Exercise & Me

The results never have ceased to amaze me since changing my diet and taking my health into my hands since I don’t believe my personal physician has the best intentions for me. That based on his recommendation to supplement my “deficiency” with 50,000 IU of Vitamin D weekly. I continue to discuss my disappointment, Vitamin D, possibly changing doctors and “playing doctor” with other individuals who follow Dr. McDougall’s way of life. But why harp on that? I can control each aspect I just brought up. I have added exercise to this lifestyle change this last week.

I dusted off the copy of Power 90 I purchased from a late night infomercial back in 2003 and made it through Sweat I/II and Cardio I/II four days this week. This after breaking my red, 13 pound resistance band when performing the lawnmower exercise. Probably all the better since the 20 pound, blue band seems to answer the call. Friday was a rest day, but I was back at on Saturday, pulling off the sheets that cover the Bowflex Revolution.

While no where near the level of “expert” or even casual user, I spent time at work sifting through the the manual and looking at the different exercise routines possible. I then settled on two routines that were similar in nature after comparing 3 different work outs. The first was a 20 minute upper/lower body workout that would alternate body parts every other days.

The other 2 work outs are circuit training one listed as ‘Anaerobic/Cardiovascular’ in nature and the other as ‘True Aerobic” work out. The aerobic work out lists some of the same exercises as the anaerobic, but adds 30-60 seconds of aerobic rowing in between each exercise. I did a circuit of each yesterday, before finishing up with some bench press exercises and calling it a day after about 45 minutes.

Aside from getting healthier with this way of eating, the addition of exercise should help me achieve my goals come April, which should coincide with my next blood test to see where my Vitamin D level is after supplementing on a weekly basis. After a week, the exercising has been fun, I have enjoyed it and I think breaking up the routine will help keep things fresh and keep me interested. I have a long way to go before I can say I am where I want to go. Three months of training should be a very good base from which to build.

Neither exercise or this way of eating will cease after April, which will be approximately 6 month since making the decision to change my diet, giving up meat, dairy products and oil, while going to a plant-based whole food diet or in the words of Rip Esselstyn, living “plant strong.” This will go to show my doctor that even though the improvement on my blood, the loss of weight and overall health I gain is just a start, the next 3 months should speak volumes when we meet.

Point Blank Review: The Engine 2 ‘Kitchen Rescue’

It has been an interesting and informative journey for nearly 3 months, now that I have changed my diet, which is really more a lifestyle change. I added another Forks Over Knives documentary today called The Engine 2 ‘Kitchen Rescue’ with Rip Esselstyn, which is available on Netflix. Rip is the son of Dr. Caldwell Esselstyn, surgeon, who “completed one of the most extensive studies on the relationship between the heart and diet–proving that a plant-based diet can reduce and even eliminate heart disease” (source). Currently Rip is employed as a firefighter with the Austin Fire Department.

I was introduced to Rip in Forks Over Knives, as his story was used as an example at the firehouse he works at. The fire fighters at Engine 2 had a peer who’s total cholesterol was 344. In a challenge they decided to move to a “plant strong lifestyle.” This documentary explores two families who decide to take the challenge and learn about a plant based, whole food diet.

Much like FOK and The McDougall Program, Rip is introduced to the families and prepares them for the change they will experience. The refrigerator and pantry are open and foods that make up the “standard American diet” or SAD are removed. The families are introduced to reading the nutritional facts, as opposed to the label to see what they are eating. A trip to the local market for vegetables and a little education make these families eager to see what flavorful recipes Rip can cook up.

As a “SAD” eater I have experienced what these families were going through, looking for recipes that are filling or “having substance” as my wife calls it, as well as having good flavor, while avoiding those foods, such as meat, dairy and oil that are not healthy. Having cooked for 3 months now my library of recipes continue to grow. Initial it was difficult or found it time consuming to put together a good tasting meal that my wife and 6 year old would enjoy and look forward to eating.

With the help of the families rip put together a daily menu of breakfast, lunch and dinner for both. Needless to say the meals were quick, easy and from the comments of the families very tasty. For example, the Wali Family was introduced to Ann’s Panani Sandwich with Hummus, Mushrooms and Spinach while the White couple were introduced to am American favorite, which has been made heart healthy, a vegetarian burger with potatoes cut into fries. Both meals made with plant based, whole foods and introducing both to a “plant strong lifestyle” in the kitchen.

The Engine 2 Diet ‘Kitchen Rescue’ also has a supporting web site that provides some good introductory recipes that are quick and easy for people wanting to take control of their healthy and eat differently. Rip also authored The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. This book is similar to what Dr. John McDougall outlined in The McDougall Plan. Unlike Dr. McDougall’s 12-day program, Rip provides readers with a 28-day plan to better health.

Overall I enjoyed the documentary, which I took as more supporting evidence for a “plant strong lifestyle.” It’s a bit quicker and easier to follow than Forks Over Knives and doesn’t include the numbers, science or studies behind the diet. Rip does a good job of keeping it simple for the family members, while providing them introductory information to what the lifestyle change constitutes. I do have his book on my want list and look forward to reading it. While I am promoting a plant based, whole food diet I won’t push others to join me. It’s a personal decision and one must make a strong commitment and have the desire to change your lifestyle for the betterment of your health.