Sports Illustrated named Lebron James as their Sportsman of the Year. He was the MVP of the NBA regular season and the playoff finals. Lebron won the NBA championship with the Miami Heat and an Olympic goal medal, so the Sportsman of the Year sounds reasonable.
Lionel Messi, however, needs to be recognized for a level of excellence that may never be matched. As a soccer player, he plays forward for the Argentina national team and for FC Barcelona. This year, the 5' 7'', 25 year old broke the long standing record of 85 goals in a calendar year. At last count he had 91 and he's not done. Is he the best footballer in history? The debate will continue. At his best, hockey's "Great One" Wayne Gretzky, 1981-82 season, scored 92 goals, breaking the record of 72, while scoring 50 of those goals in just 39 games. But just think, Gretzky was the greatest in the history of a few million, amateur and professional, hockey players world wide, where as Messie is perhaps the greatest among billions of footballers around the globe. As great as he is, some believe, experts included, that Messi isn't even the best soccer player of the year. They"ll cast their vote for Cristiano Ronaldo, a Portugese forward, who plays for Real Madrid. These fierce rivals are scheduled to compete against each other in Madrid, March 2013, as Real Madrid takes on Barcelona.
In my humble opinion, Michael Phelps, Missy Franklin, Usain Bolt, Rory Mcllroy, Serena Williams or Andy Murray, to name just a few, are more deserving than Lebron.
My choice for sportsperson (not sportsman) of the year is Lionel Messi. Like Gretzky, Messi isn't the biggest, fastest, or strongest but there is always the potential for something very special whenever he touches the ball.
Don T
Saturday, December 22, 2012
Time Person Of The Year
Time Magazine named President Barack Obama as the 2012 Person of the Year. I am not surprised, but I do not agree with their choice. Have you ever been introduced to Selman Khan?
I think that the President has been at the forefront on climate change and is forward thinking on energy policy. As he said, green energy research is expensive, but the US must lead the way or we will continue to fall behind. Many years ago Toyota invested and lost billions in developing hybrid technology, but now is the worlds leading auto company. Isn't time that we increased our investment in research and development in an effort to reverse global warming and massive pollution? On other fiscal and economic issues, the President has been fighting an uphill battle against long odds. There is certainly enough blame to go around, and I cannot see his job getting any easier in his second term.
Although, I have always felt that the President's heart was in the right place, it bothers me that he waited for to long to speak out on gay rights and gun control. Obviously, he needed to keep an eye on the polls, but I feel that there is a time when a strong leader has to stand tall and let people know what he believes is moral and just. The tide has changed, and people around the country are speaking up about marriage equality, and the supreme court will finally have an opportunity to make it right.
The President outlined a plan to put Joe Biden in charge of gun control, and it sounds like a great plan, but where were they before? The NRA has now made their position clear, "the only thing that stops a bad guy with a gun is a good guy with a gun". Every gun manufactured in America leaves the factory as a legal firearm, however, over their life time, several guns fall into the wrong hands resulting in death, either from, gang violence, domestic violence, suicide, robbery, accident or mass murder by an insane person. Several of these guns never change hands but the gun owner's life changes, and the result is the same. So how can we ever be safer with more guns, it's not possible. The only hope is to reduce the number of guns, and not just assault weapons, but hand guns that are killing young men and innocent bystanders on every street corner. The time to act is long overdue, and I hope that the politicians are ready to stand up to the NRA. God bless NYC Mayor Bloomberg for rallying other mayors from around the country in an effort to get guns off the streets.
America and countries around the world are warning Iran not to build a nuclear weapon. Have we ever considered, in a serious way, a treaty where all countries, including the US and Russia, agree to the dismantling of all nuclear weapons? Could you imagine a country without guns and a world with out nukes.
Selman Khan, is the founder of the not-for- profit Khan Academy. With 3 degrees from MIT and an MBA from Harvard, Khan left the hedge fund world to run his on line tutorial program. It all began, a few years ago, when he started tutoring his niece, via YouTube, in math. Little did he know that one of his followers was teaching his son math using Khan's lessons. As the say "the rest is history", because that follower was Bill Gates. The Bill and Melinda Gates Foundation is now the academy's major benefactor and many experts believe that their concepts will significantly change the education models of the future. The Khan Academy is not new for 2012, but has recently incorporated several other subjects and has grown into an educational tour de force.
I believe, however, that the Person of the Year should be the same each and every year. They are those who have sacrificed their lives or have put themselves in grave danger to protect others.
God bless the families of our true heroes,
Don T
I think that the President has been at the forefront on climate change and is forward thinking on energy policy. As he said, green energy research is expensive, but the US must lead the way or we will continue to fall behind. Many years ago Toyota invested and lost billions in developing hybrid technology, but now is the worlds leading auto company. Isn't time that we increased our investment in research and development in an effort to reverse global warming and massive pollution? On other fiscal and economic issues, the President has been fighting an uphill battle against long odds. There is certainly enough blame to go around, and I cannot see his job getting any easier in his second term.
Although, I have always felt that the President's heart was in the right place, it bothers me that he waited for to long to speak out on gay rights and gun control. Obviously, he needed to keep an eye on the polls, but I feel that there is a time when a strong leader has to stand tall and let people know what he believes is moral and just. The tide has changed, and people around the country are speaking up about marriage equality, and the supreme court will finally have an opportunity to make it right.
The President outlined a plan to put Joe Biden in charge of gun control, and it sounds like a great plan, but where were they before? The NRA has now made their position clear, "the only thing that stops a bad guy with a gun is a good guy with a gun". Every gun manufactured in America leaves the factory as a legal firearm, however, over their life time, several guns fall into the wrong hands resulting in death, either from, gang violence, domestic violence, suicide, robbery, accident or mass murder by an insane person. Several of these guns never change hands but the gun owner's life changes, and the result is the same. So how can we ever be safer with more guns, it's not possible. The only hope is to reduce the number of guns, and not just assault weapons, but hand guns that are killing young men and innocent bystanders on every street corner. The time to act is long overdue, and I hope that the politicians are ready to stand up to the NRA. God bless NYC Mayor Bloomberg for rallying other mayors from around the country in an effort to get guns off the streets.
America and countries around the world are warning Iran not to build a nuclear weapon. Have we ever considered, in a serious way, a treaty where all countries, including the US and Russia, agree to the dismantling of all nuclear weapons? Could you imagine a country without guns and a world with out nukes.
Selman Khan, is the founder of the not-for- profit Khan Academy. With 3 degrees from MIT and an MBA from Harvard, Khan left the hedge fund world to run his on line tutorial program. It all began, a few years ago, when he started tutoring his niece, via YouTube, in math. Little did he know that one of his followers was teaching his son math using Khan's lessons. As the say "the rest is history", because that follower was Bill Gates. The Bill and Melinda Gates Foundation is now the academy's major benefactor and many experts believe that their concepts will significantly change the education models of the future. The Khan Academy is not new for 2012, but has recently incorporated several other subjects and has grown into an educational tour de force.
I believe, however, that the Person of the Year should be the same each and every year. They are those who have sacrificed their lives or have put themselves in grave danger to protect others.
God bless the families of our true heroes,
Don T
Saturday, December 15, 2012
Tragedy in Newtown, Connecticut
There are just no words to describe the pain and sorrow that the parents and friends in Newtown, Connecticut are feeling today. To harm innocent children in this way is a tragedy that exposes us all to a numbing sense of grief, anger and bewilderment as to what to do.
I have always been in favor of a no gun policy. I believe that private citizens should not be allowed to own guns, but that is not what I want to write about today.
There are some people living a life full of pain, misery and hatefulness. They manage through life one step in front of another, hardly noticed, accomplishing very little and when their time comes they'll pass on and make room for the next generation. It's a very sad situation, yet once in awhile, luck or a guardian angel will step in and turn their life into something so much more meaning full. Once in an extremely long while, we get the opposite, a loner who all of a sudden wants to become famous, punish the world, and make everyone suffer his pain. With the economy at the breaking point and stress levels at such a high level, it seems that this is becoming an all too familiar event. Mental health services have also been cut back to a great extent, and there are many in need who are unable to get assistance. Veterans, returning from the longest wars in our history, are suffering in profound ways and are also not getting the mental health services that they desperately need. Our prisons are filled with nonviolent drug offenders who are not being treated for their addictions but are in an endless no win cycle of incarceration.
When will this all stop? Will we ever return to a time of compassion, community, and hope?
Last night we attended a holiday party sponsored by a small group of parents in support of our high school science research program. There was a discussion about canceling the event due to the tragedy in Connecticut but we held the event and had a very nice time. Every parent there had a child involved in an extensive research project. The connection between parents, all through our children, was such a beautiful thing. The understanding of the effort and commitment that the kids have made to their research was the common bond that made us appreciate, the kids, each other, and their teachers.
It's the connection with other people that counts, especially the ones we take for granted. Life is too short. It is at a time like this that we need to reset our priorities and make a commitment to reach out to others and lend a helping hand. In the holiday season the magnitude of this tragedy is just too much.
Don T
I have always been in favor of a no gun policy. I believe that private citizens should not be allowed to own guns, but that is not what I want to write about today.
There are some people living a life full of pain, misery and hatefulness. They manage through life one step in front of another, hardly noticed, accomplishing very little and when their time comes they'll pass on and make room for the next generation. It's a very sad situation, yet once in awhile, luck or a guardian angel will step in and turn their life into something so much more meaning full. Once in an extremely long while, we get the opposite, a loner who all of a sudden wants to become famous, punish the world, and make everyone suffer his pain. With the economy at the breaking point and stress levels at such a high level, it seems that this is becoming an all too familiar event. Mental health services have also been cut back to a great extent, and there are many in need who are unable to get assistance. Veterans, returning from the longest wars in our history, are suffering in profound ways and are also not getting the mental health services that they desperately need. Our prisons are filled with nonviolent drug offenders who are not being treated for their addictions but are in an endless no win cycle of incarceration.
When will this all stop? Will we ever return to a time of compassion, community, and hope?
Last night we attended a holiday party sponsored by a small group of parents in support of our high school science research program. There was a discussion about canceling the event due to the tragedy in Connecticut but we held the event and had a very nice time. Every parent there had a child involved in an extensive research project. The connection between parents, all through our children, was such a beautiful thing. The understanding of the effort and commitment that the kids have made to their research was the common bond that made us appreciate, the kids, each other, and their teachers.
It's the connection with other people that counts, especially the ones we take for granted. Life is too short. It is at a time like this that we need to reset our priorities and make a commitment to reach out to others and lend a helping hand. In the holiday season the magnitude of this tragedy is just too much.
Don T
Tuesday, December 11, 2012
Mindfulness
On the weekends I love to get up early and lay in bed until the sound of the newspaper hits the driveway. I"ll make my way downstairs, put on a rather large pot of coffee and head to my favorite chair. This quiet time alone is a gift that sets the tone for my entire day. Little did I know, that on a rather ordinary weekend morning, my life would change.
My favorite chair is an old mission styled, solid oak, and leather piece, with wide arms that run it's full length. I can safely rest my coffee on one arm and the paper on the other. As I digest the paper the floor becomes littered with the various sections and by the time I'm finished, there's just enough coffee left for the Mrs.. Just as everyone else is getting up the paper appears reassembled and neatly placed by my wife's spot at the kitchen table.
On a slow day I'll watch Book TV on C-Span, sports, or just flip channels until I get motivated to do something useful. On this day I chose Book TV. Congressman Tim Ryan (not Paul) a Democrate from Ohio was discussing his book entitled "A Mindful Nation". Congressman Ryan's presentation centered on how our political leaders who are so caustic and adversarial towards each other would benefit from the practice of Mindfulness. I knew he was right about our politicians but I had never heard of Mindfulness. I was about to flip channels when I heard him say, that parents are always yelling at their kids to pay attention and to focus in school. I will never forget what he said next, when he said, but they can't because they don't know how to relax. Tim went on to explain how Mindfulness would help them or anyone, even politicians, to relax and gain a stronger inner sense of calm.
I felt an immediate connection and started reading all that I could about Mindfulness. The more I read, the more it made sense. Mindfulness has two basic components: a philosophy of living in the present and the practice of meditation. Meditation has existed in various forms for thousands of years, and Mindfulness is about acceptance, in a nonjudgemental way, of the events and thoughts as they occur in your life at the present moment. There are several techniques associated with the practice, and I would strongly recommend looking into the idea of incorporating meditation into your daily life. I try to meditate every day and found that it has changed my life.
Over the past few months as I started writing and sharing my thoughts I've noticed a paradox. Now whenever I meditate I find that my mind starts to day dream more, and I start thinking about what I want to write. Part of mindfulness is to allow for the wondering mind and to accept all thoughts equally as part of your being present, but recently I've become a little too unfocused. I can't believe how much I enjoying writing and sharing myself, one little story at a time.
Thanks so much, Don T
My favorite chair is an old mission styled, solid oak, and leather piece, with wide arms that run it's full length. I can safely rest my coffee on one arm and the paper on the other. As I digest the paper the floor becomes littered with the various sections and by the time I'm finished, there's just enough coffee left for the Mrs.. Just as everyone else is getting up the paper appears reassembled and neatly placed by my wife's spot at the kitchen table.
On a slow day I'll watch Book TV on C-Span, sports, or just flip channels until I get motivated to do something useful. On this day I chose Book TV. Congressman Tim Ryan (not Paul) a Democrate from Ohio was discussing his book entitled "A Mindful Nation". Congressman Ryan's presentation centered on how our political leaders who are so caustic and adversarial towards each other would benefit from the practice of Mindfulness. I knew he was right about our politicians but I had never heard of Mindfulness. I was about to flip channels when I heard him say, that parents are always yelling at their kids to pay attention and to focus in school. I will never forget what he said next, when he said, but they can't because they don't know how to relax. Tim went on to explain how Mindfulness would help them or anyone, even politicians, to relax and gain a stronger inner sense of calm.
I felt an immediate connection and started reading all that I could about Mindfulness. The more I read, the more it made sense. Mindfulness has two basic components: a philosophy of living in the present and the practice of meditation. Meditation has existed in various forms for thousands of years, and Mindfulness is about acceptance, in a nonjudgemental way, of the events and thoughts as they occur in your life at the present moment. There are several techniques associated with the practice, and I would strongly recommend looking into the idea of incorporating meditation into your daily life. I try to meditate every day and found that it has changed my life.
Over the past few months as I started writing and sharing my thoughts I've noticed a paradox. Now whenever I meditate I find that my mind starts to day dream more, and I start thinking about what I want to write. Part of mindfulness is to allow for the wondering mind and to accept all thoughts equally as part of your being present, but recently I've become a little too unfocused. I can't believe how much I enjoying writing and sharing myself, one little story at a time.
Thanks so much, Don T
Supersize Me or Forks Over Knives
I've been at this get healthy routine for about a year and a half, and things are going pretty well. The holiday season, however, is a real test of one's willpower to eat well and to find the time to get out and exercise.
My food choices now include oatmeal, beans, ground flaxseed, kale, quinoa, a wider variety of vegetables and herbs, nuts, avocados and Greek yogurt. I''ve cut out all sugars, almost all red meat and simple carbs, and I use a minimal of dressing and sauces.
So where does this leave me? Is food for sustenance, pleasure, or medicine?
I believe that you can look at your food choices as ranging from toxic, foie gras, to healthy comfort foods, to a strict vegan diet or any mix, it all up to you and your personal goals. For me, I'm at a crossroad now between what I believe is a reasonable approach and pushing the limits towards an ultra healthy, food as medicine, concept.
If you look at food on a continuum, at one end there is the fast food, junk food, and highly proceeded packaged stuff . They're all full of saturated fats, salt, sugar, and artificial ingredients, but they are also cheap, readily accessible, and taste good. Unfortunately, the poor are disproportionately victimized by this toxic food group, and they pay a heavy price in chronic illness and early death rates. If you've never seen the movie "Supersize Me", you should and compare it to "Forks Over Knives".
A little closer to the center I'll kick in the Atkins - high protein, eat all the bacon and eggs you want philosophy. It unbelievable to me that there are many well educated people who still believe that a high fat, high protein, very low carb diet is a valid option to heart health and longevity. I believe that it's a way to non sustainable rapid weight lose that will make you sick.
In the middle is a well balanced diet of mostly fruits, vegetables, and whole grains with less meat and fatty dairy products. Limiting your sugars and salt, with no trans fats, very few saturated fats, and adding some Omega 3s is a great start. Try not to eat at fast food places and limit your portion sizes especially when eating out. At home stay with healthier cooking methods, leaner meats, and fewer snacks, and with very little effort you can greatly improve your health.
For many years Dean Ornish MD has been the face and an outspoken advocated for a vegetarian, stress reduction lifestyle. His life's work has been to help people become healthier and even reverse heart disease. There are very few who criticize his science and work but some would say that it is too difficult for the average person to stick with his plan. Lee Fulkerson's 2011 documentary "Forks Over Knives" has brought to light a body of research on the effects of diet on heart health and cancer and makes a very strong argument in favor of a plant based diet. Not only does their research show the detrimental effects of animal based foods, but they show how a plant based diet can repair injured blood vessels and reverse heart disease. For me, I believe them.
Pushing the envelope into what I would consider food as medicine is "Eat to Live" by Joel Fuhrman, MD. Fuhrman advocates a vegan and weight loose plan which includes eating 1 pound of raw and 1 pound of cooked vegetables every day. I don't dispute his science but it seems like a little too much of a sacrifice to me.
So where does this leave me? How long do I want to live anyway? and at what price? So far I'm doing okay, but I'm alway opened to new ideas and willing to try new things.
Don T.
My food choices now include oatmeal, beans, ground flaxseed, kale, quinoa, a wider variety of vegetables and herbs, nuts, avocados and Greek yogurt. I''ve cut out all sugars, almost all red meat and simple carbs, and I use a minimal of dressing and sauces.
So where does this leave me? Is food for sustenance, pleasure, or medicine?
I believe that you can look at your food choices as ranging from toxic, foie gras, to healthy comfort foods, to a strict vegan diet or any mix, it all up to you and your personal goals. For me, I'm at a crossroad now between what I believe is a reasonable approach and pushing the limits towards an ultra healthy, food as medicine, concept.
If you look at food on a continuum, at one end there is the fast food, junk food, and highly proceeded packaged stuff . They're all full of saturated fats, salt, sugar, and artificial ingredients, but they are also cheap, readily accessible, and taste good. Unfortunately, the poor are disproportionately victimized by this toxic food group, and they pay a heavy price in chronic illness and early death rates. If you've never seen the movie "Supersize Me", you should and compare it to "Forks Over Knives".
A little closer to the center I'll kick in the Atkins - high protein, eat all the bacon and eggs you want philosophy. It unbelievable to me that there are many well educated people who still believe that a high fat, high protein, very low carb diet is a valid option to heart health and longevity. I believe that it's a way to non sustainable rapid weight lose that will make you sick.
In the middle is a well balanced diet of mostly fruits, vegetables, and whole grains with less meat and fatty dairy products. Limiting your sugars and salt, with no trans fats, very few saturated fats, and adding some Omega 3s is a great start. Try not to eat at fast food places and limit your portion sizes especially when eating out. At home stay with healthier cooking methods, leaner meats, and fewer snacks, and with very little effort you can greatly improve your health.
For many years Dean Ornish MD has been the face and an outspoken advocated for a vegetarian, stress reduction lifestyle. His life's work has been to help people become healthier and even reverse heart disease. There are very few who criticize his science and work but some would say that it is too difficult for the average person to stick with his plan. Lee Fulkerson's 2011 documentary "Forks Over Knives" has brought to light a body of research on the effects of diet on heart health and cancer and makes a very strong argument in favor of a plant based diet. Not only does their research show the detrimental effects of animal based foods, but they show how a plant based diet can repair injured blood vessels and reverse heart disease. For me, I believe them.
Pushing the envelope into what I would consider food as medicine is "Eat to Live" by Joel Fuhrman, MD. Fuhrman advocates a vegan and weight loose plan which includes eating 1 pound of raw and 1 pound of cooked vegetables every day. I don't dispute his science but it seems like a little too much of a sacrifice to me.
So where does this leave me? How long do I want to live anyway? and at what price? So far I'm doing okay, but I'm alway opened to new ideas and willing to try new things.
Don T.
Thursday, December 6, 2012
Home Gym
It's really cold outside. The puddle on our deck is frozen over, but as long as the sky is clear I"ll wait awhile, put on several layers, and go for a run.
Several months ago I decided to turn a small storage room in our basement into a home gym, and after much procrastination I got to work. I lined a larger laundry area with rows of shelves and transfered everything over except for my old textbooks and journals, from many years gone by. They were put out to the curb to be forever carted away. It's amazing how many books and journals can be stored on a small e-device or accessed in seconds on the internet.
Next, I dusted off an old Schwinn exercise bike and switched the seat with a leather one from a old touring bike and upgraded the pedals. This was an easy project that worked out really well. Remember the good old Schwinns with banana seats, high handle bars, and baseball cards in the spokes?
Unfortunately, rebuilding my treadmill didn't go quite as smoothly. I knew that the electronics worked, but that the walking belt was shot. I was able to order a replacement belt and proceed to dismantle everything as per the directions, but soon found out that there were several small nuts and bolts in rather hard to reach places. When I finally had everything back together I realized two very important things: there was still one internal part on the floor and another important piece was in backwards. I started all over, cursing all the way, but I finally had it put together. It took a lot of patients to adjust the tension, a slight turn here and a slight turn there. I plugged the treadmill in and went for a slow test walk. Well, I found out what caused the walking belt to fail in the first place. It was a plastic sleeve on the front roller that was no longer centered and also needed to be replaced. I really don't want to deal with the small nuts and bolts again.
When the treadmill is finished I will focus on installing a padded floor, some other exercise equipment for strength training and a small TV. I plan to take my time and create a nice space so that the other members of my family will also want to use my little gym.
When I started I promised that I would be finished by Christmas. My wife wanted the exercise bike and treadmill out of the family room so that she could decorate for the holidays. My son's school soccer season is over and he wants to start lifting, and there will also be days that I need to come in from the cold. I promised that the gym would be ready for Christmas, but I think that 2013 is more likely.
Let's share another cup of coffee, Don T
Several months ago I decided to turn a small storage room in our basement into a home gym, and after much procrastination I got to work. I lined a larger laundry area with rows of shelves and transfered everything over except for my old textbooks and journals, from many years gone by. They were put out to the curb to be forever carted away. It's amazing how many books and journals can be stored on a small e-device or accessed in seconds on the internet.
Next, I dusted off an old Schwinn exercise bike and switched the seat with a leather one from a old touring bike and upgraded the pedals. This was an easy project that worked out really well. Remember the good old Schwinns with banana seats, high handle bars, and baseball cards in the spokes?
Unfortunately, rebuilding my treadmill didn't go quite as smoothly. I knew that the electronics worked, but that the walking belt was shot. I was able to order a replacement belt and proceed to dismantle everything as per the directions, but soon found out that there were several small nuts and bolts in rather hard to reach places. When I finally had everything back together I realized two very important things: there was still one internal part on the floor and another important piece was in backwards. I started all over, cursing all the way, but I finally had it put together. It took a lot of patients to adjust the tension, a slight turn here and a slight turn there. I plugged the treadmill in and went for a slow test walk. Well, I found out what caused the walking belt to fail in the first place. It was a plastic sleeve on the front roller that was no longer centered and also needed to be replaced. I really don't want to deal with the small nuts and bolts again.
When the treadmill is finished I will focus on installing a padded floor, some other exercise equipment for strength training and a small TV. I plan to take my time and create a nice space so that the other members of my family will also want to use my little gym.
When I started I promised that I would be finished by Christmas. My wife wanted the exercise bike and treadmill out of the family room so that she could decorate for the holidays. My son's school soccer season is over and he wants to start lifting, and there will also be days that I need to come in from the cold. I promised that the gym would be ready for Christmas, but I think that 2013 is more likely.
Let's share another cup of coffee, Don T
Friday, November 30, 2012
Some final nutty and dairy ideas
Although I still have a lot to learn, I would like to wrap up some unfinished business on nutrition.
When I buy nuts and other rather expensive food items, I'll look for a sale and stock up. Guess what, when you have more, you eat more. It is a proven fact that shopping at Costco will make you fat. So just a small palmful of nuts a day as a snack or in a salad is both heart healthy and appetite suppressing. Just remember, they are high in calories, so not too many.
Moving right along. I used to think that a discussion about milk would be easy. For years I would only buy skim milk and use a little in my coffee, and the kids would have it in their cereal. Everything was fine until the not so great Wizard of Oz (Dr. Oz) declared that whole milk was better than fat free. He stated that when you strip out the fat etc., all that's left is a lot of sugar which is much worse for you. Now my teenage son, who wants to gain weight for sports, heard that he can have whole milk and insisted that we comply. We have come to a compromise of 2%, which I believe is not so heart healthy. Once again their are many experts who believe that all dairy products should be eliminated from the diet and they are backed up by a great deal of scientific evidence. I also believe that a plant based vegan diet is very healthy but at what personal costs.
In our house even yogurt has gotten a little complicated. For myself I buy fat free, plain, Greek yogurt and mix in some fresh fruit. For my son, I have to buy Dannon Greek, fat free, fruit flavored and for my wife we just buy any popular brand of light yogurt. If you haven't tried Greek yogurt yet, it wins hands down for protein and less sugar, but varies in tartness by brand. I prefer a more tart flavor over sweet and if a recipe calls for heavy cream, sour cream, etc.., I'll just use yogurt as a substitute.
Picture my ultimate fantasy nightmare. It's a clear night in Paris and we're at a cafe along the Champs-Elysees. Placed before me is a beautiful bottle of wine, a basket of fresh bread, and the most wonderful spread of domestic cheeses. As you already know, I don't drink, and I eat very few carbs, which I absolutely crave. Now I'm overwhelmed with cheese as only the French can create. I'll just say that every man has his weakness.
Don T
When I buy nuts and other rather expensive food items, I'll look for a sale and stock up. Guess what, when you have more, you eat more. It is a proven fact that shopping at Costco will make you fat. So just a small palmful of nuts a day as a snack or in a salad is both heart healthy and appetite suppressing. Just remember, they are high in calories, so not too many.
As a group, nuts are high in monounsaturated fats, which are known to raise your HDL (good cholesterol) and lower the LDL (bad cholesterol). Some nuts are considered better than others for boosting your immune system, and memory, and walnuts get a special shout out for their high antioxidant properties. Raw and dry roasting are best as is all-natural peanut and almond butters.
Moving right along. I used to think that a discussion about milk would be easy. For years I would only buy skim milk and use a little in my coffee, and the kids would have it in their cereal. Everything was fine until the not so great Wizard of Oz (Dr. Oz) declared that whole milk was better than fat free. He stated that when you strip out the fat etc., all that's left is a lot of sugar which is much worse for you. Now my teenage son, who wants to gain weight for sports, heard that he can have whole milk and insisted that we comply. We have come to a compromise of 2%, which I believe is not so heart healthy. Once again their are many experts who believe that all dairy products should be eliminated from the diet and they are backed up by a great deal of scientific evidence. I also believe that a plant based vegan diet is very healthy but at what personal costs.
In our house even yogurt has gotten a little complicated. For myself I buy fat free, plain, Greek yogurt and mix in some fresh fruit. For my son, I have to buy Dannon Greek, fat free, fruit flavored and for my wife we just buy any popular brand of light yogurt. If you haven't tried Greek yogurt yet, it wins hands down for protein and less sugar, but varies in tartness by brand. I prefer a more tart flavor over sweet and if a recipe calls for heavy cream, sour cream, etc.., I'll just use yogurt as a substitute.
Picture my ultimate fantasy nightmare. It's a clear night in Paris and we're at a cafe along the Champs-Elysees. Placed before me is a beautiful bottle of wine, a basket of fresh bread, and the most wonderful spread of domestic cheeses. As you already know, I don't drink, and I eat very few carbs, which I absolutely crave. Now I'm overwhelmed with cheese as only the French can create. I'll just say that every man has his weakness.
Don T
Sunday, November 25, 2012
Sunny Saturday
Thanksgiving was great, and Black Friday went just as I planned, I didn't do anything. I got up late and had a restful day. On Saturday, however, I was up early, read the paper, and got started on a full host of activities including running, yard work, and the movies.
Although I try to stay active throughout the day, running is my main form of exercise. Like diet and nutrition, my running experience has evolved over time, and I have seen my share of ups and downs. So I would like to tell my story by starting in the here and now, and describe what I did yesterday.
I run 5 miles a day, 5 or 6 days a week, on a tree lined paved trail that is shared by cyclists, runners, rollerbladers, and dog walkers. My run is slightly downhill on the outbound, and thus uphill on the return. There are a few small streams along the way and a few rather nice homes close to the trail.
I'll walk about 1/4 of a mile before and after the run, to and from my car, as a form of warm up/down. I'll start out pretty slow for about a 1/2 mile + and try to finish strong. I do not time my run, or look forward to running in any kind of race in the future. Many people, young and old, pass me by, and that's perfectly okay. I do run with a smile and try to say hi, or at least just nod to everyone as we pass each other by. I no longer bring my Ipod, I just relax, run, and enjoy my surroundings. I have perfectly flat feet, but I don't worry about under/over pronation or worry about heal/mid foot/ or toe strike. I studied about all of those things and came to the conclusion that for me the best way to run is the Nike way "Just Do It". After my run I'll take a hot shower, do a series of stretches, and call it a day.
How I came to this relaxed place as a runner was an evolution of trail and error, learning to understand myself, and the effect of some outside influences. I look forward to sharing this part of my story on my road to healthy living.
An amazing web site: www.takethemagicstep.com
Take The Magic Step is an international organization founded by Uta Pipping. Uta was the world #1 ranked marathoner, having won 3 consecutive Boston races, the NYC marathon, and many others as well.. Her organization has an amazing amount of information on healthy living, running, yoga, nutrition, etc.. They are also involved in a number of charitable efforts worldwide.
I didn't get to finish my raking, it was getting late and we needed to get to the theater to see Lincoln. It's a great film about a great man by a great film maker.
Happy feet, Don T
Although I try to stay active throughout the day, running is my main form of exercise. Like diet and nutrition, my running experience has evolved over time, and I have seen my share of ups and downs. So I would like to tell my story by starting in the here and now, and describe what I did yesterday.
I run 5 miles a day, 5 or 6 days a week, on a tree lined paved trail that is shared by cyclists, runners, rollerbladers, and dog walkers. My run is slightly downhill on the outbound, and thus uphill on the return. There are a few small streams along the way and a few rather nice homes close to the trail.
I'll walk about 1/4 of a mile before and after the run, to and from my car, as a form of warm up/down. I'll start out pretty slow for about a 1/2 mile + and try to finish strong. I do not time my run, or look forward to running in any kind of race in the future. Many people, young and old, pass me by, and that's perfectly okay. I do run with a smile and try to say hi, or at least just nod to everyone as we pass each other by. I no longer bring my Ipod, I just relax, run, and enjoy my surroundings. I have perfectly flat feet, but I don't worry about under/over pronation or worry about heal/mid foot/ or toe strike. I studied about all of those things and came to the conclusion that for me the best way to run is the Nike way "Just Do It". After my run I'll take a hot shower, do a series of stretches, and call it a day.
How I came to this relaxed place as a runner was an evolution of trail and error, learning to understand myself, and the effect of some outside influences. I look forward to sharing this part of my story on my road to healthy living.
An amazing web site: www.takethemagicstep.com
Take The Magic Step is an international organization founded by Uta Pipping. Uta was the world #1 ranked marathoner, having won 3 consecutive Boston races, the NYC marathon, and many others as well.. Her organization has an amazing amount of information on healthy living, running, yoga, nutrition, etc.. They are also involved in a number of charitable efforts worldwide.
I didn't get to finish my raking, it was getting late and we needed to get to the theater to see Lincoln. It's a great film about a great man by a great film maker.
Happy feet, Don T
Tuesday, November 20, 2012
Thanksgiving: My sincere thanks
Thanksgiving is here so just enjoy some quality time with your family and friends. Eat and drink your favorite holiday treats, the one's that makes you feel special, and watch a little football, or go for a walk. I plan to do the same, and realize that this is not a good time to keep harping on about food choices and dissecting the merits of this health food over that, or feel guilty about calories. In the spirit of peace, kindness and thanks for my many blessings I will take a break from any discussion of diet and nutrition.
I was in the super market the other day, picking out a turkey when I had a very interesting encounter with a delightful young woman. I had decided on a fresh bird and was looking for the right size when we started talking. She was also selecting a fresh turkey but chose a rather small one . She then went on to explain that they were having a large gathering for the first time, and that her husband wanted to make sure that he could carve the bird with at least a little bit of grace, so she was buying a practice one. For the real deal she planned on making a large, 20+ pounder, and a separate breast. There must be at least a 100 YouTube videos on turkey carving, so does he really need to practice? I feel bad for her kids who will be eating turkey for at least 3 or 4 days before Thanksgiving. I also thought about testing out some new recipes, but where did the time go? Over the past few days our guest list has grown two fold so we're going to just stay with my wife's and kids' favorites. Yesterday, I talked to a guy who is going to smoke his turkey, and nobody is talking about turduckins anymore.
It's hard to put into words just how thankful I feel this year. Over the past few years, the economy has take it's toll on my family, but not nearly to the degree that so many others around the country have suffered. We have plenty to eat every day, access to the best health care, and a small but nice, loving home in a safe neighborhood. My children have very set the bar very high for themselves and are exceeding all of our expectations. As for myself. I am for the first time in a long time truly healthy and feel healthy. So for these blessings I give my most sincere thanks, and hope that your world is equally blessed.
Don T
Sunday, November 18, 2012
Thanksgiving Road Trip
Thanksgiving is just around the corner, and I feel the excitement growing. We usually go to my brother in northern Virginia. He's health conscious and a pretty good chef so we just bring some sides and/or desserts and have a really nice time. On Thanksgiving Day we leave my brother and sister alone in the kitchen, the good soldiers that they are, and head off to DC to the Smithsonian museums. We've been to the Air and Space, US History, National Gallery, and Natural History museums over and over again. All of the government buildings, monuments, and memorials are historic and define our country. We never seem to get enough, and every year we find new things to explore. Visiting the Holocaust Museums is especially moving, and 2 years ago we saw an exhibit of the Terracota Warriors. By the time we get back we're ready to relax and enjoy some quality family time and turkey. On Friday we usually eat out since there are some wonderful, trendy, and ethnic restaurants in the area. Northern Virginia is a great, extension of the DC beltway, and there is so much going on. Saturday is a slow day, maybe we'll sightsee a little, or maybe we'll just hang out, but usually we'll have leftovers and head back to NY. If you've ever been on the NJ Turnpike on Thanksgiving Sunday you'll know why we leave on Saturday. When we travel on Thanksgiving I love seeing minivans, with far away licence plates, filled with wrapped Christmas presents. I don't know why but it just makes me feel good.
This year, my brother is going to be away, and we are going to have Thanksgiving at home. At first, I thought it was just going to be just us but now I'm not sure. We've invited some friends so we'll see. If we have friends I'm going to have to test drive any new culinary creations. I would hate to try something new, and it be a total flop. If it was just us I would search the internet for healthy Thanksgiving or autumn recipes and give a few of them a try but for guests I would have to try out anything new on the family first. Thanksgiving is special and I hate to just stay with the tried and true, except for the turkey of course.
Staying at home is great but I'm not going to be so lucky after all. On Wednesday, I will be driving to DC anyway to pick up my son at school. I'll start out at about 5:00am and we'll start back to NY right away to avoid the holiday traffic. My not so little secret is that I love the one on one time with him. He just hit the age where we can have an adult conversation, and it's amazing how much more he knows about so many things than I do.
On Black Friday I promise you I will not get out of my pjs, or if I do it will be only to go for a run.
Be safe and enjoy your holiday, Don T
This year, my brother is going to be away, and we are going to have Thanksgiving at home. At first, I thought it was just going to be just us but now I'm not sure. We've invited some friends so we'll see. If we have friends I'm going to have to test drive any new culinary creations. I would hate to try something new, and it be a total flop. If it was just us I would search the internet for healthy Thanksgiving or autumn recipes and give a few of them a try but for guests I would have to try out anything new on the family first. Thanksgiving is special and I hate to just stay with the tried and true, except for the turkey of course.
Staying at home is great but I'm not going to be so lucky after all. On Wednesday, I will be driving to DC anyway to pick up my son at school. I'll start out at about 5:00am and we'll start back to NY right away to avoid the holiday traffic. My not so little secret is that I love the one on one time with him. He just hit the age where we can have an adult conversation, and it's amazing how much more he knows about so many things than I do.
On Black Friday I promise you I will not get out of my pjs, or if I do it will be only to go for a run.
Be safe and enjoy your holiday, Don T
Friday, November 16, 2012
Dinner and Personal Tips
I try to eat a balanced dinner with the family whenever possible. Everyone has a busy schedule and sometimes we can't sit down together, but we try. An unwritten rule is he who cooks doesn't have to clean up. Maybe that's why I love to cook. I'm not all that good at it, but I'll try new healthy recipes with fresh ingredients. I personally follow both a heart and diabetes healthy diet and find that it has become an easy and comfortable routine.
Everyone knows about a heart healthy diet which includes no trans fats and very limited saturated fats. The less and leaner cuts of meat the better, especially red meat which has marbleized fat throughout. Good fats, such as Omaga-3s, fish, nuts, avocados, olives (oil), have been shown to raise your HDL, good cholesterol and are heart healthy. There are some in the research community, however, that advocate against them, but that's where reading and your own comfort level comes in. Less salt, less sugar, and controlled carbs are also part of a healthy diet. Dairy is a whole discussion onto itself and we'll save it for another day.
Just some personal tips:
- Go shopping yourself; if unhealthy foods are not in the house, you wouldn't eat them
- Big salad everyday (If you have it for lunch make extra for dinner)
- Plan and make meals ahead when you're relaxed
- Balsamic, lemon juice, fresh herbs, less sauces
- No frying
- Bring your leftovers to work and pack them when your finished eating at night
- Bring a healthy snack to work
- Fresh fruit not juice, lots of fiber and less sugar
- Fresh fruit not juice, lots of fiber and less sugar
- Only one of the following per meal: bread, pasta, rice or potatoes and only a small portion
- Beans and/or oatmeal everyday ( I do both)
- Limit alcohol
- Health food stores have great artisan breads without sugar
Personally, I stopped ice cream, cookies and candy, cold turkey on the day I walked out of the doctor's office. A whole lot of fear will do it. An interesting thing has happened since then, however, my cravings for sweets is gone. It's been totally replaced by a need for savory, spicy and much simpler flavors. For me, eating is now more enjoyable and tastier. I have a big appetite, and eat a lot. Yes, there are tradeoffs, I never do desserts or alcohol and bring my own food if I know there will be no reasonable choices available.
We, you and I can't do it alone, you need a supporting crew and you need exercise. Start small, find what you enjoy, there is no time table, but there is no alternative.
I too have my weaknesses and falldown from time to time; actually this past week has been a little tough and I need to right the ship.
Thanks for listening, Don T
Personally, I stopped ice cream, cookies and candy, cold turkey on the day I walked out of the doctor's office. A whole lot of fear will do it. An interesting thing has happened since then, however, my cravings for sweets is gone. It's been totally replaced by a need for savory, spicy and much simpler flavors. For me, eating is now more enjoyable and tastier. I have a big appetite, and eat a lot. Yes, there are tradeoffs, I never do desserts or alcohol and bring my own food if I know there will be no reasonable choices available.
We, you and I can't do it alone, you need a supporting crew and you need exercise. Start small, find what you enjoy, there is no time table, but there is no alternative.
I too have my weaknesses and falldown from time to time; actually this past week has been a little tough and I need to right the ship.
Thanks for listening, Don T
Thursday, November 1, 2012
Hurricane Sandy
Hurricane Sandy's path of destruction hit us hard. Our entire town was plunged into total darkness with massive tree damage and extensive power failures. The schools are closed, my work week was lost and the power company can't say when things will be back to normal. So I sit here in a neighboring town's Barnes and Noble, drinking a large coffee and count my blessings. All of my friends and family are safe and none of us had any damage to our homes. We are on each others nerves without heat, increasingly cold water showers and BBQing everything: breakfast, lunch and dinner. About 2 months ago we had major work done on our property and on the next to the last day of construction my wife and I stopped the project to have 3 rather large trees, looming over our deck and new driveway, taken down. Was it a premonition? I don't know, but we are very thankful that they weren't here to face Sandy's wrath.
Tomorrow my older son is due to arrive from DC. He plays Division II College Hockey and has games scheduled this weekend in NYC and NJ. I sure hope that the games are cancelled. We made plans months ago to watch his games and spend some quality time together, but there's always next time.
Regardless of Sandy's destruction and inconveniences there is one thing that I must do and that is to vote next Tuesday. I know that living in a non-swing state, my individual vote has less significance, but I will vote the first thing in the morning. I strongly favor one of the candidates and really can't understand how half of the nation doesn't see it my way.
Finally, Gimme Shelter by the Rolling Stones, is one of my all time favorite rock songs. Can you believe that they are still going strong after 50 years of touring. I know Keith Richards isn't reading My Road to Healthy Living.
Don T
Tomorrow my older son is due to arrive from DC. He plays Division II College Hockey and has games scheduled this weekend in NYC and NJ. I sure hope that the games are cancelled. We made plans months ago to watch his games and spend some quality time together, but there's always next time.
Regardless of Sandy's destruction and inconveniences there is one thing that I must do and that is to vote next Tuesday. I know that living in a non-swing state, my individual vote has less significance, but I will vote the first thing in the morning. I strongly favor one of the candidates and really can't understand how half of the nation doesn't see it my way.
Finally, Gimme Shelter by the Rolling Stones, is one of my all time favorite rock songs. Can you believe that they are still going strong after 50 years of touring. I know Keith Richards isn't reading My Road to Healthy Living.
Don T
Monday, October 29, 2012
Lunch, relaxed and easy
Lunch is really easy, I just bring leftovers. Before I even get up from the dinner table I start putting my lunch together for the next day. I'll usually grab some chicken, turkey, or fish that we just finished, and left over vegetables. I'll round it out with a starch if the veggies aren't a high starchy variety such as corn, peas, lima beans, etc. I always bring fruit, and that's basically it. Once in a while there aren't any leftovers or I'll just feel like having a salad with a protein such as sardines, tuna, beans, hummus, or tuna. Sometimes I'll top my salad off with cheese, nuts, berries, or even some jalapenos.
At work everyone tends to eat together. It's all very casual with folks coming and going, and most of the time no one is in a big rush or under great time pressure. I leave my electronics off - no texting, emailing, or apps/games. I just take my time, enjoy my food and say a few words now and then.
On the weekends it gets a little tricky. When my son has a travel soccer game or a tournament and we"ll be away for several hours, I pack a big salad and I'm okay, but my son gets a little bent out of shape. Usually the kids and parents will stop off for lunch at a fast food spot or a diner and I'll tend to sit those meals out. I'll either give him money to tag along with his buddies or if I go, I'll just make small talk. If we're on the road and we have no choice but to stop to eat, I just do the best that I can.
If the warden granted me my very last meal on earth I can assure you it would be a big fat cheese burger, medium rare, with sautéed onions, and mushrooms on a hard roll with a large fries, lots of ketchup and a real chocolate shake to wash it down. Until then it's lettuce, tomatoes, you get the idea.
Today I'm off from work and I just started a chili in the slow cooker. My personal chili recipe has 98% lean ground turkey breast, lots of beans, tomatoes, onion, a chili seasoning and later I'll top it off with a reduced fat shredded Mexican cheese. It's good for all times of the day and pretty healthy.
Until next time, Don T
At work everyone tends to eat together. It's all very casual with folks coming and going, and most of the time no one is in a big rush or under great time pressure. I leave my electronics off - no texting, emailing, or apps/games. I just take my time, enjoy my food and say a few words now and then.
On the weekends it gets a little tricky. When my son has a travel soccer game or a tournament and we"ll be away for several hours, I pack a big salad and I'm okay, but my son gets a little bent out of shape. Usually the kids and parents will stop off for lunch at a fast food spot or a diner and I'll tend to sit those meals out. I'll either give him money to tag along with his buddies or if I go, I'll just make small talk. If we're on the road and we have no choice but to stop to eat, I just do the best that I can.
If the warden granted me my very last meal on earth I can assure you it would be a big fat cheese burger, medium rare, with sautéed onions, and mushrooms on a hard roll with a large fries, lots of ketchup and a real chocolate shake to wash it down. Until then it's lettuce, tomatoes, you get the idea.
Today I'm off from work and I just started a chili in the slow cooker. My personal chili recipe has 98% lean ground turkey breast, lots of beans, tomatoes, onion, a chili seasoning and later I'll top it off with a reduced fat shredded Mexican cheese. It's good for all times of the day and pretty healthy.
Until next time, Don T
Friday, October 26, 2012
My Christmas breakfast delight
Every year we have had a wonderful Christmas eve dinner with the same group of family and friends. The whole deal, a feast that anyone would marvel at, midnight mass, and presents under the tree. The kids would go to sleep all over the house as the parents talked well into the night. As the years went on and the kids have grown, the tradition has mellowed but we still carry on. Part of the tradition is breakfast on Christmas morning, and that's what I'd like to share with you today.
My wife is Filipino, and Christmas dinner is a wonderful array of Filipino and American holiday classics. I struggle trying to stay on the healthy side and do pretty well. I have a lot of sides and a little taste here and there of my favorites.
Breakfast is the same - a feast for all, but with a different twist. In addition to eggs, muffins, lots of coffee, and left over cheeses and pastries from the night before, we have a classic Jewish spread with bagels, lox, and smoked fish.
I love bagels and lox, but no matter how hard I try, I just can't do it. I can't bring myself to eat a bagel with all those carbs. What I do have is lox with the whole enchilada - cream cheese (fat free), Bermuda onion, capers, and tomato on a single slice of artisan bread that I buy at a health food store that has no sugar. I also pick through the smoked white fish, worrying about the sodium and small bones, but in the end I survive, as happy as ever.
Whenever I have to buy bread in the supermarket, I read the labels and just can't do it. They're all bad; no matter what they claim (no high fructose corn syrup, whole wheat, whole grain etc.), they will never be good for you. Health stores do have, believe it or not, healthy breads.
I can say with some sadness that I no longer make pancakes or waffles for the kids on the weekends.
So to finish up on my breakfast, in addition to my daily oatmeal/bean combo, once a week or so, I'll have an egg white omelet with some left over veggies or cheese. Once or twice a month, I'll savor two eggs over easy and just a few times a year I get to have my favorite, bagels and lox, with friends minus the bagel.
Don T
My wife is Filipino, and Christmas dinner is a wonderful array of Filipino and American holiday classics. I struggle trying to stay on the healthy side and do pretty well. I have a lot of sides and a little taste here and there of my favorites.
Breakfast is the same - a feast for all, but with a different twist. In addition to eggs, muffins, lots of coffee, and left over cheeses and pastries from the night before, we have a classic Jewish spread with bagels, lox, and smoked fish.
I love bagels and lox, but no matter how hard I try, I just can't do it. I can't bring myself to eat a bagel with all those carbs. What I do have is lox with the whole enchilada - cream cheese (fat free), Bermuda onion, capers, and tomato on a single slice of artisan bread that I buy at a health food store that has no sugar. I also pick through the smoked white fish, worrying about the sodium and small bones, but in the end I survive, as happy as ever.
Whenever I have to buy bread in the supermarket, I read the labels and just can't do it. They're all bad; no matter what they claim (no high fructose corn syrup, whole wheat, whole grain etc.), they will never be good for you. Health stores do have, believe it or not, healthy breads.
I can say with some sadness that I no longer make pancakes or waffles for the kids on the weekends.
So to finish up on my breakfast, in addition to my daily oatmeal/bean combo, once a week or so, I'll have an egg white omelet with some left over veggies or cheese. Once or twice a month, I'll savor two eggs over easy and just a few times a year I get to have my favorite, bagels and lox, with friends minus the bagel.
Don T
Wednesday, October 24, 2012
The day always begins with breakfast
About six months ago I had to buy a completely new wardrobe, everything except socks. I had lost 50lbs, nothing I had fit, and my wife and kids thought that I looked ridiculous. In a moment of extreme confidence, I gave all the old away. We made two piles: one for the church and one for the trash. I saved nothing for the day when the pounds would slowly creep back to 200lbs or more. I knew there was no turning back. For me, the day now always begins with breakfast.
Breakfast means a full breakfast, enjoyed at home, never out or on the run. Like everything else for me, breakfast has evolved. I now eat steel cut oatmeal with a hand full of beans, fresh fruit, and coffee.
Oatmeal is one of the healthiest foods, with beta-glucan to lower LDL (bad cholesterol), and antioxidants to promote immune health. It is especially high in fiber which is good to help control blood sugar and reduce the risk for diabetes.
Why steel cut? Most of the research comparing old fashioned rolled oats and steel cut slightly favors the steel, and I've come to agree with that side. Several web sites give all kinds of fancy cooking directions: slow cookers, rice cookers, over night etc. I just follow the stove top directions, which take about an hour. I make one cup dry at a time; it gives me four servings when mixed with the beans.
Just one stove top tip: reduce the heat of the boiling water a little before putting the oats into the pot.
Beans. They're so high in fiber and protein. Why do vegetarians eat so many in place of meat as their protein source? They are, however, fairly high in calories. I prepare about a weeks worth of a mixed variety of beans at a time. I used to open a couple of cans, rinse, and mix them together for a variety of taste and texture. Now I mix a bunch of dried beans, soak over night and cook for about an hour. It's a little laborious, but well worth it.
I mix half a banana into my oatmeal/bean concoction. "Why half a banana?" you might ask. Three reasons. A half because it's considered one serving on the diabetic exchange. A banana because my son (at the moment) is doing this science experiment on the effects of ethylene gas on the ripening rates of bananas, and my house is full of bananas. I really like bananas, but once the stock pile is gone I'll go back to a variety of fresh fruits. I never drink fruit juice, too much sugar, just fresh fruit and berries.
The absolute, must have food web site: whfoods.org
Next time, Don T
Breakfast means a full breakfast, enjoyed at home, never out or on the run. Like everything else for me, breakfast has evolved. I now eat steel cut oatmeal with a hand full of beans, fresh fruit, and coffee.
Oatmeal is one of the healthiest foods, with beta-glucan to lower LDL (bad cholesterol), and antioxidants to promote immune health. It is especially high in fiber which is good to help control blood sugar and reduce the risk for diabetes.
Why steel cut? Most of the research comparing old fashioned rolled oats and steel cut slightly favors the steel, and I've come to agree with that side. Several web sites give all kinds of fancy cooking directions: slow cookers, rice cookers, over night etc. I just follow the stove top directions, which take about an hour. I make one cup dry at a time; it gives me four servings when mixed with the beans.
Just one stove top tip: reduce the heat of the boiling water a little before putting the oats into the pot.
Beans. They're so high in fiber and protein. Why do vegetarians eat so many in place of meat as their protein source? They are, however, fairly high in calories. I prepare about a weeks worth of a mixed variety of beans at a time. I used to open a couple of cans, rinse, and mix them together for a variety of taste and texture. Now I mix a bunch of dried beans, soak over night and cook for about an hour. It's a little laborious, but well worth it.
I mix half a banana into my oatmeal/bean concoction. "Why half a banana?" you might ask. Three reasons. A half because it's considered one serving on the diabetic exchange. A banana because my son (at the moment) is doing this science experiment on the effects of ethylene gas on the ripening rates of bananas, and my house is full of bananas. I really like bananas, but once the stock pile is gone I'll go back to a variety of fresh fruits. I never drink fruit juice, too much sugar, just fresh fruit and berries.
The absolute, must have food web site: whfoods.org
Next time, Don T
Sunday, October 21, 2012
Pro-the best choice - Sex Ed.
I am a married father of two sons, and family planning is no longer an issue. In this election season however, I would like to put my two cents into the conversation.
I am pro-choice, but most of all I'm pro sex education. First of all, to think that our children aren't going to be sexually active until marriage is just plain naive if not ridiculous. It's a fact that comprehensive sex education leads to fewer unplanned pregnancies, fewer STDs, less domestic violence, fewer children being born into poverty and of course fewer abortions. So why is it that those who are the strongest pro-life advocates are often the ones most in favor of abstinence only programs and the belief that teaching sex education will lead teens to become more promiscuous?
My hope for my sons is that they are always honest, respectful, and act like gentlemen in their relationships. I hope that they never father a child until they have completed their formal education and are deeply involved in a loving (married) relationship. I hope that they find happiness with strong women who are independent, successful, take the time to enjoy life and laugh a lot.
I don't think that the Supreme Court will overturn Roe, as Justice Roberts called it "established law", but we can all see how the individual states have launched an all out assault on women''s rights.
Finally, and for me this is big, I just want to say "godspeed" to Supreme Court Justice Ruth Bader Ginsberg. I hope that Justice Ginsberg has the opportunity to be a part of history when the court finally grants equal marriage rights for all. Justice Ginsberg has been such a humble and wonderful servant of the USA, overcoming cancer without missing a stride, and even being best friends with Scalia. I only hope that her retirement and all the rest of her days are filled with good health and happiness.
I feel good sharing my thoughts, Don T
I am pro-choice, but most of all I'm pro sex education. First of all, to think that our children aren't going to be sexually active until marriage is just plain naive if not ridiculous. It's a fact that comprehensive sex education leads to fewer unplanned pregnancies, fewer STDs, less domestic violence, fewer children being born into poverty and of course fewer abortions. So why is it that those who are the strongest pro-life advocates are often the ones most in favor of abstinence only programs and the belief that teaching sex education will lead teens to become more promiscuous?
My hope for my sons is that they are always honest, respectful, and act like gentlemen in their relationships. I hope that they never father a child until they have completed their formal education and are deeply involved in a loving (married) relationship. I hope that they find happiness with strong women who are independent, successful, take the time to enjoy life and laugh a lot.
I don't think that the Supreme Court will overturn Roe, as Justice Roberts called it "established law", but we can all see how the individual states have launched an all out assault on women''s rights.
Finally, and for me this is big, I just want to say "godspeed" to Supreme Court Justice Ruth Bader Ginsberg. I hope that Justice Ginsberg has the opportunity to be a part of history when the court finally grants equal marriage rights for all. Justice Ginsberg has been such a humble and wonderful servant of the USA, overcoming cancer without missing a stride, and even being best friends with Scalia. I only hope that her retirement and all the rest of her days are filled with good health and happiness.
I feel good sharing my thoughts, Don T
Saturday, October 20, 2012
Just When I Thought I Knew It All
I was ready to post my plea for everyone to join me in following the diabetic exchanges as the best way to a great new you. It works for me and I'm convinced that it would be great for everyone, diabetics and non-diabetics alike.
But as they say, timing is everything. Today's New York Times (10/20/12) page A17 "Diabetes Study Ends Early With a Surprising Result" basically crushed with a sledge hammer everything that I've worked so hard for the last year and a half. Am I going to stop? Never, I've never been healthier, leaner, or more full of energy. So here's my re-write of todays blog:
I never focused on losing weight but since the summer of 2011, I went from 200lbs (36 inches) to 150lbs (31 inches) and I'm proudly wearing my 15 year olds hand-me-downs. Today, I will rake the leaves, cut the grass (human power mower and hand rake only please) and run. It's all about a slow and steady process of healthy eating and exercise. Just get started, small baby steps and stick to it.
Just a few words about the The Diabetic Exchanges. It's basically about eating 40- 50 grams of complex carbs at every meal. Complex carbs are great because they have much fewer calories than fatty foods, are healthier and often have more nutrients. High fiber carbs make you feel full longer, and thus less likely to grab empty calorie snacks. The rest of the exchange, meat, dairy, etc, is just like following the food pyramid (food plate).
Read the New York Times article. The take home message for me is that my genetics suck and that the combination of diet, exercise, and meds, together are working. The harder I work the less I will need meds in the future. Am I ready for the challenge? Absolutely.
Next time, a side trip into politics. Until then, Don T
But as they say, timing is everything. Today's New York Times (10/20/12) page A17 "Diabetes Study Ends Early With a Surprising Result" basically crushed with a sledge hammer everything that I've worked so hard for the last year and a half. Am I going to stop? Never, I've never been healthier, leaner, or more full of energy. So here's my re-write of todays blog:
I never focused on losing weight but since the summer of 2011, I went from 200lbs (36 inches) to 150lbs (31 inches) and I'm proudly wearing my 15 year olds hand-me-downs. Today, I will rake the leaves, cut the grass (human power mower and hand rake only please) and run. It's all about a slow and steady process of healthy eating and exercise. Just get started, small baby steps and stick to it.
Just a few words about the The Diabetic Exchanges. It's basically about eating 40- 50 grams of complex carbs at every meal. Complex carbs are great because they have much fewer calories than fatty foods, are healthier and often have more nutrients. High fiber carbs make you feel full longer, and thus less likely to grab empty calorie snacks. The rest of the exchange, meat, dairy, etc, is just like following the food pyramid (food plate).
Read the New York Times article. The take home message for me is that my genetics suck and that the combination of diet, exercise, and meds, together are working. The harder I work the less I will need meds in the future. Am I ready for the challenge? Absolutely.
Next time, a side trip into politics. Until then, Don T
Thursday, October 18, 2012
Leaving the Doctor's Office
When I left the doctor's office, I was scared, upset and most of all bitterly angry at myself for letting things get so out of hand. I was diagnosed with type II Diabetes and was put on Meformin. I knew right then that I was going to turn things around, not starting tomorrow, but that very day. Both of my parents died fairly young, my dad from complication of diabetes, and mom, who battled heart diseases for many years, from cancer. I had to do this, no turning back, if not for myself, but for my wife and kids. First, I cried when I had to explained everything to my wife, then I sought knowledge, and started on a road to a healthy life. I really hope that some of my ideas and experiences can be helpful to you, even if just a little, or to know that we're not alone.
I look forward to sharing my first steps next time.
Thanks for listening, Don T.
I look forward to sharing my first steps next time.
Thanks for listening, Don T.
Sunday, October 14, 2012
Entry 1: My Story
My name is Don, and I would like to share my story with you. My wife and I spent the Columbus Day Weekend at her friend's vacation home in rural Vermont, eating, hiking and relaxing. There were several couples there, and our host for the weekend was a former chef. I spent a lot of time in the kitchen with her sharing stories, cooking ideas, and confiding in her about my life over the past two years. Her passion is bringing big tastes to healthy foods. My passion, mission, and goal is to turn my life around, taking a body that had succumbed to the stresses of midlife and return to one full of energy and health. My hope is that I can exchange some simple ideas for healthy living. I am not an expert, but I read a lot and through trial and error have found a fair measure of success in turning my life around. I also had the help and support of a wonderful doctor, who not only scared the hell out of me but has kept me motivated to stay the course.
During the summer of 2011 I was feeling really sick. My symtoms included being significantly overweight, heat intolerance, profuse sweating, urinating all night, lack of energy and constant headaches. My bp was 180/ can't remember. The diagnosis list was long: blood pressure = bad, Diabetes ( A1C = 13), cholesterol = off the charts, trigylcerides = off the charts, all kinds of other labs = a mess, fatty liver. Why was I surprised? I shouldn't have been. I have known for years that I have all the risk factors for heart disease and for type two diabetes. I had spent the majority of my adult life eating pretty healthy, low fat, little red meat and no fast food joints. These last few years, however, things seemed to go off the rails, and I paid the price; I got so fat and lazy and really sick. If this story ended here I wouldn't want to share it with anyone, but my life now is a picture of excellent health, great lab numbers, great blood pressure, high energy, and a great outlook. It has taken a lot of work to get to this point, there has been some unexpected turn of events, mostly good, a few set backs, and a lot of fun. I'm not finished yet and I would like to tell my story a little at a time, hear yours, and share ideas and inspiration.
During the summer of 2011 I was feeling really sick. My symtoms included being significantly overweight, heat intolerance, profuse sweating, urinating all night, lack of energy and constant headaches. My bp was 180/ can't remember. The diagnosis list was long: blood pressure = bad, Diabetes ( A1C = 13), cholesterol = off the charts, trigylcerides = off the charts, all kinds of other labs = a mess, fatty liver. Why was I surprised? I shouldn't have been. I have known for years that I have all the risk factors for heart disease and for type two diabetes. I had spent the majority of my adult life eating pretty healthy, low fat, little red meat and no fast food joints. These last few years, however, things seemed to go off the rails, and I paid the price; I got so fat and lazy and really sick. If this story ended here I wouldn't want to share it with anyone, but my life now is a picture of excellent health, great lab numbers, great blood pressure, high energy, and a great outlook. It has taken a lot of work to get to this point, there has been some unexpected turn of events, mostly good, a few set backs, and a lot of fun. I'm not finished yet and I would like to tell my story a little at a time, hear yours, and share ideas and inspiration.
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