Health Minded

Being healthy is a mindset, and a lifestyle. It is the only way to success and caring for the body you inhabit! You have to be mindful every day. This week my temperamental back decided to act up. I'm supposed to be training for my string of races this spring. I'm unable to do anything more than walk as of this writing. Earlier in the week, I could barely do that. My health is much more than my physical activity, though. Despite a plethora of Christmas goodies all over my house, I continued to eat healthy - small, frequent, whole food snacks. I drink lots and lots of water. I'm doing my breathing exercises. Now that I can move, I take short walks. I'm not focusing on what I can't do to live my life to the fullest, but rather what I can. I'm journaling what I eat. Accountability keeps me on track, especially as a diabetic. Sleep is also important. I'm trying to find the balance of when to stop drinking water so I'm not getting up in the night. Uninterrupted sleep is vital. This week I have lost 5 pounds. I'm not dieting, I'm caring for myself. I'm making healthy choices in every area. Mental health is also extremely important. I've learned that peace is priceless. Stress negatively effects every part of your life. Therefore, I let go of what I can't control, and modify what I can. Meditation is a daily part of my life. Don't feel like a failure if you are having difficulties in one area of your health. Focus on what you can do in all the other areas, and continue the daily journey of being the healthiest you can be! e b e r

Mind Over...Everything

This weekend I ran half marathon number 17 in Atlanta, Georgia. I had no idea the starting temperature would include a wind chill of 23 degrees. I had no idea Atlanta is one. Big. Hill. I had no idea that many of the miles would be run on tilted roads, straining my ankles. I was mentally prepared for the cold. I knew I could have trained more, but I went forth with the two goals I always have - have fun, and finish upright. It was a rough race. Then I let go and just...ran. I looked at the beautiful cityscapes that are foreign to me. I took in the beautiful houses at the top of the race course. I crunched through the leaves, glancing up at the beauty of scarlet fall leaves shimmering in the cold wind. I smiled as I ran past the dog park, laughing at the joyous romping of the city dogs on their patch of nature. I turned my mind away from the pain, the cold, the repetition of putting one foot in front of the other, and turned it toward soaking in my surroundings. Before I knew it, I was done. Mind over matter...over cold that lasted just that one day. Over pain in my ankles, straining on the road. Over thoughts of quitting, or not finishing. It starts before the race. It never ends. Every moment I have choices that directly effect my health. What I eat...or don't eat. Whether I get up and out and exercise. How much water I drink, versus less healthy choices. My attitude, and how it effects my stress level...which effects my health. Mind over everything that matters. That's what it comes down to. e b e r

Enjoy Thanksgiving...And Stay Thankful for Your Health

Oh, the big season is here...the season of loaded down plates, piled with calories and carbs galore. Just when you start to digest that, here comes more. Then..dessert! It's been the American way. Here are some suggestions on how not to gain weight over the Thanksgiving Holiday weekend. You may not be able to do them all, but every little bit counts! Here are some suggestions, in no particular order. *Drink plenty of water during the day before the meal. You'll be good and hydrated, and less likely to gorge. *Put a muzzle on your nibbler. All those bites you sneak before or after the meal - they all and up. And quickly! *Cook your own meal...from scratch. This way, you know exactly what ingredients are going into the food you will be eating. And you can make healthy substitutions. If you are one of those that just do not cook, then find a reasonable substitution. At the grocery store, anything bought had a label. Read it!! Compare it against other prepared foods. If there are more than 5 ingredients, or if you don't recognize most of the ingredients, move on. *Provide healthy alternatives. I'll be serving crudités- aka fresh uncooked veggies to munch on. My fresh cranberries will have just enough sweetener to make them taste good. Deviled eggs can be prepared with less fat, and are a great source of protein. Cook fresh green beans, instead of canned. Homemade sweet potatoes can be drizzled with a syrup of your making, instead of drowning in butter and sugar. The roast turkey itself is a great source of protein...and you don't have to slather it with butter. We buy ours fresh, brine it, and it's the tastiest thing ever. Super juicy! *Reasonable portions. A spoonful of the richer dishes, instead of a heap. Fill up on veggies while you wait. *Have a roll, instead of several. Or skip the bread, knowing a spoonful of dressing or stuffing is there. *No seconds! Savor each bite - slowly chew your food, enjoy it, and pause between bites. Remember, it takes 20 minutes for your stomach to realize there is food in there. Don't gobble everything down in 10 minutes. *Avoid empty calories and drink wisely! Water, tea with lemon, and club soda are all good alternatives to sweet tea or soda. As far as adult beverages, have A glass of wine. Not a bottle. That's another tangent... *Enjoy dessert...wisely! Have that pumpkin pie, but cut a small piece, and use a dollop of fresh, lightly sweetened whipped cream. Whatever your choice is, cut a small piece, and savor each bite. Or if a large slice is served to you, don't eat it all. *Take a brisk walk, or do 30 minutes of light exercise you enjoy, after your guests have left. And drink some water! I don't want to be a killjoy, but our nation is killing itself, one bite at a time. By all means enjoy family, food, and give thanks...and think how good you'll feel when you do something healthy for yourself! e b e r

Denial Ain't Just a River In Egypt. Denial maims and kills.

A frustrating aspect of being a nurse is giving people advice on how to be healthy, and then they ignore it. Or, addressing with them the issues that are impacting their health negatively, and being ignored. I get it. Denial is a lot easier than taking action. I'm the poster child for this. I spent each decade of life eating crap. Drinking soda, eating lots of carbs. I knew better...but I've never been obese, just had a little muffin top. No biggie, right? Wrong. All those empty carbs and gallons of high fructose corn syrup were taking a toll on my body. Unfortunately, I have a genetic predisposition to diabetes on both sides of my family. I'll never know if my habits hastened my type 2 diabetes diagnosis, but six years ago, the hammer fell. My life was changed forever. I could stay in denial - but I have seen the long term effects of diabetes. I'm fond of my kidneys. I like my toes. I'd like a long, healthy life. I can still have one - I just have to live mindfully. Everything is a choice. What a eat, what I drink, whether or not I park close or further out...whether I take the elevator or stairs. If I meet my daily mileage goals. All these choices have long term implications for me. And for you, too. We all are the masters of this body we live in. What kind of life do you want? Do you want a life that is leading you to high blood pressure, heart disease, immobility, early death? I tell my kids what they eat NOW affects their future. Some take that more seriously than others. I write this blog so it won't take a major negative medical diagnosis to get people to start loving themselves by taking care of themselves. How do you start? Go to a reputable doctor and get a physical. Start there. And if you haven't already..start soon. The journey starts now. Join me. e b e r

Tools

There are a lot of neat gadgets and tools, new fangled devices, that are aimed at fitness minded folk. There is also some controversy regarding these devices. Fitbit has a whole line of trackers designed to encourage people to reach exercise and step goals. Some reports have said that they aren't perfectly accurate, and that this may contribute to less activity. From my point of view, Fitbit has been a great motivator for me. I set goals, and it focuses me toward meeting them. Now I track my heart rate, and can see improvement in resting heart rate. It tracks my sleep, and makes me aware of how much more I need to concentrate on getting in my zzz's. It also has led me to social groups of like minded Fitbitters, and we encourage each other. There are many different brands of similar devices. I also own an Apple Watch, and really like the features that tell me to stand up hourly, and also remind me to breathe mindfully throughout the day. Tools are helpful, but they can also be a trap. The focus needs to be on fitness. Scales are a tool that really can be useful, or abused. It is vitally important to know what we weigh - staying off a scale is a good way of denying where we are physically. We can ignore mirrors from the neck down, avoid the scale, and everything is fine. Or so we tell ourselves. Get on the scale. Make a plan accordingly. Continue your healthy lifestyle, or, if need be, make adjustments toward the health status you need to be at. On the other end of the spectrum, stay off the scale on a daily basis - there is no need for daily weights. Don't drive yourself crazy watching small losses or gains. You need to know what your starting point is, and to track occasionally, but don't be driven by the scale. Every day, start fresh. Set goals, and strive to be healthier than the day before. Life should be a journey toward a healthier life, every day - physically, mentally, and emotionally. Set your goals and go! e b e r

Health Awareness is not Fat Shaming

I'm fired up. Yesterday got me started. The new average female size is 16. 16! That is extra large, and that is not healthy. Unless you are halfway over 6 feet tall, that is overweight, obese...or worse. Then I went to Cracker Barrel for lunch. A girl a table over from me was STARING at me - I didn't know why. I glanced at her when she came in - she was morbidly obese, wearing leggings and a tight shirt. As I sat there eating my vegetable plate, she ordered chicken and dumplings and macaroni and cheese. I can hear the haters already, making excuses, and telling me her actions have no effect on me. Well, I am first a nurse and compassionate person, and I know she is killing herself with every bite. Suicide by ingestion is still suicide. And it's tragic. Then I read the story today of the man suing an airline because he spent 9 hours pancaked into a window seat by his very overweight seat mate. He is suing. I think that is extreme...but I also thought, why should anyone suffer because someone has chosen to be overweight? The airlines should have size limits for their seats, just as they measure for carry ons. If you don't fit, you purchase the seat next to you so you can. If you can't afford it, you don't fly. I've gone to amusement parks - there is a "you must be this tall to ride". I've seen people struggle to get in and out of seats meant for someone half their size. It causes wear and tear on the equipment, raising prices for everyone else. Diabetes is our next epidemic - and we have brought it upon ourselves. Back problems, hypertension, heart disease...bringing pain and death. Avoidable in many cases. Preventable. But not easy!! When I was diagnosed with diabetes six years ago - with a BMI of 26, overweight, I woke up. My diabetes happened because of genetics. I have been tweaking my life daily since. It. Is. Not. Easy! The alternative is unacceptable. Kidney failure. Nerve pain. Increased heart disease. Vascular impairment. Loss of limb. I would love to eat carbs like I used to - but uncontrolled carb eating kills. So here I am, from lower calorie diet and exercise, to Atkins, to vegetarian. As my body gave me clues, I fought back. It is a fight. You have to fight for your health. I fear far too many are in denial of the damage they are doing to themselves, and the effect their choices is having on others. Insurance rates go up as people get sicker. And we all pay. Who would choose to be sick? The problem with obesity is that it's eat now, pay later. Literally and figuratively. I didn't like running when I started five years ago, and it's a real struggle some days. But the alternative... My diabetes has shown me the direct cause and effect of everything I eat, and the exercise I do or don't do. I beg you - take care of yourself. Make small healthy choices daily, and they will lead to small improvments, that lead to bigger improvements. You CAN get healthier. Every day. I'm living proof. Fight on. e b e r

Love yourself healthy - every day!

E b e r

Excuses

Oh, I've got plenty of them. 

Today, my back is so stiff and painful I can barely move. I haven't left the house. 

I can eat healthy, though. I can do some stretching and yoga. 

I have legit diagnoses - bulging discs, degenerative discs, arthritis. 

I could sit and decide to be on disability but no thanks. 

I choose alternative treatments such as essential oils. Chiropractitioner care and acupuncture. 

Determination. 

I could be diagnosed with fibro - but I won't go there. When my whole body hurts and trigger points are agony, I drink lots of water. Tea with honey. Exercise through it. 

Every day my body rebels. 

Every day I have a choice - excuses or excellence. 

I have a goal of having the best health I can. 

Some days, like today, are tougher than others. 

I'm in pain. 

I do what I can do to strengthen my core and wait to begin again tomorrow. 

Victim or victorious. 

The choice is yours. 

(Pic courtesy of Dr Henry Cloud Twitter)

e b e r

Half Birthday Motivation

YIt is my half birthday. In other words, six months from today my "big" birthday happens. 

I need another kick in the pants to get back on track. I exercise...irregularly. I eat well...mostly. 

It's time to get back on track. 

I want to be down the last 20lbs by my birthday - but the number is not as important as my goal of being fit and lean. 

One day at a time - I plan on setting realistic, daily goals. Eating clean. Loving myself into my best health!

I'm looking forward to getting my diabetes numbers better - the stories I am reading about my new diet encourage me. I'm building a support system of like minded healthy eaters. 

I've already got my Fitbit family - it's such a motivator!  It is a great help. 

So today I set out to be the best me, by taking care of me. Thinking about how I'm nourishing myself. Doing better. 

One step at a time! 

e b e r

Type 2 Diabetes: 6 Years Later

Five years ago this month, I was diagnosed with type 2 diabetes. 

I remember the day well - I cried all the way home. As a nurse, I knew my life had changed. Forever. 

And it has. 

On the plus side, I eat a LOT healthier than I used to. I also exercise - I was a couch potato, former P.E. Hater. I started walking daily, as as of today, I have run 16 half marathons, several 10k's, a 15k, and lots of 5k's. 

I'm glad for the awareness of my health. I'm grateful that being a good steward of the body I inhabit has become a priority. I'm grateful that I've lost 30lbs and kept it off. 

I just wish it didn't come with an illness.  

My initial lifestyle changes brought my diabetic numbers into normal range - from a laboratory standpoint, I had non- diabetic results. It was invigorating. 

Five years later, the disease progresses. I just had my worst lab work. 

I get discouraged sometimes. I eat things I know I shouldn't - 4 decades of emotional eating is a huge hurdle to overcome. The higher my blood sugars, the more I crave carbs. It's a wicked catch 22. 

So I make adjustments. I'm learning my body, what works best for me. 

I'm on insulin now and I hate that. I'm changing my diet and increasing my activity with hopes of less insulin use...or not having to use it at all. 

It makes me acutely aware of diabetes daily...and my type 1 friends and family who are affected by this disease. My type 2 friends who struggle. 

My word of advice? Stay healthy. Eat whole foods...avoid processed foods. Exercise. Stay in a healthy weight - obesity kills. Read labels. 

Health is a journey...and daily, I make a decision with every choice I make that affects my health - today, and in the long run. 

Choose health. 

e b e r

Motivation Killers

It's important to stay motivated on your daily journey to a healthier you. With that in mind, you need to recognize what your motivation killers are...and avoid them!!

For me, depression and discouragement are motivation deflaters. When I am in an exacerbation, it's hard to even breathe some days. So it's even more important to do something - take the dog for a walk, for instance. A 30 minute walk is like taking an antidepressant. Lower your goal if you have to - maybe you can't run 5 miles today, but do something. Yoga. A video. Do for a walk. A swim. Just do something. 

Discouragement is similar. When you feel like nothing is changing, what's the point, etc., it's even more important to do something healthy for you. 

Unhealthy food can throw you off in more than one way - eating it can make you defeated, and the crappy food will make you feel like crap, especially if you've been eating healthy.  Don't stay on the junk food train - stop! You fell off the wagon. Get back on. 

The main point is to keep moving forward. Remember where you came from, and keep in mind where you are going. A life feeling strong, healthy, and vibrant. 

Make your goal about taking care of yourself lovingly by eating healthy and exercising, not a weight or a size. 

And remember, tomorrow is a new day. 

Don't give up. 

e b e r

The Real Circle of LIFE

Four years ago I needed a way to get off the couch and get healthy. A good friend and coworker began to taok about her running - she had lost over 50lbs and had run the Disney princess half marathon. She had set and met goals - and a little older than a decade than me. It inspired me to run. Since then, I have run 16 half marathons, along with other races. 

My very athletic husband has started running after years of typical American life. He started slow and has worked up to his goals, running a sub-30 minute 5k, and now working toward a 10k this fall. Tonight, he gently encouraged a very exhausted me out the door, when I wanted to sleep after my 12hr day and  2  1/2hr commute. Mitzi my Aussie and I walked 4 miles. 

I have coworkers and friends and Fitbit friends who tell their stories of moving forward. Of health. 

Every day is a new day. My husband and friends encourage me to keep moving. To stay healthy. 

I hope I am also encouraging others. 

That is the true circle of life- this life we have been given. 

Get out there. Make healthy changes. Get active. Stay active. 

You never know who you are helping. 

e b e r

Whole Food, Plant Based Diet Starts Today

*Note: this is a personal blog. It's my journey. My thoughts should not be mistaken for medical advice. Please consult your physician before changing anything regarding your health. I'm sitting at my doctors office right now!! 

Well, I am a frustrated human. 

I have been following Atkins diet - and there are a lot of great options for me there. 

My personal problem with it is all the chemicals - sure, I can have shakes and bars and snacks that taste like candy and cookies and milkshakes. 

To put it in the words of my friend Kristy, though, those are "gateway foods" - foods that make me want more sweets. That keep my sugar craving brain active. 

I miss fruit. I miss not craving diet soda. 

So after study and much prayer and consideration, I'm going to try another path. 

Based on "Forks Over Knives", today - the first day of summer - I'm going to change over to a whole food, plant based diet. 

My personal ails - type 2 diabetes that I now am on insulin for - and genetic high cholesterol are what led me to make this change. 

I need to get away from chemicals and sweets. I want to live off food that is as close to its original form as possible. 

This will not be inexpensive.

Neither is insulin and diabetic supplies. 

I had my last Atkins shake this morning, and I would like to eliminate artificial sweeteners. 

My back is feeling better, and I begin my running training again today. 

I hope by fall I will be at least 20 pounds lighter, stronger, leaner, less bloated. 

I'll keep you posted. 

Meanwhile - it's the first day of summer. What healthy change can you make for yourself today?

e b e r

Summer Running

A disclaimer: to you blessed ones who live in the west or southwest or anyplace with temperatures that are reasonable, and the humidity is low, bless you. Wish I was there. 

I am not there. 

I have been running now for four years. I have done 16 half marathons - the last one, the Ogden Half Marathon, was an endurance trial in freezing rain and hurricane force winds. I cannot recall the last time I was that cold. 

I live deep in the south, and after the last couple of days, that cold is looking like my happy place. 

I confess, the first couple of years I ran, I just took summer off. I continued to work on my Fitbit step goals, but this was done indoors, and via rebounding on my Bellicon. 

I know I need to continue training, both for my diabetes and my running fitness.

So I have to figure out a way to make summer running a habit. 

No, I won't run on the treadmill, or dreadmill as I derisively call it. I use it only when there is no other choice. Like tropical storms. 

In the summer, humidity is the first big hurdle. I hate sweating, and within a few short minutes of going out into the near 100% humidity, I am slicked with head to toe sweat. 

So I decided that summer runs were detoxing me. Each drop of sweat was carrying out some toxin - chemical or emotional. It makes it tolerable. Never enjoyable! But doable. 

Next up - bugs. Lots of them. I ate one yesterday as I opened my mouth to speak. I've had to learn to hold my mouth in such a way it doesn't become a portal for the unexpected swarms of gnats and whatever creatures are winged. I never come home without the dead bodies of bugs on my sweaty body. 

Lovely. 

Lightning is a game changer. If there is thunder, there is no running. I live in the lightning strike capital of the world. 

This drives me out to run when the sun is coming up, or when the sun is down. I don't like running at night, but I cannot run during the heat of the day. I have invested in wicking clothing and reflective gear. My older gated community does not have much traffic, but I still must remain safety conscious. 

Summer used to be an excuse not to run. Now I have found work arounds, and  I will press through. 

My next half marathon is in October, and I want to be strong. 

Run on. 

e b e r

Dinner and Tips

Tonight I'm going to discuss dinner. Not just the food, but other important aspects. 

Since my children were little, we have had family dinner at the table. I think it's critical to family unity and communication. It takes effort and coordination to make this happen, but it is well worth it. 

Now, most nights my hubby and I are empty nesters. We eat dinner together, even if it's late because I'm working. We take turns cooking. 

So dinner tips:

Plan ahead. I used to meal plan 2 weeks at a time when I was feeding 3-5 kids. I'd grocery shop accordingly, and there was no "what are we eating tonight" stress. More importantly, there were no stops for fast food! 

Ambience - a new player, but I like it. We are eating on my screened porch while weather permits. Fresh flowers, even grabbed in a field, in a small case add life. Some low calming background music also helps. 

Presentation- well, just getting food on the table can be a feat a lot of days. But little touches can make it seem like you're doing something special. And you are! 

Here's a photo from tonight's porch dinner: 

Dinner - chicken piccata. 4-6oz chicken breast, pounded with a mallet to 1/2" or less thickness. Dredged in egg, then almond flour (my diabetic version. I don't do flour). Heat shallow wide pan with olive pile, then pan fry chicken until crisp and cooked through. Salt and pepper to taste. To finish, squeeze juice of a lemon over chicken, toss in some capers, and serve with fresh lemon slices. 

Salad: arugula, a poached egg, balsamic vinegar drizzle, salt and pepper to taste. 

Green beans with fresh garlic, salt and pepper. 

The cheesecake is an Atkins recipe with a macadamia nut crust. Very low carb. Fresh blueberries sautéed briefly with fresh lemon juice squeeze and Splenda to taste. 

I'm stuffed and have chicken and beans to take to work as leftovers. It is a healthy living meal! 

A little planning goes a long way. This meal was made in about 30 minutes. Cheesecake was made on Mothers Day. 

See what changes you can make to have more success at dinner time!

e b e r

Dealing With Temptation

My kryptonite is donuts. 

There. 

I've said it. 

Cupcakes are a close second, but those freshly iced rings of sugar delight will get me almost every time. 

In the BD days, before diabetes, I would eat one or two, fully enjoying every. Single. Bite. (Insert deep sigh).

AD, a donut is no Bueno. 

My disease is progressive one. One that doesn't allow me to cheat without an insulin chaser. No thanks!

So here's what has been on my counter for the last 48 hours:

Except there were three more, slowly being eaten by the inhabitants of my casa. 

Not me. 

I was there when they were purchased. I smelled the sugary Krispy Kreme air. I could taste it in my not so distant memory. I did not eat one. 

I rode home for over 2 hours with the box in the back seat, tantalizingly wafting sugary puffs of days gone by. 

I did not eat one. 

I woke up hungry yesterday, and drank my one gram Atkins shake, staring at the box like it was poison. 

To me, it is. 

Each blood sugar over 130 damages my body. 

I love donuts, but I love my toes more. And my vision. And my kidneys. 

It's hard as hell to resist eating the high carb foods I used to eat without thought. 

I'm thinking about everything now. 

e b e r

The Eating

I've blogged a lot, exercised a lot, and repeated a lot. I have not talked a lot about eating - and I am definitely doing a lot of that!!

Tonight I am satiated with a full belly of good food. Let me back up, though, and take you through today. 

This morning I ran a 10k in miserable muggy 83% humidity. 79 degrees. It's one of my favorite 10k's, but oy vay that weather. 

I started my day with an Atkins chocolate shake and a cup of coffee with a tablespoon of coconut oil in it. It was my tiny carb and caffeine prep for the run. 

After the race, I had a banana (the only time I will eat one is post race), a slice of cheese pizza, green salad with raspberry vinaigrette, and a light beer. Lots of water from that point on!!

Next stop was a local Nola themed breakfast joint. Here's my brunch:

Yum. Off the rails, but I had one slice of bacon and two slices of the bananas foster pain perdu. Ridiculously delish! And a Bloody Mary. It's my day off and spouse and I enjoyed the day. 11.5 miles travelled today, so that was my treat. 

I drank water through the day, then had a a snack of string cheese. 

Dinner was ah. Maze. Ing!! We grilled out.  

 

Ribeye steak ( half for tomorrow's lunch), garlic butter shrimp, fresh zucchini and squash, and fresh pineapple marinated in coconut white balsamic vinaigrette. Perhaps one of the best things I've ever eaten!  

And a pineapple mojito made with Splenda simple syrup. 

I rarely drink, but occasionally spouse and I will enjoy an adult beverage. Always lo carb minded for me. 

So I had a sparse breakfast, a good workout, great treat brunch, and a healthy high protein, low carb dinner. 

I'm not missing a thing! AND I have surf and turf leftovers for lunch!

Now I've blogged. 

Repeating soon.

e b e r

Competing

This is the time of year where I run in organized races - usually 10k or half marathons. A few 5k's sprinkled in. 

Every race is a competition, with prizes overall, and in broken down age groups by sex. 

I'm aware of this, but I don't run for those competitions. 

I run against one competitor - me. 

I run because I have diabetes, and if I don't schedule races, I'm not going to get out there and train. Even with scheduled races, in my low times I don't train as much as I should. But I keep moving. 

There is a me that doesn't want to interact with people. That doesn't want to get out. The competition is to get up, and go run that race. 

I'm not looking for PR's (personal records) - I'm looking for daily wins. Sunday I was in a low place. But I got up at 5am, put on the clothes I laid out the night before, and ran a half marathon. The hardest part by FAR was getting out the door. 

I know once I start, I'll be okay. I revel in the fact that I have conquered my inner self one more time. That I'm out in the ocean breeze, in the sun, working my body - not fast, but steady. Determined. 

When the random strangers are giving me high fives and cheering me on, I get encouraged that four years ago I had never run. And now I was completing my 14th half marathon. 

One step at a time. 

Crossing the finish line is always a victory. A victory against everything in me that tries to hold me down. 

It's hard. Every single time. 

But oh, is it worth it. 

Keep moving.

e b e r

Get Out of The Car

Seriously. 

Get out of the car. 

The car is the place of anonymous caloric offenses. 

If I get out of the car at the coffee place, I avoid the 15 cars waiting. I walk a few extra steps for the day. I carry my cup in. I get a plain coffee - I've gone to that, as my tolerance for carbs disappears like grains of sand in the wind. I actually interact with people - hard, but necessary. I put cinnamon in my coffee, which is good for my diabetic self.  I walk back to my car. 

If I sit in my car, I can change my mind. I can order something I shouldn't. No one will see me with the high calorie frothy drink, and maybe a pastry. 

Get out of the car. 

I've cut fast food out of my life. I won't get out of my car because I don't want to admit that I am going to eat that. But in my car...I can "impulsively" pull in for that craving for whatever forbidden food I am allowing to comfort me. In my car I can eat anonymously. 

It's such a small step.  

It can make a huge difference...literally!

e b e r

A Soda Discussion

Coca Cola and I go way back. 

I've been guzzling soda since high school. With great enthusiasm!! 

15 years ago I discovered Sonic, and route 44 cherry limeades became a big part of summer. Where I live hot weather lasts forever, and I always had a giant soda in my hand. 

Going to the movies? Large soda. 

Going out to eat? Glass after glass of soda. 

Then came diabetes. Five years ago, I drank my last regular soda. 

Unfortunately, I still wanted to fulfill my soda craving. So I switched to Coke Zero. Diet Dr Pepper. Diet root beer. 

Back when I drank regular soda, I swore I'd never drink diet. I didn't want to. 

Then diabetes. I drink a LOT of water everyday...but what do I do for flavor?? Iced tea, green tea, coffee - and water. I wanted more. 

Diet soda moved into prominence. 

I've read a lot about diet soda and what the consequences are. 

I've wanted to quit a long time. 

Just like the rest of the dietary changes I have made permanent in my life in my quest toward healthy, clean eating, soda took a process to release. 

I've begun to phase it out. I've gone all week without it. I just don't think glasses full of chemicals are good for me. The artificial sweetness makes me want more sweets. 

I'm drinking iced green tea as I write this. I've discovered a lot of delicious tea flavored that don't need any sweetener. 

Every day, life is full of choices. One day at a time leads to changes that matter. The journey continues to a healthier me. 

e b e r

Dealing With Down Days

Today has been a horrible day.  

I woke up in tears long before sunrise. My back, which had been settled into an uncomfortable yet manageable constant dull pain, had begun a raging tearing pain that ripped me out of my sleep. 

Heat, essential oils, medications. No avail. 

A day of continuous agony. Even as I write this, I am on heat, using oils, trying to breathe through. 

I'm frustrated. I have work to do. Exercise to keep my body in shape against the diabetes that marches on. Races to train for.

Bottom line, I'm miserable. 

I had to stay down today. I have to work. I must keep moving ... tomorrow. 

Today had to be a down day. 

It's hard. 

You have to listen to your body.  Today, I couldn't bend, sit, or move without a lot of pain. I have a high threshold and I don't take pain meds...until tonight. Tonight I took the RX I only use when I cannot bear it anymore. 

I am there. 

I am praying the combo of all the rest heat oils meds will make things tolerable tomorrow. I'm going to rest, pray, and hopefully get up to mobility. 

I cannot take it for granted. 

I have to take it seriously. 

Here's hoping for better tomorrow, and days forward. 

Listen to your body - it's the only one you have. 

e b e r

No Excuses

Disclaimer: if you haven't gotten a physical and spoken to your MD about exercise and diet, stop reading. Go do that. Come back. 

This weekend I ran my first 10k of the year. Although I live in southern climate, I ran into a brisk north wind, in 23 degree wind chill. 

My race preparation began days before when my spouse told me the forecast, inquiring "are still planning on running?" 

"Of course" I said, nonchalantly. 

Gulp. 

I don't major in discipline, so I have a system that gets - and keeps - me moving. 

I find a race, I schedule it, I pay for it. So there is a financial commitment. 

This keeps me moving, so I can train, and get stronger. 

Then I talk about it - to my spouse, to my friends and running community, to myself. It's the way I cheerlead myself forward.

Next come the clothes - the night before a race, I set out the run gear that's going to get me down the road safely, and in this case warmly! 

So when I got in my car on that cold morning, I was mentally prepared. 

Until I realized I forgot my earbuds. Rookie move!! Fortunately I was early and there was a store 5 minutes away. 

When I walked across the parking lot, the bitter wind blasted me. If I hadn't spent all this time preparing, I'd have turned on my heel and gone home. 

Instead, I ran that 10k. I wasn't fast, but that's not my goal. This race was about getting back into the swing of things. Less than a month ago I could barely walk, due to worsening back issues. 

No excuses. 

Excuses would have me back on the couch where I was 5 years ago, overweight, newly diabetic, back troubles flaring...and sedentary.

No excuses has pared me down 35lbs, improved my overall health, dropped me from a size 14 to a size 6, given me purpose. 

And everyday is a new day to confront excuses. 

Every. Single. Day.  

Never give up!!

By the way, I have a 15k, a 10k, a half marathon, and a 5k in the next 7 weeks. 

e b e r