DEBRAW1124   3,092
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That Tricky Mindset

Sunday, July 24, 2011

The mindset can be your friend (positive) or your foe (negative); currently, my mindset is a mix of both. Since the last time I wrote, I have been going through some changes with my mindset. I am still going to school (working on my BS in Health and Wellness); therefore, I am continuing to learn about nutrition, exercise, wellness, and integrated health. As I continue to take my classes, I find that my mindset is changing for the better, though it is doing so slowly.

Over the last month and a half, I have gone from drinking nothing but soda to cutting back on soda and drinking flavored water to drinking plain water. I cannot believe that as of this week I am actually looking forward to drinking plain, cold water when I get up in the morning; this is a big change for me since I have never liked water because it is flavorless.

The second change is that for the last week I have been recording everything that I eat. I find that I am loving this because I can not only keep track of the calories that I have eaten, but I can also keep track of the carbohydrates, fat, proteins, and other nutrients. After printing and analyzing my daily results, I am able to see where I fall short, which then gets me thinking about what additional changes I need to make to my diet. Consequently, I have become more mindful in what I am eating. In addition, my cravings have decreased.

Third, I am finally under 250 lbs. As of today, I am 245.6 lbs. My next goal is to get under 245 lbs, then 240 lbs and so forth. I am finding that by setting five pound weight loss goals I am better able to manage the steps I need to take to achieve them. My goal by May 1, 2012 is to be down to 166 lbs. and my ultimate goal is to be down to 110 lbs. by November 12, 2012, which is 12 days before my 56th birthday.

Fourth, my A1c went from 6.3 % in December to my current reading of 6.1 % when I was tested earlier this month.

Earlier, I wrote that the mindset can be a friend or foe. I am frustrated with knowing that I need to exercise; however, my mindset has not changed much in this area. I have all of the knowledge that I need, but just cannot seem to get going, which is why my mindset is an enemy in this area. I guess I shouldn't beat myself up over this; I have made some positive changes with my mindset and the rest will come soon enough. Though I hope it comes sooner than later.



Wednesday, January 19, 2011

I was so happy to see that in the last month I lost six pounds. I was especially happy and surprised that I lost that much since the holidays were in the middle of the last month. Now I am not so happy. When I weighed myself on Saturday, I had gained back one pound. I know, one pound isn't much, but when you have more than 100 pounds to lose, gaining back one pound can be quite a shock. Seeing that I gained back that one pesky pound was a shock since my body felt like it had lost more weight. So what is going on here? Is it my scale? Or, is it my body playing tricks on me?

The last two days I have felt like going to the store to buy chips and salsa, then sit and enjoy. Am I subconsciously wanting to sabotage myself because of the one pound gained? Am I mourning the loss of the happiness felt when I lost six pounds in a month because of the one pound gained? I do not know, but I can tell you that so far I have not gone to the store to buy chips and salsa. However, I cannot promise that I will not go to the store to buy them. They are constantly on my mind every waking moment.

  Member Comments About This Blog Post:

DEBRAW1124 1/20/2011 10:12AM


Actually I lost 1/2 inch in my hips even though I gained a pound. Thank you for reminding me that I may have lost inches.


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DEBRAW1124 1/20/2011 10:09AM

    Thank you everyone for all of your suggestions.


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JSPEED4 1/19/2011 4:08PM

    Oh! Muscle weighs more than does fat, but takes up less space per pound--so you might be slimmer yet have gained a bit of weight.

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JSPEED4 1/19/2011 4:05PM

    Make a low-sodium salsa in a food processor or blender: raw tomatoes, raw celery adds a fresh flavor and limits the need for added salt, a pepper of some sort (Wear latex-styled gloves when handling hot peppers and take out the seeds to reduce the heat if desired.), some tomato paste--just a Tabl at first to not overpower the fresh flavors--adds a real depth to the flavor and also some thickness.

A lot of people add some onion, but chop it separately and let the air get to it for 10 minutes before adding it, else the flavor almost disappears.

Another way to thicken the salsa is to cut the tomatoes in half and squeeze them gently over a bowl to empty the seeds. Seeds are nutritious and can be added to other things, or just drink them down.

Don't add salt if you get some baked chips that have salt. Some people bake cloves of garlic, still in the skins and drizzled with olive oil, until soft, at about 325 degrees F, then squeeze out the soft innerds and put it in. Fresh basil is OK for some people, but not so much for most.

I like to dry-pan toast something like Irish rolled oats, to crisp them a bit. Then I add a bit of salt, and use this for a crust/crushed chips and such. I sometimes add a touch of butter, but usually just a bit of salt.

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ROX2013 1/19/2011 3:38PM

    You can have salsa and chips just be sure to include them in you daily meal plan. And don't be so hard on yourself. We all have days when it seems like it isn't working and all the time spent is not worth alot. But you are wrong, every step is a step in the right direction and one lb can be just water gain or scale is off or many things. Maybe see if you have lost inches, sometimes when my scale doesn't cooperate I check my measurements, pretty often I have lost inches. emoticon

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FRECKLESNME 1/19/2011 3:09PM

  Dear Struggling:
Chips are salsa are not necessarily bad if you include them in your plan for nutritious foods. You could work them in. The question is do you want to pay the nutritional dollars they cost. One alternative might be to bake a couple of low fat tortillas, break them into quarters and enjoy them with the salsa. This is a great snack and a very controllable food source. It would be especially good if you could find the Thompson high fiber tortillas. They are really good for wraps and snacks.

On the other hand, if the chips and salsa is your way of rewarding yourself for a gained pound, I suspect all the chips and salsa in the world is not going to help. Don't allow yourself to loose self-control. Only you can control this, so take control. We all have been down that road. One serving of food becomes a bag of food and another pound or two!! One pound gain, although not what we want is really not that big a deal in light of the process. As women, we can shift weight up to 5 pounds and not be doing anything different/wrong. Rethink your thinking. Do you believe that in this weight loss journey you would always loose and never gain? It doesn't work that way. But we can stay focused and consistently loose over any months time line.

You might also consider taking some extra time to be good to yourself. Walk with a friend, meditate on something that makes you feel good. Buy a relaxing CD and listen to it quietly. I have one CD that I find very relaxing. It is called Feng Shui: Music for balanced living. It is a little different from most of our CDs but it does help one to relax and breath deeply. You can find it on Amazon. Find something that will reduce the stress in your life and do it! You can make it!

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On the Road to Rediscovering Wellness

Sunday, January 02, 2011

On Thursday, December 30, I had my follow-up appointment with my primary physician. We went over the results of my blood tests, which included my A1C. Of course my numbers are still higher than they should be; however, I did get some good news. My A1C is at 6.3%. This is a very good number for someone with type 2 diabetes. The goal for those with type 2 diabetes is to get their A1C down to 6.5% to 7%. Keeping my A1C down means no insulin for me any time soon!

My doctor, though I have been seeing him only two months, is aware of my life situation and is taking it into account when recommending treatments. Two years ago, I was thrown into a full-time caregiver role taking care of my husband because of his health status. He has many health issues, which include high blood pressure, high cholesterol, colostomy (rectal cancer survivor), pacemaker, type 2 diabetes, seizure disorder, dementia, and Parkinson's Disease. Since becoming his full-time caregiver, I have been stressed more than usual since I do not get any help from his daughters. My doctor is aware of this as I had mentioned earlier; therefore, he is suggesting that I seek further support to help me lose weight. He told me that once I begin to lose weight, then my numbers will all fall within the normal range and I will become healthy again. This is good news, since this is what I have been thinking all along. I am so happy to have a doctor that is willing to look at the whole picture regarding my health and not just one or two pieces, which results in pushing pills that may not be needed.

  Member Comments About This Blog Post:

DEBRAW1124 1/7/2011 10:16AM

    Hi Cris,

I apologize that it took me so long to respond to your last post; I have been busy with school work and taking care of my husband.

To answer your questions;

If I could pick any career, my dream job would be a writer and motivational speaker.

I am working on my BS in Health and Wellness; ironic, isn't it. I have been going to school since August, 2007 and have been able to maintain a 4.0 GPA until last term when I was sick with a sinus infection and an ear infection. My current GPA is 3.91, which puts me on the dean's list instead of the president's list. I am still an honor student though. I will be done late February/early March, 2012.

Keeping my GPA up has not been easy, since my husband has been in and out of the hospital 20 plus times over four years. In addition, I almost lost him three times in the same period; the most recent being last September.

It's funny, everyone sees that I am a strong, motivated woman, but I do not see it in myself. Most likely this is because I consider myself a failure when it comes to losing weight and staying healthy.

I am happy to be on this team with you, too. I am finding support and inspiration from everyone here.


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WEGENERCS 1/4/2011 7:04PM

    Debra--you are a student on top of all the other issues you are dealing with? Wow! I am in awe of your accomplishments. If you could pick any career, what would your dream job be? In what field is your degree? I'll bet some of your respite time will be used toward that degree.

You sound like one very motivated woman. Glad you are on my team. Regards--Cris

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DEBRAW1124 1/4/2011 9:37AM

    Hi Cris,

Thank you so much for your reply. It is great to know that I have a support system right here on SparkPeople and that I have friends that can help me on this journey to weight loss.

Congratulations on your low A1C. I will keep you in my prayers regarding your issues with your thyroid and allergies. I wish that I had some advice about these issues, but I don't. I have not been diagnosed with a thyroid problem, but I also have allergies, which affect me year-round. I don't know if our allergies will decrease because of weight loss, but one can dream about it.

I will definitely start to use the trackers that are available through SparkPeople. According to calculations I can be down to normal weight by May of 2012, which is great since I will be graduating with my Bachelor's degree in August of 2012 (besides being my husband's full-time caregiver, I am also a full-time online college student).


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WEGENERCS 1/3/2011 8:45PM

    You have had some pretty complicated issues to deal with. Taking the step to ask your doctor for help was a really brave thing to do, my friend. Take the time you can get from respite care and do things that please you.

As for your diabetes, my A1C has gone down so much (down to 5.9 in December), so was happy about that. Now if I could just get my thyroid working and allergies under control.

You received some great advice about using the nutrition and fitness logs (do it every day). You will definitely notice a difference when you can actually see the numbers. Hugs--Cris

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DEBRAW1124 1/2/2011 3:56PM

    Hi Bonnie,

Thank you for the tips on using the Nutrition and Fitness Trackers. I will definitely begin to use them. So far all that I have used is the blood glucose, weight, and measurement trackers, which have all been a great help, too.

Regarding support so that I can begin to take care of myself, I am now getting 16 hours a week of respite care. The respite care is four hours a day four days a week. Now that I am comfortable with leaving my husband with a stranger, I am planning to use the 16 hours to visit friends, take walks, go shopping, see a movie, or any other activity that I want to do for myself. In addition, I am looking into applying for a scholarship at our local YMCA. If approved, this scholarship will allow me to become a member at little to no cost since the membership fee would be based on our income on a sliding fee scale.


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DEBRAW1124 1/2/2011 3:45PM

    Hi Lee,

I just want to thank you for your words of encouragement.


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DEBRAW1124 1/2/2011 3:44PM

    Hi Brittney,

Thank you so much for your words of encouragement.


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MUEHLBBO 1/2/2011 11:51AM

    I hope that you utitlize the features provided here; the Nutrition Tracker and Fitness Tracker I think are fantastic. I am with your doctor: as your weight drops, so will the numbers. I'm living proof of that. Being a caregiver is tough, especially if you don't get the help that you need. I went through that also with my father. Please seek some additional help in that area also, even if it's for an hour say three times a week for at least an hour so you can be stress free to exercise or do other things for yourself. I wish you the best of luck.

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THINAGIN2 1/2/2011 10:54AM

    It sounds like you have a lot on your plate but have now taken charge of your life. Congratulations on finding a good doctor and getting back to healthy! Keep on keeping on!!!

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RUNNER4LYFE 1/2/2011 10:52AM

    Yes, it eems u have found the right doctor for u :o) Keep on Sparking and u will be as happy and heathy physically as u already are emotionally and mentally! U can do this!!! We are all in it together!

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Time to get Serious

Sunday, December 19, 2010

Okay, I have been abusing my body over the last 30 years, which has put me on the road to obesity. After abusing my body for so long, I am morbidly obese with a BMI of 52. I have also developed hypertension and type 2 diabetes. At the age of 54, I am now experiencing night blindness and other vision problems. I know that as one ages, night blindness develops; however, I am not sure about the other vision problems that I am experiencing. The problems that I have been experiencing with my vision could be caused by one or more of the following factors:

- I am blind in the right eye and my left eye is tired from overuse
- I am a full-time student and my eye is strained from computer use
- My eye is showing the signs of my blood glucose being out of control
- I need a new prescription for glasses

Therefore, I saw an ophthalmologist on Tuesday, December 14. After going through all of the testing, thankfully my vision problems are not the result of being type 2 diabetic. However, my vision problems are the result of hypertension.

It is time to get serious about getting healthy again. Not only did I have a scare with my vision problems, I also had a scare when I saw my doctor on Thursday, December 9, which led me to my appointment with the ophthalmologist. On this day, my fasting blood glucose level was 220. I have never known my blood glucose to be so high. It is usually no higher than 130 something.

I am now on the road to controlling my numbers by being mindful of what I eat. Consequently, my blood pressure will reduce and my blood glucose will fall back into the normal range. In addition, I will begin to lose weight and my BMI will fall back into a healthy range.

  Member Comments About This Blog Post:

WEGENERCS 12/19/2010 7:11PM

    Hi! What you describe could be my own story. When I was first diagnosed with diabetes 2, the blood sugar levels were in the mid 300s. High blood pressure, high cholesterol, high everything. Blurry vision, aches, get the picture? It's one shared by many of us. Started getting serious about weight loss in Feb., 2010 and have dropped 50 pounds. 50 more to go. Here's the good news. Down to the lowest dose of Metformin, blood levels are now in the 90s, blood pressure has dropped (now on one med). It feels good. Can't say I'm perfect--seems like I've become lazy when it gets cold and blustery out. But I will not quit. My very life depends on winning this battle.

The best advice? It's simple. Log into this website every single day. Write one person every single day. Log in your food every single day. Log in your exercise every single day. Just do it. Keep in touch. We will respond. Cris

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MUEHLBBO 12/19/2010 1:09PM

    So many of us have been thre with you. I'm diabetic, take meds for high blood pressure, and had about 160 pounds to lose. I'm pushing the 50 lb. loss mark right now, since mid-August. It's a definite lifestyle change, but completely doable. This site has really helped me a lot. The support and encouragment you get is fantastic. Use the food tracker, the fitness tracker, continue to blog. Help is all around you. Good luck.

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MEEMAW65 12/19/2010 12:06PM

  Kudos to you. These things are very hard to make up your mind to do,I know,I have been fighting this same battle since my daughter was born 42 years ago. Up and down and then back again. If I can help in any way please do not hesitate to let me know. Good luck. emoticon

Comment edited on: 12/19/2010 12:06:53 PM

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JPLAIN07 12/19/2010 11:46AM

  I was just recently diagnosed with type two diabetes as well. I am about 100 lbs overweight, and it is time to take control. I am attempting to make a total lifestyle change. I want to support you in your journey; I know it is tough. If you need a buddy that is going through the same thing, let me know!

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JERSEYDEBBIE23 12/19/2010 11:27AM

    emoticon Just plan a head, track everything and keep moving. You will get there little by little. emoticon

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