Lemons or Lemonade?
When life hands you lemons you make lemonade right? We have all heard this before.
So a few months ago I went in for my physical after a few years of not being happy with my old dr. found a new one and we started all of the normal process of looking to see where I was. Well my blood sugar test A1C where done in June a few months later after complaining of a few things that I felt were symptoms of my diabetes rearing its head again. 3 years ago just losing 10% too me off meds I have maintained or yo-yo’d while I have been working on my binge eating disorder so wasn’t surprised in June, I was however surprised to see my number go from 6.3 to 6.7 I went from one pill to two yesterday. When I first got the news I was really upset because I have been training for a half marathon and she felt with my added exercise I would be good. Well exercise alone wasn’t enough, I had made changes slowly on my eating but not enough; so I got my med team together via email yesterday – Binge Eating Therapist, Med Dr. & Health Coach they listened to my concerns and we all put a plan together that will not cause me deprivation feeling that would take me back to my past abuse. I was really impressed on how each of them brought their concerns and listened to mine and the game plan was done.
My goals for the next two weeks:
1. I love pop but having them doesn’t agree no matter how much exercise I put in. Game plan: Frozen Cherries, blueberries or citrus wedges in my water & sparkling water for the fizzes. I am to make it like a treat. I can eat the fruit and then drink or put them in my water then eat. Choices!!
2.Smoothie – Slime (spinach, banana, walnuts, cinnamon & almond milk) Pre-breakfast to have before I leave the house to have something within an hour of waking up.
3.Frustration/Stress I have a squeeze man that I can kill if I want – when things get rough at work and I want to turn to food I have two choices beat Mr. Stress squeeze man or go for a walk!
4.I am to think of things that will make my life easier make space for unexpected –using a wrap to find that secure cozy place. Use a SAFE ZONE mentality
5.Get sleep 8 hrs minimum – buy earplugs to remove noise, no water before bed & read.
6.Experimental exercise: Shift relationship with food – time how long it takes you to eat and do it at every meal… should work up to 20 mins if less then that now.
7.Eat more fruits and veggies (lots of them)
8.Track and email what I eat to med team to help or make adjustments (this requires total honesty in my food trackers-no omitments)
9.Continue exercising/training for races
10.Support systems –Family & Friends.
I got an email with suggestions and recipes from my health coach that incorporated all we talked about. I stopped at the store and made some great purchases – spaghetti squash, butternut squash, baby portabella mushrooms (stuffing with cheese & pico or pizza sauce, basil & parmesan) I just found things that I like and have it ready to go. We had taco salad – lettuce, tomatoes, salsa, extra lean ground beef, cilantro and chives as an example made my own tortilla strips (2 tbsp.). So my breakfast was leftover and I am full.
All of these things are very doable!! I can do this I feel great! I refuse to be put on insulin I hate needles and know I can do this! So clearly I am making a healthy lemonade!