Talk Irvine

General => Health & Fitness => Topic started by: Panda on January 13, 2016, 01:09:57 PM

Title: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 13, 2016, 01:09:57 PM
This is a sensitive topic for me ever since my father passed away July 12th, 2012. My father passed away at a young age of 65 from a sudden heart attack. I know that he was diabetic for sometime and had high cholestrol. Although he never shared with me his medical condition, I do remember seeing books on this shelf about how to reduce his cholestrol level and blood sugar levels. Unfortunately he didnt take care of his health like he should have which caused him to pass away at such a young age. You see, what good is it to be fabulously rich financially, but be spiritually, physically, and emotionally poor? What good is it if your networth is $10 million dollars, but you only have 6 months to live due to cancer? What I realize is that we come into this world with empty hands and we will also leave this world with empty hands. There is no dress rehearsal to life and we are all given just one life. We might as well do the best we can with the one precious life that is given to us all.

Although I am far from being a health expert, I will share with you guys what I do know. You need check for your blood sugar level (Hemogloblin A1C). The normal range is between 4.8% - 5.6%. If you are at 5.7% or above, you are now entering in the pre-diabetes stage and if you continue down this lifestyle and blood sugar % increases, your will enter into stage one diabetes. If you are at the pre-diabetes stages, try your best to make some drastic lifestyle changes by excercising more and eating healthier. Perhaps you choose to eat more fish and less red meat. Perhaps you choose not to eat at fast food restaurants as much and add more vegetables and fruits to your diet. Perhaps you start to hit the gym on a regular basis.

One of my good old college buddies who is a doctor, told me that medications can help reduce your bad cholestrol, but it is tougher to do for your blood sugar levels.

LDL is what is considered bad cholesterol and HDL is what is considered good cholesterol. A healthy level of HDL is above 50 and a healthy level LDL cholesterol is below 120. Below are the 15 food recommendation that will help you stay at a healthy LDL cholesterol level. Try to make it habit to measure your progress on your fat %, A1C ( blood sugar levels), and your bad cholestrol like LDLand Triglycerides.

Below are the top 15 food that will help you reduce your Bad cholestrol. If any health specialists on Talk Irvine can chime on providing us some good health advice, please feel free to comment.

1. Oats
If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in only 6 weeks. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.)

2. Red wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.

3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. (Here's everything you need to know about buying the healthiest fish possible.)

4. Nuts
If you're looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

5. Tea
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. (Here's how to make the perfect cup of tea every time—and do it in style using this glass teapot with diffuser.)

6. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.

7. Chocolate
Ah, the sweet side of a heart-healthy diet: This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind (you can find it in these melt-in-your-mouth Organic Cacao Wafers). Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.

8. Margarine
Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

9. Garlic
Aside from adding zing to almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.

10. Olive Oil
Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

11. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

12. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation. (We suggest these 8 unique and insanely tasty avocado recipes.)

13. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

14. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

15. Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: SoCal on January 14, 2016, 03:26:48 PM
Panda, I haven't had a chance to read this entire post yet but I just noticed the new addition in your signature. Now following you on Bigger Pockets.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: jajji on January 15, 2016, 10:17:23 AM
There's a term called "heart attack proof".  If anyone is interested, check out "Prevent and Reverse Heart Disease" by Caldwell Esselstyn, MD. He's also featured in the documentary "Forks Over Knives" on Netflix which also has a great website.

Bottom line, cholesterol, which is probably the number 1 risk factor for heart disease, is only found in one place, animals. Thus if someone has high cholesterol and even heart disease, most people can reverse hyperlipidemia and even reverse heart disease (as shown on repeat coronary angiography) via a low vegetable oil, plant-based diet (no animal products).

Another great book "The China Study" by Campbell and Campbell.

Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: irvinehomeowner on January 15, 2016, 10:55:57 AM
But animals are so yummy.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: The California Court Company on January 15, 2016, 12:31:12 PM
too much non-sense.

for cholesterol there is very weak correlation between what you eat and what ends up in your body.
your body generates and regulate cholesterol as it is essential for our body to function.
genetics and your activity levels also play a big role.

the best fat source is from animals. vegetable oils either have low break down point (making them toxic at higher temperature) or the omega 6 to omega 3 ratio is too high, causing inflammation

There's a term called "heart attack proof".  If anyone is interested, check out "Prevent and Reverse Heart Disease" by Caldwell Esselstyn, MD. He's also featured in the documentary "Forks Over Knives" on Netflix which also has a great website.

Bottom line, cholesterol, which is probably the number 1 risk factor for heart disease, is only found in one place, animals. Thus if someone has high cholesterol and even heart disease, most people can reverse hyperlipidemia and even reverse heart disease (as shown on repeat coronary angiography) via a low vegetable oil, plant-based diet (no animal products).

Another great book "The China Study" by Campbell and Campbell.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: jajji on January 15, 2016, 03:26:56 PM
too much non-sense.

for cholesterol there is very weak correlation between what you eat and what ends up in your body.
your body generates and regulate cholesterol as it is essential for our body to function.
genetics and your activity levels also play a big role.

the best fat source is from animals. vegetable oils either have low break down point (making them toxic at higher temperature) or the omega 6 to omega 3 ratio is too high, causing inflammation.

How is it nonsense? It's actually very simple.

If it's non-sense, look at the data. Compare the before and after coronary angiograms. Explain the reversal in heart disease. Explain how people are able to reverse their hyperlipidemia simply via diet.



Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: peppy on January 15, 2016, 03:48:30 PM
too much non-sense.

for cholesterol there is very weak correlation between what you eat and what ends up in your body.
your body generates and regulate cholesterol as it is essential for our body to function.
genetics and your activity levels also play a big role.

the best fat source is from animals. vegetable oils either have low break down point (making them toxic at higher temperature) or the omega 6 to omega 3 ratio is too high, causing inflammation.

How is it nonsense? It's actually very simple.

If it's non-sense, look at the data. Compare the before and after coronary angiograms. Explain the reversal in heart disease. Explain how people are able to reverse their hyperlipidemia simply via diet.

It's not simple at all. Cutting cholesterol from your diet means that you are going to synthesize it in your own body (and most likely as LDL). You really need to lower your triglyceride count which means lowering your carbohydrate intake.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: jajji on January 15, 2016, 04:24:18 PM
What's been most convincing is seeing it in my own life, and in other patients. People do this all the time. For example, if you look at the Weimar Institute up in Northern California, people are taught what to eat and what to avoid. It's the same approach: low vegetable oil, plant-based diet. They're leaving off their meds, reversing their diabetes and hyperlipidemia.

Look at the coronary angiograms done by Caldwell Esselstyn, MD. How do you explain the re-opening of the coronary arteries?

I highly recommend "Forks Over Knives" on Netflix, and "Prevent and Reverse Heart Disease" by Esselstyn. It's a good starting point.

The thing is, it is a simple solution, but not so simple to implement because not everyone wants to adopt this lifestyle.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: Panda on January 15, 2016, 04:30:10 PM
Jajji,
Thank you for your insights and posts. I do have a Netflix account and will definitely watch "forks over knife" and "prevent and reverse heart disease."

The area of health is definitely an area I want to learn more about.

Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: qwerty on January 15, 2016, 05:18:08 PM
I had a mcdouble for breakfast this morning. 30 seconds in the microwave then three minutes of heaven
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: Kangen.Irvine on January 16, 2016, 12:22:25 PM
I agree with many of the concepts mentioned in Forks over Knives and also recommend Grain Brain by Dr. Perlmutter.

Another reminder within this topic is to plan ahead medically and financially. This means where to live when you can't provide for yourself anymore and the Medical POA so family can care for each other responsibly. Don't leave your family guessing about your wishes when grieving is involved too.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: The California Court Company on January 16, 2016, 01:02:39 PM
Forks over knives - the latest vegan nonsense dissected debunked and destroyed

http://anthonycolpo.com/forks-over-knives-the-latest-vegan-nonsense-dissected-debunked-and-destroyed/

http://rawfoodsos.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/


hilarious

"the low-protein rats died at an earlier age! No wonder they got less cancer - they didn't long enough to develop malignant tumours!"

"The rats were administered super-duper-mega-massive doses of aflatoxin, the ingestion of which would literally be impossible in real live humans. .........Except of course, for those capable of eating over 280,000 contaminated peanut butter sandwiches a day for four days straight."

"Monkeys on low protein diet surviving for 90 weeks or more show foci of preneoplastic lesions"

“Red blood cell total polyunsaturated fats, especially the n-6 fatty acids [you know, the ones found in abundance in plant food oils], were positively correlated with coronary heart disease and hypertensive heart disease”

"For whatever reason, in China, the animal-food-eaters are living longer than their more plant-based counterparts."


It is rather easy. eat less processed meat and food with added sugar,
enjoy a balanced diet made from whole foods, be that meat or vegetables or whole grains.

In summary, don't waste your time in watching Fork over Knives or reading the China Study book. They are garbage.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: jajji on January 17, 2016, 02:52:37 PM
It is rather easy. eat less processed meat and food with added sugar,
enjoy a balanced diet made from whole foods, be that meat or vegetables or whole grains.

In summary, don't waste your time in watching Fork over Knives or reading the China Study book. They are garbage.

Many people already eat this way when you ask them, yet heart disease is the number one cause of death in the United States, stroke is 5th, and the complications of diabetes is seventh. The other problem with this diet is that you won't reverse these diseases.

With the plant-based, low vegetable oil diet, not only can these diseases be prevented, but also reversed. 50% of type 2 diabetics or hypertensives can get off of their meds in as little as three weeks. Three weeks! I've seen people do it, and it happens all the time at places like the Weimar Institute in Northern California or the Uchee Pines Center in Alabama. I also saw this occur at CHIP (chiphealth.com). Kaiser has recently caught on and has started a CHIP pilot program.

Regarding the scientific rebuttals of The China Study, any study whether it be this one, or The Framingham Heart Study, or the Iowa Women's Study, etc. can be dissected. (People often ask, "how do I know what study to trust"? The first thing to do is look and see who sponsors the study). In the case of a plant-based, low vegetable oil diet, what's been the most compelling evidence to me is seeing the results in actual real life people, for example, the re-opening of the coronary arteries on repeat angiogram in those that adopted a plant-based low vegetable oil diet, and how 50% of type 2 diabetics or hypertensives can get off of their meds in as little as three weeks etc. Forks Over Knives also has a testimonial section on their website.

The other advantage is GI protection. All animal products have zero fiber. So by avoiding animal products, by default you're getting lots of fiber in the diet. This is key in preventing diverticulitis, constipation, colon polyps, colon cancer etc.

Further resources:

1. "Reversing Diabetes" by Neal Barnard, MD
2. pcrm.org
3. chiphealth.com
4. drmcdougall.com
5. "Prevent and Reverse Heart Disease" Caldwell Esselstyn, MD
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: Panda on January 17, 2016, 05:48:34 PM
Jajji,
I am a believer in the plant-based, low vegetable oil diet that you are speaking of. I believe in natural form of healing through right dieting, not through medication. My father passed away due to the closed coronary arteries you mentioned. I guess there are three arteries that pump blood to the heart and all arteries were completely blocked that ended his life.

"With the plant-based, low vegetable oil diet, not only can these diseases be prevented, but also reversed. 50% of type 2 diabetics or hypertensives can get off of their meds in as little as three weeks. Three weeks!"



It is rather easy. eat less processed meat and food with added sugar,
enjoy a balanced diet made from whole foods, be that meat or vegetables or whole grains.

In summary, don't waste your time in watching Fork over Knives or reading the China Study book. They are garbage.

Many people already eat this way when you ask them, yet heart disease is the number one cause of death in the United States, stroke is 5th, and the complications of diabetes is seventh. The other problem with this diet is that you won't reverse these diseases.

I've seen people do it, and it happens all the time at places like the Weimar Institute in Northern California or the Uchee Pines Center in Alabama. I also saw this occur at CHIP (chiphealth.com). Kaiser has recently caught on and has started a CHIP pilot program.

Regarding the scientific rebuttals of The China Study, any study whether it be this one, or The Framingham Heart Study, or the Iowa Women's Study, etc. can be dissected. (People often ask, "how do I know what study to trust"? The first thing to do is look and see who sponsors the study). In the case of a plant-based, low vegetable oil diet, what's been the most compelling evidence to me is seeing the results in actual real life people, for example,  on repeat angiogram in those that adopted a plant-based low vegetable oil diet, and how 50% of type 2 diabetics or hypertensives can get off of their meds in as little as three weeks etc. Forks Over Knives also has a testimonial section on their website.

The other advantage is GI protection. All animal products have zero fiber. So by avoiding animal products, by default you're getting lots of fiber in the diet. This is key in preventing diverticulitis, constipation, colon polyps, colon cancer etc.

Further resources:

1. "Reversing Diabetes" by Neal Barnard, MD
2. pcrm.org
3. chiphealth.com
4. drmcdougall.com
5. "Prevent and Reverse Heart Disease" Caldwell Esselstyn, MD
v

Jajji, re-opening of the coronary arteries.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: jajji on January 17, 2016, 07:22:18 PM
Jajji,
I am a believer in the plant-based, low vegetable oil diet that you are speaking of. I believe in natural form of healing through right dieting, not through medication. My father passed away due to the closed coronary arteries you mentioned. I guess there are three arteries that pump blood to the heart and all arteries were completely blocked that ended his life.

I'm sorry for your loss Panda. I also agree with what you said about what's the point in having a high net worth but be poor in health. So I'm very happy that you believe in the plant-based lifestyle! It's really the way to go.
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: momopi on January 27, 2016, 01:48:15 PM
Your genetics also have a large impact.  Back in 1967, Ethan Sims (medical researcher) performed an experiment at Vermont State Prison, recruiting a group of prisoners with minor offenses.  The deal was that they could eat as much as they want and, if they gained 25% in body weight, they get early release from prison

It was a good incentive, but what he found was that some subjects were consuming as much as 10,000 calories per day but still could not reach the weight gain target.  So if you ever wondered why some of your friends seem to be able to pig out daily and never put on weight, blame the parents.

While diet has an impact on your health, your genetics and the microbes in your guts (1) are factors that you have little control over.  You could eat healthy all your life and still drop dead at an early age.  But eating poorly will also likely make you drop dead even sooner.

Quoting my grandfather who lived to his 90's, you should eat delicious foods when your young (in moderation!), because when you're old, you can't eat anything.

(1) http://www.bbc.com/news/magazine-35193414
Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: The California Court Company on February 09, 2016, 09:51:20 AM
it is pretty simple guys. Genetics aside, no one can dispute that obesity correlates with coronary problems. Traditional American diet, where you eat high carb + high fat can lead to obesity for some people. It is just more difficult to get obese with this Vegan diet and that's why it works.

In the contrary,  you can also have a very low carb diet and enjoy all the animal protein and fat and still come up with EVEN better cholesterol numbers than that Vegan diet - because fat and protein from animals are FAR superior than from plants.

here is how I rank them
Balanced diet with neutral daily calorie intake > very low carb diet (this is not for most people) > this vegan diet > high fat/high carb American (junk food) diet

Vegan diet is not the best diet because it is more difficult if not impossible to get the essential nutrients that your body needs (i.e. healthy Omega 3 fats like DHA/EHA, essential amino acids, calcium, iron, Vitamin D...etc)

Title: Re: Taking care of your most precious Asset : Your Physical Health
Post by: HomeOwner Irvine on February 09, 2016, 10:38:46 AM
iVegan diet is not the best diet because it is more difficult if not impossible to get the essential nutrients that your body needs (i.e. healthy Omega 3 fats like DHA/EHA, essential amino acids, calcium, iron, Vitamin D...etc)

Absolutely true. Most people on a vegan diet also take a lot of supplements to account for these deficiencies in their diet.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 17, 2016, 04:02:45 PM
Chart for a health weight range for men and women: small frame, median frame, large frame. For men, to determin your frame size, measure your wrist size. If the circumference of your wrist is less than 6 inches you are considered a small frame, 7 - 7.5 inches is considered a median, and 8 and larger is a large frame for men. As a male who is 5'8" with a medium frame, his healthy target weight should be between 145 - 157 lbs with a median weight target of 151 lbs.
 
(https://s32.postimg.org/j50wrmybp/WEIGHT.jpg)

What was really eye opening for me here is that the United States is the 3rd most overweight country in the world. 73.9% of Americans are overweight which seems to be measured by a BMI greater than a 25 whereas in Asia, only 24.2% of the population are overweight. The average weight of a North American Male is 194.7 lbs and 164.7 lbs for Female. 

(https://s32.postimg.org/ex2g7oflx/weight_stat.jpg)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 23, 2016, 06:39:18 PM
Some very interesting photos and charts based on percentage of fat. The average weight of a north american male is 194.7lb and 164.7lb for a female. The average South Korean male weighs 151.2 lbs and the average South korean female weighs 124.6 lbs. That is a difference of 40 pounds.  151.2 lbs is the median healthy weight range for a male with a medium frame standing at  5'8".

(http://i.imgur.com/2P2Lwrg.jpg)

(http://www.accumeasurefitness.com/uploads/5/0/4/3/50439275/2359200.jpg?929)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 23, 2016, 07:13:18 PM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 23, 2016, 07:19:08 PM
 :o
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on June 24, 2016, 08:58:52 PM
What happened to your weight chart, Panda? I was going to say good work.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 27, 2016, 08:25:23 PM
SoCal, Sorry I took down this chart as I thought it was inappropriate to post up my weight chart for everyone on Talk Irvine to see, but since you are asking , here it is.

I am 5'8" tall Asian male with a medium body frame so my healthy weight range is between 145 - 157 with the median number of 151 lbs, which happens to the average weight of a South Korean male.

I am embarrassed to say this, but most of my 20s and 30s, I was overweight weighing in the mid 180s. It was one of those things were you always make a new year's resolution where I would like weigh "x" by December 31st, 20xx and it would never happen year after year. 2016 was the year when I was intentional about making this change.

I set an ambitious goal for myself to reach 151 lbs by December 31st, 2016, but I will be very happy if I can stabilize at 155lb as I know that this is a healthy weight for me. I weighed 155 lbs during college years where I was more fit and I felt very good about myself.

The most important change I made in 2016 was starting to eat healthier, saying no to AYCE Korean BBQ and sticking to a regular work out schedule 6:30 in the morning Monday thru Friday. For those you guys in a similar situation as me, you can do this if you set your mind to it and put together a plan for your health.

(https://s31.postimg.org/4c747j50r/WEIGHT.jpg)

What happened to your weight chart, Panda? I was going to say good work.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: IrvineNinja on July 09, 2016, 05:36:55 PM
I'd like to live a long time...just came back from the motherland and from visiting my almost 105 years old grandfather.  He was looking pretty good although recently bed ridden since he caught an infection.  But still looking healthy.

Meanwhile, my parents and their siblings main conversation during dinner (the family hasn't gotten together as a group for awhile) was how many amongst their friends/old school mates were still alive.  They are all in their mid seventies and a surprising number of their friends were dead (died of a heart attack, couple of suicides from business failures, cancer). 

I just watched an episode of Adventure Time with one of my kids and there is a scene where one of the characters goes through aging and describes each decade with a sentence.  The description for the seventies was "see the people around you pass"...  So I guess that is the thing for the seventies.

Anyways, my older family members all look great for their age and the main thing they all do in common is eating many meals a day, decreasing sugar intake, exercise with weights, and don't eat until you are full (i.e. eat up to about 80% fullness which is a saying in our country). 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: IrvineNinja on July 09, 2016, 05:45:02 PM
Also, here is a link to the world's supercentenarians (110 or older) with photos. 

http://www.grg.org/calment.html

Each year link has 10 or more records of people 110 or older (both alive and deceased) and their photos.  Really interesting to see some who are completey decrepit and others who are of good health and active at the same age.

How about this 112 year old lady, still active and traveling pictured on the attachment with her son who is 88.  Amazing and inspirational!



Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: sell4u on July 27, 2016, 10:12:36 AM
Nothing crazy but here's my May 2015 & current. Happy to help answer any questions.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Paris on July 27, 2016, 02:49:22 PM
Nothing crazy but here's my May 2015 & current. Happy to help answer any questions.

Great job, so how'd you do it in 1 year? Give us your 5 best bullet points.

I always tell my patients you should never count your life in numbers because in the end it's the quality of life that matters. If you have terminal cancer would you rather spend 6 months lucid, traveling, laughing with loved ones and preparing your exit with dignity OR spend 12 months in and out of the hospital, vomiting/sick with the toxicities of chemo just to live those extra 6 months in misery? I see some amazing 90-100 year old patients active, independent and enjoying life. And then I see the 60 year old that looks 110 and living miserably.
Some key ways to get to an advanced age with a good quality of life boils down to
- not smoking
- being physically active and within a normal weight range
- diet of mostly unprocessed foods
- overall positive outlook on life - I think we underestimate this sense of happiness and content and how positively that affects ones overall health and well being. My grandma was one of those people, lived a great quality of life into her 90s. Her secret was daily meditation. Nothing bothered her. She was truly content with life. She is my inspiration.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Irvine Dream on July 27, 2016, 03:49:19 PM
Some key ways to get to an advanced age with a good quality of life boils down to
- not smoking
- being physically active and within a normal weight range
- diet of mostly unprocessed foods
- overall positive outlook on life - I think we underestimate this sense of happiness and content and how positively that affects ones overall health and well being. My grandma was one of those people, lived a great quality of life into her 90s. Her secret was daily meditation. Nothing bothered her. She was truly content with life. She is my inspiration.

Good Advice.  Meditation?  I thought Asians don't meditate, particularly your grandmas generation. 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Paris on July 27, 2016, 09:27:17 PM
Some key ways to get to an advanced age with a good quality of life boils down to
- not smoking
- being physically active and within a normal weight range
- diet of mostly unprocessed foods
- overall positive outlook on life - I think we underestimate this sense of happiness and content and how positively that affects ones overall health and well being. My grandma was one of those people, lived a great quality of life into her 90s. Her secret was daily meditation. Nothing bothered her. She was truly content with life. She is my inspiration.

Good Advice.  Meditation?  I thought Asians don't meditate, particularly your grandmas generation.

We're Buddhist so it's a way of life. I just always brushed it off when I was growing up but realize now how re-energizing and vital it is to my overall well being
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: sell4u on July 29, 2016, 01:39:24 PM
Nothing crazy but here's my May 2015 & current. Happy to help answer any questions.

Great job, so how'd you do it in 1 year? Give us your 5 best bullet points.

I always tell my patients you should never count your life in numbers because in the end it's the quality of life that matters. If you have terminal cancer would you rather spend 6 months lucid, traveling, laughing with loved ones and preparing your exit with dignity OR spend 12 months in and out of the hospital, vomiting/sick with the toxicities of chemo just to live those extra 6 months in misery? I see some amazing 90-100 year old patients active, independent and enjoying life. And then I see the 60 year old that looks 110 and living miserably.
Some key ways to get to an advanced age with a good quality of life boils down to
- not smoking
- being physically active and within a normal weight range
- diet of mostly unprocessed foods
- overall positive outlook on life - I think we underestimate this sense of happiness and content and how positively that affects ones overall health and well being. My grandma was one of those people, lived a great quality of life into her 90s. Her secret was daily meditation. Nothing bothered her. She was truly content with life. She is my inspiration.

#1. Being happy with your self & having a positive attitude. Try and not let outside forces influence you.
#2. Learning from your mistakes.  What works, what doesn't.  Accepting the fact you may not get to your "goal" the 1st time or even the 6th time.
#3. Consistency
#4. Having an understanding of what exactly it's going to take to get to your goals. (i.e. macronutrients, caloric intake, training, cardio, etc...)
#5. Breath, relax, and take one day at a time.

Thank you very much, I appreciate your kind words! Means a lot to me.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on August 15, 2016, 09:03:33 PM
I literally just read this comment on Facebook a few minutes ago and it really stood out to me. Not sure if that's because this man is going through this or because he had the gall to type it out and admit it on a public page. Don't be this guy.

"i'm skinny with a pot belly and man boobs.my diet is sugar, salt and fat.i'm a 45 year old virgin.it's all diet and exercise and i'm lazy."
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 12, 2016, 03:12:28 PM
Hello everyone,

Here is an update on my progress so far. I am 5'8" inches tall and a medium framed Asian American male. I had set a goal to achieve my ideal weight of 151 by my 40th birthday on November 17th, 2016. I weighed 185 lbs as of January 4th, 2016. Just a little background, last time I weighed 157lb was my sophomore year in college. During my junior and senior year, I attended the business school at University of Michigan as a finance major. The environment was very competitive and I had to really study hard. Stress, eating ramen noodles at night, and not working out as much, I ballooned up to 175 by the end of my senior year. Most of my 20s and 30s (young adult years) I weighed between 180 - 190lbs ( 193lbs was my peak in 2015). Sometimes one needs a kick in the butt in order to make a dramatic change in their lifestyle.

In January 2016, I had my regular check up with my doctor and he told me that my LDL cholesterol was very high, blood sugar was high and I was at risk of stage 1 diabetes if I continued to path I was on. I knew that my father also had high cholesterol, blood sugar, and diabetes when he passed away at the young age of 65. I know that I want to live a lot longer that 25 more years to see my grand children grow up and travel the world with my wife. This was the moment when I knew that I needed to make an intentional change in my health and weight in 2016.

As my 40th birthday is only 5 days away, I don't think I will hit my target goal of 151lbs, but I do feel very good that I was able to reach my sophomore year weight in 20 years. I am by no means a health expert nor am I qualified in any way to give health advice, but if any of you guys want to ask me what I did to make the change, I would be more than happy to share with you. Just PM me.

I think controlling your diet is about 70% and the other 30 % is exercise and I lost the weight naturally by eating right and regular exercise.

Warm Regards,
Panda


(https://s12.postimg.org/t61z8s5t9/panda_weight.jpg)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on November 12, 2016, 04:18:02 PM
Good job Panda. That's good that you are taking care of your health.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 12, 2016, 04:24:18 PM
Thank you Eyephone,
 
I just now have to maintain my current weight for the next 20 years. :)

I am big believer of setting goals whether it be your net worth goals, business and investment goals, spiritual goals, emotional goals, health and weight goals, family and relationship goals. 2016 was the year for Panda to get back in shape. 2017 is the year where I will focus on my goals in the area of business, net worth, family, spiritual, and investment goals. I am really excited about launching my macro hedge fund in 2017 and growing my Real Estate business right when I turn 40.
 
I feel the best years are ahead of me, not behind me. I am SUPER excited about turning 40. :)

Panda

Good job Panda. That's good that you are taking care of your health.

Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: iacrenter on November 12, 2016, 06:44:15 PM
Congratulations Panda. Though you must have seriously upped your game or taken some steroids the week between 4/4 and 4/11. You went from 5% to 37% muscle in 1 week. :)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: qwerty on November 12, 2016, 09:34:54 PM
congrats Panda - that is awesome. just dont let it come back
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 16, 2016, 05:37:16 PM
Iacrenter,
The column for muscle was originally my A1C (blood sugar level). It was at 5.7% at the beginning of the year when I had my annual check up with Dr. Kim. A1C at 5.7% is in the early stages of prediabetes. Yikes!!!! Yes this information from Dr Kim put some serious fire under my butt to make a lifestyle change.  Hopefully my A1C % is a lot lower than 5.7% today.

I changed that column to muscle % since Ms Panda bought a new weight machine which measures the % of muscles as of late September.

The dates, weight, and fat% number are accurate. I only started to track my muscle percentage for about 6 weeks.


Congratulations Panda. Though you must have seriously upped your game or taken some steroids the week between 4/4 and 4/11. You went from 5% to 37% muscle in 1 week. :)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: The California Court Company on November 16, 2016, 06:34:34 PM
45 weeks to drop less than 30 lbs is pretty lame to be honest. A more dedicated and disciplined person should be able to do 1 to 2 lbs per week, while maintaining a healthy life style.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on November 16, 2016, 07:50:32 PM
45 weeks to drop less than 30 lbs is pretty lame to be honest. A more dedicated and disciplined person should be able to do 1 to 2 lbs per week, while maintaining a healthy life style.

Not everybody is the same.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Ready2Downsize on November 16, 2016, 08:09:39 PM
I applaud ANYONE who can lose 30 pounds no matter how long it takes.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: woodburyowner on November 16, 2016, 10:22:50 PM
Congrats.  As others have mentioned, the hardest part will be maintaining the weight especially with the holidays around the corner.  My work pants always feel really tight when I go back to work in the new year.

BTW, Happy 40th.  It's 11/17 EST now.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoclosetoIrvine on November 17, 2016, 11:00:35 AM
Congrats panda!

I'm like every other person.  Come winter time it is so hard to get out and make it a point to go work out especially when it's cold outside so I applaud your dedication.  Most days I snuggle up to some xbox games or Netflix.  I'll admit I usually only work out consistently when it's beach weather so I'll try to make it my goal till end of year to go more often.  We can all be healthier together.  I'm still young so that's my main excuse but when I hit my thirties, I know my body won't be as forgiving to my eating lifestyle so got to start soon
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on January 04, 2017, 04:14:45 PM
I had set a goal to achieve my ideal weight of 151 by my 40th birthday on November 17th, 2016.

Panda, belated wishes for a Happy 40th!! I hope you had a great time celebrating and I hope the coming year is your best year yet.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on January 04, 2017, 05:06:38 PM
2016 was kind of a game-changer for us.

We had a possible cancer scare with Mr. SoCal. I have never been so nervous in my life as I was the week we had to wait for test results and then another week for a second round of tests. I have been with Mr. SoCal for my entire adult life. He obviously means everything to me because he is all I know. He's been my whole world for half my life. Of course, as over-analyzing is what I do best: My mind started racing to the worst possible scenario that I would have to do this life alone with 2 boys. That is especially scary when you've never been on your own. (I went straight from my father's house to my husband's house.) It was terrifying. I was praying hard. THANKFULLY, everything came back FINE with that. NO CANCER. What a relief! But he was diagnosed w/ high b.p.. He's on medication but it's not working that well.

I'm still concerned that he's going to die before me, especially now that he's getting older. Both of his grandfathers were dead by the age he is now and his father is currently battling cancer. All these things have encouraged us (well, me) to take precautions. He mostly prefers to live in a state of denial. Since I'm 10 years younger than him, I've made some changes to our lives that would allow me to transition more smoothly to the life of a widow & single mom in the event that he suddenly passes away. It's better to take care of some things at a time that's good for you rather than all at once while you're under the yoke of extreme grief. We still need to iron out some of the details but we're moving in the right direction. Financially, we're in good shape so that helps a lot. It sucks having to face that fact that we're all going to die but I trust that everything will be okay if / when it happens. I trust God 110%.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Dresden215 on January 04, 2017, 09:06:11 PM
2016 was kind of a game-changer for us.

We had a possible cancer scare with Mr. SoCal. I have never been so nervous in my life as I was the week we had to wait for test results and then another week for a second round of tests. I have been with Mr. SoCal for my entire adult life. He obviously means everything to me because he is all I know. He's been my whole world for half my life. Of course, as over-analyzing is what I do best: My mind started racing to the worst possible scenario that I would have to do this life alone with 2 boys. That is especially scary when you've never been on your own. (I went straight from my father's house to my husband's house.) It was terrifying. I was praying hard. THANKFULLY, everything came back FINE with that. NO CANCER. What a relief! But he was diagnosed w/ high b.p.. He's on medication but it's not working that well.

I'm still concerned that he's going to die before me, especially now that he's getting older. Both of his grandfathers were dead by the age he is now and his father is currently battling cancer. All these things have encouraged us (well, me) to take precautions. He mostly prefers to live in a state of denial. Since I'm 10 years younger than him, I've made some changes to our lives that would allow me to transition more smoothly to the life of a widow & single mom in the event that he suddenly passes away. It's better to take care of some things at a time that's good for you rather than all at once while you're under the yoke of extreme grief. We still need to iron out some of the details but we're moving in the right direction. Financially, we're in good shape so that helps a lot. It sucks having to face that fact that we're all going to die but I trust that everything will be okay if / when it happens. I trust God 110%.

Glad to hear that cancer wasn't the diagnosis for Mr. SoCal! I have lost close family members to cancer and others who are cancer survivors. It's always a relief when the diagnosis comes back negative. It's also good that you are being proactive now if the worst does happen to Mr. SoCal.

Funny thing about growing older after you hit a certain age, there are more years behind you than in front of you.  :o My friend's daughter likes to tease me about that. 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: nosuchreality on January 05, 2017, 11:31:07 AM
45 weeks to drop less than 30 lbs is pretty lame to be honest. A more dedicated and disciplined person should be able to do 1 to 2 lbs per week, while maintaining a healthy life style.

For 30 lbs, 45 weeks might be ideal.  It indicates a very slow change to eating patterns.  Sure, you could drop 2 lbs a week and have it done in months.  But you won't really have changed your eating patterns and have a massive chance to put the weight back on.  There have been multiple studies showing that the body reacts very creatively to significant calorie reductions and restores the lost weight with ease.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 07, 2017, 10:56:20 AM
:)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 07, 2017, 11:20:55 AM
SoCal,
I am so glad that Mr. SoCal is not diagnosed with cancer. It is times like this when you start to think about what is truly important in your life. As I recently turned 40, I am also starting to realize that the Lord is in full control of my life. As I turned 40, Time becomes more precious as a man can store up money for the future, but he cannot store time for the future. You can never gamble with time.

For most of my 20s and mid 30s most of my goals were focused Financial and Business goals. Now, I am setting my goals in 7 areas 1) Spiritual Goals, 2) Family Goals 3) Personal Growth Goals 4) Vacation / Fun time Goals 5) Health/Weight Goals 6) Financial 7) Business. My primary focus in 2017 are my 7) business goals, 2) family goals, and 1) spiritual goals.

2016 was kind of a game-changer for us.

We had a possible cancer scare with Mr. SoCal. I have never been so nervous in my life as I was the week we had to wait for test results and then another week for a second round of tests. I have been with Mr. SoCal for my entire adult life. He obviously means everything to me because he is all I know. He's been my whole world for half my life. Of course, as over-analyzing is what I do best: My mind started racing to the worst possible scenario that I would have to do this life alone with 2 boys. That is especially scary when you've never been on your own. (I went straight from my father's house to my husband's house.) It was terrifying. I was praying hard. THANKFULLY, everything came back FINE with that. NO CANCER. What a relief! But he was diagnosed w/ high b.p.. He's on medication but it's not working that well.

I'm still concerned that he's going to die before me, especially now that he's getting older. Both of his grandfathers were dead by the age he is now and his father is currently battling cancer. All these things have encouraged us (well, me) to take precautions. He mostly prefers to live in a state of denial. Since I'm 10 years younger than him, I've made some changes to our lives that would allow me to transition more smoothly to the life of a widow & single mom in the event that he suddenly passes away. It's better to take care of some things at a time that's good for you rather than all at once while you're under the yoke of extreme grief. We still need to iron out some of the details but we're moving in the right direction. Financially, we're in good shape so that helps a lot. It sucks having to face that fact that we're all going to die but I trust that everything will be okay if / when it happens. I trust God 110%.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on January 27, 2017, 08:57:37 PM
45 weeks to drop less than 30 lbs is pretty lame to be honest. A more dedicated and disciplined person should be able to do 1 to 2 lbs per week, while maintaining a healthy life style.

Rude. You ought to be ashamed of yourself. This person hasn't done anything to you. If you have a shred of decency, you'll man-up and apologize for that. Consider this a challenge.

Panda, sorry, I don't know how I missed it earlier but I send my belated congratulations on your successful weight loss. It is no easy task.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: someguy on February 02, 2017, 06:51:59 PM
Hey Panda, well done.  Like others have said, the weight loss you accomplished is no easy task.  Great job.  Keep at those goals of yours. 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on April 17, 2017, 10:01:12 AM
This post is for Iho but I don't know where to put it so I'll just leave it here.

Just wondering if you are going to get knee-replacement surgery. I remember you've mentioned a bad knee several times in the past.

I thought of you when I was watching the show "Skin Tight" the other night. (It's a series about formerly obese people who are left with a lot of extra loose skin which they surgically remove, hence the name of the show.) This one fellow had weighed well over 300 lbs. He lost all the weight. But he was left with destroyed knee joints due to the stress the weight had put on them. He had vertical scars running up both legs due to knee-replacement surgery. However, he still looked extremely stiff while walking and that was AFTER the surgery. I was shocked. He almost shuffled his feet, it was that bad. Hopefully the pain subsided. But still, one would hope the joints would become a little less rusty after having surgery. Anyway, it just made me think of your rusty knee/s. I don't know if those results are typical however I do have a friend who had a similar outcome, unfortunately.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehomeowner on April 17, 2017, 10:17:15 AM
I'm hoping for bionics.

"$6 Million Dollar IHO" pilot on NBC for the 2018-19 Fall schedule.

Although this doesn't seem to matter, I live in Irvine so some type of environmental hazard will kill me before my knees do.

#EveryThreadHasYellowFever
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 02, 2017, 01:09:09 PM
SoCal,
I am so glad that Mr. SoCal is not diagnosed with cancer. It is times like this when you start to think about what is truly important in your life.

Yes, you would certainly think it would put a person's priorities in order.

His b.p. is now off the rails. Exercise routine? Fizzled out. Diet changes? Minor. He's gained weight. Maxed out on one b.p. med. A 2nd one added yesterday. I told him: "You'd better not frickin' die on me." He's like, "I won't." As if saying that is enough to make it true. He thinks I'm over-reacting. Maybe so. But at least I take it seriously unlike some people. All you Fat Househusbands of the O.C., take note.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Loco_local on May 05, 2017, 03:50:02 AM
Dogs are the best medicine. They lower your blood pressure, force you to walk when you don't want to, and help you meet your neighbors.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on May 05, 2017, 07:28:35 AM
Dogs are the best medicine. They lower your blood pressure, force you to walk when you don't want to, and help you meet your neighbors.

How about eating healthy, instead of eating takeout food. 
 ;)

(Related to the Chinese/Asian delivery food delivery thread started by loco)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehomeowner on May 05, 2017, 07:29:47 AM
I've started casual biking in lieu of basketball.

So if you see a "husky" dude riding around the Great Park... say "Hey IHO!".
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on May 05, 2017, 07:31:40 AM
I've started casual biking in lieu of basketball.

So if you see a "husky" dude riding around the Great Park... say "Hey IHO!".

Irvine dream - make a note of this jk
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on May 05, 2017, 08:08:27 AM
I've started casual biking.

Traditional bicycle or electronic bicycle?
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 05, 2017, 08:29:51 AM
I've started casual biking in lieu of basketball.

So if you see a "husky" dude riding around the Great Park... say "Hey IHO!".

Iho, good for you! I'm proud of you. Keep up the good work. Just remember to pace yourself so you can stick with it.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: rideBMC on May 05, 2017, 08:48:34 AM
I've started casual biking in lieu of basketball.

So if you see a "husky" dude riding around the Great Park... say "Hey IHO!".

miles and miles and miles of nice bike trails in Irvine. see you around 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 05, 2017, 09:00:21 AM

miles and miles and miles of nice bike trails in Irvine. see you around 8)

Maybe you guys could even ride together sometime.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 22, 2017, 01:51:17 PM
If anyone reading this ever gets a chance to feel cancer on someone you know, I recommend it so you know what to look for.

My friend was diagnosed with breast cancer on Thursday. On Friday, she told me to feel it. She had a clear mammogram just 7 months ago. It popped up seemingly overnight. (We learned today that it's very aggressive.)  It's at 10 o'clock from the nipple. I didn't want to hurt her since she just had a biopsy on it, so, obviously I'm like - noooo, I can't do that to you. She was insistent. So, I was hesitant and extremely gentle. What surprised me is how evident it is even with a very light touch like mine. Her cancer is very hard. It felt a lot like a cyst, which is exactly what we all thought it would be. 

I think for a lot of people, when we check ourselves in the shower like we're ALL supposed to, we don't really know exactly what we're on the hunt for. I know that I've pushed painfully deep into myself with my fingers, wondering if that was far enough. It helps a lot if you can get some idea with a real life example. At least with hers, there's really no questioning that something is there.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 26, 2017, 01:03:35 PM
Does anyone have a particular brand / model of elliptical machine or stationary recumbent bike that they like? I want to buy something that is good quality, durable, needs little maintenance or repairs.

I've gotten incredibly fat in recent years. I'm killing myself on hills outdoors every week... just got back, in fact... but need to do more. Eating fewer sweets is not an option.  :P
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: jajji on May 26, 2017, 10:24:21 PM
If anyone reading this ever gets a chance to feel cancer on someone you know, I recommend it so you know what to look for.

My friend was diagnosed with breast cancer on Thursday. On Friday, she told me to feel it. She had a clear mammogram just 7 months ago. It popped up seemingly overnight. (We learned today that it's very aggressive.)  It's at 10 o'clock from the nipple. I didn't want to hurt her since she just had a biopsy on it, so, obviously I'm like - noooo, I can't do that to you. She was insistent. So, I was hesitant and extremely gentle. What surprised me is how evident it is even with a very light touch like mine. Her cancer is very hard. It felt a lot like a cyst, which is exactly what we all thought it would be. 

I think for a lot of people, when we check ourselves in the shower like we're ALL supposed to, we don't really know exactly what we're on the hunt for. I know that I've pushed painfully deep into myself with my fingers, wondering if that was far enough. It helps a lot if you can get some idea with a real life example. At least with hers, there's really no questioning that something is there.

Are most breast cancers hard when you palpate them? My friend just had a newborn last week, 5 days after starting breast feeding, a soft squishy non-tender irregular lump appeared in her axilla. Common with breastfeeding? Or should get it checked out asap?
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: eyephone on May 26, 2017, 10:27:02 PM
Of course check it out.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Ready2Downsize on May 26, 2017, 10:40:46 PM
Most likely related to BF.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Ready2Downsize on May 26, 2017, 10:53:06 PM
If anyone reading this ever gets a chance to feel cancer on someone you know, I recommend it so you know what to look for.

My friend was diagnosed with breast cancer on Thursday. On Friday, she told me to feel it. She had a clear mammogram just 7 months ago. It popped up seemingly overnight. (We learned today that it's very aggressive.)  It's at 10 o'clock from the nipple. I didn't want to hurt her since she just had a biopsy on it, so, obviously I'm like - noooo, I can't do that to you. She was insistent. So, I was hesitant and extremely gentle. What surprised me is how evident it is even with a very light touch like mine. Her cancer is very hard. It felt a lot like a cyst, which is exactly what we all thought it would be. 

I think for a lot of people, when we check ourselves in the shower like we're ALL supposed to, we don't really know exactly what we're on the hunt for. I know that I've pushed painfully deep into myself with my fingers, wondering if that was far enough. It helps a lot if you can get some idea with a real life example. At least with hers, there's really no questioning that something is there.

Found my own. Most breast cancers are slow growers. Mine was particularly aggressive and fast growing. Histology was the worst it could be. My treatment was very aggressive (chemo every two weeks vs typical every three). Doc said if I was older, my body probably wouldn't have tolerated the full course of chemo every two weeks and I would have had to wait to recover between rounds.

Caught early most breast cancer has a high survival rate. Mine being particularly "nasty" was 40% for 5 year survival and 20% for 10 years. It's been just over 10 years since my treatment ended. Still go to the docs 6-7 times a year for routine checks. Had a couple biopsies on the opposite breast but nothing bad has shown up again.

Lots of new meds (and tons of research thanks to the Susan G. Koman foundation) are improving breast cancer survival.

One in 8 women at some time in their lives will have breast cancer. South Orange county has a higher incidence than that (about 20% higher), especially for white women.

Important to go to the boob squisher appts. Can't stress that enough. Catch it early.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Paris on May 27, 2017, 08:56:42 PM
If anyone reading this ever gets a chance to feel cancer on someone you know, I recommend it so you know what to look for.

My friend was diagnosed with breast cancer on Thursday. On Friday, she told me to feel it. She had a clear mammogram just 7 months ago. It popped up seemingly overnight. (We learned today that it's very aggressive.)  It's at 10 o'clock from the nipple. I didn't want to hurt her since she just had a biopsy on it, so, obviously I'm like - noooo, I can't do that to you. She was insistent. So, I was hesitant and extremely gentle. What surprised me is how evident it is even with a very light touch like mine. Her cancer is very hard. It felt a lot like a cyst, which is exactly what we all thought it would be. 

I think for a lot of people, when we check ourselves in the shower like we're ALL supposed to, we don't really know exactly what we're on the hunt for. I know that I've pushed painfully deep into myself with my fingers, wondering if that was far enough. It helps a lot if you can get some idea with a real life example. At least with hers, there's really no questioning that something is there.

Found my own. Most breast cancers are slow growers. Mine was particularly aggressive and fast growing. Histology was the worst it could be. My treatment was very aggressive (chemo every two weeks vs typical every three). Doc said if I was older, my body probably wouldn't have tolerated the full course of chemo every two weeks and I would have had to wait to recover between rounds.

Caught early most breast cancer has a high survival rate. Mine being particularly "nasty" was 40% for 5 year survival and 20% for 10 years. It's been just over 10 years since my treatment ended. Still go to the docs 6-7 times a year for routine checks. Had a couple biopsies on the opposite breast but nothing bad has shown up again.

Lots of new meds (and tons of research thanks to the Susan G. Koman foundation) are improving breast cancer survival.

One in 8 women at some time in their lives will have breast cancer. South Orange county has a higher incidence than that (about 20% higher), especially for white women.

Important to go to the boob squisher appts. Can't stress that enough. Catch it early.

Absolutely agree. Thank you for sharing that personal account of your experience.
And despite national recommendations I would start mammogram screening at age 40. I know I will when I get to that age.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on May 30, 2017, 02:38:15 PM
R2D - so glad you survived. It gives me hope. Yours sounds similar to my friend's. She's now diagnosed at Stage 2 with aggressive cancer. It has spread to one lymph node in her armpit. She just got a PET scan to see if the cancer is anywhere else in her body. We're waiting on results. They're going to do treatment before surgical removal of the lump in the breast to determine which cocktail is most effective in shrinking the tumor. But they've already decided to do a double mastectomy and a hysterectomy. Gah. She's getting a PICC line placed as I type.

Similar to what you said, her doctor also said O.C., S.F., & N.Y. have the highest breast cancer rates. I know people will try to look for links to tons of things (like antiperspirant usage, water supply, etc. etc.) but I'll always wonder if breast implants are a link. My friend does have them. However, hers are saline and are under the muscle. So she says there's no increased risk due to that. Hmm.

I'm too young for mammograms but will definitely go once I reach the proper age (40 or up?).
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Ready2Downsize on May 30, 2017, 02:52:30 PM
I have no implants, never took birth control pills, never smoked, not Jewish, not fat etc. I did have some formaldehyde exposure at work, so maybe that had something to do with it.

If you have any questions about lumps get the mammo. I had a friend who had BC at 27 (another nurse who felt it on her own and went in........ also no known risk factors.

Overweight does put one at risk of a lot of cancers. I think maybe hormones stored in fat or something like that????

Some people just have the unluck of getting the big C.

http://www.npr.org/sections/health-shots/2017/03/23/521219318/cancer-is-partly-caused-by-bad-luck-study-finds

U never know if/when it will come back..... rogue cells just waiting to get turned on. That's why my doc visits are "routine". They aren't saying but the truth is they want to catch anything new early.

Olivia Newton John just had hers spread to her bones 25 years later. :(

Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Dresden215 on May 31, 2017, 12:17:48 AM
Breast Cancer UK is suggesting to reduce the exposure of endocrine disrupting chemicals in beauty products:

http://www.dailymail.co.uk/femail/article-4553198/Cancer-charity-warns-potentially-harmful-chemicals.html (http://www.dailymail.co.uk/femail/article-4553198/Cancer-charity-warns-potentially-harmful-chemicals.html)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on May 31, 2017, 06:35:00 PM
I can't take credit for this wonderful article as an Irvine friend of mine I met on TalkIrvine sent me this article and it really influenced on how I spend my time in my physical activities. A sport I really loved as a kid is tennis and I used to teach tennis at a local YMCA in high school and during my summer months of my college years. I hadn't played much as adult after college, but started to pick up the sport again this year with two of my college buddies every Thursday and Friday mornings between 7:00 - 8:00 AM. I also try to incorporate swimming and kickboxing into my physical workout. I have to thank my Irvine friend who had influenced me to make these lifestyle changes. Heart disease is particularly a sensitive topic for me as that is how my father passed away five years ago at a young age of 65.

Try to incorporate playing tennis, swimming, and aerobics into your daily lifestyle. Whatever you do today will compound your Physical wealth for the future. In my opinion, your Physical wealth is far more important than your financial wealth. You are only given one body in life.

(https://s14.postimg.org/9sar92e6p/tennis-banner-3.jpg)

The research is based on the results from eleven nationally representative baseline health examination surveys carried out in the United Kingdom between 1994 and 2006.

A total of 80,000 adult respondents were involved. Among the questions they were asked to answer, some assessed the link between six sports – swimming, cycling, aerobics, racket sports, football and running – and death from a range of causes.

Running can be good for the health, but protects people less against cardiovascular disease than other sportsiStock
While no significant protective effects were found for football and running, the other sports appeared to reduce the risk of dying, in particular from a cardiovascular disease.

For instance, who played tennis, squash or badminton had a 47% lower risk of death from any cause – and 56% lower risk of death from cardiovascular disease – than those who didn't play racket sports. Swimming was associated with a 41% lower risk or cardiovascular death and people engaging in aerobics a 36% lower risk.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on July 04, 2017, 01:51:14 PM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on July 13, 2017, 06:11:32 PM
I would be totally self conscious and embarrassed to post this photo up on Facebook, but I am posting it up here for my Irvine folks to see. I reached my peak weight of 194.3 lbs on 11/17/2015. I was one fat Panda back then and had a goal to the reach the weight of the average south Korean male of 151.2 and reached that goal on April 17th, 2017.

This post is not some informercial for taking diet pills. I lost 43.1 lbs naturally by working out on a regular basis in the mornings and changing my diet. If a fat Panda like myself can do this... any of you reading can do it too by setting your goal of your ideal weight and working towards it. I had number 151.2 lbs written in my journal (The average weight of a South Korean male) and it became a reality on April 17th, 2017. Now, I am trying to maintain a range between 151.2 - 154.0 for the rest of my life and I am truly grateful to God.

Recently I sat on my desk and wrote a total of 100 goals in 7 categories of my life that I would like to try to achieve before I die. I may only achieve only 30-50% of them... but at least I have a target to shoot for.
 
1. Financial & Networth
2. Business & Career & Personal Achievements
3. Fun Time / Vacations / Sights and Places I want to see
4. Health and Fitness
5. Family + Relationship : Wife and Children
6. Personal Growth
7. Contribution / Spiritual & Emotional Goals

It is a fun exercise and I encourage everyone here to give it a shot and start crossing out the goals that you end up achieving.


Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: qwerty on July 13, 2017, 08:30:02 PM
That's awesome panda - good for you man.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: USCTrojanCPA on July 13, 2017, 10:06:58 PM
Wow, congrats Panda.  I too took the initiative to drop weight back around Memorial Day weekend when I found out my dad was diagnosed pre-diabetic.  I dropped 80-90% of the carbs out of my diet (all liquid sugars) and use Intermittent Fasting where I now eat 2x day within a 4 hour period.  I now do a 24-27 hour fast once a week and will probably try a 3-5 day fast once a month with the goal of getting back to under 200lbs by next spring. 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: yes2 on July 13, 2017, 10:14:48 PM
Congrats Panda & All the Best USCT.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Paris on July 14, 2017, 02:08:17 AM
Amazing Panda! So proud of you!  :) You give us doctors who constantly see obese non-compliant patients with multiple chronic medical issues some hope. I'm seeing more people switch out of processed foods to organic plant based foods and it gives me hope for healthier future generations (than what we face today.) It's amazing how much our personal decisions in health and fitness and simply what we put into our bodies influence our future health, longevity and overall happiness.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehomeowner on July 14, 2017, 07:33:47 AM
Actually, I think Panda looks healthier at 190 than at 150.

Maybe go up to 170, then when you challenge for the lightweight UFC title, drop back down to 155. :)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on July 19, 2017, 08:17:54 PM
Panda, congrats on reaching your goal.

I don't see anything wrong with the "before" photo. But if you feel better now and might be around extra long for your family, then that's great!
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on July 28, 2017, 08:19:37 PM
Thanks Trojan,

I am no health expert by any means, but I think my ability to lose 40 lbs was 70% change in diet and 30% working out. It feels good mentally to be at my ideal weight. I still love to eat. Matter or fact I had Korean BBQ tonight with a good friend of mine today, however I don't do this on a regular basis.

These are Panda's STAR foods you should try to incorporate in your diet on a regular basis every week: Blueberries, Salmon, Trout, Tuna, Oatmeal, Dark Chocolate, Citrus fruits, Cantaloupes, Honey Dew Papaya, Soy, Tofu, Potatoes, Sweet Potatoes, Carrots, Red Peppers, Beets.Tomatoes, Nuts, Extra Virgin Oil, Red Wine, Green Tea, Broccoli, Spinach, Kale, Cabbage, Coffee, Avocado, Pomegrade, Dark Beans, Apples, Peaches, Watermelon, Red Grapes, Eggs, Garlic and onion.

I have a goal sheet in my health area as well. Just like finding a vocation of your passion, you should find a sport or exercise you really enjoy.  For me it is playing tennis, swimming, volleyball, roller blading, and rock climbing. Two sports that I am horrible at are golf and basketball. I pretty much suck in any sport where one needs to either hit or throw a ball in a small hole with very little variance which is basketball and golf.

therefore you will not see playing golf or basketball in my health goal list, but if you love to play basketball and golf... you should try to play once or twice a week with your friends. Revive a sport that you were passionate about when you were in your teenage years and it will make weight loss experience a lot more enjoyable.
 
Here are my Health and Fitness Goal sheet written in my journal (50-59).   

Health and Fitness
50.   Play tennis twice a week.
51.   Reach Ideal Weight of 151.2 lbs
52.   Swim 5 days a week
53.   Play Men's Volleyball League in Alpharetta twice a month
54.   Rock Climbing to tone shoulder, chest, tricep and bicep muscles
55.   Snowboard - Activity I enjoy
56.   Rollerblading on Golf Course Trail twice a week with my boys.
57.   Learn to Hover board on Water
58.   Aerobics exercise once a week.
59.   Live until age 100.

Hope this information helps.

Wow, congrats Panda.  I too took the initiative to drop weight back around Memorial Day weekend when I found out my dad was diagnosed pre-diabetic.  I dropped 80-90% of the carbs out of my diet (all liquid sugars) and use Intermittent Fasting where I now eat 2x day within a 4 hour period.  I now do a 24-27 hour fast once a week and will probably try a 3-5 day fast once a month with the goal of getting back to under 200lbs by next spring. 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on August 02, 2017, 06:00:04 PM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: The California Court Company on August 19, 2017, 12:54:25 PM
is it me or the old Panda looks like Tim Tebow, who has a wonderful physique. it will be more a challenge to replace those 40 lbs lost with pure, lean muscle, naturally.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on October 26, 2017, 08:25:26 PM
On May 22, I posted about a friend who had just been diagnosed with highly aggressive Stage 2 breast cancer that spread to her lymph nodes.

Update for R2D: Today we found out all cancer has disappeared from the MRI. She is cancer-free.

PTL. Very thankful.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 01, 2017, 08:20:54 AM
(https://i.imgur.com/3SsN7KO.jpg)


Unlike California, Illinois, and the east coast, Georgia is about 20 years behind when it comes to our sports program. The two sports I loved to play growing up were tennis and volleyball. 1992 was the first year the Illinois High School Association recognized boy's volleyball as a sport. The year is 2017 and Georgia High School Association still has not recognized boy's volleyball as a sport. We have girl's lacrosse and basketball JV/Varsity team, but we don't have a JV/Varsity Volleyball team for boys. I reached out to the GHSA and this was their response. I am the Nextdoor.com lead for my subdivision so I created this ad to get the adults in my subdivision excited to play Volleyball again so their children will want to play volleyball at the high school level. I really hope GHSA acknowledges boy's volleyball as sport in the next 5-7 years.

James – We need 32 schools playing on a regular basis as a club sport, before we can petition to be a GHSA sport.  Over the last four years, the most we have gotten is 20 in a single season.  We do add schools every year, but we do lose others some years, so it is hard to get anywhere near the 32 number.  At your high school cluster, the head coach is Miss Ives.  She has talked over the years about doing a boys program and if you offered to help coach, she might be willing to start-up there.  Since you are interested in getting back into the sport yourself, I would recommend the Friday night league at the SVC.  I attached a link that will give you more information.  It’s basically an open gym night and players divide up by level and play – it’s mens, womens and coed.  They have 5 courts there.  Since your boys are in 2nd grade, maybe we will have made more progress by the time they get to high school!

http://southernvolleyball.com/adult-volleyball/

Thank you for reaching out regarding boys volleyball! The GHSA is looking for a specific number of schools in the Atlanta area to participate with a boys volleyball program in order to sanction the sport. I wish I had a magical time frame, but unfortunately, I do not. I can tell you that the number of schools with teams tends to fluctuate due to a number of reasons, some being that there are interested players but no one willing to coach, that there is a coach but not enough interested players, or not enough support from the athletic department due to it not being sanctioned by GHSA.

Our season is in the spring, when we have access to the courts. I can let you know at that time when and where we play, if you would like to bring your boys to watch. There are also some travel club volleyball teams (not school affiliated) in the Atlanta area that have or are building boys programs that you can get your sons involved with. Some of those include A5 (GA5), Atlanta Extreme, North Atlanta Volleyball Club, and several others.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: SoCal on November 01, 2017, 09:46:38 AM
So, are you going to coach?
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 01, 2017, 10:45:44 AM
(https://i.imgur.com/OTcG7uU.jpg)

Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 01, 2018, 06:01:49 PM
What is your 2018 new year's resolution for your physical health? Have you thought about picking up tennis, swimming, or aerobics? I read this article a while back and now playing tennis once or twice a week, swimming daily, and weekly aerobics has become a habitual daily routine for me. I highly recommend incorporating playing tennis, swimming, and aerobics in your daily lifestyle. Not only will burn off the calories and the fat, but you will also take care of your greatest asset which is your physical health. If you need to find a tennis partner whom you can play with, you can find one here on Talk Irvine.

"When the team looked just at the risk of death from cardiovascular disease, they found that swimming reduced the risk by 41%, racket sports by 56% and aerobics by 36%. Running, cycling and football showed no protective effect."

Source: https://www.theguardian.com/science/2016/nov/29/health-racquet-tennis-is-ace-at-reducing-risk-of-death-study-suggests

While visiting Irvine, I had a chance to play tennis with a friend of mine at Beckman High. Unfortunately my string broke so continued to play with my broken racket until it completely fell apart.  I took my Babolat to Irvine Tennis at Walnut Avenue and they changed the string and replaced my grip for me for a ridiculously low price within 4 hours. I was impressed, therefore I highly recommend Irvine Tennis.

(https://i.imgur.com/VNm0yrS.jpg)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 24, 2018, 08:53:05 AM
As I looked thru some of my old journals in my 20 and 30s, I would set a weight loss goal and never seem to achieve it year after year. Most of my mid 20s throughout my 30s I weighed in range between 183 - 193 lbs. Each year between Dec 25 - Jan 1, I would write down the same goal of : I wish I could lose 20 lbs, but year after year my weight would remain the same.

The most important thing is to have your goal written down. Next write why you want to accomplish this goal, and your action plan to reach this goal. Have a definite date of when you would like to achieve this goal. I genuinely care for the Irvine community and would be more than happy to share my experience with anyone who is interested in losing weight in a healthy manner. I lost 40lbs naturally by eating right and exercising. I don't believe in starving yourself to lose weight as I am someone who loves to eat.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehomeowner on January 24, 2018, 09:23:54 AM
I still like bigger Panda more.

Pandas aren't meant to be skinny.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on January 24, 2018, 01:14:06 PM
Once a week, I go on a lunch date with Ms. Panda. Today she told me with a laugh, "Panda, ever since we got married in 2005, you would write these weight goals year after year and your weight would never change. You obviously know that I didn't marry you for your looks. lol..... but 10 years later you finally did it! I am so proud of you." 

A comment like that from your wife makes a man happy. :)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 06, 2018, 11:51:48 AM
(http://i68.tinypic.com/1557383.jpg)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 14, 2018, 06:36:49 PM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Irvine Dream on June 15, 2018, 04:15:01 PM
My two favorite athletes. Rafael Nadal and Roger Federer.
It's like saying Ronaldo and Messi are my favorite soccer players

Trump and Hillary are my favorite politicians

Pick a side mate
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on June 15, 2018, 05:36:56 PM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on September 08, 2018, 10:04:32 AM
 8)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on September 08, 2018, 10:07:34 AM
When applied to the other five categories of sport explored, it was found that swimming was linked to a 28% reduced risk of heart disease, while the figure was 47% for tennis and 27% for aerobic exercise such as keep fit or dance.

When the team looked just at the risk of death from cardiovascular heart disease, they found that swimming reduced the risk by 41%, tennis by 56% and aerobics by 36%.

- British Journal of Sports Medicine

Research has shown that the #1 cause of death in America is heart disease. Try to make Tennis, Swimming, and Aerobics as part of active lifestyle to live a healthier life. Please take care of your greatest asset - Your Physical Health.

- Panda

Aerobics : Burn rate 664 Calories / Hour

Singles Tennis : Burn rate 728 Calories / Hour

Swim : Burn rate 892 Calories / Hour





(https://www.dropbox.com/s/g42py8pf1vbgu82/RWM_Instagram_RealPhysical_Trio.jpg?raw=1)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 12, 2018, 07:18:51 AM
Throughout most of my 20s and 30s, I was over weight by 30-40 pounds. I felt hopeless and times and thought that I was destined for this weight for the rest of my life. By the time we are 35 years old, 95% of our memories are our repetitions of our past (fixed mindset) and 5% is your subconscious mind that you can change with determination (growth mind set). This is the reason why it is so difficult for the middle age adults to break their habits of 20 years. You can change if your 5% of the subconscious mind can win over the 95% of your body. Getting down to your ideal weight is no different. It is the little habits you do today that make the big differences in your future. Getting down to your ideal weight is a compound effect. I am grateful that I have been able to maintain my ideal weight for about 2 years now. If any of you are struggling with a similar situation, let me know what I can do to help.

- Panda


 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 12, 2018, 08:54:00 AM
For the longest time, I thought that the key of living a long healthy life is eating the right diet, working out, swimming, playing tennis. Especially we as men sometimes feel like we don't need nobody since we are men. Men are not suppose to share our struggles and challenges we face in life with other men. We are suppose to look and act like we have it all together, especially living in Irvine.

What if I told you that the length of your life may depend on the meaningful relationships you have in your life? Perhaps we all need to proactive in building authentic meaningful relationships. Quality is more important than quality when it comes to deep meaningful friendships? Do you have such a friend?

HARVARD STUDY, almost 80 years old, has proved that embracing community helps us.

When scientists began tracking the health of 268 Harvard sophomores in 1938 during the Great Depression, they hoped the longitudinal study would reveal clues to leading healthy and happy lives.
They got more than they wanted.

After following the surviving Crimson men for nearly 80 years as part of the Harvard Study of Adult Development, one of the world’s longest studies of adult life, researchers have collected a cornucopia of data on their physical and mental health.

Of the original Harvard cohort recruited as part of the Grant Study, only 19 are still alive, all in their mid-90s. Among the original recruits were eventual President John F. Kennedy and longtime Washington Post editor Ben Bradlee. (Women weren’t in the original study because the College was still all male.)

In addition, scientists eventually expanded their research to include the men’s offspring, who now number 1,300 and are in their 50s and 60s, to find out how early-life experiences affect health and aging over time. Some participants went on to become successful businessmen, doctors, lawyers, and others ended up as schizophrenics or alcoholics, but not on inevitable tracks.

During the intervening decades, the control groups have expanded. In the 1970s, 456 Boston inner-city residents were enlisted as part of the Glueck Study, and 40 of them are still alive. More than a decade ago, researchers began including wives in the Grant and Glueck studies.

Over the years, researchers have studied the participants’ health trajectories and their broader lives, including their triumphs and failures in careers and marriage, and the finding have produced startling lessons, and not only for the researchers.

“The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health,” said Robert Waldinger, director of the study, a psychiatrist at Massachusetts General Hospital and a professor of psychiatry at Harvard Medical School. “Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.”

Source:
https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehusky on November 13, 2018, 12:34:39 AM
Hello Panda,

I didn't have a chance to thank you before for this thread.  Thank you!!! At one point you had a spreadsheet showing your weight loss and that was so similar to my previous weight loss.  I have a few decades on you so it's harder for me but same height, etc.  That was when I was swimming four or five nights a week.  Then, everything went south and I gained everything back and more due to bad eating habits.  But every once in a while I would go back to this thread and tell myself I would create a weight loss spreadsheet and make a reasonable target like losing a half pound or one pound per week.  It still wasn't working out but I kept at it.  Your positive messages kept me going.  Thank you again!

I also have to thank USCTrojanCPA for his intermittent fasting thread.  I kept seeing YouTube videos on intermittent fasting but I wasn't sure if it would work for me.  I started intermittent fasting on 2/1/2018, the 16 - 8 easy one as I know I won't be able to do anything more extreme than that long term.  My biggest problem was snacking all day long.  I just could not stop snacking.  I didn't think it was possible but from day one, I just completely stopped snacking outside my 8 hour eating window.  I didn't think it would be as simple as that.  :-)  Jumping to the results, from my max weight earlier this year, I have lost about 30 pounds.  I know some may think only 30 pounds in 9 or 10 months but I am very happy with that for now.

I'm getting older so I have some other health issues to take care of but at least I feel like my weight is where it needs to be.

Thank you again, Panda and USCTrojan.



Throughout most of my 20s and 30s, I was over weight by 30-40 pounds. I felt hopeless and times and thought that I was destined for this weight for the rest of my life. By the time we are 35 years old, 95% of our memories are our repetitions of our past (fixed mindset) and 5% is your subconscious mind that you can change with determination (growth mind set). This is the reason why it is so difficult for the middle age adults to break their habits of 20 years. You can change if your 5% of the subconscious mind can win over the 95% of your body. Getting down to your ideal weight is no different. It is the little habits you do today that make the big differences in your future. Getting down to your ideal weight is a compound effect. I am grateful that I have been able to maintain my ideal weight for about 2 years now. If any of you are struggling with a similar situation, let me know what I can do to help.

- Panda


 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 14, 2018, 07:21:26 AM
Irvinehusky,
I am very proud of you and thanks for sharing. It is the little things we do everyday that make the big differences down the road especially in our health. I see that you are swimmer. I also swim 20 laps every morning. You have find activities that you enjoy to do. For me, the three activities I really enjoy are aerobics (Step / Kickbox Jam), Tennis, and Swimming. I also run about 4 miles on the trend mill every morning while listening to a good audio book. I don't like lifting weights, so for strength training I like rock climb once a week. This keeps me accountable in my weight as it become more and more difficult for me to rock climb, the heavier I get.

Whether it is playing soccer or basketball, you have the find the activities that works for you and an activity that you enjoy.... and Most importantly be intentional in make new meaningful friendships and relationships. There was a recent Harvard study that really opened my eyes about health. Studies showed that having deep meaningful relationships whether it be your wife, friends, and family is the key for long life and overall happiness. I always thought that the top three criteria were 1)Genetics 2) Diet 3) Exercise and this study showed otherwise studying men from the 1930s.

Anyway Congrats and thanks for sharing the good news.

Panda

Hello Panda,

I didn't have a chance to thank you before for this thread.  Thank you!!! At one point you had a spreadsheet showing your weight loss and that was so similar to my previous weight loss.  I have a few decades on you so it's harder for me but same height, etc.  That was when I was swimming four or five nights a week.  Then, everything went south and I gained everything back and more due to bad eating habits.  But every once in a while I would go back to this thread and tell myself I would create a weight loss spreadsheet and make a reasonable target like losing a half pound or one pound per week.  It still wasn't working out but I kept at it.  Your positive messages kept me going.  Thank you again!

I also have to thank USCTrojanCPA for his intermittent fasting thread.  I kept seeing YouTube videos on intermittent fasting but I wasn't sure if it would work for me.  I started intermittent fasting on 2/1/2018, the 16 - 8 easy one as I know I won't be able to do anything more extreme than that long term.  My biggest problem was snacking all day long.  I just could not stop snacking.  I didn't think it was possible but from day one, I just completely stopped snacking outside my 8 hour eating window.  I didn't think it would be as simple as that.  :-)  Jumping to the results, from my max weight earlier this year, I have lost about 30 pounds.  I know some may think only 30 pounds in 9 or 10 months but I am very happy with that for now.

I'm getting older so I have some other health issues to take care of but at least I feel like my weight is where it needs to be.

Thank you again, Panda and USCTrojan.



Throughout most of my 20s and 30s, I was over weight by 30-40 pounds. I felt hopeless and times and thought that I was destined for this weight for the rest of my life. By the time we are 35 years old, 95% of our memories are our repetitions of our past (fixed mindset) and 5% is your subconscious mind that you can change with determination (growth mind set). This is the reason why it is so difficult for the middle age adults to break their habits of 20 years. You can change if your 5% of the subconscious mind can win over the 95% of your body. Getting down to your ideal weight is no different. It is the little habits you do today that make the big differences in your future. Getting down to your ideal weight is a compound effect. I am grateful that I have been able to maintain my ideal weight for about 2 years now. If any of you are struggling with a similar situation, let me know what I can do to help.

- Panda


 
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: irvinehomeowner on November 14, 2018, 08:05:26 AM
You need to change your name to IrvineNotSoHusky. :)

I struggle with weight... and the older I get... the harder the struggle. I try to stay active but then I get injured, gain more weight and then it makes staying active harder. I'm actually losing a little weight now more from diet change... eating smaller meals in the evening and no late night snacking... but I need to lose more to have a meaningful impact on my health (and knees).

I need to do more weekday activities but it's tough with work, family, etc. I try to get out even if it's just for a walk.. but those are less often than I'd like.

I get tempted by those testosterone booster ads (Frank Thomas!) but I feel that I need to do this with diet and exercise, not Nugenix.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: fortune11 on November 14, 2018, 08:16:43 AM
Highly recommend consulting a nutritionist who can recommend a personalized plan based on your individual body and hormone type (after a blood panel )

Weight loss is tricky but there are ways to hack it if you know the initial conditions you are working with . I used to sneer at these Silicon Valley types and their “body hacking “ nonsense until I tried something myself and lost almost 20 lbs .
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on November 14, 2018, 09:30:58 AM
IHO,
Again, I appreciate you being real and honest. What I observed in my life is that everything is a compound effect. Rarely is your life moving in a straight line,  things are either improving your life or declining whether it is your marriage, parenting, weight, career aspirations, your finances, your relationships. What I also realize is that is the little changes that we do everyday, is what makes massive differences in our future.

For example, if you are struggling with your weight, don't try to see massive results in just a week or a month. Change little things.. like having oatmeal vs white rice. Going to the Korean BBQ once a quarter vs making it an every Friday night dining. Find activities that you enjoy. Perhaps you love playing basketball... I couldn't play basketball if my life depended on it. I don't even know how to dribble a basketball. The idea of trying to make a ball go into a small hole stresses me out. Perhaps that is why I don't like playing golf either. Tennis is fun for me as I find it to be a creative sport as it doesn't involve throwing a tennis ball into a small hole. You have to find the health activities that you enjoy.

Although, I love Martin.. I don't believe in starving yourself to lose weight. I still love to eat and I probably still eat as much as I did when was 194 lbs... but what has changed is what I eat and it has become a habit.. You have to make small changes to your habits daily. 


You need to change your name to IrvineNotSoHusky. :)

I struggle with weight... and the older I get... the harder the struggle. I try to stay active but then I get injured, gain more weight and then it makes staying active harder. I'm actually losing a little weight now more from diet change... eating smaller meals in the evening and no late night snacking... but I need to lose more to have a meaningful impact on my health (and knees).

I need to do more weekday activities but it's tough with work, family, etc. I try to get out even if it's just for a walk.. but those are less often than I'd like.

I get tempted by those testosterone booster ads (Frank Thomas!) but I feel that I need to do this with diet and exercise, not Nugenix.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Mety on November 14, 2018, 10:22:48 AM
What about you eat what your body desires and just walk/jog around the town for 20-30 in every morning or night? Something you can do in Irvine or any safe neighbors even after dinner. Of course you shouldn't eat too much each time. I heard if you get stressed from the diet, it's even worse.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: fortune11 on November 14, 2018, 11:31:58 AM
What about you eat what your body desires and just walk/jog around the town for 20-30 in every morning or night? Something you can do in Irvine or any safe neighbors even after dinner. Of course you shouldn't eat too much each time. I heard if you get stressed from the diet, it's even worse.

That may work AFTER you have achieved the desired state , to maintain it

Again - my belief is everyone finds their personal comfort zone and they should be fine w it , don’t care what others think or say

BUT For those who need dramatic changes — it requires more than Just the occasional workout or daily jog
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Kings on November 14, 2018, 11:55:32 AM
BUT For those who need dramatic changes — it requires more than Just the occasional workout or daily jog

not only that, but if you're making a drastic change (10-20% of your bodyweight) you need to be a little hungry sometimes.  we live in a world where it's far too easy to overeat based on most people's activity level.  exercise helps speed up the process, but in the end it boils down to what you do and you do not put into your mouth.  when you are hungry, your body is no longer in its comfort zone and that's how you know changes are being made.  hunger is also a short term feeling that goes away after a while.  ever had hunger pangs, but been too busy to eat and after a half hour it goes away?  you don't have to eat every time you are hungry.

for anyone that is serious about losing weight, the best way to do it is to start counting calories of everything you eat each day.  it's a tedious process, but if you want to be successful you need to start from the beginning.  there are formulas and calculators that will tell you how much to eat based on your weight and activity level, but in the end everyone is different and you need to find your baseline caloric expenditure by tracking your weight in the morning on an empty stomach for a week or two, and then slowly reduce from there. 

years ago it was much harder to track your eating and calorie count (looking at the back of boxes, measuring food), but now there are countless apps that you can download on your phone and type in what you eat and it will keep a log for you.  if this all sounds like too much work, you can pay someone to do it for you and to tell you what and when to eat (the goal is to starve off hunger pangs as best you can with certain foods and drinks), but in the end you're making drastic changes to your body and it's going to hurt for a little bit.
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: fortune11 on November 14, 2018, 12:38:54 PM
Yes , kings is right

Learn to tolerate hunger and even fast once in a while when you can

Your body will feel different - it will adapt to the new setting over time

The most common enemy of all diet plans is sugar ... More on that later

Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: momopi on November 14, 2018, 12:56:31 PM
https://en.wikipedia.org/wiki/Hara_hachi_bun_me

https://en.wikipedia.org/wiki/Tsukubai
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: USCTrojanCPA on November 19, 2018, 11:29:31 PM
Not all calories are created equal....stay away from calories that spike your insulin, the less insulin in your blood the more likely your body will be in ketosis (aka your body burning fat for energy instead of glucose).  I've lost about 40 lbs in the past year + doing IF with lower carb eats with ZERO exercise.  It's 90%+ diet but I do need to start hitting the gym and/or doing extending fasting (3-7 days) to lose those last 10 lbs as I've hit a wall.  haha
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on April 13, 2019, 03:57:32 PM
(https://www.dropbox.com/s/srq87x300egrchc/frederer.jpg?raw=1)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on April 13, 2019, 04:05:36 PM
(https://www.dropbox.com/s/ltrnuc3af73y01v/joshua_neal_2.jpg?raw=1)
Title: Re: Taking care of your greatest Asset: Your Physical Health
Post by: Panda on April 13, 2019, 04:09:27 PM
(https://www.dropbox.com/s/voh3e06aj2nuukv/phelps_color.jpg?raw=1)