This is exactly what one patient said to me this week. He had exercised in the past, but it became such a chore that he absolutely abhorred it.
I probably have several other patients who clandestinely feel the same way. Some grit their teeth, do everything they can to get out the door and do their walk, the same walk every day, because they know they need to do it for their health. Others with those feelings may choose not to exercise at all.
I can understand that. If I did the same workout every day, day in day out, month after month, I'd get bored. I'd probably quit.
My mother gets on the treadmill for an hour five days a week. She walks at 3.5 miles per hour, or a little faster, with maybe a 2% incline while watching TV. That's her workout. She rarely walks outdoors. Somehow she sticks with it, but I think that after nearly two years it's getting a little monotonous for her.
I think exercise needs to be interesting in some way. Whether it be choosing from a few different treadmill workouts, perhaps one with an incline or another with intervals, or doing different exercises, like golf one day, bicycling another, dancing the next, and so forth, mix it up!
That's what I love about triathlon. There are three different sports to master -- swimming, bicycling, and running. No two days in the row have the same exercise.
What I told my exercise loathing patient: Just get up a couple times a day and go for a short walk, even if just for a few minutes -- it'll make you feel better. I didn't use the word "exercise", because if I did he would likely tune me out completely. And he even agreed, he could use the stress relief of a brief walk in the middle of the day.
Exercise needs not be a chore -- make it interesting and fun and it will be easier to keep the habit.
Friday, April 30, 2010
Sunday, April 25, 2010
Sugar and Cholesterol Levels
We know that our cholesterol levels are impacted adversely by consuming cholesterol, saturated fats, and trans fats.
An article from JAMA (Journal of the American Medical Association) on April 21 2010 finds that the higher the intake of added sugar, the lower the HDL "good" cholesterol, and the higher the LDL cholesterol and triglycerides.
It is likely that this is due to fructose, which leads to increased production of lipids by the liver and decreasing removal of lipids from the blood stream.
So, as part of a healthy diet, here is yet another reason to stay away from foods with added sugar.
An article from JAMA (Journal of the American Medical Association) on April 21 2010 finds that the higher the intake of added sugar, the lower the HDL "good" cholesterol, and the higher the LDL cholesterol and triglycerides.
It is likely that this is due to fructose, which leads to increased production of lipids by the liver and decreasing removal of lipids from the blood stream.
So, as part of a healthy diet, here is yet another reason to stay away from foods with added sugar.
Saturday, April 24, 2010
Found My Nemesis
It's a bike climb in Brentwood called "The Three Bitches". Three successive hills. Relatively short, but extremely steep.
On this morning's ride, a group of us split off to climb "The Three Bitches". I climbed the first, standing on my bike the entire time, huffing and puffing. At the top, I looked to my right to see an even steeper hill, the second of the three "Bitches".
I'm always up for a challenge. However, I'm racing Wildflower Long Course next weekend and am supposed to be tapering, or cutting back on my exercise so that I am well-rested for the race. Now is not the time to do insane things.
But, I do promise: I will be back. (as I say that, ironically, I do believe that the Guvernator, Arnold Schwarzneggar, did drive by us during our ride. No joke.)
On this morning's ride, a group of us split off to climb "The Three Bitches". I climbed the first, standing on my bike the entire time, huffing and puffing. At the top, I looked to my right to see an even steeper hill, the second of the three "Bitches".
I'm always up for a challenge. However, I'm racing Wildflower Long Course next weekend and am supposed to be tapering, or cutting back on my exercise so that I am well-rested for the race. Now is not the time to do insane things.
But, I do promise: I will be back. (as I say that, ironically, I do believe that the Guvernator, Arnold Schwarzneggar, did drive by us during our ride. No joke.)
Sunday, April 18, 2010
Two Weeks to Wildflower
I am racing Wildflower Long Course again this year. It is one of the toughest half-Ironman-distance races -- 1.2 mile swim, a very hilly 56 mile bike, and a similarly challenging 13.1 mile hilly run.
For the most part, my training has been going well. Today's workout was a 3000 yard swim in the pool, my longest swim workout yet, followed by a 5 mile run at just under a 9:00/mile pace. I did have a lousy workout yesterday -- I was supposed to ride for two hours and then run for 45 minutes. I was not in the mood to ride, though my legs felt okay. I just wasn't feeling it, and with the lack of mind to override the body, so to speak, I ended up with a side stitch and quit at an hour and twenty minutes of riding.
We all have good days, and we all have bad days. Yesterday was a lousy day, and today was pretty great.
I've been riding and running lots of hills lately. I have found some killer hills in my new neighborhood -- for those of you familiar with the San Fernando Valley, I run a route that includes a nearly two mile climb from Ventura Boulevard due south to Mulholland. It's tough, but it's helped make me a strong hill runner. My bike rides have taken me up several of the canyons from PCH up through the Santa Monica Mountains.
Last year's Wildflower was a pretty good race for me. But this year I want to do better. Last year I finished in 7:11; this year I want to break seven hours. I am more experienced and I think I'm more fit. Coach Jamie of Triathlon Training Series, my coach for over two years, who has really helped me to grow as an athlete, continues to put together my workouts. There have been changes, though. Since January, I have a new personal trainer who pushes me very hard. Also, I also think my nutrition is better, incorporating more protein and less sugar and processed foods.
I have two more weeks to train. This week will be challenging, and the following week will be a taper so that I am well rested for the race.
We all have good days, and we all have bad days. Yesterday was a lousy day, and today was pretty great.
I've been riding and running lots of hills lately. I have found some killer hills in my new neighborhood -- for those of you familiar with the San Fernando Valley, I run a route that includes a nearly two mile climb from Ventura Boulevard due south to Mulholland. It's tough, but it's helped make me a strong hill runner. My bike rides have taken me up several of the canyons from PCH up through the Santa Monica Mountains.
Last year's Wildflower was a pretty good race for me. But this year I want to do better. Last year I finished in 7:11; this year I want to break seven hours. I am more experienced and I think I'm more fit. Coach Jamie of Triathlon Training Series, my coach for over two years, who has really helped me to grow as an athlete, continues to put together my workouts. There have been changes, though. Since January, I have a new personal trainer who pushes me very hard. Also, I also think my nutrition is better, incorporating more protein and less sugar and processed foods.
I have two more weeks to train. This week will be challenging, and the following week will be a taper so that I am well rested for the race.
Friday, April 16, 2010
Plavix Controversies
Several patients have had questions about Plavix (clopidogrel) lately.
Before you read on, if you are on Plavix, DO NOT STOP TAKING IT! You are likely on it for good reason, and depending on your clinical situation, stopping it may be extremely dangerous. Talk to your doctor if you have any concerns.
I am not going to get into the scientific nitty-gritty here, just simply an overview.
Combination with a proton pump inhibitor (PPI), such as omeprazole, Protonix, Nexium:
There has been concern that taking Plavix and a PPI together reduces the effectiveness of Plavix. Small studies on healthy volunteers demonstrated decreased platelet inhibition when Plavix was taken with a PPI. However, a larger randomized trial, the COGENT trial, which enrolled thousands of patients showed that outcomes were no worse when Plavix and a PPI were combined, and in fact the combination of the two medications reduced risk of gastrointestinal bleeding complications.
Bottom line: If you are on both Plavix and a PPI, it is likely safe to continue to take both medications.
Resistance to Plavix:
Recently, the FDA published a warning that people with certain genetic mutations may have resistance to Plavix, and these patients tend to have worse outcomes. This statement certainly sent a flurry of phone calls and questions to cardiologists nationwide. The problem with this warning is that it is true that these patients do less well, but there is no evidence at this point of exactly what we should do for patients who are resistant to Plavix -- should they receive a double dose of Plavix, or be switched to a different medication such as Effient (prasugrel)?
Bottom line: Don't stop your Plavix. Talk to your doctor.
Before you read on, if you are on Plavix, DO NOT STOP TAKING IT! You are likely on it for good reason, and depending on your clinical situation, stopping it may be extremely dangerous. Talk to your doctor if you have any concerns.
I am not going to get into the scientific nitty-gritty here, just simply an overview.
Combination with a proton pump inhibitor (PPI), such as omeprazole, Protonix, Nexium:
There has been concern that taking Plavix and a PPI together reduces the effectiveness of Plavix. Small studies on healthy volunteers demonstrated decreased platelet inhibition when Plavix was taken with a PPI. However, a larger randomized trial, the COGENT trial, which enrolled thousands of patients showed that outcomes were no worse when Plavix and a PPI were combined, and in fact the combination of the two medications reduced risk of gastrointestinal bleeding complications.
Bottom line: If you are on both Plavix and a PPI, it is likely safe to continue to take both medications.
Resistance to Plavix:
Recently, the FDA published a warning that people with certain genetic mutations may have resistance to Plavix, and these patients tend to have worse outcomes. This statement certainly sent a flurry of phone calls and questions to cardiologists nationwide. The problem with this warning is that it is true that these patients do less well, but there is no evidence at this point of exactly what we should do for patients who are resistant to Plavix -- should they receive a double dose of Plavix, or be switched to a different medication such as Effient (prasugrel)?
Bottom line: Don't stop your Plavix. Talk to your doctor.
Saturday, April 03, 2010
So You Want to Tri?
I am really excited to hear that a few people close to me want to do their first triathlon. As I love this sport, I encourage them wholeheartedly!!!
This is me finishing my first triathlon nearly five years ago, the Finger Lakes Triathlon, in September 2005.
I had a blast and after that race, I got hooked by the sport.
Why I still "Tri": To stay healthy, feel good, stay in shape, handle the stress of life, and to set a good example for my patients.
Triathlon is a great sport to get into. If you can swim, bike, and run, you can do a triathlon! Pick a sprint (short) distance race, and start training! Of course, see your doctor first to make sure that you are healthy enough to train.
If you are in Los Angeles, look into joining the LA Tri Club. They have lots of great workouts for beginners all the way to seasoned athletes. And, find a race to set as your goal -- I love the Hansen Dam Triathlon, which is a friendly sprint-distance triathlon in August, and you can read my race report from the 2008 race.
Monday, March 22, 2010
LA Marathon 2010
My training has been disjointed -- for various reasons, my runs have been broken up. Iliotibial band pain caused a 20-mile run to be run as a 9 mile run one day and an 11 mile run the following day. Another 12-mile run was interrupted by a patient emergency. So I can't say I had done a complete run longer than 15 miles before the marathon.
I was so excited to run the LA Marathon with the new Stadium to the Sea course, starting at Dodger Stadium and ending in Santa Monica.
Organization was definitely lacking, and in particular, traffic. We were lucky that we arrived two hours early, and even then, we were in a long line or cars to get in. I hear that people were jumping out of the shuttle buses on the 110 freeway because they thought they'd miss the start. Nonetheless, the start was delayed by 25 minutes and we were stuck crammed in the start corral.
Shortly before 8 am, we were on our way. The route began with a loop around Dodger Stadium, then into downtown LA. There were a few small hills. It was crowded. Someone tripped me and I nearly landed on my face at mile 3. Then at mile 4, we hit a big hill, the hill heading up to Disney Concert Hall. I saw a guy taking a picture of himself, so I told him to pass me his camera and I took a pic of him. He shot one of me also and gave me his email address. So here's the pic of me that he took climbing that hill. You can tell that it was early on because I was still smiling.
Why run a race if it's not going to be fun? And this was just a friendly course. There were people cheering us on along the entire course. So many fans set up their own hydration stations or handed out cut up fruit and candies and Red Vines. It's like a buffet, but we definitely have to work for it! The enthusiasm of the spectators is what pushed me through the second half and to the finish line.
I started too fast. I thought I could go at a 9:45 pace. But, I may have been a little faster for the first few miles, thinking I felt really good. But, around mile 11, my legs began to feel way too heavy. My mile times were getting slower. The bottoms of my feet hurt. In Beverly Hills at mile 16, when I saw one of my mile splits was 10:30, I decided I was done watching my pace and I just wanted to be done. By mile 20, running through the VA, I wasn't sure I would make it.
I love beer during a long run. At mile 22, there were a couple spectators passing out beer. I eagerly swigged down the small cup of beer -- it tasted so good! I have drank beer during three of my eight marathons, including my personal best time in Long Beach in October.
San Vicente is a downhill through Brentwood and then into Santa Monica. I sure didn't feel like it was downhill! But, I was so happy to see people I knew, friends, tri-club members, and friends from the track, on the sidelines cheering me on. On the last mile, I saw Coach Jamie, and I think I stuck my tongue out at him to let him know I felt like crap. Not very nice of me.
My final time: 4:28. Not my best (Long Beach 2009 -- 4:12). Not my worst (Chicago 2000 -- 5:37). But decent for the training that I had. And fun in spite of the pain.
Wednesday, March 17, 2010
Success!
I'm thrilled to hear when people I know are able to improve their health through lifestyle change. Here's a few recent success stories:
* A young physician with high cholesterol adopts a vegan diet. As a result, her LDL cholesterol drops by more than half, down to a normal level, while her HDL (good cholesterol) remains stable.
* A woman in her early 50's with high blood pressure and a history of other complications after surgery a few years ago initially comes in with chest pain. She was an avid swimmer, having recently joined a master swim group. I put her through a stress test, during which she was able to walk and run on the treadmill and the test was negative for ischemia (in other words, no evidence of significant coronary disease). She is free of chest pain, has her blood pressure under control, and now swims competitively and has completed two triathlons and is training for her third.
* A man in his early 40's who is significantly overweight and with elevated triglycerides starts working out with a personal trainer and adopts a vegan diet. His personal trainer tells me that so far he has lost more than 5 percent of his body fat and is getting fit. While I have not seen his repeat lipid panel since his lifestyle changes, I am sure that he will have great improvements.
* A young physician with high cholesterol adopts a vegan diet. As a result, her LDL cholesterol drops by more than half, down to a normal level, while her HDL (good cholesterol) remains stable.
* A woman in her early 50's with high blood pressure and a history of other complications after surgery a few years ago initially comes in with chest pain. She was an avid swimmer, having recently joined a master swim group. I put her through a stress test, during which she was able to walk and run on the treadmill and the test was negative for ischemia (in other words, no evidence of significant coronary disease). She is free of chest pain, has her blood pressure under control, and now swims competitively and has completed two triathlons and is training for her third.
* A man in his early 40's who is significantly overweight and with elevated triglycerides starts working out with a personal trainer and adopts a vegan diet. His personal trainer tells me that so far he has lost more than 5 percent of his body fat and is getting fit. While I have not seen his repeat lipid panel since his lifestyle changes, I am sure that he will have great improvements.
Saturday, March 13, 2010
My Fuel
We all have those products that we rely on for performance. Here are mine:
PureFit Bars
These bars are amazing! They have anywhere from 200-240 calories, 18 grams of protein, and less than two grams of saturated fat per bar. They are perfect fuel in the middle of my afternoon. Today I ate one to refuel as I was losing steam on a tough hill climb on my bike -- it worked!!! PureFit bars are vegan, kosher certified, and gluten-free. I just ordered six boxes online -- http://www.purefit.com/
Vega Sport Performance Protein
This stuff is fabulous for refueling after a tough workout. One scoop has 110 calories and 20 grams of protein, including branch chain amino acids. The instructions on the package say to mix one scoop with a cup of water. I prefer to mix it with water and a splash of orange juice, or better yet with a soy yogurt.
Clif Shot Bloks
On a long run or bike ride, it's critical to take in fuel and electrolytes. Clif Bloks are easy to ingest. Three blocks contains 100 calories, 70 mg sodium, 20 mg potassium, and 24 grams of carbohydrates. I love the fact that the blocks are not messy like gels. And, they're tasty, kind of like gummi bears!
Sunday, February 28, 2010
Firecracker 10k
Up until this weekend, I hadn't raced in about six weeks. But, there were two great races this weekend, the Race on the Base triathlon (see post below), and the Firecracker 10k today.
The Firecracker 10k was held in Chinatown. It's the hilliest race I've ever run. The first 3/4 of a mile is a gradual incline. Then until mile 3 it's a climb, and some of it is quite steep. The scenery in Elysian Park was beautiful, followed by the course winding along Dodger Stadium, and ending downtown.
I finished in 54:52, a time that I'm quite proud of given the hills on the course. The last standalone 10k (as in not part of a triathlon) that I ran was eight years ago back in Detroit, and my time was twelve minutes slower on a flat course. It's good to know that even though I am getting older I'm still faster :)
The Firecracker 10k was held in Chinatown. It's the hilliest race I've ever run. The first 3/4 of a mile is a gradual incline. Then until mile 3 it's a climb, and some of it is quite steep. The scenery in Elysian Park was beautiful, followed by the course winding along Dodger Stadium, and ending downtown.
I finished in 54:52, a time that I'm quite proud of given the hills on the course. The last standalone 10k (as in not part of a triathlon) that I ran was eight years ago back in Detroit, and my time was twelve minutes slower on a flat course. It's good to know that even though I am getting older I'm still faster :)
Saturday, February 27, 2010
Race on the Base
Today was my first triathlon of the season. It was also my first reverse tri -- run-bike-swim, instead of the traditional swim-bike-run.
I had a rude awakening -- even though I am 34, I am no longer a 30-34 year old, I'm now a 35-39 year old!! Since I turn 35 this year, I aged up to the older group.
I realized this was not a hard-core race. I saw a lot of mountain bikes and even a beach cruiser! I like these kinds of races, where many participants get their first taste of what a triathlon is like.
The weather was not the most agreeable. We started our run in rain, and as the race progressed, the rain only poured down harder and the wind blew hard. I put my head down and ran as hard as I could.
My run was good -- I kept a pace of about 7:50 per mile for the three mile run. That's about my usual 5k pace. I was worried that I might not have the steam for the bike and swim.
Coming into transition at the end of the run, I saw a full rack of bikes -- this is a good sign, meaning that I'm ahead of most of my age group. I pulled off my wet shoes and socks, which took a few extra seconds of transition time, put on my bike shoes, grabbed my bike and headed out. The flat bike course, which consisted of three loops of the runway, had plenty of puddles, so my bike and I got soaked.
Since I knew I had a good run, I didn't want to give up my lead, which I knew was quite possible since running is my best event and I am not a strong cyclist. Only two women passed me on the bike, and neither was in my age group.
Running to the pool was interesting. As I ran, I tried to put on my swim cap, which was quite awkward. The swim consisted of four lengths of a 50-meter pool. The pool was crowded, and swimming after a run and bike is more challenging than swimming at the beginning of the race. At the end of the swim, there were lifeguards to help lift us out of the water and the finish mat was just a couple feet away.
The medal was pretty cool -- a dog tag:
For me, it was a great race. I was fourth place in my age group out of 56 women. That was less than a minute and a half behind the third place winner, in other words thirty seconds off my first transition time and a minute off my bike. But I'm still really happy with my performance. It's a great start for my season!
I had a rude awakening -- even though I am 34, I am no longer a 30-34 year old, I'm now a 35-39 year old!! Since I turn 35 this year, I aged up to the older group.
I realized this was not a hard-core race. I saw a lot of mountain bikes and even a beach cruiser! I like these kinds of races, where many participants get their first taste of what a triathlon is like.
The weather was not the most agreeable. We started our run in rain, and as the race progressed, the rain only poured down harder and the wind blew hard. I put my head down and ran as hard as I could.
My run was good -- I kept a pace of about 7:50 per mile for the three mile run. That's about my usual 5k pace. I was worried that I might not have the steam for the bike and swim.
Coming into transition at the end of the run, I saw a full rack of bikes -- this is a good sign, meaning that I'm ahead of most of my age group. I pulled off my wet shoes and socks, which took a few extra seconds of transition time, put on my bike shoes, grabbed my bike and headed out. The flat bike course, which consisted of three loops of the runway, had plenty of puddles, so my bike and I got soaked.
Since I knew I had a good run, I didn't want to give up my lead, which I knew was quite possible since running is my best event and I am not a strong cyclist. Only two women passed me on the bike, and neither was in my age group.
Running to the pool was interesting. As I ran, I tried to put on my swim cap, which was quite awkward. The swim consisted of four lengths of a 50-meter pool. The pool was crowded, and swimming after a run and bike is more challenging than swimming at the beginning of the race. At the end of the swim, there were lifeguards to help lift us out of the water and the finish mat was just a couple feet away.
The medal was pretty cool -- a dog tag:
For me, it was a great race. I was fourth place in my age group out of 56 women. That was less than a minute and a half behind the third place winner, in other words thirty seconds off my first transition time and a minute off my bike. But I'm still really happy with my performance. It's a great start for my season!
Thursday, February 25, 2010
Is Soy Dangerous?
Many myths exist about soy not being safe -- that it can increase risk of breast cancer, cause hypothyroidism, and increase sterility in men.
Neal Barnard, M.D. wrote an editorial for The Huffington Post that dispels these myths.
Read on here.
Neal Barnard, M.D. wrote an editorial for The Huffington Post that dispels these myths.
Image from gobblegreen.com
There are many benefits of soy, including reducing risk of cancer, decreasing LDL cholesterol, reducing the risk of uterine fibroids, and lessening the risk of fractures.Read on here.
Monday, February 22, 2010
Recovery Hike
After running 20 miles this weekend, today is a rest day.
Saturday, February 20, 2010
Forks Over Knives
Many diseases, including coronary artery disease, hypertension, diabetes, and obesity can be treated and prevented by a plant-based diet. This is a belief that I am passionate about and have seen in my daily work as a cardiologist.
The movie Forks Over Knives, which is coming out this summer, is based on the premise of diet as a treatment for disease. It traces the lives of two important pioneers, T. Colin Campbell PhD of Cornell University and Caldwell Esselstyn MD of The Cleveland Clinic. Both come from animal farming backgrounds, and yet both are strong proponents of plant-based diets.
View the trailer here
The movie Forks Over Knives, which is coming out this summer, is based on the premise of diet as a treatment for disease. It traces the lives of two important pioneers, T. Colin Campbell PhD of Cornell University and Caldwell Esselstyn MD of The Cleveland Clinic. Both come from animal farming backgrounds, and yet both are strong proponents of plant-based diets.
View the trailer here
Friday, February 19, 2010
For Foodies
I love eating, and I loooove trying new restaurants!
One of my favorite blogs is quarrygirl.com. When I think I've tried out just about every veg-friendly restaurant in LA, I go to her site and see all the neat places that I have yet to check out.
This is a great site if you want to eat vegetarian but aren't sure where to go.
I love LA -- it's a great place to be a vegan!!!
One of my favorite blogs is quarrygirl.com. When I think I've tried out just about every veg-friendly restaurant in LA, I go to her site and see all the neat places that I have yet to check out.
This is a great site if you want to eat vegetarian but aren't sure where to go.
I love LA -- it's a great place to be a vegan!!!
Monday, February 15, 2010
Vinh Loi Tofu
There's a lot of Asian vegan food in Los Angeles. But, Vinh Loi Tofu is unique -- the tofu and mock meats are made fresh on the premises every day. In addition, owner Kevin Tran is a runner, training to run the LA Marathon next month, and will be doing his first triathlon later this year at Malibu.
Here are some of my favorite dishes:
Ham Spring Rolls -- my sister-in-law says they actually taste like ham. I don't know about that because I've never eaten ham in my life, but they are delicious.
House Soup -- big enough for a small meal by itself, or great to share:
Tucked away in a strip mall in Reseda, you'd never expect to find a place like this -- but, as it's become well known, there's always a crowd.
Vinh Loi Tofu
18625 Sherman Way, Reseda
818-996-9779
Here are some of my favorite dishes:
Ham Spring Rolls -- my sister-in-law says they actually taste like ham. I don't know about that because I've never eaten ham in my life, but they are delicious.
Curry Udon with Chicken
House Soup -- big enough for a small meal by itself, or great to share:
Vinh Loi Tofu
18625 Sherman Way, Reseda
818-996-9779
Sunday, February 07, 2010
Lifestyle Change Works!
A study from the February 1, 2010 issue of the American Journal of Cardiology demonstrates the benefits of making lifestyle changes with diet and exercise.
A group of patients with heart disease or risk factors for heart disease were asked to follow a vegetarian diet with less than ten percent of their calories from fat, get at least three hours of exercise per week, and practice stress management for one hour per day. Another group received the usual standard care.
The patients who followed the vegetarian diet, exercised, and meditated had improved endothelial function or function of the lining of their arteries. They also decreased their C-reactive protein and interleukin-6 levels, which are markers of inflammation which have been shown to be linked to heart disease.
Source: Dod HS, Bhardwaj R, Sajja V, et al. Effect of intensive lifestyle changes on endothelia function on inflammatory markers of atherosclerosis. Am J Cardiol. 2010;105:362-367.
A group of patients with heart disease or risk factors for heart disease were asked to follow a vegetarian diet with less than ten percent of their calories from fat, get at least three hours of exercise per week, and practice stress management for one hour per day. Another group received the usual standard care.
The patients who followed the vegetarian diet, exercised, and meditated had improved endothelial function or function of the lining of their arteries. They also decreased their C-reactive protein and interleukin-6 levels, which are markers of inflammation which have been shown to be linked to heart disease.
Source: Dod HS, Bhardwaj R, Sajja V, et al. Effect of intensive lifestyle changes on endothelia function on inflammatory markers of atherosclerosis. Am J Cardiol. 2010;105:362-367.
Sunday, January 31, 2010
Farmers Market Lunch
Wednesday, January 27, 2010
Morning Run Misadventures
I woke up early to get in a run, thinking it would be about 4 or 5 miles, mostly flat.
Just after 5:30 am, I headed out the door, with my Garmin GPS on my wrist and my IPod on my arm. I felt slow, but that was okay -- it was my first run in about a week as I was resting from a shin splint injury -- but I felt good. I ran up the hill to the Hollywood Reservoir to run the flat, scenic roads around the reservoir. Unfortunately, the gate was locked, possibly due to the rain, or possibly because the sun was not up yet.
I turned around and ran back down the hill, not sure where I would go. I ended up taking a few twists and turns up and down some small hills, then ended up on the main street. I felt energized -- instead of my short loop up and down the hill, I 'd do my longer loop.
But, I had never done my longer loop backwards, which is what I would be attempting to do. It was still dark out, and I was just over two miles into my run. I started up one of the canyon hills, on the sidewalk, when I tripped on a piece of uneven sidewalk, scraped one of my knees and both of my hands. I rested for a moment, hoping I didn't tear my favorite running pants, got up and continued up the hill on the road instead of the sidewalk.
Running uphill felt good. And I kept going, and going, and missed my turnoff. I realized that I was not where I should be when I looked down on what I thought would be the canyon and saw a beautiful sunrise over downtown Los Angeles.
I kept running, now five miles in. I didn't know exactly where I was, but if I kept running in the direction that I was running, I would eventually hit a street that I knew. And I did.
But then I took another wrong turn, which led me to Mullholland Highway, which I had never knew how to get to. Somehow, I managed to trip AGAIN! I scraped both my knees and hands and hit my left shoulder. This one hurt even more than the first fall. Now, keep in mind, I maybe trip on a run once a year, and now I've tripped twice in a single run!
As I get up, my knees are sore and blood is dripping from both hands. But I keep going -- I have to get home so that I can get to work in a reasonable amount of time, and somehow in spite of the pain I still feel good! I don't know quite where I'm running, but I find another road that I've never run on, with a sign that reads "Scenic Road 1/4 mile". I looked down, and wow, what an amazing view across the canyon! And just above me is the Hollywood sign. It was just amazing.
Nonetheless, it was a wrong turn, and after I again figured out where I was, my bloodied and bruised self was home. Instead of my flat 4-5 mile run, I had run nearly eight miles of hills!
As it was far later than I had anticipated, I very rapidly showered, rinsed off my bloodied palms and kneecaps, and headed to work as quickly as possible.
I still feel great -- a good long run, and some new sights to see!
Image from visitingdc.com
Just after 5:30 am, I headed out the door, with my Garmin GPS on my wrist and my IPod on my arm. I felt slow, but that was okay -- it was my first run in about a week as I was resting from a shin splint injury -- but I felt good. I ran up the hill to the Hollywood Reservoir to run the flat, scenic roads around the reservoir. Unfortunately, the gate was locked, possibly due to the rain, or possibly because the sun was not up yet.
I turned around and ran back down the hill, not sure where I would go. I ended up taking a few twists and turns up and down some small hills, then ended up on the main street. I felt energized -- instead of my short loop up and down the hill, I 'd do my longer loop.
But, I had never done my longer loop backwards, which is what I would be attempting to do. It was still dark out, and I was just over two miles into my run. I started up one of the canyon hills, on the sidewalk, when I tripped on a piece of uneven sidewalk, scraped one of my knees and both of my hands. I rested for a moment, hoping I didn't tear my favorite running pants, got up and continued up the hill on the road instead of the sidewalk.
Running uphill felt good. And I kept going, and going, and missed my turnoff. I realized that I was not where I should be when I looked down on what I thought would be the canyon and saw a beautiful sunrise over downtown Los Angeles.
I kept running, now five miles in. I didn't know exactly where I was, but if I kept running in the direction that I was running, I would eventually hit a street that I knew. And I did.
But then I took another wrong turn, which led me to Mullholland Highway, which I had never knew how to get to. Somehow, I managed to trip AGAIN! I scraped both my knees and hands and hit my left shoulder. This one hurt even more than the first fall. Now, keep in mind, I maybe trip on a run once a year, and now I've tripped twice in a single run!
As I get up, my knees are sore and blood is dripping from both hands. But I keep going -- I have to get home so that I can get to work in a reasonable amount of time, and somehow in spite of the pain I still feel good! I don't know quite where I'm running, but I find another road that I've never run on, with a sign that reads "Scenic Road 1/4 mile". I looked down, and wow, what an amazing view across the canyon! And just above me is the Hollywood sign. It was just amazing.
As it was far later than I had anticipated, I very rapidly showered, rinsed off my bloodied palms and kneecaps, and headed to work as quickly as possible.
I still feel great -- a good long run, and some new sights to see!
Image from visitingdc.com
Tuesday, January 26, 2010
Sports Nutrition
Just because I'm the VeganHeartDoc doesn't mean I have it all figured out when it comes to my own nutrition.
I'm not perfect in my own eating habits, but I think I do better than most. I get my fruits and veggies. I eat whole grains instead of refined grains. I don't eat a lot of junk, and though that big chocolate chip cookie from Follow Your Heart after lunch was delicious, it certainly wasn't necessary. I'm also not perfect with portion control either, and I do love to snack throughout the day.
I've been thinking hard about my own nutrition and what changes I need to make. Perhaps part of it is the extra five pounds of padding that I've acquired in the off-season. But, more importantly, I'm about to take on the most daunting physical challenge that I've ever encountered: The Ironman. 2.4 miles of swimming, 112 miles of bicycling, and 26.2 miles of running, all in the same day. My training weeks will consist of anywhere between 10 and 18 hours of cardiovascular exercise in a week.
I've recently talked to a nutritionist, and I've discussed nutrition with my new personal trainer. The consensus is that I need more protein in my diet. Now, the average person needs no more than ten percent of their calories from protein, and when left to my own devices, that's about how much protein I consume. But, as an endurance athlete, my requirements are higher so that I don't catabolize too much muscle. From what I've read, I need about 1.3 to 1.5 grams per kilogram body weight of protein per day, which for me is about 90-100 grams of protein per day.
I've been thinking of ways to get that protein -- veggie chili, soy yogurt, Chicken-Free Chicken, Luna bars, tofu, Kashi Go Lean (which is my favorite cereal already), and protein smoothies.
My personal trainer did bring up a good point -- I would benefit from a rapidly digestable protein. Whey protein is digested rapidly, but as a vegan, I do not consume dairy. I am looking into a good source of rapidly digestable vegan protein. So far, I have come up empty. If anyone has thoughts on this, feel free to share!
I'm not perfect in my own eating habits, but I think I do better than most. I get my fruits and veggies. I eat whole grains instead of refined grains. I don't eat a lot of junk, and though that big chocolate chip cookie from Follow Your Heart after lunch was delicious, it certainly wasn't necessary. I'm also not perfect with portion control either, and I do love to snack throughout the day.
I've been thinking hard about my own nutrition and what changes I need to make. Perhaps part of it is the extra five pounds of padding that I've acquired in the off-season. But, more importantly, I'm about to take on the most daunting physical challenge that I've ever encountered: The Ironman. 2.4 miles of swimming, 112 miles of bicycling, and 26.2 miles of running, all in the same day. My training weeks will consist of anywhere between 10 and 18 hours of cardiovascular exercise in a week.
I've recently talked to a nutritionist, and I've discussed nutrition with my new personal trainer. The consensus is that I need more protein in my diet. Now, the average person needs no more than ten percent of their calories from protein, and when left to my own devices, that's about how much protein I consume. But, as an endurance athlete, my requirements are higher so that I don't catabolize too much muscle. From what I've read, I need about 1.3 to 1.5 grams per kilogram body weight of protein per day, which for me is about 90-100 grams of protein per day.
I've been thinking of ways to get that protein -- veggie chili, soy yogurt, Chicken-Free Chicken, Luna bars, tofu, Kashi Go Lean (which is my favorite cereal already), and protein smoothies.
My personal trainer did bring up a good point -- I would benefit from a rapidly digestable protein. Whey protein is digested rapidly, but as a vegan, I do not consume dairy. I am looking into a good source of rapidly digestable vegan protein. So far, I have come up empty. If anyone has thoughts on this, feel free to share!
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