Bringing it Down #15 – May Update


DOWN with the D (2)

It’s now May which means that I need to update this series. It really is hard to believe we are in sunshine days with spring storms popping up all over verses winter darker months.  I’m happy for the sunshine no doubt! Total mood enhancer! 🙂

 

There have been some changes since January, I started a new job in the industry I used to work for many years in.  So that means adjustments to workout times, eating and some mental stress.

When April rolled around I found the 11,000 steps was putting more mental stress on me than I expected.  The feeling of failure was outweighing the motivation mindset, so I made a decision.  I decided to reduce my daily goal to 10,500 steps.  It has been quite helpful and there are several days in the month I have more like 11,000 plus or even 12,000 steps.  I am considering changing to a weekly total verses a daily goal.  I think this might be beneficial to me, but I will need to keep that rolling total in front of me. That is where my Garmin app will come in quite handy! 🙂

Since January I have lost 3.6 pounds with no real change in inches.  I am under 200 which is what I really wanted to get to and remain away from it.  Although I am not far from that number I still feel proud of the loss in weight I have had.  As of today I have lost a total of 16 pounds since January 2017.

I started strong in January with workouts and logging my food, that is where I lost most of that weight loss.  Even though I may not have eaten the best or stayed in my carb range, it was still beneficial to me.  I can see that now that I have strayed from that routine.   I also learned that drinking lots of water, especially before I get my coffee in the morning is a huge benefit!

May goals

Most of that blog post was written before  May 6, 2018.  At which point I found myself with an injured foot that kept me from walking my normal routine and some depression setting in.  I am seeking care for my foot and my hip. I  have rested the foot for a week or more.  It is better but still not good enough to walk the way I was.  Honestly my eating sucked during this period, but I am trying now to rectify that.  My blood sugar numbers are still pretty good and my app says my AC1 should be in the range of 5.9.  I still struggle with the number I have after my evening meal.  There are other exercises I could be doing (strength training and bike riding) but I did not because the depression won out.  I am taking it one day at a time.

Julie May 11, 2018

I want to be sure to be honest here so I wanted to be sure to share that last paragraph.  Sometimes the bad wins out.  It’s whether we allow ourselves to stay there that is the real problem.  I’m working my way out on my terms.  But know that I am a strong woman and can get back on track!  I have very good reasons to.  A 10 year old daughter at home, adult children that still need me, and some pretty super grandkids to name a few!

As of today, my foot has improved even more which makes me happy!  Come June 1st I hope to be back at my working out as I like to be! I did jump on my bike a couple times this week! (May 21st)

Until next time!
Julie

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My Journey with Diabetes/Bringing It Down – #12 (December)


DOWN with the D (2)

I wanted to be sure to do one more update before I hit my one year mark which falls in mid January.  I haven’t accomplished all my goals since my October post but I feel okay with where I am at physically.  I  must credit my first visit with my new physician with helping me to feel good and #keepmovin!

After going to the same doctor since 1995 we decided to make the change to a new doctor.  The doctor didn’t do anything wrong, we just had our reasons for changing to a new doctor/hospital in another town.  We had debated this topic for two years and finally took the leap.

I know she was probably trying to “win me over” but I’m going with that she really really meant what she said! 🙂 After she spoke to her PA and heard my diabetes story she walks in and says the following.

“I hear you are my new poster child for Diabetes!”

I laughed. (me… really? that’s so funny!)

Apparently dropping from 7.2 on the AC1 test to 5.9 in six months is some kinda rock star action! 🙂 That was December 2016 and then July 2017.  My next test is a month from now.

But honestly, I needed to hear some encouraging words on that very day and she provided them!  Thank you Dr. D!   (Bonus, my hubs was present so he got to hear it too!)

Then Dr. D. said the following as I shared my thoughts and working on eating during this time of year.

“Give Yourself Some Grace This Month”

That’s what she said and I instantly felt a heaviness lifted from my shoulders.  I also repeat that to myself about 40 times a day now.  And not just in regards to eating.

“Give Yourself Some Grace”

When I think of grace I guess I primarily think of God giving it.  But it helps to think in terms that myself and others can do that as well.  Although without God I wouldn’t be able to do it at all.

By the way diabetes isn’t going away.  The fact that I lost some weight, stay active, and eat healthier than I used to is why it’s in a “pre-diabetes” stage.  But at any given time it could change. I have an insulin resistance.  But the best thing I can do is stay pro-active.

Now that I’ve documented my rock star moment let’s move onto other stuff!

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People.  I’m telling you, literally writing my step count each morning,  two of my own emoji for how I’m feeling, and whether I ate out or not is a great tool.  I keep it in my bathroom, access, access, access!

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Reviewing at the end of the month is easy and right in front of me. OR I can see all of it together in a moment’s notice mid-month and get myself re-centered!

My November stats:

Eating out:  I average 10 to 11 times per month.  (I know, that’s really not healthy or financially smart, new goal 2018!)  Six months ago the case!  Time management & meal planning needed!

There were  6 days out of 30 that I got less than 10,000 steps in.

There were 4 days out of 30 that I got MORE than 10,000 steps in. (that is low actually from other months)

I also reviewed my little emoji’s.  I would log how I felt when I woke up and then by the end of the day.  I think this will be beneficial in the long run so I can see how I tie food intake and emotions together.

I also measured and weighted my body and reviewed my DiabetesM app information.  This is the app I use to log my blood sugars.  It helps me see where I need to work on my food intake and exercise to benefit my blood sugars. The first screen shows me what it thinks my AC1 level is at. AC1 levels is the test that reflects my blood sugars for the past 3 months.  I can tell you right now November was a month of not eating correctly at supper time!

On a side note, I am not posting as much on my personal social media about my daily exercise journey.  I kind of miss it but had taken Facebook app off my phone for awhile.  I also felt like me sharing positive and happy things in my life might bother someone else. If their life isn’t going smoothly or they are dealing with difficult things. I know I have found myself having feelings not so kind when scrolling.  My life isn’t any better than anyone elses, my hope when I share is it inspire.

I have other ways of communicating with others that have shown interest in my posts or told me I am helping them. (Snapchat, texting, and FB private group) It feels good to me that something that affected my life so much a year ago has come to help others.   I pray I can continue to get healthier and spend many years playing with my grandkids on the living room floor!

Thanks for stopping by! Feel free to comment or ask questions!

Julie

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Bringing it Down – #11


DOWN with the D (2)

This post was to make it’s way published October 1st,  as you can tell I never did that.  I was busy and struggling to decide what I wanted to say. Here goes.

I know my eating isn’t exactly the way it should be.  Too many processed foods have entered the picture, or better yet my mouth on too many occasions.  My blood sugars are still really good.  I like to chalk that up to the walking routine and not over eating in most table settings.

I’d like to mention that there have been bouts of emotional stress during the past month.  Which was brought on by lack of sleep and quite possibly the depression that resides within me.  Although both should be manageable, at times they are not.

It’s just a cycle.  Lack of sleep or interrupted sleep = crankiness= eractic reactions=feelings of highs and major lows = eating mindlessly= feeling physically yucky = mental let down of oneself.

But come October 1st I found the determination to get on course and make some changes to my goals!  And so far so good!

I’m a visual person.  I like to actually SEE things to remind me and to really get the whole picture.  I am going back to a simple system.  I am using this calendar to log things daily. I still use my Garmin Connect and Samsung Health app but this is kept in my bathroom.

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I have started doing some indoor walking workouts from Leslie Sansone.  I am doing the ones that include hand weights. I feel at home with her if that makes sense, she doesn’t seem fake or pushy.   It’s not too hard either, although I know I walk faster doing her workouts than when alone outside. I know this is where a walking buddy would really help me when walking outdoors. Speed things up, if you know what I mean!

So my goals include the following:

10,000 steps 6 out of 7 days a week

Less processed foods intake.

Snack planning (meals too)

Strength training every other day.

Eat out no more than twice a week.

Look at my plate before starting to eat. Are vegetables half the plate?

 

That’s it. That’s where I am at.

Things I want to be able to look back in regards to  in this journey are….

I can feel a waist again. Just a little but it’s there.

The scale hovers at 199 and 200.   (Yes I really did just put my weight on the world wide web, it’s okay.  It’s a number.  Last month that drove me nuts, now it just makes me determined even more.  I want to be out of the 200’s and be far enough away to really celebrate it!

People are noticing a physical change.  I hope they notice the mental too. Thank you to those that have complimented me. It really is a help!

Winter is coming, that means my work is cut out for me.  It will be easy to be lazy, acknowledge the struggles and celebrate the successes, right!

It hasn’t been easy but in 10 months I’ve made a difference in ME.  I’ve moved forward.  I can continue this life change and in January when I meet with my diabetic educator feel proud of it all!

Until next time!

Julie

 

 

 

 

Bringing It Down – #9


It’s interesting that I was finally able to share this series on Facebook.  I was at a point where I felt confident (for two seconds) to hit post, so I went with it a couple weeks ago.  I still haven’t done it on my personal page but over on our farm blog page I did it.

Some things happened that I had to change my series title and that threw me into a place of disarray.  I have now composed myself (to some degree).  After a day or two I gathered my running thoughts and emotions and got down to business.  Arranging and organizing and feeling more in control once again.

Balanced.                 That’s it.               Balanced is what I felt.

Instead of having FOCUS as my 2017 word  it should have been balance.  I’ve repeated it, in my mind so many times, over the course of this past eight months!  I should have it down! But occasionally I tip one way or another just a little too much and find myself in a frenzy.

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For example, today I wasn’t able to fit in the 30 minute walk before work I had planned. Due to circumstances out of my control!  BUT instead of letting my emotions get the best of me I took the time to sneak a 10 minute walk in.  The old me would have made up some excuse to just skip it.  Even though I already know my lunch hour will be filled with me eating out and running errands.  No real workout then either.

Here’s the deal, I’ve changed my brain somewhat, my thinking.  I know for a fact that if I do not get movement into my day my blood sugar will be higher and I will feel bad physically.  The movement keeps me in check and helps both mentally and physically.

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I did buy a package of donuts before walking, it was an emotional buy, no doubt.  This was not a good move BUT once again I turned a negative into a “not so negative” situation.  I only ate half the package.  I had already ate low sugar oatmeal for breakfast.  That’s like 25 carbs alone, and the donuts (half) were about the same.  Yes 45 is my target but this was a meal with not really much healthy carbs in my books.

I took my blood sugar and it came back 151.  target range for after meals is 140.  Do you know why it’s not as high as I predicted?

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THE WALKING!  A little 10 minute walk can make such a difference and this is what keeps me coming back.

Finding the balance.  That’s what works for me.  That’s what I want to continue for the rest of my life.  Not a strict diet plan or exercise regiment, but a balance that suits my life while benefitting my health.

Movement.  I still try to walk about 45 minutes daily 5 out of 7 days. My goal is 10,000 steps per day so it’s been more like 6 or 7 days out of a week to reach it.  I have started biking with my daughter.  It’s taking some getting used to but last night I went 14 minutes.  That’s pretty good for the lady that could hardly do 7 minutes the first time.

Diet.  I still am not counting my carbs necessarily for my meals. I am looking at the plate to visual and plan what I need it to look like.  I have been eating more “non-healthy” snacks of recent.  I am noticing the way I am feeling and need to back off this habit. Grocery shopping for September is right around the corner so planning is crucial.

Support. Here is where it’s has been extremely helpful for me.  I have two gal pals T & N that stay in daily contact with me to help me.  I hope I am doing enough to support them as well.  It has really helped me.  I also am doing some challenges through Samsung Health app and my Garmin Connect app.

The other daily thing I started about 30 some days ago is posting on my personal Facebook page.  I use a photo from my walks and add words. I have placed them all in an album together.  I write different things depending on my mood.  And there are days where I just do not want to “talk” so I write 10,000.  (I put that at the end of each post too.)

Throughout the day in comments I add a photo, normally of my Garmin Vivofit 3 showing my steps status.  I figure in a year my Facebook “ON THIS DAY” this will remind me where I was and where I am wanting to be.  It’s another tool in my motivational box of goodies.

Also I hope I inspire someone else.

But honestly, its mostly for myself.

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A selfie on that 10 minute walk!

 

Until next time,

Stay moving,

Julie

 

Weight-less Wednesday 6/3/15


Weightless Wednsdays

 

An update on our May Family Fruit/Veggie Challenge.  This challenge made me really realize just how few vegetables we are eating! Give it a try if you are interested in determining how much your intake is for fruit and vegetables!

According to Choose My Plate I am to have 2.5 cups of vegetables per day and 1.5 cups of fruit.  I did fine with the fruit, in fact I ate more than I should have.  The vegetables I was short 17.5 cups in a 14 day period.

Our family struggles with vegetables and I’m not sure why.  We do like them but have different tastes in them.   I prefer cooked veggies, except I absolutely love cucumbers!  Can’t wait until our garden is overflowing this year!  My spouse enjoys fresh vegetables more than cooked.  So we are going to work on this in the next month. I know that our plates are to be half full with vegetables and fruits at meal time.  We will try to shoot for that!  Our daughter tried green peppers last night at church and fell in love! So happy about that!

The fruit intake is good but needs to improve as I mentioned.  This is easier for us to grab or add to a cereal or yogurt or eat with our meal I feel.  Prepping fruit and vegetables is part of what I did for our family but if not eaten it does go bad quicker.  But we will keep trying new things. If you drink 100% fruit juice that counts as well, my spouse and daughter get some of theirs through that way.

With wheat harvest and soybean planting coming up it will be my responsibility even more to help feed my family healthy fruits and vegetables.  I pray I can do this and not just grab for convenience during this busy time!

So, does anyone want to join us in our June Family Challenge?  The whole family can participate and it’s a great lesson for kids!  Our youngest likes to mark the chart and count up during the day what she has ate.

Grace is a gift,

Julie

 

I just logged each day this week my activity level for my own use, but if you are interested it’s below.

Wednesday workout: Walked 30 minutes while my kiddo rode her bike.  My new step goal is 11,000!. 11,348 steps today

Thursday workout: The rain decided to play havoc on my walking workout.  I would have continued to walk home but my sweet hubs came and got me.  It was starting to rain pretty hard!  But I got 15 minutes in, then he joined me for the kettle ball workout.  I’m super stoked, I made it through TWO rounds! I late walked 15 minutes on my porch!  Gotta do what ya gotta do! 11,091 steps

Friday workout: No walking today but my workout was helping load tree limbs and unload tree limbs.  I walked to the lot where we piled them to be burned instead of riding in the UTV ! 🙂 6253 steps

Saturday workout: Didn’t exist.  Shopped for wedding flowers and didn’t exercise.  5899 steps.

Sunday workout: Walked at two different times and reached over 11,000 steps!

Monday workout: My workout was a 20 minute walk then picking up irrigation pipe.  This entailed me bending, lifting, loading, and walking back and forth to the trailer.  I am counting that as my workout! 🙂

Tuesday workout:  Although it was difficult I got through 1 3/4 rounds of the kettle ball workout. 30 minute walk in the mid afternoon heat and humidity! Sweating did occur folks! 🙂  Reached 10,359 steps, my embroidery and the couch won out.  I had a project I needed to finish and I just didn’t make the effort to get up and move at 9:30pm!

 

Weight-less Wednesday


I’m on my 142nd post today.  I decided since I have 223 left I need to come up with some ideas for posts topics!  Here’s the deal, I have a Fitbit, which seems to motivate me most days.  And when it doesn’t motivate me I do have some good friends and both of my older daughters that seem to step in too.  I’m lucky that way! 🙂  I need to eat healthier and keep moving.  When I move, my mood is improved, my attitude is better, and eventually I can dress for looks more than comfort.

FITBIT
My little friend.

 

So, I’m setting some Wednesdays over here at the blog for my Weight-less Wednesdays.  A place to journal about this thing called losing some poundage and better skin and mindset from eating healthier/exercising.

 

Weightless Wednsdays

I know what you are thinking…. why in the world would she do this to herself in December?  Well, I actually started a couple weeks ago and I have decided a few things to start. So far they are working and yes I often am talking to myself out loud.

Goals!

#1 – Keep moving. That’s what is important. Keep moving.

#2- Water intake.  No matter how much you are on the toilet, DRINK UP GIRLFRIEND!

#3-Veggies and Fruits are my friend but I will always be a Beef girl.  Farm raised.  But they go together nicely.

#4 – Reduce junk food and bread, don’t stop completely cause I will fail.

#5- USE YOUR FRIENDS.  Even if it drives them nuts.  Support. Support. Support.

#6-Portion control.

Hopefully you can find some humor in my Weight-less Wednesday posts and we can laugh together.  I mean really, what is better than laughter…. maybe a Fried nut roll from Daylight donuts??? Ok no it’s not! Ding dongs?  No no it isn’t! Homemade chocolate caramels?  NO NO NO!  #laughterrocks #strongdeterminedwoman #empoweredbyotherwomen #icandothis

Grace is a gift,

Julie