2.5 pounds of water: May 31, 2011

I know two weeks haven't yet gone by, however I wanted to report about yesterday before it drifted to the dark recesses of my mind.  Yesterday morning when I wrote, I was in a lot of overall body pain, could barely move my fingers or the rest of my body for that matter.  I was extremely swollen and uncomfortable. I felt like I weighed 1000 pounds with zero strength along with the searing burning pain.  Despite the pain and sluggishness I told Richard I still wanted to go on our 4 mile walk down the hill, into town, around the lake and back, because it seemed like a good idea to try to keep moving.  I also ate no wheat or refined sugar, and stayed within the guidelines of the DASH diet, just under 1600 calories, and no extra salt.   We did our walk in the early afternoon, and stopped along the way to have spring rolls at the Vietnamese place, and then after the lake loop stopped for a spinach salad at our favorite New Mexican restaurant downtown.  Then it was time to trudge up the hill.  By this time I was already feeling better, lighter, less fluid-filled.  I joked last night that I bet I was carrying at least 4 extra pounds of water, so I got on the scale this morning and, sure enough, I am down 2.5 pounds from yesterday.  The deep searing pain is gone, except for my usual arthritic places, and my strength is back to some degree.  I am slightly puffy this morning, so a bit more water retention, but I can at least move my fingers and open jars.


I am taking that as a confirmation that wheat and refined sugar needed to be removed.  I love bread so much, it is really hard to think that wheat may be gone for good.  But, I would definitely rather go without than live in the bloated, extremely painful condition I've been in for the last few days (that has been gradually worsening since I reintroduced wheat in March.)

Richard's working today, so I may get on the elliptical for 60 minutes, although it is finally gorgeous outside, so maybe it will be a hilly brisk walk. 


Today's a new day, and I am enthused about feeling great, and better and better each day.

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!

Recipe: Fruit and Yogurt Smoothie

Smoothie season has arrived!  This recipe uses nonfat Greek yogurt, which is creamier (and a bit more sour) than regular yogurt.  I like the creaminess.  

Fresh Fruit and Yogurt Smoothie

2 cups nonfat Greek yogurt

1 cup fresh Strawberries

1/2 cup fresh blueberries

1/2 cup fresh raspberries

1/2 tsp pure vanilla

4 packets of stevia

1/2 cup of unsweetened Almond Breeze (or more or less depending on desired consistency)

Place all ingredients in a blender and blend until blended.

Makes 2 servings

On the DASH diet, this translates to 1.5 low fat dairy options, 3 small fruit options

A Successful Week

Check-in:  Weight: 202.8lb
Lost this week:  3.2lb -this is the most poundage lost in a week since I started in January and I think I finally figured out why it has taken so long.
Lost total this year: 8.4lb (lost since August: 17.2lb)

Two things were different this week.  One, I was still recovering from a bug I caught a couple weeks ago, and my appetite was very limited, so my portion sizes were kind of naturally limited.  If I ate anywhere near to too much (which was about half of what I'd normally eat), then I felt nauseous and my esophagus burned.  If I got too hungry, I would also feel nauseated.  That feeling has mostly subsided, however I decided that since my body was used to eating at this lower intake that I would go with it for the week and see what happened.  I didn't record anything into My Food Diary, just based my amount of healthy foods eaten by how my body felt.  Also, I made sure that I was on the elliptical each weekday for the full 45 minutes, plus I had several days where I had an additional number of miles walked since my son, Peter, was home from college and we walked into town a few times.

I have been reading more about the DASH diet used for reducing hypertension since we learned about it in my pharmacy school's Non-Prescription Therapeutics class.  I know that my tendency is toward high blood pressure, and I know that my maternal grandmother suffered greatly with trying to manage her blood pressure, and the end of her life was full of cardiovascular issues including multiple bypass surgery, amputation of one of her legs, etc.  As I understand it comes to me from both sides of the family and I definitely do not want to go that route if I can help it, and know that at some times in my life I have registered a blood pressure in the pre-hypertension level.   My blood pressure is pretty good right now, however I know I have a tendency to retain water and sodium causes discomfort.  

What I've decided to do is follow the DASH diet at the 1600 calorie/day level, still enter (as there's time) the things I eat in My Food Diary for comparison of the two plans, and, increase my elliptical workouts to 60 minutes per day.  I read last night in a DASH diet book, that 60 minutes is probably necessary to lose weight if the rest of one's life is mainly sedentary, which mine is, thanks to school.   I know I have a bit of a block to 60 minutes, it seems like SO much more time spent, however I will do some EFT to help clear the block with the hope that it will be at least somewhat enjoyable.

I'm super-psyched because once I lose 3 more pounds, I will be under 200 lb, which hasn't happened for a very long time.

This week will provide an extra challenge in that we are going out of town for four days, however I think if I use my smarts and common sense and have Richard back me up when it comes to making good food decisions, I will only be successful.  We aren't renting a car, and Seattle's considered a walking town, so I'm certain I will also get plenty of exercise.  I'm taking my pedometer to track and be able to report to the walking mile group I check into each week.

To Ever-Increasing Health and Life!

3-14-11 Brief insights from the last month

I haven't weighed in for over a month, so did today.  The good news is that I haven't gained anything, and even lost .6 lb.  We'll just stick with the good news.  :-)

Current Weight:  206 lb, 45% body fat.  (Total loss since 1-1-11 is 5.2 lb and 1.5% fat)

This past month has been interesting.  My focus definitely was on pharmacy school, where it needed to be to get through the ongoing assignments, quizzes, projects, and exams, so everything got set aside in an unbalanced way.  I didn't have time to revamp My Food Diary to accommodate my new wheat-free foods and recipes, so I didn't enter anything at all.  Even the wheat-free foods became time consuming to experiment and create.  When I felt well enough I continued on with my exercise regime, but some weeks that meant only once or twice each week, rather than every day.  I did make a stronger correlation between lack of exercise and inability to sleep great.  Exercise makes a huge difference in sleep quality.

My body feels pretty good, and clothes are still fitting better.  Even though I haven't been tracking, I've been eating all right, for the most part. apparently the right amount to maintain my weight for a month.  I have developed a fairly low tolerance for sugary foods and don't like the way I feel after I eat them, so I think that's a step in the right direction.  Last week I had a strange stomach flu that has left me with essentially zero appetite, so I am eating a fraction of what I normally do, and perhaps that's good training to start losing excess weight again.

I vetoed my idea a month ago for a cleanse over spring break (which was last week). What I needed to cleanse from what the constant diligence that pharmacy school requires, so I actually relaxed a bit more on the diet and let up on the exercise a bit.  We went to Glenwood Springs over the weekend and really nurtured ourselves with the hot springs and vapor caves which were super relaxing and detoxifying.  I may revisit the idea of a cleanse in May after the semester is over to help release previous several months, and provide a focused healthy intention on the summer.  We will see!

So, today, with 9 more weeks of the semester to accomplish, I am back in with regular exercising, walking now that there's more sunshine after Richard gets home, eating as well as I can, and continuing my mission for optimal health and healing.    My thumb, for whatever reason is still healing from a mysterious "jamming", and a couple weeks ago I slammed the opposing index finger in the car door, nervy pain still comes and goes from that.  We've let up on the Tibetans for now, and I am thinking some Tai Chi instead in the morning might be a good substitute for the yoga until my digits fully recover. 

Today is a fresh beginning and I am grateful for everything that has brought me here.  My intention is great energy, great feeling, even better self-care, and continuing on my optimistic and happy path where greater Joy may enter.

2-12-2011 Confirmation

While my body feels better than ever, I still gained 1.2 pounds this week.  If I recall correctly, this time last month (around ovulation) I also gained when I didn't expect to and was feeling great.  It may be something that happens naturally to me as a woman who still has cycling hormones.  I'm okay with that.

I had some great workouts (every day on the elliptical for 45 minutes in my target heart zone) and ate well, without sugar, wheat, or saturated fat, or cholesterol.  We let up on the Tibetans a bit due to my recovering jammed thumb.  It was a very busy week with a couple of exams, so I didn't take the time to enter any of my food into My Food Diary, but I didn't feel I needed to, since I was pretty much following what I've been doing the last few weeks, calorie-wise.  

I do think I'm onto something with the wheat.  I inadvertently ate wheat last weekend, just after I wrote how great I was feeling without it for four days.  I had my delicious Ezekiel bread avocado sandwich, which I thought was "safe" in the wheat-free world.  While Ezekiel bread is "flour-free", made with sprouted wheat it has added wheat gluten.  What made me explore this "healthy" bread further?  Within minutes of eating my sandwich, even while I was still eating my sandwich, I began to feel nauseous and dizzy, and within an hour most of my joints had a deep burning pain which lasted for the rest of the afternoon.  The next day my digestion was way off.  I guess that was my little confirmation about going wheat-free.  Ever since, again without the wheat, (sugar, cheese, and other dairy) I have felt really good.  My arthritic knees feel better than they have since last April when I had the pseudogout flareup, my digestion has felt great, energy is good, and mental clarity and mood are great!  

Onward ho!  I have to cut this short since I have yet another exam for which to study, and a few assignments to catch up on from this week.  There's not much more to say except what I've said.  I feel relatively neutral about it, and know I am doing the right things for my greatest health.  My clothes are looser and my body FEELS slimmer and healthier.

Thanks for reading and for your support!

2-5-2011 Wheat-Free

The Week's Stats:

Weight: 205.0 lb, loss for week is 1.6 lb, and total loss is 6.2 lb. since 1/1/11.

This is more like it.  After last week's blog I spent the next few days pondering what to do with my suspected food sensitivities.  I knew I didn't have time or energy to revamp my entire diet to start in on an allergy elimination diet, but I knew something needed to change.  My intuition kept telling me to check into a gluten-free diet.  Even that would take a whole lot of effort and planning, and in the midst of the pharmacy school semester, I did not want to make too many changes to what I was already doing.  I did actually decide that February was going to be "gluten-free", but what did I do the first morning of February 1?  I ate steel cut oats for breakfast, which, of course, have their own gluten.  Noticing my frustration with myself, my hubby, Richard, suggested that maybe instead of ALL gluten, maybe just eliminate wheat products, since those are the most allergenic for most people.  That made the most sense of all.  That way I could still have my healthy steel cut oats, and just be super mindful of the wheat products around me and not eat them. Being a vegetarian, Richard isn't too keen on wheat-, or gluten-free, which is fine.  We stocked up on gluten-free breads at Whole Foods (and got him a loaf of wheat bread to gnaw on).  I am so grateful to live in an era where these products are available.  

Thus, for the last four days, I have not had any wheat products.   I've also kept to no refined sugar, and no dairy (except for my Wallaby yogurts), including cheese, one of my favorite and worst dietary culprits.  I do have to say, that even after just four wheatless days, my body feels far less bloated, far less gassy, and "cleaner".  Also, the cardiac exercise seemed easier.   Interesting.  I'm going to give "wheat-free" a month, and see if it gets even better and better, or if there might be something else I need to eliminate.  I'll call this the Reverse Elimination Diet.  I am also pondering doing a cleanse over Spring Break in March, to clear even further.  There's no way I'll do something like that while I have so much homework and studying to do.  I am also surprised by how easy it is to not eat wheat products.  Of course we haven't eaten out yet to face that wheat-free challenge.

The exercise has been good, with the Gazelle elliptical 45 minutes 4 mornings this week.  Last weekend we went on a couple of 4 mile walks.  The weather was not compatible for outdoor walks this week due to -15 degree temps and lower with wind chill and snow, so all of the exercise was indoors.   I'm sure I burned lots of calories just staying warm.  We did our Five Tibetans for about half of the week, until my left wrist/thumb started to feel jammed and bruised, perhaps to doing yoga in the cold house.  So I am resting my hand, and doing the yoga I can without weight bearing on my wrists.  

We continue to read a Course in Miracles lesson each day for our meditation study, so that is still in alignment with my goals.  I have done absolutely NO EFT this week.  There just hasn't seemed to be a need.  I really haven't experienced cravings, or emotional addictions, even with eliminating the wheat, it is almost as if my body is sighing a great big "THANK YOU!"   The possibility for doing EFT is always in my mind.

I'm looking forward to another successful week.   I am excited I weigh 15 pounds fewer than early last August, and I am encouraged that I am on a great track!