Sorry it's been so long since my last post, but of course, this mom has been busy with 2 little ones. Weight wise, things have been going pretty well, just over 84lbs lost, and I've started using the My Fitness Pal app on my IPhone. Who knew I wasn't eating enough??? I guess that can easily happen when you switch to a diet that is mostly made up of veggies and lean proteins. So, quick tip, if you are at a plateau, check your caloric intake....
I decided to post tonight about something that's been on my mind for a while now, especially after watching The Weight of the Nation (HBO Documentary which can be viewed online here.)
Let me first say, that I really do LOVE my doctors. I am very very very happy, in general, with both my OBGYN and my PCP; however, the more I think about it, the more upset... concerned... (can't quite find the right word...) over the fact that throughout my life I have been told VERY LITTLE in regards to my weight and my need to lose. Since being diagnosed with PCOS, the ONLY thing I was ever really told about my weight and the process of losing weight was, "Since you have PCOS, it'll be very hard for you to lose weight." That's it.
When I went in for a blood pressure check in Aug of 2008 and was subsequently diagnosed with hypertension (you don't want to know how high my BP was), it didn't even come up in discussion. Not at all.
When I had my 10lb 10.5 oz baby girl (induced at 37 weeks 5 days), and watched her, in the NICU, have trouble with blood sugar issues in her first days of life, all that was mentioned was that I must have had Gestational Diabetes and the test (which had came out normal) missed it. Of course, as I am losing more weight and more importantly, learning more about sugar, insulin, etc, I KNOW that I may not have had GD, but I am POSITIVE that I had insulin resistance (which leads to an increase of insulin in the bloodstream. Insulin= growth, weight gain etc). One sign of insulin resistance is dark patches of skin on different places on the body, especially on the back of the neck. I had these (emphasize HAD). Since I have been losing it... the dark patches have disappeared- an outward sign that my body chemistry is changing. Again, NONE of this was mentioned or suggested by any of the doctors I saw (including a few MFMs-high risk pregnancy OBs.)
I am again stating, just in case this gets to any of them or their relatives etc.., I really do like my doctors, and I don't at all think that their skirting around the weight issue is unusual (unfortunately). I can't quite figure out why some doctors are afraid to be frank with patients about how much harm extra weight does to the body and organs. Maybe they don't know the extent of the damage??? Maybe they don't want to offend??? Maybe it's a conversation too wrought with emotion, anger??? Maybe it hits too close to home for them (especially the ones who have themselves, struggled with weight)??? I don't have the answer. I wish I did. I wish that we all would just "get" it one day and the struggle would be over.
Talking to someone about their need to lose weight is such a hard thing to do. No one wants to admit the number on the scale has gotten out of control, that they've lost control, that they've allowed it to go that far (good opportunity to do something I have been avoiding. 295, that's my number. That's where I started in March of 2011-. There I said it.). No one wants to be that person who is getting "reprimanded" by anyone. BUT SOMEONE has to start that discussion. This cycle of obesity is getting worse with every generation. I would think that our doctors would be a great place to start. So, if you are in the medical field, I have a suggestion and a plea. PLEASE TRY to communicate just how serious this is. Do so in a way that is respectful and mindful of how hard this struggle is. Do so with compassion, love, and genuine concern. Don't mention looks, clothes, sizes. Talk about health. Talk about their children. Talk about their future. Talk about solutions (NOT JUST MEDICATION). Offer support. Just start the conversation. Too many people who are obese are going around with the false assumption that they are "healthy" because their doctors don't mention their weight and their blood work is coming back OK. It'll catch up with them eventually, and I can't imagine being a doctor and thinking, "What if I would have just said something...."
Saturday, July 7, 2012
Wednesday, June 13, 2012
What to eat???
After posting via Facebook that my family and I were having salmon, mocked mashed potatoes, and asparagus for dinner, a friend of mine commented that she wished she could buy meals from me to help her along in losing "it". I thought this compliment was a great opportunity to share some tips/tricks/meal ideas with my friends. Remember, I'm not a dietitian, weight loss expert, and don't have nearly the cooking skills of my mother.
Changing an entire way of eating seems like an insurmountable task, but what I realized was that small substitutions and changes added together equals huge results.
So... here we go with a few of my tips/tricks/substitutes etc.
BREAKFAST:
ALWAYS EAT BREAKFAST....
I almost ALWAYS have an eggwhite omelet with veggies and some sort of complex carb each morning. This may sound like a lot of work to do, but it's very quick, especially if you prepare a week's worth of veggies at a time. On Monday morning, I usually saute onions, bell peppers, and mushrooms in REAL BUTTER. Let's be clear... not a TON of real butter, but maybe 1/2 Tbsp or so. When I was in college, I took an economics class.... for some reason the professor got on the topic of margarine, and informed us that margarine is actually gray in color. When it was first "tested" people in test groups wouldn't eat it as a butter substitute because of it's bland color.... so they added yellow food coloring. For some reason that just stuck with me.
Here's a picture of the butter I use.
Changing an entire way of eating seems like an insurmountable task, but what I realized was that small substitutions and changes added together equals huge results.
So... here we go with a few of my tips/tricks/substitutes etc.
BREAKFAST:
ALWAYS EAT BREAKFAST....
I almost ALWAYS have an eggwhite omelet with veggies and some sort of complex carb each morning. This may sound like a lot of work to do, but it's very quick, especially if you prepare a week's worth of veggies at a time. On Monday morning, I usually saute onions, bell peppers, and mushrooms in REAL BUTTER. Let's be clear... not a TON of real butter, but maybe 1/2 Tbsp or so. When I was in college, I took an economics class.... for some reason the professor got on the topic of margarine, and informed us that margarine is actually gray in color. When it was first "tested" people in test groups wouldn't eat it as a butter substitute because of it's bland color.... so they added yellow food coloring. For some reason that just stuck with me.
Here's a picture of the butter I use.
For a while, I was using whole eggs for my omelets, but simply because of time, I started using eggwhites.
Sometimes, I'll add a little bit of cheese in there as well, and lately I've been adding Chia seed. LOOK UP ITS BENEFITS!!! It's the "new" flax.
For my morning carb (and sandwiches when I have them). I started using the "Hungry Girl" Flat Out bread. It's only 90 calories and high in fiber
Oh, and of course, I have iced coffee with a splash of unsweetened almond milk (less fat, carbs, more calcium than regular dairy milk) and sugar free vanilla syrup. (yes... it's splenda based, but I only have a little once a day....)
LUNCH:
Usually a wrap with again, lots of veggies, turkey or chicken, and maybe edamame. The key is to find a wrap that's low in calories and high in fiber (some wraps have over 250 calories!!!!) This one is my fav (thanks to my Mom who told me about them!) They only have 100 calories and have 12 grams of fiber (6 net carbs). I also use them for taco night.
TIP ALERT: Substitute fresh spinach for lettuce! We use it for everything. Cut it up to use for tacos. Way more nutrients than lettuce!
SNACKS:
I try to stick to cut up veggies/fruit. Cheese sticks are always go (try the Weight Watchers smoked Gouda ones!) but I've been trying to stay away from dairy as much as possible lately. Now I opt for Almond butter and celery or sometimes will have a protein drink. I usually use the Jillian Michaels version.
DINNER:
I've found that the key is to keep it simple. A lean protein and 1-2 veggies. Most of our meals seem pretty boring to most, but again, it's about making it work for your lifestyle. Little substitutions help out a ton. We have completely stopped cooking red meat. I use ground turkey or ground chicken for everything. Also, we've incorporated more fish into our diet, especially salmon.
Try to make your favorite foods rather than ordering in. Even if you make a pizza at home and use full fat cheese, etc. it'll still be healthier than anything you'd order. When we make pizza, we use the already made thin pizza crust and turkey pepperoni.
TIP ALERT: Cauliflower is AMAZING. I've used it for "potato" soup, "mashed potatoes" and even fried rice.
Also, I try to modify things my family already loves (like Spaghetti). I usually add veggies like shredded carrots and zucchini to my spaghetti sauce, and I have my serving over sauteed onions or spaghetti squash (the rest of the family eats it over whole wheat angel hair pasta).
OTHER TIPS:
Stay away from boxed dinners and canned veggies. They have a TON of sodium and will make you retain fluids.
Speaking of retaining water. Other than my coffee in the morning, I stick to water or green tea for the rest of the day. I also have 1 serving of Dandelion Root tea a day (I brew it with Mint Green
. tea because it's pretty bitter on its own). I usually sweeten it a bit with honey. Dandelion Root is supposed to be good for liver function and help with water retention.
Stay away from Low or Reduced fat processed foods. They usually add carbs to these foods to make them taste decent.
Try to reduce the amount of salt you use in what you're cooking. Explore other spices instead.
I think that's all for now... I'm sure I'll think of more soon.
It may sound overwhelming, but even if you try one or two of these things, you'll see results in how you feel!
Sunday, June 10, 2012
The key.
Thought I'd give an update on how the week went. The hubby was off this week, which would usually have meant trips to eat out, junk food, etc. In other words, things would have been a lot more lax than normal, but one thing that I am learning is that in order for this weight loss to really stick and have it become a manageable lifestyle, there has to be BALANCE. It's impossible to stick on a completely healthy eating plan 24/7 FOREVER. (at least for me it is)...
In starting this process and giving myself 2 years to get to my goal, I was giving myself permission to eat off plan for a meal and not breakdown because of my possible perception of completely thwarting my efforts. Balance is key. Balance is something, however, that is SOOOOO contrary to the messages that we are fed via the media about everything, be it food, alcohol, sex, possessions, etc. On one hand, we are given the "perfect" body images to aspire to, but on the other, there is little to no element of self-control honored or respected by our culture. Give me what I want, when I want it. I "deserve" it. No one can attain a weight loss goal if constantly listening to the messages screamed around them. Watch TV for five minutes and you'll be bombarded with fast food and candy commercials, only interrupted by commercials for lingerie with women who look nothing like most of the women I encounter in real life. This system is designed to keep us from succeeding. Give in to the cravings (why deny yourself???) BUT AFTER YOU DO.... FEEL HORRIBLE about yourself. You're worthless for giving in. How could you??? Of course this leads to more eating, more self-loathing, more eating.....
So the key? Balance. Something Americans no little about. Delayed gratification. Something we know even less about.
Yes, we ate out this week. Twice to be exact. (which is a lot less than we have in previous "vacation" weeks). The first time, we took the kids to a popular chain restaurant. We did get an appetizer (spinach dip) and guess what. I had some. But instead of ordering whatever I wanted for my meal (probably would have been a burger), I had grilled chicken (minus the rice that it came with) and added extra broccoli.
Second meal "out" was actually an order in Sushi dinner. This was my one "splurge" meal of the week. It was something that I looked forward to all week. Having it in mind at the beginning of the week gave me reason to be cautious in what I was eating because I knew I'd be having a treat later in the week. All in all, I had a loss of about 1lb this week whereas in previous vacation weeks, I've gained up to 5lbs.
Next thing to work on: Get my butt back on my treadmill.....
In starting this process and giving myself 2 years to get to my goal, I was giving myself permission to eat off plan for a meal and not breakdown because of my possible perception of completely thwarting my efforts. Balance is key. Balance is something, however, that is SOOOOO contrary to the messages that we are fed via the media about everything, be it food, alcohol, sex, possessions, etc. On one hand, we are given the "perfect" body images to aspire to, but on the other, there is little to no element of self-control honored or respected by our culture. Give me what I want, when I want it. I "deserve" it. No one can attain a weight loss goal if constantly listening to the messages screamed around them. Watch TV for five minutes and you'll be bombarded with fast food and candy commercials, only interrupted by commercials for lingerie with women who look nothing like most of the women I encounter in real life. This system is designed to keep us from succeeding. Give in to the cravings (why deny yourself???) BUT AFTER YOU DO.... FEEL HORRIBLE about yourself. You're worthless for giving in. How could you??? Of course this leads to more eating, more self-loathing, more eating.....
So the key? Balance. Something Americans no little about. Delayed gratification. Something we know even less about.
Yes, we ate out this week. Twice to be exact. (which is a lot less than we have in previous "vacation" weeks). The first time, we took the kids to a popular chain restaurant. We did get an appetizer (spinach dip) and guess what. I had some. But instead of ordering whatever I wanted for my meal (probably would have been a burger), I had grilled chicken (minus the rice that it came with) and added extra broccoli.
Second meal "out" was actually an order in Sushi dinner. This was my one "splurge" meal of the week. It was something that I looked forward to all week. Having it in mind at the beginning of the week gave me reason to be cautious in what I was eating because I knew I'd be having a treat later in the week. All in all, I had a loss of about 1lb this week whereas in previous vacation weeks, I've gained up to 5lbs.
Next thing to work on: Get my butt back on my treadmill.....
Friday, June 1, 2012
What I'm doing
Alrighty, the kids are taking a nap (yes, both of them!!!!!) so I decided it would be a good time to write.
Picking up where the last post left off...
After I made the decision to lose the weight, and to allow myself 2 years to lose the 110lbs, I had to figure out what "method" was going to work best for me. My mom (who has also battled the scale her whole life) joined Weight Watchers and began going to meetings. Attending meetings was impossible to fit into my schedule, so I decided to join online.
I did well for the first couple of weeks and lost about 20 lbs right away, but for me, the freedom of the points system was leading me to make not so great choices. Because of my weight, and the fact that I was breastfeeding a newborn, I was allowed a TON of points each day. (I think 57!!!!) Eating that much during the day and making sure they were healthy choices wasn't easy. I remember actually eating Nutella on crackers simply to make sure I got all my "points" in. Needless to say, it wasn't working for me.
A few years ago, before I even met my husband, I had lost a bit of weight on South Beach diet. From that personal experience as well as through my research on PCOS (Polycystic ovarian Syndrome----- diagnosed at age 18), I determined a low carb, lean protein diet would be best. I wasn't able to cut out ALL carbs, again, because I was breastfeeding a newborn and carbs are VERY important in milk production.
My plan was (and still is) to have my carbs before 2pm (low calorie/high fiber bread). LOTS of veggies and lean proteins. I also cut out most of my dairy. Our family is on Almond milk completely, and I have the unsweetened original type in my coffee in the morning.
I also try to follow a couple of key rules
Drink plenty of water
Take a multivitamin
Stay away from anything white
Stay away from anything boxed or canned (the amount of sodium in these processed foods is unreal!)
Try to add extra veggies to anything possible (I add shredded carrots and zucchini to spaghetti sauce)
Get rid of red meat (we use ground chicken/turkey)
Eat more fish (especially salmon)
Don't eat after 7:30pm
Leave room to "cheat" one day a week
I'll talk about exercise in another post, but I really believe something that I heard a Dr. say in the HBO documentary The Weight of the Nation. Exercise is important, of course, but the MOST important part of LOSING weight is and has to be diet change.
Picking up where the last post left off...
After I made the decision to lose the weight, and to allow myself 2 years to lose the 110lbs, I had to figure out what "method" was going to work best for me. My mom (who has also battled the scale her whole life) joined Weight Watchers and began going to meetings. Attending meetings was impossible to fit into my schedule, so I decided to join online.
I did well for the first couple of weeks and lost about 20 lbs right away, but for me, the freedom of the points system was leading me to make not so great choices. Because of my weight, and the fact that I was breastfeeding a newborn, I was allowed a TON of points each day. (I think 57!!!!) Eating that much during the day and making sure they were healthy choices wasn't easy. I remember actually eating Nutella on crackers simply to make sure I got all my "points" in. Needless to say, it wasn't working for me.
A few years ago, before I even met my husband, I had lost a bit of weight on South Beach diet. From that personal experience as well as through my research on PCOS (Polycystic ovarian Syndrome----- diagnosed at age 18), I determined a low carb, lean protein diet would be best. I wasn't able to cut out ALL carbs, again, because I was breastfeeding a newborn and carbs are VERY important in milk production.
My plan was (and still is) to have my carbs before 2pm (low calorie/high fiber bread). LOTS of veggies and lean proteins. I also cut out most of my dairy. Our family is on Almond milk completely, and I have the unsweetened original type in my coffee in the morning.
I also try to follow a couple of key rules
Drink plenty of water
Take a multivitamin
Stay away from anything white
Stay away from anything boxed or canned (the amount of sodium in these processed foods is unreal!)
Try to add extra veggies to anything possible (I add shredded carrots and zucchini to spaghetti sauce)
Get rid of red meat (we use ground chicken/turkey)
Eat more fish (especially salmon)
Don't eat after 7:30pm
Leave room to "cheat" one day a week
I'll talk about exercise in another post, but I really believe something that I heard a Dr. say in the HBO documentary The Weight of the Nation. Exercise is important, of course, but the MOST important part of LOSING weight is and has to be diet change.
Thursday, May 31, 2012
The start.
Here's the problem with starting a blog. You have to actually start one. There has to be a first post. The post. The post that gives this blog meaning and direction.... but how do you start a blog about a struggle you don't remember the start of....
For those of you who don't know me or my struggle, I'm talking about weight.....It's something that I've struggled with my whole life, something my whole family has struggled with. There's a family history of it all: diabetes, cancer, heart diseases, high blood pressure... you name it, it's there. I could go on and on recounting the hows and whys of the up and down (mostly up) journey of my poundage... and I'm sure that will get posted eventually, but for now I wanted to share why I had a serious mindset change about a year ago.
I was playing around with my daughter (then almost 2 yrs) while my newborn son took a nap. I decided to pretend like I was sleeping. She came up to me, and began to try to wake me up. I continued to pretend to be asleep. She again tried to wake me, and when I didn't respond, she began to cry.
That moment changed everything. I am a stay-at-home mom and all I could think was, "What if something really happened to me while I was home alone with them? This is how she would react. This is how scared she would be."
Losing the weight was no longer about fulfilling some impossible image ideal forcefed (no pun intended) to women via the media. It wasn't about fitting into a certain size or trying to please anyone. It was about her. It was about my son. It was about giving them the best mom I could be. I didn't want to be the mom that isn't being an active part of their lives because I couldn't be active.
So that day, I decided to lose it...
This blog is getting a late start in my journey (cut me some slack! I was taking care of 2 little ones!), but I will try to remember and recount the steps along the way. I still remember having a converstation with my husband about how impossible the journey seemed. 110lbs to lose. How in the heck was I supposed to do it? Where in the world was I supposed to start? There was no way for me to get to a gym... how was I going to make it work??? I even remember posting on my Facebook page a request for inspirational quotes. I think I actually asked something like "anyone has any good quotes for encouragement to overcome something that seems impossible."
It wasn't until I finally gave myself the permission for this process to take a while (I gave myself 2 years to get to goal) that it seemed manageable. 110lbs in 2 years was doable....
------
I have so much more that could have been said in this "first" post, but of course, the little one is stirring in his sleep...
For those of you who don't know me or my struggle, I'm talking about weight.....It's something that I've struggled with my whole life, something my whole family has struggled with. There's a family history of it all: diabetes, cancer, heart diseases, high blood pressure... you name it, it's there. I could go on and on recounting the hows and whys of the up and down (mostly up) journey of my poundage... and I'm sure that will get posted eventually, but for now I wanted to share why I had a serious mindset change about a year ago.
I was playing around with my daughter (then almost 2 yrs) while my newborn son took a nap. I decided to pretend like I was sleeping. She came up to me, and began to try to wake me up. I continued to pretend to be asleep. She again tried to wake me, and when I didn't respond, she began to cry.
That moment changed everything. I am a stay-at-home mom and all I could think was, "What if something really happened to me while I was home alone with them? This is how she would react. This is how scared she would be."
Losing the weight was no longer about fulfilling some impossible image ideal forcefed (no pun intended) to women via the media. It wasn't about fitting into a certain size or trying to please anyone. It was about her. It was about my son. It was about giving them the best mom I could be. I didn't want to be the mom that isn't being an active part of their lives because I couldn't be active.
So that day, I decided to lose it...
This blog is getting a late start in my journey (cut me some slack! I was taking care of 2 little ones!), but I will try to remember and recount the steps along the way. I still remember having a converstation with my husband about how impossible the journey seemed. 110lbs to lose. How in the heck was I supposed to do it? Where in the world was I supposed to start? There was no way for me to get to a gym... how was I going to make it work??? I even remember posting on my Facebook page a request for inspirational quotes. I think I actually asked something like "anyone has any good quotes for encouragement to overcome something that seems impossible."
It wasn't until I finally gave myself the permission for this process to take a while (I gave myself 2 years to get to goal) that it seemed manageable. 110lbs in 2 years was doable....
------
I have so much more that could have been said in this "first" post, but of course, the little one is stirring in his sleep...
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