Category Archives: Blog Posts

Older But Lighter

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I woke up this morning wanting only one thing for my birthday – to have lost 15 pounds. Well, happy birthday to me. I made it. I’ve lost half of my targeted weight. It made getting a year older not so bad. I may be getting “older” but I’m getting better every day. My health is getting better. My weight loss is definitely better and steady. My attitude towards food is so  much better.

I’ve listened to the 2014 Diabetes Summit for the last nine days. So much valuable information! Even though I don’t have diabetes, I am insulin-resistant. I’ve learned so much about healthful eating and managing weight. It has reinforced my decision to eat low carb diet. I think starting on the Atkins diet was helpful to get the basic ideas for cutting out bad carbs and sugars. But now I see there is much more depth to regulating  body systems using food as a medicine.

Why take medications to reverse conditions that can be managed with proper diet? Diabetes is such an epidemic in this country and totally avoidable. Knowing that I have consciously decided to move away from the standard American diet and towards a lifetime of healthy eating is empowering. It is not easy when you’re start to lose weight to see other people eat those foods you once loved but it gets easier. I thought I never could stop eating sugary foods. I used to stop at Dunkin Donuts and get a vanilla chai latte and a sour cream donut (YUM) on my way to work. Yes, it tasted is really good but I didn’t like the afternoon crash that resulted. I no longer feel the need to sugar up to get through the day. Eating protein and healthy fats give me enough energy to get through the day without lagging. That is a dramatic difference.

Sugar is just one thing out of my diet for good. I’ll go through the other food items that I’ve eliminated and tell you why I made those decisions. If you get a chance, listen to what is left of the Diabetes Summit. There is so much good information – even one session could have a big impact on your thinking about healthy eating.

Slow But Steady

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It’s been slow but I continue on my low carb weight loss. I’ve lost 11 lbs. I’ve stuck with it even when I feel like I’m not getting anywhere. Fortunately, I do not get cravings or feel like I’m deprived. When I look at a bowl of chocolate (my biggest downfall) I think how I will look once I start eating it again. It’s better looking in the bowl.

There have been setbacks along the way. I’ve had problems with acid reflux. I’m having an endoscopy and a colonoscopy tomorrow. My gastroenterologist thinks there could be another reason for my symptoms. Rather than having GERD, I may have Celiac disease. He will take a stomach biopsy to make a definitive diagnosis. I have felt better since I removed wheat and much of the gluten from my diet. It may be that I have to avoid all gluten. Either way, it’s better to know than not.

I’ve tried as best I can to eat low carb and stick to the regimen. Try as I might it is to follow the program, it’s really difficult to get 12-15 grams of carbohydrates from vegetables! It may be the one reason I think I’m not losing as quickly as others. Eating a chef salad the size of a basketball for lunch and having several other vegetables during the day still doesn’t always get me to the goal of 12-15 grams.  But I keep trying.

No matter what the medical tests say, I will continue to work on this low carb diet until I get where I want to be. Twenty more pounds to go. If I make it there, I will post a before and after picture of myself. I don’t want the before picture on the web without the after! I’m not that secure yet.

If you’re my age and you haven’t had a colonoscopy, I urge you to do so. The toughest part is the preparation. But it might save your life!

Low Carb Lowers Weight

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It’s been a rough couple of weeks. I have maintained my low carb diet and continue to slowly lose weight. But in the middle of things, I had a nasty reaction to a new medicine. I couldn’t keep food down for a while so I worried how changing my carb intake would affect my weight loss. Once things cleared up, I managed to keep the weight off and no ill effects from the reaction.

I’m staying on the Induction plan of the Atkins diet. I don’t eat more than 20 grams of carbs per day. I have trouble with insulin resistance and need to control carbohydrates so they don’t break down into sugars. Eating this way has helped avoid cravings and binge-type eating. I don’t feel deprived at all. That’s the part that amazes me. Eating foods with fats in them helps the transition away from sugar a lot easier.

There are so many things that a “mature” woman has to deal with as hormones change.  It’s no wonder that so many woman have hormonal imbalances as they pass into their 50’s. Everyone is different but for me, the low carb diet is the only one that is handling the insulin resistance and helping control the hormonal challenges.

It’s been 7 weeks and I’ve lost 10.5 lbs. It’s not coming off fast but at least it’s steady. Every week I can count on some amount of weight loss. So after a year of struggling with why I can’t lose weight, I finally can say that I am losing weight and plan on continuing until I reach my goal. And then maybe more, if it still feels good!

Atkins Diet to the Rescue

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I have tried many methods to lose weight, as you can tell if you have followed me along this journey. The last two weeks I took on the low carb diet. After two full weeks, I have maintained my original loss of 6.5 pounds, but I have lost inches. I haven’t gotten out the measuring tape yet but clothes are fitting better. Belts are closing on the next hole. Things are definitely changing. I believe the Atkins Diet has come to my rescue.

My next step has been to take on creating recipes that work for both my husband and me. He eats mostly the same things as I do. The food that we have prepared on the weekends has been good tasting and filling. Neither of us are feeling hungry between meals. There’s no feeling of being deprived, even though we are drastically limiting carbs.

I starting modifying recipes to fit our needs. Here’s my low carb waffle recipe (husband approved). I’ve done all the math for you, calculating net carbs, fiber, calories, and protein. If you try it, leave me a comment and let me know how you like it or improved upon it.

Almond Cinnamon Waffles

½ cup almond meal/flour (Bob’s Red Mill)
1 Tbsp. granulated sugar substitute (Splenda)
1 tsp. ground cinnamon
½ Tbsp. baking powder
¼ baking soda
½ cup heavy cream
3 Tbsp. butter, melted
1 large egg 

  1. Grease waffle iron using oil spray. Heat per manufacturer’s instructions.
  2. Whisk together almond meal, sugar substitute, cinnamon, baking powder, and baking soda. Add cream, butter, and egg. Mix until well blended. (Almond meal can have a grainy texture. Mix until smooth.) Mixture will be thin. To thicken batter, add xanthan gum, one teaspoon at a time. (Not included in nutrition totals.)
  3. Once waffle iron is completely heated, place approximately ½ cup of batter in the center. Since the batter is thin, cooking time may need to be increased. Cook until crisp and dark golden brown.
  4. Repeat with remaining batter.
  5. Serve warm. Top with sugar-free syrup. (Not included in nutrition totals.)
    Serving size 1 waffle. Makes 4 waffles. (I used a 7″ round Belgian waffle maker.)Recipe
    Net carbs:        5.7
    Calories:           260
    Fat:                     26
    Protein:            5.4

Item

Net carbs

Calories

Fat

Protein

Almond meal

6

320

28

12

Egg

0.4

88

5.8

7.7

Splenda

0.9

3.4

0

0.1

Cinnamon

0.9

8.3

0

0.1

Baking powder

0

0

0

0

Baking soda

0

0

0

0

Heavy cream

3.2

207.2

22.4

1.2

Butter

0

413.2

46.8

0.4
 Modified from Atkins.com recipes                                             Envision The Future Inc. © 2014

 

Low Carb Leads the Way

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I have kept quiet on my latest attempt at losing weight until I had evidence to report. I started on a the induction phase of the Atkins diet. It’s based on a low carb intake to help burn fat. I had tried this diet years ago with my oldest daughter. She had tremendous success. I didn’t weigh anything near what I weigh today. Now I have a more serious need to lose weight.

I started last week on the low carb diet. I have an old paperback copy of the Dr. Atkins New Diet Revolution. I began to reread it and recalled that first dieting experience was moderately successful. My husband and I spent all Sunday preparing  meals for the week. We cooked food based on the recipes from the Atkins diet plan. In order for me to stay the course, I need easily accessible food. With everything ready, I can grab what I want for a meal without having to cook.

It wasn’t an easy task, it took about 6 hours of the day to complete the meals but they have lasted the week and we may get two or three more days of meals from them.  So know you’re wondering, was it worth it? It was worth all the effort. I’ve eaten only the allowed food for the induction phase and have not felt hungry at all this week. Plus, I have lost a total of 6.5 pounds in one week. This is so different for me to be able to lose weight without struggling with severe calorie restrictions or exercising until I feel like I’m going to die. I have eaten food that tastes good, is good for me, and I feel better.

With a BMI over 30 and a goal of losing 30 pounds, I think my need for the Atkins diet is greater than ever before. I’m going to complete the induction phase for the full two weeks and then see if I need to move on to the phase or repeat the first. One more week will tell.

Working My Way Back

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Back to the treadmill, to walking indoors, light weight training and whatever else I can manage. I’ve been able to keep up workouts for a couple of days a week. Work is less stressful so I am feeling better at the end of a day. Coming home and strapping on tennis shoes doesn’t feel like such a chore. That’s the good part.

Why does it take so long to get in shape and so little time to lose any benefits once exercising stops? I know it takes weeks to build up the good feelings from exercise. Each time I begin I want to stop. I hate the feeling of tiring myself out. Muscles fatigue and total exhaustion always go with the start of an exercise plan. I need to push myself through this point. I start down the path with every intention to work my way towards that feeling of euphoria when exercise takes you over the top. I’ve never gotten there so I am hoping I recognize it if/when it happens.

Back to food journal entries on a regular basis, reading the Jillian Michaels emails with some intention of trying to follow the wisdom of her advice; back to weigh ins and treadmill routines. Back to committing myself to making my life better. I have wasted a year trying to talk myself into doing this – now I have to do it.

Life is short. Health is precious. I need to place a value on those words and make it part of my everyday thinking and living the life I should. I have been my own worst enemy in the battle of weight loss. I’ve allowed myself too many excuses, too many ways to opt-out of making changes. IT’s up to me and only me. If I don’t work my way back to healthier habits, it’s just not going to happen. I’ve proven that time and time again.

I’m trying to work my way back…

Stress Is My Enemy

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After the long month of holidays followed by surgery for my husband and then my dog, it has been pretty stressful. On top of everything else, I had been searching for a new job. The job interviews and the anxiety of waiting to hear the response had pushed me to the edge of my stress limit. But I’m over the other side – I started my new job today.

I admit that I don’t handle stress very well. Once I stop keeping a food journal it was all down hill. I hit the bottom when I realized that I was making donuts. I don’t know how I thought being gluten-free donuts were somehow going to make it better. Vicious cycle now full circle.

I spent the day moving – emptying boxes, climbing up and down putting away items in a far too high overhead cabinet, and going between the old office and the new one. It’s a full ten minute walk each way which I made at least three times roundtrip. Now I need to keep that momentum up every day. I’ve enlisted a friend to walk with me. Now we need to keep each other on track.

I’m looking forward to finally having a job that provides me with intellectual stimulation without the undue stress that I’ve put up with for the last ten years. Having to work at a job that creates an unhealthy atmosphere and doing the least challenging tasks was a nightmare for me. Having a new boss that encourages his staff to continue to grow and get better and not just be a follower is a breath of fresh air. There are far too many bosses who are hung up on power and control. Doing things their way is more important than doing it the right way or even a better way.

It’s a new beginning for me. Less stress, more exercise, and healthy eating are my goals.

 

Motivation and Energy

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I’m not complaining but it can be tiring to be a caregiver. My husband is getting better but still can’t do everything for himself. My dog has bounced back with the energy of a pup. I wish I was so resilient. I lack energy and that has caused the motivation to decline.

I have managed to keep off the first five pounds. That alone is a major achievement when I can’t stay focused on diet and exercise. I have cut my calories back enough to keep from gaining weight but I need to get motivated again to keep up the exercise level. I manage to get in some floor exercises but the cardio is a lot harder to do. How can you spend energy you don’t have? This seems to be a never-ending circle.

I am practicing some techniques that are serving me well. If I eat out for lunch, I cut my portion in half from the start and only eat the half portion. I take the second half for another meal. That’s helping me cut calories each meal. I’ve also tried using a smaller plate when I eat. The portion control is working well. Now I need to rev up my metabolism and burn some calories.

I hope when the patients no longer need me as much I will be able to get enough energy to exercise more vigorously. I’m not letting myself slack on what I do. I still try to do what I can until I feel muscle fatigue. But there is a limit to what I can do until the exhaustion takes over and I feel like I need a nap. Well, I take a nap. I hope that doesn’t undo the benefits of the exercise!

The time will come and I will get back the motivation and energy to get this weight off. I promise that to myself.

 

When It Rains It Pours

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Once I decided to get back on track, there’s always something that tries to derail me. This past week, my husband had surgery. Tomorrow, one of my dogs is having surgery. As a caregiver, my thoughts are primarily focused on the “patient’s” care. That’s a sure path to falling off the road to weight loss.

There’s the 24-hour medication routine that sends your body into a sleep deprived cycle. Then there’s the ice therapy, bathing, dressing, etc. Getting up every few hours throughout the night for weeks at a time is one way for your body to fail at losing weight. Not enough sleep and your body starts to hold calories to make it through the rough period. I’ve decided that nothing is going to keep  me from losing this weight so I am trying different tactics to combat the pitfalls.

I’ve tried to make decent meals each day so that we both get solid nutrition. But that’s only one piece. If I’m not getting enough sleep, that’s only going to keep me from feeling weak. Napping has become a good friend. When you are too tired to take care of someone else, you are certainly too tired to take care of yourself. So I succumb to the call for sleep when I need it. I keep my iPhone set with an alarm for the next time medication needs to be given so I don’t miss it but I am managing to rest.

I think combining resting and eating right, although the temptation is to eat whatever you want when you’re focus is on someone else, has helped me stay the course. I’ve lost another two and a half pounds. It all counts!

How it will be taking care of a dog who cannot lick their incision in addition to the other patient, only time will tell…

What’s Going On?

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If you’re wondering where I have been and what I have done, here’s the scoop. I had a case of serious holiday blues. I know many people find it difficult to handle the holidays but I couldn’t get a grip on things for a while. Starting around Thanksgiving, my mood plummeted. I had trouble coping with every day life. And knowing that the holidays were coming whether I was ready or not made it worse.

I did speak to my therapist. She’s been my confidante since the early 1990’s when I was going through a bitter divorce. She probably knows me as well as anyone. Realizing that there was nothing I could do to change the circumstances of the situation (very long story), I had to do something quickly or be sucked under by the wave of depression that was threatening to drown me.  Then I read a quote by Lao Tzu:

“If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present.”

Believe it or not, that simple quote helped me put things into perspective. I had lived in the past – all the losses and hurt that were pressing in on my mind. I needed to let go and live in the present. It was not an easy thing to do. I still miss those people who are no longer here – family and friends – but I need to honor their memories and move on. I need to let go of the pain from being separated from my children (part of the long story). Wherever they are and whatever they do, I am here to support and love them.

That led me to believe again that I could lose weight once more. On Christmas Eve, I made the pledge to start counting calories and exercising – like I should have done all year long. No sense in living in the past. I’ve been at it now for six days and I’ve lost 2.5 pounds. It’s a start. A new start for me.