When I weighed on my home scale a couple days ago, it said my weight was 150.4. I started using that as my official start weight on SparkPeople. This morning I got up (before 6 -- weird) and weighed and it said 148.8. Woohoo! I don't know if that is the result of the low carb IR plan, or just normal fluctuation, but it's exciting.
I haven't been exercising much the past few days, but am hoping to start incorporating that in this next week.
It's a new day, and a new week, and it's going to be a great one!
Monday, July 27, 2015
Sunday, July 26, 2015
Day 4
Ended today at 1,136 calories, 80g carbs. Trying to get my daily fiber up isn't going as well as I'd like. Still haven't heard from the pharmacy as to whether my Metformin prescription is done, so I'll call tomorrow.
I forgot to weigh in this morning before I ate anything, but I weighed in after breakfast, and it said I'd lost a little already. Tomorrow I'll do an official weigh.
I've been adding in a round or two of Babybel cheddar each day, mostly because it's a good protein snack with no carbs. I'm going to try string cheese this week. I am seeming to do fine on it, so we'll see. Maybe my dairy issues were related to the sugars after all. Then again, I've been having headaches the last few days, but I think that's more carb and sugar withdrawl than anything. I'll keep up my cheese experiment and see how it goes for a week.
In addition to my fiber intake being low (I tried really hard to get more fiber today and still only got 19g), my daily fat content seems high. Now, I realize that I am eating more "good" fats, but I'm still going over what Spark People recommends. So... That's what I'm working toward. More fiber, less fat.
My fiber intake these last four days has been... 15, 20, 11, 19
My fat intake these last four days has been...... 61, 62, 71, 65
I'd love to get my daily dietary habits fine tuned before school starts.
Thursday, July 23, 2015
IR Day 1
Today I headed back to SparkPeople to track my calories, carbs, etc. I'm aiming for between 50 and 150 grams of carbs per day. I hit 75. I'm aiming for 1250-1500 calories a day. I hit 1037. Not quite there, but I'm over 1000, so I'm just going to leave it. I didn't eat the birthday cupcakes tonight for Eliana's birthday celebration with Grammee and Grandad.
My vitamins make up 21g carbs daily. My breakfast protein shake makes up another 21. I suppose if I want to eliminate more carbs, I can switch to pills and make my shakes from powder and almond milk. We'll see if I decide to go that route to save a few grams. I might do that on the weekends, or on these summer days when I have time in the morning.
I entered a new weight loss goal in Spark People. I want to lose 9 lbs by my birthday, in 9 weeks. That seems doable (I say with trepidation given my past results with weight loss attempts...) given my low carb and MetFormin changes. I'm going to try it.
Hypothetically, if I could maintain a 1lb per week weight loss schedule, I could weigh 120 by New Years! I would be excited about that. Like.... Super excited! For now, though, I'm going to try for 9 lbs over the next 9 weeks.
I should weigh myself in the morning and see what my scale says I weigh. The endocrinologist's scale says I weigh 70kg, or 154lb. That's what I put in Spark People and what I figured my goal weight on.
As it stands right now, my BMI is 30.1, officially obese. Again. Yep, time for a plan.
Insulin Resistance
Yesterday I had a follow up appointment with the endocrinologist after my initial appointment and lab work 3 weeks ago. My lab work showed that I am have Insulin Resistance. It is good to have some answers, and the IR makes so much sense given the struggles I have had over the years. What it means for me is more dietary change. I've returned to Spark People (today, at least... I have a bit of a spotty record when it comes to tracking consistently) to help me track my food.
According to my blood tests, my body requires about 4x as much insulin to process glucose as a normal system does. That insulin flooding my system does two things: 1) It tells my body that I need to eat more. 2) It tells my body to store the resources as fat. The more I weigh, the more insulin my body produces. The more insulin my body produces, the more it stores the food as fat, the more I weigh. It's a vicious cycle.
Fortunately, if we can get the upward spiral to head the other direction, it will be a vicious cycle that works in my favor. If I can get my insulin levels lower, I should start to lose weight. If I lose weight, my body will produce less insulin. HOPE!
I will be going on MetFormin to help lower my insulin levels, and implementing a low carb diet (in addition to the GFDF I have been on the last 2 years). That means limiting carbs and pairing them with protein when I do eat them. Taking sugar (the majority of sugar, at least) out of my diet is going to be difficult. I can do it, but it's going to take work to figure out which staples we use that need to be revised/replaced. My GFDF diet has been fairly high carb, so it will take some adjusting.
That's where I am today. I weeded some stuff out of the pantry, which needed to be done anyway.
The endocrinologist's office weighed me at 70 kg. That's 154 lbs. Official high. :( Boo. I'm going to start by working to lower that by 30ish lbs. I don't have a real plan at this point, but I need to come up with one stat.
According to my blood tests, my body requires about 4x as much insulin to process glucose as a normal system does. That insulin flooding my system does two things: 1) It tells my body that I need to eat more. 2) It tells my body to store the resources as fat. The more I weigh, the more insulin my body produces. The more insulin my body produces, the more it stores the food as fat, the more I weigh. It's a vicious cycle.
Fortunately, if we can get the upward spiral to head the other direction, it will be a vicious cycle that works in my favor. If I can get my insulin levels lower, I should start to lose weight. If I lose weight, my body will produce less insulin. HOPE!
I will be going on MetFormin to help lower my insulin levels, and implementing a low carb diet (in addition to the GFDF I have been on the last 2 years). That means limiting carbs and pairing them with protein when I do eat them. Taking sugar (the majority of sugar, at least) out of my diet is going to be difficult. I can do it, but it's going to take work to figure out which staples we use that need to be revised/replaced. My GFDF diet has been fairly high carb, so it will take some adjusting.
That's where I am today. I weeded some stuff out of the pantry, which needed to be done anyway.
The endocrinologist's office weighed me at 70 kg. That's 154 lbs. Official high. :( Boo. I'm going to start by working to lower that by 30ish lbs. I don't have a real plan at this point, but I need to come up with one stat.
Monday, January 27, 2014
127.5
That's the uppermost limit of a healthy weight according to my BMI.
It's also about 20 lbs less than I weigh right now.
Of course, what I weigh right now is about 10 lbs less than what I weighed a few months ago. And that's good.
I am overweight. But I am no longer obese. Thank you, Lord!
I had been feeling better the past month and was considering adding exercise into my routine again, somehow. Then last night my RA flared up again, after being more or less okay for a couple months. Today I was so sore it hurt to breathe because my ribs hurt when I inhaled. *sigh* (ouch)
Honestly, this flare is better than the ones this summer before I was on the MTX, so that is good. But no flare would feel better.
I had a good weekend. I got things done, like helping Eliana clean her room, including doing laundry and putting together her uniforms for the week. It was good. We made her lunches for the week together, too. Then, by about 2:30, I was done. Out of energy. Nothing left. D.O.N.E. But I didn't have much in the way of school work to do, so it was okay. It was nice, in fact, to be able to be DONE when my energy ran out. It was nice not to have a pile of demands screaming at me, and instead just to be able to listen to my body and rest when I needed to.
Today, however, I had things that had to be done. Class to be taught. Teachers' meeting to attend. An evening visit to friends that had to be made. I pushed through and got everything done, but am wondering how that will affect tomorrow. It is now 11pm and I really need to be heading to bed.
In all honesty, though, I am scared to go to bed. If I hurt this much now, and laying still all night long just makes me stiff in the morning, how much will I hurt tomorrow? The morning stiffness didn't go away today. It just got worse. If I sleep and the stiffness starts out worse tomorrow, will I be able to do what is required of me? These are my fears.
Fear, though, doesn't come from Christ. And the trouble that I fear is from tomorrow. I can do nothing about what may or may not happen tomorrow. So I set my fears aside (repeatedly, if necessary) and cling to the hope that keeps me going: that my God is sufficient for me. His grace is sufficient for me. His mercies are new every morning. So I am headed to bed, with hope in my heart for all that tomorrow will bring. Tomorrow might bring more pain. It might bring relief. Either way, it is the day that the Lord has made, and I will rejoice and be glad in it. I will thank Him for the pain, as it causes me to grow. I will thank Him for the relief as it allows me to accomplish the tasks before me. I will thank Him for the pain, as it forces me to lean on Him. I will thank Him for the relief, as it allows those He's placed in my care to lean on me. Each day is a new opportunity for growth, for life, for grace, for mercy, for glory... His glory.
Great is His faithfulness. Amen.
It's also about 20 lbs less than I weigh right now.
Of course, what I weigh right now is about 10 lbs less than what I weighed a few months ago. And that's good.
I am overweight. But I am no longer obese. Thank you, Lord!
I had been feeling better the past month and was considering adding exercise into my routine again, somehow. Then last night my RA flared up again, after being more or less okay for a couple months. Today I was so sore it hurt to breathe because my ribs hurt when I inhaled. *sigh* (ouch)
Honestly, this flare is better than the ones this summer before I was on the MTX, so that is good. But no flare would feel better.
I had a good weekend. I got things done, like helping Eliana clean her room, including doing laundry and putting together her uniforms for the week. It was good. We made her lunches for the week together, too. Then, by about 2:30, I was done. Out of energy. Nothing left. D.O.N.E. But I didn't have much in the way of school work to do, so it was okay. It was nice, in fact, to be able to be DONE when my energy ran out. It was nice not to have a pile of demands screaming at me, and instead just to be able to listen to my body and rest when I needed to.
Today, however, I had things that had to be done. Class to be taught. Teachers' meeting to attend. An evening visit to friends that had to be made. I pushed through and got everything done, but am wondering how that will affect tomorrow. It is now 11pm and I really need to be heading to bed.
In all honesty, though, I am scared to go to bed. If I hurt this much now, and laying still all night long just makes me stiff in the morning, how much will I hurt tomorrow? The morning stiffness didn't go away today. It just got worse. If I sleep and the stiffness starts out worse tomorrow, will I be able to do what is required of me? These are my fears.
Fear, though, doesn't come from Christ. And the trouble that I fear is from tomorrow. I can do nothing about what may or may not happen tomorrow. So I set my fears aside (repeatedly, if necessary) and cling to the hope that keeps me going: that my God is sufficient for me. His grace is sufficient for me. His mercies are new every morning. So I am headed to bed, with hope in my heart for all that tomorrow will bring. Tomorrow might bring more pain. It might bring relief. Either way, it is the day that the Lord has made, and I will rejoice and be glad in it. I will thank Him for the pain, as it causes me to grow. I will thank Him for the relief as it allows me to accomplish the tasks before me. I will thank Him for the pain, as it forces me to lean on Him. I will thank Him for the relief, as it allows those He's placed in my care to lean on me. Each day is a new opportunity for growth, for life, for grace, for mercy, for glory... His glory.
Great is His faithfulness. Amen.
Friday, January 3, 2014
Freezer Meals for the Crock Pot
In attempt to simplify some of my meal planning, I am making some meals for the freezer. I am making up some freezer meals for the crock pot as well. As I'm looking for good recipes, I thought it might be nice to compile the GFDF recipes I find in one place.
Chicken Tacos
Herb Roasted Chicken and Veggies
Spicy Honey Sesame Chicken
Quinoa Chicken Chili
Chicken Peanut Curry
Pot Roast with Shallots and Carrots
Pepper Steak Roast
Roast with Potatoes, Onions, and Carrots
Balsamic Roast
Beef Stew
Pulled Pork
Baked Potatoes
Caramelized Onions
Chicken with Sweet Potatoes
Wild Rice Stuffed Chicken Breast
Mulligatawny Chicken Soup
Here's a list of 10 easy Crock Pot Freezer Meals as well:
http://www.mommysfabulousfinds.com/2013/10/easy-crock-pot-freezer-meals-2.html
I don't know that I'll make them all, but at least I have a pile of recipes in one place now.
Chicken Tacos
Herb Roasted Chicken and Veggies
Spicy Honey Sesame Chicken
Quinoa Chicken Chili
Chicken Peanut Curry
Pot Roast with Shallots and Carrots
Pepper Steak Roast
Roast with Potatoes, Onions, and Carrots
Balsamic Roast
Beef Stew
Pulled Pork
Baked Potatoes
Caramelized Onions
Chicken with Sweet Potatoes
Wild Rice Stuffed Chicken Breast
Mulligatawny Chicken Soup
Here's a list of 10 easy Crock Pot Freezer Meals as well:
http://www.mommysfabulousfinds.com/2013/10/easy-crock-pot-freezer-meals-2.html
I don't know that I'll make them all, but at least I have a pile of recipes in one place now.
Tuesday, December 17, 2013
Reducing Stress
Over the past few months, since I was diagnosed with RA, several things have happened:
1. I have been on Methotrexate since the middle of August. We have upped my prescription twice, and I am now at the "full" dose for RA. It has been making my hair fall out, so I have also upped my Folic Acid and I am using keratin fibers to "fill in" the thin spots for my vanity.
2. I went back to teaching (part time) at the end of August. I love being back in the classroom. I am so thankful to be teaching only part time, so that I can take the time I need to adequately prepare at a pace that is not too strenuous for me.
3. Leif had a second surgery to repair his ACL. This caused some stress, which caused an RA flare up.
4. I have continued to eat gluten- and dairy-free and have no desire to return to life as it was before.
5. I have learned things about myself and my disease and am working with my rheumatologist to find a lasting balance that will keep my symptoms in check.
6. I am at the lowest weight I have been in the last 3 years!
REDUCING STRESS
I am convinced that some of my weight loss is because I have had to make a conscious effort to reduce stress in my life.
I don't have a social life any more, at least not one that has any resemblance to the life I had before. I have one small group of friends who come over on Thurdays and we have have a book study together. Right now we are reading "Breaking Bad Habits; Making Good Habits" by Joyce Meyer. It's a good read. I recommend it.
I don't really find myself craving food any more, since I cut gluten and dairy out of my diet. I have started working, so I find myself eating less because I'm focused on the lessons I'm teaching and preparing.
I have stopped exercising, mostly because Jazzercise no longer fits into the schedule I keep. I'd like to find an exercise routine that will fit into my schedule. I think it will help my joints and it will keep my stress levels down, both of which will help my RA.
I now only have time for God, family, and work. This means that I am better able to focus on God, family, and work.
I now have a daily / weekly schedule that I keep. It's a schedule that is working well for me and working well for Eliana. I have freedom with a part time schedule, but also have the structure that I have wanted for so long. So does Eliana.
So... how do I reduce my stress levels? First off, stress reduction is no longer a luxury; it is a necessity if I want to manage my RA symptoms. Stress actually makes me hurt. It flares up my immune system, which in turn attaks my joints. It's one thing to know that stress is bad for me; it's another thing to feel the pain stress causes. I know that if I stay up too late, I will hurt the next day. If I do too many things in a week, I will hurt the next few days. If I let situations get to me and get stressed out about them, I will have a flare up. If I procrastinate on my work and leave it until the last moment, it causes me physical pain. So instead of doing these things, I ....
1) Plan ahead. I plan my clothes for the week. I plan Eliana's clothes for the week. I make Eliana's lunches ahead of time. I keep food in my desk drawer so I am prepared if I forget. I plan out my lessons ahead of time so that I don't have that weekly task hanging over my shoulders. I plan ahead and avoid procrastinating.
2) I take one moment at a time. I am working on not "borrowing trouble from tomorrow." This means pushing things that worry me out of my mind and focusing at the task at hand until it is time to focus on the things I can do about my worries. It means I give my full attention to my students when I am teaching instead of trying to answer their questions and grade or write lessons at the same time. It means savoring the moment I am in and enjoying the present.
3) I go to sleep. I am still not the most consistent about bedtimes, but I am much more consistent than I was three months ago. I do not have the luxury of sleeping in any longer. As a result, I make a point to go to bed earlier.
4) I do my laundry on a schedule. Granted, that schedule is one weekend a month, but I know when I am going to do the laundry, so even if the basket is overflowing I do not feel the burden of the laundry because I know that now is not the time. Until, of course, it is time. Then laundry is about the only thing I get done over the weekend.
5) I say "no" to friends and activities that I would like to do. Sometimes other activities trump the "fun" ones. I don't apologize for not being able to attend every party or baby shower or get together any more. I would like to go. I could go. But the pain is not worth the momentary pleasure of a coffee date or party. So I have to say no. A lot. And I'm sure I have a lot of friends who feel like I have abandoned them. I hope they know I have not. But I'm also not stressing over whether they feel deprived of my company, because that, too, would cause me pain. :) Stress is not worth it.
6) I take more baths. Baths allow me to relax, sit still, and soak my aching joints. In fact, I'm in the bath right now typing this, because they also let me mentally relax and give me the opportunity to think.
I have prayed for years for balance. It seems like I am finally getting the answer to that prayer, though I never thought it would come in the form of RA. But I am learning balance. Thank you, Father!
1. I have been on Methotrexate since the middle of August. We have upped my prescription twice, and I am now at the "full" dose for RA. It has been making my hair fall out, so I have also upped my Folic Acid and I am using keratin fibers to "fill in" the thin spots for my vanity.
2. I went back to teaching (part time) at the end of August. I love being back in the classroom. I am so thankful to be teaching only part time, so that I can take the time I need to adequately prepare at a pace that is not too strenuous for me.
3. Leif had a second surgery to repair his ACL. This caused some stress, which caused an RA flare up.
4. I have continued to eat gluten- and dairy-free and have no desire to return to life as it was before.
5. I have learned things about myself and my disease and am working with my rheumatologist to find a lasting balance that will keep my symptoms in check.
6. I am at the lowest weight I have been in the last 3 years!
REDUCING STRESS
I am convinced that some of my weight loss is because I have had to make a conscious effort to reduce stress in my life.
I don't have a social life any more, at least not one that has any resemblance to the life I had before. I have one small group of friends who come over on Thurdays and we have have a book study together. Right now we are reading "Breaking Bad Habits; Making Good Habits" by Joyce Meyer. It's a good read. I recommend it.
I don't really find myself craving food any more, since I cut gluten and dairy out of my diet. I have started working, so I find myself eating less because I'm focused on the lessons I'm teaching and preparing.
I have stopped exercising, mostly because Jazzercise no longer fits into the schedule I keep. I'd like to find an exercise routine that will fit into my schedule. I think it will help my joints and it will keep my stress levels down, both of which will help my RA.
I now only have time for God, family, and work. This means that I am better able to focus on God, family, and work.
I now have a daily / weekly schedule that I keep. It's a schedule that is working well for me and working well for Eliana. I have freedom with a part time schedule, but also have the structure that I have wanted for so long. So does Eliana.
So... how do I reduce my stress levels? First off, stress reduction is no longer a luxury; it is a necessity if I want to manage my RA symptoms. Stress actually makes me hurt. It flares up my immune system, which in turn attaks my joints. It's one thing to know that stress is bad for me; it's another thing to feel the pain stress causes. I know that if I stay up too late, I will hurt the next day. If I do too many things in a week, I will hurt the next few days. If I let situations get to me and get stressed out about them, I will have a flare up. If I procrastinate on my work and leave it until the last moment, it causes me physical pain. So instead of doing these things, I ....
1) Plan ahead. I plan my clothes for the week. I plan Eliana's clothes for the week. I make Eliana's lunches ahead of time. I keep food in my desk drawer so I am prepared if I forget. I plan out my lessons ahead of time so that I don't have that weekly task hanging over my shoulders. I plan ahead and avoid procrastinating.
2) I take one moment at a time. I am working on not "borrowing trouble from tomorrow." This means pushing things that worry me out of my mind and focusing at the task at hand until it is time to focus on the things I can do about my worries. It means I give my full attention to my students when I am teaching instead of trying to answer their questions and grade or write lessons at the same time. It means savoring the moment I am in and enjoying the present.
3) I go to sleep. I am still not the most consistent about bedtimes, but I am much more consistent than I was three months ago. I do not have the luxury of sleeping in any longer. As a result, I make a point to go to bed earlier.
4) I do my laundry on a schedule. Granted, that schedule is one weekend a month, but I know when I am going to do the laundry, so even if the basket is overflowing I do not feel the burden of the laundry because I know that now is not the time. Until, of course, it is time. Then laundry is about the only thing I get done over the weekend.
5) I say "no" to friends and activities that I would like to do. Sometimes other activities trump the "fun" ones. I don't apologize for not being able to attend every party or baby shower or get together any more. I would like to go. I could go. But the pain is not worth the momentary pleasure of a coffee date or party. So I have to say no. A lot. And I'm sure I have a lot of friends who feel like I have abandoned them. I hope they know I have not. But I'm also not stressing over whether they feel deprived of my company, because that, too, would cause me pain. :) Stress is not worth it.
6) I take more baths. Baths allow me to relax, sit still, and soak my aching joints. In fact, I'm in the bath right now typing this, because they also let me mentally relax and give me the opportunity to think.
I have prayed for years for balance. It seems like I am finally getting the answer to that prayer, though I never thought it would come in the form of RA. But I am learning balance. Thank you, Father!
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