Weighty Matters

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Not Eating Over Emotions

Pyxi, one of my precious dogs, is sick.  We battled a nasty bladder infection for several weeks that involved e-coli and required strong antibiotics.  In the course of the infection and the treatment, her kidneys suffered damage.  I noticed her not eating as much – maybe half her daily amount, if that – and she was losing weight.  She had less energy and enthusiasm about taking walks.  Although she’d always take a treat and was excited to see me and cuddle, overall I knew that she was off.  When we went for the followup appointment to verify that the infection was gone, the vet ordered a full blood panel, did another thorough physical exam, rechecked the digital x-rays, etc.  The blood test showed elevated numbers in key things that indicated the kidney damage.  Her kidneys were functioning at about 60%.  The vet prescribed a low protein diet which we followed scrupulously.  She responded by eating more and showing a definite preference for cooked brown rice, pasta, and cooked chicken breast.

I was positive she was getting better so when we checked her weight and blood levels again and found out that her numbers were worse, it really hit me hard.  Overall she continued to eat better and seemed more bright-eyed and energetic, but those damned blood numbers.   The vet put her on a capsule to bind ammonia which reduces the work the kidneys have to do.  I’m monitoring her to see if she gets more lethargic or starts to get sick to her stomach more often or, in general, shows signs of her conditioning rapidly worsening.

I am a wreck.  There is a whole smorgasbord of emotions going on inside me right now. I’m scared, sad, upset, stressed, worried.   Her kidneys might not regain full function, but if that’s the case there are things we can do to sustain her and allow her to continue with a good quality of life.  The most terrifying scenario is if her health continues to worsen.  The mere thought of her declining into full renal failure is more than I can stand to think about right now.

It is difficult for me to focus, but I have to in order to function, so I’m doing it.  When my mind wanders, the emotions well up again and I cry.   I don’t like crying.  I particularly don’t want to do it at home in front of Pyxi.  Our dogs are so keyed into us.  If she senses my upset, she’ll get upset.  She needs my positive energy.

So here comes the dilemma for someone who has an eating disorder for whom emotional eating has always been a coping mechanism.  Not a particularly effective coping mechanism, but it was the one that I had at my disposal.  Stuffing down the emotions with food seemed to enable me to deal.  (Even though that’s not really dealing, I know.)

How do I not eat over my emotions?  It is imperative that I not seek refuge in food and use bingeing of calories or carbs to take the edge off of my upset.

Here’s what I’ve done so far today.  I talked about the situation in my regular acupuncture appointment so that the practitioner could help with my stress channels.  I’m being very careful to continue to write down my food plan and commit to my abstinence from compulsive eating.  If it isn’t on the plan, it doesn’t go into my mouth.  Stress can create stomach acid and for me and many other bariatric patients, stomach acid can sometimes feel like hunger.  For me, keeping hydrated helps.  Maybe flushing water through my stomach not only creates a feeling of fullness but dilutes the ability of stomach acid to form.  I don’t know, but it works, so I’m sticking to it.

Mentally and emotionally, I’m doing my best to rehearse a positive attitude and outlook.  I’m embracing hope that she will improve in the next two weeks or, if not improve, at least hold steady.  She’s a spirited little girl and together with her vet we will fight to help her get well.

Me eating over the emotions is not going to help the situation.  It will only make me feel worse.  The temporary distraction or mock-relief I get from eating crap or eating too much is not a positive action.

Taking good care of myself in this crisis ultimately helps me take better care of Pyxi.

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SANE Eating Plan

A couple of days ago, I came across a short article by a registered dietitian in the Miami newspaper.  In it, she talked about being inundated by diet headlines when standing in the check-out line of the supermarket.  I knew just how she felt.  The magazines have sooo many suggestions… Detox, eat this, that or the other thing for a flat belly.  Lose a gazillion pounds in a week by eating this superfood.  Melt off the fat by doing this.  Don’t eat THAT food.  It will make you swell up like the purple kid in Willie Wonka.

I always consider it ironic that across the aisle from these self-help magazines are all of the magazines for cooking, recipes, great cakes, seasonal menus, etc.

Anyway, after seeing all of the headlines, the dietitian shared an approach that she highly recommends.  She calls it getting SANE… as in adopting a food plan that is sustainable, approachable, nutritionally balanced and enjoyable.

It makes eminent good sense.  Sustainable, as in picking a food plan that you can reasonably follow and maintain.  A plan you can stick with.

The next step is to realize that healthy eating is an approach.  We embrace it without becoming dictators to ourselves.  Giving ourselves permission to splurge or have a treat sometimes will help us sustain the effort.

The dietitian is a fan of eating minimally processed food.  Whole, natural products are desirable for the N – nutrition.

Finally, there’s the idea of enjoying the food we consume.  Good food that tastes great, nutritionally sound meals prepared freshly with flavor — all make it easier to eat well.

S.A.N.E.  doesn’t this sound like good common sense?   I’m keeping it in mind as I plan my daily meals.  Like the dietitian says in the article, eating this way won’t help us lose 15 pounds in a week, but following it consistently will help the weight come off.

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Asking For Help

It’s sometimes the most difficult thing in the world to admit when we need help and then to reach out and ask for it.  Even if we are the type of person who would rush to help a friend, family member, co-worker — even a stranger on the street — we are often reluctant to say that we need support.

I’m horrible at it.  For so long I’ve been self-sufficient/self-reliant that my go-to position is to do for myself.  I think there were also a number of years when I didn’t think I was worthy of help so I wouldn’t ask.

It took more than you know for me to start reaching out to the online forums.  First I had to admit the need to myself.  Then I had to go here and elsewhere and talk about what’s going on and ask for suggestions, advice, support.

Here’s the irony.  Making the ask actually makes the whole process easier.  It’s like it removes a barrier between myself and others.  Admitting that I need some help opens the door to support.  In a 12 Step Program it would connect with Step One – Admitting I am powerless over food and my life has become unmanageable.  That then leads to Step Two  – Came to believe that a power greater than myself could restore me to sanity.  Define the greater power as you will — it can be different for everybody.

I’m really glad that I went back to ObesityHelp.com.  I also joined a closed group on Facebook for Compulsive Eaters.  I wrote a good friend and asked for support.  I’ve read some great posts in response.  They’ve helped.

Admitting powerlessness and saying we’re in trouble is not a sign of weakness.  It’s a sign of strength.  I actually feel stronger now as a result.  My determination this morning was really strong.  I’m now about to go to bed and I’ve had a really great day of recovery with my food and eating, my exercise (5500 meter row in 40 minutes), and my mind, emotions and spirit.

Every long journey of recovery begins with a single day and proceeds one day at a time.

My lesson for this is to remember to ask for help when I need it.  I have allies.  Their support can help me on my journey.

 

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Sourcing Support

I’m pretty sure that back in the early days of this blog and the beginning of my post-weight loss surgery journey I talked about things I did before the surgery.  Among them was discovering a website community called ObesityHelp.com.  I found the site soon after I decided to seriously consider having surgery, which would have been roughly six months before the actual operation.

The site was an unbelievable resource for me.  It is filled with forums where people of all backgrounds, challenges, journeys and so on share their stories.  There are forums for folks who are having or who have had weight loss surgery – broken out even by the type of surgery.  When I started my research, I’d never heard of the type of surgery I eventually had – a vertical sleeve gastrectomy (VSG).  Once I found out about VSG, I then started looking deeper into that procedure.  I think that’s what led me to ObesityHelp.com.

Oh, thank goodness!  For months, this was a place where I could read about other people and their journeys.  I could ask questions and benefit from the experience of others.  It was amazing.  The people were enthusiastic, generous with their stories, oh so encouraging.  I went there every night and, if I got scared or anxious or confused, I’d even pop on during the day.  Since I live in a place where in-person support groups are not available, online became a lifeline.

When good friends approached me and said they were considering weight loss surgery, I recommended that they also check out the website in addition to the other research they were doing.  I still do.

So, I don’t remember when or why I stopped frequenting the website and participating in the forums.

Yesterday was a particularly bad food day for me.  There is no rhyme nor reason for it, other than my eating disorder taking over my actions.  Even as I snacked and ate crap that wasn’t on my food plan I felt mad, sad, discouraged and depressed about it.  The emotions then fueled me eating more.  But a big bold mark in the Suckitude column.

I don’t know why I thought to do it, but at some point I walked over to the computer and logged in to ObesityHelp.com.  I cruised the forums and posted a note about what I’ve been experiencing and how I’m not sure what at this stage of the game I should be following as a food plan, how many calories, what ratio of protein to carbs, etc.  I asked for suggestions.

Today I went back on and there were several replies, all with good suggestions and, as important, encouraging words.  I visited more forums on the site and found someone who asked if anyone else post-wls still deals with binge eating disorder and compulsive overeating.  So, here was another place to touch base, to share, and to read the sharing of others.  Then I found a group for people fighting back from regaining some of their weight.

All of this information.  All of this support.  It’s still all right there, where it was before.  My needs have changed and the site is still a wonderful resource. Even the strongest, most knowledgeable of us can benefit from the knowledge and experience of others.

I’m feeling very grateful right now that I went back to the site.   I plan to keep going back.  I was feeling pretty isolated and alone in my struggle.  I don’t feel so alone anymore.

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Food Fidgets

I am fidgety about food today and I don’t know why.  I’m not stressing about anything.  I’m excited about developing a more regular workout routine/effort.  I got enough sleep last night.

Yesterday, I had a terrific acupuncture session, including some work to boost the channel associated with my metabolism.  (It was sluggish.)  I feel great, darn it, so why the compulsive thoughts and desire to eat?  I’ve stayed on track and just finished my planned mid-morning snack.  Still I’m thinking about food more often.  Thinking often leads to false-hunger and wanting.

At least I’m aware of the situation.  It’s when I’m not aware and move directly and swiftly into acting on the compulsion that the day’s plan falls apart.

Right now, instead of going in search of food to augment my snack, I’m going to fill up my water glass and consume some nice cool water instead.

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When You Think You Can’t, You Can!

This morning at 7:25 a.m., I was at the half-way mark of the rowing class and was fairly sure that I wouldn’t make it to the end.  Today’s workout called for 34 minutes of 200 meter intervals with a :10 rest between intervals.  I was doing my best to row 200 meters in a minute’s time but was falling short by a couple of seconds – hitting the 1:04-1:06 range instead.  Each of us in the class wore a sensor that constantly monitored our heart rates and showed us on the wall monitor if we were in the preferred zone of around 80-89% of our maximum heart rate.  The sensor also estimates our calorie burn, based on our current weight, gender and age.

I was doing pretty good at maintaining my heart rate in that golden zone, but as the minutes went on, I started to think more and more that I’d never make it through. During each rest, I stretched my legs in the machine and jiggled my left foot, which seems to want to go numb on me in the middle of the workout.  I gulped water and wiped the rivulets of sweat off of my face, then picked up the handles again to resume rowing when the clock counted down to zero.

Call me determined or stubborn or crazy, but I refused to quit on the workout.  Even if I was blowing out air like a whale, and soaked with sweat, I was not going to give up.  About :20 seconds into each interval, when I thought I couldn’t keep going, I mentally cried bulls**t on myself and powered through.  I’d make myself work harder, trying to get my time down to a minute per 200 meters.

When we hit the ten-minutes-to-go mark, the trainer started giving us regular updates.  “Ten minutes left.  Keep it up.”  “Only seven minutes to go.  You can do it.”  “Five minutes.”  “Three minutes.”  “Try to finish an interval before the time runs out and start another.”

I finished an interval about :20 before the workout ended so I launched into another one, determined to give it my all.  For that last strong effort I hit the red zone with my heart rate at greater than 90% capacity.  “Finish strong!” encouraged our trainer.  I did.  200 meters in :59!  My best time for the whole workout.

So much for thinking I couldn’t.  While others in the class might have done more intervals than I did, I’m not in competition with them.  For one thing, I am often in class with women who are significantly younger than I am and/or who have been at this rowing thing for a lot longer.  When all is said and done, I’m only measuring up to myself and how much effort I put into the workout.  That said, while we recovered and let our heartbeats gradually slow from the peak performance, the trainer ran us through the class’s collective stats.

I was the Zone Master for the class, which meant that I maintained the desired heart rate zone for the most consistent amount of time!  It made me smile.

After wiping down my rowing machine, returning the sensor to the trainer, and guzzling the rest of my water, I made my way out to my car.  I looked down at my hand and realized that I’d worked up a blister at the base of my ring finger.  (Note to self, don’t wear a ring to rowing class and find your workout gloves.)  It doesn’t hurt much and I kind of consider it a mark of accomplishment.  It’s also a great reminder to me throughout the day.  If at any time I’m tempted to overeat or veer wildly off my food plan, I only need to look at that little red blister and remember how hard I worked this morning.

I’m going to take today’s experience with me into the next class and every one after that.  When I think I can’t finish, I know now that I can.  Not only that, with determination, I can finish strong.

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Our Dogs, Ourselves

The last few months have been populated with several visits to the veterinarian.  Natty has battled a stubborn ear infection.  Pyxi’s had vulvitis, a bladder infection and some periodic incontinence.  Ear drops and sprays for Nat, antibiotics for both of them have been our norm.  Neither one of them has eaten well, in particular Pyxi.  She’s been consuming less than half of her normal diet.

Both of them put on a couple of pounds while I was dealing with my chronic foot issues.  They were not getting their customary amount of exercise during that time, plus it’s been so blistering hot that even when I can walk, I don’t push it with their little fur-coated bodies.  During the summer, I don’t walk them later in the morning than 8 a.m.  In the evening, we don’t go out until after 7 p.m.  If you’ve ever wondered when the pavement or street are too hot for your dog’s paws, here’s an easy test.  Hold your fingers or palm of your hand to the pavement for 7 – 10 seconds.  If it’s too hot for you, it’s too hot for them.

Pyxi, dropped the most weight and I’ve been concerned that something else might be happening, but waited until she was done with her antibiotics to see if she would start eating more regularly again.  However, by the time their follow up appointment arrived earlier this week, I was starting to get scared.

Our vet is wonderful.  He ordered a full blood panel.  While we waited for the results, he thoroughly examined her again from nose to tail with diagnostic instruments and hands-on touches.  He called up her recent x-rays and studied them again to make sure nothing had been missed the last time.  Thankfully, he neither felt nor saw any masses, misshapped organs or other things.

The blood results came back and some key levels were elevated, indicating kidney issues.  Her kidneys are functioning at about 60%.  My heart jumped and fluttered and I could feel myself getting scared.  My vet and I have been friends a long time and he swiftly made sure I knew that this could all be a result of the recent infection and the strong antibiotics.  He also went through the blood test line by line and showed me how other levels right away helped him rule out a couple major problems.  I started to breathe again.

The first thing he wanted to do was to put her on a lower protein diet for two weeks and then run another blood test to see if her levels normalized.  To achieve this diet, he wants me to cut out a third of her regular kibble and replace it with rice or pasta. In their evening meal, both dogs get a small scoop of some wet food too.  Instead of that over the next two weeks, Dr. Mike wants me to give Pyxi some chicken.  “I know how busy you are, but this won’t be too much for your to accomplish, will it?” he asked, although he already knew my answer.

I wouldn’t care if my days were three times busier than the President’s.  If my dogs need me to cook rice and chicken for them, I will.  I assured him it wouldn’t be a problem.  (I cooked for my old Irish Setter for two years before he died.)

Thankfully, that night I still had some leftover grilled chicken in the fridge and some rice in the cupboard that I could cook up. I also boiled some pasta for variety.  Friday night I bought a roasting chicken and some brown rice.  All three of us will be eating from that chicken for much of the week.  Let me just tell you that the dogs are loving it.  I’m not sure whether Pyxi started to feel better after her appointment and naturally has more appetite than before, or whether it’s the novelty of rice, pasta and chicken that stimulates her eating, but she’s cleaning her bowl at both meals.  (Natty doesn’t need the rice/pasta/chicken, but I don’t have it in me to deny him some bites when his sister is getting it.  I don’t give him as much, but he too is now eating more reliably than he was.)  I am relieved that she seems to be improving and am hopeful that her re-test in a week and a half will show that her levels are back to normal.

Here’s my point in tell you all this story.  As soon as the veterinarian prescribed a change in diet for the sake of my dog’s health, I immediately complied.  I went right into action mode to help my little girl feel better and recover from her ailment.

Doing this for her was automatic.

Unlike all of the years when I knew I need to change my food choices and eating patterns for the sake of my own health but didn’t make the necessary improvements.

Let this be a good reminder to myself.  I should always resolve to treat myself with at least the same high level of caring and commitment as I devote to my furry family members.

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Appreciating the Good

The last couple of months have reminded me, okay, they’ve actually hammered home to me to never take feeling good for granted.  To borrow from Joni Mitchell, “Don’t it always seem to go that you don’t know what you got ’til it’s gone”.

I felt physically terrific for so many months that when the heel pain started and intensified, making it excruciatingly painful just to walk, I was floored.  For years when I was heavier, I was mostly sedentary.  As I aged, I was sedentary and ached all of the time.  Even when I wasn’t active, I experienced aches and pains.

Losing weight became a physical gift to myself for so many reasons.  Developing actual physical fitness and feeling my chronic soreness fade was amazing.  I grew to love my body’s fluidity, grace, strength and ease.  Seeing true muscle definition made me smile and revel in my ability.

Having that begin to fade as I became less and less active affected me in ways other than physical.  Emotionally and mentally I started to suffer too.  Today, after the plasma rich platelet treatments and the acupuncture, my tissues and tendon have healed and it no longer feels like I’m driving a hot spike into my heel with each step.  My knee still has a few minor creaks and twinges, but the pain in that joint is also greatly reduced.  I can walk without pain again, finally.

I am so grateful.  I value and appreciate this state more than you know.  To be able to practice Tai Chi, walk the dogs, and even do my job lifts my spirits.  I’m reconnecting with my desire to move and exercise more.  Tomorrow is my first full rowing class.  I’m even getting up earlier than usual so I can make the 7 a.m. class.

It’s also been a better week for me food-wise.  I think physically feeling better contributes to reducing my food obsessions and compulsions.  I believe the acupuncture also is having a very positive effect, too.  Eating more responsible portions and making healthier choices overall have come easier to me this week.  It’s important for me to acknowledge this too.

Maybe it’s not that I take things for granted, but more that I don’t take time to sit still, think about the good, and acknowledge it in my life.  I’m going to make it a point to embrace and appreciate the good – every day.  Doing so empowers me and strengthens my foundations.

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Row, Row, Row Your Boat

I stuck to my plan and checked out the rowing class last night.  HoooWow.  What a workout! Because it was my first session, I didn’t participate in the “class”.  Instead, the very nice trainer set me up on a rowing machine, talked about and demonstrated the correct form and had me give it a try.

It took a relatively short amount of time for me to feel comfortable.  The seat moves and the idea is to push back with your legs, lean slightly back, then pull the handle/cable to your chest.  The harder/faster one pulls, the more resistance.  Then after pulling back, you lean forward, slide forward and then repeat the motion.  You inhale going forward and exhale when rowing back.  (Okay, I think that’s what I was doing but I’m really tired tonight and might have confused it in my head.)

Leaning back helps work your abs because you then have to come forward.  This workout engages a number of different muscles if you do it with the correct form.  I almost leaned back too far at first and thought I was going to fall off of the seat, but I recovered.

The women that were there for the organized class were all given sensors to strap to their chests which would monitor their heart rates and show them if they were in the desired zone.  They all logged into the computer and their progress for heart rate and calorie burn were displayed on the wall monitor.  Each day there is a different routine for the class.  Yesterday they were to row to 2000 meters, rest for three minutes, row another 2000 meters, rest as long as they needed and then do a 500 meter sprint.

Since I wasn’t doing a class, the trainer instructed me to row steadily for 10 minutes, take a three minute break, and then row for another 10 minutes.  I had absolutely no idea going in what it would all feel like, if I could do it and, if I could, for how long.  However, I concentrated on maintaining good form, increasing my resistance, breathing, and working it for the full ten minutes.

Thank God for that three minute break!  In those ten minutes, my heart was pumping, I was sweating and, when I stopped for the break, my legs were wobbly.  What a rush!  The break felt terrific as I wiped sweat off of my face and drank the better part of  a liter of water.  Then it was back into form for the next 10 minutes.  This would be the defining chunk, I decided.  If I couldn’t do even 20 minutes of this form of exercise, what would be the point?

Hah! I told myself.  The point would be that if I couldn’t do 20 minutes that night, I would still continue to try and build up to the 20 minutes and then continue to make progress.

Much to my delight, I not only made the 20 minutes, I really pushed the last few minutes so that I could get my total meters over 3500.  I think I could have kept going and made it to the 4000, but the trainer wanted me to stop and assess on my first time out.

He was great.  He checked my progress every couple of minutes, told me when I needed to adjust my form and made sure to tell me when I put it all together and was really doing it right.

When I was done, he gave me some wipes to sanitize the handle and seat and asked me if I needed more water or a towel.  I will admit that my legs felt a bit like jelly when I stood up so I know that I truly gave them a good workout.  The trainer reminded everybody to keep moving for a while so that we wouldn’t stiffen up.

I am delighted to share that even though I was tired after the workout, I was not sore.  My knee didn’t complain and my heel didn’t start to hurt.  Plus, I felt energized in spirit and mentally pumped my fist and gave myself a “Booyah!” for the achievement.

I’d like to hit an actual class this week.  My plan is to commit to two classes a week with a third on weeks that I have time.  To illustrate how serious I am about this, I am seriously considering getting up much earlier than I usually do to take either a 6 a.m. or 7 a.m. class and then running home to shower and change before going to work.

I’ve needed a harder form of exercise to help in my overall fitness and weight loss effort.  I think I’ve found it with rowing.

 

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Rekindling Motivation

I’m annoyed with myself.  Now that my foot is healed, I have no excuse for not getting back to exercising more often.

I’m being lazy.  That’s not acceptable.  I need to be doing much more than I am.  At the same time, I’m really scared of triggering another bout of plantar fasciitis or tearing the tissue again.  I’m also, as I mentioned, being lazy.  It’s like I lapsed into my old slothful ways when I was super heavy and just walking was a challenge.

What I miss most is my excited attitude about being able to move and be much more physically active.  When the world of movement opened up, I experienced joy in my body, in myself.  I’d like to find it again.  I know it hasn’t disappeared.  It’s merely… misplaced.  Every once in awhile I catch a glimpse, like when I swim around snorkeling for an hour or when my friend and I kayaked for a couple of hours.  I haven’t ridden my bike much, but when I do, it’s still a source of enjoyment.

When I was in pain and then undergoing treatment, I couldn’t do Tai Chi.  Oh, I missed it for so many reasons.  I’m glad to be back in class.  Even though I spell myself a little to work my heel and myself back into the routine, whenever I do the moves, I experience contentment and peace, simple pleasure in how easily I move.  (Although I have to work on regaining my balance now that I’m adjusting to doing the moves in sneakers.)

I’ve been able to walk the dogs more regularly.  Today I did workout moves in the pool, including treading water for several minutes, doing several short laps (It’s a small pool so short laps are all I can do.)  I even worked on my triceps, abs and biceps.

I’m also making a commitment to myself — and stating it publicly on the blog — that I’m going to check out rowing classes.  Several friends have tried them and pronounced them great workouts that are fun.  They’re also low impact so my heel and knees shouldn’t be at risk.  I’m shooting for trying the first class tomorrow – provided the evening class isn’t full.  I’m going to call first thing in the morning.

In the meantime, I keep reminding myself that any movement is good movement.  More movement is even better.  I think I just need to keep pushing myself to be active and believe that doing so will rekindle the motivation and lead to me doing even more.

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