Exploring Truth w/ the Nawala Tribe Part 2 from Veron Graham on Vimeo.

If you missed part 1 of our conversation, check it out here

If you read what it is that is playing a significant role in motivating this decision, you will better understand.  With a pretty elevated blood pressure, I had to figure out a way to begin the process of reversing the health risk that High Blood Pressure can cause.(previous post: part 1 & 2)

So far,  I must say, that this has been a great experience.

Here’s what my diet has looked like on any giving day during the month of February:

Breakfast:

• Fruits, fruits, and more fruits.  Pineapples, cantaloupe, papaya, pears, grapes, or some variation of at least 3 out of the bunch.

• Home made granola.  I’m pretty proud of this accomplishment, although, its fairly easy to make.  But I’m a granola freak, always have been, and its great to actually try my hand at making some.  For some examples of recipes, feel free to check out source: recipe

Lunch:

• Has usually consisted of avocado, lettuce, cucumber, tomatoes, or some salad concoction.  With lemon/lime juice as salad dressing.  I know I’m missing something here, but I hope to get a bit more creative with this meal in the future.  I’m starting to feel like a rabbit, so any suggestions to broaden my options are always welcome :->

Dinner:

• Brown rice, Multi-Grain tortilla, or whole wheat sandwich(stuffed with tomatoes, lettuce…minus meat,etc etc)

• Some sort of bean(lentils, red beans, etc)

• More salad

Snacks:

• When the urge hits, I’ll usually much on some fruits, or granola.  I need to add some other options to my repertoire.

Kiwi

Failures:  I was a bit ambiguous as to what the “20%” of cooked food would be during the month of February, and as a result, I didn’t clearly resolve to be strictly vegan or vegetarian.  Soooo, I confess, that when my mom visited and decided to torment me with Talapia that smelled like it had fallen like manna from some river in heaven…well…I did indulge.  And it was good!  What can I say.

Besides that wonderful Sunday evening meal, I did have a few sub sandwiches that I didn’t have the heart to order without cheese.  I’d already reached a milestone just eating a purely vegetarian sub(which is pretty good by the way), so the cheese was my consolation prize.

Exercise:

So walking everyday for 45 minutes, turned into walking around 4-5 times a week.  But I am beginning to feel like its time to start jogging(Slowly jogging that is).

Current Blood Pressure Levels & Weight

As of January 4th, 2010, I had Blood Pressure readings of  above 170/98, and I weighed about 198 pounds.  As of today, I weigh 195 and my last blood pressure reading was 155/101.  Still very high!  I have more work to do.

Commitment for the future:

I do feel better, especially when I walk for 30-40 minutes in the morning.  My whole day is different when I don’t put it of for the evening.  So for March  I’m going to begin my morning jogs earlier(b4 8:30am), and aim for at least 1 mile 6 times per week.  I’ll continue eating 80% or more raw foods(w/ the 20% being vegetarian).  I’ll also begin experimenting w/juicing some of the fruits & vegetables in order to get more nutrients and change things up a bit(I’ll share a couple recipes if all goes well).  I’ll also eat more garlic, which I hear is great for lowering blood pressure.

Sound good?

Updates towards the end of March!

I also got a needed reminder from a friend who commented on the connection that health has to the spiritual journey.  I’d really like to continue to share how I’m doing regarding this area of my life, with the hopes to learn and share with others who are learning to live a healthier life.

Ok, so here’s “The Plan”

Lose weight

Over the past 6 months, I have successfully lowered my weight from 205 pounds to 195 pounds.  But that’s just a start. The plan is now to move that number to 185 within the next 6 months.

Regular Exercise

Since ending the p90x program in November, 2009, I haven’t exercised consistently.  One thing I’ve noticed about myself, is that challenges motivate me to action.  I’ve also realized that being outside, while doing something physical, and interesting, is more enjoyable to me.    For this reason, I’ve decided to begin training for a 10k race.  I mentioned it to someone I know, and they didn’t seem to think I could do it.  That well intentioned,  but minor display of disbelief, was all I needed to push me over the edge.  I’ve been walking/jogging for 45 minutes each day for the last few weeks, to warm up to actually running again.

Eating a healthy diet

This is the area of truth.  Over the last two to three years, I’ve made progress, but have much to still change.  I’ve cut out fast food, soda, and most sweets(except for some rare indiscretions at 5 guys, and oh, a slice of pizza every now and again).  I’ve flirted with becoming a vegetarian in times past, but never did more than to cut back on certain meats.  But with the need to respond more drastically to my high blood pressure, I’ve started to explore more than just a gradual and relaxed approach to my health.  These circumstances have led me to look into the Raw Food Diet.

Reducing Salt

From what I’ve read so far, you want to keep your sodium intake below 1500mg.  I’m shooting for below 1000mg.

Reducing alcohol consumption

This shouldn’t be a problem, because I can count on one hand how many times I drink in a year.

Don’t smoke

I don’t smoke.

Watch caffeine intake

I drank coffee fairly irregularly, but have since quit entirely.  Those ice mocha frappuccino’s at the Barnes & Noble’s Crack/Star Bucks still tempt me…but for now.  No.

Regularly monitor your pressure

I will check this weekly and record results.

So in Review….February’s Basic Plan is:

• Continue my Walk/Run combination for another 30 days, in order to ease me into running.

• Yesterday I began a diet of 80% Raw Foods (minus all meats and dairy of course, although some do eat some meats raw.  I’m not sure how they figure that one..but…)  I’ve committed for this month, 28 days, and then review.

On a side note, I finally made it to my local Farmers Market, and was kicking myself for not buying produce here before.  I picked up 10 oranges, 1 papaya, 1 cantaloupe, 1 pineapple, 1 bag of grapes, 3 limes, 4 tomatoes, 1 head of lettuce, 3 cucumbers, a bunch of asparagus, 5lb bag of potatoes, 1lb of lentil beans, and 1 avocado.  All for less than $26?!

Any advice from my health experts out there?  Have you tried some version of a Raw Food Diet?  What tips do you recommend?

So I guess the deep concentrated breathing and focused chart reading didn’t work.  I left the doctors office more committed than ever to do something about this.  From what everyone tells me, this is a matter of life or death.  And I agree.  They don’t call high blood pressure the silent killer for nothing.  So in the past year  since I’ve been aware of this situation, I’ve aimed to eat healthier and exercise more.  This effort has been met half halfheartedly at times, but also with some measure of success.

For those who read about my attempt at P90X, I was able to somewhat consistently follow a pretty intense exercise routine, which resulted in 10 pounds of weight loss, and although the 90 day p90x challenge ended a couple weeks prematurely, I promised to do it again.  I have not.  With the recent Blood Pressure news, and the transition into the new year, a sense of clean slates, ripe with possibilities, have motivated this 30-year-old still pumping heart into re-evaluating his health, and eating habits in some fairly somber and frank terms.

So What is High Blood Pressure?

High Blood pressure is where ones systolic pressure is 140 or above, or your diastolic pressure reaches 90 or above.  That’s the short version, and I definitely qualify.  Based on statistics I have what studies show to be the leading cause of death overall in African-Americans, because of its link with heart attacks and strokes.

Yes, serious, I know.  Why African-Americans are more prone to develop High Blood Pressure will have to be tackled on another day.  Today my focus is on how people deal with this issue in the healthiest way possible.  How do I avoid the prescription drugs being freely offered to me, and still aggressively lower my blood pressure?

Controlling High Blood Pressure..Naturally

Here are a few basic things I’ve uncovered regarding what can be done to lower one’s blood pressure.

1. Lose weight
2. Regular Exercise
3. Eating a healthy diet
4. Reducing Salt
5. Watching alcohol consumption
6. Not smoking
7. Watch caffeine intake
8. Regularly monitor your pressure

I imagine that what I am embarking on, will be a journey of lifestyle changes that will be permanent rather than temporary quick fixes.  For this reason, I will be spending considerable time and attention regarding this aspect of my life this year. Considering this is not my primary focus on this blog, I’ll try not to let it overpower the other aspects to living a more truthful life.  I’ll get into a bit more detail on how I plan to personally implement some of the recommendations listed above(particularly 1-3) in a follow up post, and continue to share how I’m doing on this blog.  I’ve been educating myself and hope to share what I’ve discovered shortly.  However, in the meantime, I’m walking/running each day for 30 minutes, increasing water intake, have lowered my salt intake to below 1500 mg a day, eating more fruits and vegetables, but feel that this is just the beginning.

If you have any suggestions, or have some health resolution of your own for 2010, please don’t hesitate to share it in the comment section.  We all can learn from each other!

You are welcomed to follow along on my journey back to the land of the extremely healthy people.  There are some of you that still exist in the world right?

So I started to feeling myself a bit, after crossing the 45 day mark of the P90X Challenge. Going from a largely sedentary individual to 6 days a week of hellish workouts was a big deal for me.

A little History on the P90X Challenge(Or as I like to affectionately describe as a pact with el diablo)

According to their website:

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You’ll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results!

Now beyond all the hype and sales pitch, this program has proved to be nothing shy of a straight ass kicker. Anyone who has attempted it, or is in the process of doing so, can relate.  This leads me to why I am writing this.

I began the P90X program 2 months ago, more so because I began to see that specific challenges work pretty well for me. There seems to be something to focusing on a bite sized goal.  I can wrap my mind around the challenge, sike myself up a bit, let everyone know, and the positive peer pressure of completing what I set out to do, tends to push me forward.  Well…This 90 day challenge hasnt been without its set backs.

One of the systems selling points is minimal equipment purchase. There are a set of resitant bands one can use in place of dumbells.  Hypothetically this should allow you to workout anywhere.  I had planned a trip to Baltimore, and half committed to continuing my 6 workouts per week regiment while away.  Point blank.  This did not happen.  Not only did it not happen.  I was introduced to a burger place called 5 guys

Now that I am back,  and 4 pounds heavier with guilt and grease. I now have a choice to make.  Do I quit, due to this obvious set back.  Or do I acknowledge that I have succeeded in beginning and almost attaining the halfway mark of this challenge.  Do I decide to forgive myself this, unfortunate(but tasty) set back, and continue, with renewed committment to the finish line?

Tony Horton, the celebrity fitness trainer for the program, keeps repeating a phrase that I was initially tempted to contemptuously dismiss, but am opting to adopt as todays phrase of the day, and possibly a good one for life.

Do Your Best and Forget The Rest

So today begins(again) the completion and hopeful life long commitment to better health. My ultimate goal is to be in the best shape I’ve ever been in my adult life.  Can you believe I even flirted with the idea of training for a triathlon with my cousin while in Baltimore?  Hmm…who knows…I have years of bad habits, wrong choices, and 2am Calzone runs to undo.  I’ve done it before, and the future looks bright.

P.S.  Before and After pics coming soon.