The Start - November 1, 2011

I wish I new more about how to set up blogs so this would be all fancy so that people would read it and comment on it.  I guess I'm taking this journey now because I've come to realize my families health issues.  One brother has already undergone bypass surgery and has had disk problems (and he's the healthy one) and now my other brother is looking at bypass surgery (and he is not healthy).  In addition to heart problems, cancer (various forms), diabetes, and high blood pressure also run in the family.  I figured that perhaps it was time that I took some hints and decided to get healthy...or at least try to be healthier.

I grew up on the farm and mom was a wonderful cook and made sure we "cleaned up our plate".  I grew up with Sunday morning pot roasts, Wednesday meat loaf, and some of the best fried chicken and home made bread that I've ever had.  It's no wonder that most of my family has been overweight.  So here I am sitting at the computer and watching Forever Knight episodes from Netflix and contemplating my own mortality.

November 1 was my chosen date to start this journey.  Not for any particular reason except that if I waited any longer I probably wouldn't have started.  Procrastination is a powerful thing and I do it well.  Tony, my brother looking at bypass surgery soon, is now on a "heart healthy, low sugar, low salt" diet at the Nursing home/rehab center.  I thought to start there.  It wasn't so simple.  I found myself with more questions than answers.  How exactly is a "heart healthy" diet?  What would I be looking for?  What numbers do I want to stay under in order to be considered Heart healthy?  This of course leads me to doing searches on the internet.

The internet is a wonderful tool if used properly but also a massive tool that can confuse you if you don't know what you are looking for.  This meant that I started at the obvious place.  The American Heart Association.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

There I learned that I should be getting:

• Fruits and vegetables: At least 4.5 cups a day
• Fish (preferably oily fish): At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
• Sodium: Less than 1,500 mg a day
• Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other Dietary Measures:

• Nuts, legumes and seeds: At least 4 servings a week
• Processed meats: No more than 2 servings a week
• Saturated fat: Less than 7% of total energy intake

  Ummm.  Yeah.   Sure.   This is NOT going to be an easy journey.  Sigh.

  Of course I am somewhat exaggerating my torture during the upcoming months.  That's how I deal with it.  I could go out to eat at a restaurant but just need to be more aware.  Some hints from the above mentioned site are:

• Find out the nutritional content of fast-food items by visiting the chain’s Web site to help identify the healthiest choices.  Some restaurants post this information near the counter or provide it in pamphlet form.
   
• Pass on “value-size” servings that enable you to choose greater portions of food for a slightly greater price.  “Super-sizing” a food item inevitably increases the amount of fat, added sugars, sodium and calories you consume. (well "Duh")
   
• Skip the sides, which are usually deep-fried.  For a healthier side dish, order a side salad or fruit cup. 
   
• Choose a baked potato over French fries, but have it with vegetables or fat-free or low-fat sour cream or margarine instead of butter, full-fat sour cream or cheese. (mixed reviews on this one)
   
• Choose grilled chicken sandwiches often – they’re a much healthier option than breaded, fried-chicken sandwiches and usually significantly leaner than the meats used in most burgers.
   
• Avoid ordering sandwiches with double meat.  A single serving of meat is 2–3 ounces (about the size of a deck of cards) and a single meat patty is usually well over a single serving. (this is another "duh" moment)
   
• Avoid adding bacon to sandwiches, because it’s high in fat and calories and has very few nutrients.  Order pickles, onions, lettuce, tomatoes, mustard and ketchup instead to add flavor without fat.  (yep..you guessed it.  another "duh")
   
• Steer clear of fried fish sandwiches.  Choose fish sandwiches where the fish is baked, broiled or grilled.
   
• Try asking for a wheat or whole-grain bun, as some places do offer them.
   
• Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., “special sauce”). (but...but....I love mayo)
   
• Drink water, diet soda or skim or low-fat milk.  Regular sodas are loaded with sugars and calories (the last "duh" for tonight on this section....I promise).

Besides my comments, I know they needed to be said.  I "know" it...just have to pay attention to it.