Category: Health and Fitness

In 2007 I received 4 coronary stents. This was followed by a triple coronary bypass in January 2008. This was a big wakeup call to examine a number of things in my life. Except for a stint in hospital when I was twelve, I had not experienced any illness other than the occasional flu and cold. I had never seriously considered the importance of diet choice and lifestyle habits before, but these cardiac incidents definitely pushed me in that direction. The habits I list below are ways I try to keep healthy and they are personally what works for me. I still very much value the recommendations of my primary doctor and my cardiologist, both of whom I visit at least once a year.

Water: Water is now my primary choice of drink. I do not drink any sodas. I do drink alcohol but confine my alcoholic intake to no more than two drinks at a sitting. On average this works out to about five drinks a week. My only other liquid intake is a cup of coffee or tea a day. I drink at least 3 glasses of water each morning as soon as I wake up, which is about 45 minutes before I consume my breakfast shake. I also make sure I drink a glass of water before a meal, after I exercise, and before I go to bed at night. The water should preferably be at room temperature and not ice cold. I have been doing this water regimen regularly for the last five years, and, except for getting used to the initial morning glasses of water, have experienced no ill effects from it. I believe that the proper consumption of water plays a major role in keeping us healthy.

Diet: Rhonda and I have tried many different diets since my health episode, including ones that are low fat and vegan inspired. Although I strongly believe in a plant based diet, for more practical purposes, we’ve now comfortably settled on a retirement diet that leans towards being plant based but still includes some portions of meat or fish. I’m personally not too concerned about fats consumed in small amounts, but I do keep away from deep fried and junk foods. Breakfast consists of a vegetable/fruit shake fortified with a protein powder. Lunch is the main meal and is usually vegetables, rice and some meat or shrimp. We vary flavors and sometimes include spicy curries. On other days I go down to the local Cuban Home Food Restaurant for a takeaway of black beans, yellow rice, plantains and fish. Dinner is a salad or sometimes, just a beer. I occasionally have a juicy steak but limit that to special occasions. My diet does not preclude me from dining out, having the occasional pizza or pasta, but this then becomes the main meal of the day. We’ve discovered that our system of one main meal a day with the vegetable/fruit shake in the morning provides the necessary sustenance and prevents over eating. We have also cut added sugars from our diet. We do not add sugar to coffee or any food. Our daily dessert is a couple of pieces of dark chocolate mainly in the evening. This does not stop us from occasionally having a sweet dessert when we dine out. We however tend to be vigilant about the amount of sugar we include in our diet on a regular basis.

Exercise: One of my investments after my triple by-pass was a Concept 2 Rowing machine. This is probably one of my better health investments as I have used it regularly and have logged close to 8,000,000 rowing meters on it. Rhonda and I motivate each other to exercise at least five times a week. Besides the Concept 2, we also have a NordicTrack Elliptical, which is Rhonda’s main machine. On weekdays I spend about 25 continuous minutes a day on the machines. I also do some simple body-weight squats and pushups on alternate days for strength training. Whenever I feel my back beginning to act up, I include some lower back exercises as well. Weekends are rest days, but that does not mean we cannot throw in a long hike or walk.

Supplements: At one time I took too many supplements. I now take daily, a multivitamin, a magnesium capsule, a fish oil capsule, and a COQ10 capsule (recommended for users of statins). My only regular daily prescribed medications are a statin (10 mg), Lisinopril (5 mg), and a low dose aspirin (85 mg). I also add some turmeric and a teaspoon of coconut oil to my morning coffee.

Numbers: My current numbers are: Age: 70 yrs (in Aril); weight: 190 lbs. (my ideal is 185); height: 73 ins; Cholesterol: 122; HDL: 58; LDL: 52; Triglycerides: 58; PSA: 2.8; Glucose: 101. The only number that is currently slightly high is my glucose level. I have been able to keep that just on the high side of the normal range or slightly over. BP range is (110 -130)/(60 – 80) with the 5 mg of lisinopril.

Lifestyle: Retirement does help lower the stress level which is an important but often overlooked health factor. My Faith life helps keep me grounded. I am also very fortunate to have a wonderful and supportive wife, and children and grandchildren close at hand. Family, good friends, relationships and connections are great for our health.

I certainly believe these habits have kept me healthy and feeling good. I am thankful for my good health over the past years and intend to continue doing my part.

I shall add a new post and link to this post whenever my own action research on healthy habits confirms something else. I’ll also, mainly for my benefit, include annual updates with any changes to the habits and numbers above.