A Healthy Outlook

Wow! I really had a great week last week - I met all my exercise goals, ate healthy, slept relatively well. It felt wonderful.

And then...

Monday when I was changing the litter, my lumbar spine gave a horrific crack. Lightning bolt pain down my spine.

Here we go again.

Here’s why diets don’t work, but having a healthy lifestyle does.

I’m not happy my back is out, but I am adjusting my days. I am walking and stretching, but I am not pushing it. I’m continuing my daily drinking at least 100oz of water. I’m mindfully eating.

My body said take care of the back, and I am. It’s part of taking care of my health.

I haven’t had to work, and I have been able to rest and do the heating pad. I will start walking more this weekend.

I had planned to start running again this week, but my body said no. So I do everything else I know to do to be healthy right where I am.

Taking care of my body, my spiritual life, maintaining healthy emotions.

Every day.

Goals

It was a better week.

I have gone to my preset goals of minimum of 10k steps a day, and goal of 15k steps a day. I also have my Apple Watch goals - closing my rings, as it were, of movement, exercise, and standing.

This month I’ve closed my movement ring every day, and I’ve closed all three rings most days. I had a great week of meeting my step goals. I went out walking three times this week.

It important to have goals, and be accountable to them. I have the Lose It! App, and I put everything I eat and drink in there. I have been below my calorie goal all week, and lost another 6 pounds. I am in a water challenge, and I have been drinking at least 90oz of water a day.

Fitbit challenges push me further with my steps, and I am on 2 of those this week. Overall I am pleased with my progress.

I’m going to start slowly running again - I have to take it easy and make sure I don’t get hypoglycemic. It is a fear that is holding me. It’s a real thing - since being put on insulin I can’t exercise as vigorously. I’m increasing my activity slowly so I can adjust and monitor my blood sugars.

One day at a time is the way I live, and I it keeps me focused, and motivated.

e b e r

Motivation vs Exhaustion

I’ve gotten a lot done today.
I’ve been deep cleaning ever since I resigned from my job June 15. Purging, minimizing, cleansing. It’s good doe the soul!
What I didn’t do today is exercise.
I’m so exhausted. Nearly all the time. My labile blood sugars have me feeling like I’ve been hit by a truck.
Since last week, I’ve been eating mindfully - I am under calories for today. Part of that is to compensate for the lack of exercise.
I am very motivated to stay healthy, but the exhaustion just saps my motivation.
I’m drinking tons of water - at least 100oz a day. I’ve been decreasing my carb intake, little by little.
Some days are just better than others.
So today I will be glad for what I’ve accomplished.
Tomorrow,I begin. Again.
Just like every day.
e b e r

Recipe: Low Carb Chicken Piccata

I tweaked my chicken piccata recipe to make it even lower carb! It’s delicious and quick,and is a family favorite.

Chicken Piccata

1 pound boneless, skinless chicken breast
Extra virgin olive oil
1/2 cup CarbQuick
1 egg, beaten
1 cup broth (chicken or vegetable)
1 lemon
3 tbsp capers

Cut chicken breast into 4, 4 oz portions. Cover each with plastic wrap, and pound with meat tenderizer until thin. Heat large skillet over medium heat - add olive oil just before cooking chicken.

Put egg in a flat dish. In a second flat dish, place CarbQuick. In a third dish, place water to cover.

Dip chicken in egg wash, then coat with CarbQuick. Repeat with water, then CarbQuick. Add olive oil to pan - when hot, place chicken breasts in pan.

Meanwhile, cut lemon in half. Juice half of lemon - set aside. Cut remaining half into quarters.

Turn chicken when brown. When both sides are brown and crispy, add broth. Cook until broth is reduced.

Add lemon juice evenly over chicken. Add capers. Cook 5 more minutes, remove from heat and rest 5 min.

Serve with reduced sauce, if desired, and a lemon slice. As eaten, with kitchen beans and CarbQuick garlic cheddar biscuits.

Little By Little

Little by little. Bit by bit. This is how I am increasing my activity. It is not without frustration - I want to do so much more! Even as I type this, though, I am stretching my lower back, because the pain has returned. Not at the same amplitude, thank goodness, but it is here all the same. I am back on the rebounder - a great, low impact, full body workout. It really works my core, when I am consciously working on my posture and core strength. I also am doing ab exercises for core strength. Today I start yoga - I have a DVD set that is aimed at working from stretching, to core work, to stretching and meditation. I am hoping this will help my back. I’m increasing my daily steps - I am not back up to my daily 15k yet, but I am getting closer. Everything in me wants to do more, but I know that my back won’t take it. I don’t want another setback, so I will do it like this. Little by little. Bit by bit. On the dietary front, I am drinking at least 80oz of water a day. I have gone away from ice in my water. It helps me drink more. I am journaling everything I eat on an app called “Lose It”. I keeps track of my carbs, which helps me properly dose my insulin. It also has the total calorie count. It’s been the most user friendly app I have used for this purpose. One day at a time - mindful eating and moving, every day! e b e r

Bumps In The Road

Oh, this diabetes. Oh vay, my back. These factors have really hampered my efforts to exercise regularly. I started vigorous exercise with type one diabetes a couple of months ago - I loved the exercise, but despite carb loading and bringing sugary drinks, my blood sugar would drop like a stone. Not a good feeling. And not a safe way to be driving. I still haven’t figured out how to exercise and maintain safe blood sugars. The more acute player is my back - both my original back issue, and a new player, my SI joint. I have been on very modified behaviour for quite a while. In the mean time, I am paying attention to the thing that needs to be monitored and mindfully done all the time - eating and drinking. I have been trying to find my carbs per day happy place. To say insulin dependent diabetes has rocked my world is an understatement. I am mindful of everything I eat and drink - I’m so glad for the years I made changes when they thought I was type 2 diabetic. That is the foundation I am building on. On the advice of my endocrinologist, I am not doing the keto diet. I am eating low carb, whole food, and drinking at least 80oz of water a day. I drink diet soda - no regrets. I’ve given up a lot! I need to start walking more - this week the goal is to get back to 15k steps a day. Small, attainable goals will get me back on track. I also will be starting a yoga program to strengthen my core. It is my hope that these exercises will give me the ability to run again. A fresh start! Starts now! e b e r

How Diabetes Changed -And Continues to Change- My Life

Seven years ago August, I went into my doctors office with no major health issues. I walked out with a diagnosis of type 2 diabetes. My risk factors were these: heredity, with diabetes on both sides of the family, being overweight with a BMI of 26 (healthy BMI <24.9), and a sedentary lifestyle. The first immediate change was to MOVE. I began walking 5k a day. I started the Jeff Galloway Walk/Run program, and worked my way up to a steady pace. Since diagnosis, I’ve run 20 half marathons, 2 15k’s, the Glass Slipper Challenge (10k one day, and a half marathon the next), and countless 10k and 5k’s in 3 states. Was it easy? Nope. As a nurse, though, I’ve seen the long term effects of diabetes, and I didn’t want to accept them. This remains my driving force. The second part of my transformation was -and is - much harder. Changing my diet. I spent most of my life eating terribly. As a child I was fed healthy meals, and for this I am grateful - outside of liver and frozen Brussels sprouts. I have no food aversions. I do have a wicked sweet tooth, and a penchant for emotional eating. I drank soda by the gallons, and pastry was my friend when times got rough. All this had to change. I learned about carb ratios, and protein, and keeping fat in moderation. I learned to drink water as my primary beverage. I went from eating a couple hundred carbs a day to consuming less than a hundred. This is a big change. I don’t really miss bread. It was the first to go. Pizza I miss passionately, but I am determined to find a flour alternative that will make a suitable substitution. Sweets are still my nemesis, although now I use them for an entirely different reason. I keep small candies around to treat hypoglycemic episodes. Seven years after my type 2 diagnosis, I walked out of my doctors office with a new, more ominous and irreversible diagnosis of type 1 diabetes. Actually, I have LADA - latent autoimmune diabetes of adults. This was conclusively determined though labwork. My type 2 was never type 2 - I just had some pancreatic function 7 years ago, and may have extended it a bit through my healthier habits. Type 1 diabetes is a whole new beast. As I type this I am wearing an insulin pump with a carb ratio that has gone from 1:10 to 1:7 in just 4 months. I now need insulin to survive. I wear a CGM - continuous glucose monitor, to keep my sugars as tightly controlled as possible. I hate this disease. I have chosen to endeavor to follow “The Diabetes Solution” by Dr Bernstein. I’m slowly eliminating the remaining empty carbs from my life. He advocates 30 carbs a day. Hard core? Sure. He’s had diabetes since he was a child, and he’s in his 80’s now. With no long term ill effects of diabetes. It’s not an easy path...but neither is kidney failure, blindness, amputations, or heart disease. I learned a lot when I thought I was type 2 - in my studies, the effects of that disease and the comorbidities were not what I wanted to deal with. When you have a disease that is reversible, why on earth wouldn’t you try and reverse it? Now I am told I can eat what I want and just dose myself with insulin, but this is a game I am unwilling to play. More insulin use leads to increased weight. It also can lead to hyper or hypoglycemia if I gamble wrong on the insulin dose. So the most sensible thing is to eat healthy, and in moderation. I have a back injury that I’m a month into that has prevented me from exercising, but I’m eating even more mindfully. I refuse to let this disease have the upper hand if I have anything to do with it. What have I leaned over the last seven years? That misdiagnosis gave me time to learn to take better care of myself. To be a good steward of the body God gave me. To face head on the deadly sin that no one wants to address - gluttony. If it wasn’t a big issue, it wouldn’t be mentioned so much in the Bible. As a Christian, I had to repent of my sloth and gluttony. As a nurse, I’m determined to educate educate educate. Obesity is the last frontier - no one wants to offend anyone, and obesity and its comorbidities, according to the NIH, are the SECOND leading cause of preventable death in the US. Only tobacco use is before it. Obesity is an epidemic that is currently responsible for 300,000 PREVENTABLE deaths a year. It’s a national disgrace. Type 1 diabetes is not preventable, but type 2 is both preventable and reversible. It takes determination. My Christmas wish is a cure for type 1 diabetes. It’s a disease that consumes every aspect of my life. It factors in to so many daily decisions I make. My Christmas wish for everyone else is that they would be the best steward of their body as they can be, mentally, spiritually, and physically. Health is a gift. Once gone, it then becomes a choice. Choose it. e b e r

Post Thanksgiving Reflections

Yesterday was my first Thanksgiving as a type 1. I ate at 2pm with a blood sugar of 64. I had small bites of everything I loved and more of the non-carb items. For dessert right after dinner I had slivers of the desserts. It wasn’t a crazy amount of food. Two hours later, my blood sugar was 130. Yay! Then last night, around 7, I shot up to 356. It was a long night of drinking eater and watching my Dexcom numbers. I woke up with a blood sugar of 121. I’m not enjoying this disease. It’s a roller coaster and I wanna get off. The main player is exhaustion - constant, unrelenting exhaustion. I have not been running. I have been walking at least but I need to get back on track with my running! Oh but this exhaustion! How do I press through? That’s what I’m trying to figure out. I start with small attainable goals. All I can do is all I can do. e b e r

I'm Number One! Erg actually Type 1

Last Wednesday I got the not surprising, yet still devastating, news. I'm a type 1 diabetic. From what I've been reading I was never really type 2 as diagnosed 10 years ago. Type 1 in adults takes longer to fully develop. So I was in my "honeymoon phase". That's a crappy honeymoon. For the first four years, I lost 30 lbs, changed my diet, started running. Brought my A1c down. Optimism reigned!! Two years ago, my blood sugars started creeping up. My doc started me on low dose insulin. I asked for an endocrinologist referral. I was referred immediately, but not seen until last November. No bueno. She increased my insulin. Added a long acting insulin, too. I asked her to test me for type one. She waited until my next appointment to do it. So now I know. My sugars are for crap. I worry about DKA. I am afraid to eat - my blood sugars go through the roof. I've been approved for a dexcom and an Ommipod. I. Can't. Wait! I want to take this tiger by the tail. As much as I can. I'm feeling very much like my written diagnosis. Uncontrolled diabetes. I'm trying to stay healthy, and stay positive. I'm learning-a lot. I bought the book "Think Like A Pancreas". One day at a time. All I know is this sucks! e b e r

Do What You Can, While You Can

I'm nearly immobilized today. It's tremendously frustrating. 13 months ago, I had radio frequency ablation on my lower back. I have a hodgepodge of issues - bulging discs, severe arthritis, annular tears in 2 discs, degenerative disc disease. It is a chronic issue that has gotten worse over the past few years. With my diabetes there are things I can do. Diet, exercise, medications as prescribed. But this back! Ugh! It will be stiff and sore nearly every day, and then once in a while, I'm renderered helpless. I can't get out of bed without Herculean effort. Bending over is a tear inducing struggle. It comes seemingly out of nowhere. Heating pad. Muscle relaxer. And today, the dreaded T-3, my last resort. My neurosurgeon told me when I was first diagnosed with my back problems that extra weight is causing back issues usually seen in an 80 year old to be seen in 20 year olds. That coupled with sedentary lifestyle leads to degenerative back problems. I got that advice the same time I was diagnosed with diabetes. So I lost the 30lbs I needed to lose, and began to exercise. I wish I would have started exercising when I was younger. That's neither here nor there now. For me. For you, my readers, know that the choices you make today with your health affect your health today...and tomorrow. Small changes made today lead to bigger changes tomorrow. Today I'm in sorry shape. I can still eat healthy - and I am. And my blood sugars are stable. When I get better, Lord willing, I am going to start adding yoga to my repertoire. I'm hoping that will help my back. I am already using chiropractic and acupuncture to help with my back. I do not want surgery!! I also don't want to go the "pain control" route, which is a road of medications and invasive injections. I want to live a long and healthy life. A life that is active. Today reminds me how fleeting it can be. Every choice matters. I'm living with some poor choices made long before this episode flared up. Time for a epsom salt soak. e b e r

The Numbers Game

Oh, the frustrations of being a female and buying clothes! I bought a skirt and shirt from Banana Republic yesterday on sale. Very cute, and both medium. And yet...I felt "fat" in this fashionable ensemble. My husband assures me I look great and I'm beautiful. I know 30lbs ago I would've bought an extra large shirt and a large skirt. Most of the time now I'm in small skirts and wear size 6-8. I'm happy with that. And yet... My bmi is on the edge at 25. I want to lose 20lbs. If I can consistently do what I know to do, I can get there. I know I want to be my healthiest - to help with every system, with my diabetes. Maybe even my asthma. And yet... My worsening diabetes is a serous energy sapper. I am literally wiped out exhausted most of the time. My blood sugars with my new insulin regimen and low carb diet are getting into normal range, but man, am I tired. I hate testing four times a day but I have to. The insulin has kicked it up a notch. I'm tired of being led around by my blood sugars. All these numbers. How many carbs in a meal. How many steps a day. How many miles run. How many ounces of water consumed Bottom line, I'm trying to be the healthiest me, and I need these tools to motivate me, keep me accountable. My Fitbit is invaluable, and my support groups even more so. In my youth, I could care less. I was young and slim and disease free. I can't go back in time. But I can do something today. And tomorrow. And the next day...ad infinitude. I hope I can inspire you to make healthy choices. Choose health. Start now! It only gets harder as you get older. e b e r

Begin. Again.

Ah, the quest for a healthy life. It started in earnest almost 6 years ago with my diabetes diagnosis. I had toyed off and on with eating healthy throughout my life. As a child, my mother was very healthy...we didn't have junk food, koolaid, artificial colors and flavors. We ate fruits and veggies. In the seventies, this was a feat. In my high school years, I would sneak M&M's. I was a pack a day girl. We frequently went to McDonalds when we were skipping schoo, for a coke, egg McMuffin, hash brown, and a cheese danish. I drank regular soda by the gallon. By this time, the healthy eating I grew up on went out the window. At 120 slender pounds, I ate whatever I wanted without the scale budging. So I did. My sugar addiction became firmly anchored during these years. I went through two decades of eating as I pleased, drinking gallons of soda and sweet tea. Fast forward to seven years ago August, and my diabetes diagnosis. My days of sweetened drinks, regular soda, and juice ended that day. That was, for some reason, the easy part. The sugary sweets part is much more difficult, for as I grew up, I became an emotional eater, and carbs - mostly pastries - were my drug of choice. My dietary changes are a work in progress. After my diabetes diagnosis, I lost 30lbs, and went low carb, bringing my A1C to a pre-diabetic 5.7. This honeymoon phase lasted about three years. Then slowly, but steadily, the diabetes started pushing its way to the front. Fast forward to my last year...on insulin now, with an A1C of 8.7. No bueno. I feel like I am back to square one. Deep sigh. The health journey has good days, and not so good days. The important thing is to keep focused on being as healthy as possible. Today starts the Runner's World Run Streak - a commitment to run at least a mile a day, every day from now until Labor Day. I'm in - I am also reading "Diabetes Solution" by Dr Richard Bernstein, and "The Obesity Code" by Dr Jason Fung. I want to understand as much as I can, so I can do what is best for my health. I've been in a rut, overwhelmed by the rapidly worsening blood sugars. I know that I can only do what I can do - but I'm going to do the best I can. Today. Then tomorrow, I will get up, and do it again. Until. e b e r

Acceptance - or Denial?

Today, healthy minded friends, I am going to discuss a controversial but important issue. Body image. This is a raging issue in the press...mostly because for most of my lifetime, the acceptable body image has been defined by media. TV, magazines, fashion - all telling us how we are supposed to look. Unless you've been genetically blessed and starve yourself, that's a goal you'll never hit. Nor should you want to hit it. Everyone has a different body type. I, for example, have a small bone structure despite my height. So when I was at my top weight I didn't look that unhealthy - but I was. The years of emotional and irresponsible eating had left its mark in a size 14 overweight female. You have to know what is healthy for you. If you are not a tall individual, you may be blessed with a fast metabolism. You may be petite. Or, you may have to work harder at exercise and mindful eating because each bite counts. I have friends who have a bigger bone structure, more athletic. They are healthy - their weight is higher than mine, but our structures are totally different. First things first - the goal of this blog is health. Getting doctor approved exercise in everyday. Eating healthy, mindfully - nourishing your body. It is a daily journey. Every meal and every snack is a decision. The next part is the controversial part - body acceptance. When I was at my top weight, no one called me fat. I was overweight and I knew it. I dressed in clothes that fit, as much as I hated buying clothes in the sizes I had to buy. The social construct of aiming for small dunned me. I didn't try and dress the size I wished to be - I accepted that I was a size 14, and I dressed appropriately for they size. Now that I am 40lbs lighter, I dress in the size I am at - small to medium. Even now, I have to maintain an exercise regimen and diet that helps me care for my diabetic self. I accept this. When I was at my top weight, I wasn't in denial...which would have manifested in "body acceptance". Too many people accept the shape they are in, when they are overweight, obese...or morbidly obese. By NO MEANS am I advocating self hate, but do NOT accept that being unhealthy is okay. It's not. You may say you're happy, but your heart isn't. Your cardiovascular system isn't. Your joints aren't. Your mind isn't, if you're eating emotionally. Don't accept being unhealthy. And unhealthyOften manifests physically in obesity, et al. Don't accept where you are if it's not where you should be. This applies to just about everything. Can I get an amen? Then there's the issue of modesty...but don't get me started. Tomorrow I run a 10k and I know I'm going to have to avert my eyes as I pass the running pants bought sizes too small, because that's what the runner thinks their size is...alas, no, and when stretched to their limits, those Lycra leggings get transparent. Ain't nobody wanna see that. But good for them for getting out there! Bottom line...health is a journey...every day for the rest of your life. Take the best care of yourself - that's the thing you need to accept. And don't accept unhealthy. It'll kill you. e b e r

I Went to Paris and All I Did Was Lose 3 Pounds

Ah, Paris - city of lights! Of love! Of...fabulous croissants! I just spent a little over a week in Europe, and I learned a lot. It also confirmed what I know. An extra added bonus was I came home 3 pounds closer to my healthiest weight! I was concerned that I wouldn't find anything I could eat with my diabetes. Au contraire! As usual, it came down to common sense. My favorite time of day was morning...a simple breakfast was a cup of "coffee milk", 2 ounces of fresh squeezed orange juice, and a croissant. The coffee...oh my! They drink espresso, and there is just a splash of steamed milk. So lesson number one was reiterated: portion control! Small cup of coffee with milk, small amount of orange juice, and the croissant was a third of the size that is typically presented to us here in the states. Each meal was like that - small portion sizes. The coffee was exquisite - not once did I add any sweetener to it. Each cup was freshly ground and made for me, and the freshness did not need any additives. The next reminder: fresh is best. Eat food that looks like food! Every egg I consumed was a brown egg, with yolks that were orange. These were farm fresh eggs, and they were amazing. Daily we saw the market on the block open for the purchase of fresh produce, meat, and cheese. As we passed the bistros we ate in, we watched fresh goods loaded into the restaurant every day. My cassolette for dinner had a chicken leg that looked like it was walking around that morning: it wasn't huge and uniform and pale. It was also not the star of the dish - the white beans, fresh carrots, and simmered veggies and spices were. The delightful little macaron that finished my day was made that morning in the bakery - no pre-packaged conglomeration of artificial everything. I was very pleased to see that France is an active city - people were out exercising. Everywhere I went, I saw runners. Plus, people walk everywhere. Parents were walking their kids to school in the morning, and the kids walked home for lunch. It was as it used to be when I was a child. There were no lines of cars picking up kids at school. Kids were on scooters, on skateboards, on foot. Moving! They say there "are no fat people" in France. I have to agree - I saw healthy looking people, moving, exercising, eating fresh, local food, in reasonable portions. My blood sugars were great all week- I focused on the beauty around me, and tasted what Paris had to offer! Now if the Europeans would just stop smoking!!!! e b e r

Six Miles

Welcome to a new year. A new day! A lot of people make resolutions. I have done so in the past, but more than anything it's just a reminder to keep pressing on. A healthy lifestyle doesn't start on a day...it starts every day. Last week I woke up practically immobilized from my back issue. Once that cleared, my compensating right knee was struggling. As the previous post attested to, I stayed on track with my healthy eating and breathing, etc. Today I decided to head out on a run, getting back on track with my exercise. Well, I ended up doing 6.2 miles. And I feel great! It ended up to be a great workout, despite the heat and humidity and puddle dodging. More than that, it really encouraged me. I remember starting this journey six years ago - when I set out to walk a 5k a day. Just a 3.12 mile walk daily. Now, I've done 17 half marathons, and lots of 10 and 5k's. It's still hard to believe it's me. Today reminds me how far I have come. I had to take that first step out of the door, though. And everyday, I have to remind myself that I am going to be as healthy as I want to be. Make a goal. It's your life, your goal. And start. You can do it! e b e r

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