Followers

Monday, October 22, 2018

From Fear, and Frustration, to VICTORY!

Wow, that's a lofty title.  Hmmm may be a bit hard to live up to in some circumstances, but in mine, that's how I feel.  In situations like mine, small victories are still victories.

 Coming out of the hospital, fear seemed a constant companion.  Every twinge was a possible recurrence. "What ifs" were abundant.  What if I have another attack.  What if I never recover?  What if I don't survive next time.  What will my family do if...  Through a lot of prayer and determination, I've managed to keep the fear at bay more often than not.  Some of the "what ifs" were allayed by future planning and not putting my head in the sand anymore.  The ones that dealt with the physicality of what happened or could happen, had to be handled with physicality.

Frustration came next.  One day I would be going great guns.  Woo hoo on my way!  Then I would over do and be down for a couple of days.  I've learned that lesson.  Slow and steady wins this race.  Last week during one of my rehab workouts, the physiologist made me slow down, and bring the incline down.  But I was doing so well!  That was Monday a week ago.  On Wednesday I asked him if I can still do the same workout as I was doing when he slowed me down and he said "Sure".  He said as my heart strengthens, it will take longer before my heart rate is such that he has to come slow me down.  Okay!  Armed with this info and the fact that since I had finished my 6th session with them, and could work out at home too, I moved forward.  Thursday was great.  I got on the treadmill and did the same workout as I did at the rehab clinic.  Problem is, I then went outside and did, what I thought wasn't strenuous garden work.  FYI, garden work is at least 75% upper body.  Sore arms, chest, and sore shoulders from gardening and sewing about sent me into a panic attack.  What's concerning, what isn't.  I knew I had over done again!  So I took Friday off from rehab.  Then I took Saturday off from anything physical.  Dh and I drove up into the mountains and looked at antique shops and such.  We had a grand time.

Then came Sunday.  Sunday I resolved to get back on the treadmill but at an easy pace.  I have a heart monitor, and did 45 minutes on the treadmill but in 15 minute increments.  I never let my heart rate get over 110 that day.  It wasn't a true workout, but I moved.

The Victory, however small, came today!  I was back at rehab today.  I knew I was being monitored, and what better way to push yourself than under medical supervision.  I started doing my normal rehab workout; warm up 1 minute at 3 speed 0 incline.  Then up to 3 speed 4 incline.  At every 5 minute mark I brought the incline down to 0 for 1 minute to give my heart a break. Then right back up.  I had been walking 30 minutes with very little trouble when here comes the physiologist telling me to turn down the incline.  He congratulated me though saying he didn't have to come over til the last 5 minutes of the workout.  Now that's great, though at the time I was still frustrated with having to slow down AGAIN!!!!  That wasn't what I call my small victory.  My small victory was this.  After the workout, I went over to him and asked out of curiosity how high my heart rate got before he slowed me down.......130.  Yep!  130.  Yesterday I was worried about it going over 110.  Today It safely went to 130.  Well above what I need to do to stay on track health wise.  He told me I can get it up to 124 at home easy.  To burn fat for a woman my age, my heart needs to beat 115-118.

Mama ain't playin no more.  Let's get this show started!  And no, I am not going outside to work in the garden.  Still pacing myself, but, guys, there's a light at the end of the tunnel!


Sunday, October 14, 2018

Easy Chart

So to help a little, I've some what concocted a chart.  This isn't everything, but it's a start.

 A few notes:

* The Raw honey is good for use in items that aren't heated; cough syrup, cold drinks, toppings for toast, etc.  If you want to bake/cook with something sweet, use either the molasses or maple syrup.  They don't lose their nutritional value when heated like raw honey does.  I use molasses in my breads.

* "$" is next to "Best" items that are actually a cheaper alternative than the store bought.

* I know I have some organic items in this chart.  The price of organic is coming down and that's good,  but I wouldn't worry too much about organic or not.  Worry more about good fats, whole grains, more fruits and veggies, and less chemicals and junk.

* 100% whole wheat flour can take some getting used to.  So to start, I recommend a half and half ratio of whole wheat flour and unbleached all purpose flour.

 This is only a partial list.  It's just to give you an idea of what I'm talking about.


     NO                                             BETTER                                                BEST

MARGARINE                                  BUTTER                                       BUTTER

VEGETABLE,CANOLA OIL         EXTRA VIRGIN OLIVE OIL     ORGANIC E.V.O.O

WHITE FLOUR                              WHEAT FLOUR                          FRESH GROUND WHEAT
                                                                                                                          FLOUR

WHITE RICE                                  BROWN RICE                              ORGANIC BROWN RICE

CANNED FRUIT IN SYRUP         CANNED FRUIT IN JUICE        $ FRESH OR FROZEN
                                                                                                                           FRUITS 

WHITE BREAD                             100% WHOLE WHEAT               $ SCRATCH WW BREAD 
                                                                                                                       

BOXED CEREAL                           WHOLE GRAIN CEREAL,         $ SCRATCH GRANOLA 
                                                            ORGANIC                                            

SODAS                                           $ WATER, TEA, COFFEE, MILK.......................                      
                                                                                                                    

REDUCED FAT MILK                  WHOLE MILK                             RAW OR NON-
OR SKIM MILK                               MIXED HALF AND HALF         HOMOGENIZED 
                                                           WITH WATER                              WHOLE MILK

REDUCED FAT YOGURT            WHOLE MILK YOGURT               $ HOME MADE OR
OR NON FAT YOGURT                                                                            ORGANIC WHOLE
                                                                                                                     MILK YOGURT 

PROCESSED CHEESE                 FULL FAT  CHEESES .............................................                  
  

PEANUT BUTTER                         ALL NATURAL PEANUT             PEANUT BUTTER
                                                         BUTTER, NOTHING BUT                    FRESH GROUND
                                                         PEANUTS AND SALT

CHIPS                                             $ OVEN FRIES MADE FROM       OPT FOR FRUIT OR
                                                            POTATOES WITH PEEL              VEGETABLES WITH
                                                                                                                   YOUR MEAL

ARTIFICIAL SWEETENER         SUGAR (JUST COUNT IT!)            *RAW HONEY, MAPLE
                                                        0 CAL VS ONLY 16 PER TSP           SYRUP, MOLASSES 




Saturday, October 13, 2018

Steps to better eating without breaking the bank.

" I can't eat healthy!  It costs too much!"  It's true!  In fact I don't think a truer statement has ever been made.  DIET FOOD is expensive!  But food that is just good and good for you isn't so much.  What may cost more, can be replicated very simply at home.  Now I know you may think that takes time you may not have, but it really doesn't.  Many of the recipes I use now, were used when I still worked a full time job.  Now that I'm home, and my outside income is gone, these same recipes and tips have served me well in keeping expenses at a minimum.   So they come in handy either way.



The idea is to use your money to buy the normal food that isn't diet or processed.  Food can be processed and not diet so the idea is to get away from both.  Oh and, BTW, food can be Organic and processed as well.  Diet food examples are easy because they're clearly marked as "sugar free", "fat free", "Diet", "Lean", "Light or Lite", "Low Calorie", etc.  You get the drift.

Everyday processed foods are harder to identify.  Label reading can come in handy in this case, but if you don't have time to label read, here are some things to try and avoid:

1) Soda- I know everyone loves their sodas.  Diet or not, these things are a bad choice. On the diet side, they contain artificial sweeteners (Splenda, Sucrolose, Aspartame, Nutri-sweet).  These things can actually MAKE YOU CRAVE SUGAR!  On the not diet side they contain High Fructose Corn Syrup.  Both contain artificial color, flavor, etc.  Cheap or not, my advise is to take them off your list.  Replace with Water, Tea, or Whole Milk.  I mix up lemonade to keep in my fridge.  While it does have lemon juice and sugar in it, it has less sugar.  My husband only has a glass in his lunch and one glass with dinner.  We don't drink a lot of it.  I don't drink it very much at all.  By taking these out of your grocery budget you save that money.  Chaching!  Hey!  Use the savings to invest in a food item of better quality!

2) Speaking of milk, the powers that be are finally realizing that full fat dairy is actually better for you than the low fat /non fat dairy; even when it comes to losing weight.  SHOCK!  So you can switch from the low fat/ non fat versions of dairy to full fat dairy without a difference in expense at all.  In fact, if the calories in whole milk make you nervous, mix your whole milk half and half with water.  It's 75 calories per cup to skim milks 90.  The fat is cut in half as well, and you get a milk texture and taste similar to 2%.  You get 2 gallons for the price of one!  Plus you increase your water intake.  It's a win win.  I do this in baking as well. "Cheeses" that I don't buy anymore are: american cheese, Velveeta (or generic equal), anything made low fat or fat free, and Processed American Cheese Food.  What I do buy are the full fat versions of Cheddar, Mozzarella, Monterrey Jack, Pepper jack, etc; hard cheeses.  Soft cheeses I buy are 4% milk fat cottage cheese, and cream cheese.  I JUST EAT LESS.  In addition, eating less makes it go further and saves money!

*** BTW, don't worry about buying organic milk.  All organic milk in the store is "Ultra Pasteurized" which means it's heated so high there pretty much isn't any nutritional value left.  Might as well save some cash and just buy the store brand whole milk.

3)  PLEASE NO MORE HYDROGENATED ANYTHING-  I saw a commercial the other day for a brand of margarine.  The whole commercial was touting the fact that it is now made with sunflower oil.  Like that is all healthy.  Sunflower oil is not solid.  This was.  In order to get the sunflower oil to this state is had to be.......Hydrogenated.  Which turned a not so bad oil into a very bad oil.  I use Butter, Extra Virgin Olive Oil, Coconut oil (some).  If you opt to no longer fry foods, and you use sparingly like we do, the additional expense for using these items is very minimal.  So no more fried foods means you can afford a better quality of fat to cook with.  Again EAT LESS

4) Frozen Dinners/Meals-  I don't care if they have "Healthy" or "Lean" in the title, Frozen dinners are highly processed; especially the chicken tenders, kids meals, etc.  They have a lot of filler, hydrogenated fats, sodium.  A better alternative is to cook a meal (one pot is my choice)but make it for two meals.  Serve half and freeze the other half for later.  This time of year it's easy to do that with soups, chili, and stews.  Hey there goes the need for canned soup as well!  I've even made a big pot of spaghetti and frozen half.  I do buy whole wheat pasta.  I haven't figured out how to make it yet. (smile).

5) Label reading- It's sad to say, but this is the best way to make sure what you're eating and giving your family is the best.  When I read a label, I'm looking for the fewest ingredients possible.  I realize some things are going to have more ingredients, but I need to be able to pronounce them and know what they are.  If I'm buying sour cream, the ingredient label needs to say, "sour cream".  Peanut butter needs to say "peanuts and salt".  "Artificial", "Hydrogenated", "High Fructose", any Artificial sweetener, etc, and it goes back on the shelf.  Soy is out too.  If you can't pronounce the ingredients, or don't know what they are; move on.  It's funny, but once I began to read labels, I began to take things out of our grocery budget.  Boxed cereal is replaced by my homemade granola.  Store bought chocolate syrup has been replaced with my homemade equivalent.  The same can be said for all breads, sausage, pancake syrup, biscuits, pancake mix, season salt, taco seasoning, and ranch dressing/dip.  I used to love powdered coffee creamer.  It's out.  I've replaced it with whole milk, and really prefer that.  I even have a recipe for flavored coffee creamer, but in all honesty I either leave it with milk and sugar or maybe add a teaspoon of chocolate syrup or pumpkin pie spice.

6) Lunch Meats are highly processed and preserved with nitrates (a carcinogen).  To get the nitrate free meats is pricey.  Save your dollars and your health.  Buy a turkey breast, a whole chicken, a roast.  Cook them and save the meat for lunches and meals.  Use what you want and freeze the rest.  Much cheaper per pound, and much better for you.

"But I can't make all those things!".  Never fear!  I am including recipes on my page.  Look to the right top of my page and you'll see the recipes.  You can choose from everything from main dishes to desserts.  Click on those and you'll see what I've added so far.  I will continue to add til I get them all in.  If you don't understand any of my instructions, just let me know.  I'll be more than happy to help.

You may not be willing or able to make all of these changes at once.  Pick one.  Just one, and stick to it.  Get that one down and try another one.

I strongly believe the vast majority of chronic and terminal, in some cases, illness can be linked to what we eat and how active we are.  If you're the parents of small children, now would be the time to start so your children can grow up healthier.  Sad to say, this generation coming up, which includes my two grandsons, is the first generation to have a life expectancy less than their parents.  Don't wait to make changes.  Start where you are.  Don't worry about past mistakes.  The body is a fabulous thing, and, treated right, can do wonders.

On an entirely practical level, making these changes will actually save you money!  Promise!


Thursday, October 11, 2018

A Tale of two Doctors

The day I went to the ER with my heart attack, I was asked if I had a cardiologist.  I requested a certain cardiology group.  This group had performed a stress test on me years before and I knew that was who I wanted.  Due to my past employment, I knew many of the cardiologist in both groups, mostly by phone or reputation.  Things went well as I began my stay in the observation unit.  The cardiologist I requested was the one who read my heart echo.  So far so good right?  But some how, between the reading of my echo and my being told I had officially had a heart attack; I was switched to the other much larger group.  Hmmmm.  I won't go into that one.  I will just say, always stand your ground with the doctor you want.  Just FYI.

I was told of the "mix up" prior to my heart cath.  I thought it was right prior to my cath (my cath ended up being later in the day).  At the time, I had no idea the group I requested had been the one that read my echo.  Had I known that I would have made them switch me back to the group I requested.  As it was, I thought the group I was assigned to had read the echo, and not wanting to have someone come in last minute and put a tube in my heart I opted to stay where I was for the cath.  The group I was assigned to had very nice nurses and nurse practitioners.  I met many of them.  I actually met the cardiologist for my cath as I was getting ready to go in.  He did give us an idea of what to expect. The Cath team was wonderful; nice, and fun actually.  The doctor was very competent.  I was awake during the procedure (I know sounds weird, but wasn't.  I felt nothing).  I don't remember the cardiologist addressing me during the procedure, except at the end when he said I had a clean cath, and my heart attack must be stress related.  This was spoken over his shoulder as he turned away to prepare for the next case.

*** According to the American Heart Association, stress will not cause a heart attack, but can make you engage in things that can lead to a heart attack; over eating, smoking, excessive drinking, etc.***

That night I was given my first cholesterol pill.  Because my cholesterol was good and I had a clean cath, I asked the nurse why, she couldn't answer.  The next day I was to be discharged, and met another cardiologist, who came in during rounds.  He told me I was being prescribed a cholesterol drug to take daily.  I also asked him why.  His response was pretty much just take it for three months.  Okay.  Why.  "We would like you to take it for three months.  You can ask your endocrinologist".  Really no other explanation.

I won't go into the whole saga again, but, needless to day, I've spent the past 6 and a half weeks trying to get answers for; Did I really have a heart attack.  How did my attack happen?  Why am I on this med?  Should I take this new med prescribed when I haven't even spoken to the cardiologist?  Can I recover from the heart attack or is this my life from now on.  Will it happen again?  Etc.  My follow up to my cath was with a nurse practitioner, who said to me " with a lot of patients we know, but you are in that gray area". They don't know why I had my heart attack.  Okay.

Don't get me wrong, I have no problem with nurse practitioners, but when you're following up after a procedure, it's nice to see the doctor that did the procedure.  I saw a nurse for my stress test as well.  In previous stress tests a cardiologist was present, but that was when I was being seen by the other group (the one I originally wanted).  In fact I haven't seen a cardiologist, or spoken to one since I was discharged from the hospital.

I didn't know how all of this was affecting me until I went ahead and made the switch back to the original group I requested.  Once I had wrapped up with the group to which I was initially assigned, I made an appointment with the group I wanted.  Specifically the Dr who read my initial heart echo.  I found out later who had read my echo.   I always knew I would switch back to my requested group.  I didn't realize how much would be resolved when I did.  I was blessed in that there was a cancellation for first thing yesterday morning.  So I got in quick.

* Met with the cardiologist; female cardiologist.  Being female, this works for me.
* She spent an HOUR with me
* Using models, diagrams (that she drew)etc.  She explained everything to me.  BTW, She believes my heart attack was caused by one of my arteries constricting.  Something more common in women as is a heart attack with a clean cath.
* She also explained WHY she wanted me on two medications; one to lower cholesterol ( there may be build up in the smaller vessels that feed my actual heart)and one to strengthen my arteries (keep them from constricting).
* She worked with me to get me on the lowest dose of these meds to alleviate side affects, but for them to still be effective.
* She reassured me about the meds.
* She also reassured me that this wasn't forever.  In fact she said this might have been something residual from my days of NOT eating healthy and being active.  As I continue in this healthier lifestyle, the need for meds and/or concern may disappear!
* I have a friend who recently had a heart attack and this Dr was her cardiologist.  She told me yesterday that during her cath procedure, this doctor spoke to her the whole time, explaining everything as she went.

That one visit with this cardiologist, changed everything.  Fear dissipated, and hope lifted up it's
head.



 I don't fault the previous Doctor.  He did a good job.  His bed side manner leaves a lot to be desired, but I really think that all can be laid at the feet of their practice just being too big.  You can't turn a big ship on a dime.  There comes a time when you're too cumbersome.  There's no way to give each patient the time they need when you have multiple patients needing that time.  Just no way.  There needs to be a good mixture of competence and bedside manner.  A practice large enough to be successful, but small enough to take the time needed for a patient, any patient.

Sunday, October 7, 2018

A change in perspective

Something I've thought about a lot over the last 5+ weeks, but rarely speak out loud is the thought of "What if".  Those two words hover over me.  They hover over me even now, not so much due to fear, although there is some of that ( to be honest)but mainly thru the realization that no one is promised tomorrow.  I remember thinking on the way to the hospital, what if this is it?  I had no way of knowing.  I'd had no experience having a heart attack.  So what if that was it?  Would my family know how much I loved them?  On the practical side, I wondered how my husband would handle the worst happening; my mom, my family.  At the risk of sounding maudlin, what if that was THE day.

Thankfully it wasn't the day.  I'm still here to regale you with my opinion....you're welcome....or sorry..(smile).  So I lived to see another day.   Things have changed though.  I look at things more short term.  I starting to realize how fragile life is...and how precious.  For that I can't help but be thankful.

We all do it.  We make lofty plans (or just plans) for down the road; " I can't wait til fall", "I can't wait til Christmas", "when I get (insert subject here) taken care of, I'll make time for my family, God, myself, etc." There's always tomorrow, until there isn't.  Time with people you love takes on a whole new meaning when you appreciate the fact that any particular day you're together may be the last time you will be together.  We live our lives under the assumption that tomorrow will always come.  Nothing wrong with that.  In a practical sense, we need to plan, budget, figure things out.  We can't always live our lives like there's no tomorrow.  I still make plans for down the road. In fact I'm making plans for a Thanksgiving dinner with my kids. Planning hasn't changed, but now it's with a mental caveat. I'm just more aware, of how each day is a gift. As a result of my new found "awareness", I have sub-consciously initiated a "Never again" list:

1)  Never again will I bemoan a new wrinkle, birthday, or other reminder of old age approaching (uh it's at the door!).  There are many people, younger, sometimes much younger than I that will never have the opportunity to get to the age I am now.  I've watched my three children grow to adulthood,  celebrated my daughter's wedding, the birth of 2 grand children, 25 years of marriage.  Many don't get those chances.  It's extremely selfish on my part to dread a birthday.  Instead I'll embrace each one with thankfulness, and honor every grey hair, wrinkle, sag, etc.

2)  Never again will I shun the treadmill (or other cardio equipment).  While I'm still a huge proponent of any activity is better than none, my perspective has changed on treadmill walking.  Don't get me wrong, my 60 lbs came off with some structured exercise and a lot of unstructured physical activity.  That policy got me from 230 lbs to 170 lbs.  I still believe if you are where I was in the beginning; incorporating a "whatever activity works" policy paired with healthier eating is a good way to start. Structured exercise is no longer something I do just to lose weight.  It's what I do to ensure my survival.  45 minutes of walking is a small price to pay to add years to my life.  I no longer look at it as 45 minutes wasted when I could be doing something productive.  It's producing extra time for me to spend with my family.

3)  Never again will I put off until tomorrow something that should have been done years ago.  Namely, we need a will.  It's on my list of things to do TODAY.   We thought of it.  Sometimes I would say "we need to do that", but the need to worry about it seemed far off and other things took precedent.  That has changed.  I don't care how old you are, if you are an adult, you need a will.  This is what I'm looking into.  Check out this article on Clark Howard's site

https://clark.com/family-lifestyle/wills-funerals/cheapest-easiest-ways-to-do-will/

Wills don't have to break the bank.  It's worth it in the long run, And I've put it off far too long.  Along this same line, there are things I need to get situated in case.  Things I want to do for my kids.

I know this seems like a morbid kind of post, but it really isn't.  It's about a new appreciation for life, and life well lived.  It's about caring for myself daily; physically, mentally, spiritually.  It's about making sure to take care of my family weather here or not.  I just had a wake up call.  Time to get up!




James 4:13-15 " Now listen, you who say, "Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money." Why, do you not even know what will happen tomorrow.  What is your life?  You are a mist that appears for a little while and then vanishes.  Instead, you ought to say, "If it is the Lord's will, we will live and do this or that."


J