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Minutes: It’s time to start taking care of your heart (10/23/2013)

October 25, 2013

Invocation:  Claude Saks

Flag Salute:  Kim Coley

Raffle: Bill Boyd

Visiting Rotarians: Rosana Swing

Guests: Norma Lule (teacher), Chris Sanchez (Student of the Month), Lucy Sanchez, Joel Castillo (uncle)


  • Lucille Ramirez:  Student of the Month from La Cuesta Continuation High School, Christian Sanchez with teacher, Norma Lule. Mother, aunt & uncle also attending. Chris is always eager to learn, and while other students started getting lazy when summer got near, Chris was always asking to learn more. Chris really enjoys La Cuesta and because of the smaller size, he likes that he can easily get help. He wants to go to SBCC and study something in the field of law.
  • Tom Heath announced Camp Whittier Work Day (Saturday, 11/16). We are going to have a work day at Camp Whittier. In previous years we’ve done landscaping, repairing and replacing bridges, irrigation, chop firewood, etc. Projects for this year: Replace the floor in the main kitchen with sanitary tile floor. Put down wood flooring in the medical area. Painting and a little bit of landscaping. Hours are 8 am to 4p m. This year they are putting on a BBQ for us.
  •  David Velarde told us about the District 5240 Conference and how his talk went. There were talks by two former RI presidents. Our club was well represented. The local Rotaract club gave a presentation about a house they built in Mexico. A club in Carpinteria told about how they hauled a thousand books to a new library they built. David presented about the pallet jack that our local clubs donated to the Food Bank. There was a Polio Plus raffle, and they had raised $6,300. Someone donated a check which brought it to $7,000 then another $500 check was given. There was a nice memorial for Arnie Dowdy. It was the first district conference he’s attended that had jello shots.
  • Andy Doerr reported on the Fiddlers’ Festival. Thanks to all the volunteers. Personally, this is what he has been trying to get to for the last five years. It was a beautiful day and we got lots of people coming out to jam. Joaquin came out from a back office at UCSB to compliment Andy on the festival. He thanked Gary Jensen, Ken Beisser, Mark Reinhardt, Bill Boyd, Bill Abel, David Velarde, Joanne, Claude, Sandra, Richard Redmond, Tom Heath, Jim Ruh, Liz Alves, Susan Klein-Rothschild, Jeff, Sandy Grasso-Boyd, Dacia Harwood and more. Approximately 1,100 attendees. We probably made around $10,000.
  • Joanne Orenstein announced next week’s speaker. We are going to have Elizabeth Stewart who is a fine arts appraiser. You can bring in your antiques for appraisal. It should be an interesting program and interesting to see what your fellow club members bring in.
  •  Mark your calendars for the annual Sunrise Holiday Party to be held 12/6, Fri., at Ennisbrook.  Details will follow as Diana Cecala‘s team organizes this event. Thanks to Ed Flemming for providing a venue.
  • Next week we get to wear our most favorite Halloween mask, hat, whatever! So please come dressed in something for Halloween. There might even be a prize for the best costume/hat! Great way to start the morning off… – I’d like for everyone to wear their funny hat or a mask or a costume.
  • Next week’s duties are:  Greeters: Ed Fleming, Jody Dolan-Holehouse;  Flag: Fred Gaeden; Invocation, Claude Saks; Raffle: Diana Cecala; Sgt. in Arms:  Tom Heath
  • Don Bennett reminded us we’re celebrating our club’s 25th anniversary of our Polio Plus program. Turn in pledges for Polio Plus.
  • Getting To Know You with Scott Johnson: What did you want to be when you grew up? I wanted to write code. My first computer was from K-Mart and it and it had 4K of memory and I started writing code on that. I never considered anything else.
  •  Jim Ruh won the raffle!

Program: Dana Goba introduced Dr. Daniel Jurewitz and his program, “Exercise and the heart:  too much of a good thing?”

  • He is currently a cardiologist with the SB Cardiovascular Group. He has done volunteer projects.
  • He and his wife moved here in July. She’s a Gaucho. They have family in the SB area.
  • He is not paid by any pharmaceutical companies. I don’t have any patents and I am not endorsing anything.
  • He is a self-proclaimed recovering CRJ – Certified Recovering Jock.
  • We’ve moved away from doing a lot of manual labor. My dad involves sitting in front of the computer a lot. Newton’s first law about motion. Someone needs to get people to get off the couch and moving.
  • In 2009-2010, 35.7% of U.S. adults were obese. Currently 40% of us are obese in the U.S. The CDC did a study of physical inactivity among U.S. adults in 2009. In the western U.S. we tend to do a lot better. Colorado does the best.
  • TV watching is the most pervasive sedentary behavior. On average, about 5 hours a day. Increased risk of cardiovascular disease. As you get beyond 4 hours a day of TV viewing, you start increasing your risk by 15% of developing heart disease.
  • It doesn’t take a lot of activity to make a difference. Statistically people who do light activity have the same survival rate as people who do moderate or vigorous activity. Much better than inactive people.
  • Are we talking the talk? Are doctors hypocrites? 76-92% of PMD’s responded that physical activity is important. 7-19% of doctors felt unaware of guidelines or ways to recommend to therapy.
  • Recommendations for activity – 30 min/day moderate activity at least 5 days a week. 20 min day vigorous activity at least 3 day/week. Combination of moderate and vigorous activity. Resistance exercises at least 2 days a week on non-consecutive days.
  • Recommendations for Intensity: 220 – age. %Heart Rate by peak Heart Rate at maximal/symptom limited exercise tolerance test
  • Why is exercise important? In the first few days, increase in muscle tone and energy. Within 1-2 weeks, improved oxygen efficiency / muscle metabolism. Your muscles start becoming very efficient with oxygen and nutrients. It learns to do more work with less nutrients. It tells the heart you don’t have to work as much. Athletes can do the same amount of work without having their heart rate rise as much. Within 1-2 months the heart starts to enlarge.
  • Get a pedometer and track your steps. As long as you are covering between 8,000 – 10,000 steps per day, you’ll be in a good range. We can get these steps in by making some small behavioral changes such as not parking so close to the door of the supermarket. Or purposely park on the second or third level of the parking level then walk down the stairs.
  • What is stopping us from achieving our goals? Our busy schedules get in the way. The early morning is the time we all have to ourselves.
  • Some things he’s learned: If you’re a busy professional, work out in the morning. Eat breakfast, eat breakfast, eat breakfast! Eat complex carbs, not soda or coffee. Pack your lunch. Workout with a friend or family member. Try to change all of your white carbs to brown. For example, use brown rice. Eat whole wheat pasta instead. Look for 4-5 grams of dietary fiber, per serving. White starches instantly changes to sugar in your body. It makes you famished in 1.5-2 hours after you eat, which makes you eat more. Sugar in many cases is the greater enemy than fat. Eat your avocados! Don’t eat whole fat dairy. Almonds are terrific. Olive oils are great. Chris Baxter says to get protein into your breakfast. The two things that make you full the longest are lean proteins and good healthy fats.
  • Be patient with yourself, some lose initially, some gain, but if you don’t quit you are going to win in the end!
  • As a token of our appreciation, it is the Club’s practice to donate 15 dictionaries to local 3rd graders in the speaker’s honor.
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