Keto Challenge Day 9: Weight Loss!

keto week 2Whatever bug I have kept me up most of the night coughing and sneezing. Although my energy is very low this morning, I had enough to pull myself out of bed and stumble onto the scale.

Weight wise I’m down, despite a couple of missteps last week. At the start of my reset I weighed 232.3. Today I’m at 230.8. Not to shabby.

No doubt my low appetite over the weekend (thanks bug!) contributed to my loss. So I look at the numbers with a very skeptical eye. Despite the lack of sleep I am feeling a little better today as my fever broke earlier this morning.

Practicing Mindfulness
As far as getting back on track with keto, I need to correct the problems (stress induced eating & drinking) from last week.

While convalescing in bed this weekend I made an effort to use my meditation app. Of course, it was easy since I was sick in bed…I mean how much stress is involved with that! Still, it’s good practice. Any time I felt frustrated that I couldn’t do anything, I reached for my phone and listened to some calming sound or music.

That put me right to sleep…almost as good as NightTime NyQuil.


Time To Get Back To Blogging

blog

Image courtesy of FreeDigitalPhotos.net and Stuart Miles.

I’ve been away for a bit. I do love blogging. It’s just that the old, bad habit of being lazy really took hold for many months. Sure, I’m doing cooking videos and vlogging about “My Final 50.” However the idea was to keep a daily written “confessional” about how I’m doing. You know, the accountability thing.

Sigh.

But my beloved lazy mouse kicked in.

“Hey, I’m doing videos. It’s a lot of work and something has to give.”

B.S!

The truth is it’s easy to let things slide. And when I let something I love doing – writing – go by the wayside, then it makes it easy for other things to slide. Things like:

  • Taking a morning walk.
  • Passing on that 3rd glass of wine.
  • Grabbing a handful of nuts when I’m not hungry.

So I’m happy to report that I’m tired of being lazy. This blog is my touchstone. It’s what keeps me honest…accountable…focused when it comes to my health and waistline.

I’m not shooting for daily posts…initially. My plan is to start with 3 weekly posts about my quests for optimal health, fitness, and finally kicking lazy mouse to the curb.

Video: Industrious Mouse Vs. Lazy Mouse

 


First My Ankle, Now My Voice

quiet post itI wake up this fine, sunny morning with no voice. The sore throat hit Thursday night. Now it’s laryngitis. Great. Of course I was going to shoot a cooking video today. Who says my timing isn’t great?

For those who’ve never experienced the joys of laryngitis, it means my vocal chords are swollen and irritated. Potentially it can last 7-10 days.

The treatment is pretty simple.

  • No talking, shouting, singing, whispering. Not one dang peep.
  • Drink plenty of fluids.
  • Breath in humid air – not hard in August.

Well if I can’t make a cooking video, I can at least test out some recipe ideas.


10K vs. 15K Steps? Does It Matter?

Saucony Hurricane ISO

Caution — Shoes are much, much more neon yellow than they appear! More steps a day just wear these puppies out sooner.

Here’s an interesting morning read about mail carriers in Glasgow, Scotland and heart health. Those who deliver the mail are far more heart healthy than their counter parts working a desk job. Why?  Glaswegian mail carriers deliver the mail by foot!  While The New York Times article is focused on whether we should target 15,000 steps a day vs. the current 10,000 step recommendation, I think they are missing another piece: strength.

If the Scots deliver the mail on foot, that means they are also doing a lot of weight training too. A mail bag loaded with bills, letters, flyers and Amazon boxes adds up in pounds/kilograms.

Yes walking is good for you. However, if most Americans can’t even get 10,000 steps in a day, what’s the point of upping the number of 15,000. Also the mail carriers in Scotland deliver by foot. That means they walk for nearly 8 hours a day, 5 days a week and get paid to do so. In the US, somewhere around 100 million employees are sitting at a desk.

Does your manager encourage you to get in a chunk of your 10,000 steps while you’re on the clock?

I’m curious if the study actually looked at their diet. If you had to walk every day for your paycheck wouldn’t you eat better too?  Again walking is healthy, but you can’t out walk a bad diet.

 

 



Time To See An Endocrinologist

bloodtest

Making an appointment with the needle! Actually an endocrinologist to find out which hormones are going wacky since my surgery. Image courtesy of FreeDigitalPhoto.net and watiporn.

I’m waving the white flag. I keep reading so many conflicting things about my metabolism, weight gain/loss, and my menopause symptoms that it’s time to call in the big guns.

About 3 months ago my radiation oncologist suggested I meet with an endocrinologist to help with my raging hormones. Well I’m taking this advice to heart as I’ve come to the conclusion that most LCHF/Keto research is pretty much skimpy when it comes to menopausal women.   We’re just not as sexy as athletes.

Anyway, an endocrinologist focuses on hormone health and can recommend natural remedies – dietary, exercise, supplements, and acupuncture – to rebalance your hormone levels.

Whack-A-Mole Symptoms
I make one change to my diet to end the hot flashes, only to have insomnia rear it’s ugly head. Adjust for insomnia, here come the night sweats. It just goes on.

I’m trying to tackle this without knowing what it is I need to tackle. Do I have a thyroid problem? I’ve gained weight since surgery so are my fat cells producing too much of the bad estrogen? Is my cortisol level too high or too low? What about progesterone or testosterone? My resistance to insulin must be even more weakened now, right?

I just don’t know. It’s time to find out.

 


Changing The Workout Routine

sleeping peekabu

Peekabu demonstrating how I physically felt after being back with a personal trainer after just two sessions.

This weekend I was sore from head to toe — shoulders, arms, chest, back, hips, gluts (oh, man!) legs — and it felt awesome! At my husband’s urging, I’m working with a personal trainer again. I wasn’t happy with my last trainer. Her aversion to both sticking to our scheduled appointments and using free weights soured me on personal trainers. I loved my first two trainers, but her attitude left an indelible impression with me.

Plus the hubby and I carved out a little area in our basement for workouts. Why should we spend the money on a trainer?

The hubby made some strong arguments for going back to the gym.

  1. Despite my 3 muscle workouts a week, the husband noticed no difference in my, strength, attitude or stamina. He didn’t see how I could meet my fitness goals for the year.
  2. While diet has more to do with my menopause symptoms, what I was doing in the home gym (yoga and weight training) wasn’t having an impact.
  3. Soreness…or lack of it. In his view, I wasn’t pushing myself as hard as I could.
  4. Most importantly, I was happier when I was going to the gym than I have been working out at home with all the distractions.

He’s right, of course. I’m not pushing myself. I certainly feel good after I workout, but the overall boost in energy just isn’t there. While I agreed with his arguments, No. 4 really hit me.

When I’m at home I find there is so much to do and so little time. So everything becomes a choice. Go for a walk in the cold or clean the kitchen? Do yoga or get a jump on laundry?  Get 20 minutes with the dumbbells or try to fix the dishwasher?

Yet those 18 months I when I belonged to a gym, I never chose chores over working out. Back then working out was a habit, like brushing my teeth. It was never an “either/or” decision.

Finding The Right Fit
After I agreed to go back to a trainer, I thought the challenge was going to find the right person. The Gold’s Gym near our home wasn’t the one I quit more than a year ago. I was leery of going back to Gold’s. But my husband assured me we’d ask a lot of questions to  find the right trainer.

Turns out, not all Gold’s are equal. Some are franchises (my not so great experience) and corporate (my new gym). The corporate Gold’s are all about free weights. Yes they have weight machines, yoga, spin and HIIT classes, but free weights are their focus.

My new trainer had no problem starting me with barbells.  During our first session he evaluated what I could do: planks, push ups, crunches, dead lifts, presses, squats, rows.  Immediately he spotted that my hips and lower back are problem areas (something my physical therapist told me to work on).

Actually my whole core is weak. I haven’t really focused on them post-surgery. Right now I’m about 75% healed, so I’ve been nervous about pushing myself. The problem is I’m not pushing myself at all. So my schedule is upper body on Tuesday, lower body on Thursdays, and rebuilding my core for 20 minutes on both days.

Setting 3 Month Goals
Afterwards we talked goals. I’ve signed up for 3 months (two 1-hour sessions a week). We discussed target goals by the end of that time.

  • 60-second plank
  • Standard push ups (no knees!)
  • Strengthen my core (includes back and hips) which is pathetically weak after surgery
  • 10-15 pound increase in bench press
  • Recapturing some of the definition and tone I lost post surgery

All are very doable if I’m willing to put in the work…and I am.

For the first time in more than a year I’m really excited about working out. Yes, I was sore over the last week. But I’m asking my body to do things I haven’t done in a while.


Recent Gains Have Me Doubting Myself

lane-bryant

Nearly 2 years and 100+ pounds ago I “broke” up with Lane Bryant. Clearly they miss me. The feeling is not mutual.

I’m fast approaching my two-year anniversary from saying goodbye to Lane Bryant.  I vowed never to shop there again. To do so meant failure. However, my recent weight gain has me doubting myself and resolve.

It was time to replace an old pair of jeans. And for a fleeting moment, I thought about picking them up at my old stomping ground.

Thankfully something woke up inside of me and yelled “Hell no!”

Despite those damn menopause pounds I’ve added back on, I’m not going back to Lane Bryant. Ever.

I don’t know if that was the kick in the pants I needed, but it worked. I’m making a bunch of changes right now (post coming later on those changes). But I’m excited and finally feel energized. Something I haven’t felt in a long time.

Oh, and I picked up my new jeans at Old Navy.


Feeling The Burn…Literally!

burn

I felt the burn the other night thanks to a very hot pan and no oven mitt. Thankfully I knew what I needed to do to treat the burn and had what I needed at my (crispy) fingertips.

Blogging has been light thanks to a little mishap in the kitchen. For some strange reason I pick up the lid of my VERY hot Dutch oven without oven mitts. Ouch!

It took about half a second for the pain to hit and my brain kicking in to tell me to drop the lid. I immediately turned on the faucet and let the cool water sooth my blazing hot fingers.  My husband leaped into action by pulling out our first aid kit.

After plunging my had in cool water for 30 minutes, the pain subsided long enough for me to move to a damp, cool towel. An hour later I could bear my husband applying the Neosporin ointment and wraping up my swollen finger tips. Read More


Kissing Insomnia Goodbye!

glasses

Modeling my new blue-light blocking glasses. For just $10 I’m finally getting my 8 hours of sleep a night and bringing my hunger level back under control.

A few weeks ago, on a whim, I made a little purchase. I ordered blue light-blocking glasses and it’s transformed my sleep. When I put them on in the evening, not only am I sleepy within an hour, I’m out like a light within minutes of my head hitting my pillow. Since I started using the glasses I average 8 hours of shut-eye a night. Hot damn!

I’ve noticed a difference in my hunger level too. Pre-glasses, I was lucky to get 5 hours of sleep and I always felt ravenous the next day. Once I started using the glasses, my sleep improved and my hunger levels were normal. Sweet!

My Nightly Routine
At 9:00 pm sharp I slip on the glasses. It doesn’t matter if I’m using my iPad for reading, cleaning my kitchen or brushing my teeth…those glasses are on at 9:00 p.m. They don’t come off until all lights are off and I slip into bed.

Bedtime is 10:00 p.m. I don’t mean getting ready for bed (washing my face, brushing my teeth, getting on my PJs). At 10:00 p.m. the lights are off and I’m in bed.

I still take 5g of melatonin nearly every night. But I’ve noticed that I fall asleep quicker and longer when using the glasses.

It’s the best $10 I’ve spent in a long time.