Low Carbs: Further Defined

Apparently I generated a lot of discussion when I talked about my switch to a diet that was low in carbohydrates and high in (good) fats.  The discussion ranged from curiosity to doubt to "how could you do that with the holidays approaching!?!"  Others simply asked me to explain what I was eating now.

For the record, in October I made the decision to significantly reduce the carbohydrates in my diet.  That was a radical change for me. I was a carb animal.  Carbs for breakfast.  Carbs for lunch.  Carbs for snacks.  Lots of carbs on the bike.  Bread, potatoes, rice, pasta.

Let me qualify this right now by saying this isn't for everybody.  Medical reasons can vary.  And not everybody agrees with this anyway.  I just ask that you do the research.

OK, so what has it meant for me since then? 

It means I shop differently.  I don't check calories or fat grams, I check carb content.  I shop for "whole" foods.  Foods without additives.  Fruit, vegetables, meats.  When I go through the checkout lane at the grocery store, most of the stuff in my buggy has a name that I know. 

It means I have to shop more often because I avoid preservatives and go for fresh stuff.  And yes, it does mean that it is more expensive.

Vegetables (broccoli, asparagus, lettuce, greens, carrots, sweet potatoes, spinach, tomatoes, cucumbers, cabbage, and-insert shudder here-brussels sprouts).  Fruit (apples, bananas, blackberries, raspberries, cherries, pears, pineapple).  Nuts (walnuts, almonds, cashews, pistachios).  Foods that defy classification (mushrooms, avocados, eggs, olives).  Beans and peas of every sort.

Lots more meat.  Beef (grass fed when I can find it), chicken (I prefer free range), pork (pasture raised), and seafood (wild caught, always).  Benton's bacon (oh yeah...it might finally be healthy!)

Things without additives.  Like butter.  Milk that I can trace to the farm where it came from.  The same for cheese.

What's missing?  Things made from refined sugar and refined flour. Very little potatoes or white rice.  No pizza or pastries.  No more cereal.

I love bread but save my bread intake for really great bread.  Same with desserts.  It used to be that I had to finish a meal with something sweet.  Always.  And it didn't matter if it was that good or not. Now, if it isn't really, really good, I pass on it. 

I spend a lot more time in food preparation.  I usually make a sausage/egg casserole on Sunday night that is breakfast every morning.  Lots of salads and dressing I make myself.  I've always cooked with olive oil so that's no big deal.

Pancakes made with almond flour and coconut flour.  Try it.  You will be surprised.  Topped with fruit instead of...well...instead of what I always used.

Why did I do all this?  For cardiovascular health.  I don't need to lose weight but it's a good way to do that too.

Conventional wisdom for my entire lifetime has said that dietary fat was the biggest problem and the quickest way to poor cardiac health.  Conclusive new studies from the National Institute of Health tell us something completely different.

The American Heart Association now acknowledges that refined carbs (flour and sugar) are the dietary bad guys in weight control and cardiac health.  Dietary fat, not so much.

You've still got to have some carbs.  Athletic performance demands it.  If I don't have some carbs on a bike ride, I quickly fall behind.  But those need to be complex carbs and not the pure sugar that I used for too long.

I've preached moderation in everything for years.  The same is true for a low carb diet.  I still "cheat" from time to time but I do it only for something really good.  Like my wife's pecan pie on Christmas Day.

But all this is more lifestyle change than diet and indulgences are more just part of enjoying life than betraying what I am convinced will help me live longer and healthier.

What is a Redneck?

I got called a "redneck" the other day.  I was on my bike and someone took exception to me being on "their" road.  Forget the fact that they were driving a beat up 4 door sedan belching smoke and covered with bumper stickers proclaiming their...well...red-neckedness.

Redeck?  I don't know.  Maybe.   Depends on what you mean.  

When you get down to it, maybe I am.  I've always been involved in farming (small scale now) and I think that's where the term got its origins.  Farmers who had to be outside all day, every day tended to sometimes get a sunburned neck.

Except for a 2 year sabbatical to West Virginia, I've lived in Tennessee my entire life (so far).

I grew up in Loudon, Tennessee (rural east Tennessee/3 stop lights in the whole town) where pretty much everybody was in the same socio-economic category.  Most families were supported by one of the local factories.

Houses were small and tidy, yards were mowed, everybody had a garden, and there was only one home with a pool in the backyard.

Actually, it was the only pool around.  If you wanted to swim, you had to catch a ride to Lenoir City or hit the Tennessee River. Everybody went to church. Boys grew up to play football.  Girls were majorettes, cheerleaders, or basketball players.

We went fishing and ate what we caught.  We went hunting and did the same.  Most of us could tell when the dogs had a coon up a tree and knew where to be when the dogs would bring the rabbit back around. 

Today, I drive a pickup truck but don't own anything camouflage.   I no longer hunt or fish but that has more to do with time than anything else.  I live on a farm and love my overalls.  Redneck? Call me what you want to.

There are a lot of prejudices about the south.  Uneducated.  Slow.  Toothless.  Where everbody goes by two names.  Like "Billy Joe" or "Bobby Sue."  Unless they go by "Bubba" or "Junior."

I've written here before about my friend who is Southern Belle through and through.  She regularly makes two-syllable words out of words originally intended to be one syllable. With no small measure of southern charm, she also kicks butt in the real estate world. 

I do get frustrated with the southern tendency to butcher the King's English.  Double negatives kill me.  Confusing "they're, their, and there" just means you didn't pay attention in English class.  But 

I've heard the same in Manhattan.

I guarantee you that there are English teachers from my school days that find it incredible that I write a newspaper column.  And more than one would roll over in their grave if they knew I've done this for 29 years.

I don't often sound quite like some might expect.  Oh, I guess to someone from Michigan or Maine I still have a southern drawl but not too much.  But I love everything that makes me southern.

In the south, we're all about good food, good times, respect for the family, and being polite.  

Respecting your elders.  Holding the door open for others.  Always saying hello.  Did I mention good food?  And football.

The rest of the country has to admit, we play pretty good football in the south.  Although I have a strong love of the ACC, it's hard to deny that the SEC is the premier football conference in America.

And while Indiana may be basketball through and through, Bobby Knight has been through a couple of jobs since a team from there went to the national championship.  Seems like Kentucky, Duke, and North Carolina are perpetually at the top of the ranks.

Although I'll have to give that guy named Geno his due, Pat Summitt is still the greatest basketball coach ever and the Lady Vols (forever Lady Vols) are the greatest basketball program in women's basketball history.

So here's to The South!  Born in the south, I'll likely die in the south.  Just remember...nobody retires and moves north.

Is Joe 40 or 80?

This was on one of my favorite cartoons the other day (which is where I turn as soon as the sports page is finished):  "We're not as dumb as it seems.  We're not as smart as we think."

Seems pretty simple, huh.   For some reason, it made me think of teenagers.

I deal with teenagers every day.  In a lot of respects, it is my favorite demographic.  I like the idea that maybe I can help somebody become a better adult.  A better parent or partner. 

Many times, I have commented how my work with these teenagers helps keep me young.

In Coach Derek Hunt's health class recently, a discussion about physical therapy led to my name being mentioned.  It turns out that I have had a lot of those class members as patients at one time or another.

The discussion turned to speculation about how old I might be.  Guesses ranged from 40 to 80.  I know better than  to be complimented by the 40 or deflated by the 80.  The real number (61) lies smack dab in the middle and means that collectively they were right on the money.

I believe their guesses have more to do with the fact that I've been around here for a long, long time.

I first arrived in 1977 when I took my first physical therapy job at Blount Memorial Hospital.  Two years later, I left for West Virginia.  In 1981, I returned to Maryville and opened my private practice.

I've always been interested in sports medicine. I had been an athlete since my earliest days and had decided on physical therapy as a career while in college and trying to decide whether to be a football coach or a doctor.  Physical therapy seemed the perfect blend of the two.

The first Athletic Trainer at Maryville College was Mike Sabatelle.  He and I shared a vision for athletic health care in this area.  My first game on the sidelines at MHS was in 1982 which means that this year was my 33rd year on those same sidelines.

I've seen a lot in those 33 years.  From the '84 MHS team that should have won it all to the '85 and '86 Heritage High teams that were certainly good enough to do the same (and almost did).

The 1987 Greenback team that won a state championship was special as was the 1989 AHS team that also won it all.   I've been on the sidelines for all of those.

And then you have the twin city dynasties that Maryville and Alcoa have created.  Yep, great memories all around the block. 

I mentioned last week about a player on the opposing team in a varsity football game that had a concussion and his parents were nowhere to be found.  There was another player in the same game that tore his ACL.  Same story--no parents in attendance.

I don't see much room for an excuse there anyway.  Our children are our biggest responsibility.

I also saw this quote recently:  "Your child's success or lack of success in sports does not indicate what kind of parent you are.  But having an athlete that is coachable, respectful, a great teammate, mentally tough, resilient, and tries their best IS a direct reflection of your parenting."

That pretty much sums it up.   

Low Carb Diet

Just this week, I finished a month on a new diet.  Well, it was more than a new diet, really.  It was more of a lifestyle change.  My weight hasn't been a problem for a long time.  This one was more complicated than that.

Let me back up a bit.  You may know the story--my dad had his first heart attack when I was 5.  I've spent my life in fear of the same and have exercised and eaten "right" ever since because of that.

Lately, I've been trying to be more proactive about my health.  I've seen my primary care physician, my cardiologist, my gastroenterologist, and my physical therapist.  I've consulted with a sports performance physician, a nutritionist, and a health coach.

The result was that I needed to make some changes. 

I gave up caffeine.  I know that doesn't sound like much but for me it was huge.  I start my day with a cup of coffee.  Strong coffee.  The stronger the better. 

It's a good thing that my friends over at Vienna Coffee Company make a tasty cup of decaf otherwise I would be stuck to stuff that doesn't have a lot of taste but is merely hot.

And I've switched to a low carbohydrate diet. Now this might not sound like much either but I have been a carb animal for most of my life. 

Breakfast?  Carbs.  Always.  Carbs on carbs.  Lunch?  More carbs.  I love bread, desserts, potatoes, and rice. 

Since age 5, when my dad had that first heart attack, I've followed a low fat diet.  Skim milk, nothing 

fried, no eggs, infrequent red meat.  And lots of carbs.

Medical science now tells us that we may have been wrong about it all.  That the low fat/high carb diet may not yield the results that we sought.  That high carbs may contribute to heart disease and 

good fats may help prevent it.

The bottom line is that I was consuming too many carbs and that it was bad for me.  It may not be the same for you.  You need to seek that piece of medical advice for yourself. 

But for me, things have changed.  For the past month, I have minimized my carbohydrate intake.  No potatoes, no rice, no desserts.  No dairy, no legumes.  None.  Not even my beloved Frito's.

Mostly cruciferous vegetables like broccoli, brussels sprouts, green leafy vegetables.  For a month, I've eaten at least a salad every day.  And lots of lean meat and eggs. 

I spend a lot more time in shopping and food prep.  I have always read labels but now look for carb grams instead of fat grams . To say this is a huge emotional leap for me is putting it mildly.  Suddenly, fats (good fats) are good for me.

It's been hard, especially on the bike. As I reset my system to burn fat (which all of us have plenty of) from burning carbs (which we need to constantly ingest), I was sluggish and more than once got dropped in a group bike ride.  A month in, it has gotten better.  I'm not there yet but I'm getting there.

For the next few weeks, I will gradually increase my intake of good carbs, avoiding simple sugars and refined flour.

None of this has been easy but I am convinced that it will help me be healthier and live longer.  

Little Eyes Are Watching

Last week, I wrote about the impact that educators can have on our lives and the influence they have on the adults we become.

Our lives are filled with episodes, mere moments really, that change us.  That make us who we are.  For better or worse. 

When they happen, we never realize at the time that our life just got changed. 

I've told the story here about how my high school football coach changed this underachieving youngster (me) by his words "if he works at it, he can be a good one."

From that single comment, delivered to someone visiting football practice who was asking about me, I developed a work ethic that has served me well.

Just this week, I watched a colleague talking to a young athlete.  I was on the other side of our clinic so couldn't hear her words. 

It seemed like (and later confirmed) my colleague was complimenting the girl's hair and then her sweater.  You could see the delight in the in the youngster's body language. 

Maybe she didn't get complimented often.  I know that my colleague is a wonderful lady herself and a positive role model for those athletes that she serves.

What I watched was just further affirmation of the influence we can have on others without even realizing it.

For some reason, my wife and I have watched a couple of movies in recent weeks that featured basketball coaches that did a lot of yelling.   They were successful so they probably did a fair amount of coaching too but I'm pretty sure nobody looked at those coaches and said "that's who I want my child to play for."

The last coach that I encountered around here that I didn't particularly care for got the attention of his players by stomping his foot on the ground. 

Acting like a 3 year old is what I used to think about when this coach would stomp his foot on the floor.  I've watched the youngest of my grandchildren when he is at wit's end about something.  He sometimes demonstrate the same stomp.  Where do they learn this stuff?

I wonder if that's how this coach wants to be remembered.  I doubt it.  He probably just wants to be remembered by this wins.

We must always think about the influence we are having on others, every moment of every day.  I try and take that attitude.  Every moment.  Every day.  

For me, it all started (in another story I've told too many times) when a buddy and I were doing something we shouldn't have been doing at about age 10 and a young mother watching us told her small child "don't grow up like them."  It changed me.  On the spot.

We tell our athletes that they should be role models, that little eyes are always watching you.   Well, they are. 

Watching how you act, how you run, how you play the game. Hearing what you say and how you say it.  Copying your mannerisms and your attitude.

What do you want to be remembered for?

Tribute to Educators Everywhere

Tom Rothwell died last Sunday.  He was 91.  He was also my junior high principal.

I'm gonna get right to the point of today's column:  Teachers, coaches, principals--what you do counts.  You are influencing young people in ways that you probably never know about.

I've spoken about my high school football coach, Bert "Chig" Ratledge (although he will never ever ever be anything but Coach Ratledge to me), and the influence he has had on my life.

Mr. Rothwell was the same way, affecting generations of young folks as an educator, principal, and coach.

He was also a family friend.  I have great memories of visiting his home in downtown Philadelphia, Tennessee.  He collected hand guns and I was fascinated by that.

He and my dad seemed to really connect.  They probably couldn't have been more different in a lot of ways.

Mr. Rothwell had a full head of regal hair as long as he lived.  I don't remember my dad without his male-pattern baldness.  Mr. Rothwell went to college while my dad finished only 6th grade.  Both served in the Navy in World War II. 

One was tall, the other short.  One was quick-witted and perpetually in motion.  The other one moved and spoke slowly and with grace.  Yet both were highly intelligent, passionate about a lot of things, and totally devoted to their families. 

His daughter Ann and I went to school together from kindergarten through high school.  She and I remain friends today.  A couple of years ago, Ann and her dad came to a concert that my gospel quartet did at a church in Sweetwater.  His presence there remains a memorable honor for me. 

I can remember being in his office as a 6th grader, my transgression long forgotten.   I'm sure I was trembling with fear.  As was common in that day, he had a paddle in the corner but that's not what frightened me. 

His disapproval was far, far worse than any physical punishment he could have dished out.  Such was the respect that I had for him.

And I wasn't alone in that.  I've heard the same story many times from others that attended Loudon Junior High School.

I had him as an 8th grade science teacher.  I'm not sure why he was teaching that class but it was during a time when I thought that it wasn't too cool to be a "brain."  I wanted to be a "jock."  He straightened me out with his expectations for me.

Interestingly enough, it was about the same age that my daughter had the same dilemma.  I'm betting that it was a teacher at Maryville Middle School that helped her get through that stage.

Mr. Rothwell coached basketball from time to time, but I never played for him.  Football was always my sport. 

Because of grandsons, he has been a fixture at Alcoa High School football games, always wearing a hunter's orange cap in the stands so those same grandsons could find him.

He called me Joebee for as long as I can remember.  He will be missed by many.

For you teachers, coaches, and principals:  When the hours seem long, when you think no one cares, when the job seems thankless, be reminded that you are making a difference in somebody's life. 

Your job is not always teaching math and grammar and science.  A lot of the time it's about building adults.  

Fitness 102

I got stopped in the parking lot just the other day.  "You've told us what not to do (bench press, et cetera), how about telling us what we should be doing?"

My question back to him was "what do you want to accomplish?"

"Live longer, stay healthy, protect my joints, maintain muscle tone."

Sounds like the same thing that pretty much everybody that exercises regularly wants.  So I promised this column.  On the spot.

What should you do?  Here's one man's opinion.  Nothing here is new.  I've listed all this stuff before. 

Exercise regularly.  Not just every once in a while.  At least 5 times a week.   52 weeks a year.  

Sound like a lot?  You gotta figure it in context.  One of my favorite cartoons says "what fits your busy schedule better, exercising one hour a day or being dead 24 hours a day?"

The strength of any fitness program is in persistence.  It's often not the person who works the hardest.  If you give it all you have every single exercise session, you're going to burn out or get injured or both.  It's not so much the fable of the Tortoise and the Hare but longevity breeds success when it comes to your fitness.

In other words, if you stay with it, it will work for you.

Find a partner.  Or partners. 

Two big reasons.  Accountability and competition.

Accountability.   If someone is looking for you to be there to join them in a workout, you'll make some of those sessions that you would otherwise have skipped. 

Competition.  You will work harder if someone is working with you.   It's just human nature.  You will try harder, go longer...just generally put more effort into it if somebody is along for the ride

Having a partner in your fitness pursuits also makes it more fun.  Maybe misery does love company but the camaraderie and friendly teasing that comes from a group effort makes the time go easier.

Find something that you can enjoy doing.  Maybe not every workout.  Sometimes you just don't want to be there but need to put in the time anyway.  

But playing games or doing what you enjoy makes any program sustainable.  Tennis, basketball, cycling, running (although I can't personally vouch for running--if you see me running, take off--something is chasing me).

It's got to have two components:  strength training and cardio training.  If you can mix the two, as with High Intensity Interval Training (HIIT), then you may have found the magic formula.

I've said it many times before:  The most important muscle you have is that one in the middle of your chest (your heart).  You've got to work it to keep it healthy.  But to protect our joints so that we can stay active, you've got to mix in some strength training.  It's more important for the 50-something to lift weights than it is for the 20-something.

Just remember that every day, you've got to get your heart rate up and keep it there long enough to develop good heart health.