Garmin Again

Here are some Garmin links:

https://connect.garmin.com/modern/activity/4972506206 This is the "key" link.

https://connect.garmin.com/modern/activity/4983718012 This is the "hot" one.

These are done is essentially the same time, but the "hot" one has a 100 more in the Calorie count!

I'd like to get these in here!

Polar "Ownindex" Replaced by Fastbeat!

My 02Max has fallen from 41 to 29!

41 was Polar's answer, over many years, to the 02Max question. There were schedules showing the best there is. Mine was excellent. It has fallen to "fair," so this is an occasion for "research." The company which does Garmin (which got me) is Firstbeat. I immediately downloaded the "white paper" that Firstbeat had done, and read it. Very Impressive!

I looked for some examples where I could actually do an 02Max test. One possibility was to walk 1 mile on a track. I went to my regular track; 4 times around it and I'd have my answers. I was 160 pounds. Now I needed my heart rate and time.

I estimated that I would come in at 120 bpm and that my time would be 15 minutes. In fact, I came in at 20 minutes, but my heart rate was 98! What could this extra 5 minutes do? The second time through I came in at 19, the third 17:23. The third time, I actually ran about half of the 1 mile. Let's look at the 19. Firstbeat was actually giving me 10 (19+10)!

It was actually 19, not 29 that I got. Add 10 and you have 29. What Firstbeat did was figure and average amount of 02Max and I got it. This really reflected the averages. What I got was 29, even though I scored 19 on the test.

I then considered the "jogging" file on Brian Mac website. I was at 160 pounds. I jogged on the track 4 times in a row. My overall time was 16 minutes. My blood pressure was 148 bpm. There is some loss because of my age, but even so, I came out 45 plus! That's a good score, much better than the 29 given that day by Firstbeat.

Some thoughts on why this lipid profile is the best in 76 years.

My stroke happened November 21, 2016.

At that time I weighed close to 205 pounds and my BMI was way off. I was carrying the pounds around my middle.

I did some healthy cooking at home with my partner, who strongly urged me toward a more plant-based menu. But I also continued to eat a lot of fatty snacks, fast food, and diet coke. 

After my stroke I transitioned through intensive care, acute care, assisted care, then home.

My food menus at intensive care and acute care were healthy. But not so at assisted care. Mostly meat, fat, salt and starch. Sugary desserts. Green vegetables were scarce. Meal service was slow, so I ate whatever they could serve quickly.

My partner and my sister did their best to help me. They brought homemade healthy meals as much as they could and we visited vegetarian restaurants. This was a new path for me. Food that fit my healthy recovery goals. And tasted good!

When I got home, I could choose my foods freely. And I was ready to explore much more than before my stroke.  My partner urged me toward more plant-based recipes, and adding veg to my old meat-based comfort foods.

My partner and I also visited my doctors for information. We have always agreed that my health decisions, and especially my recovery choices, should be based on sound, scientifically-supported medical advice.  My bloodwork and I were ready to listen!

My GP and my cardiologist told me two important things:

1) Healthy diet plus proper medication is my most powerful tool to lower my risk of stroke.
2) My nutrition should come from healthy FOOD. Supplements can't substitute for a healthy diet, even with exercise!

Both of these things supported what my partner had been telling me all along. I had been reluctant to change my longstanding eating habits, but my stroke motivated me to stop dragging my feet!

So we got to work. My sister kept bringing vegan recipes. And we cooked together on her visits. My partner created simple healthy meals for me to learn to make. Breakfast, lunch, dinner. She taught me the FDA "My Plate" program. So I can really see what a healthy meal should look like! We chose a Mediterranean-Style food pyramid to help guide my food choices. We cook "from scratch." Not mixes.

There was  a lot of inertia. I didn't want to change my habits right away. It has taken so much time, energy, and diligence from both people.  And so much creativity, to keep it simple, tasty, and fun.
I'm so grateful for their loving help. And now I understand. Every meal matters!

My change in food habits has worked wonders and I am celebrating!
I'm learning so many delicious ways to use vegetables, less meat, and more variety in my eating.

My newest lipid profile (see May 20th post) was accomplished with diet and exercise and medication. I'm 40 pounds lighter, fitter, and trimmer and my BMI is right on!

Healthy eating works. Loving thanks to my partner and my sister for cheering me on.
I invite you to celebrate with me!

The A1c

My A1c is now normal! This indicates the sugars you have eaten over the past three months.

Non-HDL Cholesterol

My Non-HDL Cholesterol was 80. This is great.

Triglycerides

My Triglycerides came down to 83!

The LDL Cholesterol: The Key

The LDL Cholesterol is key! With the Zetia, I've been able to get this down to 63. This is an extraordinary number. It is by far the best I have had in all 76 years.