May 30, 2011: A new start on the DASH diet

It has been awhile since the last check in, and awhile since I last even thought about it.  The inspiration to check in comes from the fact that I've been experiencing some severe pain throughout all of the joints of my body, and increased heel pain.  I've also been experiencing lots of water retention which may be an effect of a medication I recently started to help with the worsening dysmenorrhea/menorrhagia I've been experiencing, and will hopefully even out after awhile.  

I recalled that one of my main original ideas, last summer and at the beginning of the year, for decreasing my overall body weight was to decrease the pain I'm experiencing.  I suspected with the increased pain that my weight was also increasing.  My wonderful hubby, Richard, also, very sweetly, reminded me that I had experienced much less pain when I eliminated wheat and refined sugar from my diet in February.  He is right and I am thankful for the reminder, and those items have made their way back into my diet on a regular basis.  More so the wheat than the sugar, but I've not been monitoring either.  School pretty much took over my life, so I stopped weighing, stopped recording everything in MyFoodDiary.com, and decreased, to an extent, the exercise. 

Here are my current stats:

Weight: 208.2lb (up 6 lb from 2 months ago, but down 3lb from the beginning of the year - and still down 11.8 lb from last August)

Percent body fat: 45.5% (which is down 1% from the beginning of the year - so perhaps all of the exercise has paid off in that area.  We remeasured my body parts, and almost all of them are back to the original size they were in January.

I feel a bit discouraged, and had hoped to have lost lots more by now, and certainly hoped Ihadn't gained but I really need to start again, taking it easy on myself (especially since some of the gain is this swollen puffiness of water retention), and continuing in a reasonable maintainable way.  

I had a recent conversation with one of my aunts who followed the DASH diet, lost all of her extra weight and was able to side-step taking the blood pressure medication the doctor had prescribed for her.  She is my inspiration for the DASH diet, as is the information I learned in my OTC class this past term.  I strongly recommend this eating plan to anyone who is at risk for, or is suffering from, hypertension.  I am choosing it for myself, not because I currently have high blood pressure, but because, with the family history on both sides, and my tendency to pre-hypertension and white coat syndrome, this choice makes the most sense to me to start eating this way now.

So, The DASH diet it is, in addition to eliminating refined sugars and wheat (for allergy/joint reasons).  

Aside from limiting daily calories, ensuring ample vegetables and fruits, and dairy like low- or no fat yogurt, the DASH diet helps to gain awareness of sodium consumption.  For more on the concepts and details of the DASH diet, visit: DASH Diet.

I've modified the Diet log given on the DASH site to accommodate 1600 calories, which is my goal.  

The food log looks like this:

 

This is where I will check off the items I eat.  I may still use MyFoodDiary to also track the specifics, if it's not too time-consuming.  My goal is to make it as natural as possible, where it doesn't consume my life.  It seems summer is a good time to start in again, with the goal of having the new way of eating as much of my being as breathing.  That way, when school starts again, it will be more natural, and less-time consuming.

My exercise goal is to be active at least 60 minutes each day, whether it is walking, utilizing the elliptical machine, or a combination (or even bicycling when I get a new bicycle...)  We also plan to incorporate tai chi back into our daily routine.

We will be at a family reunion next week, which can make eating a bit challenging, however, with a bit of planning and determination, I know that I will persevere and take the greatest care of myself.

Also, over the summer, I ought to have more time to implement the EFT aspect of my goals, which will likely help immensely.  I will keep you posted.  I won't be weighing in next week since we will be out of town, but for sure the Monday after that, and I know I will have splendid things to report.

Until then!  (Or before if something significant comes up before the weigh-in.)  I am greatly looking forward to easing the body pains with a lighter me.

Blessings!

1-4-2011 Thoughts on Exercise and Some More EFT

I realize that I am enjoying blogging so much that it takes a fair amount of my day to report and share my thoughts.  This is all right, of course, while I have this unstructured "free" time.  However, when school starts again on Monday (the 10th), I have a plan and goal to update at least once a week when I weigh in, and, as called when there is time during the week, to write some quick thoughts or strong EFT sessions.  I hope to address some of the key components in my New Plan, such as yesterday's Thoughts on Food, and today's Thoughts on Exercise in my time before classes begin.  I think it will be helpful to save and share my daily menu and results, and any recipes that come up, so we will see how it all comes to fruition!

Turns out it's a good day to talk about how I have felt about exercise throughout my life.  

Basically it boils down to the fact that I'd far rather curl up in bed with a good book than move my body.

(Even though I'd rather curl up in bed than exercise...I deeply and completely love and accept myself...tap, tap, tap)

Ever since I became aware of the need to exercise, I have resisted it.  First of all, from as long as I can remember, if my heart got pumping too hard, I would get a very uncomfortable feeling that I cannot fully describe.  It's most a strange "airy" feeling through my jaw and chin.  So, I tend to keep my heart rate in a comfortable range for my goals, and don't overdo it, because I would also become a bit nauseous with the airy chin feeling.  Also, my knees have provided a great block to getting regular exercise.  I had cartilage removed from my right knee when I was 12 years old (it was torn and stuck), and from my left knee when I was 13.  As a result, I had developed severe arthritis by the time I was 26 years old.  The doctor told me at the time that I was too young for a knee replacement, and the best I could do is bear the pain as long as I can and then consider replacement.  I was in a good amount of pain that restricted my activities until I discovered, or opened up to acupuncture.   I originally tried acupuncture to eliminate allergies (which was very successful), and the acupuncturist "threw in" some extra needles for my knees and hooked them up to electro-stim.  The results were phenomenal!  The pain was all but gone and I could finally hike and walk and ride my bicycle again.  As long as the hills weren't too steep, or too rocky, I was pretty comfortable getting out there.  This has helped me immensely since 2000.

This past April, after a wonderful massage, I awakened the next morning with severe pain in my left knee.  Two days later it swelled.  This prompted visits to the surgeon and the rheumatologist, who x-rayed, and took MRI's of my knee.  The severe arthritis is there, and I have the questionable diagnosis of pseudogout, which is a build up of calcium deposits within the joints.  This wasn't fully confirmed, but it appears I am susceptible to pseudogout flare-ups.  The advice this time was to use my knees as long as I can stand the pain, receive acupuncture to help with the pain (this was cool to hear from the rheumatologist), and then decide when its best for me to have them replaced.  As a result, I am taking glucosamine chondroitin in the form of Joint Juice daily, and monitoring my activities (no steep/rocky/super long hikes), and my exercise has to be as non-knee-weight bearing as possible.  I love to walk in the fresh air, and am slowly getting used to the hills where I now live, however the walking takes a fast toll on my knees.  I am so very grateful for the Tony Little Gazelle that I have in the house to use for cardiovascular workouts.  It is very easy on my knees, and works the entire body, including my arms.

That was a bit of a tangent from my "I hate exercise" story.  But, perhaps, it hasn't been pleasant for me because of the pain and frustration of having knee issues for most of my life.  No wonder I just want to curl up in bed!

Anyhow, yesterday I felt amazing and great before, during and after my elliptical workout (and Five Tibetans, etc.)  I felt great and energized until the headache started later in the day, possibly related to a variety of reasons.  According to My Food Diary, I did not eat enough calories to compensate for my exercise expenditure (which was the same as the day before), also I had not had my usual small dose of caffeine, plus, my eyeballs had an enormous workout the day before with the Brain Integration Technique.   I awakened in the night pretty hungry, even though I felt like I ate and ate yesterday.  I woke up this morning and the headache was gone, but the rest of me feels wonky and those 45 minutes on the elliptical felt at least double that.  This has triggered a bunch of my negative attitude about exercise, which I will proceed to clear with EFT:

EFT:  "Even though I hate exercising..."  "Even though I feel crummy sometimes after I exercise...."  "Even though my knees hurt all the time..."  "Even though my knees and heel hurt more because I'm heavy..."  "Even though I am afraid I am going to hurt myself exercising..."Even though I resist exercise..."

Replaced with:

"I love to move my body"

"I love feeling energized"

"My body is flexible and has a fantastic metabolism"

"I am light as a feather and my knees are healthy"

"I live a balanced life between rest and activity"

"My body loves exercise and feels great!"

Five Tibetans:  15 repetitions (we're getting used to getting up really early again, perhaps tomorrow we will aim for 18 reps)

Alternate nostril breathing:  We almost forgot, but we did about 8 inhalations/exhalations

Exercise:  45 minutes on the elliptical and walking when Richard got home

Meditation:  Lesson 57, A Course in Miracles

Food: My goal is to get enough calories that don't stress my salt maximum and my saturated fat quota.  So far, I am doing pretty well, and am tapping out the negative 'tudes that would lead me straight to the big chunky piece of cheese, or leftover chocolate because of how my body feels.

"Even though I crave the big chunk of swiss cheese in the fridge... I deeply, completely love and accept myself"

Breakfast:

Blue Corn Meal Pancakes: 1 serving

1 tsp. pure maple syrup

Joint Juice

1/2 apple

1 c. Wallaby vanilla yogurt

1 c. Matcha tea

Snack:

Pumpkin Latte, sugar-free

Lunch:

Avocado Alfalfa Jalapeno Almond "Cheese" Sandwich

2 Sans Sucre sugar-free (with stevia) and fat free brownies

Zero calorie Lifewater

Snack:  

2 c. Stevia Chocolate almond drink

Dinner:

1 c. whole wheat pasta

1/4 recipe of low-salt tomato sauce with olives (posted earlier today)

8 spears of steamed asparagus

In spite of my earlier attitude "glitch" with exercise, which I feel far better about at this point after the EFT, this turns out to be a successful day in meeting my goals.  And, tomorrow, I affirm, I will have a far better attitude than I did earlier today, regarding my New Plan!

My Food Diary Summary:

A New Plan for the New Year

It's an interesting web we weave in life, how different events and meetings lead us to new awareness.  Recently my interest has been in genetics and epigenetics, in regard to the BRCA2 gene mutation that is carried in my father's familial genetic background.  He lost his sister to breast cancer in 1984, and in January we lost our cousin, Jenni.  Various family members have since been tested for this mutation and some have been positive for it, and some negative.  There's a 50/50 chance of inheriting the dominant gene mutation from a parent who is positive.  I was tested, and waited the three long weeks to receive my results, and was very thankful that I am within the coin toss in our family that does not carry the mutation, thus there is no concern for my boys, or for myself in regard to that gene, except as supporter for those who are close who do carry the mutation.

The thing is, I have about 25,000 to 35,000 other genes that could very well carry mutations, or a genetic history that have the potential for disease states, either physically, mentally, or emotionally, or all of the above.  The rising story of epigenetics and the idea, and fact being scientifically proven, that we are more than our genes and that we are not living time bombs according to the story written in our DNA, has led me to this point to deal with a health issue that has plagued me for much of my life.  My weight.  I know that everything I can do to enhance my health on all levels will greatly improve my chances for avoiding disease states and increasing chronic pain.  As a practitioner of alternative medicine, I have been a strong proponent for incorporating all levels of a person into their healing.  It is time for me to put into practice what I preach.

In the past I have tried the "tried and true" methods of eat less, exercise more.  I successfully lost 45 pounds in about 9 months through Weight Watchers after my 3rd son was born with just these two tactics and the support of group meetings and an addiction to numbers at the weekly weigh-in.  I am a Lifetime member and everything.  That diet unfortunately was laden with aspartame-filled products and diet Coke, to which I was addicted.  I was walking regularly, which felt wonderful and I was at my goal weight of 142 pounds for about 10 minutes, well, I guess really for 6 weeks in order to become a Lifetime member, and my weight has increased pretty steadily for the last 18 years.  Then I made a commitment, for better or for worse to not get on a scale.  I saw being on the scale as being a slave to a number.  I lost some weight in 2000 as a natural consequence through my divorce, and again a few years later in 2004 through a phenomenal program by a fellow acupuncturist where I learned some healthy practices like yoga, alternate nostril breathing, organic eating, etc. I felt amazing, looked healthy, and have no idea how much I actually lost in those times because I wasn't weighing.

Now it's all back, and more.  My life has made many very happy turns in the past 11 years, and I feel so very fulfilled in so many areas of my life, more so than I have ever dreamed.  I have worked and worked over the years to unearth deleterious core beliefs and change them to help manifest my current, and very happy, reality.  For some reason, though, this has not carried over to my weight and health.  It feels as though this is a final frontier where I get to put my optimism, positive thinking, and abundant tools into action to feel fulfilled in the area of great health, working through the emotional issues and habits that have kept me heavier than is healthy for me.

The facts became evident when I stepped on the scale at Kaiser Permanente last summer, for a long overdue physical and well woman check up.  I was astounded, yet, not surprised, when the scale registered my highest non-pregnant weight ever.  No wonder my legs hurt, and it was difficult to walk with painful heels from plantar fascitis, and I was experiencing ever-increasing arthritic pain in my knees resulting from knee surgeries when I was 12 and 13 years old.  Thankfully, all other tests, blood tests, blood pressure, mammogram, and an endometrial biopsy proved to be free of signs of illness.

This instigated a jump on the health wagon.  We had just returned from our Honeymoon of wonderful sites and travels and delicious foods, and I was gearing up for another semester of pharmacy school.  It was time to add some discipline.  I joined My Food Diary online, and tracked everything I ate, got a reading every day as to how well I did staying within my fat, sugar, and salt goals.  I was able to enter my favorite new and healthy recipes into the site and I was exercising regularly, and lost almost 15 pounds.  Then the severe heel pain started, and intense pharmacy school seemed to suck dry all of my discipline and motivation, and the exercise stopped (too painful), and the eating chocolate, cheese and sweets in ever increasing quantities re-entered my life, and the last weigh-in at University Hospital when I went in for the follow up appointment with the Genetic Counselor proved that I had, indeed regained 10 of those 15 pounds.

So, before I re-reach my all-time high weight (that I'm aware of anyway), I am determined to get back on the healthy weight wagon, and add in the tools I have in my pocket, like EFT, yoga,tai chi, acupuncture, breathing, in addition to monitoring my diet (I like My Food Diary) and increasing my activity level to help address those underlying issues that have kept me on the vicious cycle.

I have so many tools!  And so many quandaries!  Why don't I use my arsenal of tools continually?  Why aren't they ingrained in my psyche?  Where does the self-sabotage come in?  What causes the motivation to continue healthy habits to decline so suddenly?  What part of me wants me to be at an unhealthy weight? This is where the EFT (Emotional Freedom Technique) comes in as a useful tool to clear the thoughts, emotions, and beliefs from my energetic system, clearing the way for increased balance and health.  I first learned about this technique in 2002 or 2003, and used it with great success with myself, friends, and clients in terms of alleviating fears and anxieties.  It's a very powerful tool with amazing results.  I often still recommend it to my acupuncture patients and train some of them to do it on themselves as issues arise.  There is a lot of information in books and on the Internet regarding EFT.  There's even a free EFT manual one can download.  I have it on my website www.StephanieBall.info.  I'm also learning about Matrix Energetics which takes EFT a few steps further, and I will share more on that as I learn about it and put it into practice.  There are other useful tools on my website including the Radical Forgiveness process and worksheets.  I recently purchased a book called "EFT for Weight Loss" with this specific goal in mind.  There is now an entire series of EFT books written by the founder of EFT, Gary Craig.

My first task is to write down all of my memories regarding my body image, eating patterns and attitudes about exercise.  I am including anything that occurs to me and placing it in a master list and making a goal to work on at least a couple of the memories with EFT to clear them and bring to my awareness any further, more deeply rooted emotions, beliefs or thoughts that might have contributed to the memory.   As I settle back onto the Healthy Me wagon (likely around the 1st of the year when things are a bit back to "normal"- probably something that needs "tapping" through EFT :-)), I intend to address any cravings, automatic behaviors, emotional issues, physical pain, and anything else that arises in this process with EFT and any other techniques that occur to me. 

My intention with this blog is to track my progress and relay the tools I use to help completely heal my thought processes, and thus my body, regarding my health and weight.

Thank you for joining me on this journey!