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.
Saturday, July 28, 2012
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........
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