The LILI Letter — June 2023

June,

School’s out! It’s warm and hopefully most of our snow has melted as I write this. What a surprising year for our weather, with the pendulum swinging from severe drought to a record snowpack. Who saw that one coming? Life is like that, you never what you are going to get, in the words of Forrest Gump. We can ride the wave of our life and go where it takes us (not literally, I sincerely hope). We observe Father’s Day, Juneteenth, the summer solstice and Flag Day this month. Happy summer everyone! 

In good health,
Jennifer James

Success story

Our Success Story this month is from a cardiac rehab patient. This person endured a lot, but came out victorious. He is being modest as he also lost inches, eight pounds and looks great. He even likes to exercise now! We are so proud of him. Wonderful job V! Please see the attachment for his story.

Have you tried…Jicama?

Jicama, pronounced HEE-KAH-MAH, is native to Mexico. It is the tuberous root of a bean plant, and belongs in the same botanical family as peas. It is traditionally eaten raw. It is crunchy and sweet, with a snap to it. High in fiber, vitamin C and potassium, it is a nice addition to the raw vegetables we typically eat.

Relax and lighten up, y’all!

For those of us who have ever been involved in planning a wedding, there are specific things to do at particular times during the preparation. Being on the sidelines for two weddings recently, I got to observe secondhand how the folks doing the planning were not exactly doing things the way the “traditionalists” would have done them. To make a long story short, both weddings came together beautifully and they were very joyous events. Rightly so. What occurred to me during this time was that my opinion and others’ opinions who were not directly involved with either event did not matter. For many of us to get so caught up in the “shoulds” that weren’t happening, and for everything to turn out just fine, was a good lesson. We can all have opinions about everything under the summer sun, but who cares? It wasn’t our event. In the words of Pema Chodron, a well-known Buddhist teacher, can’t we all just relax and lighten up?

When the way WE think things should be done, does not jive with the way things are being done by others, we need to back off and zip our lips. Let others do things the way they want to do them, and as long as no one is harmed, it doesn’t matter. Judge not, lest ye be judged my fellow LILI readers. We can all do a better job with this, including yours truly.

Health vs. weight

I recently counseled a cardiac rehab patient, not a surgical patient, but one who had a heart attack with some stents placed. Said patient lost seven pounds, without trying. How? She cut out the alcohol, sugary coffee drinks, most of the sugar and processed foods, and upped the salads and fish. She exercises regularly, which is new for her. She was not focused on losing weight, but taking care of her health.

I have noticed a shift towards a more holistic approach in treating health-related conditions. The American Heart Association is taking this approach with their “The Essential 8”, which consider most aspects of our health, not just a handful. The new type 2 diabetes medications, the GLP-1 receptor agonists and SGL2T inhibitors lower our risk for heart disease while controlling blood sugar and causing weight loss. Again, a holistic approach. I have always done this with my weight loss classes. I prod people into looking at all of their health habits, not just calories in and calories burned.

We often want to lose weight, not for health reasons, but cosmetic reasons. If this is the case we are more apt to go for the gimmicks and fad diets. The number on the scale becomes the end all be all. Notice our motivation behind our decisions. I remember attending a step aerobics class years ago for the exercise. Someone mentioned to me that everyone in the class was there to lose weight. That surprised me. But it also proves my point. I like to ride my bike because I enjoy it, and I get some exercise. Now I do it to strengthen my left foot and leg since they were out of commission for a while with foot surgery. I don’t ride my bike “to lose weight”.

What if we all just focused on taking good care of this amazing human body we were issued at birth? And not condemn it for being what it is? We have been sucked into the diet culture that glorifies thinness over sanity. So, my friends, for the summer, let’s work on improving our HEALTH and not obsess over a number. We may lose some weight in the process. Deal?

Get a move on!

As many of you know, I have been dealing with a surgical foot. I’m at the point I can slowly resume my usual activities. I started walking up and down the eight flights of stairs at work in preparation for hiking later. I have learned this is going to take a while before I can tackle a 5-mile hike! For those of us who have not exercised for some time, there are some tips and tricks for getting back into the routine.

This is what the experts recommend:

• Ask your physician to clear you for exercise if you have never exercised, or have not done so for a long time.
• Exercise when rested with the most energy.
• Eat a meal or snack an hour before, make sure to drink water.
• Avoid exercising when it is >85 degrees or <32 degrees.
• Wear supportive, athletic foot wear. No flip flops!
• Start with walking or riding a stationary bicycle.
• Start with a length of time that is manageable, such as five minutes.
• The intensity of the activity should allow carrying on a conversation without becoming short of breath.
• Start with a warm-up period of slow walking or non-resistance bicycling for five minutes.
• After the warm-up, exercise for five or more minutes, based on tolerance.
• Use a five-minute cool-down afterwards. Gently stretch the major muscle groups (legs, back, etc.) and hold the stretch for 20-30 seconds.
• Increase other activity during the day, such as parking further away in the parking lot, taking the stairs, etc.
• Start with DAILY exercise of whatever is manageable.
• Gradually increase the time or intensity each week based on tolerance.
• When exercising consistently for 30 minutes, change the frequency to five times a week.
• It is important to enlist support and use positive self-talk when starting an exercise program.
• Join a walking group or other type of exercise group for the socialization and motivation to continue. Or find an exercise buddy. It is more enjoyable to exercise when a social aspect is included.
• You can do it!! I will be right there with you as I work on my fitness too.

The Physical Activity Guidelines for Americans recommends 150 minutes per week of moderate activity, or 75 minutes a week of vigorous activity. We may not be there yet, but it can be a goal.

Traynor, K. (2016, May 16). Planning an exercise regimen for the sedentary patient: What a cardiologist needs to know. American College of Cardiology.

Jicama + chili + lime

When I lived in El Paso, Texas, jicama was often included on restaurant salad bars. A tasty way to eat jicama was with a dusting of chili powder and a spritz of lime juice. It is tasty on its own or cooked in a variety of dishes. Make sure you remove all of the fibrous peel; a paring knife works well for this. If you have trouble finding jicama, Rancho Market usually carries it.

• 1 jicama, peeled and cut into sticks
• Lime wedges
• Chili powder

1. Place the sticks in a medium bowl.
2. Squeeze in the lime juice and dust with chili powder. Toss to coat evenly.
3. Enjoy immediately!

1 medium jicama with seasonings:  ~250 calories

June support groups 

Mondays, 2:00pm - 3:00pm
Heart Center Conference Room
Free to LILI graduates

A setback is just a setup for a comeback. — From “Run Fast, Eat Slow”, by S. Flanagan and E. Kopecky