Years ago I read a book entitled The T-Factor Diet by Martin Katahn. I've always remembered a phrase from the book: "It Takes Fat to Make Fat".
That phrase stuck with me, most likely because it is true. Katahn's phrase may have lots of value for individuals seeking to improve their health and lower their weight.
The simplicity of "it takes fat to make fat" frightens us. If you eat less fat, you will lose weight. The T-Factor Diet encouraged readers to count grams of fat in their diet, rather than count calories. Reducing fat consumption would lead to weight loss, Katahn predicted.
A more subtle insight to the benefits of reduced fat come from a second book, more anthropological and philosophical than dietary: Affluence Without Abundance by James Suzman.
Suzman's book about the African Bushmen of the Kalahari provided an account of their diets. He described a the hunter/gathering tribe consuming a constricted number calories from very few food sources, including some millet. They ate meat rarely. The aridity of the climate severely limited the foodstuffs provided by their gardens. I noticed in the book's photos the beauty and strength of the tribesmen's bodies despite their limited intake of calories. Apparently the resources present in this arid landscape were sufficient to build a strong and healthy body.
Look at reviews of the book on Amazon.com and you become convinced that Katahn's program works. There are present-day diets that refute Katahn's contention on the value of reducing fat intake. I'm not sure why diets would be encouraging people to increase their fat intake? The fad diets probably have complicated explanations for the recommendation that eating fat is good for you, but this defies logic.
Disclaimer (joking)
Avoid the following topics:
Religion
Politics
Sex
Money... and
Diet
Discussions around diet quickly become heated and over-wrought. Dietary habits are almost as charged as the least recommended conversation topics-- religion and politics. Two other sensitive topics--sex and money-- are other subjects mostly avoided in polite society. I'm going add one more sensitive topic to the list-- diet. Though I mentioned it here, please don't say a word about this to your friends!
Monday, August 28, 2017
Sunday, March 12, 2017
Cholesterol Down-- get the river flowing through your blood vessels!
You often hear about cholesterol and the importance of reducing cholesterol levels in your blood. How does is work? I turned to an expert and the information is amazing. Janet Bond Brill, author of Cholesterol Down (2006), my resource for this blog entry. I'm grabbing quotes for pages 191-195 in her book. It gets a little technical-- but a bit of exposure to the science may increase your dedication to an exercise program. I'm trying to follow Dr. Brill's explanations-- and I present them in an abridged version below.
LDL, or low density lipoprotein, is the bad cholesterol. The LDL cholesterol lodges in "the inner lining of the artery walls and and contributes to plaque buildup and atherosclerosis." Walking, Janet Bond Brill explains, "boosts LDL resistance to oxidation," and this decreases the likelihood that LDL cholesterol will cause atherosclerosis of the arteries.
Heart disease seems mainly to refer to problems that occur in the blood vessels rather than the heart itself. That's been my conclusion, listening to stories from friends and family about cardio procedures most often involving the placement of stents in the blood vessels. I was glad to hear that brisk walking is possibly the best method for maintaining the health of your blood vessels.
5 Fun Facts from Janet Bond Brill, Ph.D.
1) Walking changes the size and shape of LDL (bad cholesterol) particles in your bloodstream, beneficially altering them so that they are less dangerous.
2) Finnish researchers studied 104 men and women on an exercise program (mostly walking) and noticed great results: LDL cholesterol dropped by an average of about 11 percent, but HDL, good cholesterol, increased and the antioxidant potential of LDL was strengthened by a huge 23 percent.
3) Where you store your fat accents your likelihood of developing not only heart disease but also diabetes and high blood pressure. Potbellies are bad. A small amount of belly fat is much worse than fat in other areas such as hips and thighs. Walking trims abdominal fat.
4) Some researchers think that exercise improves the body's ability to utilize insulin. This in turn increases the activity of LDL receptors on the liver, which enhances clearance of LDL from bloodstream, subsequently lowering LDL levels.
5) Imagine that the flow of blood through the arteries is like water flowing down a river. Brisk walking speeds up the flow of blood through the arteries, which reduces clogging and inflammation and there helps prevent the atherosclerotic process.
Oh, and one other thing, okay, make that #6
6) Bumping up the intensity of your workouts increases what is called "shear stress," a substantial increase in the speed of blood flowing through your blood vessels. This leads to increased production of nitric oxide in the cells lining the arteries. Nitric oxide promotes dilation of the vessels' interior diameters, which helps prevent clogging and lessens the chance of a heart attack.
Thank- you Dr. Janet Bond Brill!
LDL, or low density lipoprotein, is the bad cholesterol. The LDL cholesterol lodges in "the inner lining of the artery walls and and contributes to plaque buildup and atherosclerosis." Walking, Janet Bond Brill explains, "boosts LDL resistance to oxidation," and this decreases the likelihood that LDL cholesterol will cause atherosclerosis of the arteries.
Heart disease seems mainly to refer to problems that occur in the blood vessels rather than the heart itself. That's been my conclusion, listening to stories from friends and family about cardio procedures most often involving the placement of stents in the blood vessels. I was glad to hear that brisk walking is possibly the best method for maintaining the health of your blood vessels.
5 Fun Facts from Janet Bond Brill, Ph.D.
1) Walking changes the size and shape of LDL (bad cholesterol) particles in your bloodstream, beneficially altering them so that they are less dangerous.
2) Finnish researchers studied 104 men and women on an exercise program (mostly walking) and noticed great results: LDL cholesterol dropped by an average of about 11 percent, but HDL, good cholesterol, increased and the antioxidant potential of LDL was strengthened by a huge 23 percent.
3) Where you store your fat accents your likelihood of developing not only heart disease but also diabetes and high blood pressure. Potbellies are bad. A small amount of belly fat is much worse than fat in other areas such as hips and thighs. Walking trims abdominal fat.
4) Some researchers think that exercise improves the body's ability to utilize insulin. This in turn increases the activity of LDL receptors on the liver, which enhances clearance of LDL from bloodstream, subsequently lowering LDL levels.
5) Imagine that the flow of blood through the arteries is like water flowing down a river. Brisk walking speeds up the flow of blood through the arteries, which reduces clogging and inflammation and there helps prevent the atherosclerotic process.
Oh, and one other thing, okay, make that #6
6) Bumping up the intensity of your workouts increases what is called "shear stress," a substantial increase in the speed of blood flowing through your blood vessels. This leads to increased production of nitric oxide in the cells lining the arteries. Nitric oxide promotes dilation of the vessels' interior diameters, which helps prevent clogging and lessens the chance of a heart attack.
Thank- you Dr. Janet Bond Brill!
Wednesday, March 1, 2017
Not All Uphill (benefits of walking the hills)
Fortunately, I live close to a hilly neighborhood in Austin, Texas. I've been walking those hills for several years now. The biggest problem in Austin is high temperatures. June heat arrives and you can forget walking the hills after sunrise. But the other 8-9 months usually provide great weather for walking and going up and down hills provides great advantages. I strive for about 2 1/2 miles on these walks and usually take 45-50 minutes to complete the workout. And it is a workout-- just read the comments from Greg Isaacs in his book 10,000 Steps a Day to Your Optimal Weight.
Walking hills is almost like a trip to the gym, but without the bad music, stretchy workout garb, and puddles of sweat. Walking on an incline causes a resistance in your muscles of your legs, and to a lesser extent in your stomach and buttocks, much the same way that lifting weight does. If fact, you will actually build muscle and gain strength with repeated hill climbs. Naturally you also burn calories at a high rate, and your lungs and heart get a better cardiovascular workout. (p. 165)
Years ago I heard that walking uphill has different benefits from going downhill and Greg Isaacs explained the difference:
Incredibly, it is not just going up that provided this double-coupon of benefit. Walking downhill has its advantages as well. Doctors at the Voralberg Institute in Feldirch, Austria, examined two groups of people. One group walked up hills and took a tram to the bottom; the other took the tram up and walked down. The researchers were not expecting much from the downhill walking and were surprised to find that it significantly lowered blood sugar level, a risk factor for Type II adult-onset diabetes. Uphill walking lowered triglycerides-- fat in the blood, a risk factor for heart attacks-- but did not have the same sugar-lowering effect as downhill walking. Both groups experienced lowered cholesterol levels, the uphill group more than the downhill. Researchers concluded that the practice of downhill walking is a a good starting point for people who are new to exercise.
Take a look around your town, even if you don't live in the Swiss Alps, and find some hills. They may, or may not, be alive with music, but at least it won't be bad gym music. The health benefits will be music to your ears!
Walking hills is almost like a trip to the gym, but without the bad music, stretchy workout garb, and puddles of sweat. Walking on an incline causes a resistance in your muscles of your legs, and to a lesser extent in your stomach and buttocks, much the same way that lifting weight does. If fact, you will actually build muscle and gain strength with repeated hill climbs. Naturally you also burn calories at a high rate, and your lungs and heart get a better cardiovascular workout. (p. 165)
Years ago I heard that walking uphill has different benefits from going downhill and Greg Isaacs explained the difference:
Incredibly, it is not just going up that provided this double-coupon of benefit. Walking downhill has its advantages as well. Doctors at the Voralberg Institute in Feldirch, Austria, examined two groups of people. One group walked up hills and took a tram to the bottom; the other took the tram up and walked down. The researchers were not expecting much from the downhill walking and were surprised to find that it significantly lowered blood sugar level, a risk factor for Type II adult-onset diabetes. Uphill walking lowered triglycerides-- fat in the blood, a risk factor for heart attacks-- but did not have the same sugar-lowering effect as downhill walking. Both groups experienced lowered cholesterol levels, the uphill group more than the downhill. Researchers concluded that the practice of downhill walking is a a good starting point for people who are new to exercise.
Take a look around your town, even if you don't live in the Swiss Alps, and find some hills. They may, or may not, be alive with music, but at least it won't be bad gym music. The health benefits will be music to your ears!
Saturday, January 14, 2017
Diabetes (Type 2) and Better Health: Your Blood Never Lies
Several years ago I received a shocking phone call from my physician with sobering news: "You've got diabetes." I steadied myself. I had been going for physicals every year since about 1995 and getting my blood work done every year since. He was referring to Type 2 Diabetes and may have been overstating the case. My A1C test showed a blood glucose level that exceeded 6.0 and I was overweight.
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
Probable Cause
Longing
for what might have been. A great need to control. Deep sorrow. No sweetness
left.
New
Thought Pattern
This moment is filled with joy. I now choose to experience the sweetness of today.
This moment is filled with joy. I now choose to experience the sweetness of today.
Friday, September 23, 2016
Body Symmetry-- seeking balance on both sides of the body
My body has always been out of whack. One side very strong. The right side. Big musculature. The dominant side. Left side. Very weak. Underdeveloped. I do everything with my right side and the development, and tension, runs through the right side of my body. The asymmetry in my body is very noticeable. No calf muscle in my left leg. Much more strength on my right calf. Much better coordination.
My beard grows thicker on the right. My left side uncoordinated in comparison to the right. I've made a conscious effort to restore balance. Started shaving using my left hand. Learned how to pare an apple, the one that goes in my oatmeal each morning, using the left hand. Now I can take the skin off of an apple very easily with my left hand. Slow progress.
Even learned that my eyes are asymmetrical. Funny thing though-- I see better with my left eye. The relaxed eye can see more efficiently than the tense, hardworking eye. How do you make your weak eye stronger? Looked into the Bates method of eye improvement. Started wearing a patch over my good eye to make my right eye get more active. May be working? When I go on walks I cover the left eye of my sunglasses. The right eye looks down the street. Things are blurry with that eye. But maybe the right eye will improve by being forced to work? That's my plan. The eye doctor took a picture of my eyes and said "Wow, your eyes are not symmetrical at all." The blood vessels in each eye looked very different.
I have noticed some changes. Strength comes from coordination. Learning to use the left leg for walking. Trying to reduce the dominance of the right leg and right foot. Look at the bottom of your tennis shoes. See how each shoe has been worn out differently. The dominant foot shows much greater wear on the bottom of the tennis shoe.
Steph Curry, great basketball player for the Golden State Warriors, can be seen bouncing basketballs with both hands. The simultaneous dribbling is amazing. He has super control, super balance between right and left side. How can a slender man, not near as tall as his opponents, score so many points. He has superior coordination-- and coordination = strength. Steph Curry's musculature pales in comparison to most of the other NBA players in the league. He is the most coordinated among a peer group of the most gifted athletes in the world.
Imagine how strong you will get if you develop your non-dominant side. My left side has been sitting there like a dormant resource. I'm trying to bring the left side somewhat closer to the right side in terms of strength and muscular development. It the case of vision, I'm striving to relax the right eye to get better vision, something closer to the relaxation of my left eye. It's all about better balance!
My beard grows thicker on the right. My left side uncoordinated in comparison to the right. I've made a conscious effort to restore balance. Started shaving using my left hand. Learned how to pare an apple, the one that goes in my oatmeal each morning, using the left hand. Now I can take the skin off of an apple very easily with my left hand. Slow progress.
Even learned that my eyes are asymmetrical. Funny thing though-- I see better with my left eye. The relaxed eye can see more efficiently than the tense, hardworking eye. How do you make your weak eye stronger? Looked into the Bates method of eye improvement. Started wearing a patch over my good eye to make my right eye get more active. May be working? When I go on walks I cover the left eye of my sunglasses. The right eye looks down the street. Things are blurry with that eye. But maybe the right eye will improve by being forced to work? That's my plan. The eye doctor took a picture of my eyes and said "Wow, your eyes are not symmetrical at all." The blood vessels in each eye looked very different.
I have noticed some changes. Strength comes from coordination. Learning to use the left leg for walking. Trying to reduce the dominance of the right leg and right foot. Look at the bottom of your tennis shoes. See how each shoe has been worn out differently. The dominant foot shows much greater wear on the bottom of the tennis shoe.
Steph Curry, great basketball player for the Golden State Warriors, can be seen bouncing basketballs with both hands. The simultaneous dribbling is amazing. He has super control, super balance between right and left side. How can a slender man, not near as tall as his opponents, score so many points. He has superior coordination-- and coordination = strength. Steph Curry's musculature pales in comparison to most of the other NBA players in the league. He is the most coordinated among a peer group of the most gifted athletes in the world.
Imagine how strong you will get if you develop your non-dominant side. My left side has been sitting there like a dormant resource. I'm trying to bring the left side somewhat closer to the right side in terms of strength and muscular development. It the case of vision, I'm striving to relax the right eye to get better vision, something closer to the relaxation of my left eye. It's all about better balance!
Friday, August 26, 2016
Health Wisdom from the Blue Zones
Been reading a book called "The Blue Zones: 9 Lessons for Living Longer." Find the book very enjoyable and got some tips for healthy living from around the world. Dan Buettner has traveled the world to speak with centenarians, especially those countries with unusually large numbers of people who have reached the age of 100 years and continue to prosper and enjoy life well into very old age.
Buttoner interviewed older men in Sardinia, a place where men seem to do especially well. He also describes wisdom gained in Okinawa, from 7th Day Adventists living in Southern California, strong believers in vegetarianism, and in Costa Rica. Interestingly, many of the healthiest people come from areas with low socio-economic status. Apparently money cannot buy you health. Actually having endured some level of poverty seems to have strengthened these people. Simplicity is often the key. The long-living men in Sardinia had separation from some of the demands placed upon women in their families. The men tended to the flocks. Women took more responsibility for the day-to-day survival of the families, handling the management of money and the well-being of the children. Less stress for the men seemed to help.
A few tips from the 7th Day Adventists--
* 2 or more serving of fruit per day (less lung cancer)
* legumes (peas & beans) 3 times a week (reduces colony cancer)
* tomatoes-- less ovarian cancer
* 5-6 glasses of water (reduces the occurrence of heart attacks)
The group studies in Costa Rica, called Nicoyans, imbued in their men a strong sense of service to their families. The centenarian men felt great loyalty to their family and drew a powerful sense of service from their devotion to children and grandchildren.
Notice that though the Sardinian men benefited from their separation from societal pressure, and were still very valued by their society, and the Nicoyan men maintained great commitment to their families-- neither group emphasized macho-style competition. Both societies had lots of integration across the family unit. People, and especially men, felt valued and important. Nice to know that the older generation was cherished in all groups I have read about in the first portion of the book-- Sardinians, Okinawans, Seventh Day Adventists, and Nicoyans. And the health of these various groups benefited from the separation from mainstream dietary influence-- the modern junk food diet was not known to any of these traditional societies.
Buttoner interviewed older men in Sardinia, a place where men seem to do especially well. He also describes wisdom gained in Okinawa, from 7th Day Adventists living in Southern California, strong believers in vegetarianism, and in Costa Rica. Interestingly, many of the healthiest people come from areas with low socio-economic status. Apparently money cannot buy you health. Actually having endured some level of poverty seems to have strengthened these people. Simplicity is often the key. The long-living men in Sardinia had separation from some of the demands placed upon women in their families. The men tended to the flocks. Women took more responsibility for the day-to-day survival of the families, handling the management of money and the well-being of the children. Less stress for the men seemed to help.
A few tips from the 7th Day Adventists--
* 2 or more serving of fruit per day (less lung cancer)
* legumes (peas & beans) 3 times a week (reduces colony cancer)
* tomatoes-- less ovarian cancer
* 5-6 glasses of water (reduces the occurrence of heart attacks)
The group studies in Costa Rica, called Nicoyans, imbued in their men a strong sense of service to their families. The centenarian men felt great loyalty to their family and drew a powerful sense of service from their devotion to children and grandchildren.
Notice that though the Sardinian men benefited from their separation from societal pressure, and were still very valued by their society, and the Nicoyan men maintained great commitment to their families-- neither group emphasized macho-style competition. Both societies had lots of integration across the family unit. People, and especially men, felt valued and important. Nice to know that the older generation was cherished in all groups I have read about in the first portion of the book-- Sardinians, Okinawans, Seventh Day Adventists, and Nicoyans. And the health of these various groups benefited from the separation from mainstream dietary influence-- the modern junk food diet was not known to any of these traditional societies.
Thursday, June 23, 2016
Swimming: good day in pool
Swimming used to intimidate the hell out of me. Still does. But now I'm working on it. Good policy-- you must do the thing you're afraid of... believe it was Eleanor Roosevelt who said that.
I find that lap swimmers intimidate me the most. These human dolphins go up and down the pool, turning underwater like Michael Phelps when they get close to the wall and speeding off to do another lap. I never thought I could do laps back and forth, to and fro, again and again.
Okay, the unbelievably good lap swimmers still put me to shame. I can go back and forth, but not very quickly, even with the mini-fins. But I am going back-and-forth. Yes, actual laps! Not sure if I have a best stroke. I can do the crawl or freestyle and that's the granddaddy of all strokes. The kicking part still eludes me, but I have the arm movements and I breath on either side. Usually I'll recover with some sidestroke after exerting myself with the crawl.
My two areas of progress.
1) How to Kick with Swim Fins on Breast Stroke:
I watched a DVD on how to kick with swim fins. One guy explained that the breast-stroke kick involves using the fins like paddles. That kick resembles a frog kicking in the water. In order to get some power out of the fins, he explained that you bring your heels together behind you. That turns the fins sideways. Then you kick out, like the frog does. Wow, I did get some more power with that kicking method and felt better, and slightly faster, with my breast stroke today.
2) Increase Breathing Power and Lung Capacity:
Saw I guy who could swim 2/3 the length of the pool underwater! Spoke to him afterwards and told him how amazed I was. Asked him about it. He said he sometimes just works on holding his breath while swimming. Then it dawned on me. I could practice underwater for distance, but can also just practice going longer without taking a breath while doing freestyle swimming. I could increase my lung capacity as part of the normal lap swimming.
Realized a big part of swimming is confidence about breathing. How do you stay calm, keep breathing and wait to get your strength back. Much of it is learning to breath. Breathing is how you stay calm. Getting yourself to relax in the water is what swimming is all about.
Okay, it ain't rocket science. But it did feel like progress!
I find that lap swimmers intimidate me the most. These human dolphins go up and down the pool, turning underwater like Michael Phelps when they get close to the wall and speeding off to do another lap. I never thought I could do laps back and forth, to and fro, again and again.
Okay, the unbelievably good lap swimmers still put me to shame. I can go back and forth, but not very quickly, even with the mini-fins. But I am going back-and-forth. Yes, actual laps! Not sure if I have a best stroke. I can do the crawl or freestyle and that's the granddaddy of all strokes. The kicking part still eludes me, but I have the arm movements and I breath on either side. Usually I'll recover with some sidestroke after exerting myself with the crawl.
My two areas of progress.
1) How to Kick with Swim Fins on Breast Stroke:
I watched a DVD on how to kick with swim fins. One guy explained that the breast-stroke kick involves using the fins like paddles. That kick resembles a frog kicking in the water. In order to get some power out of the fins, he explained that you bring your heels together behind you. That turns the fins sideways. Then you kick out, like the frog does. Wow, I did get some more power with that kicking method and felt better, and slightly faster, with my breast stroke today.
2) Increase Breathing Power and Lung Capacity:
Saw I guy who could swim 2/3 the length of the pool underwater! Spoke to him afterwards and told him how amazed I was. Asked him about it. He said he sometimes just works on holding his breath while swimming. Then it dawned on me. I could practice underwater for distance, but can also just practice going longer without taking a breath while doing freestyle swimming. I could increase my lung capacity as part of the normal lap swimming.
Realized a big part of swimming is confidence about breathing. How do you stay calm, keep breathing and wait to get your strength back. Much of it is learning to breath. Breathing is how you stay calm. Getting yourself to relax in the water is what swimming is all about.
Okay, it ain't rocket science. But it did feel like progress!
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