Life Style Changes

If you're reading this post then you probably know I had a stroke. It's just over 3 weeks now since it happened and I feel fantastic. Since quite a few people have asked me about my recovery plan, diet, exercise, etc., I've decided to write up a short version of my basic exercise and diet plan.

The BASICS 

1. Exercise 6 days per week
2. Don't eat crap / eat healthy
3. Use a heart rate monitor

Exercise 

1. Walk or Run - Monday, Tuesday, Thursday mornings. I'm doing 3-4 miles when I run. Heart rate is averaging 135 with max around 155.

2. Cycling - Wednesday and Saturday are long rides 2-4 hours. Thursday is 1-2 hours at a higher intensity. always in my cardio zone 115-150.

3. Weights - Lifting on Tuesdays and Fridays. High reps (15+) and 3 sets of each exercise - not quite to failure during last set. Bench, curls, leg extensions, hamstrings, pull downs, seated row, leg press, split squats, abdominals - generally in that order after a 5-10 minute cardio warm up.

4. Play - On Sundays, we play tennis, shoot hoops, walk, do chores - whatever, as long as I don't sit around all day. Having fun is the theme.

The above is my current program and will probably run through the middle of November. Ski season will be here soon and Winter cycling is just not my bag; maybe some indoor cycling on my trainer will work. 

Diet 

I've made a ton of modifications to my diet. I think this has the biggest long term potential to reset the way I look and feel.

1. No sugar or milk in my coffee - just a sprinkle of cinnamon on my espresso - 2 cups max, generally just one.

2. Oat bran or high fiber cereal with non-fat milk.

3. 1-2 servings of fruit - bananas, oranges, smoothie.

4. Nuts - almonds, sunflower seeds, cashews, walnuts, pecans, pine nuts - unsalted.

5. Low glycemic starches only - whole grain bread, brown rice, whole wheat pasta. Dark is better. Energy level is more constant and you feel full longer.

6. Low sodium everything - soy sauce, lunch meat, etc. Don't add salt. Helps to keep blood pressure low.

7. Oily fish like salmon, tuna, halibut, etc.

8. Red meat once or twice a week only - always the leanest cut possible.

9. Drink lots of water, especially in between meals and while drinking wine in the evening. 1-2 glasses max of red wine per day. Little to no white wine.

10. Non-fat yogurt.

11. Lots of celery, carrots, tomatoes, spinach, lettuce - olive oil and balsamic vinegar only for dressing.

12. Avocados, turmeric, pomegranate, broccoli, asparagus, green tea. Cholesterol lowering, heart healthy stuff.

13. No pop, no soda, no fast food, practically no cheese, non-fat dairy only, no butter (just olive oil), no white bread, no added sugar, no added salt, avoid potatoes (because of high glycemic index), no candy, no chips, no cookies, and no ice cream (sorbet is probably ok but just empty calories).

I'm trying to keep it simple here. Hopefully you get the point. Most of this is stuff you probably already knew, right? The best advice I can give it to USE YOUR BRAIN when choosing what to eat.