I need to clarify that my recent success is not as good as it appeared to be last week. I knew something was off on the scale, and I tried to believe it was true. It happened at least once before. My scale had a false reading. One I happened to take a picture of, coincidentally, but I have not lost as much weight as I thought I did. Which is both more realistic in terms of healthy weight loss, and beyond frustrating, simultaneously. The last time I checked I weighed in at 313.1 pounds. Still better than July, but not as good as it looked last Friday.
In the second week of working with Coach Elaine, I have not been as diligent. I did what I always do when I have success. I listened to the inner gremlin, which I previously wrote about in Part 56 of the Trust Your Gut category. It convinced me that I didn’t have to be so strict with what I was eating. Old habits creep in when I am doing well, which is why I have such a hard time finding success.
Self-Sabotaging Only Hurts Me
To understand why this happens, I fear I might have to go really deep inside. This inner reflection will take time, more time than I have if I want to publish on time this week. I have begun the process, and I have seen the results. They are positive. So why do I slip up every time I get something good going for myself? This is something I feel a lot of people like me struggle with.
It’s like when you need to take medication all of the time, and when you do, you feel better, so you stop taking the medication. First, it is never advisable to stop taking medicine without medical supervision. Second, for most situations, this does not allow you to continue to feel better because the medicine is the reason you were feeling better in the first place. The medicine as a general rule does not make anyone sick, it makes you better. I do understand this is a general rule and does not apply to every circumstance. Consequently, when you stop doing things that make you feel better, you relapse or feel worse than you did before you started.
Disclaimer: I am not a doctor. ALWAYS check with your doctor before making any changes regarding your health. I also realize that side effects can sometimes seem worse than the disease. I am not advising anyone to make any decisions about their own health without discussing all of the options with their doctor, or without being your own advocate for your own health without including medical professionals in that discussion.
When I take this concept, which usually refers to the treatment of mental health, or taking antibiotics for less than the prescribed number of days, and compare it to people like me who are morbidly obese, there are similarities. I slipped and got back into old habits last week. More fast food came in. It is like I am testing my body to find out how much it can take before I start putting on weight again, to fail at this healthy lifestyle.
When I slip up, the inner gremlin laughs delightedly.
Maybe that is why I hear ringing in my ears constantly. I am kidding; although I do have tinnitus, and it is another irritation I am contending with. Will I turn down my music when I bounce the house? Not a chance. I love music, and the louder it is, the more I love it. Maybe it is so I can’t actually hear myself singing along. Whatever the reason, I will always crank the tunes when I am listening to them. My hearing is not suffering that I can tell, so I will keep on the way I always have.
What I do mean is that when I slip up and make poor choices, misery loves company, as the saying goes. One poor choice is not so bad, and then I make another one. Before I know it, I have picked the easy way more than the healthy way, and the inner gremlin is cheering me on! When it is in charge, I don’t make the right choices. When I don’t make the right choices, I am not being kind to myself. Which I learned last week, is something I need to learn how to do better. When you don’t know why you make poor choices, it is harder to convince yourself to make better ones.
And when you do choose to be kind to yourself, and you are kind to yourself, the inner gremlin is threatened. It starts acting up and throwing temper tantrums like wild cravings into your mind, and the next thing you know, you give in and go to the nearest drive-thru. Because it is easier to feed the cravings and the inner gremlin than it is to be kind to yourself and make the right choices.
How does this all fit in with what I am doing?
In Trust Your Gut Part 56, the one linked above, I wrote about looking at myself in the mirror. As my week 2 takeaway from the VIBE method created by Coach Elaine, I decided that I was going to practice looking at myself with love when I look into my own eyes in the mirror. I want to see me, not a morbidly obese person with type 2 diabetes, just me, a person who is worthy of love.
In the session, I talked about how I feel when my husband looks into my eyes. He has always looked at me as a person, and it was one of the first things I found attracting me to him early in our relationship. It stayed with me from then and still does, as something we have always been able to do, to be connected to each other by looking into each other’s eyes.
It has been such a profound feeling for me while being in a relationship with him, that I wrote about it in the song I wrote for our wedding. (Don’t worry, I didn’t sing it for him). When I think about how our relationship started, and how we have managed to be together for 25 years, 9 of them married, I know the love I see in his eyes when he looks at me funny holds the answer.
As long as I keep trying to do better, I am winning. Maybe not on the scale every single week, but certainly in my heart, where it counts the most.
This week I will do better.
Yes, it is Thanksgiving on Monday here, in Canada, so I am not going to have a perfect week. I will indulge, eat too much, and try not to regret too many food choices. The food will be homemade, not fast food, shared with family in combination with spending time together. I may not have pie with every meal, but I may have some in moderation. Followed by a short walk if the weather cooperates.
I challenge you to look into your own eyes with kindness and love, to start healing yourself in your heart and soul. Seriously, take a look in the mirror without judgement, criticism or hate. Leave the inner gremlin under your foot on the floor, where it belongs. It doesn’t love you. You do, and you need to let yourself know that you are beautiful from the inside out. When you do this often enough, it will not only become a good habit, but you will start to see changes. A phrase came to me in my sleep a few weeks ago, and I didn’t know what it meant. I think it belongs here.
Be Your Own Inside Out
Find the love in your heart and treasure it until it grows so big you can’t keep it inside anymore. Let it radiate and glow, to be seen by and shared with everyone you meet. I am seeing this in different areas of my own life, and because I know it to be true, I know it is something we all can do. I believe in you. Start with yourself.
This week, I am reminding myself that minor setbacks are minor. I gained a couple of pounds after losing for a few weeks in a row. It is going to happen, and that is a fact of life. Fluids are going to be retained, no matter what plan you are on.
I am writing today to let you all know that I am still on the right path, even if I slipped a little. Some junk food made it into the house, and I am certain it is what caused this minor setback. It is okay, as long as I make a recovery plan.
It is summer. Ice cream.
I am human, and I will sometimes go for the ice cream. The trick is to make it a treat, and not an everyday event. I got bagels and cream cheese. I do like bagels and cream cheese and want them from time to time. It is better for the budget to buy them at the grocery store than at a cafe. I will do this from time to time. It is okay.
What isn’t okay is throwing my hands up into the air in a sign of defeat.
We all have those moments. The days when everything is going wrong and all you want to do is go get some fast food to make one thing easier on ourselves. Guess what? It isn’t true. If you give in, you are giving up on yourself when it becomes a pattern. If you get fast food every time things are not going well, it is going to become a bad habit, with some nasty side effects.
You will feel bloated, and you will retain fluid. Then you will get on the scale, and see it went up. What a nasty cycle of negativity.
One reason why I do not weigh myself every day is that I would become obsessed with my weight. It is not a healthy obsession, for me. It can cause a spiral of events that would have terrible side effects. Always wearing black clothes, and avoiding social events. When you don’t feel good about yourself, you want to hide. In case you haven’t learned this about me yet, hiding is not something I want to excel at.
While it is okay to have that treat once in a while, it is not okay to have treats every day, or more than once a day. Unless that treat is a salad. Fill up on healthy foods, and more than once a day is acceptable for healthy food choices.
What is working
I have been drinking a lot less pop, or for the south of the border readers, soda. I still have one every so often, but I am getting it less frequently than ever before. We are drinking more water, and of course, I am drinking coffee. I sometimes have a cold-brewed coffee or an iced coffee, and these beverages can be sugar-free. If I choose iced tea, it may or may not have sugar, depending on which one I choose.
I have cooked a bunch of boneless skinless chicken breasts today.
When I bake them in the oven, with greek and feta salad dressing, there are a variety of ways to make meals with chicken. I can then add it to a garden or pasta salad, casseroles( my favourite recipe is here) or make my own version of Buffalo chicken nachos. Not being a fan of anything super spicy, I add a smoky or hickory BBQ sauce and blue cheese dressing in place of the salsa and sour cream. Of course, I add chicken, tomato and green onion, but you can adapt nachos to include whatever options you prefer. It makes a nice change from ordinary nachos, and I haven’t made them often lately, but I do love my nachos. As long as they are mild.
When it comes to making casseroles, I stick to the Trim Healthy Mama recipes. They are found on their website, but if you search for them, many bloggers make their own THM recipes, and they are really great. I do need to focus more on cooking at home, and I have started.
What can you do?
It all goes back to doing what works for you. If you don’t know what that is yet, it might be time to try something new. I recommend checking with your doctor before making any serious dietary changes, to be on the safe side. Keto is really popular right now, but as a type 2 diabetic, I cannot eliminate carbs. That is exactly why THM is working for me, it is low carb, not no carb. I do not buy their products, except for the first book, I bought a while ago. I would buy all of their cookbooks before ordering their products. They do sell high-quality products, and I have no qualms about them. My reasons are that if I can find similar products locally, I will try to go that route first.
If you can make your meals at home, from scratch, it will make a difference in your health. I do enjoy cooking. The cleanup, not so much. Certain foods are optimal to batch cook to have leftovers, such as the chicken I cooked today. It will help me make better meal choices because it is ready to use. If I prepare food and have it ready to grab when I need it, I make healthier choices, and I do see results. If you aren’t a fan of buying chicken breasts in bulk, you can buy a whole chicken, and roast it in your oven or slow cooker with this recipe.
Start with one meal a day.
With THM, they recommend you start with breakfast. I am currently eating a smoothie bowl breakfast almost every day. A small container of yogurt, a small container of unsweetened applesauce and a raisin, nuts and seeds mix all together. I have been adding 20 almonds as well since we had bought some on sale and I want to use them up. There are plenty of other options out there, I also like eggs and avocado for breakfast. When I have too many meals in a row without carbs, I do notice a difference. So, I mix them up, to make things balance better for me. I choose to eat Silver Hills sprouted wheat bread. It is not on the plan, but I still use it. I like it, and that is important, too.
What changes can you implement to start your path or add variety to your journey to become a healthier version of yourself? Please share your thoughts in the comments below. I am curious, and always looking for new ideas.
Please Note: As a Type 2 Diabetic, I can only write this article based on my own personal experiences. Some of what I am sharing may apply to Type 1 Diabetes, but I am not able to confirm this myself. There are many complications of diabetes which are very well documented with scientific and medical proof, but this post is one I have been thinking about for a while, so I am going to go for it.
The epidemic of Type 2 Diabetes caused by obesity is a well documented topic. There are many campaigns to encourage healthier eating around the world. They are only effective, however, if they are based in medicine and science. The other factor is if they are actually followed as guidelines or not.
The Canada Food Guide has recently made some changes.
In 2019, Canadians were shocked when the old Canada Food Guide was replaced by the NEW Canada Food Guide. It is supporting a more Mediterranean based diet. More lentils, fruits, vegetables, protein and water are the basics to build on. While it is likely a healthier diet to follow, the dairy sector seems to be less emphasized in the new food guide. It is not on the landing page. It was a main food group in the previous versions.
In contrast to the lower focus on dairy products, the only one I have eliminated is milk. These days, I drink unsweetened cashew milk, with or without vanilla. I am not lactose intolerant. I do have cheese, cream cheese, plain greek yogurt and sometimes ice cream to make sure I have calcium in my diet.
The new food guide seems like a drastic change, but it can also be useful.
When I was first diagnosed as a Type 2 Diabetic, there was a panic.
The only thing I was scared of was the needles. I didn’t want to take insulin injections. Consequently, I put them off for as long as I could, and now I am taking 5 needles a day. When I am making the effort to take care of myself. On days when I sleep in, I don’t eat breakfast early enough to have the 3 meals, and the 5 needles. Sometimes my suppertime insulin doses are forgotten until bedtime. Some days and I am not wanting to scare my family or friends who might read this, but I forget to take it at all.
In reference to the title of this blog, Mind Games are a Complication of Type 2 Diabetes; it is a vicious cycle to fall into, but it exists. Furthermore, it is real, and it is something I am struggling with. I forget to test my blood sugars. I forget to take my insulin. As an imperfect human by design, I am a human with type 2 diabetes. I need to take control again.
I certainly do take responsibility for what I put into my own mouth. It is easy to blame a situation, or what someone is offering as a way to happiness through food. I do eat my feelings, at times. This means I am owning what I am doing to myself by the choices I make, but not taking control of my type 2 diabetes, and therefore my life.
The experts talk about protecting your liver, kidneys, eyes, heart and feet.
The experts have used these complications in their medical scare tactics for years. I have heard all about them, and sometimes my brain wanders while I am supposed to be paying attention. Other times I think not me, I am not going to be affected by this disease in those ways. What I should be doing is everything possible to avoid these complications now, because as a result of not taking control with better choices, when they happen, it may be too late to fix the complications.
This is the most important point I need to make here. I do know what I should do. Making better choices for myself, and taking control of my own life should be the most important priority for my health. I should listen to the warnings, and take them seriously, and more importantly, I should take better care of myself. Here comes the head trip.
It isn’t easy to always make your health your number one focus in your life when it requires a constant effort to do so. When I choose the easy way, or the lazy way, that too is a choice I am making. Should I exercise every day, for at least 20 minutes? Yes. Do I? No. That is a choice. It is easier to not think about these things, therefore avoiding them, than it is to focus on them and remain committed to a healthier lifestyle.
I have seen the positive results in my life when I do take control and make better choices.
So why can’t I do this all of the time? You may think it is a form of depression, which is also one of those complications the experts warn about. It isn’t what I am referring to, at least in terms of my own experience. Some days I do really well, other days not so much. It is not consistent with me at all. I might have a good plan, then three hours later realize I never bothered to try to get any of it done.
When left to my own devices, I will slack off to doing nothing about my health. It is a fact, I have proven to myself time and time again. I know what I should be doing, and I just don’t make the effort. My mind games involve my own feelings of self worth. I know I have self esteem issues. I know that I can overcome them. Again, we are back to choices and control. Without making the right choices, and taking control of my own health, I am leaving myself open for further complications. Consequently, this also opens the door to more medications to try and slow the damage I am doing to myself.
I am driven to succeed. I am striving to be fearless. The season is changing, and I am taking vitamin D, when I remember, to help me find a way out of what appears to be seasonal depression. I know what I need to do. I need to change my mind, for good. It is time to make more changes in my life. At this point, the list will unfurl to be a scroll which goes the full length of the mini home I am living in, and then some.
As a result of the mind games, I am starting to see what happens when I let them win.
Today I feel like I am really out of shape. I am having muscle pains in odd areas. My chin size increased. I am not able to move as quickly as I would like to, nor am I able to find the energy to do things. These symptoms have led me to the realization that the mind games have to stop. I need to take control, get a routine, and make some positive habits.
When you have spent your whole life being too hard on yourself, and become an all or nothing person, it is incredibly difficult to change the path you are on. Since I have come to the decision to start making some new changes, I need to take the time and write them down. If I just think about things, it is not as likely for me to take action. I need to create a new game for my mind. Only then can I truly win.
As always, please leave comments if you have any at the end of this post. I am working on something new for the website, relating to the Trust your Gut series, and your feedback may help me to find better ways to help other people with weight issues. If you would like to share your own story in this category, it is always open to submissions.
I was supposed to write this story last week, but time got away from me. I have a lot on the go, and sometimes I have to decide what to prioritize. I am going to try and catch you all up on what has been going on.
I have made some changes recently, in the hopes of improving my health.
I have all but eliminated pop from my beverage list. I will still allow it from time to time, but Roy started this a little while ago, and I am supporting him. Even though Zevia is on the plan. I will still have pop with pizza, and sometimes at home, but we have reduced our intake. He has lost some weight. I have had improvements in my blood sugars, with this and paying more attention to what I am eating and remembering to take my medicine. Little changes add up to big results. My 3-month average was starting to creep up to a bad number. It was 9.6; 6 months ago. The doctors want is under 7. I am happy to say that the latest bloodwork had it down to 8.8. Yes, it is not where we want it to be, but my doctor was so impressed that she said not to worry too much about that awfully high number you see in the cover pic. It was my weight not that long ago.
I was participating in a 10 day, 30 photo challenge online when I took it. The camera did add 2 pounds ( really, it did). I took to my Facebook wall and asked what colour should I choose ambiguously for the challenge that day. Hot pink or Legendary Red. Hot Pink won by a landslide. I painted my toenails in pink, dug up the feather boa, and stepped onto the scale for a pic. I knew it was really hard to do, and sharing it was brave. I was scared, but for me and my journey, I needed to share this pic.
It will soon be amongst the 29 + other pics I took over those 10 days in an album or graphic soon. I want to have them all together, to show others what I am capable of. Take note of that ending of the last sentence. to show others WHAT I AM CAPABLE OF! I am learning more about myself and what I can do every day!
My weight is a concern to me. It is the highest I have ever been to, and I know I need it to change. With that in mind, I decided to reach out to a Health Coach, who was recommended by my Diabetes Case manager. I had a few things to check out for our first appointment.
I have taken on the Wellness Wednesday Project (WWP) as the Ambassador. I am trying to help people at work with contests, prizes and information. My boss offered this as something I could do when I asked him if I could write a blog for our workplace. I was going to be at work early in the morning for a couple of months, and I thought writing would be something I could do at that time. I cannot access my book online to work on it, there is only wi-fi in the mall, not in the call centre I work at. I am not able to work on it there, unless it is old school, pen and paper, on my own time. When I am not working on WWP, I do take the paper copy of my book in and edit or write stories for the Kit Sora Flash Fiction with Engen Books. In the last one I entered, I placed second with my story. I placed third recently in another one. They are fun, and I am glad I can enter them.
Rabbit hole. Sorry, I get distracted sometimes.
There is a point, though. 😉
I was researching the Health Coach idea in light of my own need, asking about options for a friend, and checking on what might be available for work. There are workshops, and that may be something that happens in the future. For now, I have some information and I am working on my own goals with her. I am able to meet with her for appointments and we are working on my sleep habits, first. I am not able to change them yet, but I am conscious of what I am doing that delays bedtime on work nights, and I am trying to do better. We are now lowering the goal from 5 nights a week to 2 nights a week, to see if I can find ways to sleep longer. 5 or 6 hours a night is barely enough to be able to function. I am managing, but not feeling like my best when I am following this sleep-deprived schedule.
In talking with her at my appointments, we decided that sleep is important enough as a foundation for achieving my goals that it should be the right goal to start with. I need to put a little more importance in my health and sleep patterns to live a healthier lifestyle. It will trickle into other areas, and I will have the energy for things that I want to do but am too tired to do.
Something I realized is that I am putting a lot of things in the way of going to bed, and I need to treat myself to the same level of importance by getting enough sleep every night. I am working on it.
Even though the scale is not being nice to me right now, I am making progress in my blood sugars, which is very important for a diabetic. Once I start getting the right amount of sleep, the scale will be nicer. I just know it.
The other thing I have done was start a weight loss support group tied in with #Tishspiration. I am trying to hold myself accountable. I am working with a small group to help them and myself, to stay motivated. I am getting great feedback, which helps me to know I am on the right track. It is good to have a place where friends are in the same boat with you, or as I shared in a gif, all kittens in the same roller coaster ride. Since it is a small group and kept secret, the people in it feel safe sharing what is going on. I am finding their stories inspirational to me. It is a place to share our journey, and I do think it is going to help us all, in one way or another.
Like I wrote at the start, I am very busy these days. I am enjoying it as long as that is still a side effect, I will keep on keeping on!
This week’s Trust Your Gut is inspired by a recent challenge I participated in for 5 days. It was a Hydration Challenge. I shared a bit about it on my Facebook wall, which created quite a lot of comments. I shut down on commenting about it after it upset me about how vocally people were protesting how much water I was trying to drink to improve my health. For me, it felt like I was trying to do something healthy, and I was under attack. That is where the title is inspired by. #Watergate.
First of all, it brought to my attention how many people out there care about me, and are following my journey. Some of the people that commented rarely interact with me on a regular basis, but were alarmed at the goal I set for myself. I do appreciate all of the support I get with my online adventures, but I needed to take a step back to realize that people were not scolding me for doing something wrong, they were genuinely expressing their concern for my health.
My calculations were that I should e drinking 5 Litres of water a day to lose weight. I started working towards this goal right away. I actually never made it to the 5 Litres in one day. On the day of Relay for Life, it was hot, humid and I was participating in the Zumba on stage under the lights. On that day, I reached 4 Litres, and I was properly hydrated for the event. I was able to participate in the Zumba on stage, with no issues. I do believe that on that day, I needed the extra hydration. There were extraordinary circumstances.
Photo of a wave splashing in the Atlantic Ocean. Location Chimney Corner, Cape Breton, Nova Scotia, Canada. Photographer Lisa Hill.
I took the concerns seriously and promised to check with medical professionals.
A person can drink too much water. The speed and volume of drinking water are factors in this being an issue. I am not drinking large volumes of water quickly, even on a Zumba day. My water bottle contains 750ml and I drink 2 of those in a Zumba class. One is mixed with a scoop of Biosteel, a sugar-free electrolyte booster. It’s like sugar-free Powerade or Gatorade. I drink it when I am working out, or feeling like I need an electrolyte boost. I buy it at GNC.
So on a Zumba day, I drink 1.5 Litres of water, but half of it is an electrolyte boosting drink. So the theory of too much water throwing my electrolytes off balance is not a concern when I am following this plan. I shared that I drink 3 cups of coffee a day, 3 Kcups in 4 runs on the Keurig. 3 full strength and one run through the second time. A litre of coffee a day. Coffee is a diuretic. I need more water to balance it. I drink 500 ml of water a day with my thyroid pill, as a requirement. I then drink my coffee. I then drink a 750 ml water jug. Sometimes more, and sometimes less.
Your diet can also contribute to the volume of water you are ingesting on a daily basis. Certain foods contain a higher percentage of water than others. It is also important to keep this in mind if you are eating a healthy balanced diet.
I sent an email about this to my diabetes case manager. I have not had a response. I did, however, ask my doctor about this.
My doctor advised that I should drink 2.5 litres, and that would be a healthy amount. Half of what I was aiming for. The good news is, it is a more realistic and therefore more achievable goal.
I do want to thank the people that expressed their concern. I am still working on drinking more water, as since the challenge I slacked off a bit because of the concern people expressed. I do make mistakes, and I can be wrong. It is what makes me human like everyone else. I appreciate my friends. Thanks for making me research #Watergate.