorporate into my diet. Especially the cheese, yogurt, olive oil and salads. What the Mediterranean diet has in common with the French Paradox, or French diet, is the high amount of fat that is consumed. Yet cardiovascular disease rates remain low. One reason is thought to be the good health effects of olive oil. Another variable is the difference in the fat based foods consumed. The Mediterranean diet consisting mostly of monounsaturated fats and the absence of large amounts of fat from fried fast foods, processed snack foods and the such. Also, eating smaller portions and a more physically active oriented lifestyle is a part of the diet of the people of the Mediterranean.
There seems to be one common thread I have found in researching the French and Mediterranean diets. More emphasis in the culture of enjoying the meal, and dining experience as much as the food itself. They seem to have the same greater enjoyment of freshly prepared, simpler foods and dishes. I think we all will agree that before we changed our eating habits and lifestyle, the quality and dining experience were not necessarily important. It was more about satisfying our desire for instant gratification through food, followed by when and what are we going to eat next. Sound familiar? Any regrets? I know I do. I sometimes think about for how long I abused and neglected my body and health for my personal gratifications.
Snacking is another problem for me. More so than anything else I have changed in my eating habits, is the desire to snack between meals. That has been the most difficult. I hope I have mastered that by taking advantage of snacking. Having smaller meals and eating small amounts of fruit in between meals to lessen the desire for the foods I use to have for snacks. If I have a larger meal for dinner, then I make sure I eat nothing afterwards. I still will drink a very small glass of skim milk before bedtime, if I am hungry, rather than eating something. I will repeat what I have told you before about changing your total eating habits to healthy. For me, I do not see the desire to go back to the old ways to ever completely go away. There will always be that hunger battle inside yourself. Some small parts of the food desire that is. I do not ever think about having a hamburger, fries, a beef steak dinner or food like that. I don't dream about an extravagant Thanksgiving turkey dinner. It is the small things I miss. The candy bar, popcorn at a movie, my private supply of butter pecan ice cream, chocolate milk, or a pecan pie. Yes, in some ways I think it will be like being on a diet from now until I go away, or give in. And I definitely do not plan on giving in. Very early in the beginning of this blog I discussed that to me, in my past eating was like being addicted to drugs. The desire will never ever go away and there is no, "well maybe just once won't hurt." Once you go back, there is no turning around.
Cindy says I should never end these on a downside. Easy for her to say. She can eat Cheetos and Snickers candy bars. I need to tell you a while back she brought home a Snickers for me which I left lying on the kitchen counter for days until it magically disappeared. I ask about it and she said she had gotten mad at me and ate the Snickers to teach me a lesson................... Don't ask. I have absolutely no idea.
There seems to be one common thread I have found in researching the French and Mediterranean diets. More emphasis in the culture of enjoying the meal, and dining experience as much as the food itself. They seem to have the same greater enjoyment of freshly prepared, simpler foods and dishes. I think we all will agree that before we changed our eating habits and lifestyle, the quality and dining experience were not necessarily important. It was more about satisfying our desire for instant gratification through food, followed by when and what are we going to eat next. Sound familiar? Any regrets? I know I do. I sometimes think about for how long I abused and neglected my body and health for my personal gratifications.
Snacking is another problem for me. More so than anything else I have changed in my eating habits, is the desire to snack between meals. That has been the most difficult. I hope I have mastered that by taking advantage of snacking. Having smaller meals and eating small amounts of fruit in between meals to lessen the desire for the foods I use to have for snacks. If I have a larger meal for dinner, then I make sure I eat nothing afterwards. I still will drink a very small glass of skim milk before bedtime, if I am hungry, rather than eating something. I will repeat what I have told you before about changing your total eating habits to healthy. For me, I do not see the desire to go back to the old ways to ever completely go away. There will always be that hunger battle inside yourself. Some small parts of the food desire that is. I do not ever think about having a hamburger, fries, a beef steak dinner or food like that. I don't dream about an extravagant Thanksgiving turkey dinner. It is the small things I miss. The candy bar, popcorn at a movie, my private supply of butter pecan ice cream, chocolate milk, or a pecan pie. Yes, in some ways I think it will be like being on a diet from now until I go away, or give in. And I definitely do not plan on giving in. Very early in the beginning of this blog I discussed that to me, in my past eating was like being addicted to drugs. The desire will never ever go away and there is no, "well maybe just once won't hurt." Once you go back, there is no turning around.
Cindy says I should never end these on a downside. Easy for her to say. She can eat Cheetos and Snickers candy bars. I need to tell you a while back she brought home a Snickers for me which I left lying on the kitchen counter for days until it magically disappeared. I ask about it and she said she had gotten mad at me and ate the Snickers to teach me a lesson................... Don't ask. I have absolutely no idea.
Thursday, June 21, 2012
Resveratrol In Grapes And Wine #114
Yes, you read it correctly. The last posting number was #112 and this is #114. There is no #113. How quickly you have forgotten. There was no posting #13. Go back and read #15 getting back on track. We must not test or tempt the dark forces of 13. Not that I am superstitious, I just don't want to put you in a uncomfortable situation knowing how you feel about the dark forces of number 13 and all.
Grapes are a favorite of mine which we discussed in an earlier posting. I have long eaten grapes and consider them a regular part of my current heart healthy diet. Grapes are a low glycemic index food, which is good. See #103 Good Carbohydrates. If you are eating grapes you should know to eat the skin of the grapes. The grape skin contains some very healthy phytonutrients such as resveratol which researchers believe play a major role in your longevity genes. Few foods rank as highly as grapes in their amount and variety of healthy nutrients. In general terms, the health benefits derived from eating grapes include, cardiovascular, protects from free radicals, blood sugar regulation, cholesterol control, anti-aging and longevity, lowers the risk of some forms of cancer.
Drinking red wine and the French Paradox. I was not at all familiar with, nor had ever heard this term until I begin to do more research on grapes. I read several sources and most agreed with what I initially found. "French Paradox is a description of the low occurrence of heart disease in French people who have a diet containing high amounts of saturated fats." Some medical studies indicate that this low incidence may be the result of the regular consumption of red wine. This has chiefly lead to the theory that moderate regular drinking of red wine, as the French do, will reduce the risk of heart disease. The theory is somewhat based on the effects of resveratrol from the grapes found in the wine. Several articles I have read state that red wines are a source of "low levels" of resveratrol and contradict the cardiovascular benefits of drinking wine. They dispute the positive effects of resveratrol, not in the grapes, but in the low levels found in wine. Grape skins are rich in resveratrol content but apparently are not fully processed in wine making. The health benefits from eating grapes are not challenged, only how strong the benefits of red wine. Therefore, you can decide for yourself. I do not think it would stop me from drinking red wine (which I do not) for possible health benefits or enjoyment.
Now, for what I found more interesting for us as heart patients, and more practical. Two books and authors offer the following reasons for the French being more heart healthy. The Fat Fallacy by Will Clower, and French Women Don't Get Fat by Mireille Guiliano. Good fats versus bad fats. Most of the fats (80%) found in the diet of the French are dairy and vegetable based. Cheese, yogurt, whole milk. They eat more fish. Their full fat foods have a lower sugar content. Americans eat low fat and no fat foods which tend to contain much more sugar. The French diet avoids snacks between meals. French consume less food items as soda, snack foods, and deep fat fried foods. Smaller portion sizes. French tend to savor food at a meal along with the pleasure and satisfaction of the meal. More emphasis on freshness, quality, and variety of food consumed. The following is what I got from all of this: Mark out the word French everywhere you see it, and enter heart healthy. No offense to the French please. This is all about eating the foods, and living the heart healthy lifestyle we have been talking about for months.
We have readers from around the globe and we all share the same heart difficulties and desires to be healthy. You do not have to be French and have access to fine dining and expensive wines to eat healthy. Americans are probably the worst when it comes to having a choice of eating good healthy food or the complete opposite fast food way. We all have some amount of capacity and reasoning power to research and determine what healthy food choices and alternatives are best for us. Quite frankly, I write with little or no knowledge of what foods are easily available in other countries. But I will bet most of you do your homework like I do and find the foods that work best for you.
Thanks for your interest and sharing with the rest of us in striving to be heart healthy individuals. A word of caution. Grapes are noted for being one of the most insecticide applied on during growth, fruits or vegetables. Grapes should be thoroughly washed to rid them of all pesticide residue before eating.
Grapes are a favorite of mine which we discussed in an earlier posting. I have long eaten grapes and consider them a regular part of my current heart healthy diet. Grapes are a low glycemic index food, which is good. See #103 Good Carbohydrates. If you are eating grapes you should know to eat the skin of the grapes. The grape skin contains some very healthy phytonutrients such as resveratol which researchers believe play a major role in your longevity genes. Few foods rank as highly as grapes in their amount and variety of healthy nutrients. In general terms, the health benefits derived from eating grapes include, cardiovascular, protects from free radicals, blood sugar regulation, cholesterol control, anti-aging and longevity, lowers the risk of some forms of cancer.
Drinking red wine and the French Paradox. I was not at all familiar with, nor had ever heard this term until I begin to do more research on grapes. I read several sources and most agreed with what I initially found. "French Paradox is a description of the low occurrence of heart disease in French people who have a diet containing high amounts of saturated fats." Some medical studies indicate that this low incidence may be the result of the regular consumption of red wine. This has chiefly lead to the theory that moderate regular drinking of red wine, as the French do, will reduce the risk of heart disease. The theory is somewhat based on the effects of resveratrol from the grapes found in the wine. Several articles I have read state that red wines are a source of "low levels" of resveratrol and contradict the cardiovascular benefits of drinking wine. They dispute the positive effects of resveratrol, not in the grapes, but in the low levels found in wine. Grape skins are rich in resveratrol content but apparently are not fully processed in wine making. The health benefits from eating grapes are not challenged, only how strong the benefits of red wine. Therefore, you can decide for yourself. I do not think it would stop me from drinking red wine (which I do not) for possible health benefits or enjoyment.
Now, for what I found more interesting for us as heart patients, and more practical. Two books and authors offer the following reasons for the French being more heart healthy. The Fat Fallacy by Will Clower, and French Women Don't Get Fat by Mireille Guiliano. Good fats versus bad fats. Most of the fats (80%) found in the diet of the French are dairy and vegetable based. Cheese, yogurt, whole milk. They eat more fish. Their full fat foods have a lower sugar content. Americans eat low fat and no fat foods which tend to contain much more sugar. The French diet avoids snacks between meals. French consume less food items as soda, snack foods, and deep fat fried foods. Smaller portion sizes. French tend to savor food at a meal along with the pleasure and satisfaction of the meal. More emphasis on freshness, quality, and variety of food consumed. The following is what I got from all of this: Mark out the word French everywhere you see it, and enter heart healthy. No offense to the French please. This is all about eating the foods, and living the heart healthy lifestyle we have been talking about for months.
We have readers from around the globe and we all share the same heart difficulties and desires to be healthy. You do not have to be French and have access to fine dining and expensive wines to eat healthy. Americans are probably the worst when it comes to having a choice of eating good healthy food or the complete opposite fast food way. We all have some amount of capacity and reasoning power to research and determine what healthy food choices and alternatives are best for us. Quite frankly, I write with little or no knowledge of what foods are easily available in other countries. But I will bet most of you do your homework like I do and find the foods that work best for you.
Thanks for your interest and sharing with the rest of us in striving to be heart healthy individuals. A word of caution. Grapes are noted for being one of the most insecticide applied on during growth, fruits or vegetables. Grapes should be thoroughly washed to rid them of all pesticide residue before eating.
Sunday, June 17, 2012
Exercising For Heart Patient Conditioning #112
I would like to make some changes to my workout routine. This comes not long after I have told you how settled into my current routine I am. I may want to do more cardiovascular exercises. Specifically I am thinking about adding 15-20 minutes a day on a cycling machine. At the same time I may not do all of the strength exercises I do. Maybe reduce the number of chin ups, pull ups, and push ups. One reason is I am beginning to show some upper body strength as the result and that is not what I need or want to do. I really would like to be more muscle tone as a runner and not strength oriented. Now I think this is a good example of directing my efforts on what is good for my heart health circumstances. Which is of course what you, as a heart patient should also be doing. We are sharing what has worked for us individually. I really think my efforts, presently, should be more about maintaining a healthy weight. Not weight loss. Continuing to build cardiovascular strength. Not muscles. Increasing my stamina and endurance, much like a distance runner. As we have discussed before, as a heart patient and accepting the effects of age, I am not pushing myself to be a runner. Running is what I would like my next step in exercise becoming, but I am afraid it is too late for me to begin running. Now before you tell me otherwise, I know some of you probably do run and you are probably long past being a spring chicken. I would think you have been running for quite some time and your body, muscles, bones, and joints are in shape and conditioned for running. But to start running at this point I am not so sure about in my circumstances. I am certain I could run a respectful pace and distance for my age and not hurt my heart. I truly believe my heart would be up to a moderate level of running. I am quite sure my bones and joints however would not be up to the task. You know my daughter Michelle and her husband are still competing in triathlons and those events do have an age class and competitors who are well past 65 and into the 70's years of age. But most of these folks are seasoned athletes and are not newcomers. I am sure there are some who have started late in life, but more than likely they have lived a pretty healthy lifestyle for most of it. Now, with all of that being said, it is never too late, as far as age is concerned, and especially for us heart patients, to completely change to a heart healthy lifestyle.
Michelle and her husband remain highly competitive within their respective triathlon classes. They will normally finish within the top 6 and it is not unusual for them to place in the top 3. Whoever finishes the highest has "bragging rights" and it motivates them to train that much harder for the next event.
I just finished reading the book 'Unbroken' by Laura Hillenbrand. It is an amazing story about the life of an Olympian runner of the 1930's, Louie Zamperini. He is 95 years old and continues to live an active and athletic life. If you are still suffering from the effects of heart surgery, the loss of your normalcy and maybe feeling sort of sorry for yourself, read this book. Surely it will inspire you to reclaim your health and better your heart health lifestyle.
Michelle and her husband remain highly competitive within their respective triathlon classes. They will normally finish within the top 6 and it is not unusual for them to place in the top 3. Whoever finishes the highest has "bragging rights" and it motivates them to train that much harder for the next event.
I just finished reading the book 'Unbroken' by Laura Hillenbrand. It is an amazing story about the life of an Olympian runner of the 1930's, Louie Zamperini. He is 95 years old and continues to live an active and athletic life. If you are still suffering from the effects of heart surgery, the loss of your normalcy and maybe feeling sort of sorry for yourself, read this book. Surely it will inspire you to reclaim your health and better your heart health lifestyle.
Subscribe to:
Posts (Atom)