Category Archives: Health

Antsy

Richard Ha writes:

The doctor told me to do nothing for one week after the GreenLight laser procedure. He said I could start walking around a little during the second week. But no lifting and no strenuous exercise for a total of six weeks.

It’s been eleven days now and I’m getting very antsy. Yesterday we went to Charlotte and Rodrigo’s for a “Mexican lu‘au.” They had lots of different Mexican dishes that we had not tried before. Everything was delicious and exceptional and I followed the doctor’s order of not walking around too much.

Since the procedure I’ve gained two pounds. I really need to cut down on my food intake, in addition to increasing the percentage of vegetables I eat. I’m afraid I’m going to gain back all the weight I’ve lost if I don’t cut way back. Lying around all day just can’t require many calories to sustain.

I am also a little concerned that my resting heart rate is in the mid-60s. There is no good reason I can think of that it should not still be in the high 50s, where it was before the procedure. I go for a check-up tomorrow and I’ll ask the doctor about that.

I really want to start exercising again.

Procedure

Several weeks ago I went to a cardiologist for a treadmill test and echocardiogram, which were both just fine. These tests were done to evaluate whether or not my heart was strong enough for me to have a GreenLight laser procedure to treat an enlarged prostate.

I debated whether or not it was appropriate to write about this on the blog. But 50 percent of men my age have this problem, and it increases in frequency the older one gets. Enlarged prostate, and its treatment, is relevant to lots of men—just like exercising, wrestling with weight loss and eating healthier.

This past Wednesday I had the procedure. They administered a general anesthesia and when I woke up it was all done. There was very little pain. This is a relatively new procedure and I would have done it a year earlier had I known about it. The old procedure was described as the “roto-rooter procedure.” I wasn’t going to do that voluntarily.

Looking back, the most difficulty I had was dealing with the medication. They gave me a strong painkiller, which left me woozy. I didn’t need it and if I’d known it was going to make me dizzy I would have taken a couple of Tylenol instead. We returned home from Honolulu, where I had the procedure done, on Thursday, and on Friday I threw the pain pills in the trash. After that I could think clearly again.

I’ve been advised to take it easy for the next few weeks and resume daily activity a little at a time. This means I’ll need to eat more vegetables and less meat than normal.

What Are You Eating?

Richard Ha writes:

I weighed 202.5 today. This is two pounds less than last week.

I accomplished this by cutting back on serving sizes, which I have learned how to estimate from this American Institute For Cancer Research Standard Serving Size Finder. Check out that link—it’s an excellent explanation of how to measure the “number of standard servings” actually in what you consider to be a “normal portion” of food.

Last week I reported that I had gained 6.1 pounds in the past four weeks. For nearly 10 months I have tried to control my weight by increasing the time I spend exercising. I came to the point that I was riding my mountain bike once a week for more than three hours and exercising more than 40 minutes on most other days. In spite of that, I was losing very little weight.

Then, when my exercising was interrupted for four weeks, I promptly gained six pounds. It was apparent to me that I was taking in 750 more calories per day than I was expending. (I gained 1.5 pounds per week. One pound is equal to 3,500 calories, so that’s 5250 calories per week. 5250 calories divided by 7 days equals 750 calories per day.)

But how was I going to know how much I was consuming?

While looking on the web for a strategy to monitor calorie intake, I ran across the above info on how to measure the servings on one’s plate.

In most categories, a serving equals half a cup. It is great to be able to look at a full plate and count the number of servings on it. For example, “one serving of rice” is about 1/2 cup. One look and you can tell how many servings of rice you’re about to eat. Same with protein—an amount that’s the size of a deck of cards equals one serving, etc.

To lose weight, you need to eat more servings of veggies. It doesn’t look like it needs to be too complex.

The American Institute for Cancer Research talks about the proportions of food on your plate as well as portion size, and how to make the transition to meals made up 2/3 (or more) of vegetables, fruits, whole grains or beans and 1/3 (or less) of animal protein.

AICR also reports that eating more vegetables, fruits, whole grains and beans, coupled with increased physical activity, can reduce a person’s cancer risk by 30 to 40 percent.

The following are good instructions on how to go about losing weight. They are clear and simple. It won’t be necessary to carry around a food diary. I can do this.

From the American Institute for Cancer Research:

Lose Weight the Healthy Way – Cut Back on Oversized Portions

The first two things to do when you want to lose weight are to move toward a mostly plant-based diet and to increase your physical activity. But if you have taken these steps and still have weight to lose, it is time to focus on portion size.

Large portions are a fact of life in the United States today. In restaurants, fast-food outlets, and even at home, many Americans consume far more calories than they really need. Enormous bagels, 32-ounce sodas, heaping dinner platters and “value meals” are contributing to our nation’s obesity problem.

There can be up to three or four standard servings, as defined by the U.S. Department of Agriculture, in the portions we regularly eat. Use the Serving Size Finder to determine just how many standard servings are in the portions on your plate.

Are there three standard servings of potatoes in the portion you eat? If you are worried about your weight, you might be satisfied with just two.

Slowly reduce the amount of food on your plate. Do it gradually to avoid hunger. You should find it easy to get used to smaller portions.

Through the Window

After we did that post about his mom the other day, Richard and I got to talking. I was saying how much I admire Mrs. Ha’s commitment to stay fit vs. letting herself get creaky and “old.”

And then Richard told me a great story. He said he picked his mother up one morning a few years ago, when she was in her late 70s, and she told him she’d locked herself out of the house the night before.

He asked her how she got in. It turns out she rolled over an empty 55-gallon drum and climbed up on it so she could climb in the house through the window.

I have a similar story about my grandmother. She, too, was in her late 70s when, one day, there was a big earthquake here in Hilo. I was living in California then, but I heard about it on the news the next day and I called to ask her about it.

“Where were you when it happened?” I asked.

She and her sister had found themselves locked out of her sister’s house, she told me, and she was climbing in through a window. She was halfway through the window when the earthquake hit.

I love two things about that story. One, that she was still climbing through windows in her late 70s. And two, that it was no big deal to her and I wouldn’t even have known about it except for that earthquake.

Richard’s mom Florence just ordered a lawn mower, the old-fashioned push kind. She purposely got that kind because she wants to get some exercise when she mows the lawn. Pretty impressive for someone who’s about to turn 83. May we all take such good care of ourselves in our later years (or now!), and do as well.

P.S. Check out our friend Sonia Martinez’s new food blog, especially her post about Richard’s tomatoes and her recipe for roasted tomato sauce.

Nodding Vigorously

Richard Ha writes:

I’m under 200 lbs., just barely.

I lost .6 pounds this week.

My goals: To lose one pound per week for 39 weeks, and to get my resting heart rate below 50 beats per minute.

Today’s weight: 199.5 lbs.
This week’s target weight was 199.6 lbs. 
I am .1 lbs. ahead of schedule.

Starting weight on 5/23/06: 214.6 lbs.
End goal, on 2/18/07: 175 lbs.
Since 5/23, I have lost 15.1 lbs.

On 5/23, my resting heart rate was 65 beats per minute.
Today’s resting heart rate: 52 beats per minute. *

* This goes down as one gets into better shape. Lance Armstrong’s is said to be 32. George W’s was reported to be 47 beats per minute. Out of shape, mine is in the 70s. My best was 52 many years ago and this week I’m there again.

***

I broke 200 lbs., and hit my lowest resting heart rate of 52 beats per minute this week. This is cause for celebration. I’m going to call our friends Dan and Linda Nakasone and invite them to celebrate at Alan Wong’s restaurant with June and me.

I was finally able to do an intensive bike ride and not have to take off the following days to recover. On Wednesday, Rodrigo Romo and I went up Banana Hill. It was funny because at the beginning, Rodrigo was holding a regular conversation with me. At first I answered, and then as we were further along I nodded and answered in three-word sentences. As we rode higher, I held up my end of the conversation by nodding vigorously.

Then, while I was trying to keep myself together, Rodrigo took a business call on his cell. I’m sure the person on the other end of the phone had no idea Rodrigo was on his bike climbing Banana Hill. As for me, I kept my game face on, taking really deep breaths in case I needed to make a one-word sentence.

But this was better than the first three times I rode the hill. This time, I did it in three intervals. The first stop, just above Damasco’s house, I hit a heart rate of 140+.

Rodrigo kept on cruising up the hill and although I kept falling behind, I did fairly well, for me. I actually rode straight up; I didn’t have to ride side-to-side, searching for flat ground in first gear. On that segment, I hit a 160+ heart rate. Very good.

I stopped on the intersection of Susie and Danny’s house road to get my heart rate below 120, and then rode up to the forest line where it climbed back up to 150 again.

This was the part that Rodrigo was looking forward to—the downhill. I asked him to go first and he took off, coasting downhill. I followed behind, making sure my brakes were working well. As I started rolling faster and faster, this question came to mind: “Are you sure you locked the front wheel down?” I wasn’t sure.

The faster I rolled, the more another thought crept to the front. “You do remember that you don’t bounce very well anymore, right?” That was what I learned when I crashed a dirt bike many years ago, and broke a couple of ribs and a collarbone.

So I balanced all those thoughts and went as fast as I dared under the circumstances. By the time we were three-quarters of the way down, I had fallen quite a ways back and pedaled as hard as I could to lessen the gap.

When we hit the bottom, I asked Rodrigo how fast he’d been going. He had hit 39 miles per hour, and I’m pretty sure he didn’t pedal at all. I hit 26 mph. But that’s okay, considering how well I bounce nowadays.

That was Wednesday. On Thursday, I got on the elliptical and did 500 calories worth at a slow speed, and on Friday I forced myself to do it again. On Saturday, I felt rested and I increased the intensity. This is a big deal to me because in previous weeks I’ve had to take two days off after bike rides.

Recently I’ve been losing a half-pound per week. I hope to resume losing a pound per week from here forward. We’ll see.

Meet Florence Ha

When I chatted with Richard’s mom, Florence Ha—who still works on the farm at age 82—I realized that her family’s history tells some of Hawai‘i’s story.

Florence’s mother, Kamado Kina, came to the Islands from Okinawa as a picture bride.

“She was supposed to marry somebody else,” Florence told me. “But when she got off the boat and saw the person she was supposed to marry, she didn’t like him. And, you know, it was a disgrace to go back.”

It worked out. She met Matsuzo Higa, who had come from Okinawa to work on a sugar plantation. They married and had nine children.

Florence was their third child. She grew up in Honolulu and then lived for several years on Moloka‘i, where her father farmed, raising watermelons he sent to market in Honolulu by barge.

After the family returned to Honolulu, Florence worked at a cousin’s café. A young man who lived upstairs came down for breakfast every morning. That was Richard Ha, Sr., and they were married in 1944.

Chef_alan_and_grandma_ha_2Florence and Richard had six children, and Richard, Jr.—our Richard—was the firstborn.

“Of all my children, he got into most of the trouble. Oooooh,” she said, remembering. Still, she said, she knew he was very smart.

“I didn’t think he was going to be a farmer. At first I thought he might be a lawyer. But when he came back from the service and saw us struggling, that’s when he came and helped us on the poultry farm.”

And then he started another farm. “I helped him. This and that—I helped him box the bananas and grade the bananas. Whatever needed to be done.”

She’s modest about her help, but Richard stresses how hard she worked.

“She’s been working with us from day one,” he said, “all the way to now. And she is the person most responsible for us being where we are today.

“Mom was the person in the early days who, when we needed help, she was there. Not only eight hours, but 12, 15, 20 hours. Whatever it took. Back when we started up it was seven days a week, for years.”

He told me that in those early years, she would work at their Waiakea Uka farm during the day. When that work day was done at 6:00, he’d bring a trailer load of bananas from his new farm in Kapoho and she would stay for hours, packing those bananas so the trailer was empty and ready to go back to Kapoho early in the morning.

“When I think about it now, I don’t know when she slept,” he said.

“She was always the hardest worker of all of us,” he said. “She was an example. Some of us were marketers and talkers, and she was a doer.”

Though she’ll be 83 next month, she still works from 7 a.m. to 11 in the mornings, “every day that I feel like going. Richard told me, ‘I don’t want you to retire.’ I’m working in the nursery and I feel kind of bad, because I hardly do anything now. I don’t feel I’m doing enough. But he says he doesn’t want me to retire because he wants me to get exercise instead of just sitting home and doing nothing.”

“People would tell me, Don’t work so hard. I said, I’m not working, I’m exercising.”

She talked about all the exercise equipment her son has bought her over the years, which she uses. “Exercise machines, weight-lifting machines, bicycles. One day one of the bishops came to my house, and said, where did you get all this equipment? I told him my son got it for me, and he said that’s the best thing he could do.”

Richard joked that he gives her the equipment because it keeps her able to work. “Cheap labor. But of course it’s not that. Mainly it’s for health.”

He said he wants her to exercise for her health, and to keep coming to work to keep active. “Even if she just comes to work for one hour a day,” he said. “Whatever it takes to keep on going. It keeps her young.”

He talked about a time when she decided to retire and stopped working at the farm.

“It was maybe more than ten years ago,” he said. “She started getting fat, really sluggish, not happy. When she started coming again, she slimmed down. I was able to pick her up and talk story with her, tell her where the farm was going, this is what we’re doing. She’s like a sounding board.”

They both told me that that’s the part of the day they enjoy the most—the mornings, when he picks her up at her Waiakea Uka home and they talk on the way to the farm in Pepe‘ekeo.

“He tells me what he’s thinking of doing (at the farm),” she said, “things like that. That’s what I really enjoy.”

Richard said he gets his sense of humor from her and sometimes they share a good laugh.

“She loves to laugh,” he said. “We have a good time. Every once in awhile I’ll crack a joke and crack her up.”

She’s at home right now, recovering from foot surgery, but said she’s going back to work this week.

“I know Richard’s trying so hard,” she said, “so it makes me feel good.” Her hard work at the farm, she said, has always been “a real labor of love.”

I’m Tiptoeing Around

Richard Ha writes:

Goal: lose one pound per week for 39 weeks
Starting weight on 5/23/06: 214.6 lbs.
End goal, on 2/18/07: 175 lbs.

This week’s target weight: 205.6 lbs.
Today’s actual weight: 202.9 lbs. 7/23/06

I am 2.7 lbs. ahead of schedule
I lost .6 lbs. since last week

Weight loss since 5/23: 11.7 lbs.

Resting heart rate 5/23: 65 beats per minute

Today’s resting heart rate: 56 beats per minute.*

* This goes down as one gets into better shape. Lance Armstrong is said to be 32. George W’s was reported to be 47 beats per minute. Out of shape, mine is in the 70s. My best was 52, many years ago.

* * *

I’m 61 years old now. Is that old?

Prior to starting this weight loss program, I’d been feeling what I thought were the effects of aging. The symptoms were general aches and pains, especially in and around the spine.

I’ve been noticing that if I accidentally bumped into a rigid object, like a wall, I would feel a jolt run all the way down my spine. This had been coming on over the last five years. More noticeable is that over the last year I have felt a jolt go up my spine when stepping off a curb or down a step.

Before I started this weight loss program, I noticed myself taking a little longer to straighten out my back after sitting for a while, like after dinner or after sitting in the office for a while, and when getting out of the truck after driving for a bit. I hate to admit it but I was starting to acquire the gait of an old person. The gait had to do with avoiding aches and pains.

I was starting to wonder if this was all age-related. Or did it have more to do with being overweight and out of shape?

My recent program of weight loss has already helped me answer the question of whether it’s old age or under-use of my muscles.

It’s now eight weeks into the weight loss program. I’ve lost 11.7 pounds and I’m in much better shape. I’m moving around a lot more and I’m regaining the spring in my step.

I found myself tiptoeing around the house the other morning. This is significant, because tiptoeing has to do with the condition of one’s calf muscles. The calf muscles allows one to step toe-first and so cushion one’s step. Watch yourself walking or running down stairs—it’s toe, then heel.

Before, I was feeling a jarring and pounding sensation when walking down steps. It was because I was taking steps flat-footed, with no shock absorption. To protect against the discomfort, when no one was looking I would take the three stairs at home one at a time. It should be left, right, left and gone. But for me it had become more like left and right, one; left and right and two; then left and right and down.

It just occurred to me that I ran down the stairs the other day, and that I no longer drag myself out of a chair hoping I’ll be able to straighten out before it becomes noticeable. Now I find myself sliding out of the chair at a restaurant, jumping up and going straight to pay the bill. When did the pain go? One day, it dawned on me: It’s gone.

A light bulb went on the other morning when I found myself tiptoeing around the house trying to be quiet. I had forgotten I could do that.

Chris Seymour, owner of The Bike Hub in Hilo (mountain biking is his real job, and the bike shop is what he does to kill time) walks around on his toes more than anyone I know. His calves are so strong that it looks like he has a hard time staying down on the ground. He has major shock absorbers.

The good news? I’ve learned it’s definitely not age—it’s non-use. “Use ’em or lose ’em” is a true statement.

Age 61 is not yet old, my granddaughter’s opinion not withstanding. Just don’t let yourself get too heavy. Don’t let gravity win. When your calf muscles are overtaxed, it sets you up to slow down even more.

Second, get your resting heart rate down. The heart is a muscle and a strong heart takes less effort to do its work.

And that is the heart of the matter.

39 pounds in 39 weeks

Richard Ha writes:

Since I got that email from Mike Tanabe I wrote about here last week, I have a new goal. I’m going to lose a bunch of weight.

Aside from health reasons, my reason for losing weight is to be able to ride my bike on the Kulani trails and have fun. The Kulani trails are an insider thing that only mountain bikers know about. I’ve ridden there before, but that was ten years ago when I weighed about 195 lbs., and at that weight it was more work than fun.

I estimate that I need to get down to 180 lbs. to have fun, and 175 to have a lot of fun.

Right now I weigh 214 lbs., so I have 39 lbs to lose and since I’m planning to lose a pound a week, 39 weeks to lose it.

About losing one pound per week: One pound equals 3,500 calories. To lose one pound per week I need to either eat 3,500 less calories or exercise 3,500 calories more than I do now. Or, some combination that results in a 3,500 calorie deficit. I can’t do diets and I can’t count calories, but I can do exercise.

My plan is to exercise so that I use up 500 calories per day. That times seven days equals 3,500 calories per week. I use an elliptical trainer, which is easy on the joints so fat old guys can use it. So it’s all doable.

I’ve been thinking about this for a long time now, sort of like when I quit smoking cigarettes. One day, 25 years or so ago, I quit cold turkey. I carried around a partial pack of cigarettes in my glove compartment for many months without even seeing it.

I’m at that point now with the weight loss. It took running into Mike and then his email to push me over the edge.

I’m going to post here every Tuesday re: how it’s going with my “pound a week” goal. Knowing I’ll be checking in here will keep me on track.

At 8:00 am Sunday, May 21, 2006:
Weight was 214.8 lbs.
Goal 175 lbs.
Weight loss to date —–
Resting heart rate* 65 beats per minute.

* This goes down as one gets into better shape. Lance Armstrong is said to be at 32 beats per minute. My lowest resting heart rate was 52; that was many years ago.

Guy with the Bike

Richard Ha writes:

Mike Tanabe emailed yesterday after he read the blog. He is a professor at the University of Hawaii at Hilo College of Agriculture. More than ten years ago I audited his tissue culture class and, with his help, made a commercial tissue culture lab to produce banana plants. 
 
Mike is also an elite master mountain bike racer. He is not your average weekend warrior. He is an inspiration and role model for bikers half his age. He and I put on mountain bike races 10 years or so ago. I even entered several novice races back then.  
 
Mike wrote that I was becoming recognized as the guy with the shorts, which represents the casual and comfortable attitude that Hawaii is known for. Now, with all the concern about global warming and energy supply, he said, how about being identified with a bike as well as short pants? I hadn’t given that a thought. 
 
I thought to myself, I am 61 years old now and way overweight. I can’t do this.

He went on: You could be identified as the guy with the bike who cares about his health, and a person like this might be perceived as one who produces healthy food products and cares for the health of the earth, using less petroleum products and hence producing less harmful emissions, etc. This could be two-pronged in that it could serve as a marketing tool but also, you may be coerced to start riding again and the result would be an excellent supplement to your weight training program, he said. I had seen him at the airport a few days ago and we caught up with each other’s training programs. 
 
Imagine, he said, photos of you next to your banana plants, tomatoes, cucumbers, lettuce, watercress, herbs, etc. with a bike. Even when receiving awards. Perhaps even from the President of the U.S. who has been very open about his passion for riding mountain bikes. Hmmmm!!! I wouldn’t have to wear long pants. 
 
But then again, Mike probably really just wants to get the President to accompany him and the boys on the Friday Kulani Trails ride. Less than ten of the most hardcore mountain bike riders do this ride. I’ve tried to keep up and I saw them for a few minutes and lost them for the rest of the day. I’ve even tried to start mid-way. 
 
I wonder what those trails look like nowadays? 

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