Cardio Pumps

Get to know your heart and how you can improve your cardiovascular system.   It's fascinating in how you can help your heart in numerical terms.  

Stroke volume and resting heart rate - they are both interrelated and an increase in one results in a decrease in the other.  Stroke volume is simply the amount of blood that is ejected from the left ventricle at each systolic beat.  The lower the heart rate - the higher the stroke volume and the more enriched blood that is pumped out to the arterial walls.

Typically the stroke volume for a untrained man at rest would be 75 ml (per pump) and 105 ml for a trained athlete at rest.  Think of your heart and stroke volume as it being a musical accordion - resting and pumping with each stroke.  You can tune up your heart as you can a musical instrument.

The same golden rule applies;  diet, exercise, hydration, and rest will help increase your stroke volume and lower your resting heart rate.

Increase the pump - pass it on.  DB

    

Bean balance

Jolly still yoked

sAmong all groups of food eaten worldwide, no group has more fiber and protein together than legumes.  Black beans have 15 grams of fiber and protein in one-cup serving..how bout them beans?


With this bean balance of 15/15 present, your body will move this through the digestive tract at a more moderate and desirable pace.  

Black beans also contain phytonutrients (both antioxidant and anti-inflammatory) which are a major benefit to our cardiovascular system.

GRAMS IN 1 CUP

  
One cup of black beans provides almost two-thirds of the daily value for folate which is one of the most important B vitamins for decreasing risk of cardiovascular disease.  



Add black beans please..



Hot and fresh black beans are available to you while standing in line at Chipotle. Add them to your bowl or burrito.  DB

Bottle of Heat

Add Tabasco for full power

Tabasco sauce has been a staple in my diet for the past decade and mostly due to the flavor and kick it provides to eggs at breakfast, garden salads, and on a fresh chicken bowl from the fine folks at Chipotle.

Power hitters

The health benefits of hot sauces like Tabasco are not to be ignored as they have anti-inflammatory effects, can help improve heart health, and can modestly boost your metabolism.  There is much to learn about the power of spices and the flavor it adds to your plate.

Not yet..1 more year

Tabasco, a family tradition was created in the 1860's by Edmund McIlhenny - a avid food lover and gardener.  He created Tabasco sauce from his home grown and reddest peppers, local Louisiana salt, and French white vinegar.



It takes 3 years for Tabasco to completely age and cure in white oak barrels before you find it shelved at your local grocer.  Sprinkle some heat on.   DB

Water cushion

Body of water

Synovial fluid, body joints, and water consumption.  Body joints and your spine thrive on water consumption as it directly leads to the synovial cavity which helps cushion and protect our bodies allowing us to move freely.  


The synovial fluid between the joints and spine is of a sticky nature - similar to that of a egg white. This fluid helps reduce friction in the joints and it loves water.


Drinking water is required for your body to retain cushioning in the joints and spine - people that experience painful joints or back pain can have a low intake of water.

DRINK UP.

Water diffuses in and out of the synovial cavity and one of the multitude of reasons to stay hydrated - so drink up.  A good, safe rule of thumb would be to drink half of your body weight in ounces.

If you scale up at 180lbs, then 90 ounces would be a good number to be consuming which is just under 3 quarts of water.


Drinking half your body weight in ounces is easily attainable, safe, and will help cushion your joints.  DB
www.quietfeet.blogspot.com

Coolant level

Essential fatty acids at work

The human body and inflammation.  All bodies experience inflammation whether it is brought on by tissue irritation, injury, infection, or by your diet.  


This short informative post will focus on anti-inflammatory foods that will help control inflammation in your body.  Think of this as cooling your body down.  Reducing inflammation is not just about eating a smart diet - exercise, hydration, and quality sleep all do their part in helping you attain optimum health.


This is my "More and Less" diet menu.  Keep in mind this is not a inclusive menu.

Spoon it up-drink it down

More
1. Fresh fish
2. Nuts
3. Olive oil 
4. Fresh fruit
5. Chicken breast
Less

1. Simple sugars

2. Common cooking oils

3. Trans fats

4. Dairy 

5. Alcohol

Fruit Coolant

Balance this, balance that.  Optimum health is about balance and keeping it consistent and simple to follow.  Smart diet choices, daily exercise, hydrate the body well, and hit the rack for quality sleep.
       
Win every day with a healthy balance.  DB

America's Neighbor

Fred Rogers.  A true gentlemen and visionary of his time. The more I read about the man, the more respect I have for him.  His devotion and passion in reaching and educating children through the tv airwaves was as sound a business model as any today.


Admittedly, I  chuckled about his cardigan sweater and navy deck shoes he would put on at the start of every show..but his drive and devotion to produce a quality and well respected childrens program was, and is legendary.  Mr. Roger's Neighborhood ran for 895 episodes which spanned over 22 years - reaching millions of households on PBS.  He taught respect, manners, kindness, sharing, giving, and how to gain friends - nice Fred, very nice.

Fred's Network

America's neighbor received the Presidential Medal of Freedom - the U.S. highest civilian honor awarded among many other notable achievements during his celebrated career.  


DB

Hit a hill

Walking up a steep incline can get your heart rate elevated just as much - or more than if you were to go out on a slow run.

TILT IT

It is also a great way to strengthen powerful muscles in your body - hams, quads, buttocks, and calves.   Your quadricep muscles are known as the strongest and leanest muscles in your body - as previously mentioned in the post, "Get Pushy".


Find a hill in your town and map it out.  Not enough hills?  Get creative and find stairs, parking garages, or even a treadmill - most models now go up to a 15% grade.  Hiking trails at a incline are perfect, offer resistance training, and a view to go with it.


Hit a hill once a week.  Mix it in to your workouts and enjoy the way up.  DB

Weave with 3

The 3 man weave.  A great warm up exercise for three players.  Simple, fun, and a way to improve crisp passing skills and creating a flow with your teammates. All basketball skill levels benefit by doing this drill -I like this drill for athletes of all sports.


What creates flow to this drill is the passing.  Remember to stay to the outside of your receiver when passing the ball.  This short video is a perfect example of how to execute the drill. Basketball is a game of spacing, rhythm, anticipation, and explosiveness. 

Flow Master Steve Nash

Jordan was redunkulous

Next time you attend a competitive high school, college, or NBA game - watch and focus on a position player for 3-4 possessions and see how they operate with their 4 teammates and  create flow.  DB






                   

Lather up

The glove, mitt, or sometimes referred to as the "leather".  From past experiences and great results - I learned a great way to break in your new ball glove.  The key ingredient is shaving cream.


Men's grooming 101 tells us that the formulation of shaving cream consists of water, soap, and glycerin.  Glycerin helps retain moisture to the surface and is known for it's water binding abilities.  Your glove will absorb shaving cream in a similar manner to that of a man's beard.

That was your daughter?

Lightly spray down your glove with tap water in the kitchen sink for 30 seconds.  Dispense a baseball size of shaving cream into your hand and begin to rub the glove all over- fingers, thumb, palm, and webbing.  You can wear the glove while doing this and spread the shaving cream with your free hand.


After a 5 minute rub down, wrap the glove with string or ace bandage and a baseball inside the glove overnight.  You can add another dose of shaving cream to mold the glove further and to your liking.
Play catch the next day. It's ready.  DB







 .

Color Protection

Food with color, bright color.  The food menu is color laden with choices of white, yellow, orange, red, purple, and green.  From your own garden, to your local grocer and restaurants, more attention is paid to the power of color in food.  

Foods offering color is a great defense mechanism for your body as they are well stocked with antioxidants.  

Antioxidants protect our cells from damage and are directly linked to maintaining healthy eyes, skin, improved memory function, and a healthy heart - not to mention the multitude of vitamins. 

Foods with color are here for your protection.  Teach the power of food color to your family at home and make it fun and engaging.  Load up your kitchen with food colors and educate those you share a plate with.  

Eat your colors.  DB

Light Orange

Vinegar at work

Mr. Clean - forever buffed

My very detailed and home nuturing Mom told me years ago about the power of vinegar.  She routinely cleaned with vinegar and with special attention to corners inside the house where germs are found. My Mom was all about home-clean-home.  

According to a Heinz spokesman, Michael Mullen, he has referenced many studies that show the straight 5 % solution of vinegar (the kind you buy in your supermarket) kills 99% bacteria, 82% mold, and 80% germs and viruses. The acetic acid in vinegar is an effective disinfectant, deodorizer, and cleaner.  It is also a natural grease cutter and a great way to clean your coffee maker at home every 6 weeks.


Vinegar is very economical, great for the environment, and is easy to put in a spray bottle near your kitchen or bathroom. 


Baking soda and vinegar have a clean relationship with each other as well.


DB