Physical Check-In

Been going to the gym for a week now. I’m dying at the 20min mark. Hopefully it gets easier real soon.

I’m determined to lose some weight before Christmas so am very reluctantly dieting after some pushing from my docs. I know I am carrying too much weight. I hate, hate, hate dieting. It makes me feel 18yrs old again feeling fat in my 48kg/105lb body.

For those that exercise regularly did you find that exercise initially impacted your mood?

Iceberg lettuce and celery both have almost zero calories.. so when I get the starved feeling I drink a full glass of water and have some, of course totally plain. It takes the edge off

Hi Pookyl!

I always feel like I've found a prize when I happen upon one of your posts.

Congrats on devoting some time to regular exercise!

While I do not exercise on a regular basis right now, I find my mood lifts quite a bit with something as simple as a 10-20 minute walk.

It's strange how I usually decide to change my lifestyle just before the holidays. I am very happy with the resulting lack of weight gain over the holiday season.

Best wishes with your effort to meet your goals!

Much Love

Hubby and I were quite busy yesterday, plus we took a longer than usual walk in the "meadow" park. We are lucky to have a number of lovely parks nearby, but the meadow one is my clear favorite.

I feel better lately, physically. I'm still working on the psychological health.

My eating hasn't been that bad, but a couple adjustments would help better with weight loss.

A little dream of mine would be to someday get back into dancing more. Maybe even some classes. I likely wouldn't choose ballet, though, even though I love it. Probably modern dance or ballroom/Latin, all of which I have studied in the past. Ballet is just too physically demanding, plus the pressure for perfection in movement would be too great. If not from an instructor, then definitely from myself. I still own newish ballroom dance shoes and skirts.

Yes, I found that exercising regularly lifted my mood. It greatly depended on my frame of mind going into it though. I found that when I viewed it as this thing I had to do like a chore it didn't do much for me. I felt relieved when I was done, but that was about it.

I started to change my attitude. First, I was grateful for the time in my day to exercise. I looked at it as time to invest in my most important resource, me! I also took time to thank my body for being well enough to allow me to exercise. I then pushed a little harder and faster in my workouts when I went in with this attitude. I would come out feeling refreshed and energized. I thanked my body for reaponding by getting stronger and healthier.

As for dieting I tried to shift my mindset on that as well. I look at it like we are always on a diet as our diet is simply the foods and beverages we consume. I began to be grateful for the opportunity to love and care for my body more and to be more mindful about the fuel I was consuming. My body began to respond accordingly. It felt less like work and more like a fun game to figure out which delicious foods I could string together each day within my calorie limit.

You're doing the work Pookyl. Now it is time to find ways to turn it into play

feeling irritable, happy and extra emotional today.

Hi!

Every attempt gets an A for effort!
This is how we learn!

Practice, practice, practice!

Some chili has quite a bit of simple sugars in it. I'm not saying yours did. I am saying we must look for hidden sugars. I know of people who add sugar to their chili. A lot of commercial chili contains sugar. A tip I'd like to share: If you make chili and would like to sweeten it some, peel a large carrot or two and throw it into the pot at the very begining, allowing it to cook/stew with the rest of your ingredients. The carrots will "sweeten" your chili a bit. Fish the carrots out of your chili when you are ready to serve your chili.

When we start to decrease carbs from our dietary intake, it is very helpful to plan on eating a lot of protein! Have the sources of protein available and ready to eat.

During the first week or two, I have found I am very hungry! I am craving carbs, feeling very hungry, even feeling "bonked" soon after having eaten. By "bonked," Imean: feeling like, maybe even having, low blood sugar., feeling like I am depleted of energy.

I have found I make it through the first week or two as I drastically increase my protein intake. I mean: when I am hungry in between meals and/or at bedtime, I eat protein. For the first week or two, I don't concern myself with calories so much. I am trying to withdraw from carbs and am getting my body to shift into a lower carb lifestyle.

I achieve this by preparing protein ahead of time. I might cook chicken breasts, hard boiled eggs, etc. I might cut up cheese. I might buy a healthy type of deli meat and cheese and roll it up together and eat it. I might stock up on tuna. I prep this as often as I can. It just takes a few minutes here and there.

When H and I were eating this way and were in our first two weeks, I'd cook/prep a lot of protein on Sundays and Wednesdays/ Thursdays each week.
If I'd prepped cheese, I'd placed slices in sandwich bags, all ready to grab and take with us. I often did the same with chicken breasts., deli meats, etc. Be creative!

If we were out running errands through lunch time, and we did not want to stop for a higher protein meal, we'd grab prepared packages of protein as we were leaving the house. We'd also prepared raw lower carb veggies... or any veggies when just starting out. We'd grab both protein and raw veggies for lunch.

By week 2 or 3, once our bodies have withdrawn from a higher carb lifestyle, our hunger subsides some and our need for protein tapers downward a bit. This is a good time to think about counting calories.

A couple of tips:

Get as much fiber as you can from veggies. Don't use bran muffins, for example. Higher protein diets might cause constipation. If you are not getting enough fiber from veggies, consider a sugarless fiber supplement, for example, sugar-free Citrucel, metamucil, etc.

Some people regulate their bowel function, if there is a tendency for constipation, with magnesium citrate, which is available in capsules/tabs. Don't buy Magnesium oxide, it is not well assimilated by the body. This approach is often used in the place of a stool softener.

Oils/fats:

Healthy oils/fats are very useful.
I am sure we can all name some healthy sources.
Oils/fats also help in stabilizing blood sugar.

With BP, we often read of the importance of fish oil for mood stabilization.

I add fish oils to my dietary intake.
I take between 3 grams and 6 grams per day*. I take it with food.
I buy the pure and the burpless types of oil. These are available at reasonable prices without buying the various "special formulations," expensive brand names, etc. (If you'd like suggestions, feel free to PM me.)

There are also bottles of liquid fish oil available. This comes in some interesting flavors, like Pina Colada, and some flavors taste quite good. The liquid forms tend to be much more expensive.

I do count the calories in the oil when I reach the point where I am counting calories.

* I cannot tell anyone which amounts of fish oil is best for them each day. In considering the amounts, you might consider things like: do you take blood thinners, do you have difficulty digesting fats (any gall bladder issues), etc.
In all cases, I must direct everyone to check in with their doctor/pharmacist regarding the safe use of fish oil for each individual.


Wildflowerchild, I hope something I have shared is helpful to you!
I want to encourage you by thinking about options /methods which might help you. Please do not feel as though you must do any part of this.

If you experience difficulties or have questions, I will do my best to help you.
~Christina has mentioned a few low cal veggie options.

I wish I could think of a specific book which might be helpful to you. I am sharing info from having tried very many types of dietary changes. I have had a lot of experience and have read many, many books.

Even so, this approach may not be for you. Feel free to say so! My feelings will not be hurt. I am interested in whatever works for YOU!

My problem, WC, is that I’ve been dealing with the extreme hunger for months now, along with extreme thirst. This is not normal for me. I do not think it has anything to do with low carb for me.

The chili was made from scratch with no sugar except that from to tomatoes. It still didn’t fill me up.

I should def prep protein ahead of time. My other problem is I hate cooking. I hate meal prep. I hate everything about it. I have to suck it up and just do it, however. I know this. So that will be the last time I complain about that on here.

Getting some cheese sticks would be good. That’s easy enough. Deli meat is good too.

I did successfully do low carb about two or three years ago and I lost almost 20 lbs. but the constant cooking was too much for me and I quit. Of course I gained all my weight back. But I need to try again. I need to go to the grocery store today and get some cheese and some other high protein snacks.

I do appreciate all your suggestions! They are very helpful.

wildchildflower, I know how it is to be hungry a lot. And though I love to cook, there have been many times when I haven't had it in me to do it. I know what helps for me may not help for others, but here are a few low cal/carb things that can curb my hunger:

Low fat or non fat dairy (small cappuccino, latte, fruit smoothie without sugar or with sugar substitute, fat free cottage cheese, part skim ricotta in something or flavored)

Crispbread (i.e. Wasa or Ryvita) with thin smear of low fat veggie or chive cream cheese or no fat added guacamole topped with veggies (tomato, shredded carrot, sliced cucumber, olives, capers, bell pepper, etc.)

Brothy soup.

Berries or other fruit with fat free or sugar free whipped topping.

Noni ThinAddiction biscotti thins (one pack only) or two pizzelles.

I liked making flax meal mini muffins. Healthful, low carb, and can be frozen and quickly thawed.

Getting back into dance sounds like a lot of fun BirdDancer! I know you've enjoyed taking classes for other subjects in the past, but they have been daunting for various reasons at times. I was wondering if there might be a couple of fun routines you could access for free on YouTube. That way you could start at your own pace from the comfort of your home and then see how you feel about it.

It makes me smile to think of you picking back up something that you love. I hope it works out to be a wonderful experience if you decide to proceed.

Apparently, I have lost 3 pounds since the last time I was weighed at the dr. (Went for yearly this morning.) Wonder if thats 3 since last week? I didn't get a starting weight and my home scale is only good for approximations.

Most scales a Doctors office uses are usually accurate. So many now use digital scales but they are expensive and reliable.

I literally can not weight myself as numbers trigger me, my GP and any doctor I see that gives me paper results of my visit I ask them to delete my weight print then re enter it.

I just go by how my clothes feel/fit..

Wild ..... one thing that can make a difference as far as feeling full is protein bars but not the full of nuts and fruit that actually taste good.. I’m talking like the brand Pure Protein you can find them at Hellmart and most any grocery store, we buy the chocolate ( trust me they do not taste like chocolate ) they are thick dense as hell and dear god it takes forever to chew a bite .... but if I eat one I am full full full for hoursssss. I drink a full glass of water with it just to help choke it down lol

I always carry one in my purse in case I’m out and my blood sugar bottoms out I can just grab it.

I really do hope you get some answers on why your so hungry and thirsty all the time, both of those are miserable feelings.

At times, I also find the "Pure Protein" bars very helpful. I, too, have found the best prices at Walmart,, too. I try to not use bars,; however, they can be very helpful. I like the sea salt caramel the best!

I know of many women who do carry these bars in their purse.

Yes, water or some beverage is needed with these.
Great suggestion!

((((((wildflowerchild ))))))

I am full of suggestions and need to get going on this myself!

I don't know what you do and do not want to read on any of this. I certainly do not want to cause you to feel harassed in any way! I think you know this,..

I will share this, as it has been discussed:

In all honesty, I would not be able to tolerate the chili, with or without sugar. It is too high carb for me when I am trying to both stabilize my blood glucose and also trying to lose weight.

I used to feel like a healthier diet was such a drag, in that it seemed to require such an effort at every meal time.

I then started to cook protein all at once. I would choose a time, maybe Sunday afternoon and cook a lot of lean meat in the oven or in a crockpot. I can be doing other things while these are cooking. Having a large amount cooked an on hand made meals easier all week long.

Sometimes, I would make a huge salad while the meat was cooking. I made enough to last at least 3-4 days. Meals are then almost ready. I might even take some cold chicken, cut it into strips and throw it on the salad.

I did/do make chili. When I am trying to stabilize blood glucose and losing weight, I make chili out of all meat. I had first had this at a Mexican restaurant and loved it! Meat, onions, green peppers and the seasoning you use for your usual chili and meat... in a crockpot and let it go! I am just throwing out ideas for anyone reading.

To be honest, in thinking about it, I tend to do a Paleo (the original Paleo dietaty guidelines ) and/or a "healthier" version of "Atkins."

I had learned about these approaches from joinging the web site of the American Diabetes Association. A "coach" helped me and I had started to feel so much better! I had been on a wild glucose roller coaster ride.

I had found out my constant hunger, in my case, was due to this rapid swings in blood glucose levels. I was taught how to get control of this. A higher protein, lower carb diet was/is helpful.

The "coach" also had me eat some protein every 3 hours for a month or so. I then could cut back on the frequency or could continue the intake every 3-4 ours if I felt best doing so.

I then had decided that my best chance at avoiding a diabetes diagnosis is to eat a diet just like someone with diabetes!

I feel my input might be stressing you. That is not my intention. I might comment upon random posts about this topic here. However, I will stop addressing my posts to you, so you do not feel singled out or feel stressed somehow.

I have seen you come such a long way in your life!
I hope you realize how much you have done for yourself and for your son.
Please do celebrate yourself and your efforts!

I might get a little overly zealous if/when I feel I can somehow support you as you continue moving forward in your life. I hope you will forgive me if I have caused you any additional stress.

If you ever have any questions about anything I share, please do feel free to ask either here on the forum and/or via PM.

I do think it very important to see your doctor asap to investigate your symptoms. I know you are taking care of yourself in this way!

I am sure you can do anything you decide/intend to take on.
I continue very hopeful for you, in every way, as you move forward in your life!

With Love and Admiration!

Yum!
I also use some of these!
I love the Noni Biscotti thins!
I find them at discounted prices at both the Christmas Tree Shops and at Big Lots. There are some pumpkin ones out right now and they are sooo good!

You have mentioned cream cheese.
I love it!
My grandmother used to put the cream cheese in a bowl, add drained and sliced green olives and stir. If need more moisture, add a little of the olive juice. Mix completely. She then filled celery with this mixture. Everyone loved it and still make this for holidays. Low carb.

[QUOTE]
Originally Posted by ~Christina View Post
Yes this ^ is what I will be hearing from my GI once my results from labs and I get my ultrasound testing done. Regardless of a happy liver or not it’s something I need to do anyway.

I do have to be very careful when I start following a strict diet/lifestyle change with food.... in the past I have often gone much farther and more strict and wind up restricting and restricting and Boom ! Anorexia is fully in charge , again.

I have been told by numerous Doctors that it’s more healthy for me to be over weight than to my extreme result of anorexia.

I’m like Ummmm thanks ?!?!?? Hu?

I wish something I’m my life could be simple lol [/ENDQUOTE]

I wish your life was easier, too.
You do an amazing job handling all you have on your plate.
You do all of this and you offer so much to all of us here!

I rarely use daily weighing as I don't find it helpful.
I do note weight loss/gain by how my clothing feels.

I tend to look at 'trends"as adequate information.
I even leave my shoes and jacket on when weighed at the doctor's office.
I really do not care about every pound.
I think I am concerned that if I paid attention to daily measures, I might get too obsessive.

Thanks for all you offer here!

'

EXERCISE!

I have been doing a terrible job lately.
It seems like there is too much going on. I have been incredibly exhausted and in more pain than usual.
I need to not let the various events/crises here get in the way of my exercise!

I need to go for walks, in the least.
When it gets colder, soon, I will either settle for the treadmill or will go to the mall. I have FUN watching all of the displays setting up for the holidays!
I usually meet people who work in the mall and/or people who also walk there and we have FUN together!
I used to do these things with H. So it brings back memories to do them again now. Maybe I will do something very different.
I can also walk on the track at the nearby fitness center for a very small fee for the winter.
I need to be a bit more creative.

How are you doing now, Jennifer?

Well, Fern! Where are you?
I cannot find you!

I have been searching for your last post here and, for some reason, cannot find it! I have gone over and over the pages. I must be weary.
I was looking to see how things are going for you. Still keeping up with your workouts?
Thanks again for this thread1

I'm here Thanks for looking for me. I'm still chugging along with my workouts. I need a new challenge though and I haven't found the right one just yet.

I've been focusing a lot on offering my body gratitude. I try to use loving mantras at least once a day. This thankful season reminds me that I could spend more time showing myself gratitude.

I love your idea of walks at the mall. I enjoy people watching and all of the decorations for the holiday.

Thanks again for checking on me. As always I wish you greater health and happiness!

I've actually hooked a number of people on the Noni Biscotti thins. I'm not surprised that you found them, as well. Much less guilt-inducing than cookies, aren't they? I sometimes find products like that in shops like Tuesday Morning or Marshall's. It's amazing how they are almost 50% cheaper there.

I olives. They are so satisfying. As far as the cream cheese, I have found that with some things (like cream cheese) a very little amount is just about as satisfying as a large amount. I find with some things that having less is a lot better than depriving yourself completely. The crispbread is a good choice for me because they are yummy, very low cal, and high fiber. Satisfying! I'd rather have the crispbread slice than a slice of diet bread. I, too, have filled celery with cream cheese. Red pepper slices are good with it, too.

My husband rarely gets physicals, but he did recently. Of course he had blood tests. Hubby has high cholesterol, too. It is sad to say, but now that he has high cholesterol I feel much more determined to reduce saturated fat/high cholesterol foods from our diet. Meaning, I care even a little more about his health than my own.

Hubby's belly is so big that his sister says it looks like he's 9 months pregnant. Otherwise he has trim legs, etc. I know having fat there is a major risk factor for heart issues. I've been ignoring it too long. I, on the other hand, hold my weight more evenly throughout my body. I am less overweight than hubby. I think he needs to lose at least 40 lbs. Twenty lbs would be fine for me. He's always willing to eat my diet-friendly creations, but he always wants me to do 100% of the meal planning/tracking for him. I kind of wish he would participate in the process a little bit more.

There you are!

I start to get insecure when you are missing, or I can't find you!

Offering your body gratitude is a wonderful idea.
I once heard a woman speak, telling us about when she is injured and/or needs surgery, she "talks to her body," showing/expressing appreciation. When we think about it, what type of feedback is most healing to our body, our expression of love and gratitude, or our frustration and cussing?

Thanks for sharing on this topic! It is an important one!

I walked the mall for an hour today with my youngest child (18). Its something at least.

Im making a couple chicken legs and baby carrots for dinner.

I love how you spend time with and support your children. They are never too old for a mother's love