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
Tuesday, December 11, 2012
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
Subscribe to:
Posts (Atom)