Weekend Update


Well, thought I'd check in, use the new WordPress editor, and say hi to everyone. Let's see, what's new?

How about medial malleolus bursitis? That's ankle bursitis to you. It's getting worse on my right ankle, and it's even starting on my left. So I'm going to have my right ankle x-rayed on Monday, and my PCP put in an authorization so I can go to my knee ortho for consultation. It's starting to affect my walking… now I've started limping on my right leg when I walk more than ten minutes. 😢

Next Tuesday, I get to consult with my shoulder ortho about my left shoulder… so much winning. 😜

I'm still going to physical therapy for my right shoulder. The range of motion isn't too bad, but I'm still too weak. But hey, I get to use 1 – 3 lb. weights now. That's an improvement!

Such a fun week… This past Tuesday, I had just gotten on the freeway when I heard a weird sound and the car didn't feel quite right. That's when I realized I had a flat. I limped off the freeway, turned right and pulled into the first driveway.

I parked in front of some gun shop. It consisted of a small lobby and a large warehouse in the back. They did gun engraving or some such nonsense. It was 2 p.m., and I was dying in the heat. Do you know that the jerk wouldn't let me wait inside for help to arrive?

All the guys in there acted very strangely—makes you wonder if they were engaged in illegal activities or something. 🤔

Oh, btw, the darn rear passenger-side tire was shredded. So much winning. Again. 😳

A healthy habit improvement

I've been exercising more lately and drinking lots of water. I didn't realize it, but I've been mildly but chronically dehydrated for years. Now I drink at least 92 oz. of water daily and one day, I drank a gallon of water!

Once I added lemons or lime, mint, and strawberries to chilled water, it made all the difference. Now I enjoy drinking water! To my delight, my tiny veins have even plumped up and I can kinda-sorta see them. That'll make my phlebotomist happy. 🤣

Yay!

Can An App Really Help You Lose Weight?

My Fitness Pal is a free app that I utilize daily to record my food and exercise. Not only does it help tweak my diet, but I’ve found the daily articles and recipes to be extremely helpful too.

Today, for example, I read an article written by Kim Westerman titled, “Losing Weight When You Physically Can’t Exercise: Doreen’s Journey.” Doreen used My Fitness Pal to log her meals. I’ve also benefited from logging my food and exercise each day in my quest to reach my fitness goals.

I, too, have experienced issues with mobility over the last ten years because of injuries, arthritis, and a couple of surgeries. I also have an acquaintance who is in even worse shape than I am, so I hoped that the article would prove to be an interesting and motivating read. It was.

SO I’M OVERWEIGHT—WHAT’S THE BIG DEAL?

I think what many people don’t realize is that obesity is far more detrimental to one’s health than they might think. Everyone pretty much knows that obesity can cause heart attacks or clogged arteries. But the very fact that someone is obese may bring on nasty metabolic changes, which in turn can cause diabetes, chronic inflammation, and arthritis.

New research suggests that it’s not the stress on the joints that causes arthritis, it’s the metabolic changes caused by an over-abundance of body fat. That was definitely an eye-opener.

It took being diagnosed as pre-diabetic in May 2015 to get me started on the road to fitness. I knew my body could only handle minimal impact exercise, so I took up swimming and water aerobics to build up my strength and flexibility. I cut my sugar intake drastically, ate better, and lost a little weight. I began going to the gym. But as the months went by, I found my weight loss was unbelievably slow and frustrating.

In July 2015, a friend recommended My Fitness Pal to me. I downloaded the app on my mobile devices and have been using it ever since. I heartily recommend it. So far, I’ve lost 61 pounds. Yes, I still have more body fat to lose, but I now have normal glucose levels. And that’s a big win for me!

Most people go on a diet to look better. But I’ve discovered that it was more helpful to consider looking good as a happy byproduct of losing weight. The true motivation for me to lose body fat and to gain muscle was to regain mobility, avoid diabetes, and increase my longevity.

I’M THIN—WHY DO I NEED MFP?

But what if you don’t want to lose weight—should you still use the MFP app? The short answer is yes.

You may think you’re eating a healthy balance of macros and micros, but nine times out of ten, you’ll find there’s something in your diet that needs tweaking. Most people that log their food are amazed how much sugar, fat, sodium, and calories they actually consume. And are you getting enough iron, calcium, and vitamins A and C? Usually the answer is a resounding no.

You won’t know the answers to your questions until you log your food into an app such as My Fitness Pal.

MORE ABOUT MFP

MFP doesn’t differentiate between ADDED sugars and what is naturally found in food. Since food labels do not reflect that information yet, MFP can’t either. Unfortunately, it’s the same with B vitamins. I’m hoping that once labels are improved, MFP will incorporate that information into their food analysis.

It’s important to note that if you’re eating clean and sticking to fruits, vegetables, and dairy, there will be naturally occurring sugars in those foods. Those are not inherently bad sugars. (However, if you’re needing to manage blood glucose, there are extra steps you need to take to ensure there are no untoward spikes, such as sticking to low glycemic load foods.) I always eat protein with every meal or snack to help my body deal with naturally occurring and added sugars.

One of the real dangers to healthy eating is consuming processed foods that are almost always laden with added sugar and sodium, not to mention additives, preservatives, and food coloring.

But there’s another danger that is often overlooked by even those who consider themselves to be clean eaters: adding too much sugar or salt to what otherwise would have been a healthy meal.

For instance, when I began making my homemade vegetarian soups, I diligently logged all the ingredients. To my surprise, I discovered that I was using entirely too much salt. It sure didn’t taste too salty!

So I cut back drastically on the salt and threw in a lot more spices to give my soups more flavor. I also add one or two tablespoons of Bragg’s nutritional yeast to each bowl of soup for additional B vitamins and flavor. I’m not a fan of nutritional yeast’s taste except in my homemade soups—that’s where I think it adds greatly to my veggie soups’ savoriness.

A friend of mine has strict dietary requirements for his various ailments, and he’s always prided himself that he’s been eating clean for years. However, he was adding two tablespoons of maple syrup to his daily breakfast of oatmeal and berries. Maple syrup is sugar. Even though he was eating egg whites with his breakfast, he still was consuming a big load of simple carbs each morning. This practice was detrimental to his health goals.

I advised him to stick to steel cut oats, not rolled, to lay off the maple syrup entirely, and to add a tablespoon of chia seeds instead. The chia seeds provide antioxidants, as well as healthy fats which help slow absorption and keeps you feeling fuller longer. That’s what I do, and even though I consider myself to be a recovering sugar addict, I’ve found I don’t miss the sugar in my oatmeal at all.

BUT ISN’T IT A HASSLE?

I wasn’t sure I wanted to log my food and exercise. I had tried keeping a food diary on paper many years ago, and I had hated it. But by using the app, the experience has proven to be fairly hassle-free and far more rewarding than I had assumed. I’ve been logging my food for over 600 days now. I think I can safely say that it’s a good habit that I’ve acquired.

Try MFP for a month. It’s free. And what can you lose, except those bad habits that have prevented you from being the healthiest you’ve ever been?