Thursday, July 14, 2011
Wow, Cardiac Rehab, Woot Woot! I had a hard workout yesterday. Don't get me wrong, the workout was me pushing myself, getting my heart rate up. Ok, they haven't let me do that until yesterday. I got my heart rate up to 120. Ok, that is nothing in comparison to before my heart surgery, but it is a big deal since heart surgery. Some observations of made of my body is that the water retention has made it really difficult for me to breath. When I cough up phlem, I am able to breath a little better. If I am less swollen, I am able to breath better and my heart rate can go up. Well, mostly I have been hitting 109 heart rate - 112 and I am like out of breath or short of breath. This is pretty scary and this is not a lot of excersion for a normal person, but it is/was like for me. I've been drinking lots of water to see if that would help release water. Yes it did, but guess what, partially, I still have a lot of water. I was sitting in the waiting room feeling energized. The water was down, My surgeon came walking through, gave me hug asked me how I was doing. I told him I had good/bad days, but discovered that with allergies, if I cough and get the flem up I breath better, and if I am swollen it is harder to breath. He said I am probably having a little CHF (Congestive Heart Failure). Wow, so guess what, I started my lasix today. Last thing I want is anything to give my heart a harder time. So 215 yesterday on the scale. Today, or late this morning, I am 211. Woot Woot...the water is coming off and I can feel it and I can see it. It is so weird. Ok, in I went yesterday, bright and early, my surgeon off to meeting, doors open for rehab. They bumped my time up to 13 min on treadmill...woot woot...but still slow...grrr.....oh, up to 2.0 now...cool. Believe me that is still slow but it is fast for my ticker. I decided to throw in my arms, a little dance, a little jog, my heart rate up, I am feeling and doing good, breathing ok, but little hard. Ok, then all the other exercises. Then I do the stairs, those are now 4 minutes. I get a little winded on that one. I asked if I can push myself at home. NO, not like I did, but YES, slight lighter than what I did in there. In other words, my heart rate not to exceed 120, keep it around 115-118. If hit 120, stop to recover, but keep it slightly lighter. Right now, let them do the pushing. The good news is, that the bike ride, the other things I do, is somewhat pushing, but not getting my heart rate over what they want so just making me tired. The extra water makes it hard for my heart to pump, hard for the oxygen to get to the areas needed, so makes you even more tired. So when I am not super swollen I feel energized and when I am super swollen it is really hard for me, hard to walk across the room. I push myself to keep going. Well, I know they explained that the water the body usually will take care of, and mine was doing a decent job of it; however, with my heart being so weak and sick, my body is no longer able to do as well of a job, so the water makes it harder for the heart to work, so since I still had 15 and went up over 214, actually hit 219 during TOM's visit, but down to 215 when he left. Well that just shows that is up 1 more pound so that threshold is time for Lasix. I was worried about taking as I only had a week and if not refilled, and I get bad, and no money, then what will I do. I called my cardiologist office, they called me in prescription of all my meds including those and am on as needed so need to worry about not having them. They know I will not take them if I don't need them. The issue is making sure I do take them when I need them. Ok, I know I have said a lot and nothing about reading labels. Yes, I will be getting to that. After rehab, I go to car to get my slim fast, my on the go breakfast. Lesson learned, drink before exercise. I only ate piece of string cheese. Normally I drink it first. Well, big difference. Need that protein prior. So the drink before exercise and cheese afterwards. The difference was how I felt and the shakiness. They went over my results of my body fat 33.5%....too high...like I already didn't know that...lol...but I will go with the flow. I guess I am like average, so do I want to be average? NO, but I haven't wanted to be this for the last 4 years...actually longer than that but seriously, I have taken this seriously for over 3 years and I am even heavier. They will be going over my nutrition log one of these sessions too. After rehab was class, nutrition class. It was mostly on reading labels. Last week was Fat and Sodium.
NO TRANSFAT (think we all pretty much know that). Did you know that items can list 0 transfat and actually have .5 gram of transfat? Yep. So it is important to look at the ingredients. If the word hydrogenated or partially hydrogenated oil of any kind, you don't want it, it has transfat. Also look at the serving size of that item. Here is a good example:
Fat Free Coffee Creamer - it is Fat Free, 0 is marked on all fat items including trans, but it has partially hydrogenated in it... so it has .5 gram of transfat per serving. Serving size is teaspoon, not tablespoon. How many people just put a teaspoon in their coffee? Hardly changes the color. People put a tablespoon in or automatically think tablespoon is a serving. Well, you are now getting 1.5 grams of transfat.
Calories from fat - cross that out - don't use it - look at the total calories.
for every 100 calories you are allowed 3 grams of fat. So if it is like 70 calories, it can have 1-2 grams of fat. If it is 300 calories, you get 9 grams of fat.
Now, saturated fat, you are only allowed 12 grams of fat a DAY. Typically, our total fat is like 40-50, each person is a little different based on height, weight, etc, but for most it is around 40-50, a pretty safe bet of number. Of that 40 - 50 grams or whatever your number may be, you are only allowed 12 grams of saturated fat.
The rest of the grams have to come from mono and poly...our healthy fats.
Next is Sodium - we all should be 500-2300 mg of sodium. The American Heart Association now says 1500mg is the ideal goal; however, our food supply does not allow for it. It is proven that a person who is 500-2300mg that their blood pressure is improved, I can totally say yes to that one because if I go above 2300 for just two days, my blood pressure goes up. If I maintain it in that range, I am lower and normal blood pressure. Looking at the label, what is high sodium? Is 150mg high sodium? No. Is 600mg high sodium? Yes. Rule of thumb - 500-600mg per meal (3 meals a day) - That is 1800mg...That leaves you a little room for snacks. Keep in mind that is entire meal, not one item of meal. Example, Macaroni and Cheese, it has 470mg of sodium. 1 serving = 1 cup. Is that all you are going to eat for that meal? So 470mg could be too high or it could be ok, depending on what you are having for the entire meal. Try to eat things that have 3 grams or more of fiber in them. We should have 25-30 grams of fiber a day. Sugars, there was no rule of how much we can or can't have. She said, for her family, she limits it to like 10g or 15g of sugar in item, if it has more than that, then she doesn't buy it.
The percent signs - ignore them... they do you know good. That is percentage of 2,000 calorie diet as a whole. It just messes up a person.
40-50 day of only 12g can be from saturated. 0 trans, rest must be mono/poly
Sodium - 500-600 per ENTIRE MEAL
Nu-Salt - Excellent Source to use that actually tastes like salt
MrsDash - All of her spices are ok
Be aware of Lemon Pepper and other spices, check the sodium on them first. MrsDash puts out a great Lemon Pepper.
One more rule - looking at the ingredients, if sugar is listed as on of the first 3 ingredients, that tells you that this item is MOSTLY SUGAR and is not a healthy choice.
5 fruits and veggies, yep...that is what we should do as a minimum, but the goal is to be at 9. Yep, 9 fruits and veggies a day. Let me tell ya, I thought 5 was hard to do, but 9 is even harder, but guess what, I am making 5 for sure and working on making it to 9 on a lot of days.
Again, remember SERVING SIZE. An apple is usually 2 servings of fruit unless small apple. Almonds, great but only 1 serving = 1/4 cup or 10-12 almonds. Pistachios, unsalted, excellent, but again 1/4 cup, walnuts, 1/4 cup. Take a measuring cup and actually measure out and that is one serving. If you do 2 servings, then be sure to count it as 2 servings. Ok, Banana is often 2 servings, so if you eat 1 med/large apple and 1 med/large banana = 4 servings of fruit. 1 cup of chopped lettuce = 1 serving, now you are at 5 servings, 1/2 cup cucumbers sliced w/peel is 1 serving, wow, now 6, half a med tomato or small tomato 1 serving, now 7, sliced carrots on salad, now you have 8, or maybe you split a banana or have carrot snack or green beans. So many different fruits and veggies, but 9 servings. Maybe with dinner, you are having 100 grams of red potatoes roasted (that is a serving). Well, that is two small red potatoes or one larger or 1 med 1 small. It is not very much.
I tried hard to get mine in yesterday. My food tracker may not show it, but my chili has corn, green beans in it so I get serving of each along with my beans for fiber. Also whole tomatoes...but basically I get 2 servings of veggies from my chili.
Exercise is healthy for the heart, no matter what. How true that is, just 30 min of moderate 5 days a week makes a big difference. There are some exceptions like me...I require MORE. meaning in the terms of raising my HDL. They are still baffled at my HDL (the good cholesterol) with the amount of exercise I do and healthy eating. Only thing that can really say is the disease. I will continue to work on becoming healthy and battling this because I want to LIVE.
Tuesday, July 12, 2011
I am so wiped out. I am now very sleepy tired. This is the first for me to sit down on my computer. I logged my food. I need to log my fitness. I got up EARLY, had an appointment with social security disability. The appt seemed to have gone well. I was stressed and lots of anxiety. I came home, did my cardiac rehab exercises, cleaned house, did laundry, literally on my feet moving. Tomorrow is even earlier as hubby has to be at work earlier and I have to be at the hospital for my rehab and class. Afterwards, I will go to park (by where my hubby works) and he works 10 hours days. I already have his lunch and my lunch made for tomorrow. The past several days were lot of fruits and some veggies. Today was nearly all veggies. I have not done my fruit yet that I sparked in but will sometime between now and bed. I took my HRM and my MP3 Player with me to rehab on Monday. Will do same thing tomorrow. It helps get through the exercises easier. During eval, he did tell me that he will be documenting and letting them know that I have been taking my meds. My bruises are proof of me taking my meds. Funny, the nurse at rehab said same thing..."you obviously are taking your meds the way you are bruising." Yeah, just touch me and I bruise.
I was down 1 pound on Monday, so hoping I be down some more tomorrow. Anyways, I am off to bed.
Monday, July 11, 2011
Today was day 4 and I was ENERGIZED and feeling good. I felt so much like my normal self as far as of where I was at until set back after surgery. Didn't get near as short of breath...knock on wood. I am really TIRED and wiped out. They bumped my time up today and weight so felt like I actually was doing something..still easy light for what I am use to doing. My blood pressure was really good. It was good during exercise and afterwards. In fact, she was surprised at how low it was. I smiled big. I had my MP3 player with me so that helps big time working out....especially on the treadmill and bike. Tomorrow I have a dr. appt, for Social Security...yuck..oh well. Wed is cardiac day 5, and Thurs is day of rest and Friday will be super busy day, cardiac and class and won't be done until 1:30.
My nutrition has been good. I burned 1700 calories today. Youzzer. Been peeing up a storm too. Was down a pound too.
Saturday, July 09, 2011
Wow, I have been making it to cardio queen!!!! And I made it to the top spot. Today, I am out to set to see how much physical activity I can get done for today, tomorrow, and then on Monday. It is now 7:09 AM and am drinking a cup of coffee. Yes, hubby brought me in a cup of coffee and it does have caffine... oh well, I do occasionally have one of these and had to log it into my dietary tracking log. Need to cook breakfast for hubby and I shortly. Trying to decide on what it will be. It has to consist of two fruits and one veggie or two veggies and one fruit. Thinking here.......yes deep into thought. Ok, strawberry, pineapple, banana, sliced up in bowl. Maybe some grits and egg beaters or maybe oatmeal. Hmmmm. I'll figure it out. Yard needs mowing again, house work needs to be done, the beach sounds nice for walking, laundry needs to be done, hmmm, lots to do and it is so pretty and sunny outside which is what we woke up too at 6:30. TOM is gone, left for a month now...yay, the sun waking me up, and feeling refreshed and happy, and so blessed to be alive and have my hubby, to know that my daughters are doing well. I don't concern myself with the step kids. My beautiful daughter in AZ is buying a house. Hope all goes well for her. I am excited for her. My other daughter seems to be doing well. It feels great to be on the top of cardio queen again. Now that I have reached that goal, my goal is to try to continue making cardio queen but picking up my pace. Meaning to move faster. I don't want to necessarily increase my minutes, but to work on consistency and building speed which is key to my recovery according to rehab. I did discover, one of my setbacks was allergies, the congestion and water retention makes it hard for me to breath. I am back to 212 as of this morning. Got my lasix / potassium prescription but water was down. I will see how I do throughout the day, if I swell, I will take, if not, then I won't take. If I don't swell, will see what the scale shows tomorrow.
I have been blessed for all my spark friends and supporters. It has meant a lot to me and is a big part of what has kept me going kept me fighting to survive and live. I am blessed for that!
Friday, July 08, 2011
Busy day today. Yesterday was my day of rest. I did nothing!!!! I sparked on my computer, logged food, watched tv and slept. I did get up to cook dinner and take shower but that was it! It felt good too! Today, got up early....5:00 AM, got dressed, packed lunch for hubby and myself. I ate half pbj sandwich...made him two for his lunch. Took a Light House Smoothie with me today, drank 1/2 = 1 serving at 6:30 AM just before cardiac rehab. After rehab 9:05, ate my string cheese, then my two plums 1/2 hour later, walked and went to walmart for prescriptions and home. The other day had sliced apples with vanilla yogurt dip. Found it was high in sugars and loaded with high fructose syrup. I decided to buy my own apples and vanilla yogart and cream cheese 1/3 less fat. Take 1 Tablespoon of Greek 0 fat yogurt, 1 tablespoon of cream cheese 1/3 less fat and mix together. I warm the cream cheese up first in microwave to soften. I then slice apple and dip it in...yum and no sugar added. It is 148 cal for entire snack, 3.5 grams of fat, 61mg sodium, 4 grams of fiber. Awesome healthy snack.
4:15 we had our small dinner salad w/ cucumber and tomato.
5:00 Dinner American Heart Association recipe for Grilled or Baked Chicken Breast (3 oz) with pineapple strawberry salsa and then red potatoes cooked with the chicken breast - 2 very small red potatoes cut up (approx 100grams) drizzled tbsp extra virgin olive oil and pepper on the potatoes. All of this went into oven...looked really pretty and yummy on plate. Cooked asparagus in microwave and put a little I can't believe it's not butter on the asparagus. We then had small bowl of strawberries, pineapple and 1/2 banana (small). This was our dessert part of the dinner. I am full. I have drank my 8 glasses of water...well working on the last one.
Got in touch with cardiologist office and finally got my prescriptions filled. Cardiac Rehab went good. I got homework...I have to track my food on paper for 3 days and bring in on Monday. So I got today's tracked, my totals came in at 39g fat, 1,381 calories, 975 mg of sodium.
Now let's see if I can do as well tomorrow. I got 10 fruits and veggies in for today. It's going to take some serious planning and figuring to get my 10 fruits and veggies in tomorrow.
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