The Heart Beat

1. The Heart Beat The Heart Beat Newsletter of the Hillcrest Heart to Heart Support Program September, 2005 Volume 1, Number 3.

2. Those of use who go to the Getterman Wellness Center tend to think of ourselves as a family. It is a pleasure to introduce the newest member of that family. Roxanne is beautiful, so we had to expect her baby to be gorgeous, too—and we are not disappointed!! EHD The Most Important News of All!!Roxanne’s New Baby!!

3. Editorial: a Word on Frustration • How often do I hear myself say I’m frustrated! Sometimes I’m frustrated because I can’t get these gadgets to do what I want them to do. This is an old man’s sort of frustration. Sometimes, I just feel that hill is steeper than it used to be, or the walk from my office to the bookstore is longer than it once was, or that there are simply more stairs leading up to my office than there used to be. Why do I seem to need more and more time to do less and less?? And why can’t I remember that chap’s name? More and more, I find myself telling “Old Man” jokes, such as the one about the old man who went to a bar, saw a pretty girl at the other end, so he walked over and asked, “Do I come here often?”

4. More Frustration… • I am told that young people have their frustrations, too. Often theirs is a matter of having too much to do, so that they are constantly beginning new projects, being interrupted, coming back to start again, stopping again, starting again, over and over…I more often become frustrated because I can’t seem to get started, or lack the energy to complete the tasks I want to do. Even though I work out at the Center, and have more energy than I once had, I still think, “Well, when I was younger…” I’m probably kidding myself, recalling a past that never was. So what’s the answer? I like this one from a Stoic philosopher: • “Remember that you are an actor in a drama, of such a kind as the author pleases to make it. If short, of a short one; if long, of a long one. If it is his pleasure you should act a poor man, a governor {or whatever}…, see that you act it naturally. For this is your business, to act well the character assigned you; to choose it is another's”. • In short, we are to do what we can, no more and no less. Clearly, there is a lot I can’t do. But there are some things I can do, and I am expected to do them, as well as I can, without complaint. • Which reminds me, I’d still like to see more of our group volunteering at the hospital—You can do that! EHD

5. Two old man were talking, and one said to the other: “You know what’s the worst thing about growing old??” “No,” said the other, “what’s that?” The first looked blank, and responded, "What’s what?” Three old guys were out walking. First one says, ”Windy, isn’t it?” The second one says, “No, it’s Thursday.” To which the third replied, “Me, too. Let’s go have a beer!” Sometimes, we relieve our frustration by getting together to tell a few jokes!

6. “I’ve sure gotten old. I’ve had 2 by-pass surgeries, a hip replacement, and new knees. I fought prostate cancer and diabetes, take 40 different medications that make me dizzy, winded, and subject to blackouts...I have bouts of dementia… I’m over 90, and have lost all my friends…but thank God, I still have my driver’s license!! “ Somehow that reminds me of the old saying that it takes a heap o’ heapin’ to make a heap a heap! Or we just do the chores together…

7. Reporters interviewing a 104 year old woman: “And what do you think is the best thing about being 104?” She replied simply, “No peer pressure!” A man was telling his neighbor, “I just bought a new hearing aid, and it cost me $4000. But it’s state of the art—it’s perfect!” “Really”, answered the neighbor, “what kind is it?” “Twelve thirty…” We can make it if we all pull together!!

8. Our next big event!!

9. Proud of our Interns! This is Cozette Hanegan.

10. More about Cozette… • Cozette is from Norman, Oklahoma. Her birthday is September 5, and she has 2 younger sisters. • She did her undergraduate work at Baylor (graduated 2003), and will complete a Master’s in Exercise Physiology in December. • She plans to go to Physical Therapy school after graduation, and start her own practice (and maybe go back for a Ph. D. in Sports Psychology after her career is underway). • She has been married for a year as of August 28. She met her husband, Nick, working at Baylor’s Student Life Center. He helped make her the focused & determined person she is. She has also practiced/competed in gymnastics for 12 years, and has been coaching for 8 years.

11. Just a tiny bit more about Cozette… • She loves working with others, laughing, having family and friends close by—and she enjoys a romp with her dog! • A favorite quote: “Never lie, steal, cheat, or drink. But if you must lie, lie next to the one you love. If you must steal, steal away from bad company. If you must cheat, cheat death. If you must drink, drink in the moments that take your breath away.” My philosophy exactly…..

12. Proud our Interns!! This is Joey Mims!

13. More about Joey… • Joey Mims hails from Round Rock, Texas. His birthday is December 19. He is the younger of two children (has a sister, Shantel). He is finishing his undergraduate work at Texas A&M University [hiss…booo], and will graduate in December. He plans to go on to go on for a Master’s degree in Exercise Physiology. If he were not working in a rehab gym, he says he would be a high school science teacher. • He has worked as a camp counselor for the past 6 summers. He enjoys kids, board games, and crosswords. • A favorite quote: “Squeeze the life out of today, so you can be juiced for whatever may come tomorrow!!” Sounds right to me…

14. A few valuable tips from Poppy Patterson • Summer is winding down and we are well on our way to autumn. Well, in theory anyway. The temperatures remain high outside so take care during the hottest times of the day (12-4). I love Texas! • I wanted to share some of the latest in motivational interviewing or as it is done as a Heart to Heart volunteer, "motivational listening". • According to the Journal of Cardiopulmonary Rehabilitation, "finding ways to motivate people in Cardiac Rehab is imperative." The journal lists a few key steps to the motivating process. • 1 .Express empathy, specifically in the form of reflective listening. Just be a good listener • 2. Roll with resistance: Sometimes we can't persuade people into doing something they aren't ready to do yet. • 3. Support self-efficacy: Allow the person to find his/her own solutions to achieving their goal. • Poppy

15. Those Stubborn Pounds! • If you are trying to lose weight and the scales haven’t budged in weeks or longer, you may be sleepwalking. This type of sleepwalking happens in broad daylight and most often to those veteran walkers. You become so good at your workouts that your body slips into maintenance mode, burning fewer calories than before. Walkers can become too efficient from covering the same ground, at the same speed, day after day. It is called the dreaded plateau. The fix: trick your body by doing short bursts of walking. • Before we go too far, you must know how hard to push yourself: • Too Easy – Levels 1-3 (Barely moving) • Sleepwalking Zone – Levels 4-5 (Strolling) • Really Working – Level 6 (Walking to work) • Level 7 (Rushing to work) • Level 8 (Late for work – breathing heavy) • Working almost too hard (can do for only 90 seconds) • Levels 9 (Racing to catch the bus) • Level 10 (Racing to catch the bus you left your money on) • First, your walking time should have a length of at least 20 min. If your walking speed is constant during this 20 min, we need to vary it. The speed you are currently walking will be your base level. Most of the time this is a level 4 or level 5 (see above).

16. More on those stubborn poundsby Chris Rosser!! • Second, we have to decide how to vary the speed and/ or grade. From your base speed, add a 3-5 min period of increased intensity walking. Whether it is speed or grade will depend how your body responds to walking faster or walking uphill. Find a good fit. This bout of walking should be 1 level higher than your base level. Start by doing this once in your walking session. Afterwards, make sure you feel okay. If you respond appropriately, add another 3-5 minutes at 1 level higher in your next exercise session. Put a couple of minutes break between each 3-5 minute period. Aim to build up to 3-4 intervals of increased intensity walking. • Third, after you have 3-4 intervals of increased intensity walking, add 1 minute with intensity 2 levels above your base level (if you cannot finish the minute the intensity is too high). As you get stronger, add more time to this shorter interval. • Fourth, as you progress the intervals will get easier. So, being the overachiever you are, you will continue to gradually increase. • Summary • This concept of putting intervals into your exercise routine can jump start your metabolism. It can be used with the bike, NuStep, armbike, or any aerobic exercise. Always be sure to progress slowly and safely. Listen to your body for development of new aches or pains. It is trying to tell you not to progress so fast or increase intensity in a different way. If you like the sound of this exercise routine, but are not sure how to implement it, please ask and we will be happy to help.

17. One of Jenny’s Recipes!

18. Pudding Pie!! (continued..)

19. Yet another healthy recipe! • Salsa Pinwheels! • ½ cup fat-free cream cheese, at room temperature • ½ cup prepared salsa • ½ green bell pepper, seeded and diced • ½ red bell pepper, seeded and diced • ½ red onion, diced • ¼ cup chopped fresh cilantro • 1 tablespoon fresh lime juice • 4 (6-inch) whole-wheat tortillas • 4 green leaf lettuce leaves • This makes 12 servings!!

20. Almost forgot—preparation! • Combine the cream cheese and salsa in a small bowl until smooth: set aside. • Combine the green and red bell peppers, onion, cilantro, and lime juice in a medium bowl. • Warm the tortillas according to package directions. Spread ¼ of the cream cheese mixture onto each tortilla. Top each with a lettuce leaf, then evenly spoon on the bell pepper mixture. Roll up, then cut each tortilla diagonally into sixths, making a total of 24 pieces. • Per serving (2 pieces): 60 Cal. 2 g Fat. 0 Sat Fat. 0 g Trans Fat. 1 mg Chol. 167 mg Sod. 11 g Carb. 1 g Fib. 4 g Prot. 43 mg Calc. POINTS value: 1.

21. A few more of Jenny’s thoughts-and mine! • Heart-healthy eating tips: eat 2-3 servings each of fruits and vegetables per day. • We did make one hospital visit this past month. • I also have it on good authority that we still need volunteers for the Surgery Waiting Room at Hillcrest • for Friday morning and afternoon!!

22. A Final Personal Note… If anyone looks at my Baylor Home Page, they may become aware of a certain irony. The last of my “Presentations” was scheduled (for early 2004) to have the title, “If a Man Die, Shall he Live Again?” Actually, the topic was 18-19th Century Scottish Philosophy. A noted philosopher (John Dewey) had spoken of the “rather dry bones” of Scottish thought, dismissed in the 20th Century in favor of “Logical Positivism” and/or Dewey’s own Pragmatism. I thought the Scots deserved better. But by the time I was to read the paper, I had, as one of my doctors so quaintly put it, “dropped dead on the parking lot” outside the Office Depot in Waco. So the question suddenly took on a deeper meaning for me. I know many of my readers have had a similar experience. I take comfort in the promise made to Ezekiel, which I used to close that paper… And I commend it to you: "...Prophesy upon these bones, and say to them, O ye dry bones, hear the word of the Lord. Thus saith the Lord God unto these bones; Behold, I will cause breath to enter into you, and ye shall live."Bud