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

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

Turning The Corner

It doesn't happen overnight, but it happens...

Often as I am reading posts on my FitBit support groups on Facebook, the newbies will ask "when are things going to change?" It's the crystal ball question. At work, where I am a labor and delivery nurse, it is like when the patient asks when will the baby be born. I would be rich if I could figure that out. I don't know when - I just know it will happen. 

When you take a middle aged adult like myself and go from couch potato to deciding to become healthy, it is a process. A long process. 

I used to HATE exercising. I liked doing the machines at the gym, but I HATED cardio. Yawn. Dreadmill. Running was torture. Much whining ensued. 

As far as my diet, I was a comfort eater with a fast metabolism. I never got over 200lbs at 5'10", even with my high carb, soda guzzling ways. I did love veggies and did not eat a lot of junk - I've never been a binger. I certainly have eaten my share of bad foods.

Then four years ago I was diagnosed with type 2 diabetes.  Suddenly all the excuses I had lived off of vaporized in the reality of a future that was in my hands. I needed to make some changes, or bad health outcomes loomed down the road. 

I started walking 5k a day.  I got a dog to help motivate me out the door. I stopped drinking soda, and quit bringing junk food into the house.

Four years later, 11 half marathons, a 15k, 5 10k's, and a bunch of 5ks later...here I am. Resting heart rate down to 70 from 107. Down 30 pounds. Down to a size 8 from a 14. Down to small scrub bottoms. 

So do I love exercise? I need it. Something has changed over the last four years. I've gone from whining to longing. No kidding! I have been on reduced activity due to a very jacked up back, and it's been hard to stay down! I have been slowly increasing my activity - safely. I'm heading back to the gym to work on my core. I have started doing stairs again. My steps are increasing again. 

I used to dread it - now I feel like something is missing. I wouldn't go a day without brushing my teeth or showering - and I don't like going a day without doing something active, and without eating healthy. 

When did I turn the corner? I'm not sure exactly. But I DID turn the corner. 

The reason for this is because being healthy is a lifestyle. I have never considered myself on a diet. Instead, I want to take the best care of me that I can - no one else is responsible for me. Diets are doomed because they are unrealistic and punishing.  A healthy lifestyle comes with rewards.  It doesn't happen overnight, but it DOES happen. 

So get up tomorrow and start again. Set short term goals - daily at first. Every day is a chance to start again. Set your sights on being the healthiest you. 

I went to the doctor yesterday and stepped in the scale for the first time in a while - I was down 3 pounds from last weigh in. I just smiled and shrugged. 

I know I feel better when I am eating healthy whole foods and when I'm exercising. Some days are better than others. I know that. I still eat foods I probably shouldn't...but it's becoming less and less often. I don't belittle or hate on myself. I just start the next day with healthy living goals. 

I've got a 10k in a couple of weeks. I'm really looking forward to it. 

One day at a time. 

Be patient with yourself!

e b e r

Step on It

The scale.

For most women, we have a dread of stepping on the scale. 

That's why it's so important the focus is on health and not weight. 

Obsessing about weight causes eating disorders. The other end is denial of our true weight, which leads to more weight gain and an unhealthier self. 

I think an accurate scale is important. It's part of accountability. You can lie to yourself that your weight s fine if you never have to look at it. 

But BMI is important. Obesity and its complications kills more people than any single disease out there. 

So step on it. Get real. Get moving.

Then be balanced. 

I just got an Aria scale by Fitbit for Christmas. I'm so excited! I made a pact with myself to only weigh in on Monday mornings. 

Oh, I want to get on it. Daily. But that is just crazy making. There are so many things that change our weight daily, and don't give us any idea of the big picture.

So for the new year, get on that scale. Get real. Celebrate if you are where you need to be as a healthy person, and if it is a different number, start setting realistic goals. Get moving! You can do it!

You have to start with the facts!  

e b e r