Our Next Meeting...
...will be on Monday, April 13th at 7:30 P.M. in the auditorium of the Monroe Community Hospital called: CAN WE TALK?
Instead of one large meeting we will have four smaller ones to allow more people to talk and share. Each group will have a coordinator and members from the Ornish steering committee.
The subjects will range from medical questions to diet to stress reduction.
When Dr. Ornish first planned his experiment on reversing heart disease, he envisioned a three part program of diet, exercise and stress reduction. His research participants initially got together casually to share recipes and chat. From that Dr. Ornish saw the importance of sharing and now his formal programs include group interaction as a fourth part of his program that has great value in the heart disease reversal process.
This should be another interesting meeting that you don't want to miss.
OSGGR is a nonprofit organization based on Dr. Dean Ornish's book
Reversing Heart Disease by diet, exercise,
stress reduction and psychosocial methods. Please join us at the OSSGR meetings.
Meetings are held on the second Monday of the month at Monroe Community Hospital. Members - Free Guests -$3.00
For additional information, call Ed Ehlers at 336-9847, or visit our web page at http://www.geocities.com/HotSprings/2435/
Monroe Community Hospital. (Directions - From 390 go North on East Henrietta Road. Left to MCH. Right to Parking Lot #1. Enter through the "Hope Entrance Center for Lifetime Wellness." Walk straight to end of corridor. Right at end of corridor. Auditorium is on the right.
MEMBERSHIP SCOREBOARD
Members as of 3/16/98 = 208
Goals: 1/1/97 - 100 (accomplished)
1/1/98 - 200 (accomplished)
1/1/99 - 400
1/1/00 - 800
1/1/01 - 1,000
The next RESTAURANT NIGHT. . .
• • • will be at
Mamasan's
on Wednesday, April 15th
5:00 PM - 6:30 PM
Bring a friend. Sit with and meet other Ornish members.
Call for reservations at 262-4580
Located at 309 University Avenue
CALENDAR
April 13.....CAN WE TALK?
April 15....."Restaurant Night"
Mamasan's
309 University Ave.
April 20.....Small Support Group
Monroe Community Hospital
Room 1FE11
May 11.....Robert Klein, M.D. &
David Stern, M.D.
"Two physicians refer
to recent studies
on homocysteine, cholesterol
& the Ornish Approach"
June 8.....Dolly Dickson &
Allyson Prace
"A survival program for non-cooks
on the Ornish Program"
September 26.....Our 3rd Annual Picnic
Brighton Town Lodge
777 Westfall Road
4:30 p.m. - 9:00 p.m.
(Be sure to let your server know the requirements of the Ornish Diet)
Charlie's Frog Pond
Eggwhite omelets with spinach or artichoke hearts
Ciao
Zero Fat cheese on pizza is available
Little Theatre
Vegetarian Chile
Mamacita's
Black Bean Sweet Potato Burritto - hold the cheese
Mamasan's
Vegetable Soup
Park 54
No fat vegetarian dish
The King and I
Vegetable Clay Pot
Tony Grana's
Vegetable Rice Risotto - option side Marinara sauce
Beans and Greens over pasta
Ed Ehlers' Corner
As many of you know I am planning to go again to the Ornish PMRI California Retreat from July 19-25. They request participants to submit individual questions and concerns. The intent of this article is to do that, and also to use it as an example to encourage our members to also submit questions and concerns to our steering committee who will answer some of them directly in our newsletter or get PMRI's help.
My exercise program consists of walks, single tennis, and circuit weight lifting. I usually do some combination of the above three or four times per week for one hour or more each time.
Dean recommends three one hour walks or six half-hour walks per week which I know is safe. My concern is how safe am I playing tennis and weight lifting.
On tennis, I am not as aggressive as I was 20 or 30 years ago. But, it is very subjective to know how aggressive is too aggressive.
Recently, I have even incorporated a lot of serve and volleys into my game this winter in Florida which requires even more stamina. But playing more frequently has improved my stamina.
I have three things working in my favor. Since my June,'97 bypass my stress EKG no longer shows ST depressions. I wear a pulse meter and don't start the next point until my pulse goes under 140 beats per minute. Also, I am on a beta blocker (Metaprolol) that seems to kick in and stop me whether I want to stop or not. I feel with these things going for me it is reasonable safe, but I am not 100% sure.
Circuit weight training is when you go from machine to machine relatively quickly to keep your pulse rate up, thus getting the dual benefits of muscle building and aerobic exercise.
At a prior Ornish California Retreat they emphasized the importance of doing some weight lifting because the body loses about one to two percent muscle mass per year after the age of about 25. The good news is regardless of age, weight training can build a lot of it back fairly easily. When I do weight training I go to the next machine within one minute or when my pulse rate hits 80 beats/min whichever comes first. My primary physician thought this was reasonably safe and had me get my blood pressure measured immediately after a routine as an extra precaution. (It was close to normal.) What scares me a little bit when lifting weights is how can I tell if I am straining too much. Could I burst a blood vessel or get a heart attack?
My question to PMRI on tennis and weight lifting is what is the probability of me, in my present physical condition, getting a heart attack from either activity? Of course, there are no guarantees and it is impossible for anyone to estimate anything close to an accurate probability, but if the subjective probability was 20% or greater I would have to rethink my program. If they thought it was 5% or less, I will be satisfied.
###
Small Group
Support Meeting!!
Check it out
on Monday, April 20
at Monroe Community Hospital.
For more info, read the following article by
Dale Petschke,
"Love as Medicine:
Needing Each Other"
Love As Medicine: Needing Each Other
Many years ago there was a chance discovery in the obstetrical unit of a hospital where premature babies were being treated. At the time, it was thought that these babies held in incubators were too fragile to be handled very much. But when several babies thrived when others did not, it was found that the babies that responded were indeed being touched and fondled by some of the nurses. A later study, in what today seems like a cruel experiment, some baby chimpanzees were isolated from all touch while others were not. The untouched baby chimps, not only did not thrive like the others, but some even died. This study astounded the researchers: it pointed to the importance of tactile contact. Today, in some parts of our society where the most basic elements of love are absent, similar effects can be seen. Yet the most recent pronouncements by many, including Dr. Dean Ornish, about the positive effects of human companionship—love, if you will—are greeted by most traditional medical practitioners with great skepticism. But like those babies of many years ago, or those baby chimps, there is increasing evidence that love and companionship not only has psychological effects, but physical ones as well. So meaningful is our contact with each other that, astounding as it might seem, there is evidence that it profoundly effects our immune system and the ways our body deals with disease. That is the focus of Dr. Ornish's latest book, "Love and Survival."
Our mission in OSGGR is to provide support in following the four parts of the Ornish Program: Diet, Exercise, Stress Reduction, and Psycho-Social Support. The first three of these we've managed to address in our meetings: our restaurant program, recipe handouts, demonstrations of yoga techniques, and other presentations. Although the fourth part of the Ornish program, psycho-social support was begun in a small way with a weekly men's group, it's been obvious to us that it needed to be addressed in a more general way. Dr. Ornish's book, wonderfully documents the importance of this part of the program.
Therefore, to expand our mission, beginning on Monday, April 20th, we will begin offering a small support group. These meetings will be held each Monday, except for that of our general OSGGR meeting. The place is 1FE11, which is near the Center for Wellness, just down the hall from the main auditorium where our general meetings are held. These meetings are open to all so plan to attend. Our space is limited, but we will expand according to the demand.
YOU DON'T HAVE TO HAVE HEART DISEASE!
Signing people in at monthly OSGGR meetings I get to meet and speak with many interesting people. The conversation often turns to "What brings you here?" and I'm asked if I have heart disease. I do not.
My first OSGGR meeting was in September '96. A recent physical showed I had high cholesterol. My physician suggested I try to lower it with diet on my own, but said often it's difficult and I may want to consider cholesterol lowering drugs. I contacted a nutritionist I knew who gave me many great ideas - one of which was to call OSGGR.
I spoke with Florence Kaplow, who with her husband Ben, graciously agreed to meet with me and made a fabulous "Ornish friendly" lunch. They were incredibly open and informative and had a great impact on my getting involved.
In the year and half that I've followed the Ornish program my cholesterol has come down to what is considered the acceptable range. Ironically, the diet turned out to be the easiest part of the program to follow. Once you get the hang of it there are really many terrific things you can eat.
The other components of the program - exercise, relaxation and psychosocial have been more of a challenge. Having done mostly aerobic activity, the yoga has been hard for me to get comfortable with. However, I've seen the benefits of the stretching, and I've loved the visualization and relaxation at the end. It's something I will continue to pursue.
Right now, one of the parts of the program that intrigues me the most is the psychosocial. In Dr. Ornish's new book Love and Survival , he discusses the healing power of love and intimacy and he states, "I am not aware of any other factor in medicine - no diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery that has a greater impact on our quality of life, incidence of illness and premature death from all causes."
I believe this. Like most of us I know the incredible joy of feeling "connected" - and being understood and supported, as well as the despair of not. Through OSGGR I've heard physicians, psychologists, nutritionists, nurses, yoga instructors, cooks and lay people discuss many different aspects of health and a healthy life. I don't believe one has to have heart disease to benefit from the program. In fact, I believe we may be able to prevent heart disease and other diseases by participating.
I've tremendously enjoyed the people I've met through OSGGR - the learning and sharing of ideas has definitely broadened my scope. If these things are important to you also, perhaps you'll consider joining us. We are always looking for new energy and ideas.
# # #
"Yoga Basics"
Using yoga is one of the techniques recommended in the Ornish Program for relaxation and stress reduction. Some of these techniques have been demonstrated by Carrie Gaynor and Mark Sandler at our monthly meetings, and some have attended their classes. As a guide for those wanting to know more about yoga, its benefits and exercises, Mark and Carrie have suggested we make available a good basic book. A few copies of "Yoga Basics" are available at our library table for purchase at a discounted price. The book is directed at the beginner. It illustrates and describes in detail the basic stretching and breathing exercises. Included also is a section on various meditation techniques.
March Yoga Column
Mark and I enjoyed presenting "Getting a Feeling For Yoga" at the March general meeting. Positive comments were received from many of you. Thank you! Please join us in a heartfelt thanks to our committed yoga students who participated in the event, a few of whom were OSGGR members, (Haim Bober and Bob Klein). We extend a warm thank you to Richard Margolis, for lending us his exquisite slides. You can meet Richard and see more of his work on every 2nd Saturday of the month at his studio, (call 473-0070) or visit his permanent exhibit at the Rochester International Airport.
In addition to a great turnout, we also received some very important questions. We feel that all of the OSGGR members would benefit from hearing the questions and responses to those questions.
The question of the month:
"Is Yoga a religion?"
Response: No, yoga is not a religion, but a rich philosophical system based on a profound knowledge of human nature. Practicing yoga does not mean that you are practicing Hinduism any more than does practicing karate mean that you are practicing Buddhism. However, Yoga has three stages which build upon each other, moving the practitioner inwards toward a spiritual center. For me, that inner place is peaceful and loving. For that reason, yoga can act to enhance any religious practice. Yoga can also stand on its own as a spiritual practice free of any formal religion. My personal experience is that I was drawn to practicing yoga because I felt so good after a practice. My mother used to say that I was different for a few days after my weekly yoga class. She would say I was calmer, kinder, and seemed happier.
Yoga works to dissolve the sense of separateness and isolation in our inner and outer relationships. This can happen in conjunction with or without a formal religious practice. For others, it is a great way to improve the health and fitness of the physical body through improved strength and flexibility and experience a calm mind.
The OSGGR yoga class will be on a short break while I (Carrie) is out for knee surgery (old skiing injury). I anticipate being back in June or July.
Next month's yoga column question is: Should people with high blood pressure practice inversions?
Heart Beats:
According to a new study at the Duke University Medical Center, a stress management program helped heart patients reduce their risk of heart attacks or the need for surgery by 74 percent. The lead researcher of the study, James Blumenthal, said that, in addition to diet, quitting smoking, and controlling blood pressure, you need to manage stress to avert potentially fatal heart problems. All 107 patients in the study suffered from impaired blood flow to the heart during mental stress or during normal daily activities. The study group was divided into three groups: one on a four-month stress management program, another a four-month exercise program, and the third the usual heart care from their personal physicians. In the following three years, only three in the stress-management group suffered fatal or nonfatal heart attacks or required bypass or angioplasty.