Category Archives: Lifestyle Changes

Time to Go for the Distance

Posted on June 7, 2017 | 4 comments
First 5K 2017

Here I am enjoying my margarita at the end of my first 5K race of 2017. Running is one of the best results of gastric sleeve surgery! My weight loss journey continues with more runs this year.

When did I become a running snob? It was this past Saturday. Perhaps snob is too strong a word, but after running my first 5K race of the year, I learned that I actually take running more seriously than I thought. It’s just another one of the many surprises I’ve experienced in my four-year weight loss journey.

After last year’s Tinker Bell Half Marathon, I took a step back on running long distances. The mental and physical exhaustion from training was part of the reason. Lacking a new goal was another. I’m the type of woman who needs goals and I didn’t come up with a running goal for a while.

After a crazy year of moving and settling into a new state, in January I finally got serious about exercise again. To improve my running, I began working with a personal trainer. While my main goal was to increase my running pace, the focus was on building my strength and endurance through weights and speed drills. Yes, it is working! I’ve cut almost three minutes off my average pace and I can run for at least a mile without stopping. Success!

What I don’t feel successful with is my endurance. Yes, I can run for almost a mile whereas before I would do intervals as in run then walk, run than walk exclusively. I can run for a mile or so, but then at about mile one and a half, I start to slow down or go back to intervals. I know this is my brain playing tricks on me. I’m pretty sure I can run longer than that. It’s time to break through this mental barrier and run longer distances.

My plan was to do this at my first 5K of 2017. I should have known by the name “Margarita Madness 5K Run/Walk” that there wouldn’t be an emphasis on running. When I saw the lines of people buying margaritas before the race began, I mistakenly thought that as a sober runner I would fly through the course. I was wrong.

A few things kept me from running the whole race. Sure, I could blame the participants who were more concerned about spilling their drinks through the asphalt and trail course. I could point my finger at the people who were walking three or four across the path. I could blame the lack of racing etiquette: walkers on the right, runners to the left, and only pass on the left. I could use the surprising heat and sun as another reason.

Sure, these are all good excuses, but I know I’m fighting a mental game. My head still hasn’t grasped the fact that I can run longer. All the work I’ve put into strengthening my body and improving my pace needs to be put to good use. Time to go the distance. Time to believe in my training. Time to just do it.

Today is Global Running Day so it seems appropriate that I go out there and run the best run I can. I’m not planning on running any crazy distances, but I know I can run for more than a mile without stopping. That is my only goal. No, actually my other goals are to have fun and appreciate the fact that four years after gastric sleeve surgery, I am a runner. My plan today is to enjoy the unusual warm and sunny weather of the Pacific North West with a peaceful and positive run. Here’s to believing I can go the distance while I continue to go Down the Scale…

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Life After Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Running

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Really, No One is Watching

Posted on May 24, 2017 | Leave a comment

Getting ready for another work out session! I never thought I would wear a tank top to exercise in, but here I am almost four years after gastric sleeve surgery wearing one! Living a healthy lifestyle is the best change I made!

What is it about exercising in groups that makes me so self-conscious?  It’s not so much a problem in classes like spin where everyone is on their own bike so it doesn’t matter if you’re slow or uncoordinated.  Unless you fall off the bike or perhaps sing too loud to the music, no one cares or notices what you’re doing.  You’re not keeping anyone from advancing or slowing down the group when you’re in spin class.

Other exercise classes are a different story.  Or at least that was my preconceived notion before I did a boot camp class today.  Most of my fears and concerns were gone by the end of class.  First, I managed to do all the stations without passing out. I did however text a friend before class to remind her that she was in charge of picking out a good photo for my obituary should I die from either exertion or embarrassment.  Fortunately I did neither and I was once again reminded that exercising is about me, not anyone else.

Today’s class was my first group weight training class in about ten years. When my children were little, the YMCA was a godsend with its childcare so I tried out classes even though I was obese.  I was proud of myself for participating, albeit slowly and clumsily, until one fateful day.  A perky girl, who I could only think thought she was being helpful by cheerfully rushing up to me after class said, “Wow, good for you!  You’re doing this class.”  My dumbfounded and angry face must have given her the impression she should just back away slowly.  As if I didn’t say to myself every class, “It’s OK you’re the only fat mom in here, just keep trying.  No one cares.”  From that day on, every time I took that class I thought that people must feel sad for the fat chick in the class.  It was devastating, but I did keep going.

Here I am almost four years out from my gastric sleeve surgery and I must admit I’m still self-conscious about my body. Oh, I’m in the best shape of my adult life and I exercise regularly including running, but the “fat chick” in my head likes to make herself known from time to time.  My personal training sessions have boosted my confidence tremendously, but they will be ending soon.  I realized it was time to try out a group class to keep working on strength training.

I’m very lucky that my personal trainer also teaches the boot camp I did today.  I was reassured that she would make sure my form was good when she could.  When I walked into class I realized that it was made of women of all shapes, sizes, and athletic ability.  No, I wasn’t the skinniest woman in the room, but I fit in just fine.  But you know what?  It didn’t matter what I looked like or what I could do because no one cares!  Now, I don’t mean that in a malicious way as in people are uncaring, what I mean is that everyone is there to do their best.  It’s not a fashion show or a competition.  This boot camp was all about people doing their personal best.

Was I awkward, uncoordinated, and insecure?  You betcha!  I was also determined, strong, and proud.  Sure, my lunges were slow, but I rocked it on the TRX bands.  As I moved from station to station, I became more comfortable and relaxed.  In no time, the session was over and I did everything.  I assume everyone else did, but I didn’t notice.  This time was about me and what I could do.  And thankfully no one came up to me commenting about my abilities, weight or the fact I was even in the class.

But if someone had said something to me, I would have been irritated, but I would have brushed it off.  I am proud of what I can do and I am not focusing on my weaknesses when I exercise.  I’m working hard to be this way in all aspects of my life.  I’m taking one giant step, or rather lunge, forward to being positive mentally and physically!

Next time, you’re thinking of trying something new or even an activity you stopped doing due to insecurity, I hope you’ll do it.  One of the positive things that has come out of my weight loss journey is my confidence to try new and old things.  I want to live a life that is full of hope and happiness and how I get there is all up to me.  While no one might notice what I’m doing to get there, the results of living a healthy life are clear I think, especially as I continue to go Down the Scale…

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Life After Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Obese, Running, Weight Loss

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Getting My Ducks in a Row

Posted on May 2, 2017 | Leave a comment

My gastric sleeve journey turned weight loss journey turned be healthy journey includes running. I always feel good when I run, especially when life seems out of control.

Just a quick note to say that I’m working on getting my ducks in a row!  After struggling with my control issues last week, I’d love to say I’m feeling 100%, but I’m not.  Every day I’m dealing with new challenges and I’m trying desperately not to fall back into old habits of eating mindlessly.  To combat my negative feelings this morning, I went out for a quick run.  It was me and the ducks outside this morning enjoying a rain-free morning.  Today’s run helped me some positive things:

*There will be breaks in the rain.  All the locals here in my neck of the PNW say it’s never rained this much in the past. I’m trying to believe them after months of never-ending rain.  With no rain in sight this morning, I took a chance and ran outside instead of at the YMCA.  While it wasn’t sunny, it was clear and 48 degrees even felt warm as I ran.

* I love that I call running two miles a short run.  I remember four years ago how long a mile seemed.  At 18 minutes a mile, it was, but I am thankful I kept going.  I can really see the results of my persistence and the addition of strength training this year.  In the fall I was happy for a 14 minute mile and now I’m happy with a 12 minute mile.  Running is tangible proof that my dedication to exercise is paying off.

*Clearing my head will help clear my soul.  It’s amazing how a bit of exercise and a change of scenery makes me feel so much better.  The lake and trees satisfy my soul more than the indoor track at the Y.  With the sounds of construction starting early this morning, I knew I would be irritated and distracted at home.  While there are a list of things I could do at home if I stayed, I knew I wouldn’t get any writing or research done.  I’m working to make my writing time a priority so my iPad, notebooks and pens are with me now at Starbucks.  Not dishes or laundry to bother me from my work and I get to write and enjoy my coffee without home distractions.

It’s going to take a while to get out of my latest funk, but that’s OK.  My weight loss journey is full of ups and downs, positivity and negativity.  I’m aware of my negative attitude and I’m trying to find realistic ways to combat it.  Today’s run and dedicated writing time are just two of the things I need to do to keep my head, heart, and ducks in a row.  Wish me luck!

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Days Will Come and Go…Down the Scale…

Posted on April 26, 2017 | Leave a comment

As corny as this may sound, I am thankful to have my ever-supportive hubby by my side as I swing through my weight loss journey! Through the ups and downs, he is always by my side as I navigate my new life since my gastric sleeve surgery.

I think I’ve been pretty honest throughout the past four years of my gastric sleeve blog that I have control issues.  Obviously I do since I’ve had weight issues all my life. Weight gain isn’t necessarily all about control; for me it’s an emotional issue more than anything.  While I am doing better dealing with my emotions, this past weekend I was the poster child for epic meltdowns.  It wasn’t pretty and I’m fortunate that I’ve kept my family and friends who experienced it.  Now that I’m over it, I’m ready to tackle my control issues or rather learn to deal with what I can’t control.

First, let me say, I lead a charmed life.  When I share my “woe is me” and self-pity episodes, I’m pretty embarrassed.  I realize how fortunate I am to have a loving family, supportive friends, and the ability to lead the life I have.   When things go wrong though, I tend to forget all the good things in my life.  I focus on what’s going wrong or what I can’t have or what I can’t control.  Yes, my chest-heaving sobs and dark moods make me a lovely person to be with.

Finally, I pulled myself from this self-pity abyss and began to focus on the good in my life and the positive changes that are happening and will happen.  It seems pretty silly that I love change, but when I’m not in control of some changes, I, for a lack of better words, freak out.  It was when I was singing this verse from one of my favorite Foo Fighters song, “Saint Cecilia,” that I stopped to think how true this is for me:

“I know no matter what I say

Days will come and go

No matter what I say

Nothing’s set in stone

No matter what I say

Days go by”

What I mean by these lyrics is that I tend to think I can change things even when I can’t.  While my head understands there are things out of my control, I still want to control them.  But what I finally started to come to terms with this past week is that yes, “days will come and go, no matter what I say.”  Time is going to pass no matter what, so it’s up to me on how I live.  I can dwell on the negative or appreciate the positive.

No, I’m not saying I’m going to be Little Miss Sunshine all the time.  I don’t think that’s truly possible and I think it would be unbelievably stressful to try to be perky all the time.  But I know I’m happier and healthier when I focus on the positive and not the negative.  I’m a better wife, mother, friend, and human being when I focus on the good in my world.

If you’re wondering what this has to do with my weight loss journey, I’ll tell you that it has everything to do with it.  Mental health goes hand in hand with physical health.  My head tells me that I should control my weight if I can’t control other things, but for me it doesn’t work that way.  I let everything go when I feel out of control, especially eating.  Sugar made a comeback this weekend.  The instant gratification of sugar left so quickly and I still had my anger and sadness and now guilt was added to the list of negative feelings I felt.  

Now that I’m done “mourning” what I can’t control, I’m working very hard on remaining positive and thinking about what I can control, or at least, be happy about what is going right.  I’m taking charge of my goals and working toward them.  One of the ways I’m doing this is by communicating what I need from the people in my life.  No one can help you if you don’t tell people what you need.  So far, no one in my life is psychic, so I need to actually say the words and not assume or hope my needs and desires are understood.

I’m running more often and I feel better every time I do it.  My training sessions are very helpful and by adding more running to my week, I feel even more invigorated and happy.  Being exhausted after a workout helps me feel in control and I believe it relieves me of much of my anxiety and stress.

After my sugar binge this weekend, I’m back to eating mindfully and making better choices.  My elimination diet showed me that almonds aren’t good for me.  My doctor told me that people who are sensitive to almonds can experience more anxiety and after eating them twice, I found that to be true for me.  I know that eating healthier foods and avoiding foods like sugar and almonds which make me anxious and guilty, I am more in control of my body and mind.

 
So, here I go on my continuing journey trying to be the healthiest person I can be.  It’s not always pretty, but all in all, it’s a very good life that I have the privilege of leading.  I’m thankful I have the opportunity to make the changes I want to make, but more importantly I am thankful that I’m learning to handle the changes I can’t make.  Days will come and go and I plan to keep them going Down the Scale…

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Life After Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Running, Weight Loss

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Engaging My Core

Posted on April 19, 2017 | Leave a comment

How could I not be engaged with these people? The ups and downs of my weight loss journey reminds me to remember what is really important: making your life a priority. For me, spending more time with my family is my top priority!

“Remember to engage your core.”

I hear these words for an hour twice a week now that I workout with my trainer, H.  Dedicating two hours a week to exercising with the guidance of a trainer is helping me improve my physical health, but focusing on my physical core made me think about my core in a mental sense.  What I mean is that for my body to work better, I need to engage my core to support the rest of my body no matter what exercise I’m doing.  It’s also my mental core that needs engaging as well these days.

The past few weeks I felt unfocused, like I was going through the motions of life, but not really feeling it.  I have all these goals in my head, but I wasn’t working toward any of them.  Sure, I’ve been eating better and exercising more, but I still didn’t feel fulfilled.  It wasn’t until my training session last Thursday when H. reminded me to engage my core muscles that it hit me.  I’m not engaged in anything.

Now, I’m not saying I’ve just ignored my family, friends, and my life in general during here last few weeks, but I haven’t felt involved.  Besides the goals of being healthy I have other goals, but I haven’t made them important.  If I don’t make my goals a priority, how will I accomplish them?  Unless there’s a magic wand somewhere that I don’t know about, I need to work toward my goals instead of talking about them.

The first step in the new engagement of my core, i.e. my life,  is to stop talking about them and start doing them.  Here’s how I’m beginning to be more active in my life goals:

*Being confident in my physical self is a must, no matter what happens.  As I mentioned in my last blog, I do feel stronger and more confidant in my athletic abilities, but I took a step, well, a run back, two weeks ago.  I was doing fast laps around the YMCA and my first one went great.  The second set was two laps, but halfway through the second lap I just stopped.  It felt like my body couldn’t go on.  I was winded and my legs cramped.  I was angry with myself.  I finished the training session, but it bothered me the rest of the day.  Normally, I would have let it go and just waited until my next training session to try again.  Instead I went to the gym early the next morning and ran without stopping for a mile and a half like I’ve been doing.    Instead of acting like I was going backwards in my training, I tackled the problem head on.  I was engaged.  I will continue to be engaged in my athletic endeavors no matter if they’re good or bad.

*Making my goals a priority, even if it means saying no.  I’ve put off building a new career for the past year.  Sure, at times, I had to put my goals aside to work on immediate issues like moving to a new state and setting up our new life in the Pacific Northwest, but we’ve been here almost six months and we’re pretty settled. Each day I come up with excuses not to make the time to work on my writing with the exception of a blog entry here and there.  No more excuses!  I am now scheduling in time to work on my writing which includes my blog and my fiction writing.  I’m doing this even if I have to say no to meeting a friend or pushing housework aside for another time.  As I type, I’m at a café while my daughter is at a theater class.  This is my dedicated writing time; no running errands or playing Words with Friends.  I am engaged in my writing, which in turns means I’m engaged in my personal and professional goals.

*Spending time with friends and family is essential.  I realize that I’m with my children a lot, but I’m not always “there.”  While I’m not quite sure which games my kids are talking about, I am trying to listen intently.  If it’s important to them, I need to make it important to me.  I’ve realized if I’m not engaged when they’re talking about everyday things, I might miss the important life stories they’ll share.  And with my ever-supportive hubby, I need to be with him in addition to our time as a family.  We’ve made the effort to go out to dinner and breakfast on our own and having this time alone with him is necessary.  It’s easy to get wrapped up in our lives as parents, so to spend time as a couple keeps us engaged in our marriage.  I can’t forget my friends, either!  So many of my friends are far away and while an email, text or Facebook post helps enormously, FaceTime is my new favorite app.  During a “woe is me” moment, I texted my constant cheerleader, N., to see if we could schedule a FaceTime appointment. We video chatted yesterday and it really lifted my spirits.  Seeing her face while talking was just what I needed and I realized much of it was because I was focused just on our conversation.  I wasn’t texting in between loads of laundry or running out the door to an appointment; we were focused on talking only.  When I am focused on the person I’m talking with and not trying to multitask, I am engaged in my life as well as this person’s life.

Now that I’m focused on engaging my core physically, I am going to engage my emotional core.  Sometimes, multi-tasking isn’t helpful.  As a lifelong multitasker, this is going to be a challenge.  Just from the small changes I’ve made over the past few weeks though, I can already feel some of the physical and mental weight being lifted.  There really is something to be said about slowing down and focusing on your goals.  Now that I’m making my core muscles stronger, I am going to make my figurative core, meaning my heart and soul, stronger.  I am engaged as I continue my journey Down the Scale…

Making the time to write is one of my goals and by setting up outside in the occasionally clear day in the PNW, I can write. No excuses, it’s time be engaged.

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What’s In, What’s Out:  Elimination Diet & Training Update

Posted on April 4, 2017 | 4 comments
Jen April 2017

A month after my elimination diet and new workout routine, I’m feeling strong! I’ve been on this weight loss journey for almost four years, and I’m happy to share that it keeps getting better!

Yes, I did it.  I survived a month on an elimination diet .  I managed to do this while starting a new workout schedule with a personal trainer.  Besides surviving and losing some weight, what are the results of the diet and training?  Here’s what I’ve learned:

*For a month, I avoided wheat, dairy, almonds and sugar.  Now that the month is over I’m adding a new food group for just three days and then waiting two more days to see if I can note any reaction.  So far, I added back in wheat.  The only response I’ve noticed is a bit of gas.  Not very ladylike perhaps, but not the worst reaction.  Will I keep wheat in my diet?  Maybe on occasion, but I didn’t particularly miss it.  When I reintroduced wheat-laden foods, I realized most of them weren’t healthy or particularly enjoyable.  I eat crackers mindlessly and that’s not good.  I stopped eating toast with peanut butter as a snack and switched to apple slices and sunflower butter.  As I test the foods I show a sensitivity to, I plan to be more mindful of how healthy that food is and if I really like it.

*Reading labels isn’t so bad.  In the beginning of the diet, I was thoroughly annoyed that I had to read every food label for items like sugar and almonds.  It made me realize, especially with sugar, that there are ingredients in foods that really aren’t necessary.  Bacon without sugar is just as good, if not better than bacon made with sugar.  I plan to keep buying sugar-free bacon as well as the vegan Caesar salad dressing I discovered.  If I keep sugar as just a “sometime food” as opposed to an everyday food, I know I’ll continue to feel better.

*Making meals from scratch is getting easier.  To eliminate sugar from my diet, I found it easy to make some foods instead of buying prepared foods.  Yes, it takes more work to make meatloaf than to throw a preseasoned meat in a crock pot, but I got into the hang of it.  My Pinterest food page has more recipes for me to draw from.  I’m still searching for new recipes, but I’m more confident in my cooking skills.

*I feel a bit like a cavewoman with the meat I’m eating, but that’s a good thing.  Since my iron was at 2 when the range is 10 to 232, I knew I needed to eat more iron in addition to taking supplements.  While I didn’t follow through on my nutritionist’s suggestion of adding liver to my meatloaf, I did eat more red meat than in the past.  I’m happy to share in a month my iron went up to an 8.  While it’s improving I did have my first IV iron infusion this past weekend.  It was really easy actually and I didn’t have any reaction.  I’m going for a second one later this week and we’ll see what happens from there.  My symptoms of itchy skin and fatigue are gone, so unless eating a certain food bothers me when I reintroduce it, I think my low iron levels were causing them.

*An elimination diet is more than just finding out which foods are causing issues, it helps reset your eating habits.  For me, this past month was a good reminder that I need to eat mindfully.  Making better choices like eating less processed foods and more whole foods is making me feel better, I’m sure.  Also, even if I’m eating healthy foods, I need to watch the amount.  Macadamia nuts are better than chips, but they still have calories, so you can’t eat them mindlessly. This month has been a bit of reset to my old ways of eating after I had gastric sleeve surgery and with my four-year anniversary two months away, it’s been a good reminder of how I need to eat to continue to be healthy.

*Along with the diet, I began working out with my trainer with the initial goal of improving my running.  Yes, it’s improved my running!  When I first started, H., had me run 1.5 miles for a baseline.  I ran that same 1.5 miles last Friday and I’m excited to report I did it without walking.  As I’ve mentioned in many blogs, I’ve been a runner/walker since I started my weight loss journey.  And let me say that I think there is nothing wrong with doing intervals.  If you’re moving, you’re doing great!  For me, I wanted to improve my pace and see if I could improve my stamina.  After a month of twice weekly workouts and a day or two of working out on my own, I’m excited to say I ran that same 1.5 miles without walking and beat my original time by 1:09 minutes.  I will never forget when I started the Couch to 5K program, my pace was 18:30 minutes per mile.  Four years later, my new pace is 12:07 per mile.  My body can do more than I ever thought it could!

*This brings me to one of the best parts of increasing and improving my exercise routine:  I believe I can do more.  I know that it was my mental block that was part of the reason I couldn’t run without taking a break.  While I’m working on my muscle memory (my body getting used to working out harder), I’m also retraining my brain to be more positive and open to changes.  I’m learning to trust my body when I exercise.  When my head and body work together, I can accomplish my exercising goals.  

So after a month of “dieting” and a new exercise routine, I am excited with all the changes I’ve made.  Sugar and wheat are mostly out, but in on occasion.  Mindful eating is in, but mindless eating is out.  Cooking is in, but prepackaged food is out as much as possible.  Exercise and working with a trainer is most definitely in, but doubting my abilities is out.  As crazy as this month as been, I’m glad I followed the elimination diet and new exercise routine.  I feel healthy, empowered, and ready to keep going Down the Scale…

Jen April 2017 Part 2

With the spring weather approaching, I’m excited to have my sunroof open and the ability to run outside! My weight loss journey continues as Spring arrives!

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Life After Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Running, Weight Loss

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Not Just a Month, But a Lifetime

Posted on March 16, 2017 | 2 comments
Jen Week 1 Elimination Diet

Here I am, finishing up week one of my elimination diet! I feel strong and healthy! New foods and more exercise are always part of my continuing gastric sleeve journey!

“Not Just a Month, but a Lifetime”

By that statement you might think I mean that my elimination diet feels like it’s lasting forever. In some way it does feel that way as I’m missing the convenience and flexibility of eating foods with wheat, sugar, dairy, and almonds. What I’ve really come to realize is the I need to think of this diet as a lifetime change. By that, I hope to keep many of the healthy changes I’ve made so far this week. Some of them include:

*I’m focusing on eating protein first. When I first started eating non-liquid foods after my gastric sleeve surgery, I always ate my protein first followed by vegetables. Now that wheat is off my list, I am making protein my first choice in my meal. Not only is this helping me by giving me more energy, I’m sure my iron levels will show an increase on my next blood test.

*There are less preservatives, sugar, and sodium in my diet. By taking the time to read food labels, I’m now aware of what really goes into food. Well, if I could understand what some of the words included in the food are, I would know if there were good or bad. If an ingredient has more than four syllables, my guess is it isn’t good for you. I could be wrong, but I’ve decided this month to buy foods in which I actually know what the ingredients mean. There is one exception but I’ll talk about that later.

*I’m not frantically trying to figure out what I’m going to cook for each meal. I wish I was one of those people who meal plan and cook on a Sunday, but I’m not. With my kids and husband’s ever-changing schedules, I don’t always know when and who will be home for dinner. So, each morning I decide what to make for dinner based on what I know that morning. Tuesday is always Taco Tuesday thanks to the Lego Movie, but every other day, the meals change. Fortunately, I have a number of dishes that I can draw from based on the amount of time I can cook that day. My Pinterest board is filling up with more healthy recipes.

*I have more energy…finally! After wondering why I was so tired for so long, I finally feel energetic for most of the day! Instead of trying to keep my eyes open past 9 PM, I can make it until 10 PM. OK, so that makes me still sound old, but some days you just enjoy these small victories. I’m sure the new vitamins and iron supplements I’m taking are part of the reason I feel better, but I know eating better is a big part as well.

*I can exercise more! With better fuel and vitamins in my body, I am able to workout longer and better. Now, I’m sure working out with my trainer twice a week is a large part of my increased athleticism. Having a professional guide you, motivate you and push you is well worth the cost and time, in my opinion.  And by my increased interest and commitment to working out, this is a new way of living that I plan to keep!

With all these great changes, what in the world would I not want to keep from this elimination diet? Here you go:

*First, I would say coffee, but as I mentioned in my post about day one, I decided not to give it up. I tried for the first few days to drink it with cashew milk and stevia, but it wasn’t the same. It wasn’t horrible, but it wasn’t particularly good either. So I broke down and went back to my non-daily sugar-free creamer. Yes, the one with words that are too long. Honestly, if this is my only vice in life, I’m good with it. Eventually, I’m willing to try other sugar alternatives, but for now this creamer makes me happy. Silly, I know, but right now this is my biggest vice, so I’m OK with it.

*All right, I’ll be honest and say that sugar-free non-dairy creamer is probably not my biggest vice. My love of Starbucks would be my worst vice. Now, if I was buying pastries or bagels along with my espresso, that would be really bad, especially when I know how great I currently feel without large doses of fat, sugar and wheat in my diet. I broke down on day three of the elimination diet and drank a tall soy latte. The only reason this drink breaks the rules of my diet is that Starbuck’s uses vanilla soy which has cane sugar in it. This is my big treat about three days a week. Yes, it might seem ridiculous, but I really enjoy lattes.  I really love grabbing one while I’m out running errands or drinking one while I write outside my home. Yes, I know they make regular coffee, but I don’t particularly care for it. I want my latte and I’m going to keep getting it..no pastries or bagels, though.

*I can’t wait to eat at a restaurant again! As a family, we only eat out once a week, but it’s a nice break from cooking for me and it gives us a chance to focus on our time as a family without home distractions. I’m sure I could eat out, but honestly I believe it will be a pain to frantically search the menu for food without dairy, sugar, wheats or almonds. Choosing better dishes that are protein and vegetable centric will be my new goal when we return to dining out.

Now, some of you might question why I couldn’t give up a few things like coffee, creamer, and Starbucks for just a month. True, in the scheme of life it’s not that long to remove these foods from my diet. But it was making me cranky, irritated, and I was focusing on what I couldn’t have instead of the what I could eat. I actually have a wide range of foods I can eat and I’m discovering new foods like sunflower butter and paleo-style meatloaf that I love. I have decided that I need to concentrate on what I can do easily and forever, not just for a month. I keep going back to the thought that I’m working on a lifestyle change, not just a month change. Just like I realized that going Down the Scale wasn’t a “before/after situation” but a continuous journey, this elimination diet is helping me focus on a healthy lifestyle permanently!

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Standing Strong in the Midst of Uncertain Waters

Posted on February 28, 2017 | 5 comments
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Here I am on a floating dock, but standing tall. It’s the perfect metaphor for where I am in my gastric sleeve journey. While I’m not sure where the water is going to move me while I’m on the dock, I’m still standing firm. I am happy that I am confident where I am in life, but I know it’s OK to change direction and seek help no matter what!

 

I looked at this particular photograph the other day and realized it was the perfect metaphor for how I am feeling these days: standing strong in the midst of uncertain waters. For the past few months, I’ve felt out of sorts and I couldn’t quite figure out why. Oh, I could say that say that the move to new state and all the changes that come along with it is the cause for my fatigue and stagnant physical and mental health. Even with trying new exercises, going to bed early and eating better, I just seem to be coasting along on my continuing journey to being the healthiest “me” I can be.

Even though I’m standing tall and living my life happily, something kept nagging at me, that perhaps all wasn’t right. Falling into bed exhausted at 9 PM wasn’t typical for me, a former night owl. I cut out all the sweets from the holidays and still felt hungry and in need of caffeine constantly. I kept trying to improve at my swim class, but I was still tired after each class.

Finally, I decided to do something about my health. While I’m almost four years out from gastric sleeve surgery, I reminded myself that my journey isn’t a straight line. I am always looking to improve and sometimes you need help when the improvements you make on your own aren’t working. There is no shame in admitting you need help, whether it’s with physical or mental health. It was time to look for help.

Since we’ve moved to a new state, I needed a new doctor. I picked a naturopathic doctor. I wanted to get a new perspective on my health and while it might seem contradictory, I want the least about of medical intervention in my life. Going off high blood pressure medicine was one of my favorite successes with my weight loss, so I would like to improve my health as naturally as possible. Trust me, I’ll all for medicine when necessary, but if I can be better through proper eating and exercise, I prefer that method!

My new doctor looked at my June 2016 blood work in shock. She couldn’t believe I was functioning with such low iron levels. I told her my previous doctors didn’t seem too concerned but I could tell she was. And when the new blood work came back in, my fatigue all made sense. My iron is extremely low and might be the cause of other symptoms I have like itchy skin. I’m on iron supplements in hopes it will bring my levels up, otherwise I need to do an IV infusion. Between my supplements and improved diet, I hope to avoid the IV, but I will do what is necessary to for my health.

Besides the regular blood work, we did a food sensitivity test since that could also a reason for my low iron absorption, although gastric sleeve patients can have vitamin and mineral absorption issues as a result of surgery. The look of horror on my face when I read the results must have been Oscar-worthy. It said high sensitivity to wheat, dairy, sugar, and coffee. Yes, I said coffee. Losing wheat and dairy from my diet wasn’t as horrifying as the thought of coffee and sugar.

No, I didn’t run from the doctor’s office. Instead I went to see a nutritionist to work on a month-long elimination diet. I will eliminate the foods that show I have a high sensitivity for a month and then slowly add them back to see how I react. I’m not starting it until after my birthday on March 8th, but I’ll keep you posted. Or perhaps you’ll just hear a crazed woman calling out for coffee and know that it’s me.

OK, yes, I’m nervous about this diet, but with the help of my nutritionist I feel like I can do it for a month. Really, I barely ate anything for the first month after my gastric sleeve surgery, so I know I will survive. Her suggestions of new meals that included bacon are encouraging. Really, as long as I have bacon I’ll be OK. And I have a list of coffee substitutes to try so I might just get through it without sobbing every time I pass Starbucks.

So, I have a plan to improve my nutrition, but what about improving my exercise routine? While the swimming class  I’m doing is challenging and different, my first exercise love is running. It’s the perfect activity for me physically since I can do it indoors or outdoors. Mentally, I love it because I can do it alone with just my music, or I can run with a friend. And while I’ve been running for over four years now, I just can’t improve my time. No, running isn’t all about pace and distance, but I feel like I’m just not going anywhere with it, so to speak.

Every day I am thankful to my ever-supportive husband who knows just when to encourage me out of my comfort zone. While the whole family met with a trainer at our new YMCA, the hubby asked about running trainer for me. Forget candy and flowers, this woman is happier to have a trainer! My first training session was last week and it was encouraging and humbling. We did some tests and exercises to see where I am in my physical fitness. I’ve come along way since my pre-weight loss days! But when I stumbled during the session, it was a good reminder that there is always room for improvement.

And this is the main reason I am working with a trainer: to improve what is already working. I exercise more than I have in my life, but I’d like to be more efficient. I’ve researched fitness online and through books and magazines, but having an expert work with you one on one can’t be beat. You can’t hide in the back of an exercise class when it’s just you and your trainer. This is getting me out of my running comfort zone.

Now, I don’t want to make it sound like I’m unhappy with where I’m in my weight loss journey. I spent too many years thinking that “life would get better once I (insert any goal here)” and I know that’s not true. I am proud and ecstatic with the success I’ve made in becoming a healthier and happier person. What I didn’t know before I began this journey was that there isn’t an ending to it. Sure, I might reach my goal weight, eat healthy every day, and run races, but those are just milestones along the way.

There will be times that I need to adjust what is working and there will be times I need help from professionals. And I will always need help and encouragement of my family and friends. Thank you for supporting me here at Down the Scale while I continue to stand tall in the midst of ever-changing waters of health and happiness.

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Running

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Trying Not to Drown…

Posted on February 1, 2017 | 3 comments

“Our only goal is not to drown!”

Goggles are making it easier to get over my fear of putting my face in the water. My weight loss journey continues with new physical and mental challenges!

Goggles are making it easier to get over my fear of putting my face in the water. My weight loss journey continues with new physical and mental challenges!

This was the first promise my friend, S., and I made when we decided to join the pre-masters swim class at our local YMCA. It’s a class for adults who want to improve their swimming techniques along with getting a good workout. She and I were both looking for a challenge to our regular workout routine for the new year.

So, how’s it going a month into the new year? The class is full of friendly adults, many older than me, and has a great coach. We start with core exercises on the pool deck and then get into the lap pool for a variety of drills. I’d really love it if I didn’t have to swim. Wait, what? Yes, the swimming part is the hardest part for me! Here’s a few reasons why:

*I have no recognizable swimming style. I never took swimming lessons and I’ve pretty much learned to swim by watching others. I can swim enough to be comfortable in the water, but I always feel like I’m splashing about. I don’t know how to breathe properly when swimming so I stay above the water as much as possible.

*I’m scared of putting my face in the water. I’ve used the excuse that I wear contacts so I don’t want to go under water, but really I am scared. As I child I got caught in some rough waves at the beach and it took a number of turns around the ocean to finally get out. And while my brain knows I won’t drown in the pool and that I’m perfectly safe, the rest of me isn’t buying it.

*Swimming involves more prep work and wearing a bathing suit…I hate it! Actually, I’m OK with wearing a suit even though I’m feeling lumpy and bumpy these days. Swim class isn’t a fashion show and really, no one cares who wears what or how your body looks. I just hate having to switch into a suit and either shower at the Y or rush home to shower. Running is all about putting on your running shoes and going! Not much preparation there!

So, with all those complaints, why am I still going to swim class? Because…

*I need to make myself uncomfortable. I blogged about pushing myself out of my comfort zone last September and I find that I still need to do it. To keep myself motivated and interested, and yes, to help with weight loss, I need to challenge myself whether it’s my exercise or eating routines. This swim class makes me try something I haven’t done so far in my weight loss journey.

*I feel great afterward! Yes, I hate the prep and clean up after class, but my body feels good. Oh, I’m sore since this is a full body work out, but it’s a good kind of sore. I also feel empowered. While I’m not a great swimmer, I complete the class! And no, I haven’t drowned yet! I’m even putting my face in the water more and more each time. Who knows how far I’ll go to improve my swimming technique, but I do know that I’m doing something great for my body and mind.

*Exercising with other people is fun and encouraging! Being accountable to another person is a great way to keep up with an exercise program. I’m thankful to have my friend, S., meet me at class. But even when one of us can’t make it, the other person goes to class and let’s the other know what the drills were that day. For me, I like the instructor and the other swimmers. Our instructor is well aware of my underwater phobia so she encourages me to keep trying, but never guilts me into doing more than I’m comfortable with. And the other swimmers are great! When you swim with women 20 years older than you, you are inspired! It reminds me of one of the many reasons why I started my weight loss journey: to be healthy as I grow older. Yes, it’s humbling to have older people swim better and faster than you, but I use it as inspiration, not negativity.

So, yes, like Dory, I will just keep swimming. I hope to improve my technique and get over my fear of going underwater, but I am not pushing myself too hard. I always tell my kids, it’s important to try something, even if you fail or it doesn’t work out. I am now telling myself that, too. I hope I’ll get more comfortable with swimming so it will lead me to a triathlon, but now I’m just taking one stroke at a time. As long as I don’t drown, I’ll keep swimming Down the Scale…

 

Proof that I am actually going in the pool! And yes, I'm in a bathing suit! Be comfortable with your body..it's the best gift you'll give yourself!

Proof that I am actually going in the pool! And yes, I’m in a bathing suit! Be comfortable with your body..it’s the best gift you’ll give yourself!

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Posted in Bariatric Surgery, Exercise, Gastric Sleeve Surgery, Life After Gastric Sleeve Surgery, Lifestyle Changes, Maintaining Weight Loss, Running

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Starting off on the Right Foot

Posted on January 10, 2017 | Leave a comment
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Finished my first run in 2017 at the indoor track at my local YMCA!  Neither weather delays or long to-do lists could keep me from getting back to exercising! I am thrilled to continue my weight loss journey in 2017!

It only took me to January 10th, but I finally got my first run in for the year.  As I wrote last year, I don’t make resolutions any longer, but I do like to start the new year on the right foot.  The holidays alway make it harder to stick to a healthy eating and exercise routine.  And let’s not forget that trying to stay sane and calm doesn’t always come easy during the holidays.

This was true for me.  Between construction in our rental home, stomach bugs and homesick kids, our first Christmas and New Year holidays in our new home state made the whole family feel a bit out of sorts.  Adjusting to some many new places, people, schedules, and even snow, was exhausting for all of us and it took its toll on my body and mind.

So, yes, it’s taken me this long to get back on track.  And I thought it wasn’t going to happen as school was delayed two hours due to icy roads.  I planned to go run at the YMCA, but when I woke up to the school news, I almost gave up on my plans.  Oh, it would have been easy to skip it. My to-do list is a mile long, but I stopped myself and said, “You are important, too.”  My health must be a priority.  I know how I feel when I don’t take care of myself and I don’t like it.  I never want to go back to the version of me who didn’t think it was important to make my physical and mental health a top priority.

Although it was only 30 minutes, I did get to the YMCA and run around the indoor track.  For that quick half hour, I recharged my batteries.  Isn’t it strange how exercising actually makes you feel better?  That good feeling was just the reminder I needed to keep to a schedule when it comes to exercising and planning healthy meals.  I’ve already put my exercise schedule in my calendar so I remember to keep it a priority!

So whether it’s January 10th or May 10th, whenever you start a new routine or go back to your previous one, it’s not too late.  I am excited to start running again, trying out new recipes, finally unpacking the last boxes, and exploring my new hometown.  I will continue to keep trying to be the healthiest version of me as I go Down the Scale in 2017….

 

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