CHANETC's SparkPeople Blog CHANETC's Blog on SparkPeople, home of free diet plans and a healthy living community Your Community and Social Networks are Vital to Your Life and Health As a Vintage 1946 Baby Boomer I'm approaching a turning point in my life as I reach 65 years old. Like many of my generation, my identity and friends have mostly been made through my work. It is one of the characteristics of our age. Everything seems to be work and time related. When we retire, we are sometimes removed from this community and retirement sometimes means a loss of health and even a death sentence to some, but a time to thrive to others. <BR> <BR> One of the key differences bet... Sat, 23 Jul 2011 12:05:59 EST Flood Your Body With This "Fitness Hormone" in Just 20 Minutes! I've made another adjustment to my exercise routine. After studying Dr. Mercola's Peak 8 Exercise Video on his site and listening to Phil Campbell, who wrote Ready Set Go, explain the reasons behind it, I decided to just do Peak 8 on the erg two times a week for a total of 20 minutes on Monday and Thursday and do alternating strength training exercises on Tuesday, Wednesday, Friday and Saturday for 20-30 minutes depending upon the length of the A or B routine. Apparently, long distance aerobi... Tue, 19 Apr 2011 12:46:30 EST HEALTH RESOURCES THAT I HAVE FOUND HELPFUL When I decided to set restoring my health as my primary goal almost 5 years ago, by using Brian Tracy's book, Goals, I investigated many approaches. I have been interested in health and nutrition for many years and had started and stopped many diets. My problem and the problem with many approaches is that it and they are not holistic. Our health is a combination of food, exercise, psychology, and spiritual approaches, bundled into a what we call a total lifestyle change, not a temporary chang... Sun, 27 Mar 2011 13:05:48 EST HOW TO START AN EXERCISE PROGRAM <BR> <img src=""> <BR> Dr. Gabe Mirkin and his wife Diana on their tandem racing bike. <BR> <BR> Gabe Mirkin, M.D. <BR> <BR> If you want to become fit and use exercise to help prevent a heart attack, first check with your doctor to make sure that you do not have anything wrong with your heart or blood vessels. Intense exercise can increase your risk for a heart attack if you already have a damaged heart. <BR> <BR> Pick any sport or a... Thu, 24 Mar 2011 11:55:44 EST The Live, Organic, Vegan, Energy Lifestyle Making changes in our lifestyle is a holistic activity. It is never just about diet and exercise, it also has to be about the way we look at the world and what our priorities are. If we have health challenges, we have to become the expert in those symptoms and make the changes necessary to restore our health. No one will ever be as interested in our health as we are, so it is our responsibility to take charge of our health. We can solicit the help of doctors, nutritionist, and personal traine... Tue, 22 Mar 2011 03:02:43 EST Protein Meals Hasten Recovery from Intense Exercise Dr. Gabe Mirkin's Fitness and Health E-Zine <BR> March 13, 2011 <BR> <img src=""> <BR> Three weeks ago I reviewed the latest research <BR> showing that protein restriction may be more important than <BR> calorie restriction in extending a person's life. <BR><BR>11.html <BR> However, this week I found two studies showing that sometimes <BR> it is better to eat protein-rich meals. One study ... Thu, 10 Mar 2011 16:11:43 EST My Protein Plan: <img src="">I eat a variety of greens, sprouts, vegetables, nuts, and seeds. I also eat a small amount of fruit. For breakfast, I drink a green smoothie most days with either spinach, mung bean sprouts, a banana, stevia to sweeten, and Super Green Powder. I sometimes add an apple and change the greens from spinach, to kale, collard, or today tiny baby bok choy. <BR> <BR> For lunch I have a salad with spinach, mache, pea sprouts, English... Mon, 28 Feb 2011 18:59:12 EST Eating Raw and Being Frugal? Tips for being frugal and raw: <BR> <BR> 1. Grow your own sprouts. There is an abundance of information on the internet including instructional videos. Buy the highest quality, organic seeds for best results. The seeds are far less expensive than the sprouted foods. <BR> 2. Don't shop at Whole Foods unless it is the only place to find organic raw food. Brian Clement, known as a "purist" for raw food and the co-director of the Hippocrates Health Institute for over 25 years calls it "Whole Wal... Fri, 25 Feb 2011 14:00:22 EST Why sitting shortens lives and causes heart attacks: by Dr.Gabe Mirkin <BR> <BR> Researchers at the University of South Carolina found that men who spent more than 23 hours a week watching TV and sitting in their cars had a 64 percent greater chance of dying from heart attacks than those who sat for fewer than 12 hours a week (Medicine and Science in Sports and Exercise, May 2010). <BR> <BR> Many of the men who suffered heart attacks also exercised regularly. Their exercise programs did not protect them from the heart attack-causing effects o... Mon, 21 Feb 2011 01:12:13 EST Restrict Protein, Not Just Calories, to Prolong Life Dr. Gabe Mirkin's Fitness and Health E-Zine <BR> February 20, 2011 <BR> <BR> Restrict Protein, Not Just Calories, to Prolong Life <BR> <BR> Recent research show that protein restriction may be far <BR> more effective than calorie restriction in prolonging the lives of <BR> humans. Many studies show that restricting calories prolongs the <BR> lives of yeast, worms, spiders, flies, insects, rats and probably <BR> monkeys. Humans who severely restrict calories have long-life <BR> ch... Thu, 17 Feb 2011 13:27:05 EST How to Get Started with Raw Food, One Approach I have found the books by Brian Clement, the co-director of the Hippocrates Health Institute to be very helpful as well as the books by Victoria Boutenko that discusses making green smoothies. My local Barnes and Noble Bookstore has lots of books on raw food and perhaps you can find one that has a day by day plan. I like to keep my approach simple. I eat 100% raw to lose weight and I make large salads with lot so vegetables. I slice hardy vegetables, such as onions, cabbage, add broccoli slaw... Wed, 16 Feb 2011 19:28:05 EST I'm being real, but striving to be better at each meal. Sometimes when we struggle to be "perfect" we are defeating ourself. Perfectionism is a trait of someone who needs to please someone, usually from our past, but it continues as a habitual response to new challenges. "If we can't do it perfectly, then why start?" we tell ourself. "Be safe and set small goals, instead large ones." We can't fail that way." we accept less and expect less from ourself. Perfectionism may be a symptom to why we struggle with our weight, our exercise programs, our li... Thu, 10 Feb 2011 23:59:49 EST Perfection is not as Important as Persistence Sometimes, people who are on a raw or live food diet strive so hard for perfection that they give up because perfection is too hard, if not impossible. While I think that the live food diet is very healthy and can address many health issues, it won't allow us "To eat our way into heaven." as Dennis Klocek once remarked to a very passionate biodynamic farmer. We strive to have the healthiest diet that we can follow and to eat it mindfully. But when our ego gets to attached to being raw, we be... Thu, 10 Feb 2011 20:20:15 EST Why do we struggle to be healthy; the missing component? Why do we struggle with staying on a healthy diet that works? It's complicated, because we are complicated. It is not just about calories in calories out, It is not just about the type of food you eat. It is not just about how much exercise that you do. These are all true, but there is another factor that is not addressed. It is the psychology of eating. Why do we eat? Why do we "want" top stay fat? How does it serves us? Doctors have prescribed diet pills, performed lap band surgeries, etc. ... Wed, 9 Feb 2011 18:53:53 EST Practicing Presence February is the beginning of my dedication to "practicing presence". That is, I will practice being present when I eat, when I buy food, when I prepare food, when I order food when I eat out, when I exercise, and at many other times of the day as I can practice presence. Checking out when I server myself portions of food, even good food, is still a challenge, and staying present when I am eating it, is the biggest challenge of all. Being present, when I am actually full and not continuing to ... Wed, 2 Feb 2011 12:26:19 EST I don't care how old I live; I just want to be LIVING while I am living! Jack Lalanne died this last weekend at his home in Morro Bay surrounded by his family with the football play offs on the TV. He lived a long and healthy life, doing what he loved. He was a sugarholic as a teenager, his brothers had died of pneumonia and his mother was worried that Jack would die like his brothers. She dragged him to a Paul Bragg "revival" meeting in San Francisco and they were so late that there was not even standing room. Paul Bragg boomed out, "let's not turn anyone away, b... Wed, 26 Jan 2011 12:05:30 EST Heart Attacks and Strokes Caused by Full Fat Cells <BR> <BR> A diet of fruits, vegetables and nuts lowers the bad <BR> LDL cholesterol in two weeks by 33 percent, far more than the same <BR> diet with added grains and low fat diary (23 percent), and even <BR> more than by the National Cholesterol Therapeutic Step-2 diet <BR> recommended by doctors for people with high cholesterol (7 percent). <BR> Even more important, the ratios of LDL/HDL cholesterol are <BR> reduced by 24 percent, 12 percent, and 5 percent respectively <BR> (Epidem... Thu, 20 Jan 2011 11:08:43 EST Intervals Train your Muscles to Use Lactic Acid as Fuel <img src=""> <BR> <BR> Gabe Mirkin, M.D. <BR> <BR> <BR> <BR> You exercise so intensely that your muscles burn and you gasp for breath. Then you slow down for a minute or two, catch your breath, and then go very fast again. This training technique has been used in all endurance sports since the 1920's. Now George Brooks of the University of California at Berkeley has shown why interval training makes you a better athlete (American Jou... Mon, 17 Jan 2011 18:46:12 EST Muscle Sugar: Train Low and Compete High Dr. Gabe Mirkin's Fitness and Health E-Zine <BR> <BR> Muscle Sugar: Train Low and Compete High <BR> <BR> <BR> <BR> January 9, 2011 <BR> <BR> Muscles use carbohydrates, fats and proteins for energy. You can improve both endurance and speed in athletic competitions lasting more than a couple hours by training your muscles to burn more sugar and less protein and fat during competition. <BR> <BR> The most efficient fuel for muscles during exercise is carbohydrates (sugar). The limiting fac... Mon, 10 Jan 2011 14:38:49 EST Virtual Team Challenge 2011 (VTC) Virtual Team Challenge <BR> The Virtual Team Challenge (VTC), runs every year from January 1–31. Follow the directions below to participate! <BR> The Details <BR> <BR> Each team completes as many meters as they can collectively between 12:00 a.m. January 1 and 11:59 p.m. January 31. <BR> This is a team challenge. You must belong to a team to participate. This is not the same as your club affiliation in your profile. See "Information for Team Members" below. <BR> Teams must consist of at leas... Sat, 1 Jan 2011 22:07:33 EST Success and How to Achieve it. I found a way to succeed in 2010. I discovered the Hippocrates Health Institute Program and immediately started losing weight. I was stuck at 315 pounds despite doing over an hour of exercise every day on the rowing machine. I had refused to diet, per se, but I had wanted to discover a lifestyle that I could follow without weighing food, counting calories and all of the other tedious exercises that often go with a diet. I had made great changes in my eating habits, but it was not until I disc... Tue, 28 Dec 2010 17:05:21 EST Exercising on an Empty Stomach Dr. Gabe Mirkin's Fitness and Health E-Zine <BR> December 19, 2010 <BR> <BR> Exercising on an Empty Stomach Can Both Prevent and Treat Diabetes <BR> <BR> One of three North Americans will become diabetic because <BR> they eat a high-calorie, high-fat diet that *blocks insulin <BR> receptors *to prevent cells from responding to insulin (insulin <BR> resistance) *to cause high insulin levels *that constrict coronary <BR> arteries *to cause heart attacks. Failure to respond to insulin... Thu, 16 Dec 2010 12:19:03 EST Interval Training for Health, Maximum Speed, and Endurance <img src="">Dr. Gabe Mirkin's Fitness and Health E-Zine <BR> October 31, 2010 <BR> <BR> Special issue: In last week's eZine I explained why intense exercise is necessary for both <BR> • maximum health benefits of exercise, and <BR> • maximum speed and endurance in athletic competition. <BR> This week's issue describes how to use interval training for these benefits. <BR> <BR> Cyclists, runners, and almost all other athletes have to move... Mon, 1 Nov 2010 13:15:40 EST Back on Track and Feeling Great-My Program I've modified my lifestyle approach over the years since I've joined SparkPeople. The two common themes that I have maintained are daily exercise and low carbohydrate approach to eating. My low carbohydrate approach has moved from Atkins to Vegetarian Low Carb. Currently, the predominate part of my diet is green vegetables, with onions, red bell pepper and sprouts eaten in salads. I vary the greens and also make Green Drinks. My inspirations have been Brian Clement of the Hippocrates Health I... Tue, 26 Oct 2010 13:03:27 EST Back to Basics! I've had great success with the living food diet and even on vacation, where I was hit and miss, I managed to lose weight. Recently, I have strayed further away from eating live food and added cooked food and watched my weight climb up 5 pounds. The solution is easy, go back to what was successful for me and eat mostly live vegetables, some fruit, and very little, no more than 20% of cooked food, if any. Simply eating raw food helped me to lose 40 pounds in 3 months, so that is the path to go... Sun, 26 Sep 2010 17:57:55 EST Still following a live food and vigorous exercise lifestyle with success! I was on vacation for most of the month of August as my son and daughter were visiting from France. I did not follow a perfect live food program during that month, but I still managed to lose 3 pounds. I've lost 38 pounds since June 1 and I am losing about a 1/2 pound a day and feeling great. I'm rowing 5000-10000 meters a day, mostly 10,000 meters and rowing faster than ever. My energy level is great, my strength and recovery time is awesome and I'm losing fat. My diet consist of mostly spro... Sun, 12 Sep 2010 18:33:14 EST Metabolic Syndrome and Other Gifts to Baby Boomers I was born in 1946 the very beginning of the Baby Boom Generation (1946-1964). Four years ago, I was diagnosed with Metabolic Syndrome or Syndrome X among other names. It means that my blood pressure was higher than normal, my cholesterol was higher than normal, and I was pre-diabetic among other symptoms. My doctor prescribed a statin medication for the cholesterol and once I was diagnosed with diabetes, he wanted me to take metformin. Each time I told him that I would like to try a lifestyl... Sat, 31 Jul 2010 21:44:41 EST The Living Foods Program Lowered my Blood Sugar in 30 Days. I was inspired to begin the Living Foods Lifestyle Program after reading books by Brian Clement, the Director of the Hippocrates Health Institute. I started at the end of June and from July 1 to the present (July 30) I have eaten only Living Vegetarian food. My morning blood sugar readings went from 134 on June 28 declining to 103 on July 30. My eating program has consisted of vegetable, sprouted greens, and some fruits. I drink filtered water and herbal sun tea. I have continued to go to the... Sat, 31 Jul 2010 01:17:04 EST Great expectations create great results! "If you think that you can or if you think that you can't, you're right." --Henry Ford Tue, 27 Jul 2010 14:57:40 EST You've Got Drive the Body to the Last Inch of Energy You've got to drive the body to the last inch of energy, and then go on. You gain nothing by just going up to where you are exhausted. <BR> The body will only build and grow to fit the demands which the mind makes. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. <BR> You have to go to the point of exhaustion and go on. That way, the body will figure out, "We've got to build up more body strength if that crazy mind is going to drive... Tue, 27 Jul 2010 14:47:27 EST Illness is an Option Illness is an option? We make the choices, even if we are not aware of it, to be ill by theway we live our life. Our lifestyle choices in food and exercise determine our state of health. Genes can tell us what our potential may be if we live a "normal" lifestyle, but our choice can maximize our health or minimize it. <BR> <BR> Eating a whole, live food diet will give your body everything it needs to stay healthy and to repair itself if it becomes injured. Eating a processed food diet will l... Tue, 27 Jul 2010 13:57:25 EST Ideas for Living Foods are everywhere Today at the gym, the television in front of the rowing machine was set to the Today Show. One of the segments was a visit to a chef who was making a simple salad with corn, asparagus, and tomatoes. The salad dressing was oil and salt, no vinegar, as the acid came from the tomatoes. I decided to make it for dinner, but instead of cooking the corn or the asparagus, I used the raw. I sliced tomatoes and pre-marinated them in basil, Bragg 's Aminos, extra virgin olive oil, and a dash of balsamic... Tue, 27 Jul 2010 00:09:20 EST How to start eating Living Food Although I experimented with a Living Food Diet many years ago, it has been 43 years since I first tried it. The last time, I just left the Standard American Diet (SAD) and jumped into a frugivarian diet, eating raw fruits, nuts, seeds, and rood vegetables. I had only a short conversation in a coffee shop with an Indian Yogi to start me on my path. It improved my health, I lost weight, I left behind bad habits, but I only had this short conversation to guide me. I read books from he health fo... Sat, 24 Jul 2010 01:18:25 EST Where can I get calcium on a Living Food Diet? One of the members of the Indoor Rowers team asked about Live Food sources of Calcium. Some of the best sources of calcium in Living Foods are dried figs, freshwater algae, green beans, sea algae, sprouted sesame seeds, and sprouted sunflower seeds. <BR> <BR> The reasons that people are concerned about Calcium are osteoporosis and muscle spasms. Osteoporosis can be more of a problem from eating too much protein and too little activity. Resistance exercise is great for preventing osteoporosis... Sat, 24 Jul 2010 00:08:47 EST A Living Food Nightmare! I had been writing and reading about the social aspect of being on a Living Food Diet. I attend a potluck Thanksgiving with dear friends every year for some 20 years. There are many dietary approaches within this group as well as restricted diets for health problems. I was thinking about making a Living Food Cranberries and Orange dish as well as a salad. I experimented with uncooked sweet potatoes last night, which I enjoyed but my wife felt need some work, too heavy with the garlic, she sai... Thu, 22 Jul 2010 15:06:33 EST My Personal Journey to Live Foods and Back Again 1967-2010 <img src="">In 1967, I met a Yogi (Prince Natan) in a coffee shop in Hawthorne, California. I used to go there on my way home from working the night shift at Douglas Aircraft Company while I attended school in the day at USC. He started a conversation with me and after a short while convinced me of the superiority of the Frugivarian way of life. I immediately changed my eating habits, lost about 60 pounds from 225 to 165 and felt great. I... Wed, 21 Jul 2010 14:33:47 EST Phase One of Healing with Live Food Vegetarian Program <img src="">Living Foods for Optimum Health by Brian R. Clement <BR> <BR> "In Phase 1, you rebuild and revitalize your physical being by nurturing the cells of your body with electrically charged, living foods and exercise. You come to understand the answer to the question, 'What am I made of?' Although complete physical wellness takes a full seven years to attain, within a few weeks you'll see physical changes that clearly show improvem... Tue, 20 Jul 2010 12:40:20 EST Doing the same thing over and over again expecting different results is insanity Einstein gave this as his definition of insanity. So many times I have gotten trapped into this, following one diet or program or another. Each of us is different and need to find the program or diet that works for us. If it doesn't we don't give up, we get frustrated and keep doing the same thing. We may finally become frustrated by our lack of success and go back to old habits. What is required is a commitment to a complete lifestyle change: diet, exercise, having a positive attitude, and m... Mon, 19 Jul 2010 01:06:22 EST Always Advance Towards the Light <img src="">"At your own pace, in your own time, you should aspire to achieve the greatest possibility. Many of us undertake the journey of life in darkness, seeing nothing, and acting accordingly. This haphazard voyage hurts not only the traveler but also those against he collides in the darkness. At this vulnerable level it is e...asy to be manipulated because, in the dark, one has no direction—but while making a lifetime’s journey with... Wed, 7 Jul 2010 20:06:33 EST Eat a Frog for Breakfast. This is not a dietary recommendation, but the advice that Brian Tracy gives in a book by the same name. If you do the one thing that you find hardest to do, first thing in the morning, the rest of the day will be easy. For some of us that may be exercise. A bonus for doing this is that after fasting overnight, if you exercise in the morning on an empty stomach, except water, then you will burn fat and not sugar as your source of fuel. If you drink a cup of coffee before you exercise, you will... Sat, 19 Jun 2010 15:45:22 EST Reversing Diabetes My following the dietary and exericse recommendations of Mike Adams, I have lowered my blood sugar without depending upon Metformin. I've done this solely through exercise and diet. I row almost every day for over an hour and I eat the Mediterranean Diet of the people of Crete, but leave out all mammal protein and only eat fish and fowl for my primary portein sources. Sun, 6 Jun 2010 02:01:12 EST Interval Training Can Improve and Shorten Your Workouts Can Save You A Lot Of Gym Hours <BR> <BR> People may no longer have excuses not to exercise. Many people claim that there are just not enough hours in their day to exercise correctly. Interval training, experts say, can take an entire week’s worth of exercising and shrink it down to one hour. <BR> <BR> Interval training is a technique that was designed for Olympic athletes, and it has been thought that the routine would be too difficult for most people. However, new studies show that older ... Sat, 27 Feb 2010 21:45:17 EST Why does 24 Hour Fitness have such poor maintenance of their Concept2 rowing machines? At my local 24 Hour Fitness in the Grossmont Center, both rowing machines are not working. One has a broken support bracket so it is totally unusable and the other had it chain retraction cord replaced with an inappropriate utility bungee cord that makes the tension too tight and is potentially dangerous to the user's lower back. I've been rowing here for over 3 years and have been frustrated over the lack of maintenance or response to complaints about the equipment from not changing dead ba... Mon, 5 Oct 2009 00:54:54 EST Beware of the "Fat Nutritionist" <img src="">PC crackpot wants you to love obesity <BR> <BR> Dear Friend, <BR> <BR> There is nothing worse for you than being fat. <BR> <BR> I can't put it any plainer than that, yet there's still a lunatic <BR> fringe of touchy-feely fools out there telling people to love <BR> their bodies no matter the shape. And the worst part of all <BR> is that they're doing it under the guise of being healthy. <BR> <BR> The latest, Michelle All... Fri, 11 Sep 2009 20:50:55 EST (NaturalNews) Sugar and monosodium glutamate have one thing in common. People are more likely to buy (NaturalNews) Sugar and monosodium glutamate have one thing in common. People are more likely to buy products containing them if they are called something else. Consumers trying to avoid sugar have started reading food labels. Many have begun to think that sugar by another name is not really sugar. Manufacturers know that calling sugar evaporated cane juice for instance, fools people into thinking there is less sugar in the product. Many label readers have caught on to the fact that ingredien... Fri, 12 Jun 2009 19:53:15 EST Hundreds of Health Sapping Neurotoxins Hidden in our Food Hundred Health Sapping Neurotoxins are Hidden in Packaged and Restaurant Food <BR> By Barbara Minton, Natural Health Editor <BR> <BR> (NaturalNews) What is it that stands between you and vibrant health? People who have spent a fortune on supplements, gotten plenty of exercise and bought high quality food still find themselves unable to answer this question. For many of them, the answer lies in neurotoxins hidden in even the healthiest sounding foods, including many foods labeled as organic.... Thu, 14 May 2009 15:58:31 EST There's a difference between interest and commitment. There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses: only results. –Kenneth Blanchard Tue, 12 May 2009 13:04:13 EST A New Challenge I had a follow up appointment with my doctor, 2 weeks ago, where he diagnosed me with diabetes. Fortunately for me, I belong to Kaiser and they are very conservative on monitoring blood sugar levels, so I just barely crossed their threshold of treatment. The good news for me is that I now qualify for quarterly blood test instead of every six months to a year. I was give a monitor and Metformin for controlling my blood sugar. <BR> <BR> I read the literature that came with the kit and noted th... Sun, 10 May 2009 03:43:28 EST How I am Getting Off the Plateau: a Journey For all of us who are frustrated with plateaus and lack of weight loss, it is easy to get discouraged. We need to put our striving to lose our unneeded weight in perspective. If we can accept the fact that fat is not a moral problem, but a symptom of a disease state, we have to look at the causes. When we cover up a symptom or suppress it, often we find that we end up with a bigger problem. <BR> <BR> The Carbohydrate Addcts Diet Low-Carb Lifestyle is a healthy diet, but our held over concer... Wed, 25 Feb 2009 16:49:21 EST HOW TO SLEEP BETTER AT NIGHT "Eat four stalks of celery before bed. Celery contains active compounds called pthalides, which relax the muscles of the arteries that regulate blood pressure. Pthalides also reduce adrenal (stress) hormones, which cause high blood pressure. When researchers injected a compound derived from celery into test animals, the animals' blood pressure dropped 12-14 percent. In humans, an equivalent dose would be supplied with about four stalks of celery.*" <BR> *Source: George Mateljian Foundation, ... Sat, 21 Feb 2009 14:44:09 EST