A Potpourri of Scribbled Notes

An Odd Lot of Jottings

Diet and Exercise

Eat breakfast like a king:

  • a half cup of old fashioned Quaker oats, cooked —my gruel, my dog food, since I eat it nearly everyday as you would feed the dog the same everyday
  • sprinkled with cinnamon and fructose or xylitol and with ¼ C skim milk
  • mixed berries or a fresh peach put in the boiling oatmeal
  • peaches bought in season by the crate and stored by freezing solid, whole/raw to last all fall, winter and spring
  • just before use, a peach is thawed in the microwave 1½ minute, power 5, peeled and cut up and put in the boiling oatmeal
  • toast: home-baked 100% stone-ground whole wheat bread, baked in a bread machine [in this order]
    • ¾cup orange juice
    • 1 T honey (but I sometimes use Agave syrup)
    • 1 egg
    • 1 T vinegar
    • 1 t sea salt
    • 4 T vital gluten
    • 2 C whole wheat flour, stone ground
    • ½C 7-grain cereal
    • OR ½C cracked wheat (which must be soaked in the orange juice for an hour beforehand)
    • 2 more C s-g, ww flour (making 4C in all)
    • 2½ t yeast
  • on the toast, use Smart Balance spread
  • with hot tea
  • a toast slice spread with homemade raspberry jam
  • some cottage cheese with some Knudsen apple butter topping
  • Wednesday and Saturday, eggs and toast (Oatmeal at noon or evening)
  • Sunday, French toast or pancakes (oatmeal at noon or evening)

Eat lunch like a prince:

  • a banana
  • an orange
  • a pear
  • a plum
  • an apple
  • a cup of low-fat yogurt (sweetener: fructose, flavor: strawberry)
  • a slice of honeydew melon (preferable for its glycemic superiority), or muskmelon
  • a peach
  • milk
  • a cookie
  • (any fruit)

All, very filling. Choose some, but I bet you couldn’t eat them all, nor should you because the glycemic load would be so great it would cancel out the effect of the low glycemic nature of each item

Eat supper like a pauper:

  • A bit of pasta topped with broiled talapia and mixed veggies in an olive oil-based sauce.
  • Whatever—

Those are the healthiest meals I can devise, based on the good nutritional science of the glycemic index.

Simply put, the scientists would feed various carbohydrate foods to subjects and draw blood at measured times afterward to gauge the effect of foods on blood glucose levels. The various foods were indexed to white bread, gauged at 100. Better for the blood to be below 100; worse to be around or above 100 on the index. Choose foods with a low glycemic index. And never increase the glycemic load with any foods, “good” or “bad”, by eating large portions.

You have to lose weight with this. I was not obese, but overweight. I believe I have controlled (if not “cured”) my diabetes with it. I no longer test blood.

I feel compelled to pass this on because it seems so right.
At least one thing does not change as we age. Our youthful eating habits are carried over in to middle and old age. Learning skills are needed to change habits no longer having survival value. I mean, “survive” with the quality of life good health brings.
(I knew Atkins was dead before he died.)

(THE EXERCISE PART TO COME)

(Last updated on August 1, 2006)

November 1, 2008 Posted by | Best Breakfast, Best Dinner, Best Lunch, Best Supper, Eating Healthy, Healthy Diet, Healthy Meals, Low Glycemic Diet | 2 Comments

An Exercise Regimen to Accompany a Good (Low Glycemic) Diet

The faculty at TTU had a noon-hour exercise program of Monday-Wednesday-Friday floor exercises. Then we would go to a full-court basketball pickup game. I was a faithful attendee. My regular exercise program is based on the routines learned there. Most of the guys gradually dropped the exercises and went straight to the BB game, so I showed up early, before the BB began, to continue the exercise program as a self-starter. I didn’t need the guy from the athletic department to whistle the start of the next exercise. I was the only one to recognise the most valuable part of our noon hour get-together.

Since retirement, I have continued the routines, except for the basketball I substituted jogging. I should have taken up bicycling, or an elliptical, but ellipticals had not been developed at that time.
The floor exercises are based on stretching and strengthening muscles (I cannot name them but get them only by location), (1) right and left sides of the trunk; (2) back and front of the trunk; (3) back and front of the thigh and calf. Muscles on both sides must be equally strong. Weak front, strong back makes the back do double duty. I think the front (abdomen) generally tends to be the weaker most of the time.

I have found that I have saved myself from a bunch of aches and pains that most people generally complain about.

The routine is a strong habit of personal obligation every Monday, Wednesday and Friday. I have maintained it for more than thirty years, usually very early in the morning.
(1) I use a swimming pool mat.
(2) Put on the uniform: sweat clothes, band, towel, shoes, etc. in a special dressing place.
(3) Flat on your back, leg lifts: each leg, 30 repetitions, straight up from floor to as high as you can lift it, and at the top turn toes down. Keep leg straight.
(4) Flat on your back, keep feet bottoms flat on floor and raise your trunk as high as you are able. Lower trunk and bring knees up to your chest as tight as you can. Consider those two movements one routine. 45 reps of the routine.
(5) Flat on your back, legs straight down on the floor. Raise knees, with feet flat on the floor and leave them in that position for the whole course of 100 routines. Hands behind the head, raise the head and shoulders up as high as you can, 100 times. (Commonly called “crunches”.)
(6) From flat on your back, roll first to the right side. With legs straight out, lift legs and head and shoulders at the same time off the floor, and then back down, 35 times. Then roll on the other side and repeat, another 35 times.
(7) Take up thy mat and walk to the stationary cycle, or elliptical, or pool, or whatever.
(8) I have a weight bench and a stationary cycle. On the bench I lift 5 pound weights. 15 alternating right and left curls. 15 overhead up and down. Go to the bench knee lift stressing the thigh. Lower leg lifts, first raise and lower both lower legs together 50 times and then alternating right and left 50 times each.
(9) On the stationary cycle, 6 minutes on the timer, try to keep the speed up above 20 mph.

There is a payoff. Try a hot bath or shower afterwards. You will feel great!

November 14, 2008 Posted by | Everyday Exercising Routines, Exercises, Exercising, Floor Exercises, Stationary Cycles, Weight Exercise Bench | Comments Off on An Exercise Regimen to Accompany a Good (Low Glycemic) Diet