Cardio Workout! AND THANKS!!

It is amazing what medical miracles allow us to do!  Last night I played 7 innings in my over 60 softball league!  This morning I did my 3 mile workout & came home & mowed the grass!  I have not done this lately - THANK YOU!

Dr. Burlingame my Heart Surgeon, great quintuple by-pass!

Dr. Worley & Dr. Murwaha, my cardiologists!

What an amazing team!  And I am prove of your handy work!!!

Two & a Half Years After Open Heart Surgery!

Two & a Half Years After Open Heart Surgery! Looking in the rear view mirror, the operation at times seems like a dream!  Here are my observations:

1 - It is easy to go back into the "old"ways that made this happen!  Diet, exercise, & life style are all choices!  Especially in times of stress!  It is easy to give into the food that comforts you!  It is easy to sit in front of the TV instead of walking 3 miles!  Plan your diet!  Plan your exercise!!

2 - Genetics are relevant!  Know your roots!  Listen to older relatives!  Ask questions!

3 - Understand your meds!!  Take the time to research your medicines that doctors give for your health issues!  DO NOT think a doctor has all the answers!

4 - DO NOT assume your doctors are talking to each other!  EVEN IN THE SAME PRACTICE!  Keep notes after your visits & share with your doctors!  As you get older, your list of doctors grows - share information!

5 - Share your expertise with others & listen to others!  Your friends & relatives can be a BIG help!  I remember listening to older people talk about their health issues & saying, "Old people talk too much about their health issues!"  Now it dominates my conversations!

6 - Start your bucket list!!  If you search the internet, you will find MANY ideas!  Here is one:

What’s on Your Bucket List? 101 Things To Do Before You Die

The list is personal, but look for your ideas!  More ideas to come!

Healthy Heart - South Beach Diet - Cooking Veggies!

OK, staying healthy is going to take some work!  And since I'm semi-retired & my wife is still working, I am the main cook!  That is amazing!  But, exciting!

Since it is summer, I am grilling!  That is my main focus(even when it snows!)  So, today I found a great article to help me cook veggies!

A Guide to Steaming Vegetables

Some of the steps I already do! But what do I need?  A Steaming Basket!

Found some at my favorite store - Walmart!  Walmart Steaming Baskets!

Now, Microwave sounds easy, but we could use a new Microwave!  Let's go back to Walmart and look for a microwave!!! Walmart Microwaves!

So, the cook needs new toys!!

Two and a Half Years After Open Heart Surgery

Sometimes you forget.  Sometimes it seems like a dream.  But the scar down the middle of your chest does help you remember - YOU HAD OPEN HEART BY-PASS SURGERY!!  Quintuple!

This year I turned 60.  I've been retired from education for 2 years now.  I've had some bumps along the way, but I feel good!  What are some observations after 2 1/2 years?

Observation #1
Preparation for Open Heart By-Pass is a mental challenge!  The idea that you will have open heart surgery can be intimidating!  The night before the hospital trip was long!  Faith is critical!  And a supportive family is vital!  So, you make it to the hospital, then what!

Observation #2
OK, now you are put into one of those lovely hospital gowns!

Shaving you body is interesting!  As a teacher, seeing some old students, some that are working on you is humbling!(I hope the liked me!)  And what was my focus?  Two things: 1- To relax, I played 18 holes of golf, visualizing each hole!  2 - Visualizing God's hand guiding my surgeon's hans during the operation!

Observation #3

Waking up!  The first thing a tube in my throat and my back was killing me!  All kinds of wires, tubes, and monitors!  Nurses all over the place!  But - I'M AWAKE!!!!!!

Observation #4

Rehab!  I remember my first walk!  My first meal!(I threw up!)  My first tube pulled out of my belly!  The catheter removed - oooohhh  baby!  My first shower! My fist workout!  

Observation #5
Back to work!  Back to coaching!  My first round of golf!  And retirement 6 months later!

The journey is amazing, but many people have done it!

One Month on South Beach Diet

Down 12 pounds and getting better at selecting foods that fall into my diet plan.

Here is a list I found that suits my taste buds:

1. Wild salmon (and other omega-3-rich fish) Fatty cold-water fish such as wild salmon, herring, mackerel, anchovies, and sardines are all rich in omega-3 fatty acids, which can help lower cholesterol, reduce blood pressure, play a positive role in mood, memory loss, and other brain functions, and reduce inflammation. 
2. Broccoli (and other cruciferous vegetables) Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, and kale are antioxidant powerhouses that can help lower blood pressure and cholesterol, promote normal eyesight, improve gastrointestinal function, and reduce age-related memory loss. A sulfur compound called suforaphane found in broccoli, cabbage, and other cruciferous vegetables may increase the activity of cancer-fighting enzymes in the body.
3. Sweet potatoes (and other bright orange vegetables) An outstanding source of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron, sweet potatoes (and other orange vegetables such as carrots, pumpkin, and butternut squash) can help reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections.
4. Blueberries Ranked as one of the healthiest fruits for its antioxidant capacity, blueberries are packed with pectin (a form of soluble fiber) as well as vitamin C. Blueberries have been shown to improve cholesterol levels and protect against stroke, and also may help prevent the short-term memory loss associated with aging.
5. Beans Whether you choose black, navy, kidney, white pinto, garbanzos, or some other legume, beans are loading with filling protein and soluble and insoluble fiber. Beans can help lower LDL cholesterol and improve digestion. The fiber in beans also helps reduce blood glucose levels, making them a good choice for people with diabetes.
6. Whole grains Recent studies have shown that eating high-fiber whole grains (wheat, wild rice, barley, quinoa, oats, millet, barley, spelt, and rye, for example) can actually lower the risk of diabetes by stabilizing blood sugar and insulin production. Whole grains also help prevent artery-clogging atherosclerosis by decreasing cholesterol absorption. 
7. Nuts and seeds Walnuts, almonds, pistachios, macadamias, pine nuts, pumpkin seeds, and flaxseeds are all excellent sources of protein, heart-healthy monosaturated and polysaturated fats, vitamins, minerals, and fiber. When substituted for saturated fat in the diet, nuts and seeds can help lower total cholesterol as well as bad LDL cholesterol without affecting levels of good HDL cholesterol. Since nuts and seeds are calorie-dense, limit your total intake to about 1 ounce (1/4 cup) per day.
8. Extra-virgin olive oil Monosaturated olive oil contains a potent mix of antioxidants (polyphenols in particular) that can help lower LDL cholesterol when substituted for saturated fats in the diet. Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you use extra-virgin olive oil, which is less processed and therefore contains more polyphenols.
9. Reduced fat and fat-free dairy products There is mounting evidence that something in dairy foods (milk, yogurt, and cheeses), perhaps the calcium, not only strengthens bones but also protects the heart, reduces high blood pressure, and fights breast cancer. The jury is still out about whether dairy can help improve weight loss. Always choose fat-free or reduced-fat products.
10. Dark chocolate Several studies have shown that eating dark chocolate in moderation (about one 1/45 ounce bar a week) can lower blood pressure (probably due to the beneficial effects of its polyphenols on blood flow) and reduce levels of CRP, a substance indicative of inflammation in the body. Select brands of dark chocolate that contain at least 70% cocoa powder and the least amount of sugar.

Now need to focus on 10-15 more pounds!

One Week & The South Beach Diet

Looking for websites & purchased a book!  Getting settled in with the South Beach Diet!

Found two good websites:
South Beach Diet
South Beach Diet Food Lists

The first week big changes were"
1 - Lunch time sandwiches, NO WHITE BREAD
2 - No Baked Goods - Pies, Cake, Cookies (ohhh baby I miss these!)


Still trying to keep to my exercise routine!
1 - Walk 4-5 days a week, 2-5 miles
2 - Gold once a week
3 - Softball twice a week

Need to go for blood work this week for my Liver doctor!

First Week on South Beach Diet!

With my Heart Issues, Liver Enzyme Issues, Slightly Large Spleen, Dermatology Visits, & Dental Work, this retirement thing is a FULL TIME JOB!

This is what I am working on:

Heart - back on my statins.  Trying to lose weight & exercise more & with more effort.  My PVC's seem to be around 400-500 per day and cardiologist says they are not bad - (NOT a lot of runs!)  More cardio & maybe even a few more jogs!  Lookout Senior Games!

Liver - Trying to lose weight & see if that helps.  Using the South Beach Diet to control carbs & sugar! May have a Liver biopsy in August!  Another new adventure - Liver tissue for my Liver doctor!

Spleen - was a little large, doctor will check on it, she did not seem concerned. It was on the "upper" level for size!  I told her "So was my brain!"

Dermatologist - did that Picato cream & things went well.  Will get a full body check, "OH BOY" in August!  From my cute female doctor!

Dental work - my 30 year old bridge was demolished!  Will have a new, more complicated bridge built!  I think the design is from NASA!  Looks like my son's retainers when they were little!

And playing OVER 60 softball - so, my right hand is black & blue from hitting, my hamstring is sore from chasing flyballs, and my shoulder is aching from throwing!

BUT OTHERWISE I FEEL GREAT!!!  I love the aging process!!!