A Healthy New Year – Post 1, BP

I am not waiting to make a new year’s resolution to start getting more serious about my health. I’m not saying I haven’t been serious thus far, I’m just getting more serious about it. Perhaps it would be more accurate to say I’m being more intentional and mindful about it. I am moving it up the priority list.

Up to this point I have been relying on nutrition and merely staying active to keep me healthy, and it has been working. I have 14% body fat, my triglycerides regularly come in at around 35, my HDL was 86 and my LDL was 46 on my last visit. Unfortunately I have Juvenile Diabetes (I hate using the term type 1, there are plenty of people with type 1 because of their lifestyle choices, not because they have juvenile diabetes), and this means good enough isn’t good enough. It’s time to get physical.

Now on to my main point here. I have been on BP meds for years now, and the more I learn, the more I think I shouldn’t be. I’m not talking about getting off my meds by lowering my blood pressure – which I plan to do – but the fact that I have borderline to occasionally mild hypertension and I’m starting to think that shouldn’t constitute being medicated for it. I am going to start weaning myself off of them and see what that does.

My approach is this: I am going to modify my supplement intake, substitute red wine for hard liquor (except during the cowboys game), and begin working out regularly. Currently I already drink green tea once per day 5 days per week, and I am taking fermented cod liver oil which should be getting me my daily requirement of EPA and DHA. I also currently take 120 mg magnesium once per day, but have discovered that many take a more aggressive approach of 150 mg 3x per day.

I am going to begin Potassium supplementation utilizing dosages ranging from 2.5 to 5.0 grams of potassium per day. I am going to contact my Dr and see if he can write me a prescription for this so I can get a higher dose and better quality than I can with an OTC. It looks like I should be taking 2.5 – 5 grams per day. Interestingly enough, NoSalt and Nu-Salt, are actually potassium chloride at a dosage of 530 mg of potassium per one-sixth teaspoon.

I may look into Bonito Peptides as well. From what I’ve read, it seems to reduce the systolic by at least 10 mm Hg and the diastolic by 7 mm Hg in people with prehypertension and borderline hypertension. These protiens are anti-ACE, which is an enzyme that converts the compound angiotensin 1 to angiotensin 2 which causes the blood vessels to constrict while at the same time increasing the volume of fluid running through them.

FYI: Prehypertension is (120-139/80-89); Borderline is (120-160/90-94); Mild is (140-160/95-104); Moderate is (140-180/105-114); and Severe is (160+/115+)

Have a Great Day!

Lubimûr

Cabbage

I have been looking into improving my ratio of omega 6 to omega 3 as one of the steps in maximizing my health as approach the cross the top of the hill (age 50), and since I am sitting here eating cabbage in my bone soup from pastured cows, I thought I would do a quick search on the makeup of it. I will be doing a post on Omega 3 & 6 exclusively, but the info I ran across on cabbage inspired me to record my findings.

Quick side note: I call it bone soup instead of beef (or whatever) stock because many people think stock and broth are the same thing, and they are not. Stock is made from bones and connective tissue, broth is made from meat.

First off, apparently not all cabbage is the same, but it all seems to be equally healthy, just for different nutritional profiles. Bok choy has a higher concentration of beta-carotene and vitamin A than any other variety of cabbage. Red cabbage containing significantly more protective phytonutrients than green cabbage due to its concentration of anthocyanin polyphenols. These pigments have begun to be studied more because of their anti-oxidant and anti-inflammatory properties. Red cabbage also has 6 times more vitamin C than its green cousin. Savoy cabbage is a better source of Sinigrin (a glucosinolate) which is currently receiving special attention in cancer prevention research.

All cabbage contains glucosinolates, but occur in different patterns in the different types of cabbage. Plants producing large amounts of glucosinolates are currently undergoing basic research for potential actions against cancer. (sulforaphane from broccoli being the best known example).[10][11] Glucosinolates directly affect the function and expression of genes. Known as the epigenetic effect, it supplies both wide-raging and long-lasting changes to the gene’s function. Human research reveals higher dietary intakes of glucosinolates are associated with a reduction in the risk of most common cancers. One of the bi-products of glucosinolates has been found to down-regulate androgen receptors – minimizing stimulation of prostate cancer by testosterone, and cutting the risk of prostate cancer by 32%!!

Cabbage seems to be an excellent source of vitamin K & C, and are real heavy hitters in the phytonutrient department, with polyphenols being at the top of that list in cabbage.

All cruciferous vegetables must be chopped or chewed well for real benefits. Also, the fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage. Steaming is a better cooking method than microwaving, two minutes of microwaving destroys the same amount of myrosinase enzymes as seven minutes of steaming. High temperature cooking reduces the rate of glucosinolate conversion to active molecules by about 300 percent.

Heat 5 TBS of bone soup (or water) in a stainless steel skillet.

Add shredded cabbage as soon as bubbles begin to form

cover and sauté for 5 minutes

turn off heat and let sit for 2 more minutes

Here is a great website for more info: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Have a Great Day!

Lubimûr

Shoulder Almost Fully Rehabbed!

04/25/2016

Over the weekend I did a dead hang with almost no pain at all. I’m talking a 1-2 on the pain scale. I felt so good that I also did some scapular pulls hanging there. Today I added up dog pushups to my routine. Prognosis, I am almost completely recovered.

Actually doing the up dog pushups caused an old elbow injury to rear its ugly head. It’s not that I have reinjured it, it is something that just flairs up from time to time when doing pushing motions. I messed it up in my twenties doing seated triceps pushdowns. I guess the ligaments weren’t strong enough to handle the load my muscles were. Luckily, I think I have found a rehab program for that too. I’ll keep you posted on how well it works.

I know it seems like this has turned into the shoulder rehabilitation blog, but my real purpose for this blog is to keep this human machine running (in the best condition) I can for as long as possible. It’s about the challenges I face in accomplishing this as a 49 ½ year old man. It’s also about the challenges I face trying to be resilient as the middle class implodes.

04/14/2016

Shoulder Rehab – Almost there!

Today I find myself wanting to skip my shoulder rehab work. Not because I can’t stand it anymore, but because I have other demands on my time and I feel good about the progress I’ve made. My mind is telling itself that it’s not that big of a deal if I skip today because I am definitely getting close to full recovery, and if I skip a day it’s not really going to make much of a difference.

The problem with that however, while it may very well be true, is that this is how habits are formed. Since my rotator cuff is no longer holding me back it gets easier and easier to ignore treating it until it just becomes forgotten. I need to make this a daily habit, just as I have my neck mobility. Once it is, then I can skip a day here or there because I won’t forget to do it the next day. So now I must force myself to do it, so that the habit which forms is one of daily maintenance, not letting it slip by the wayside. So without further ado….

I just did 1 ALR stretch and kneeling ALR with 3lb, 1 LR stretch and lying LR with 3lb. I pushed a little further with the stretches. I have to be at 95% ROM (range of motion) on my injured side compared to my healthy side when achieving pain level 5 (at least with scapula flexed back and down), and I held it for 40 seconds this time. I also did 25 reps with the dumbbells.

04/14/2016

Shoulder Rehab – Making Progress

The last couple of days I have taken a break from rehabbing, I had a serious issue with my foot. I woke up in the middle of the night in excruciating pain right across the bridge of my foot, right in the center. It hurt to move, the pain was preventing me from going back to sleep, so I zoned in and out of consciousness for the remainder of the night. When I got up to get ready for work I could put almost zero pressure on my foot, and barely made it to my closet to get the cane I keep there. Even with the cane, getting to the garage where I keep a pair of crutches was almost undoable. (I keep crutches in the garage because when you live life full tilt, you sometimes find yourself in need of them. They are in the garage because I learned the hard way that the attic is not a practical place to keep them should you suddenly need them.) The only thing I can think that may have caused the problem was either sleeping with my foot hyperextended for too long thereby straining the ligaments or tendons, or some kind of insect bite. I didn’t see anything that would indicate an insect bite though. The pain was comparable to a hairline fracture.

I am also out of Move Free, but have been adding collagen protein to my coffee this week.

Yesterday I only did one stretch and no weights, and the day before I did nothing. Today I didn’t notice any setbacks though. My foot is recovering pretty rapidly, yesterday I was able to trade in the crutches and come in to work using only the cane. Today I am using nothing, but I am still limping.

It really feels like I am making great progress with my rehab now. I’m still working in the “level 5” pain range, but I’m getting more ROM. I performed 2 sets each of ALR and LR stretch, 1st set is done with scapula rotated back and down, 2nd set with serrates flexed.

1 set ea. of ALR and LR exercise, 20 reps with 3 pounds. Note: I am doing both shoulders.