The Heart Beat

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The Heart Beat
The Heart Beat

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

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The Most Important News of All!!Roxannes New
Baby!!

• 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, tooand we are
  not disappointed!!
• EHD

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Editorial a Word on Frustration

• How often do I hear myself say Im frustrated!
  Sometimes Im frustrated because I cant get
  these gadgets to do what I want them to do. This
  is an old mans 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 cant I
  remember that chaps 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?

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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 overI more often
  become frustrated because I cant 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 Im
  probably kidding myself, recalling a past that
  never was. So whats 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 cant 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, Id still like to see more of
  our group volunteering at the hospitalYou can do
  that!
• EHD

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Sometimes, we relieve our frustration by getting
together to tell a few jokes!

• Two old man were talking, and one said to the
  other You know whats the worst thing about
  growing old?? No, said the other, whats
  that? The first looked blank, and responded,
  "Whats what?
• Three old guys were out walking. First one says,
  Windy, isnt it? The second one says, No, its
  Thursday. To which the third replied, Me, too.
  Lets go have a beer!

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Or we just do the chores together

• Ive sure gotten old. Ive 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 Im over 90, and have lost all my
  friendsbut thank God, I still have my drivers
  license!!
• Somehow that reminds me of the old saying that it
  takes a heap o heapin to make a heap a heap!

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We can make it if we all pull together!!

• 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 its
  state of the artits perfect! Really,
  answered the neighbor, what kind is it?
  Twelve thirty

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Our next big event!!
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Proud of our Interns! This is Cozette Hanegan.
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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 Masters 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 Baylors
  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.

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Just a tiny bit more about Cozette

• She loves working with others, laughing, having
  family and friends close byand 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..

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Proud our Interns!! This is Joey Mims!
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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 AM University
  hissbooo, and will graduate in December. He
  plans to go on to go on for a Masters 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

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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

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Those Stubborn Pounds!

• If you are trying to lose weight and the scales
  havent 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).

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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.

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One of Jennys Recipes!
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Pudding Pie!! (continued..)
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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!!

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Almost forgotpreparation!

• 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.

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A few more of Jennys 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!!

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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 Deweys 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