Bananas, Posture, #18

We talked about training last time, and I want to follow up on that.  I hope some of you who were not exercising are considering it.  I am assuming you're physically able.  When I began my very short walks my daughter Michelle and wife were very encouraging of me being proactive in exercising. They didn't push or nag on about it, just kind of one little step at a time until I progressed to wanting to join a fitness center.  Some of you new to exercise and fitness might be apprehensive about how to get started, what equipment to use, just everything about it being strange to you.  Don't let that hold you back or you will never get started. I would think most of us who have had heart attacks and heart problems were not much on exercise so you are not by yourself.  I'll be surprised if once you get started you don't enjoy it and feel better about yourself.  Heck if I miss a day I feel like I've let myself down.  One of the things I discussed last time was getting  in an exercise routine, which I firmly believe in.  One  mistake I have made is not changing the exercises I am doing.  I didn't realize I had gotten into a rut.  I told you about me making quite a few changes in my exercises, mostly because I wanted to improve my posture.  Well I've been into it for almost two weeks and I can tell a big difference, plus I'm enjoying having some new exercises to do.

Following are some of most healthy fruits according to World's Healthiest Foods listing.  Cantaloupe, bananas, oranges, pears, apples, grapes, raspberries, watermelon, blueberries, and strawberries. During any given week I will eat all of these varieties when available.  Daily I eat strawberries, oranges,and bananas.  I have looked at several websites for the recommended daily allowance of fruit and have found nothing definitive.   A lot of depending on your age, sex, physical activity and some recommending up to 400-600 grams per day.  We don't have a gram-o-meter at my house so I eat 1 cup of strawberries, or more.  One banana, and one orange.  I am somewhat confused about bananas.  I enjoy having a banana daily, know that they are high in potassium, vitamin B-6, low in sodium and benefit regulating your blood pressure.  But I have read some, not a lot but some, negative articles about effects of eating too many bananas.   One being that bananas are high in sugar and are not a good diet food.  The other is more serious and that is eating too many high potassium foods and the affects of elevated potassium level.  Being high potassium can effect your nerve functions, and cause your heart to decrease activity.  Meaning it could lead to cardiac arrest.  I had an experience about 8  weeks after my heart attack.  I had a blood test taken at my cardiologist office and they called  frantically the next day telling me to cease taking a medication and to stop eating any foods with potassium.  It seems my potassium level was very high.  They changed the medication and told me to stay off the bananas for 2 weeks.

I had a great work out today.  I really got into the elliptical and treadmill with a lot of vigor.  My new floor exercises and pull ups are working.  I can actually see and feel my posture improving, hallelujah, and Cindy agreed in seeing a difference. I can now lay completely flat on the floor, lowering my head all the way down.  In effect being completely flat from back of my head to my heels.  One straight line.  Sad isn't it, being excited about laying my head back all the way flat.  Before I couldn't do it.  That was part of my posture problem, wasn't or couldn't stand erect.  I'm not there yet but I am making good progress.

Next time we will talk about medications and some more about fitness.

Fitness Center, Ellipticals, Treadmills #17

Last post I ask if you were working out, or a member of a fitness club yet?  I'm trying to re-invent myself, workout rigor that is.  I'm hoping to take my workout up a notch or two.  I told you I am now using an elliptical trainer. Most of you know what that is.  It simulates the motion of running without your feet, knees, and legs having to absorb the impact of meeting a hard surface.  It is a way for old timers, like some of us, to exercise the upper and lower body muscles used in running and not having our feet, joints, and knees taking the punishment.  A lot of guys my age run and have been running for years and have kept their body in shape.  A lot of guys and gals our age use an elliptical for exercising those muscles, plus it is excellent cardio exercise.  I only go about 12 - 15 minutes on the elliptical and I'm done.  There is some difference of opinion about the elliptical offering more benefits than the treadmill.  One being there is not much difference in the muscles exercised, which is probably true in the lower body, waist and hips, but I get so much more rigorous upper body movement on the elliptical rather than the treadmill.  Another difference is the rate of calories burned or used.  Some say the two machines are virtually the same.  In my personal use I have found the treadmill to be very good at burning off calories, fat, and working the cardio system.  The elliptical does the same but I use a lot more calories on the elliptical than treadmill.  I use the treadmill first and when finished go directly to the elliptical.  There are several styles of elliptical, rear driven, front driven, different style platforms, handles, and motions.  There are 4 different styles at my fitness center.  Three of which I can not use.  I feel uncomfortable and can't stay on them more than a couple of minutes without feeling awkward and tired.  I finally found one I could get use to. It is a Precor, think the model is 1001.  It has yellow trim.  Anyway,  I am enjoying more each day using the elliptical. The first week I had to really push myself to stay on it, just didn't like it, but as you watch those calories burning off and can feel it pumping your cardio system, you feel better about it.  If I could use only one of the two it would be the treadmill.  I credit it with having a lot to do with my success in rebuilding strength and stamina.

Only occasionally do I use a trainer.  First, they can be expensive, $50.00 - $100.00 per hour.  My membership includes accruing free funds.  I can use for personal training, or classroom group sessions.  I do both, but only when I have accrued free dollars to spend.  Man, I hate for you to figure out I'm cheap......I prefer to think of me as being economical, a complete spending opposite of the person with the Droid Smartphone I live with.

Having a trainer on a regular basis, I believe, is not  necessary. Some folks use a trainer almost every time they work out.  Please don't be offended, I know there are a lot of circumstances where using a personal trainer is important and beneficial.  I'm speaking based on my personal experiences and health circumstances.   As I have said, using a trainer for an orientation, to get you started and to develop an initial exercise routine is important, very important.  You need a thought through plan and a goal of what you need to accomplish.  Remember I put a lot of emphasis on having your cardiologist involved in this stage, before you pick up one pound or take one step on a treadmill.  Your cardiologist needs to advise you in establishing what you can and can not do.  Then talk to your fitness center, tell them of your heart condition, perhaps they have a trainer who works with cardiovascular patients like you .  Once you get all of this done, you will begin to develop a basic routine of the exercises, training machines, and strength equipment you use.  How many repetitions, and how much weight to use. How long to use a treadmill, or elliptical.  Once you do this, then my advice is to establish a routine of in what order and how much time you will spend on each individual segment of your exercise routine.  When I'm doing my routine I stay on course, don't visit with the person beside me or stop and say hello, how are you? and all that stuff.  I complete each segment, and don't vary repetitions, or the order in which I go through my exercise routine.  I save the socializing for when I've finished.  You will find most other people serious about working out will be the same way, they don't want to be interrupted.

Good luck I'm sure you will do well.....

Tuna, Salads, Good Health #16

I have talked about needing to eat more fish for the benefit of omega 3, protein and to better my HDL cholesterol. Tuna is my fish of choice and is a nutrient full food.  It is high in omega 3, protein, and contains several beneficial nutrients and minerals which include; magnesium, selenium, potassium, vitamins B3, B6, and B1.  The omega 3 in tuna is very beneficial to your cardiovascular system and good health.  It reduces the possibility of blood clots in arteries, increases HDL cholesterol, and lessens inflammation which is a cause of plaques that block your arteries.  Tuna and its omega 3 can also lower your triglycerides.  I am now eating tuna at least 3 times a week, normally canned tuna (packed in water), and I eat it with a lettuce and tomato salad for lunch.   For me tuna has been a versatile food much like oatmeal.  Flavorful, filling, satisfying, and healthful.  Much like the benefits of oatmeal, tuna was a mainstay of my weight loss, and I am again enjoying tuna regularly for lunch.

My last triglyceride test result level was 45.  Less than 150 is considered normal, or good.  Triglycerides are calories, or fat not used by your body, which is stored in your bloodstream until needed as energy.  However high levels are unhealthy, and are associated with high cholesterol and heart disease.  I have read that causes of high triglycerides are eating more calories than you use, excessive drinking of alcohol, lack of adequate exercise, and being overweight.  To reduce your triglycerides to normal, or good levels, lose excess weight, eat healthier low calorie foods, such as vegetables, and fruits.  Reduce the amounts of alcohol you drink, and begin to exercise on a regular basis.

I have been reading some about the health benefits of olive oil, eating more foods using olive oil, and the healthy lifestyle of the Mediterranean people.  I am going to try some basic salads and see what I think of them.  I have to admit I'm a little cautious about the calories and amounts of fat in the olive oil or eating any fish cooked in oil.   I just don't want to gain weight or go the wrong way in keeping my cholesterol under control because of the olive oil.  I do intend on trying some Mediterranean salads. 

Three years ago  Cindy and I went to Hawaii, just before the Christmas Holidays. Anthony Bourdain who does a food and travel program, "No Reservations" and his production crew were there and stayed 10 days at the same resort as we did.  His wife was traveling with him and early one morning I went down for coffee and she was seated next to me.  I introduced myself and told her that I had been a fan of her husband's program for quite some time.   She was born on the island of Sardinia and a lot of her family is still there. Bourdain later did a program from Sardinia and went in depth about the healthy lifestyle and health benefits of the local foods they eat.  Obviously olive oil, salads, pasta, cheese, and fresh fish being an important part of  their daily menu. Sardinian's credit their diet with their having such a low rate of cardiovascular health problems.  Tonight we are going to try a new salad, Mediterranean pasta salad.  I may take the pasta out of mine, if it is good I'll post all of the ingredients.  I have been a fan of Anthony Bourdain since he was on the food channel.  I especially like his sort of off-beat sense of humor, and his being quite frank with his opinions.  If you have never seen the program "No Reservations" it is fun to watch and is on the Travel Channel.   Caution, it is not about eating good healthy cholesterol free foods for heart attack survivors.
 I get hungry each time I watch it.............

Are you working out yet?  Have you joined a fitness center?

Next time we will talk about working out, trainers, weight loss and maybe review some new healthy food ideas.