Five Tips to Get You Back on Track If You’ve Gained Weight

By: Mary Pat Baldauf

I recently looked back at my weight over the past two years. Except for the initial weight gain when I returned from Shepherd Center, I’ve generally I’ve stayed about the same. I felt a little crazy. Despite all of food tracking and measuring, exercising and gym visits, obsessing over ever calorie and measuring food, I was about the same weight. Whaaat?

Around that time, I saw a book called Body Kindness in one of my social feeds. The book promised to “show you how to create a healthier and happier life by treating yourself with compassion rather than shame.” Life is too short to be at war with my body, I thought as I ordered it. If I’m not going to benefit from “dieting” and assigning myself a goal weight, I may as well enjoy food and quit worrying so much.

The part of the book that resonated with me was “firing the food police” and seeing food as neutral, declassifying foods as “good” or “bad.”  I gave up recording in My Fitness Pal (MFP), bought foods I haven’t eaten in years and had a lot of ice cream. But food freedom didn’t automatically transfer into more mindful eating, an indifference to “problem foods” or weight loss. When I finally weighed myself after a few weeks, I was up a couple of pounds. That isn’t the end of the world, I know, but if you’re short and already have a few extra lbs., it’s a good warning sign.

Despite my tendency to overeat using the Body Kindness concept, I did love the “Body Kindness” tips. I loved striking morning power poses in the mirror; getting more sleep and practicing more positive body self-talk. I loved feeling less conscious and more empowered. It didn’t lead to weight loss or even maintenance, but it felt good.

I’ve decided that for me, meal planning and food journaling worked; it’s empowering and energizing. I’ve returned to food journaling and my goal to eat healthier. But I also decided to continue incorporating those body kindness tips as I worked toward getting closer to my goal weight.

Until then, I was stuck with a few extra pounds on top of what I wanted to lose before. For inspiration, I visited MFP’s website, where I found these tips to get back on track from MyFitnessPal’s blog.

According to MFP, these five tips will help you get back on track:

  1. START NOW AND START SMALL

Stop saying “I’ll start over tomorrow.” Instead of me focusing on the 22 total pounds I want to lose, I’m going to start with the five pounds I can realistically lose in one month. And I’m not going to obsess over working out for an hour every day of the week, when a nice walk outside for 20-30 minutes will be a good start.

  1. LOSE THE GUILT

It’s easy to feel ashamed, guilty and embarrassed when you gain or regain weight. Weight gain happens, so I’m going to shift my focus from the past and set my sights on concrete actions I can take to move forward. I’m going to set attainable goals and celebrate when I hit them – striving for progress, not perfection.

  1. CONSIDER HELP FROM THE PROS

Whether it’s a personal trainer, nutritionist, medical doctor or therapist, it can help to have someone holding you accountable. I love my trainer, and he keeps me honest. My body is still recovering from the time I spent in bed during my rehabilitation, and my frozen vocal cord prevents me from doing too strenuous a workout. Cash helps me determine what exercises are off limits for the moment and ways I can modify others for the long term. He also knows me well enough to know when to push me a little, too.

  1. MAKE A MEAL PLAN

It’s always helpful to plan out your meals to prevent you from falling back into old bad habits like eating ice cream every day. I started by jumping forward one day in My Fitness Pal and plugging foods into each meal ahead of time. Taking the time to think it out helps, and once I’ve journaled it, the “getting ahead” is more likely to keep me honest than fleeting good intentions in my head.

  1. REACH OUT TO FRIENDS

Tell your circle of influence that you’re working on healthy eating. They may want to join you, and everybody knows that it’s easier when you have a fitness/food buddy. They can help by keeping junk food out of sight or not tempting you with unhealthy food in the first place.

It’s only been a few days since I shifted my mindset, so I haven’t magically lost that weight I gained. I’m eventually going to weigh myself again, and I haven’t lost sight of my goal. Instead I’m going to judge my success by how I feel and how my clothes fit. Weight gain happens and weight loss is hard work, so I won’t give up or feel defeated if I struggle. I’ve got this, and I’m not alone.

Have you ever looked up and suddenly gained more weight than you anticipated? What was your wakeup call? What did you do? And what are your tips for staying on track? I’d love to hear from you.

New Year, Old(er) Me

By: Rachel Sircy

Being born in December is weird. You don’t start the New Year looking forward to a birthday. Instead, you start the new year having recently survived a birthday and all of the complicated tangle of emotions that go along with that. At least the emotions that follow me after my birthdays always seem complicated and tangled.

But, every January I – along with countless others – put the cherry on top of our emotional confusion sundae by making New Year’s resolutions. I have so many this year that if I achieve them all I will be a completely different person by my next birthday. Like Invasion of the Body Snatchers different. That will really complicate my emotions. But what’s life without a little melodrama, right?

Anyway, personal goofiness aside, I have made some New Year’s Resolutions that I intend to keep, especially those relating to health. I have retained all the baby weight since my gluten free weight lossdaughter was born. She was also a December baby and just turned two. I am ready to lose some weight and get healthier. And so, for those of you out there who, like me, are attempting to get into shape this year and have to also remain gluten free, I wanted to write some words of advice and encouragement.

Firstly, for those who are unaware, a gluten free diet is NOT a low calorie or low fat diet. Gluten free convenience products (such as breads, cookies, pasta, frozen entrees, etc) are usually higher in fat, salt and sugar and have far less fiber than conventional products. I have been approached by a number of people who have told me that they are “going gluten free” in an effort to lose weight. Unfortunately, switching to gluten free convenience products will only help to keep you from losing weight and they may cause you to gain weight. In the case of anyone who is not a celiac, it may be better and healthier for you to eat whole wheat products than to turn to gluten free options.

For those of us who are celiacs and can only eat gluten free products, we all know that cookies and waffles are never the key to losing weight anyway. Unfortunately, the best way for celiacs to lose weight (and to make sure that we stay safe from contamination) is to cook for ourselves. Of course, that is probably true for everyone. If celiacs want cookies or pasta, it’s better to make our own and control the amount of fat, salt, sugar and fiber that we put into these foods. (Fiber can be added to foods in the form of ground flax and by making sure that we try to use whole grain pasta like brown rice or quinoa.) And there are cookbooks available that have recipes that are both sugar and gluten free. For Christmas I received a cookbook by Kelly E. Keough titled Sugar-Free Gluten Free Baking and Desserts, which offers healthier recipes for things such as pizza crusts, cookies, and cakes by using alternative sweeteners such as fruit juice and stevia.

Secondly, better and healthier products are available to celiacs (and gluten free enthusiasts) for less money. I used to pay approximately $12-13 per week for two loaves (small loaves!) of a high fiber gluten free bread. Who can afford that? But if you have no other choice, then you have no other choice. Here is where I am going to shamelessly shill for Aldi BECAUSE now we do have another choice. Aldi sells really good bread, both white and whole grain, for half of what I used to pay for my high fiber bread. Now, that is still not dirt cheap since they also sell regular bread for less than a dollar sometimes. However, 3.99 for a loaf that is big enough to last me an entire week is the best deal I’ve found since I was diagnosed. Also, most Aldi stores sell ground flax seed and good quality organic brown rice and quinoa pasta. Healthy gluten free eating is becoming easier and more affordable.

So, go out and conquer your healthy New Year’s resolutions! You can do it!

Making Peace with My Body

By: Mary Pat Baldauf

tumblr_kx1lagnvy91qah3ado1_500Sunday, I woke up tired, groggy from pain meds and in some discomfort from the angiogram I had earlier in the week. I had a million things I wanted to do, but decided to rest and have a low key day. I pulled out a legal pad, and the next thing I knew, I was re-writing the profile on my “My Fitness Pal” food log and fitness app.

I’ve resisted updating this profile, but it’s time for a fresh start. It’s been a crazy 19 months, to say the least. The more I wrote, the more I wanted to write, and soon it came together as this blog post.

Six years ago I started a wellness program through my workplace and lost nearly 100 lbs. I didn’t know then that this transformation was preparing me for the fight of my life: a ruptured brain aneurysm in March 2015. It wasn’t an easy recovery by any means, but the doctors credit my survival to the fact that I was healthy and fit at the time of the rupture. (Thinking back to my rehab days, I don’t think I could’ve done it with any extra weight, but especially not an extra 100 lbs.!)

Thankfully, I suffered no permanent deficits, but my vocal cords were damaged during intubation, which has impacted both my voice and my breathing. Both are being treated and may get better, but for now my workouts are limited due to my constrained airway. Since around January, 2016, I’ve been doing light strength training with cardio on the NuStep and/or treadmill at a local gym. I’m definitely building strength, especially noticeable over the last few weeks, but I can’t do the hour on the treadmill or elliptical like I used to do.

mary patWith today’s weigh in, I’m officially up about 11.3 lbs. from the day I had the rupture. It doesn’t sound like much, but with my inability to exercise at the same intensity, it looks and feels like five times that amount. To add insult to injury, most of the changes have occurred between my waist and knees. I feel embarrassed, ashamed and worst of all, like an overweight short-haired-blonde Wonder Woman.

Today, I’m taking steps to make peace with myself and get a fresh start. My weight is up, and I look and feel much different, but that doesn’t take anything away from my miraculous recovery and my gratitude for surviving. I am where I am, and I’m thankful to be here. My body has been through a significant trauma, and if it took a weight gain to survive, that’s okay. If given the choice, I would’ve easily opted for the weight gain over dying. But because I do now appreciate life so much more, I’d like to lose some weight so I can enjoy it more fully and freely.

My journey starts now. I’ve set a goal of 22 lbs. to keep myself honest, but it’s less about the number and more about the way I feel.

Here’s to a fresh start and the beginning of a new chapter in my recovery.

Weighty Issues

By: Azure Stilwell

One of the issues with Bipolar Disorder and the medications I have to take is that I tend to forget things. I have alarms for everything: to remind me to take my medications, to get my son off of the bus, to wake up, to go to bed, and the list goes on. Yet even with these alarm clockreminders I still manage to miss a thing or two. It is very frustrating. So I always try to keep my posts honest and relevant to my ordinary life, which is why I share things like the following.

I am starting a weight loss journey. I went to see my primary care doctor and she suggested a meal plan and exercise routine, but after 3 weeks I have not been able to keep it going. I need accountability on a regular basis and someone to cheer me on. So I am joining the Livestrong program at my local Y, which gives cancer survivors 24 free classes beginning this month. I am also thinking very hard about re-joining Jenny Craig as I did have success with that program in the past. I became concerned (way overdue) during a recent hospital stay when I actually saw the number on the scale. Let’s just say being breathless all the time makes sense when you are carrying another person around.

I am hoping to find some great recipes that I can share with you. I will keep you posted on my progress. Today: 0 for me and 1 for my food baby. I am now putting an alarm in my phone so I am reminded of my next blog post. I hope everyone enjoyed the holiday weekend. 🙂

2015: New Year, New You?

By: Lexington Medical Center’s Laura Stepp, MA RD LD CDE

Every New Year’s Eve millions of people think about or do make a resolution. But, what is a resolution? According to the Merrian-Webster dictionary, a resolution is “the act of new years resolutionsresolving” something. Resolving is further described as “the act of analyzing a complex notion into simpler ones.”

Often when people make a New Year’s Resolution they resolve to change something big or to do something great, better, or more. While everyone’s resolutions are genuine and meant to be helpful to either self or community, a resolution to do something big such as run a marathon, do a triathlon, walk 10,000 steps a day, or the #1 resolution – to Lose Weight or Be Healthier – often ends up unachieved. What starts out with so much enthusiasm at the beginning of the year generally fades by February or March. We see it all the time; the health clubs are crowded so you wait in line for the treadmill or stationary bike and the exercise classes are full.

Unfortunately by February and (definitely by March) the health club is almost empty. Why do we see this? What happened? Did everyone just give up on all those resolutions? Did they decide losing weight or being healthier isn’t important? Of course not! They likely forgot the definition of resolution: “The act of analyzing a complex notion into simpler ones”.

We have to be SMART about our resolutions in order to achieve them. Like everything we do, there are steps to achievement.

SMART: Specific, Measurable, Attainable, Realistic/Relevant and Time Bound

Here is an example. You resolve to Change your Diet to Be Healthier:

Specific: What about your diet do you want to change or improve? Decide what this means for you. It could mean:

  • Cut back on portion sizes
  • Eat less processed food
  • Eat out less often
  • Eat less fast food
  • Eat more vegetables and/or fruit?

Then state exactly what you want to change. For example,

“I will switch my chips at lunch for vegetables”.

“I will eat fruit versus something sweet/candy for a snack”

Measurable: Give your goal a numeric value. For example,

“Daily, I will consume ½ cup chopped vegetables with my sandwich.”

“I will add one extra serving of vegetables to my dinner.”

“I will bring my lunch to work three times a week.”

Attainable: Think small – one change at a time. Work on one meal at a time, one day at a time. Making more than one change every 3-4 days can become overwhelming which can lead to all good intentions being abandoned.

Realistic: Honestly ask your self, “Can I do this?” And, state your change, your new habit in a positive manner. For example:

“I am going to eat one piece of fruit once a day for lunch or afternoon for a snack instead of chips or cookies.”

“I am going to add one new vegetable weekly.”

“Every week I am going to experiment with one new vegetable, preparing it in different ways to see how many ways I can enjoy it.”

Time Bound: Set a firm time limit to achieve a goal and gauge your progress. For instance, consider making one change a week. You could keep a food log for one week to check your progress. When you have accomplished the initial goal then set a new goal to build on the one you have accomplished.

Changing one’s lifestyle is a journey and must be treated like a long term adventure. Breaking down a goal into manageable parts makes it easier to see progress and stay motivated. It also allows to adjustments when necessary.

Be SMART and have a Happy New Year!

If you are interested in having help with your healthy nutrition goals, contact Laura Stepp, Outpatient Dietitian, at 936-4132.

The Skinny on Juice Cleanses

By: Morgan Robbins, RD, LD at Lexington Medical Center

Cleansing is the red-hot health trend sweeping the world by storm. Checking Instagram, I see pictures posted by friends and celebrities with a rainbow of juices in their refrigerator and a caption talking about starting a cleanse. I often overhear conversations of people thinking about starting a cleanse because they feel sluggish or have been eating poorly. “Cleansing” the body of toxins, chemicals and impurities sounds appealing to most people, but are the claims accurate?

juice cleansesThe 411-
There are many different cleanses. The celeb-endorsed juice cleanses are most popular. Most juice cleanses consist of a series of juices to drink during the day for a set period of time, usually 3-14 days. Some cleanses allow foods while others do not. They range from $20-$70 per day. There are also cleansing options that come in pill form and are to be consumed with a healthy diet.

The Claims-
Rid your body of toxins, weight loss, improved energy levels, increase fruit and vegetable intake, reduce inflammation, reset the digestive system, strengthen your immune system and glowing hair and skin. Drinking juice for a few days to boost the immune system and improve energy levels? Sounds like a good bargain to me.

The Science-
The scientific evidence is lacking to prove that one will reap the sworn benefits that are promised while cleansing. The thing most juice bottles leave off the label is that the kidneys, liver and intestines do an excellent job of filtering out the garbage we put into our body. Will you lose weight? Probably yes. However, if you go back to eating the way you were before the cleanse, you’re more than likely going to gain the weight back and could possibly slow down your metabolism in the process. Supplementing a healthy diet with a juice drink will likely cause no harm, but there is needed research regarding juice cleanses.

Thoughts-
Until there is solid scientific evidence about juice cleanses and their effect on the body, I would recommend thinking twice before taking another swig of your green juice as your sole dietary intake for the day. Skip the juice, skip the diet and just eat healthy. It’s really quite simple. There is truth behind the saying “you are what you eat.” If you eat well, you’ll feel well. Keep in mind, some cleanses contain a high amount of sugar and minimal fiber. Often people are looking for shortcuts and quick methods for weight loss, however healthy eating will always be the gold standard for living a healthy lifestyle.

Source: http://www.webmd.com/diet/detox-diets

Hop, Skip and a Jump

By: Katie Austin

Where did the summer go? Can you believe we are already midway through September?

I don’t know about you, but it seems as though the months are just flying by! They say time flies when you are having fun, so this girl must be having a lot of fun. 🙂

I do love this time of year as we transition into Fall and cooler temperatures. Mother Nature moves over to warmer colors, and college football in the air. (Go Gamecocks! Sorry, just had to work that into my blog somewhere…LOL.)

Though I am excited about the new season, I do worry about keeping up my new health routine. As I shared in my last post, “My Aha Moment,” my husband and I started a simple exercise/eating healthy ritual that’s helping us to gradually lose weight. During the summer, school is out and we participate in many outdoor activities. But as schedules get busier and activities move indoors, I worry that I will go back to old habits. I don’t want to lose my momentum, and I want to be sure that our recent changes become lifetime habits.

How can we accomplish this, especially during the holiday season?

I pondered this question for a while. I went back in time, remembering when I finished chemotherapy and needed something to motivate me. My body was weak and my muscles atrophied. I wanted something to focus on, a way to take steps toward getting back in shape. I found the Avon Walk and joined a team to walk 39 miles.

That’s what I needed to do: find events that will provide opportunities to exercise while giving back and helping me stay focused. Perfect!

I recently participated in a Habitat for Humanity Women Build, which was a women-only event. Boy, I had no idea sod could be that heavy!

habitat for humanityI am registered to participate in two events this October: the Walk for Life (10/18/14) and to walk 39 miles in the Avon Walk in Charlotte, NC (10/25-26/14).
avon walk

See the links below for volunteer opportunities at an upcoming build or to register to walk:

There are many other events taking place this Fall that are just a hop, skip and a jump away. A quick Goggle search and you will find several to choose from.

Don’t get me wrong, we are still walking and watching what we eat. These events just offer different ways of exercising.

Remember to keep your health toward the top of your list and to keep moving.