Wednesday, June 20, 2012
I had a great meeting with "Kate" today. She was familiar with the SP site and was happy I brought several days' logs to give her a glimpse into my menus. I also printed out a cardio report. She was impressed and said I'm doing all of the right things and basically, to keep doing what I'm doing and my Endocrinologist will be very pleased with me. Dr. S is wonderful, but she takes it all very serious and expects her patients to do the same. She can make all of the recommendations in the world and offer you her expertise, but if you're not willing to do your part, she can't help you. It's hard to get in to see her and she makes it clear if you're not willing to put forth some effort, there are others out there who would love to have your time slot! My next appointment with Dr. S is coming up, July 3.
In a strange sort of way ... I really dig a doctor that cares that much.
Back to my meeting with Kate today.
My primary reason for the visit was to learn how to work my menu around my exercise routine. Let's face it, I went from basically no exercise, to brief walks, to 30 min walks, to 50-60 minutes of cardio 4-5 times per week. That's a huge jump for me. She suggested I split my meals when I'm working out. I've been working out in the evening and usually arrive at the gym around 7:15-7:30. That works with my schedule and with the crowd. I don't have to wait for machines and I'm not intimidated by crowds. I feel comfortable. Kate said when I'm working out like I have been, I'm going to need a bit more fuel. So instead of having 30-45 g of carbs at one meal, she suggested having two mini-meals of about 30 g. She gave the example of having a turkey sandwich on whole grain bread and a glass of soy milk, or a serving of fruit and a low carb yogurt, or even a Cliff or Kashi bar before I work out. I need some protein and some carbs. Then after my workout, I can have something else ... maybe a salad (depending what I ate earlier). I need to monitor my blood glucose before and after I exercise. And I need to have something in my gym bag in case it dips too low and I need to get it back up (a piece of chocolate, 4 oz. of regular soda, or something that will provide about 15g of carbs that will work quickly.
I explained in the past, there were times when I tried working out at 5:30 a.m. and my blood glucose would actually be HIGHER after I exercised. She explained that was because I hadn't given my body any fuel. If I want to work out in the morning, I can split my breakfast in the same fashion as splitting the evening meal. It all makes very good sense to me.
She gave me her card, invited me to a Glycemic Index class they're holding, and made a few other suggestions about some specific food products. She also recommended trying to get some protein from plant-based sources instead of animal-based sources. That will help with my cholesterol. She gave me an article on Cholesterol and Heart Disease and explained the exercise will really help here.
I actually bought some Edamame today. Never had it before.
I didn't get to the gym again tonight, but I am going to hit the indoor track at 5:30 a.m. and get my SparkTushie in motion before work. Power walking on a soft surface in an air conditioned arena ... I am loving that concept, especially after today's heat wave! My daughter returned from her 5 week rotation in Dover, DE tonight and I made us wonderful salads for dinner ... mixed greens, grilled chicken, a few raspberries/blueberries/strawberries, sliced almonds, sliced baby carrots, mushrooms, a small amount of lemon dill goat cheese, and light raspberry vinaigrette. I served a couple of slices of multigrain baguette with it. YUM -- what a delicious meal on a hot night!
Tonight I did laundry and ironed her "white coat" for her -- she'll be testing tomorrow and Friday and then next week she's off to her final rotation in family practice. My goal is to be 10-15 lbs. down for her graduation on Aug. 4.
I can SO do that. Monty calls me a warrior ... and I really dig that too!
I'm just digging life!
Thanks for stopping by--your support is very much appreciated!!!
Wednesday, June 20, 2012
I visited the Diabetes Center about 4 years ago after my initial diagnosis. At the time, I didn't find it that helpful, although they were very nice and offered to answer questions. Since I've been "dieting" most of my life, mostly WW, I knew more about nutrition than I thought. Knowledge is power, but only if you put it to good use!
Six or seven years ago, I was working out regularly. I had lost 87 lbs, was following WW, feeling great ... but then after a series of life changing events, I crashed, put most of my weight back on, stopped exercising, developed health issues accompanied by some pain and more or less just kind of let myself go to hell. I'm older now and would like to think I'm also wiser. I made the appointment to go back to the Diabetes Center so I can get recommendations for calories/carbs/nutrients specific to a Diabetic lifestyle. I know SP is recommending too many carbs based on what my doctor has asked of me and it's a little more difficult to juggle fat/protein/calcium and some other nutrients when you're having to stay within 30-45 g of carbs per meal.
I have a list of questions. I have a list of my medication. I have printouts of my last week on SP, plus my exercise tracker. I have the desire. I have the determination. I AM a WARRIOR!!
Friday, June 15, 2012
For some reason, I keep singing the melody to an old Loverboy song, "Working for the Weekend." I'm certain I just AGED myself!!
Everybody's workin' for the weekend
Everybody wants a new romance
Everybody's goin' off the deep end
Everybody needs a second chance
You want a piece of my heart
You better start from the start
You wanna be in the show
C'mon baby let's go
I'm pretty sure I need to add that to my play list. In fact, I need to MAKE a play list for the gym. That's a Spark Project for the weekend. I used to think of the weekends as "oh boy, here's another chance to go off the deep end" ... but I now I see the weekends as a chance to take even better care of me. I have more time ... for shopping at farmer's market, going for an early morning walk on the river walk, trying a new recipe.
I hope you'll join me in SPARKIN' FOR THE WEEKEND!
Thursday, June 14, 2012
It's been years since I've exercised with any regularity--at least 5 or 6 years. During that time, in addition to suffering through some major heartbreaks, including the breakup of a long term relationship and my older sister's suicide, it seems my health really took a turn for the worse. I gained weight back that I had lost. I was diagnosed with Diabetes, high blood pressure and high cholesterol. I suffered through Achilles tendonitis (which was extremely painful at times for over a year), I slipped on the ice and injured my knee (just about the time I was finishing the PT for the tendonitis issue. I had a terrible case of Vertigo about a year ago. I developed some strange dermatology problem (Planus Schlerosis), and then I fell again, this time on my other knee. As a result of the two falls, I now suffer from arthritis in both knees and one of my hips.
So let's just say exercising has not been on the forefront for me and honestly, the thought of it petrified me. The last thing I want is to injure myself, pull something ... and perhaps more importantly, fail again.
I have a visit with my Endocrinologist on July 3 and it's been weighing heavily on my mind. I hadn't been controlling my blood sugar the way I need to and in my mind I know if I take better care of myself I can hold off on having to take insulin--and may not have to take it at all. About 2 weeks ago, I cam back to SparkPeople.com and started tracking my food. I committed to 10 minutes of exercise every single day. It was something I could attain, although to be honest, there were days during the first week when I had to force myself to get those 10 minutes in. In the evenings, I felt like I was just laying on the couch waiting to die.
I felt good about the success of meeting my 10 minute goals even after just a few days. And then I received an email about a special 8 week program at the local Y being offered through a group of local school district & college's health partnership. I could have full access to the Y's facilities, including classes, the pool, the indoor track, cardio & weight equipment, PLUS a one hour group session with the trainer for each of the 8 weeks. I signed up last Friday and selected the Tues., 5-6 pm group for training.
Monday rolled around and I was feeling apprehensive about walking into the Y to exercise. At one time I was a member and went there daily, sometimes more than once a day if I was taking a class, and managed to get into the best physical condition of my life ... but after all of these things that had happened to me, I wasn't feeling confident in what I could accomplish.
I made another commitment. For 8 weeks, I would visit the Y at least 3 times per week for at least 30 minutes each visit. Anyone can do that, right? Believe me, I had to talk myself into.
Monday evening, I went and managed 60 minutes of cardio (which, by the way, shocked me). I left feeling great. Tuesday morning I felt even better, especially at work. The day passed quickly and it was time for the group session. We spent some time talking about nutrition and the trainer calculated our BMI and then had us start with some cardio to get our hearts beating. Up and down a flight of steps and around the track, 3 times, and then up and down the steps 3 times consecutively. Boy was I sweating. I woke up Wed. and again, felt great. I could feel that I had used some muscles I wasn't accustomed to using, but it was a good feeling. Last night I made my third visit and put in another 55 minutes of cardio. And again today, I feel amazing. My mood is even better.
I may take tonight off ... or not! I'm starting to look forward to the time I spend working on my health. My fasting blood sugar was 122 this morning, the best it's been in months. All of these benefits reaped from less than 2 weeks of just getting my body moving and making conscience choices about what I put into my mouth.
I know there will be imperfect days. I've already had them. If anyone thinks they're going to ride through the journey of life and never fall off the horse, they're setting themselves up for disappointment. You can fall (physically or emotionally) an infinite number of times. It's the getting back up that matters most!
Monday, June 11, 2012
I had mixed feelings about visiting Gym tonight. It had been quite some time since I had seen "him" and I was doubting how I would feel once we were actually face to face. It was much as I remembered, although there were subtle changes here and there. I spent 60 minutes with "him" and came home feeling really good about the time spent together. I surprised myself. Communication came easy. I worked very hard to express how much I missed "him" and how good it felt to be with "him" again. My face was red and I was very sweaty on the way home, but it felt good. I'm thinking this could very well turn into a summer romance.
Treadmill 32 mins
Elliptical 18 mins
Recumbent bike 10 mins
672 calories burned ... YEAH!
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