Well this news got me angry especially when we are well aware of the power of walking and socializing (safely) on heart health. I would have thought golf was number one. A four hour round of golf carrying your clubs or pulling a cart come in at 1100 calories burned. Alas; here are the top seven according to “The Copenhagen City Heart Study” following 8,500 citizens. The chart shows expected increases in life span by sport.
Tennis: 9.7 years
Badminton: 6.2 years
Soccer: 4.7 years
Cycling: 3.7 years
Swimming: 3.4 years
Jogging: 3.2 years
Calisthenics: 3.1 years
I guess it is really all about staying active and getting at minimum 150 minutes of moderate intensity aerobic exercise, or 75 minutes of vigorous activity, each week. And in the final analysis it is not about adding years to our lives, it is about adding life to our years. Keep walking (and golfing but don’t sit in that cart!)
It has been over a year since we had the opportunity for a live meeting of the peer group. It has also been over a year since the Cardiac Rehab Program was forced into the on line world. This means there have been many graduates of the Rehab Program who have never had the opportunity to be part of our group. We want to try to share with them as best we can, who we are and what we do to help each other stay on track. We are inviting grads from the last year to this special meeting.
We will have a very special guest speaker at the meeting. Dr. Joe Ricci. Dr. Ricci is the Program Director for the Central east LHIN Cardiac Rehab Program and a Cardiologists many of us know personally. Dr. Ricci is going to share insights into how maintaining a heart healthy lifestyle leads to improved health outcomes and adding life to our years. Put this in your calendar and join us on April 14th.
I came across this graphic the other day and it reminded me of some of the advice I was given when going through rehab. These tips were timely then and seem to make sense now as we grapple with this “never ending story” called Covid-19. Hang in there!
Let’s Meet -Still Zooming but things are looking up!
Mark your calendar for March 15 at 2:00 PM. You will receive a meeting invite by e-mail from Peter Z, as well as a link to a quick survey about your website. Please complete the survey even if you cannot attend the meeting.
Looking forward to “seeing” everyone and hearing your stories about pandemic coping.
This is a free application website that can be used to monitor not only the amount of food you are eating but also the quality of that food. You can use the tool to assist in weight management. The tool helps you determine what your daily calorie intake should be to maintain your weight. It adjusts the “budget” for calories allowed by factoring in the amount of exercise you are doing. It goes way beyond calories though and helps you with budgets for things like protein, sugar, carbs, fat and so on.
The true power of the website is that it will help you set realistic goals for weight management and also highlight where you may have opportunity for improved nutrition. I offer my example. I have been using it for a few weeks and it has helped me to lose 11 ponds, but perhaps more importantly it helped me to identify;
I am always keeping my eyes open for helpful tips on this subject. I am told that our metabolism slows as we age and that even if we eat the same we will probably gain weight over time. Conversely if we eat the same but increase our metabolism we should lose weight? Well not so fast depends how we increase metabolism. One way is to gain muscle (which as an aside is pretty important as we age). You could start an RT program and find that you gain weight due to increased muscle mass. Your clothes will probably fit better.
I came across this short video clip on Global News. Watch it for the key messages around metabolism, avoiding crash diets and the importance of RT.
A family member of mine has lost over 30 pounds in the last seven months and contributes part of her success to mindful eating. Well I had to look to up and came cross this article.
Courtesy of Harvard Medical
Research reveals that the very act of eating quickly may contribute to overweight and obesity.
Here’s how: As you eat and drink, your stomach fills, activating stretch receptors in your stomach. These receptors send satiety messages to your brain via the vagus nerve, which connects the brain to the stomach. Then, as food enters your small intestine, appetite hormones are released, sending additional fullness messages to your brain. This process doesn’t happen immediately, though. It can take 20 minutes—or longer—for your brain to realize it’s time to put down your fork. Eating too quickly doesn’t allow this intricate system sufficient time to work, making it easy to overeat without even realizing it.
There’s another downside to distracted eating that has nothing to do with speed. Eating while you’re busy doing other things robs you of the opportunity to fully enjoy your food, so you may not feel completely satisfied—and may keep on eating in an attempt to gain satisfaction.
Enter mindful eating
Mindful eating is the act of fully focusing on your food as you eat. It encourages you to pay closer attention to the tastes, smells, and textures of your food as well as your body’s hunger and satiety cues. As basic as it sounds, this practice is surprisingly powerful. In one small study, 10 obese volunteers enrolled in weekly mindful eating classes that focused on listening to their feelings of hunger and fullness. They also paid close attention to their cravings and emotions. Not only did the participants drop an average of 9 pounds by the end of the three-month program, but they also reported less hunger, stress, anxiety, depression, and binge eating.
In addition to savoring the flavors and aromas of your food, the following techniques can help you attain more mindful eating:
Create a calm, beautiful space for eating. A cluttered table does not create the sense of inner tranquility you need in order to cultivate a peaceful mindset.
At the beginning of your meal, set a timer for 20 minutes. Then pace yourself to make your meal last until the timer goes off.
Let the answering machine take care of incoming phone calls.
Put away all computers, phones, and reading materials, so you can concentrate on your food.
Turn off the television, another source of distraction.
Eat only at the kitchen or dining room table to minimize distractions.
Think only about the bite of food you’re actually eating at that moment. It’s all too easy to think ahead to the next bite without focusing on the food that’s actually in your mouth.
Put your fork down between bites.
Chew each mouthful 30 times.
Before you help yourself to seconds or dessert, ask yourself if you’re really hungry.
After about three weeks the group has dropped 13 pounds with one of us laid up with some back pains. So we are content with our start but know there is continued effort ahead. Here are some of the things we are doing differently.
Cutting out the afternoon snack unless it is a veggie.
Eating healthy foods throughout the day to eliminate eating a big dinner in the evening. Breakfast, snack, lunch, snack, dinner. This way I am not really hungry at dinner time and overeating.
Cut my wine consumption in half.
Still watching in between meals and snacks also cutting back on some meats when dinner time comes around.
Mainly I have tried to cut down the size of portions that I eat. Have increased my step count and Zone Minutes (Heart Rate Zones). I have also tried to get outside every day for a walk
A detailed reference guide with information and interactive tools has been added to the Live Life Well Tools ( https://cardiorehabgrads.com/live-life-well-tools/ )page on the Peer Group website. Try it out, it should answer most of your questions and help you with managing your weight.
Before you look, a quiz. What is the suggested range for first steps in weight reduction goals (in % terms)? Enter your answer in the comments section below.
In our recent 2021 resolutions survey just over 75% of you said you wanted to drop some pounds this year. This post is not about dietary strategies or shaming each other for the foods we eat. Each of you will choose tactics to lose weight, which could include more exercise, less sedentary behavior, more good foods (fruits, vegetables, legumes, whole grains, etcetera), less food overall and so on.
Before we start let’s determine just what our weight situation is. A universal measure of weight category is Body Mass Index or BMI. This index is not a perfect measure as your body type (bone structure and muscle mass) can affect the reading. But it is not a bad guideline. BMI is determined by weight and height. You calculate a number which places you on a range scale as outlined below.
Obese Level 1
Obese Level 2
Obese Level 3
Courtesy of Calculator.net
I will not suggest that we should all be “Normal” nor will I recommend to anyone what their target should be. I am comfortable in sharing how I look at the index and what my goals are. When I started my “weight loss” resolution I was 198 pounds and a statuesque 5 foot seven. This gave me a BMI of 31.2, so in the Obese Class 1. My goal is to achieve a weight of 175 pounds, which as I laid out in a previous post, would be bring me to the mid range of normal body fat. My BMI at 175 would be 27.4, which is the midpoint of the overweight category. I am comfortable with that weight as I believe I have an above average level of muscle mass and the low 180’s is where I have been most of my adult life. You can calculate your own BMI using the link below.
Now let’s turn our attention to what it takes to lose weight. I used to think it was as simple as ingesting fewer calories that you burn. I now know it is way more complicated than that and I have been reading up on the topic. I will try to distill what I have learned in future posts.