We all need to get healthy!! Tips, questions, ideas.

[angry_geek]

We tech/nerd types tend to be somewhat sedentary due to the nature of our work. We also enjoy sweet highly caffeinated beverages in considerable quantities and cheeseburgers, pizza, fish & chips, and a lot of other crap that isn't good for us. I know there a million forums, groups, etc for healthy living, but let's face it. We're nerds; our brains don't function like a lot of other people. So maybe we can help each other out here.

What I think would be good here is to share our ideas, tips, and discuss what has worked to get healthy and to help motivate each other.

Here are a couple things that I started doing. I don't drink much soda at all anymore. I instead drink unsweetened tea, water, juice, and MIO. This spring, I plan to start a hiking regimen and, eventually, get back to biking. I also started eating smaller meals. I always leave a little on the plate. Doesn't really matter how much I leave, so long as I don't clean the plate. I have begun to eat more fish and fresh produce as well as lean red meat such as bison. I'm still struggling with discipline and eating regular meals at similar times each day. I'm working on getting healthy. I don't really need to lose much weight, just kind of reorganize it and be more active physically.

So what do you need help with? What ideas do you have, suggestions, recipes, hidden hiking trails?

 

[SAG]

I know what I need to do, I'm just too lazy to do it.
Hey, at least I'll admit it.

We in IT have a job that works against our health.
Oh how I miss my youth sometimes.

 

[YeOldeStonecat]

As someone in the north side of his 40's....I'm noticing my belly getting big, flabby sides. Once has the coveted abs. Long gone are those.

*Have "so far" quit smoking since last Sept (save for a few when I'm on vacation)

*In my truck, and at my office...I stock bottles of green tea drinks, V-8, pineapple juice. I drink lots of water too. Cut way down on sode 'n other junk drinks.

*Drink my morning coffee black..rarely do those fake/flavored creamers anymore.

*In the console of my truck, I stock a large bag of dried fruit & nut mix. easy munchin when on the road (like us SMB guys typically are)

*we stock the freezer of our office with healthy/natural frozen burritos. Quick 'n easy yet sorta still healthy nuke lunch snacks.

*Since my back operation, haven't been able to do much else for physical fitness...like running, lifting weights, etc. Hard to adjust, feel myself getting soft since I haven't been able to do lifting 'n stuff.

 

[YOCS]

Great topic. The best thing that I've done is around 40 I signed up for a 2 day 150mi bike ride for MS - Boston to Cape Cod. I did it three years in a row. The last 3 years I've signed up for a Sprint triathlon. Signing up forces me to train for the big day and get in shape. The events are also a lot of fun (beer tent at the end ). If I could break it down to a simple phrase. Eat less ...Move more! Looking forward to other responses.

 

[angry_geek]

Great topic. The best thing that I've done is around 40 I signed up for a 2 day 150mi bike ride for MS - Boston to Cape Cod. I did it three years in a row. The last 3 years I've signed up for a Sprint triathlon. Signing up forces me to train for the big day and get in shape. The events are also a lot of fun (beer tent at the end ). If I could break it down to a simple phrase. Eat less ...Move more! Looking forward to other responses.

20 years ago, I rode the MS 150 in southwest Missouri, the heart of the Ozarks. That was a tough ride. Good for you doing it. When I did that ride, I let my friends talk me into the additional 75 mile route on day 1. I didn't think I was going to make that. I want to get back into it, but I'm looking at least 1 year of training, maybe 2, to get in shape.

 

[PBComputer]

I started a healthy kick a month or so ago, cut out nearly all sugar, feel so much better and I can now sleep again, not even touched coke cola I used to drink 3-5 cans a day

 

[phaZed]

I quite smoking 4 months ago and have started going to the gym.. Not that I was very overweight to begin with, but I wasn't getting any slimmer either.

 

[16k_zx81]

42 years old, me.

I quit smoking over xmas, and really feel like I have cracked it this time. I have no urge to pick it up again, and although I still crave a bit, I dont miss cigarettes, per se.

The thing I am really happy about, though, is taking up Boxing with my son.

In my 20's I was fairly keen on various martial arts ... then I got lazy and stopped training, then fat, bald, old.

Now my Son is 12 and he seems to have developed an interest, and because he's keen, it makes me want to be involved too. In other words, I can get my ass off the couch now because Im doing with him (and also quietly hoping it might reduce the spare tyre that seems to have appeared around my waste in the last few years).

The first few sessions I went along secretly by myself just to make sure I wasnt going to puke or drop dead from a heart attack - at that time I was still smoking and horribly out of shape.

I survived those - just - and was then brave enough to invite him along, and we have been having a great time since, going twice a week.

Now that Im quit the cigars, and have been at it a few months, Im keeping up a lot better, and actually really enjoying the training. Its a fantastic relief at the end of the day to just hammer the crap out of a heavy bag, and all the stress I normally would have taken home with me is now left at the club.

My next goal is to go to the local gym once a week and see if I can blow the cobwebs out on some weights Its been a long time, but now that Im starting to get a base fitness level, Im more confident to take on something else.

Anyhoo, thats me. I think what Im saying is training with another person might be a good motivator for those of us who whould be otherwise too lazy to get out and exercise. Its definitely working here.

Nice idea for a thread. Will watch with interest.

 

[TCG]

I'm working on cutting out processed foods from my life, which is tough as a mobile tech. It's so easy to hit up a drive through and get to the next client, I try to prepare in the morning and bring things with me, and I try to keep healthy snacks in the car. Best thing I've done so far is buy a NutriBullet, and make healthy smoothies, I really enjoy them and feel so much more energetic.

 

[SilverLeaf]

Here's my "Big 3". This is what worked for me, and it took a great deal of research for me to arrive here. It all started with my cholesterol research. I had questions and concerns that current popular thinking didn't address or couldn't explain. The whole "cholesterol hypothesis" was flawed, in my opinion. One thing lead to another and I discovered many inter-relationships that brought me to where I am.

Again, the same disclaimer applies as in the "sleep apnea" thread: I am not a doctor or medical professional. Also, do your own investigation, and YMMV.

1. Low carb/low glycemic diet. Low carb/Low glycemic has been one of the BEST things I have ever done. I eat all the the lean meats, veggies (corn and potatos don't count as veggies), eggs, nuts, and cheese I want. I stay away from sugars, grains (especially wheat, but also rice, corn, oats, etc), and starches. There is no such thing as "healthy whole grain", and the traditional "low fat diet rich in whole grains" is bogus and unhealthy for most everybody (there are a few exceptions, but not terribly common). Also note: many people are not aware that they are sensitive to wheat, and once they stop eating it, some ailments, like joint pain, start to dissapear.
2. Select nutritional supplements. Primarily Vitamin D3 (enough to raise blood levels to 60-70 ng/ml), fish oil, and iodine (from kelp to normalize thyroid function. Many people are iodine deficient and don't know it, especially if they've cut back on salt or switched to sea salt)).
3. Short sessions of high intensity exercise a few time per week. Long stretches of cardio and aerobic exercise is NOT the way to go.

Additional reading, if you are interested:

http://blog.trackyourplaque.com/category/low-carb-diets

http://blog.trackyourplaque.com/category/vitamin-d

http://blog.trackyourplaque.com/category/iodine

http://www.paceliving.com/category/articles/exercise-articles

 

[Vicenarian]

- Drink more water; bottled water helps keep track of portions
- More vegetable-based dishes
- Smaller plate sizes for meals
- Moderate exercise on a regular basis

= profit

 

[Majestic]

Here's my "Big 3". This is what worked for me, and it took a great deal of research for me to arrive here. It all started with my cholesterol research. I had questions and concerns that current popular thinking didn't address or couldn't explain. The whole "cholesterol hypothesis" was flawed, in my opinion. One thing lead to another and I discovered many inter-relationships that brought me to where I am.

Again, the same disclaimer applies as in the "sleep apnea" thread: I am not a doctor or medical professional. Also, do your own investigation, and YMMV.

1. Low carb/low glycemic diet. Low carb/Low glycemic has been one of the BEST things I have ever done. I eat all the the lean meats, veggies (corn and potatos don't count as veggies), eggs, nuts, and cheese I want. I stay away from sugars, grains (especially wheat, but also rice, corn, oats, etc), and starches. There is no such thing as "healthy whole grain", and the traditional "low fat diet rich in whole grains" is bogus and unhealthy for most everybody (there are a few exceptions, but not terribly common). Also note: many people are not aware that they are sensitive to wheat, and once they stop eating it, some ailments, like joint pain, start to dissapear.
2. Select nutritional supplements. Primarily Vitamin D3 (enough to raise blood levels to 60-70 ng/ml), fish oil, and iodine (from kelp to normalize thyroid function. Many people are iodine deficient and don't know it, especially if they've cut back on salt or switched to sea salt)).
3. Short sessions of high intensity exercise a few time per week. Long stretches of cardio and aerobic exercise is NOT the way to go.

Additional reading, if you are interested:

http://blog.trackyourplaque.com/category/low-carb-diets

http://blog.trackyourplaque.com/category/vitamin-d

http://blog.trackyourplaque.com/category/iodine

http://www.paceliving.com/category/articles/exercise-articles

Heh Silverleaf you sound like you are on the same diet/lifestyle that I am on, the Paleo diet. Good fats, lots of lean meats, no processed food, no grains, low sugar (and usually from fruit)..

I lost 8 pounds in one week when I first started. Very easy to maintain.

Majestic

 

[HawkinsPC]

We've been watching a lot of Netflix health documentaries. We just finished a 13 day juice fast. I cried a few times.

I'm having a juice for breakfast, healthy dinner, and then another juice later in the evening. No caffeine, sugar, dairy... after 13 days of nothing but juice, real food tastes a lot better and we're making better decisions.

Also just started couch to 5K.

 

[oldtech]

Aye, Ours tends to be a sedentary lifestyle due to the nature of the work.

Check out the myfitnesspal app or myfitnesspal.com - I am certainly no poster child for fitness but have lost over 16 lbs in 3 weeks without altering my eating habits other than to be under the daily allotment.

I have found this to be the easiest method to track intake and exercise that I have ever used. One particularly nice feature of the app is the ability to scan the barcode off food packaging to determine serving size and calories etc.

You select a loss goal and it calculates the intake calories on daily basis to reach it in whatever time frame you set.

 

[Lefty]

P90X.

filler...............

 

[mm201]

I'm surprised adequate sleep wasn't mentioned.

I know for my part that if I'm not getting enough sleep I tend to eat more junk food, smoke more, not exercise and just be less healthy in general. The work of a technician can really cut into my sleep time if I'm not careful.

 

[HubCityPC]

42 y/o...have always hit the gym 3-5 times a week for as long as I can remember. Diet and rest are extremely important as many have already stated. For strengthening/cardio/plyometrics...hard to beat Crossfit (mobile apps available for the WOD).

One thing no one has mentioned specifically, and something that I will be beginning soon, swimming.

 

[krutoi]

- Drink more water; bottled water helps keep track of portions
- More vegetable-based dishes
- Smaller plate sizes for meals
- Moderate exercise on a regular basis

One of the best things I have implemented in the past year was suggested to me by a trainer at the gym - for as long as I can remember I never ate anything until around noon, just having coffee in the morning (along with cigarettes back when). He emphasised that if I didn't eat first thing when I woke, my metabolism wouldn't be working and this is not good for any number of reasons. At his suggestion I started eating a big bowl of steel cut oats for breakfast... within a couple weeks of doing this I didn't need coffee for energy in the morning - the oatmeal had/has me wired and full of energy. The trick is then to eat a large snack/small meal every three hours or so during the day to keep everything running smoothly. This has literally shifted my whole outlook on things - definitely the best health change in many years.

note: I am pretty sure the whole grain nature of this particular variety of oatmeal contributes to it's effectiveness - instant or quick versions aren't going to be as good. I suggest picking up a tin of McCann's Irish Oatmeal, and when the can is empty refill it with bulk organic steel cut oats from the bulk bin at WholeFoods (about 3 times cheaper). Three scoops from the bin fills the can perfectly. Normally cooking oatmeal from scratch takes a long time, thus reducing the likelihood of getting into the habit of eating it when in a hurry. As luck would have it, there is a shortcut which works like a charm: boil some water, add your oats, and let it boil lightly for one minute; cover and let stand overnight either on the stovetop or in the fridge. In the morning, simply heat it up (takes about 5 minutes). Best proportion I have found is 1 part oats to 4 parts water, but you can tweak it a bit for the consistency you prefer. To the heated up oatmeal I add the following - tablespoon of coconut oil, tablespoon of flax seed oil, some chia seeds, some ground flax meal, himalayan pink salt, a dash or two of Ceylon cinnamon and a generous tablespoon of Agave syrup.

 

[Bashfu11]

I am 27 now, was in great shape in high school and excelled at sports. From the ages of 18-26 I didn't do much of anything and my health suffered. Many of these have been covered, but this is what turned my health and well being around:

7-8 hours of consistent sleep a night. (A lot of tech guys get carried away with gaming, I used to consistently get 4-5 hour of sleep a night because of it)

Get rid of as much refined sugar as possible from diet. Completely eliminate aspartame and artificial sugar from my diet. (I love diet coke but it does not make me feel good.

Eat lots of vegetables, fruit, and grains. If I go to the convenience store for a snack instead of soda and chips I usually get fruit, trail mix, and low sodium beef jerky and drink water.

Stretch 2-3 times a day.

Got a 10 and 15 lb medicine ball. Awesome, great tools for exercise, especially if your goal is fitness and not mass. Just have to be creative!

Started playing the guitar a year ago. Maybe not directly health related, but it is decent exercise and converted a good portion of my wasted time into constructive time. I would probably suck to listen to, but this was great for my self esteem, which transcends every part of my life.

The most important thing in my opinion is balancing work and personal time and not getting sucked into the 'Busy' paradigm. If we don't do the things that make us happy, then our mental health will surely suffer.

Also doing all these things makes me feel morally superior for some reason, and that doesn't hurt!!

 

[TechLady]

Funny timing, this thread. I live in the land of health nuts and have been a vegetarian for almost twenty years now. But I am just getting over a horrible bout of the geeks' disease--vitamin D deficiency. The minimum level you should have is 50 ng/dl and I was in the 20s. At one point last month I could really only stand up and function for about three hours a day, no matter how much coffee I drank or how much I slept. (Yeah that was real great for business!). I've never been so tired in my life, not even right after my twins were born. Fortunately a blood test sorted out the culprit. Anyway...beware the computer work all day with no sunlight!

My husband got tested and he is on the low side also, even though we live in sunny California and he has had no particular symptoms. Honestly, it's such a simple thing to check, I think everyone should get at least one test just because. Deficiency symptoms range from sleep problems and depression to weight gain and mysterious aches...there are MANY symptoms. And the cost to fix it and feel 100% better is just a bunch of little D3 pills!

The other thing I have to monitor my health is a FitBit. I cannot recommend this enough. As a techie it's pretty awesome to see my activity data whenever I want and it even does sleep monitoring. (I matched it up against my Zeo sleep machine and it does give accurate sleep data, though less detailed). They have a great website and customer support also.

If nothing else, my two best recommendations for better health? MORE sleep, LESS sugar. This whole country is getting not nearly enough of the former and insane amounts of the latter.