The Obesity Code and Radical Acceptance
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Roseygirl1 wrote: »Thank you, retirehappy! That's really what I want to do, add a net carbs feature to my diary. I'm a technophobe but I will try to get one of my sons to help me install the fix.
I found a way around the trigger for now: I upped my calories to 1800. That will keep me from the food limit panic and free me to pay attention to my body.
Rosey
I haven't read this whole thread but that's how I started keto - I upped my calories until I felt full and I had a good handle on recipes and carb counting, then I slowly lowered it. I think I went from 1800 to 1600 then finally where I'm at now, 1400. Even now some days I don't eat all my calories and other days I overeat on my calories, but I do my best to balance it out and stick to my macros
Another thing that helps is logging meals before you make them or eat them. Use myfitnesspal as a recipe logger. If you know you want chicken for dinner, plug in the recipe and add it before dinner, that way if you need more fat you can add it in while you're cooking, or if you need more protein you can take a little more chicken for dinner. Plus if you make a few servings ahead of time you can copy them over to the next day for lunch or dinner.
It's a big learning curve at first but you'll get there!2 -
I find myself focusing on fewer and fewer things. Since my understanding is that I have developed insulin resistance, my primary focus is on lowering my insulin levels, working on lowering blood sugar and getting my cells to wake up and take up the glucose.
It's coming down to mindfulness of a few simple things:
1. Restricting carbs.
2. Moving more, but gently, to avoid too much stress for my recovering, aging body. I've been going to the gym and working with a personal trainer, but it feels like too much, and I dread it. While I once was an athlete, I am an athlete no more, and I have a body that's been through 4 major surgeries in the past decade, Lyme Disease, cancer and total thyroidectomy, now adjusting to being on thyroid hormone replacement. What feels good and right to me right now are pleasurable activities: walking, dancing, yoga and stretching. C'est tout. That's all. So if I'm going to push myself it's going to be do those things! I have to trust myself!
3. Watching the effect of my choices on my blood sugar. My monitor is my new best friend. I am astonished at how powerful an intervention a 30 min. walk can be!
Rosey4 -
@Roseygirl1, talk to your trainer if you think it is too much. You need to strength train, your body needs that. It prevents falls, gives you the ability to get up if you fall, etc. Use lower weights till you rebuild some strength. When I got a personal trainer after retiring, I told her my goal was to be able to lift my bike onto the bike rack of our car. I can do that without a second thought now. It took some time.
You are wise to focus on a couple of critical areas.1 -
@Roseygirl1 - Just as point of clarification - strength training strengthens your muscles and bones, something we all need as we age. So even if you can add it in once or twice a week - there are ways to pare down the routines to take only 30 or so minutes. If you can do compound movements, even at the lightest weights, you can get more bang for your buck. But definitely talk with your trainer and get him/her to make your routine work for you - if not, you won't get anything out of it - because we all know you won't stick with it if you loathe and dread it!0
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Thank you @KnitOrMiss and @retirehappy. You are both right, of course. I think what I will do is make a commitment to take myself to the shallow pool at the Y and do my strength training there to start with, until I get some weight off my back and can do more. I can do step ups on the stairs, squats onto the stairs, and they have water weights that I can do a good routine with for back, shoulders and upper body. I can do pullups onto the ladders from the water. (I know enough from my Crossfit days about how to make this work.) I don't hurt myself when I do this in the water, and I don't dread it.
I will also look for a gentle yoga class. Some of the yoginis I know are pretty strong!
Rosey3 -
Rosey, sounds like a good workout to me. And yoga is the only exercise I can say I LOVE doing. I can tolerate some other things now but I don't love exercising. Walking and yoga are my main activities. I do like body flex, which is the strength training I have been doing for about 18 months now. But I don't love it, I like the results though so I keep at it. Moving into TRX workouts next.
Have fun in the pool.0 -
A friend just started this, says it works for her! All you need is 7 minutes a day.... http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0
There is an app for it, might even try it myself!0 -
It's really difficult right now, my relationship with exercise. I mean, here's what I looked like at age 52, just 9 years ago:
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I was a Crossfit instructor (for a brief while) and a long distance cyclist. Now you can see from my profile pic I can hardly stand up straight from my spine surgeries and ongoing autoimmune arthritis. I have to work moment to moment on facing my losses when I exercise. Yes, I know that was then and this is now and I am laying the foundation for my future with the choices I make today. So just like raising my calorie limit helps me avoid the "Diet Panic Reaction", so engaging in exercise that doesn't trigger my intense sadness is needed. It's good to be reminded of how important strength training is....I *know* that! I just have to find a way to do it that circumvents all that grief. I'm looking forward to my first yoga class on Friday!
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Plan for tomorrow: pool exercise! Friday---trying yoga. Tomorrow morning check FBS.1
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I LOVE YOGA!!!! Seeing how powerful a blood sugar regulator activity is....I added 10 minutes to my walk today and took an hour gentle yoga class. Now granted, it was VERY gentle, and a better intervention for stress management than strength building, but I LOVED IT! It was so relaxing, and I walked out of there feeling really grounded in my body, a good feeling.
Onward and awkward!5 -
Yoga is awesome! If you'd like to try some Yoga exercises at home look for "Yoga for the rest of us" by Peggy Cappy. It's nice and gentle. I'll use it when my sciatica is back talking me and it helps a lot.0
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Thanks for the tip about "yoga for the rest of us" @Catawampous .0
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Yes, thanks for the tip, @Catawampous! I was thinking walking home from the studio that I would like to feel this way every day.
Tomorrow: big leap---two laps around the neighborhood, a 50 min. walk.3 -
Glad you're finding something you enjoy @Roseygirl1. Youtube has oodles of yoga and stretch videos if you get an urge to do something at home.0
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dasher602014 wrote: »Thanks for the tip about "yoga for the rest of us" @Catawampous .
@dasher602014 I found a copy on clearance at Half Price Books on DVD for $1.0 -
I'm a big fan of yoga too. 1
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As someone who works at a school, I can tell you that kids, for the most part, will not eat fruit or veggies and many don't even know what to call them. If the meat option looks processed, like chicken nuggets, they will eat that over a piece of baked chicken. Kids don't know what real food is anymore. We have a free breakfast and lunch program and it's incredible to see the wasted food!1
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Hmmmm ... has anyone heard from Rosey?0
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Catawampous wrote: »Hmmmm ... has anyone heard from Rosey?
I've been wondering too0 -
That makes 3. @Roseygirl1 we're missing you.0
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Here I am!
I fell off the LCHF wagon. Feh. Here's what happened: I came across a cookbook called the HUNGRY GIRL CLEAN AND HUNGRY cookbook. The photos----oh, man, the food porn! First thing I made? Hungry Girl brownies. They didn't even pass the "why, bother" test but they were BROWNIES! I suddenly decided that my prediabetes would reverse itself if I lost weight and it didn't matter how I did it. So I set out to eat within my calorie limit (1600 cal/day not terrible) and forget macros. This worked for about 3 days, when little by little, my ability to control myself eroded, and finally, night before last I about 3 Skinny Cow ice cream treats, going well beyond my calorie limit. Also, my blood sugars, which had been going in the RIGHT direction....WAIT FOR IT.....went UP with all the carbs. (Duh.)
Yesterday, I finally understood why that cookbook author calls herself HUNGRY GIRL. It's because you are #$%$ hungry all the time eating that way! Insulin, baby!
I feel sheepish but enlightened, and I hope to do better resisting the seductive voice of the imp on my shoulder whispering, "Skinny Cow ice cream...." I mean, REALLY.....when have you actually seen a SKINNY cow????????
One day at a time. And the biggest mental thing is to remind myself that I deserve the exquisite care and feeding of ME. I am not done with life, and it is not done with me and I want to YOWL and DANCE and SING and do good in this world yet.
So there ya have it. This day, I choose love.
Rosey9 -
OMG welcome back! I missed your posts! I am glad it was just you trying a different way of eating. I can see the appeal of doing that and trying. Very glad you are back though and with a valuable lesson and a bit of enlightenment on how important you are!0
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Catawampous wrote: »OMG welcome back! I missed your posts! I am glad it was just you trying a different way of eating. I can see the appeal of doing that and trying. Very glad you are back though and with a valuable lesson and a bit of enlightenment on how important you are!
Awwwwww, thank you*
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Nope. @Roseygirl1 , I have looked. No skinny cows in my neck of the woods! Glad to hear from you again. I did a similar silliness.
You have to understand (or at least hear my excuse), I was away from home for a week, then home for one night and now away from home, babysitting animals for friends, for another week. Tired, needless to say. So...... we came early to get used to the routine and Chinese food was chosen for the first night. My DH (diabetic) was involved in the choosing of dishes so there were a number of 'plain' meat dishes and veggie dishes (I know, I know). He managed quite well but me?
Well, I am the one trying to understand that I am gluten intolerant not lactose intolerance. I avoided all the breading stuff and ate veggies. But 2 -36 hours later, I have never felt so awful for so long. Terrible evening of pain and no sleep. Still unsettled. I am convinced. NO CHINESE FOOD EVERY AGAIN! A difficult lesson of another kind but the same lesson really. Stick to good, wholesome, home cooked meals. Pizza would have been better but I was lactose intolerant last time they saw me (and for years before that) so they were trying to choose with me in mind.
Visiting is fraught with peril.2 -
Roseygirl1 wrote: »
I need to think every morning about the things *I* need to keep my equilibrium and equanimity so that I can nurture a healthier internal state for my precious body. Things I KNOW help me: outdoor walks, dance classes, massage (heavenly!) and meditation.
Me too. Walks in nature and dancing are two kinds of exercise that have as much to do with peace and satisfaction as they do with fitness.
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Yay! Glad you're back and back stronger with valuable lessons.
I've done my share of "testing" on my chosen path of keto. I have a bag of coconut flour sitting in the back of my refrigerator. It is even Keto, so good, yes? NO. It only took me one use of it in making a 1 minute mug cake to find out keto sweets can be just as "addictive" as non keto sweets...for me.
High 5 to lessons, choices, health and love.
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We're glad you're back!
Thanks for sharing the experience too. It's all part of the journey. Sometimes we just need to test the water I guess.
It was a good learning opportunity, therefore an important part of your low carb life.0 -
Glad you're back! And thank you for sharing your experience...I've had a few glum days of bemoaning my limitations and really wanting sweet things.0
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I just want to say I ate a delicious dinner. Zoodles cooked in butter and garlic, and Garlic Knot Chicken Wings. Totally yummy.3
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