THE QATSPY® Quapaw Aviation Tactical Sportswear Performance Yellowstone Outfitters Company, An Authorized Distributor for US WINGS®
LADIES- LET’S PUNCH OUT HEART DISEASE FOR EVER- WEAR RED
By: Charles W. Boatright
Wear Red is to Know Your Tri-Factor Numbers– Blood Pressure ■ Glucose ■ Cholesterol Since February is Women’s Heart Health & Fitness Month
Wearing RED reminds women to know their Tri-Factor numbers that are key to improving women’s heart health and to avoid heart disease, as well as to improve their overall health and wellness. The number ONE cause of death among women is heart disease that can be avoided by using your Tri-Factor numbers to track and improve your overall health by Dieting, Exercising, and having an active Lifestyle. In other Words, get moving and keep a check on your numbers!
One thing that Title-Nine (9) has done is to get young ladies involved in sports and for them to see the benefits of diet, exercise, and having an active lifestyle and the effects on their health and performance later in their life. The benefit of these young ladies being involved in athletics now allows them to understand the importance of maintaining their health and fitness that hopefully they will carry on through their entire life.
Maintaining a healthy diet, regular exercises, and an active lifestyle are essential for lowering your blood pressure, blood glucose, and cholesterol levels (BPGC). All of these are key indicators in order to maintain your heart health that also improves a woman’s overall health and wellness. What you do for your heart, you do for your overall health, as well.
A Brief Summary following a DEL:
D- DIET Based on WHEN and WHAT You Eat
WHEN to Eat- Your body metabolizes food effectively between 9 a.m. and 6 p.m. Eating past 6 p.m. has a negative impact on all three of your Tri-Factor readings, BPGC. John Tesh read a great report from Cleveland Clinic on May 11, 2022 on his radio show, Intelligence for your Life, about how eating past 6 p.m. heightens your blood pressure, glucose, cholesterol levels and causes your skin to age faster. Believe me ladies, you don’t want your skin to age faster, if at all possible! Your skin is like a neon sign showing the status of your overall health and fitness.
Eating past 6 p.m. interferes with your body’s natural ability to repair and rejuvenate your skin at night while you are sleeping, especially if you exercise during the day with strength training. See ladies, Sleeping Beauty wasn’t just a myth, but is based on scientific evidence.
But ladies there is another benefit of NOT eating past 6 p.m. and that is to improve the health, tone, condition, and the appearance of your skin. I found this out myself when I started eating between 9 a.m. and 5 p.m., starting in November of 2014.
Besides dropping 45 Lbs. in 13- weeks, I also dropped the appearance of the age of my skin. A little over two (2) months, I noticed some significant improvement in my skin to where I noticed that I had skin that I had in my mid-30’s at age 57, at the end of February of 2015. Shown below, I’m in our hangar on January 02nd, 2023, doing a photoshoot for our sportswear that I carry in THE QATSPY® online store.
WHAT to Eat- Eat a diet that is high in protein, fiber, omega-3’s, probiotics and prebiotic and low in sugars and those pesky hidden sugars, your starches. The other problem with starches is that they are laced with salt; try eating just one potato chip. One food that I have at every lunch and at every dinner is pinto beans that have a Health Index No. of 2.75. Another great food selection is Turkey, with a Health Index of 1.25. My menu consists of food that is at or below a Health Index number of 3.25.
Here is WHY the Health Index (HI) number is important to you, because you just can’t just go off the amount of sugar on the Nutrition Label. The reason is what type sugar that particular food selection has. Below I have Nutrition Labels for a Sweet Potato and an Idaho Potato. Even though the Sweet Potato has a higher sugar component, it is actually healthier for you with a Health Index of 2.77:
I use nine (9) data points from the standard Nutrition Label to find the Health Index number. Below is a Nutrition Label for Pinto Beans:
As a result of eating based on WHEN and WHAT, I have posted below my regular blood pressure reading at age 65, without taking any type or kind of prescribed medication. One thing I do is to take a Beet Root supplement:
E- Exercise Based on CAST Fitness:
CAST is Cardio-Aerobic and Strength Training. Examples of Cardio-Aerobic exercises are- Resistance Walking, cycling, golfing, tennis, jogging, boxing bag workout, and other activities that get you moving and your blood pumping (cardio) and to increase your oxygen levels (aerobics) that you enjoy doing. You want to have one or more Cardio-Aerobic activities, spanning a minimum of 15-minutes, for a minimum of four times per week, along with strength training.
Resistance Walking- Is walking with weights in your hands or back pack.
Ladies, please include strength training in with your regular workout sessions. And if you want great glutes and quads, do squats that I demonstrate in my training videos.
Strength Training– Your heart is a muscle and strength training and is great to tone and strengthen your entire muscular system, including your heart. Now ladies, strength training triggers receptors under your skin to release natural growth hormones called Fibroblast Natural Growth Hormone. These receptors are connective tissue that supply collagen to your skin and joints. These receptors are turbocharged by strength training to release these hormones. I credit my cardio-aerobic and strength training, along with my diet, for the condition of my skin at age 65.
Before you think that you have to become a powerlifter or an Olympic athlete to gain benefits from your fitness, let me assure you that you DON’T! It is not the amount of weight that you lift, but the reps that you do per set. In my gym, I have very simple and inexpensive exercise equipment.
Below I’m shown in my gym, where I just turned 65 that shows the extent of the exercise equipment that I use. I don’t even have a dumbbell weight over 45-Lbs. What you see here is all I use. A lot of my exercises are done with elastic resistant Tubing. Great for toning and strengthening your muscular system and skin.
Ladies, even if you just have a door and a few elastic resistance tubing, then you have your gym and fitness program. You can add additional exercise equipment later, as needed. Place the tubing where it is anchored on the hinge side of the door for safety reasons. You want to pull against the jam of the door frame when the door is shut.
L- Lifestyle:
A great lifestyle activity is a hobby that you enjoy doing, like sewing, wood working, welding, writing, as I do, volunteering or gardening. The reason is that these can become your second career when you retire, so STAY ACTIVE. Believe me or not, I started sewing and have enjoyed it, right along with my welding and carpentry that I enjoy doing. I’m 5-foot 6-inches in height, so alteration is a must that I do on my Chinos and Oxford button-down shirts to have that tailored fit and look. I even turn the shirt inside-out to put a taper on each side of my Oxfords, from just below the pocket to the tail end.
Get involved in a sport(s) that offers you a chance to have a social outing with friends, for both an active lifestyle and a social component. You want to be involved in a sport(s), both as a participant and as a spectator. A number of ladies like golf or tennis as a sport to play and attend football, basketball, or baseball games as a spectator. I enjoy tailgating as well.
Each year, I look forward going to the regionals, super regionals, and then the College World Series in Omaha, Nebraska.
I have three (3) monitors at home where I check my Tri-Factor- Blood Pressure, Glucose, and cholesterol levels weekly. If you don’t purchase all three, at least purchase a Blood Pressure monitor that most drug stores carry and set it where you sit the most in your home.
I also have two other articles that describes my DIET, EXERCISES, & LIFESTYLE Performance Health Index System in more detail:
TRUE GRIT: Age-Defying Health & Fitness
The Ramifications & Side Effects of Obesity
These two articles will describe how I dropped 52- Lbs., nine (9)- inches in my waistline and also dropped all of my Tri-Factor numbers. But the most obvious drop that I experienced was dropping 30- years off the condition of my skin at age 65. Both articles provide links to my e-book- THE DELPHI DIET & FITNESS SYSTEM that is on KINDLE for $8.95. This e-book has all my diet and my fitness videos where I demonstrate and describe how to perform all my exercise elements.