tag:blogger.com,1999:blog-364938652024-03-21T11:45:05.278-07:00DOWNSIZINGOne day at a time; one bite at a time;one step at a time
<a href="http://www.TickerFactory.com/weight-loss/wWzirDM/">
<img border="0" src="http://tickers.TickerFactory.com/ezt/t/wWzirDM/weight.png"></a>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.comBlogger122125tag:blogger.com,1999:blog-36493865.post-47569972571156426532015-03-25T17:42:00.002-07:002015-03-25T17:52:03.458-07:00High Points.. half way to home<span style="font-size: small;">It was a year ago this week when I had my physical exam and got a ton of bad news. Diabetes was out of control, I'd gained 20# in 12 months, and my EKG showed a right bundle branch block. I remember that day well. I felt so ashamed of myself. </span><br />
<span style="font-size: small;">This week I had another physical and things have changed dramatically. I've lost 46#, diabetes is well controlled, and I feel super.</span><br />
<span style="font-size: small;">I stopped in to see my nutritionist and hugged her and thanked her for saving my life a year ago. I still see her, and I'm not completely well, but I have had NO asthma problems so far this year, my immune system and gut are still healing. My A1c is down to 6.0, lipid profile is now in a more normal range, and I couldn't be happier. When the A1c goes below 6.0, my PCP will reduce the diabetes medication Metformin. I've already reduced it successfully from 4 tabs a day to 3. She also </span>changed my Valsartan to half the dose daily, which I had done anyway.<br />
This year we bought a Nutribullet, so now I can have a "shake" made with low carb fruits, nuts, and water if I like. Strawberries are awesome. I also use Metaboshake, a glycemic formula meal replacement when I want something different. I'm still not a good breakfast eater- but this fills the bill. I put a banana in the Nutribullet along with a goodly handful of mixed nuts, and the chocolate powder.. fill it with spring water and enjoy the shake. Sometimes I just put fruit and nuts in the NB and fill it with water and the taste is exceptional. I even learned that I can make 'pseudo ice cream'.. really soft by using frozen fruit and water. WOW!<br />
My plan is when I reach a 50# loss, I am going to have a strawberry festival and eat a ton of berries with homemade whipped cream. (My ton of berries will likely be 6-8 berries- ).. but I will feel safe eating them without causing a blood sugar spike.<br />
That 50# loss I'm hoping will happen for my birthday.. a REAL milestone.<br />
When I think about this, I realize that I actually can't lift 50# of anything. How did I carry all that weight around for so long?! I'm at least half way to where I would like to be, though not necessarily. My clothes are getting very loose.. *smile*<br />
I ate a hamburger patty a couple weeks ago. Cramps and minor GI problem ensued for a few hours. I'm not ready for hamburger yet. However, a week later I had roast beef with absolutely NO repercussions and loved it all. Couldn't do that at all a year ago. I can eat and drink dairy also- as long as I don't overdo it.<br />
In January I saw the PCP as a follow up for my lipids.. at that time she asked me what my goal weight was. I told her I didn't have one, so she suggested one for me. She still doesn't get it- I'm not dieting, but eating correctly and my body is responding beautifully as it should. Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-16821035866890019212014-09-30T10:50:00.001-07:002014-09-30T10:50:20.264-07:00It's been a while since I last posted. The weight loss continues.. now at 42#. Am experiencing some tiredness.. to the tune of 4 naps or 'lay downs' a day. Not a good thing. My appt with the PCP is this week- on Thursday. I had blood work done today in anticipation of my supplements making a dramatic difference. I'm still taking Morrs .. likely the rest of my life. <br />
I've got some "other" symptoms now. Can I ever stop this craziness? Not just tiredness, but for 2 weeks or so, a feeling of nausea- every day all day. A feeling of 'fullness' even before I eat. Odd.<br />
I'll catch up here when my labs come back.Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-42426702538125768292014-06-21T08:28:00.000-07:002014-06-21T08:28:03.826-07:00Discharged from the hospital<span style="font-size: small;">I should have </span>called this post 'saved by the bell' or something like that.<br />
Wednesday I got my discharge! The neurologist says perhaps I'd had a mini stroke, that he hadn't seen any new pathology since the previous strokes. The opthamologist said likely an atypical migraine unrelated to the dizziness. My PCP agrees mostly with the fact that the dizziness likely isn't related, but wants me to be on statins and see her in 2 weeks to discuss rapid weight loss.<br />
Yesterday I saw my nutritionist. I'm calmer now. <br />
She had to do some reminding of discussions we had when I first started this nutrition program.<br />
1. She treats 1 or 2 of the most critical issues first, and then when they resolve, be ready for another issue to arise. My #2 issue was blood sugar and controlling diabetes. This would be resolved through supplements and diet changes until my A1c came into a normal range.<br />
2. Don't be afraid and don't give up just because another strange problem occurs. I have many health issues and they don't all show up at the same time. Stick with the program and she will guide me through the next phase of new issues.<br />
3. Remember that some medications mask the problem but don't solve it- like putting a bandaid on a leaky pipe.<br />
4. My problems didn't happen over night and won't resolve over night. Patience.<br />
<br />
So a 6.0 A1c is really good. I've lost 32# to date. I was becoming more and more tired though I was following the program as best I could. I had bloodwork done at the hospital and my cholesterol went from 160 to 240 and triglycerides went from 200 to 311.<br />
Using statins might lower the cholesterol, but won't affect the triglycerides. I've been so careful- why are these tests so out of control?<br />
It is genetic. It has to do with the MTHFR gene that is abnormal in my genetic picture. yes, I had genetic studies done when I had my last stroke. The answer was B vitamins- all of them, but particularly folate.<br />
The nutritionist mentioned this to me and jogged my memory back a few years to when I did actually have the testing done.<br />
She suggested that I try a supplement made for people like me with this aberration.<br />
So I'm on the supplement Thursday and today so far. I suddenly realized I was feeling peppier.. and bouncing from one task to another. YAY!<br />
She suggested I need to try a 'cleanse'.. but not yet. She feels I'm too weak for it yet- but soon.<br />
So doing the CRA , she has determined that I am mineral deficient along with vitamins.<br />
This is my favorite part. My new suggestion for increasing minerals in my system: celery, spinach, baked potatoes in the jacket with lots of real butter, and peaches. Well, I love all these things.. no problem.<br />
As for losing weight too fast... no, I don't think so. And I don't exercise much except in the Z's pool.<br />
Dr Agnes thinks my dizziness comes from the mineral deficiency and I think she might be on to something- she hasn't let me down yet.. she is one smart cookie. <br />
<br />Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-21431456195404470282014-06-20T14:27:00.000-07:002014-06-20T14:27:03.242-07:00There will be bumps in the road...<span style="font-size: small;">Some bumps are bigger than others. This bump was frustrating, but nothing that should not have been expected in hindsight.</span><br />
<span style="font-size: small;">I've been experiencing light-headedness and sometimes downright dizziness over the past month. I mentioned it to a number of folks including doctors.. but opinions varied.</span><br />
<span style="font-size: small;">In May, I saw the cardiologist and he said the RBBB (right bundle branch block) was nothing more than a nuisance and not to be concerned about it. That's a relief. It came from a pulmonary embolus I had when I was pregnant.. yes, that many years ago. He felt that I had a worse problem- pulmonary hypertension- and decided I need to be on a diuretic (Lasix) and wrote a script for 40mg daily. I told him I wouldn't know if I lost weight due to fluid or body fat because I'd been losing a few pounds every other day or so. He had me call in my weight in 4 days- 2# loss- I felt it was fat, not fluid.. and he thought I should take the med anyway twice a week. I've taken 1 since that day. He also told me things would go better if I would try to lose a few pounds.. like about 75 of them. I laughed, as I intended to lose more than that. On my next visit in September, I should be well on my way to that 75# mark.</span><br />
<br />
<span style="font-size: small;">Fast forward now to this past week. I was slowing down, more tired, less energy. As I stood outside on the back deck, I noticed something weird about my vision.. Like when you watch TV and they blot or blur out a person's face. It was only in the right eye and not all the vision was affected. It alarmed me since I've had 2 strokes already, and that day the dizziness was more pronounced where I was walking very slowly and hanging on to furniture and walls so I wouldn't fall. I wondered if I should call the opthamologist or my PCP.. and opted for the latter. "Find someone to take you to the ER and be evaluated.. the doctor is on call today and she can see you there too".</span><br />
<span style="font-size: small;">So I went and I walked in carefully. They put me in a wheelchair immediately when I said I was there because of dizziness and eye disturbance. </span><br />
<span style="font-size: small;">I was whisked away pretty quickly to the triage area where they asked me a few questions and then did an EKG on the spot before I was taken to have a CT of the head. I warned the tech that I knew about the RBBB and had seen my cardiologist recently about it.. but he jumped up and said he'd be back, he wanted the doctor to see the strip.</span><br />
<span style="font-size: small;">In #10 room in the ER.. waiting. IV started and lots of blood taken for workup. I actually felt kind of guilty taking up a bed when other people had much worse problems than I.</span><br />
<span style="font-size: small;">ER doctor came in and did his exam.. more like a sobriety test than anything I can describe. "walk on your toes, put one foot in front of the other, do you use alcohol?" What?</span><br />
<span style="font-size: small;">I guess he had to ask.. I was a little unsteady on my feet.</span><br />
<span style="font-size: small;">Next thing I know, they are going to admit me for observation. WHAT? I hadn't seen that coming.</span><br />
<span style="font-size: small;">I hadn't eaten since 10am that day and it was after supper hours.. they offered me a sandwich.. I declined knowing I can't do the bread.. ugh. I was very hungry.. and yes, I'm diabetic too. Hello?</span><br />
<span style="font-size: small;">JJ got me cottage cheese. .. it was soooooo good. Thank you JJ.</span><br />
<span style="font-size: small;">That night I just couldn't make anyone understand that I eat 6 small meals per day, am diabetic, under the care of a nutritionist and had so little to eat, I felt weak and needed a glass of water.</span><br />
<span style="font-size: small;">The water was chlorinated-really foul smelling stuff. I could barely drink it. I had no pitcher.. just a glass with ice and water that they gave me 8oz per shift. </span><br />
<span style="font-size: small;">Next morning I found out that I was scheduled for an MRI/MRA .. and the opthamologist had to see me, and then I could likely go home.</span><br />
<span style="font-size: small;">Things seem to run together here time-wise. I did see my PCP and she said my cholesterol was up to 240 and my triglycerides were up to 311. "we need to talk about statins".. Oh, no... not again.</span><br />
<span style="font-size: small;">The neurologist came in and he said we'd talk later after I had the MRI.. and did his exam.. </span><br />
<span style="font-size: small;">I was scheduled as an outpatient already on Thursday at the Heart Center for an echocardiogram, and the docs decided to do them while I was there in the hospital and added the carotid doppler too.</span><br />
<span style="font-size: small;">The report of my A1c wasn't back yet, but she was happy to report my blood sugar at 103 .. non fasting.</span><br />
<span style="font-size: small;">YAY! She was impressed with my weight loss .. in that short a time.</span><br />
<span style="font-size: small;">I told her I was seeing a nutritionist and doing very well.</span><br />
<span style="font-size: small;">I regulate my diet with the clock. I eat within 1 hour of awakening and go from there every 3 hours all day having a small amount of protein and carb to keep the blood sugar stable. I always check BS in the morning right after I wake up and do a spot check most afternoons before 3pm snack time. Bedtime snack was about 11pm.. not the 9pm that I needed. "You can have saltless crackers, ice cream, sherbet, cookies..." AAAAACCCKKK! Wait! something is crazy here.. so I asked for an apple or piece of fresh fruit with peanut butter.. they didn't have that.. but.. but.. I'm diabetic and need a nutritional snack.. "sorry."</span><br />
<br />Tuesday morning I asked for REAL coffee, as I found a cup of decaf on my tray. "NO.. you are on a healthy heart diet and we can't give you any". But I need some coffee... "sorry- I can give you 2 cups of decaf"... No, don't bother.. I use coffeemate or 1/2 & 1/2 in my coffee.. but here I was given a tiny little container of I suppose whitener is the best description.. and I drank it because I was thirsty and the chlorine flavor was masked. JJ shared a bit of her cup later that day.. angel to the rescue!<br />
Now, breakfast Tues morning came at 8am. I'm not being hypercritical, but I'd been awake most of the night and needed something to ease my belly that was hungry. I was tired and hungry and just wanted to go home and make a nice cup of coffee in my Keurig. <br />
They gave me oatmeal. 2 packs of real sugar and a cup of watered down lactaid. WAIT! I can deal with oatmeal, but this oatmeal was more like soupy wallpaper paste because they used nothing to season it before it arrived. SUGAR? Wait! I'm diabetic and I don't use white sugar...<br />
Eggs and homefries... I know not to ever order scrambled eggs anywhere because they always end up powdered eggs which are gaggy. There is one thing worse than this and that is no salt for the eggs.. just plain watery "scrambled eggs". They gave me pepper.. yay! but salt substitute doesn't make it.<br />
I was sent to MRI for testing and while I was gone, the opthamologist had been there but couldn't wait around.. he said he'd see me in the next morning.. WHAT? WAIT! Another night here??<br />
No wonder my BP was elevated. (systolic hit the 150s.. diastolic was 4-50 range) I had had a horrific night with little sleep , certainly not good sleep. My roommate had an amputated leg and cried most of the night. I felt so sorry for her and wanted to help her,but the nurses came in often and moved her about and tried to ease her pain. I do want to say, I had a really great bunch of nurses who cared for me as well. I was using an O2 nasal cannula to sleep- I use a CPAP and can't really go without it.. and of course, not expecting to stay over .. It was at home.<br />
Dietary came by to see what they could serve me for lunch.. I requested a LARGE grilled chicken salad with Italian dressing.. "how about some brussel sprouts?" OH, YES! I love those.. and some cottage cheese with pineapple? YES YES! "would you like a fresh fruit cup ?" OH.. finally .. yes!<br />
And .. tomato soup? why , yes! I'm very hungry.<br />
I got a very tasty grilled chicken salad.. about a cup worth. Brussel sprouts were boiled and looked great- about 8 of them- but no seasoning at all.. there was that packet of Nu-Salt substitute.. no! I put a bit of my salad dressing on them and ate them all. The cottage cheese I'd envisioned ended up approximately 1 Tablespoon with something yellow garnishing the top.. and though the fruit cup was delicious, 4 small pieces of fresh melon and pineapple didn't make it.. I eat more fruit at my snack time than this. After 2-3 bites of the tomato soup, I realized this was likely a joke- it tasted nothing like real tomato.. more like watered down thin juice with corn starch to thicken it. Never in my life have I had soup like this.. no seasoning at all. and there were saltless saltines- 2 of them.. I'm gluten free.<br />
That night I ordered chicken marsala , beets, and scandinavian blend veggies (I told the girl I would eat a lot of veggies), tossed salad, and fruit cup.<br />
the chicken was good- thin flavorless sauce with 2 tiny slices of mushroom. The beets ended up Harvard beets loaded with sugar. I ate them anyway. The scandinavian blend veggies ended up about 1c of the stickiest, gelatinous rice I have ever seen. The rice kernels were as big as corn kernels.<br />
The peaches were delicious as was the mini green salad.<br />
Time for snack- you know.. 11pm? I asked for an apple with peanut butter. she gave me 2 packs of peanut butter and an apology for not having any apples. I smeared the peanut butter on the saltless saltines and ate it. Awful. I had a belly ache for hours after- okay it was my own fault- I've been gluten free for several months and this is what happens when you try to go back. I dared not tell anyone about the bellyache or I'd end up with Mylanta or some acid reducer which would add insult to injury.<br />
That evening I asked the dietary lady for just a banana and peanut butter for breakfast. 'Well, that's not very nourishing and not enough food for breakfast. I'll send you juice and 2 bananas".. I didn't argue. I ended up bringing the banana home.<br />
<br />
<br />Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-4590539909631430522014-05-28T07:50:00.001-07:002014-05-28T07:50:04.604-07:00I'm not just losing, I'm WINNING!<span style="font-size: large;">WOW! It's hard to believe that at the end of March 2014, I was such a wreck physically and even emotionally. So much bad news about my health- blood sugars elevated, diabetes out of control, tired, fatigued, 20# weight gain in the past 12 months.. yeah.. lots to be a wreck over.</span><br />
<span style="font-size: large;">Today I got on my scales- have lost 26# and have more energy than I have had since I was in my early 20s. It never ceases to amaze me how this is happening.</span><br />
<span style="font-size: large;">My nutritionist, Dr Agnes, has instructed me on so many things that are just plain against everything I ever learned or taught my patients while in nursing school and beyond. Against everything I'd read about weight loss... but I listened and did as instructed. I had nothing more to lose..except perhaps my life.</span><br />
<span style="font-size: large;">Who would have thought that to lose fat, one needs to eat more fat? Not just ANY fat, but the good ones: butter- REAL butter, avocados, coconut oil and cream.. olive oil and olives, and nuts- all high calorie foods that burn the fat off the body. I stopped buying "I can't believe it's not butter".. no more unhealthy foods.</span><br />
<span style="font-size: large;">My eating has changed and I'm happy with the results. Even hubby is altering his eating habits- really a good example of watching someone eat a colorful meal vs a bland white one with a colorless hunk of meat. He bit and is making changes as well.</span><br />
<span style="font-size: large;">I have been encouraging him to visit Dr Agnes, as I know she can get him eating the things he needs to recoup some semblance of health. So far, he's bucking it, but one day....</span><br />
<span style="font-size: large;">More water please.. </span><br />
<span style="font-size: large;">Every day I make a large pitcher of water with a whole lemon floating in it. Actually, it ends up more like lemonade, as I add stevia to it and it is super palatable. I'm not a good straight water drinker, but can drink 24-36 oz of this every day without a problem. Stevia is not an artificial sweetener- it's a natural sugar replacement with none to negligible calories.. I don't count calories, so it is a great sweetener to have.</span><br />
<span style="font-size: large;">I have overturned the 'no beef' in my diet. I had one meal with a small piece. In June, I'm planning on another larger piece of roast beef to test myself even more. No hurry here.</span><br />
<span style="font-size: large;">I've also been lactose intolerent for nearly 40 years.. I now can consume all sorts of dairy products without repercussion. Milk, cheese, yogurt, cottage cheese, etc...</span><br />
<span style="font-size: large;">Here's to another 25# loss in my near future...</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-13034016272204969022014-05-07T08:06:00.002-07:002014-05-07T08:07:17.149-07:00Recipes for coconut oil<span style="font-size: large;">A few suggestions for some fat burning...</span><br />
<span style="font-size: large;">I am living proof that one doesn't have to do any exercise to lose weight. I'm down officially 21#, though my own scales says 22. I'll not quibble over 1#.. </span><br />
<span style="font-size: large;">I'm trying to incorporate coconut oil into my diet. It isn't that hard if you find something that is pleasing to your tastebuds. For instance:</span><br />
<span style="font-size: large;">1c hot water</span><br />
<span style="font-size: large;">1 tsp cocoa powder</span><br />
<span style="font-size: large;">1 pkt stevia</span><br />
<span style="font-size: large;">1 tsp coconut oil</span><br />
<span style="font-size: large;">Half &Half to taste</span><br />
<span style="font-size: large;">It's a good pick-me-up in the afternoon.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">or how about this one...</span><br />
<span style="font-size: large;">2c chicken/beef broth</span><br />
<span style="font-size: large;">2 Tbsp coconut oil</span><br />
<span style="font-size: large;">2 Tbsp butter</span><br />
<span style="font-size: large;">2 Tbsp sea salt if you make your own broth- which is much more nutritious than store bought. </span><br />
<span style="font-size: large;">Drink 2c once a day.</span><br />
<span style="font-size: large;">It really is quite delicious- very rich and not greasy at all.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Here's one I haven't tried yet, but have the tea..</span><br />
<span style="font-size: large;">1 c prepared Chamomile tea</span><br />
<span style="font-size: large;">1 Tbsp coconut oil</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Another recipe I saw on Dr Oz was for Green tea</span><br />
<span style="font-size: large;">2c green tea- steep for 20 minutes, no less</span><br />
<span style="font-size: large;">Juice of 1/2 lemon</span><br />
<span style="font-size: large;">I added stevia to mine and it was super duper.. </span><br />
<span style="font-size: large;">Drink 2c / day for fat burning.</span><br />
<span style="font-size: large;">I'm enjoying mine right now.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-43007717537637667492014-04-29T05:27:00.002-07:002014-04-29T05:27:15.643-07:00Coconut oil<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Yes, coconut oil is almost 90 percent saturated fat, but not all sat fats are created equal. “The saturated fat in coconut oil is mostly lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products,” says Wendy Bazilian, R.D., author of<span class="Apple-converted-space"> </span></span><em style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #282828; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">The SuperFoodsRx Diet</em><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">.</span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"> </span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Some research even suggests that coconut oil can paradoxically improve cholesterol numbers by revving up enzymes in the body that breakdown fats.</span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"> </span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">Bazilian adds that medium-chain fats are metabolized more easily into energy in the liver, meaning they may be less likely to be stored as extra padding on your thighs if you keep your overall calories in check. “Up to 1 to 2 tablespoons of coconut oil a day, depending on individual calorie needs, can be a healthy and tasty addition to your diet when replacing other less-healthy calories,” Bazilian says. “But don’t believe the hype that simply adding coconut oil to your diet can help you shed a bunch of body fat.”</span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"> </span><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">More proof that coconut oil is a worthwhile addition to your pantry: Lauric acid appears to have antibacterial properties, and studies show that the tropical oil (particularly the virgin varieties) contains a bounty of antioxidants that may help knock out those pesky cell-damaging free radicals that are thought to accelerate aging and disease. Topically, coconut oil is also a great skin moisturizer.</span><br />
<a href="http://www.shape.com/healthy-eating/cooking-ideas/everything-you-need-know-about-coconut-oil"><span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"> http://www.shape.com/healthy-eating/cooking-ideas/everything-you-need-know-about-coconut-oil</span></a><br />
<br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">With all that in mind, I'll just say that I like using coconut oil. Dr Agnes suggested to me yesterday that I start to replace my Coffeemate with a tsp of coconut oil and a dollop of whole milk. The first gulp was shocking.. a very mild coconut flavor, but not a bad thing. Half way through the cup, I decided I could do this every morning for a while, but my 2nd cup would be with my favorite creamer. We shall see how that goes. I'm going to try it in my tea later.</span><br />
<span style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; background-color: white; color: #282828; display: inline !important; float: none; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 22px; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">If that's what it takes to warn off alzheimers, I'm for it. </span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-85461311850314699472014-04-26T11:06:00.000-07:002014-04-26T11:06:00.505-07:00Let's talk counting calories...<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2HMOObTSjTNwV4zmNQswnxfYOhtP0KFSNZu8JXGZUklGtn5lLf6Wvqw-GeLd7Rsr1S4mNriD-UqwCNJGTetqKjmkzvOjF7tbcZwElS8cwotX2C-nZybuJlQjVNADLfSWk16V/s1600/pirate3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2HMOObTSjTNwV4zmNQswnxfYOhtP0KFSNZu8JXGZUklGtn5lLf6Wvqw-GeLd7Rsr1S4mNriD-UqwCNJGTetqKjmkzvOjF7tbcZwElS8cwotX2C-nZybuJlQjVNADLfSWk16V/s1600/pirate3.jpg" /></a></div>
<span style="font-size: small;">Let's face it.. counting calories is not what I want to be doing to help me lose weight and adjust my blood sugars into normal. Think about it.. I could eat 10 bananas and have most of my calories in for the day. The problem is, they don't have the nutrients that are in vegetables and other fruits. A good rule of thumb is the more color, the more nutrients. </span><br />
<span style="font-size: small;">Dr Agnes reminded me that I could eat a lot of calories in some really densely packed nutritionally sound foods and not gain weight or mess with my blood sugars. The body handles these foods well if it is operating smoothly. I'm not suggesting that you go out and eat a quart of strawberries or pig out on any one food. I'm saying that eating those more dense foods are good for your body and <b>you should eat them often in small amounts.</b></span><br />
<span style="font-size: small;">Take peanut butter, for example.. it carries a walloping 200 calories in a 2 tablespoon measure. If you eat bread, that's 140 calories for 2 slices- and a very poor choice since there are 13Gm of carb in one slice and only 2 Gm protein.. So a simple PB sandwich could cost you 340 calories plus that glass of milk at another 150 calories for just one cup. The peanut butter is a wonderful choice as it is a "good" fat and nourishing to the body.. so eat it with something other than bread.. the whole milk is wonderful too- a healthy choice. I eat a small banana for breakfast- about 90 calories and add 1 tbsp PB for a great total of 190 calories... I don't measure precisely, but just estimate. It's good to be aware of the calories in foods, but just knowing that some foods are promoting good nutrition and others don't is good for planning meals.</span><br />
<span style="font-size: small;">I do like the <a href="http://www.caloriecount.com/">CalorieCount</a> site and make no excuses for that. As I go through my day, I add my water intake </span>and love to see how many nutrients my body is getting for the day. But do not become overly obsessive and lose sight of the fact that you may be eating 500 more calories than you think you should, but you are gaining nutrients to heal your body and support your weight loss. Generally speaking it's a good site to visit and participate.. but my first line of nutritional defense is my nutritionist who discourages counting the calories.. and just eating normal food in moderation with the support of vitamin/mineral supplements to assure you aren't lacking anywhere.<br />
For diabetics, it is so critical to make sure you don't miss meals or snacks. That keeps the glucose level all day long.<br />
Test the blood sugar in the morning and spot check during the day to see how far off or on target you are. 2 hours after a meal is good timing for that. For me, anything under 100 but not lower than 84 is good.. I get shaky at 84 and feel very hungry- 2 symptoms of hypoglycemia. <br />
Empty calories are a thing of the past for me. I know if I eat sugar or wheat, I'm going to feel pain or sick. It's like my intolerance of beef and turkey.. 3 days to recuperate from one tiny tiny bite of either of these .. just not worth the trouble.<br />
I was amazed at how quickly I got over any cravings for sugar or wheat.. as a carboholic, chocoholic, and more.. I am shocked that I feel no need for cookies, cakes, breads, donuts, etc.. I don't even crave ice cream! I have repented.. turned around and am back on the right track again, but not particularly by counting any calories, but by eating the foods I like in a reasonable amount.. colorful foods that have many nutrients. Granted, I am fairly knowledgeable in nutrition, so I just am aware of food values. You may have to educate yourself about certain foods.<br />
Remember, you may fall back, but don't kick yourself.. next time make a better choice.Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-34607202800674074752014-04-26T08:17:00.001-07:002014-04-26T08:17:55.552-07:00Here we go again- now down 20#<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OLDMlzEeYcgtaOHqqcp9A1XoGd-0mYVpjEfDWMMDda0Izkt0TRY44Ac1tjmmzQdW-YLj7W9W1fbC6gzJq-egCUUJVdxIpEu0Nhylu_NG8Om2b2gLboN8zbC8I7Q1DpPQ9yUM/s1600/CALLING+A+PIG.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OLDMlzEeYcgtaOHqqcp9A1XoGd-0mYVpjEfDWMMDda0Izkt0TRY44Ac1tjmmzQdW-YLj7W9W1fbC6gzJq-egCUUJVdxIpEu0Nhylu_NG8Om2b2gLboN8zbC8I7Q1DpPQ9yUM/s1600/CALLING+A+PIG.gif" /></a></div>
March 24, 2014.. my regular appointment with my PCP for an annual physical. <br />
Nervously, I got on the scales..ugh! I hadn't been faithful to eating habits and the scales didn't lie.<br />
When I finally got to see my doctor, she said "Marilyn- you have gained 20# in 12 months, your A1c is 7.3- and your fasting blood sugar was 147! Your diabetes is out of control obviously. " Feeling depressed over all this news, she finished the physical with an EKG. It was abnormal with a right bundle branch block- I'd have to have the dreaded cardiolite stress test. Couldn't be much worse.<br />
I went home feeling like a ton of bricks had fallen on me. I decided that I'd really have to do some work to get on track again.<br />
I sat down when I got home, and clicked on the tv to drown some of my misery. Dr Oz was talking about his 2 week weight loss program.. I took notes. I had never watched his program before- it was providence that led me there. What I decided that day would be life changing.<br />
1. <span style="color: blue;">Eliminate white sugar</span><br />
2. <span style="color: blue;">Eliminate wheat</span><br />
3.<span style="color: blue;"> Eliminate processed foods</span><br />
4. <span style="color: blue;">Eliminate all "diet" foods, artificial sweeteners</span><br />
Good choices.<br />
That Wednesday I was picking up my sister's supplements at the chiropractor's office when I ran into Dr Agnes and when she asked how I was, I unloaded my burden onto her shoulders and asked if there was anything she could do to help me.. Dr Agnes is a nutritionist- and a very good one at that.<br />
She gave me an appointment for the end of the week and I kept it.<br />
She identified several main problems using contact reflex analysis (CRA).. and then suggested supplements to support my lymphatic system and my pancreas as well as another problem I'd been having.<br />
She gave me a food log to keep every day- an in depth one- and I was on my way.<br />
<span style="color: blue;">Protein to rebuild tissues that have been abused for so long</span> was the order of the day. <span style="color: blue;">Eating low glycemic veggies and fruits along with the protein</span> would get me going in a right direction.<br />
I have my coffee- two cups- every morning with coffeemate- not a problem.<br />
<span style="color: blue;">Taking vitamin supplements </span>that are power packed would assure that even if I didn't get the diet right, I would be supported.<br />
I found that giving up the sugar, wheat, and processed foods, diet foods and sweeteners wasn't a problem. BUT.. those first 2 weeks, I was eating 2-3c of cabbage with my meats and though I was losing pounds slowly, I was struggling with the 3 snacks /day that would keep my blood sugars stable.<br />
5.The answer is 6 <span style="color: blue;">small</span> "meals" and not to obsess over them.<br />
6. <span style="color: blue;">Do not eliminate fat</span>s from the diet plan<br />
Fats are essential to weight loss.. not just any fats.. there are good and bad ones.<br />
Following the <span style="color: blue;">BACON rule</span>, I now eat the right fats and don't worry about them causing me to gain.<br />
<b>B</b>- Butter- REAL butter, no margarines<br />
<b>A</b>- Avocado- I am ambivalent over these .. I don't not like them, but can't say I'd buy them again<br />
<b>C</b>- Cream and Coconut oil- WalMart has this for $10- organic- around 16 oz<br />
<b>O</b>- Olives and olive oil<br />
<b>N</b>- Nuts - lots of them- all kinds<br />
7. Once I got started, I started losing the excessive baggage I've been carrying around for years. One night I had a problem sleeping because of itching feet, arms, hands, chest.. just about everywhere. Dr Agnes informed me that this was likely my body getting rid of toxins- they have to come out somewhere. So the next order of the day was to assure that I was<span style="color: blue;"> getting plenty of fluids.. at LEAST 8 glasses of water per day.</span> I am a notoriously poor water drinker.. so I added some grapefruit juice doctored with ACV and honey to my water those first few weeks and was able to keep up. Later, I decided to try water with fresh lemon and a packet of Stevia. It worked! I now drink 10-11 glasses of water/day easily. Getting enough water to flush the system and keep the bowels regular is critical.<br />
*The grapefruit was a suggestion of Dr Oz- 8oz juice with 2 tsp Apple Cider Vinegar and 1 tsp honey. One was to drink 1c before every meal. Wendell's endocrinologist approved the idea, but suggested using 1/2c and water to make a cup. Good.<br />
<b>Protein</b><br />
I need it.. lots of it. I've damaged my body over the years, and now need to build it back to health. At first I ate larger portions- 5-6oz of chicken. I LOVE chicken. Dr Agnes suggested cutting back half of the portions and making up for it in the snacks. Yes. This would be easier. <br />
<span style="color: #38761d;">My main sources of protein are chicken, tuna, and eggs</span>.<br />
I bake the chicken, weigh it - about 2oz- not obsessive here- it it's 2.6oz.. I'll eat it anyway.. some days it weighs 1.6oz.. that's okay too. I do add Italian dressing before I bake it- yes, I know it is a processed food, but it is in a very tiny amount. Several times a week I eat tuna salad. I make it myself with real mayo- again, a very small amount of a bad fat.. and I add lots of vidalia onions and a couple cups of chopped celery to this. Eggs are valuable too. I eat LOTS of eggs! Sometimes 3 whites and 1 yolk for breakfast. I don't care for the yolk much.. so this works well for me. I snack on egg whites through the day- on salads or just by themselves. Low calorie and pure protein. Lest someone think I avoid the yolks because of cholesterol- you'd be mistaken. Eggs are very good for you and you NEED cholesterol.<br />
I'm intolerant of lactose in dairy, beef and turkey.. just not worth eating for the 3 days of cramping an diarrhea that comes with these foods.<br />
I bought 3 planks of fish from Long John Silver.. removed all the visible breading possible, and ate the fish underneath. I didn't know they made a baked fish without breading. Silly me. The 3 planks made 4 oz of fish- I weighed it- and about 2 full cups of breading- WOW!<br />
<b>Carbohydrates</b><br />
My tendency is to eat low glycemic veggies and fruits. I really love cabbage and salads- organic spring mix from WalMart.. inexpensive.. and so delicious. I use a serving bowl to make and eat my salads... Lettuce, tomato- a whole roma- , cucumber slices - half a cuke, colorful peppers, vidalia onion- 3 good sized slices,sliced fresh mushrooms, and then some protein like 3 egg whites or an ounce or two of ham or chicken. I do use regular Italian dressing in a limited fashion. I also have added cabbage slices , grated carrot, and other veggies as they are available. Very filling. COLORFUL makes for many nutrients!<br />
Low glycemic veggies are the ones I like most anyway- green/yellow beans (home canned especially), the salad stuff, broccoli, brussels sprouts, asparagus, pickles, oriental stir fry veggies..<br />
The higher glycemic veggies I eat a few times a week in moderation- potatoes, carrots,peas, beets..<br />
I don't eat corn practically ever except when we have a party next door and have it on the cob.. can't turn that down. Gotta remember to limit or avoid that in the future. There are good and bad carb foods.. I like certain ones, so those I like, I eat.<br />
A sample of my diet for the day would be:<br />
Breakfast:7am 1 small (6" or less) banana with 1 Tbsp creamy peanut butter. Crazy, eh? But it is majorly power packed and gives my body the energy to get my day going and keep going. The usual serving of PB is 2 Tbsp, but I found that rather overwhelming, so I cut back to 1.<br />
Mid morning snack:9am 1/4c cottage cheese, a whole roma tomato, 3 collosal ripe olives<br />
Lunch:12 noon Salad of my liking with LOTS of veggies-<br />
Mid afternoon snack:3pm 2 egg whites, 1/2c frozen fruit (peaches, pineapple,mango,strawberry)<br />
Supper:6pm 2 oz baked chicken, 1c boiled cabbage or any other veggie that meets my eye that day.<br />
PM snack:9pm Greek yogurt and 4 fresh strawberries<br />
Peanuts are great to add to salads too.. an extra bonus.<br />
<b>8. Always be prepared</b>.<br />
One of the problems with eating often to stabilize blood sugars is making sure I don't miss fluid intake, meals or snacks.. <span style="color: blue;">timely intake</span>. I found it a problem at first when I left for church at 10am and didn't get home till 1pm and had to make a meal for lunch so late.. Shopping did the same thing. I felt like I couldn't catch up.. led to stress and frustration. Dr Agnes put me on track <span style="color: blue;">"Always be prepared"</span>.. get that little lunch bag out and put things in it that could qualify as a 'meal/snack'.. Carry a drink in that bag- I use a pint mason jar with a lid filled with my lemon water- that's 2c of fluids. I also carry a small container of nuts with me and eat them one at a time while I'm out. Knowing I'd be out longer, I'd also take some egg whites in a small container or baggie in my insulated bag. I've also carried a half cup of frozen fruit. I must add that finger foods are easier, but not a necessity. I'm now ready for whatever.<br />
9. <b>Don't obsess over scales.</b> <br />
Your weight goes up and down on a daily basis.. It's better to NOT be checking every day.. it makes for disappointment if you haven't lost something daily. Better to weigh in with Dr Agnes to see the progress officially.. once a week for now. Then <span style="color: blue;">weekly is the better choice</span>. <br />
Sometimes you will lose inches and not pounds.<br />
10. <b>Dairy</b><br />
As time goes on, I'm becoming less intolerant of dairy.. I'm careful not to get too much at any one time, but the ability to digest these proteins with lactose is becoming easier.. without digestive complaint.<br />
I read an article about what it takes to make 2% milk and skim milk.. I was horrified. From that point on, I haven't bought anything but regular whole milk. We actually need the fats in the milk. We simply need to limit the amounts. So, I cautiously started out with some Greek yogurt. The first stuff I bought was the WalMart brand. It was so bad, we decided to never buy it again. But then, with some encouragement from family members, we tried the name brands.. traditional style (fruits mixed in), and decided we wanted more of this stuff. It is super good for you- up to 14Gm protein in each little cup.. and about 140-160 calories each. Not bad. I use it pretty much nightly for a snack. No GI upsets. The next dairy item I tried was cottage cheese. Not the limited fat kind.. the 4% fat kind. If I'm going to eat this stuff, I want the real deal. I am using about 1/4c a day without repercussions. YAY! This is an indication that my GI tract is on the mend. This past week I decided to try milk.. I have a Metabo-shake that Dr Agnes suggested for times when I'm just not hungry- which tends to be at least once a day. The first was Almond milk- no lactose, and just made the shake funky tasting. So I added another cup of vanilla Silk.. and didn't care for it either. I bought Lactaid milk.. but discovered it was fat free milk when I opened it.. rats! .. Yesterday I made a shake at lunch time with 1c ff milk and 1c whole milk.. no GI problems at all! And the taste was much better.<br />
Looks like my system is adjusting to dairy much better.<br />
The Greek yogurt is very tolerable as well.<br />
* The <b>metabo-shake</b> is for either meal replacement or just adding nutrients to the diet - a great snack item. It is pricy.. but worth it for convenience. I won't be buying it again for a while.. just the price, not the product.<br />
11. <b>Keeping up the momentum</b><br />
I need to share information about what I am doing to correct my diabetes and lose weight. Wendell and I are both diabetics, so in the morning we have a friendly competition over who has the better blood sugar. This morning he had a winner.. I was 99 and he was 82. We have a winner on both counts though, as his N insulin is doing what it is supposed to do in the morning, and my metformen and diet are doing the same for me. Other than comparing the BS each day, there is little that he wants to discuss.. like foods .. but he does like the metabo-shake, and one a day would be helpful to him.<br />
The other person I love to share with is my sister. We share similar weight issues and she is helpful in making suggestions to help me along. Usually I don't want to try some of the things she suggests, but I end up doing just that and she is right normally. One of my concerns is that while I am losing pounds, I don't overwhelm her with what might seem like 'bragging'.. but is really just overflowing joy at being able to regain good health and lose weight while I'm at it. <br />
I am using this blog because it helps me to put things in perspective, and who knows? someone else might gain insight to how to eat healthily.. someone may have the same problems as I do.. leaky gut and diabetes with an aging body that is leading a more sedentary life than before.<br />
All these things are helpful to keep moving in a right direction and keep me accountable. I am accountable to Dr Agnes weekly for now. She is the most encouraging person. She looks at things with positivity no matter. If I would 'mess up' she would say 'you know what to do, now, do it' and say it without making me feel like a failure. We need more people around us with that attitude.<br />
I also occasionally make an unofficial statement on my facebook page about my progress.. another issue of accountability. Mostly, I jump on the scales once in a while and am blown away by what I see.. like yesterday morning when I noted I've lost 20# since March 24. That's just 4 weeks ago!<br />
<br />
<b>What's next?</b><br />
I have an appointment with my PCP to check my weight and A1c before she decides to put me on insulin injections.. in June. I can't wait to see her face when she sees what has happened to me in the 3 months I had to correct these issues. <br />
I will be so happy to give her my medication list that says I no longer need Zantac for GI upsets and heartburn. I gave that up 3 weeks ago when I realized I hadn't had any of that for over a week of eating correctly. Then the Zyrtec for my allergies and asthma.. eliminated with corrections in nutrients and eating correctly. This past winter the allergies were awful to the point that the asthma attacks came.. I had to use a nebulizer to help me breathe.. and the inhaler that causes thrush.. ugh. While everyone else is complaining that their allergies are out of control.. I'm breathing just fine without wheezing at all.<br />
I did make an appointment with a new cardiologist for the end of May. I had the cardiolite stress test- walking the treadmill at a clip while hooked to a monitor- heart rate a steady 140 and then the isotope and 6 minutes at this pace.. The test was successful and within normal limits. I still have the RBBB, but there is no pathology causing it. Maybe it might just disappear? Who knows? <br />
<b>Exercise</b><br />
My weight and spinal issue causes me to not walk far or for long periods. I'm seeing the chiropractor who uses a gentle tool rather than a drop table to adjust all but the affected vertebra. Less back pain and more mobility- what a combo! <br />
I found that the more I tried to use my exercise bike, the worse my back got. I gave the bike away. Even the chiro said that the bikes aren't for everyone and perhaps there is a better exercise for me..like swimming. Can hardly wait for the pool to be opened. Last year I did well just walking several times a week for 20-30 min or more. <br />
Walking is getting a little easier- and my distance is improving. I'm referring to walking to the mailbox up our driveway.. it's a longer one and has a grade to it. Not good yet, but improving.<br />
Grocery day was always a horror as well. The walking, carrying heavy bags, and then loading and unloading at home wore me totally out.. The last time I went, all was well.. no pain, no feeling worn. I was tired and took a nap in the afternoon, but was back to normal when I got up.<br />
<b>Naps</b><br />
I had been feeling very weary throughout the day. Lately I notice that I'm feeling sleepy and wanting to lay down after lunch. So I do. There is nothing wrong with napping during the day as long as it doesn't become 2-3 hours which will ruin good sleep at night. Napping is healing for the body.. the fact that you feel like you need to lay down is listening to your body.. I set my sonic screamer for no more than 30 minutes and usually doze off for the last 10 minutes. Love it.<br />
I changed my bedtime. I used to wait until I felt tired to go to bed. One of Dr Oz suggestions was to be fasting for 12 hours. This is not good for a diabetic. So now I go to bed around 8-9pm, fall asleep 30 min later usually and then sleep soundly until the screamer says it's time to awaken.. 7-9 hours later.<br />
I eat within 1 hour of awakening.. and get the day underway. I have energy and keep moving.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-3343579982181560522011-11-11T04:57:00.000-08:002011-11-11T05:00:15.265-08:00<span style="font-size: large;">It's been a while since I last posted.. since I first started my "diet" or way of eating.. I've <strong><span style="color: #cc0000; font-size: x-large;">now lost 21#.</span></strong> Proud of myself.</span><br />
<span style="font-size: large;">I'm drinking more water..A++ and feeling like I'm moving right along. </span><br />
<span style="font-size: large;">I'm using the 1200 cal ADA diet and Wendell is using 2000 cal ADA. </span><br />
<span style="font-size: large;">The site CalorieCount has been super helpful in making sure I get all the nutrition I need every day. Loving it! Good ideas there and especially when it comes to the holidays. That's normally a bad time for "dieters".. I don't consider my eating habits as a diet, but a way of life for me. One day I'll be able to set out on my own without all the helps. In the mean time, it's nice to have the support of everyone and the online assist too.</span><br />
<span style="font-size: large;">I really don't count calories.. I use the ADA exchange system. It's easier than counting each calorie.. and then put my food choices into the CalorieCount site. It registers all the nutrients and calories I consume. </span><br />
<span style="font-size: large;">I'm still baking bread and enjoy one slice of this every evening with supper. It's an oatmeal bread with no sugar added. Its sweetness comes from honey, and not much of that. Delicious! Wendell and I use 35cal bread for sandwiches at lunch. </span><br />
<span style="font-size: large;">I am finding that my Oscar Meyer bologna (chicken/pork) is an extremely bad choice even though I eat only one slice at lunch. The site grades choices, and that is an F. No problem.. I have been running straight A's for the days I've been using the site. This says I am making excellent nutritional choices every day. It's nothing more than what I've always eaten.. just more controlled.</span><br />
<span style="font-size: large;">My last <strong><span style="color: #cc0000;">A1c was 6.3</span></strong>, well within normal limits!!</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-66528286512621492612011-05-08T20:10:00.000-07:002011-05-08T20:10:18.231-07:00<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9v-_zPYsJAtEkQQw_yrt3U1GFTLPgTz6uh9kdeqovNOuQ8gOZOg6e8xfprtUSS9GqXqOL8E0TV1iLGrJzuyxWSI8WITrA537mbCOOeTbIxHjyAQnijuelHyOnHn5Vr7Emmpu/s1600/CHEF+DELICIOSO.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9v-_zPYsJAtEkQQw_yrt3U1GFTLPgTz6uh9kdeqovNOuQ8gOZOg6e8xfprtUSS9GqXqOL8E0TV1iLGrJzuyxWSI8WITrA537mbCOOeTbIxHjyAQnijuelHyOnHn5Vr7Emmpu/s1600/CHEF+DELICIOSO.gif" /></a></div><span style="font-size: x-large;">Happy mother's day to all.. I lost 16# when I got on the scales today.. WOOHOO!!!</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-77749133142975050572011-05-01T20:41:00.001-07:002011-05-01T20:41:08.094-07:00Down 14#<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydmb8ArEaTum11AZbMS614djmR2E3wbipuLxFxsQ8DNgrNBBwGsp81enFwgUdc8N-Eu1T0ZhvYMhDYQNSNU8Fe7mELGkAAQ6WwPd_kBRWtxTUu2WlptkYPBnAWRtuB5PMGobo/s1600/froggy.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgydmb8ArEaTum11AZbMS614djmR2E3wbipuLxFxsQ8DNgrNBBwGsp81enFwgUdc8N-Eu1T0ZhvYMhDYQNSNU8Fe7mELGkAAQ6WwPd_kBRWtxTUu2WlptkYPBnAWRtuB5PMGobo/s1600/froggy.gif" /></a></div><span style="font-size: large;">Good news today... down 14# !!! YAY!! I love Special K which I think had something to do with it..</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-86838650382996371282011-04-06T18:32:00.000-07:002011-04-06T18:32:04.455-07:00169<span style="font-size: large;">Setbacks are not fun. Last night I had a true craving for chocolate that I just couldn't resist. So I drank a bottle of Glucerna (for diabetics) and this morning had a major spike in my blood glucose. </span><br />
<span style="font-size: large;">Now, I'm not certain that this spike was just the Glucerna because I was ill all last evening and didn't sleep a wink. Today I'm still feeling ill, and haven't eaten much to mention. Nausea and some fever .. ugh. I know illness can affect the glucose, so this may have been a contributing factor. We shall see tomorrow.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-26305066610281605842011-04-03T06:16:00.000-07:002011-04-03T06:16:20.177-07:0089<span style="font-size: large;">It is nearly time to leave for church and I'm still not sure I'm going to be able to go... more GI upset.. ugh.</span><br />
<span style="font-size: large;">Blood sugar is 89 today.. probably the near fast I had yesterday.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-29245359040408915162011-04-02T17:32:00.000-07:002011-04-02T17:34:06.672-07:00Rough day here- 114<span style="font-size: large;">We planned a trip with Paul and family today.. bummer- had some post gall bladder problems and just couldn't leave the house. Well, we can try that trip again or do something different on another day.</span><br />
<span style="font-size: large;">My hope and prayer is that this "problem" won't persist into tomorrow which is the Lord's day. </span><br />
<span style="font-size: large;">I've accomplished exactly "0" today.. no big surprise.</span><br />
<span style="font-size: large;">My blood sugar this morning was 114 for some unknown reason, and now today I've had 2 cups of coffee, a bowl of cereal, a couple of pretzel rods, and a serving of jello for the day.. it makes me feel nauseated for some reason. hmmmmm wonder what is going on?</span><br />
<span style="font-size: large;">Hurting too.. joint pain that I associate with arthritic joints.. so I don't know.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-20518093919059599612011-04-02T06:26:00.001-07:002011-04-02T06:26:36.962-07:00114<span style="font-size: large;">Feeling crappy today.. belly ache for some strange reason. Ugh. Glucose is high at 114 and I don't know why.. hmmmmm</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-41372357453916512992011-03-31T19:05:00.000-07:002011-03-31T19:05:17.813-07:00111<span style="font-size: large;">Still running a bit high on the blood sugar. I think I blew it good today for sure.. ugh. Breakfast at noon after hubby's appointment.. wayyyyyyy too much bread here. Then lunch was tomato soup at 4pm.. then off to Bible study.. home at 8:30pm and supper.. ugh. I'm tired and weary and hubby wants fruit salad for a snack tonite.. maybe tomorrow.. </span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-76008287906519480442011-03-30T06:55:00.000-07:002011-03-30T06:55:16.962-07:00110<span style="font-size: large;">Not sure why the glucose is up today.. but have a sneaky suspicion it has everything to do with potatoes and fruit.. I'll be much more careful today.</span><br />
<span style="font-size: large;">Just because something is a healthful food doesn't mean you can eat more than a serving.. PORTION CONTROL </span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-77545375979761437072011-03-28T18:40:00.000-07:002011-03-28T18:40:36.673-07:00100<span style="font-size: large;">It was a good day here.. glucose was 100- closer to normal. I was careful what I ate today. Breakfast was the usual.. egg, bread, fruit. We ate out today for lunch though, and I was determined not to undermine my diet again. Wendell had a hearty breakfast and I had cottage cheese and fruit with crackers. It was delicious- but way too much cottage cheese so I brought half of it home and had it for supper tonite with a half tomato and a dish of strawberries and a handful of grapes. Let us hope the blood sugar is normal in the morning.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-91087375651335759422011-03-27T05:39:00.000-07:002011-03-27T05:39:15.137-07:00109<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHV42jhDtuCUwK9Y5XIBByh9WahHhDtsCHm9byxqNEpvwO4wohmoycSIgcpB8Ldu11ytRRGoFnbSIJDVItpuG-x_KC-qi0ayNgpxOf-VrjmUbROHgd_8o2FadZUhOG044sAfwI/s1600/03-grapes.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHV42jhDtuCUwK9Y5XIBByh9WahHhDtsCHm9byxqNEpvwO4wohmoycSIgcpB8Ldu11ytRRGoFnbSIJDVItpuG-x_KC-qi0ayNgpxOf-VrjmUbROHgd_8o2FadZUhOG044sAfwI/s1600/03-grapes.gif" /></a></div><span style="font-size: large;">Done in by a bowl of fruit... or perhaps the larger than normal potato last evening at supper... or both. Rats! 109 today. I shall endeavor to watch everything in MODERATE portions today.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-80728043745632660442011-03-26T10:25:00.000-07:002011-03-26T10:25:23.183-07:00A week's worth of glucose<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgllG4bjmxwpfYOKHPUJ1IrxRBR6LqtqxY4jJkLz0ZLM2tgmDbk9f-piW6k5tMAFoQO9wOKCDmQ6pb1cGGLAPDbDJCUEfsrvi3hmfx04poZG93aR32jqbWMfV5VRsPaZVTTbTTM/s1600/1393_animado.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgllG4bjmxwpfYOKHPUJ1IrxRBR6LqtqxY4jJkLz0ZLM2tgmDbk9f-piW6k5tMAFoQO9wOKCDmQ6pb1cGGLAPDbDJCUEfsrvi3hmfx04poZG93aR32jqbWMfV5VRsPaZVTTbTTM/s1600/1393_animado.gif" /></a></div><span style="font-size: large;">I have been working on a photo project and not online often this past week.. but here are my totals..</span><br />
<span style="font-size: large;">March 20- 101</span><br />
<span style="font-size: large;">March 22- 100</span><br />
<span style="font-size: large;">March 24- 105</span><br />
<span style="font-size: large;">March 26- 110</span><br />
<span style="font-size: large;">Weight loss- now 13#</span><br />
<span style="font-size: large;">Amen.</span><br />
<span style="font-size: large;">I have to keep a diary closer to see why I'm having mini spikes in blood sugar.</span><br />
<span style="font-size: large;">On Wednesday, Wendell and I went out to eat at Ponderosa. I ate things I shouldn't have .. and fried wings? I paid for it all the rest of the evening and into the next day. We had Dreamfields Macaroni in a salad on Thursday - and no real spikes in glucose were noted, so Friday for lunch, I served it yet again.. and today I see this small but significant spike yet again. Not sure if it's the pasta or just the snack stuff I had- a serving of dry cereal, and an orange in the early afternoon. As I said, I need to keep a better diary.</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-75636637355005412802011-03-18T17:26:00.000-07:002011-03-18T17:26:36.145-07:0093<span style="font-size: large;">I guess I can eat a serving of angel food cake and fresh fruit. 93 is good. Have had a minor GI disturbance today.. lots of cramping. Not sure why.</span><br />
<span style="font-size: large;">Fish tonite I couldn't finish, nor my carrots. Had 1/2 fish and a salad and a few bites of baked potato.</span><br />
<span style="font-size: large;">Hmmmmm</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-18680466150793880392011-03-17T07:02:00.000-07:002011-03-17T07:02:04.201-07:0095 and today 100<span style="font-size: large;">Laziness made me have breakfast for supper last evening. I made us eggs and pancakes.. and though I don't believe I overate, it was a lot more than I wanted.</span><br />
<span style="font-size: large;">Yesterday's blood sugar was 95. After last night's bready meal, I thought it best to check today and sure enough, 100 on the nose. </span><br />
<br />
<span style="font-size: large;">Today I want to go to the store to get some meat- chicken mainly, but others as well. </span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-42086217803293394522011-03-15T12:59:00.000-07:002011-03-15T12:59:36.522-07:00down 12#<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54jUAlGpL6vGMsZS7mPiVKKA0eu8oyJNWSsK8ztdnFmhgUubpZ0aLeBpwx-hCGVNxRl48XSAOKoU6GikNBW6qUkHcW-lNaUGwRgyUwnBbusx8cxt_4Q8iIEI65Y9lYyPI_R45/s1600/CALLING+A+PIG.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" q6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54jUAlGpL6vGMsZS7mPiVKKA0eu8oyJNWSsK8ztdnFmhgUubpZ0aLeBpwx-hCGVNxRl48XSAOKoU6GikNBW6qUkHcW-lNaUGwRgyUwnBbusx8cxt_4Q8iIEI65Y9lYyPI_R45/s1600/CALLING+A+PIG.gif" /></a></div><span style="font-size: large;">I felt like I overate yesterday.. I had this leftover chicken- about a half cup- and couldn't bear to throw it out.. so I ate it.. this, after eating a healthy portion at supper.. Then.. on top of that was snack time and I ate my whole snack- 3 strawberries, 2 strips of fresh pineapple, and a carton of yogurt.. Yes, it was too much.</span><br />
<span style="font-size: large;">I've been 0.2# short of calling an 11# weight loss. I was holding out for today, but wasn't sure my overeating would even reflect it. Imagine my shock and surprise when I stepped on the scales this morning after breakfast and saw that I not only lost the 0.2#, but a whole other pound with it!!!! Astonished, I ran out to tell Wendell and collect an "Atta Girl!!!" from him .. I love that.</span><br />
<span style="font-size: large;">I should have known there was a loss here greater than 2/10s of a pound- my pants feel looser and I just don't feel like I'm carrying the full load around any more. It's coming off my belly and I'm so happy I could crow!!!</span><br />
<span style="font-size: large;">YIPPEE! On to tomorrow and another pound to lose.. one at a time, one day at a time, and control those portions.. no more pigging out even if the meat needs tossed. (That chicken was like eating butter, but no fat added.. very lean and perfectly baked.)</span><br />
<span style="font-size: large;">On to tomorrow... and a controlled blood sugar.</span><br />
<span style="font-size: large;">Can't wait to see the doctor in a couple months..If this keeps up, I should be down substantially both in weight and glucose. YAY!</span>Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0tag:blogger.com,1999:blog-36493865.post-2648089658988130982011-03-14T18:28:00.000-07:002011-03-14T18:28:28.720-07:009898 is better than 100 or more. I'll take it. Was hoping I could announce a weight loss too , but it seems that I still have 0.2# to go to do that .. so I'll wait. :)Jemithttp://www.blogger.com/profile/01423853268899280674noreply@blogger.com0