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.

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.

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.   

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.




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. 

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.