Saturday, September 29, 2012
My 27 year old nephew just got out of the hospital yesterday after 6 days, most of it in the Trauma Intensive Care Unit. His blood sugar was over 620 when he was admitted which I read here online can be life threatening. How scary! He didn't know he was a type 2 diabetic.
His doctor has ordered him to walk 30 to 60 minutes a day. So when he asked if I would walk Lake Hollingsworth with him today, how could I say no?
I had already finished an 11 miles training run with my Galloway group. (I thought we were doing 12.5 miles, but the group settled on 11. At least it was considerably faster than the 11 I did two weeks ago.) I didn't sleep well at all last night. I thought about telling him I was too tired to walk today. I'm glad I didn't. For 2.84 miles he told me all about his plans to change his lifestyle: to reduce his computer hours and other sitting drastically, to limit his carbs to 75 per meal, to do the recommended walking, to keep a journal of his eating/ medications/ exercise, to make sure he gets his medications and to his doctor appointments, to keep reading and learning about his condition and the nutrition and exercise that can help him.
At this point there are many people in his life trying to help him and some nearer his own age and interests have his ear more than I do. Yet, I think today I established myself as not only someone who cares, but someone who knows a thing or two about exercise and nutrition. I sure hope he is able to make the changes that he needs so badly.
Thursday, September 27, 2012
Until I came to SparkPeople I had never tried to figure out my calorie range for maintenance. I had never tracked calories in order to maintain. And I had never tried to maximize my nutrition.
One maintenance technique I had tried was to weigh each day. Then any day I was over the top of my maintenance range I went back to my weight loss diet. I was able to maintain my weight loss for quite a few months using this method, but my nutrition was less than optimum often. Also, it was difficult to plan meals out and celebrations because I never knew before the day what days I was dieting and what days I wasn't.
Now I am just trying to eat healthy. Life is better!
PS Some people thought that "just trying to eat healthy" meant I'm not tracking now, but actually most of the time I am. For me trying to eat healthy means tracking.
Tuesday, September 25, 2012
I look in the mirror and smile. I take a size 4 outfit out of the closet and put it on. I read my now normal lab reports. I run miles and don't even get winded. I look at old pictures and wince then current pictures and don't. I look at the graph of my weight over time.
When I've blown it, overeaten, and feel totally disgusted with myself, I use these tools to remind myself that overall, I am doing great!!
Monday, September 24, 2012
A couple days ago I wrote a blog about whether maintaining a weight loss is hard. My point was that if you have reasonable expectations about how you are going to eat and exercise once you achieve your goal weight, that maintenance won't be as hard as it is for those with unrealistic expectations.
I wrote that blog after thinking about the many times I did not succeed at maintenance. I was the queen of unrealistic expectations. I thought my life would be perfect at goal weight. It wasn't. I thought I would not have to work so hard to maintain. It's work. I expected to eat dessert every day. I'm more successful when I eat more fruits and veggies and a few nuts rather than sweets. I thought I'd just naturally learn how much to eat. I haven't. I still need to weigh, measure, and track often.
Having realistic expectations about how you will eat and exercise to maintain goal weight may be necessary for maintenance, but on further reflection, it is not sufficient. This time when I got to goal I read everything I could find on maintenance on SparkPeople, WeightWatchers, Beck Diet Solution, National Weight Control Registry and whatever else I could find. One thing I read scared me. I read several places that expecting success at maintenance is important to maintaining. What?? How could I have confidence that I could maintain when I had failed at maintenance at least eight times before?
I wanted to succeed at maintenance, but I had very little expectation that I would. I knew that building confidence in my ability to maintain was important for my success. So, I started out very slowly. This time, instead of adding desserts and treats to my losing food plan, I added extra skim milk and more extra virgin olive oil. I was not gaining!! I found the SP meal plans with calorie ranges for my maintenance. Although I didn't follow them exactly, I used them to inform my food selections and portions.
Although I got to goal weight with more or less realistic ideas about how I would eat and exercise, I did not have expectation of success. But by eating as well as I could (sometimes far from perfect) and continuing to enjoy my workouts, I gradually built confidence in my ability to maintain. One of my SparkFriends (should I call out MIRAGE727??) said he "owns maintenance". I love that confidence! I'm not there yet, but I'm getting closer.
Sunday, September 23, 2012
We had a great ride today, my longest ever. I enjoyed all 23.5 miles of it. The most special part was riding on the dirt and gravel paths through the Circle Bar B Nature Preserve. Although I have walked back in there, this was my first time to go by bike and cover far more area than I ever had before in a day. We were so close to sand hill cranes and great blue herons I think I could have touched them if I were willing to lean enough to fall off the bike! There were anhingas, roseate spoonbills, egrets, turkey vultures,small herons, and quite a few birds that I can't name. I caught a glimpse of a large gator moving away that they tell me I rode right by without seeing!
I really need to get a camera that I know how to work. I would love to post pictures of what we saw today. However, I can post the two pictures that Janet took:
The guys actually got in the picture this week!
We did get a picture with just the women.
After the group ride, I cycled over to my daughter's house to take care of my granddaughters and this evening I rode home before it got too dark. I really enjoyed my activity today and feel so blessed that I am healthy enough to do it!!!
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