Healthy Living 101

[CarlC]

Geez Chad, I didn't think you had that much weight to give up.

Does the weight loss have any affect on the LDL and triclycerides? What does the doctor think?

Mine from last month:

BP 107/68
RHR 66
HDL 109
LDL 36
Triglycerides 52

I put on four pounds so that's the focus now. Travelling for work is not conducive to daily exercise.

Oh, and stop teasing us with threats of photos Todd

[James OLC]

Anecdotal blood pressure comment for me - I have been on meds for high BP for the last ten (plus) years but have been off them for the last two months. Weight definitely made a difference and there was (or more correctly is) a tipping point for me. I'm about 3/4 of the way to my goal for the year but have been on a plateau that I haven't been able to break through for the last two or three weeks. Frustrating but I think that I can break through it with a more concerted effort. I have two weeks before heading back to Trinidad so it's going to be now or never to get there by the end of the year.

I agree with Carl - travelling is not conductive...

[CarlC]

I too was on BP meds for six years but am now off of them. A 35# weight loss, a focused diet, and regular exercise works wonders toward lowering the body's workload and increasing efficiencies.

People that have not seen me for a while ask me how I've done it. "Diet and exercise." Most people believe there must be a Silver Bullet, but there isn't.

Loosing weight is kinda like bodywork on a car. The first part is pretty easy, but getting the last % takes proportionally a ton more work. For me simply dieting/restricting caloric intake does not work. I have to exercise regularly and have a reasonable diet to make it work.

[James OLC]

During One Lap you inspired me to try although I didn't "get around to it" until mid summer (when a family loss punctuated the need to be doing something). Started in early July with "just" diet and exercise. Initially I tried radically cutting out everything that I perceived to be unhealthy (real or interpreted) - coffee, booze, anything snack-food-ish - but was provided with some very sage advice: if you plan on dropping weight and keeping it off don't do anything that you can't commit to for the rest of your life. There is a balance that you have to find or you'll end up on a roller coaster.

[Denvervet]

I have followed this thread somewhat and thus not sure what's all been discussed but will contribute that I've learned professionally as well as through a fair amount of reading/personal research.
Omega FA supplementation is legit toward helping with lots of medial issues i.e. cardivascular disease, weight reduction, inflammatory disorders,etc

Eat equal amounts of protein to carbs at every meal or snack.
The protein helps downregulate ( reduce) insulin response to ingested carbs.

Fats don't make one fat....carbs do. Insulin response to carbs is what stores fat....not ingesting fat. In fact fact ingestion in fact slows down stomach emptying and thus carb digestion/absorption. Therefore, understand that eating fat free carbs like potatoe chips is more fattening than regular ones..I'm just saying.. Fiber is another way to accomplish this which is why green veggies are helpful.

A glycemic index of foods was determined for diabetic patients to help with their blood glucose control and they found out it had added benefits like reduced body fat & reduced blood pressure. There are plenty of sources of this by googling it. For instance one will find that carrots really aren't that good of an alternative to some other carb sources. It just gives an educated way of determing which foods are best to choose when we do eat carbs. You'll be suprised to find out that whole wheat bread is worse than chocolate...love it

I drink whey protein drinks in the morning because I don't want to eat cottage cheese or meats so much then. And if they taste much better than the ones back in the day...I always make extra in the blender and keep in the fridge so I don't have to make every day. Blender is the key to get them to not be clumpy.
I do eat quite a bit of cottage cheese with lunch to give me added protein as well as it is a great type of protein..easily digested, reduced ammonia by- product of digestion, etc. Is great for people and pets with kidney disorders.

As am sure has been already discussed ..its about balance and being informed.

One good book on the subject is a little old now but does explain the basics "The Zone Diet"

Still got to excercise...as a minimun be physically active.

[Vegas69]

Originally Posted by CarlC

I too was on BP meds for six years but am now off of them. A 35# weight loss, a focused diet, and regular exercise works wonders toward lowering the body's workload and increasing efficiencies.

People that have not seen me for a while ask me how I've done it. "Diet and exercise." Most people believe there must be a Silver Bullet, but there isn't.

Loosing weight is kinda like bodywork on a car. The first part is pretty easy, but getting the last % takes proportionally a ton more work. For me simply dieting/restricting caloric intake does not work. I have to exercise regularly and have a reasonable diet to make it work.

You are absolutely right Carl, there is no secret or new magic potion. Consistent discipline is what gets you there. Educating yourself and stocking your cupboards with healthy choices is key.

For instance, a buddy and I went to the 49'ers vs. Bears game on Monday night in San Francisco. I talked him into running across the Golden Gate bridge and back before the game. We had a great time at the game which included some brews. The next day we felt pretty good but a little off. We grabbed a healthy breakfast and then hit the gym on the 35th floor with a bay view. Two work outs on vacation and we were gone for 30 hours.

I always talk about GOOD habits. You can cement them just like BAD habits. They just don't come quite as naturally or quickly.

[glassman]

Question, do most of you hit (for those that go to gyms) the gym every day or every other day?

And if you couldn't do any upper body, what do most of you do?

Reason I ask, I am a cyclist and this time of year it's hard to be consistent with it, not just the weather but the time change. I have to be in the saddle for a 1,5 hour ride by 2:45/3:00 to be back by 430 (dark and super dangerous to be exercising during commute hour, too many close calls).

I don't have the clear to use my upper body till march (major shoulder surgery) otherwise I'd be rowing ( concept 2 ). Excellent tool for those of us who dirt bike.

So....thinking about joining a gym ...they've worked for me in the past, but I like the outdoors too much, rain or shine.

[hifi875]

I lift 3days a week and run 5 days and one day I run steps in the upper deck of a football stadium. Steps only take about 30 minutes but it's the hardest workout of my week.

[Vegas69]

Nice to have somebody interested, all these other old farts either died or fell off the wagon.

[Vegas69]

Back in November I had a extensive blood test done and found that my B12 level was abnormaly low and my HDL (Good Cholesterol) was also low.

Since, I've been taking an oral B12 supplement daily under my tongue along with two Omega 3 fish pills.

In November:
B12: 326 (200-1100 US/500-1100 Europe/Japan)
HDL: 36 (40-199)

Recently:
B12: 805
HDL: 42

To bring you back up to speed, my doctor said a B12 level under 500 causes a slough of potential problems and that was confirmed by my research. Number one is fatigue. I'm happy that after only 3 months of supplement, I'm well into the normal range. Most research has shown that levels over 1100 are not harmful. I plan to keep supplementing to increase my level.

I've always had low HDL. Through supplement, I have at least moved into the normal range. Clearly, I will continue to supplement likely for life. I've also changed my diet to include more oils and wine. I've continued to eat wild ocean fish every week. Usually Salmon....

The bottom line is you should get checked out by a qualified pyhsician. In a perfect world, your body regulates your levels properly. In my case, I have two blaring issues that can't be overcome with diet. They require supplement. I can honestly say the B12 made a noticable difference the moment I began to supplement. I have since started taking a vitamin D and I could also feel the difference. There is no doubt it has improved my health.

I plan to go back in 6 months or so to have the full spectrum of tests done plus Vitamin D to make sure my numbers are in the sweet spot.