In November of 2014, I went in for my annual checkup…for the first time in 4 years. Not very annual, right? I knew I had been delaying taking care of myself since my family moved back to our hometown and decided to be proactive and make an appointment with a new doctor. We all hate finding new medical providers, I’m sure, but there is something even more daunting about being a woman and trying to find what my grandmother demurely refers to as a “lady doctor.” Anyway, I decided to find someone and just go so I could take care of myself and try to ward off the many diseases that seem to be taking more and more of us in the 40 to 60 age range.
I really liked my new doctor but there were several things I didn’t like at all about the visit. For one thing, my blood pressure was through the roof, literally. At 160/110 I was in heart attack and stroke range. During the visit, my blood pressure was taken three more times. While it did drop a little, it was still ridiculously high and I had to admit that each of the times I visited a doctor the two years prior to my appointment with her (always at urgent care centers because I had some infection or another), it had been equally high but I chalked it up to being ill each time. The doctor gave me the name of another female doctor, a general practitioner, and advised me to go see her to get my blood pressure under control before something catastrophic occurred. A few weeks after my visit, a nurse called to give me my lab results. My cholesterol was terrible, I was Vitamin D deficient, and the nurse stated, “Doctor R would like for you to lose 30 pounds.” I’m 5’2″ and weighed in at a bit over 200 pounds, yet I scoffed at the nurse, at her suggestion I meet with a nutritionist, and told her that I too would LOVE it if I lost 30 pounds but didn’t see that happening. It was, after all, weeks from Christmas and I am a Southern girl. I was looking forward to my Christmas feast!
The holidays passed, the scale crept up a few more pounds, and life moved forward. I had done nothing about my blood pressure or my weight or anything else. Then, in March I attended a professional conference. As I sat in a room of over 500 school librarians from around my state, it dawned on me that a lot of us were overweight. Not just a little overweight, but probably with enough extra mass to qualify as morbidly obese in many cases, me included. This was not a happy thought. I began to wonder how many of us would become ill or even die over the next year from weight issues and all the complications those extra pounds carried with them. Not long after, a beautiful woman from our church succumbed to a very long battle with liver cancer. She didn’t have breast cancer or ovarian cancer, she wasn’t an alcoholic, she had never been overweight, she had always been active, she didn’t smoke, she was a good Christian and a saint to many, many rescued dogs in our county. Yet, she died of an insidious cancer that stole her away from a loving husband and an absolutely devastated 15 year old daughter. And there I sat, in that church, in that moment, with my 12 year old daughter as my husband attended this lady’s funeral rights, knowing my health was at risk because of my lifestyle. There I sat with every opportunity to do something, anything, to change my life and the lives of those I loved. Between spending time with my colleagues and putting this lovely soul to rest, I decided that it was time to get off my butt and on my feet and do something to improve my health and quality of life.
In the previous year or two, I had occasionally used an app called MyFitnessPal to journal my eating habits and lose a few pounds. Since I was already familiar with the app and had a modicum of success using it in the past, I began with it once again on March 16, 2014. It has a calorie counter, stores weight and measurements, and even does a nutritional analysis of your foods if you record them fairly accurately using the featured barcode scanner or searching the app’s huge catalog of foods and calories (some foods have various and sundry calorie counts, however, and I always choose the middle or highest count just to be fair to myself). You can even connect with friends or through FaceBook if you want, which I did not. As I set a goal to lose 20 pounds and the app calculated how many calories I should have per day, I decided to attempt to walk around more at work, which can and often is a very sedentary job, and try to adhere to the calories I had been allotted. I also made an appointment with the general practitioner, dared my family to even use the word “diet”, and started paying more attention to what I put in my mouth. By day 4, I had succumbed to commercialism and ordered a Fitbit One online. I needed something to track this change I was undergoing. I needed a testimony to my determination. That is the best $100 I have ever spent in my life and I wear it every day. On one occasion, I forgot to move it when I changed clothes and literally felt paralyzed for a few minutes. How could I move and it not be documented?!
I quickly determined that I could not continue to eat boxed, bagged, or otherwise packaged foods. While some of them were low fat, fat free, etc. they were also high in sodium. Sodium is one of the devils of high blood pressure. I had to make an actual lifestyle change. I began reading more and more about nutrition, fats, cholesterol, and high blood pressure. I quickly figured out that I would have to eat foods as close to their natural form as possible. Out went most of the junk food, much to my 12 year old’s chagrin. In came fresh fruits, vegetables, and lean meats. Our family started eating in more often than not, McDonald’s became a rare treat, and we settled into a nice little rhythm. I also added more exercise. I began walking my aged dog around the “little loop” in our neighborhood each day before school. He is getting old and having mobility issues, and at first I was afraid I would hurt him. My veterinarian assured me that this mild exercise, at his pace, was actually good for him and would preserve his muscles in the long run. In the evenings, after school and when our schedule allowed, I would walk our whole neighborhood, which included the “big loop”, the little loop, and a cut through road. This route is about 4 miles. An average person at normal activity level should walk at least 10,000 steps or approximately 2 miles at a minimum each day. I wasn’t doing that in my previous life, not even close. My new personal goal became a minimum of 10,000 steps (nearly 5 miles with my short legs) and at least 10 flights of stairs, which I set with my handy Fitbit.
With my daughter often having athletic practice after school, leaving me with about 2 hours to either spend driving back and forth or doing something productive, I made the way across the street from our school and joined a new gym. I am not a fan of gyms. I don’t like people looking at me and I don’t like seeing svelte bodies in tanks and tight shorts roam around my bulk. However, this was Planet Fitness, and true to their commercials, there was no gym-timidation. The staff always greeted everyone politely and once inside, I discovered that the people working out were often just like me and we all moved through our routines without so much as a nod most of the time. I liked it.
It was time for my doctor’s appointment. I’d done some research on high blood pressure, I’d lost about 8 pounds, and our school nurse advised me that IF I had to take a medication, I should request a low dosage of an older drug since so many of the new ones have mega side effects. You’ve seen and heard the commercials, so you know what I mean. Doctor S is a petite, attractive, and highly intelligent woman, and I discovered that I was very lucky to get an appointment with her. In fact I was her LAST new patient for a while. She was too busy with three children, a husband who is also a physician, and her patient load. She quickly told me she wanted to make sure she had time for her patients and didn’t like the thought of them waiting for weeks to see her. We discussed my issues, my latest blood work, and my blood pressure. I told her what I was doing, explained my desire to avoid massive drug interventions, and asked her advice. She told me she wanted me to stick to only 2,300 mg of salt per day, then pointed out that while it seemed like a lot, it was only a teaspoon. More obsessive label reading for me! (Did you know that ALL packaged meats have sodium in them as a preservative and that frozen meats and fish can have HUGE amounts of this preservative?!) She told me she was a very conservative physician and only wanted to give me a low dosage of a very well researched and older drug to see what would happen. She decided that with my dietary changes, she would not address my high cholesterol yet, instead giving my eating habits time to stabilize and see how that effected my numbers. By my next appointment six weeks later, I had lost 13 pounds, was in much better control of my sodium and food intake, had been determined in my exercise regime, and was feeling much better. My blood pressure was still high, but a tiny bit better. She boosted my medicine from 5 mg to 10 mg and life went on.
Let me take a minute to say that while I felt better by my first 6 week visit with my doctor, I NEVER felt bad. Many people with high blood pressure suffer terrible headaches, fatigue, aches and pains, light headedness, and more. I never had these issues. I say this to warn my dear readers that even if you exhibit no signs of health issues, that doesn’t mean they aren’t there. Take time to take care of yourself so you can be there for those who love you and depend on you. Just because you don’t know you are sick doesn’t mean that illness won’t kill you. It’s like standing in a cage with a hungry lion and thinking that if you don’t make eye contact, it won’t notice you. Foolish to say the least.
I am 118 days into my new lifestyle. I still don’t and never will call it a diet. It isn’t. It is the way I live now. I have lost 38 pounds and 7 inches from my stomach, with several more disappearing from other places. At my current weight of 164, I eat 1,450 calories give or take. I get more for more exercise and my Fitbit and MyFitnessPal apps work together to help me maximize my exercise and eating habits. I feel great, I have a better attitude over all, I deal with stress by walking and not by eating, and I have seen changes in my family and friends as a result of the changes I’ve made. They see me, a bonafide couch potato, walking AND running AND sweating, and they feel inspired. At school, my colleagues and my students see me walking around the building, up and down stairs, at least once a day. At first, they thought it was strange, but now they look for me to ask questions, to discuss issues, or just to check in. I have great friends who walk with me, and one fantastic friend who schedules mountain hikes and other fun outings where we talk about work, family, and nonsense while “glistening” in the sun. My new neighbor, a 23 year old, has seen me walk so much that she now goes along each evening and we talk, from two very different perspectives, about marriage (she is newly wed, I will celebrate my 22nd anniversary soon), family (her two dogs, my menagerie and my nearly teen), and other things. All of my neighbors look for me on the roads, which is great since we have no sidewalks! They honk and wave. They speak to me from their yards and cheer me on, and a few have even started walking themselves. One older gentleman recently told me he was trying to be more like me. What a compliment! My husband and daughter have survived the initial shock of the changes, although my husband still gets a little freaked about the fact that I suddenly WANT to be outside and am often sweaty (and, yes, a little smelly). They are eating better along with me, and my daughter even occasionally dons her workout gear and does yoga or other exercises with me. I am winning at losing and my only regret is that I didn’t do this sooner in my life. I have another doctor’s appointment in a few weeks. Both my doctor and I are excited to see where I am. She, too, is a great cheerleader. And my spirit? You got it…irrepressible! And I hope and pray that yours is too.
Below I have sketched out what I eat and so forth. I am not a doctor. I am not a nutritionist. This is what works for me. You will have to find what works for you.
What I eat:
- Breakfast – Most often, 2 egg whites, a serving of low fat cheese, a banana, and sometimes a piece of toast (low calorie, high fiber) with low-sugar preserves. (Remember, I am not diabetic, so I do not have to worry about sugar levels…you may!) Sometimes I mix it up with low fat yogurt, cottage cheese, etc. I try to keep my breakfast to around 300 calories.
- Snacks – I have two a day, around 200 calories each usually. This is often fresh fruit or veggies (small tomatoes, sugar snaps, carrots…all in the raw for crunch), but sometimes I eat packaged snacks like Popchips (to die for…watch that salt!), Quaker Quinoa bars (which my husband swore he would never eat but loves), or something else. Sometimes I might NEED a piece or two of Dove dark chocolate, a Snackwell Devils Food Cookie, or something else. I’m not a martyr! And I do love chocolate!
- Lunch – Salad with low fat dressing, usually a vinaigrette or homemade dressing, with a lean piece of meat (I love chicken). I have also eaten reduced fat Ritz crackers and light Laughing Cow swiss cheese spread in a pinch, along with salad.
- Dinner – Salad with low fat dressing, a lean meat (9/10 hamburger or other beef, Alaskan flounder or other fish, lean pork chops occasionally, and chicken, chicken, chicken), sometimes baby potatoes with a little olive oil spray and Mrs. Dash seasoning (there are several flavors now).
- I also eat black beans, chick peas, hummus, guacamole, Minion graham crackers (girl gotta snack), and other things. I stir fry veggies with a bit of olive oil or real butter. I use olive oil spray for practically everything. I try new things, try new recipes, try old recipes with lower fat and salt modifications, etc. I don’t limit myself, but I have naturally cut out most “white carbs” like bread, rice, and potatoes. I just don’t crave them so I don’t eat them very often. In fact, I crave very little, and when I do it is usually an emotional desire rather than physical hunger. I’ve become much better at asking myself WHY I want to eat something out of the norm. If I can figure out the why, I either don’t eat it or I say, “Oh, yeah, I’m eating it!” I still eat ice cream on occasion and when times are rough, there is nothing like a 100 calorie Fudgesicle.
- I eat out. Thanks to MyFitnessPal, I can sit with the menu and try to find something that is both appealing and healthy. Sometimes, I have to have a burger and fries or pizza or whatever. I do not deny myself foods. I make conscious decisions about what goes in my mouth. If I eat it, I log it in my food journal. I don’t “cheat” or leave things out because the only person I am cheating is me. If I have a bad day, I have a new day coming up soon. Nothing is ruined or over. It’s just a bad day.
- During the school year/work week, I make sure I prepare enough salad and meat on Sunday to get me through the week without stress. I know my schedule, so I know when during each week I will have time to restock and replenish my meals. Running out of foods or getting a hurry will also make you more prone to eat foods you really don’t want and are not the best for you.
- I do not drink anything with caffeine. I do not drink diet sodas unless I just have to have a fizzy…then it is diet ginger ale, Sprite Zero, or another clear soda. I mostly drink water. I try to drink a minimum of 10 glasses a day (80 ounces). It isn’t as hard as it seems. I keep a cup of water by me at all times, even at work. I also add flavor with fresh fruit or with a Lipton decaffeinated flavored green tea bag.
Vitamins:
Along with my blood pressure medicine, I take vitamin D3, fish oil, and B12. I also had to add sugar free plant based fiber tablets to my diet because, even with all the fruits and veggies, I wasn’t eating enough fiber to make the old tummy happy. Two to three of these tablets a day seem to keep me on track and they aren’t THAT terrible. I’m sure there are other fiber supplements out there, but this works for me.
Exercise:
I try to walk and run (in intervals…I have never had a runner’s high, but I’ve spotted buzzards circling overhead a few times!) every day. In my 118 days, I have NOT missed one day of exercise. I have a deep seated fear that one day is all it will take to unhinge me. Now that it is summer, I get up early in the morning, walk my dog, bring him home, and hit the road again. I take about an hour and half each morning as my time to run, walk, sweat, listen to audio books, or listen to my tunes. I’m selfish with this time. My family knows I am not happy if they interrupt, but most of the time, I’m home before they are even awake. During the school year, I walk my dog in the morning, try to walk our building at least once during the day, and do my neighborhood run or the gym or walk with my friends after school. Our school building has stairs, so I do all 10 flights at least once, sometimes twice. I also have exercise videos and “standard” exercises in my head that I can do whenever I have time or feel like something new. If I get bored, I change things, but I always get my mileage in. One thing I realized is that I must be selfish with my exercise time. It is up to me to make sure I take care of my health.
The more you exercise, the more calories your body burns, so (technically) the more you can eat. However, I try very hard not to exercise just to eat more. In fact, at this point, I am supposed to eat about 1,450 calories per day to reach my next goal weight. I could, with exercise, eat nearly 2,000 based on my Fitbit/MyFitnessPal calculations, but I try very had to stick to the base. If I do eat more than the 1,450, I have cushion, but I don’t make that an excuse to overeat.
Weight:
I weigh every day. I may be a little obsessed. Yes, my weight fluctuates, but I weigh each morning so I know what is going on with me. If I had a big meal the night before, I expect to a be a pound or two up, but I don’t intend to allow that to stick for more than a few days. I cannot ignore the scale and get back up to where I was. It is part of my new life. I did recently find myself “stuck” or plateauing for about three weeks. I became very frustrated and angry. But when I reviewed my eating habits, I realized I was adjusting from my “school life” to my “summer life” and had been eating more than normal, more snack type foods than normal, so I began to reign myself in. I did not try to convince myself that muscle was replacing fat, excusing the weight, or anything else. That may be true, but I still have plenty of fat AND I knew very well what I was putting in my mouth.
Benefits:
- Much better state of mind.
- Better stress management. If you’ve read my other entries, you know my daughter is not the easiest child in the world, and she will be 13 in a matter of weeks! Instead of freaking out, yelling, and arguing with her, when she pushes my buttons, I walk. I remove myself from the hormone drenched trenches and exercise. This lets her settle down and keeps her from pursuing the issue. By the time I get back, we can revisit the situation if necessary, with a more rational mind set. This, of course, is not always appropriate, but I have found it to be so most of the time.
- Better family relationships all around. I have become more self-possessed, more willing to let my family know what I want and need, instead of being angry that they can’t read my mind or just figure out what I want them to do around the house. We talk more, laugh more, and are more relaxed with each other.
- Better work relationships! In my job as a school librarian, I can either go out and talk to people or stay in my library and wait for people to come to me. Guess which is more productive! I have found that my walks keep me more in tune with the school, our teachers, and our kids. When folks see me, it reminds them of questions they have, projects they are working on, and that I am available to help them with whatever they need. They now look for me in the halls and often make it a point to stop me or call me into their rooms. So what if I carefully plan my route to go by as many rooms as possible during their planning times!
- Better food! We eat so much better. I haven’t opened a boxed or packaged food in months. We have seriously reduced the amount of processed foods in our house, and my daughter is becoming more aware of her food choices, which will help her become a healthier adult.
- Better, healthier looking skin and hair. I get more sunshine since I walk/run outside most days, so that helps with Vitamin D production, and Vitamin D helps maintain strong bones. I have a little tan that gives my skin a healthy glow (45 SPF, baby!). Even my teeth look better since I’ve cut out sodas and other staining foods and actually use them more to eat. Have you ever noticed that most packaged food is mushy and doesn’t require much chewing?
- Looser, better fitting, better looking clothes. I have lost 3 sizes and feel much better about the fit of my clothes. I even bought a dress for the first time in forever. I got rid of ALL my larger sizes. I’m not keeping them to make myself feel like it is okay to regain the weight. I don’t want that to be an easy thing for me.
Helpful Articles:
I found these articles helpful in one way or the other in my journey. The MyFitnessPal app has a featured blog, so sometimes I get recipes or ideas from there. The Rock article just let me know how much you have to eat to maintain that body! Read about his cheat DAYS! Geeze!
- The Upside of a Weight-Loss Plateau
- Five Things that Happen if You Quit Sugar for Life – I haven’t completely done this, but I eat much less sugar now.
- Think Raw Veggies are Best? Think Again – After reading this, I looked up the vegetables and studies in other places and found the same theories. I decide to err on the side of caution and cook these guys.
- Why a Piece of String Could be Better than BMI – I use the string method. My daughter’s ratio is spot on. I have a 6 inch gap! Work in progress…
- The Life Changing Magic of Tidying Up – Why I threw out those too big clothes!
- Man Proves Mere Mortals Cannot Eat Like Dwayne “The Rock” Johnson – This guy tried to eat “The Rock’s” diet and got violently ill. The article proves to me that ALL things are best in moderation.