10

Hypocritical Health Hurdles – The Changes/Accomplishments

Well, I saw the Registered Dietitian (Sarah Dunphy-Morris at Kinesis Health Associates)  again two weeks ago now. Yes, two weeks ago. I know I’m late writing an update, but to be honest I did it on purpose. I wanted to be able to also report on changes I’ve successfully made since her recommendations. It’s one thing to report about my visits with her, but I also wanted to be able to hold myself accountable and follow through on my homework.

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This was the visit I got the thoroughly analyzed results from my 3-day food diary, and learned about what my common trends were and how I could make some simple changes that would make a big difference.

Overall, my calorie intake wasn’t nearly as high as I thought it would be. For someone my age, the recommended calorie intake for weight maintenance is 2583 per day. On Day 1, I had 2815, Day 2 was 1961, and Day 3 was 2108. Overall not TOO terrible I thought. Sarah went on to explain that the recommendation of 2583 was for weight maintenance, not loss, and that most people who consume the “maintenance” amount of calories will actually end up gaining a few pounds per year, which is what I want to avoid. We didn’t focus too much on calories, but she did say that for a slow healthy loss of weight, someone my size and age should be aiming for 2100-2200 per day.

The majority of our focus was spent looking at the number of servings from each food group I consumed per day, plus the percentages of fat, sodium, fibre and sugar. In looking at my personal trends from the three days, there was a lot in common. I consume too much sugar, too much fat, and not enough fibre. Also, I tend to skip breakfast when I first wake up (around 7am) and instead feed my daughter and use the time while she is eating to quickly get myself ready. By the time I get around to feeding myself, it’s between 10am and 11am, and my body has gone into starvation mode. Instead of giving my metabolism an early morning kick-start, I’ve been tricking my body into thinking I’m starving, so that when I finally do eat, all of that food is stored for “survival” rather than burned off as it should be throughout the day.

So my homework was as follows. I had to eat breakfast at breakfast time. We went over how time is an issue for me, so I often resort to pre-packaged “quick” foods. She went over lots of ideas about what I could do ahead of time to prepare and ensure I’m starting my day (and my body) off right. I had to prepare a mid-morning snack to get me through until lunch, and generally try to cut back on the fats and sugars while increasing my fibre.

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That Sunday night, I boiled half a dozen eggs and put them in a tupperware container in my fridge. When Monday morning came along (my starting day) I woke up and had one hard boiled egg and one piece of whole wheat toast with some natural peanut butter. The protein gave me energy and got me through until about 1030am. I was at work and I was STARVING! My stomach was growling and grumbling loudly, and I needed food asap! Luckily Sarah had predicted this and said that I SHOULD be hungry mid-morning if I’ve eaten breakfast because my metabolism had a kick-start and was working. I had prepared for this at her advice, and packed a fat-free greek yoghurt with some honey and natural unsalted almonds (about 10-15) all mixed up. The sweetness of the honey helped my sweet-tooth, and the healthy fats from the nuts got me through to lunch. Lunch consisted of whole wheat pita and roasted red pepper hummus, carrots, celery and an iced green tea. When I got home for dinner my fiance had prepared a spinach and kale salad with mushrooms, orange segments, and some grated mozarella cheese, alongside baked skinless chicken breasts done in a homemade orange glaze – I know, he’s a keeper, right?!

The rest of my week continued in this fashion. I did hit up McDonald’s one day for lunch, but instead of my usual bacon cheeseburger and large fries, I got their Mediterranean veggie wrap on a whole wheat pita with hummus, feta cheese, lettuce, cucumbers, tomatoes and red onion. It had some high fat (Sarah and I figured it was from the feta cheese) but it was still a MUCH better choice than my usual pick.

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That Saturday night, I gave into my laziness and cravings and ordered Dominos pizza. I felt guilty but I didn’t care. I told Sarah I did this, and she wasn’t upset and said she would never expect anyone to be perfect all of the time, and a treat once a week is just fine. The thing is, I ended up not really enjoying it. 45 minutes after I ate the pizza, I was in pain. My stomach felt crampy and achy and I was in some digestive distress. I liked the taste of pizza, but my body didn’t like it anymore. The grease and huge amounts of cheese just weren’t settling and I felt awful. I had felt great all week on the healthier food, and now I knew why. I was feeding myself garbage and felt like garbage. It was all making sense.

This is week two, and I’m still doing it. I’ve turned down the cookies I’ve been offered by co-workers, I avoided Whopper Wednesday at Burger King two weeks in a row, I’m eating breakfast, and I’ve stopped drinking my iced lattes with pumps of chocolate syrup and am instead drinking either black green tea (which I love!) or regular old coffee without the pumps of chocolate syrup and high fat milk.

It isn’t the easiest thing to do. I’m actually having to prepare stuff in advance so that I have time for breakfast. I have to think ahead of time about what I’ll have for lunch. I’m having to be accountable. It is hard to do, but I’m feeling better for it and it’s only been two weeks. I haven’t stepped on a scale or re-measured myself yet, and I’m not sure I want to. I want to give this a go for a full month or two before I do that I think.

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For now, how I’m FEELING is reward enough. That was my intial goal – I was tired of feeling tired, and sick of feeling sick. So far, I’m feeling a million times better, and that in itself is motivation to keep going.

I’ll keep you all posted. Thank you so much for your kind words and support – it means so much to know that I’m being encouraged through this.

I did provide a link to Kinesis Health Associates facebook page. If you like that page, Sarah is often putting up daily tips on how to make little changes in your diet that can make a big difference!

(Don’t forget to vote for me on Top Mommy Blogs – just one little click on that cartoon lady to the right is all it takes! Thanks!).

4

Hypocritical Health Hurdles – the 2nd visit.

I’m a little behind on filling you all in with how my second visit with Registered Dietitian Sarah Dunphy-Morris went.

I had my second visit with her on Friday, August 30th. This was the day that I gave her my 3-day food log, and was nervous about what she’d say about it.

I logged everything I ate on Thursday August 22nd, Saturday August 24th and Monday August 26th. I had to pick three days that were not consecutive and included at least one day that fell on a weekend. Having a visual for every cookie I ate, every latte I drank (with shots of chocolate in them of course), and every breakfast I skipped was kind of an eye opener. But I followed the rules and didn’t try to modify a single thing for those three days, because she needed to see an accurate starting point in order to make better recommendations.

Our second visit was approximately 30 minutes long, and I would say it was kind of divided into two halves. The first half of it was going over my food diary, and the second half was education based – teaching me about label reading.

When I sat down in her office on Friday morning, I was prepared for the judgment. My hackles were up and I was ready to defend every crappy thing I ate. I didn’t have to though, as once again there was no judgement and I wasn’t lectured. We sat down together and she went through the list with me, simply asking for clarification on what I had written down. She asked about approximate portion sizes for each item consumed, and the times of day that I consumed them. For example, she confirmed that it was actually butter on my dinner roll and not margarine, asked if it was milk or cream in my iced lattes, and whether my pasta was white, whole wheat or rice. I was also pretty vague on some of the things I wrote down. My “glass of juice” could have been any size, so she made me clarify how big the glass was I was drinking from. For all she knew I could have been drinking out of a bucket, just like the drinks they serve on the beaches in Thailand.

Buy all the fixings for your drink in a bucket, fill up that bucket with the stuff provided, drop a straw inside and the bucket becomes an instant drinking glass!

Buy all the fixings for your drink in a bucket, fill up that bucket with the stuff provided, drop a straw inside and the bucket becomes an instant drinking glass!

Once she had all of the details clarified, she explained that now she would be able to enter all of this information into her computer program that analyzes everything. The results of the food diary will be given to me on visit number three, once she’s got the data and the cold hard facts in front of her. I’m actually kind of glad that we’re taking baby steps, because I think if I was overloaded with information and changes all at once, I’d start to become overwhelmed and quit.

The second half of our visit was all about label reading. I learned to compare two similar products and pick the one that is the overall better choice. I now know to look at the portion sizes and make sure they are comparable to each other, and to look at the % daily value. I also learned the 5% and 15% rule – Keep the “bad” things under 5% and the good things above 15%. Well I’m paraphrasing a lot, but basically if things I want to cut back on (ex. sodium, sugars, trans fats) are under 5% of the daily % value on the label, then it is considered not too bad. If things I want to increase (ex. fibre, vitamins, calcium) are above 15% then it is considered good. But if it had 20% daily value of sodium, and only 2% daily fibre, and not a lot of other good values, then I might want to compare and make a better choice.

I was only half looking at labels before. I would look at two crackers, and see which had more fibre, which had less sodium and pick the better of the two not knowing anything about percentages. Now I have some more to look out for at the grocery store.

So basically from the labels I have to look at 5 things:

1) Serving size. Compare the serving size on the label with what I ACTUALLY eat. I probably eat 3-4 times what the portion size says I should have.

2) Calories. Pretty self explanatory.

3) Percent daily value. Tells me if there is a little or a lot of a certain nutrient in a food.

4) Get less of these things: Sodium, Cholestorol, Saturated and Trans fats.

5) Get more of these things: Fibre, Calcium, Iron, Vitamins (A and C the most I think).

This image from the Government of Canada is very similar to the one I was given.

This image by the Government of Canada (Health Canada) is very similar to the one I was given.

Overall, I think things are going really well so far. This week my homework is to read the labels when I grocery shop and let her know anything that has surprised me, or any changes I made in my purchases because of my findings. I’m taking baby steps, but I think that will be better in the long run. Small changes are easier to manage than big ones, and so far I’m doing alright. If I had to change a million things at once, I’d probably cry and quit.

This, I can do.

30

I’m a hypocrite. Can I change?

For you to know what I mean by this, I suppose you need some history.

I used to dance 6 days a week, and was quite fit. Never super skinny, but I was strong. I could eat like a horse and it didn’t affect me in the slightest. When I was in my third year of University, I had a lateral meniscal tear in my left knee that left me unable to dance anymore. It was pretty devastating to me, and I required surgery. They did a repair rather than a removal, which meant I could bear no weight on my leg whatsoever for nearly two months while undergoing extensive physiotherapy.

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It was damaging physically, but mentally as well. I wasn’t nearly as mobile as I used to be.

 Two and a half years later, I was living in Seoul, South Korea. I had recovered from my surgery and forgotten about favouring it for quite some time. I decided to join in a trip to participate in a giant paintball fight on the side of a small mountain. Rugged terrain, camo gear, paintball guns and tactical manoeuvers had me in the zone. I went to make a sudden dive and crouch to get away from an attack and I felt it. Rip, tear, lock. Same knee. Same spot. I was in rural South Korea on the side of a mountain, nowhere near the buzzing metropolis of Seoul where I knew there were Canadian and US trained orthopaedic surgeons at major University Hospitals to look after me without a language barrier.

Thanks to a dear Korean friend of mine and her amazing parents who drove to the middle of no man’s land to pick me up at a small town country hospital, I made it back to Seoul and to better care. After two weeks, the swelling went down and my knee unlocked on it’s own and I made it back home to Canada to consult with my own surgeon again. It required a second surgery – a partial meniscal removal, and I found myself with an even bigger mental block.

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Obviously, I could never be physically active again. My knee couldn’t hande it, and I had set my mind to that.

The result? It’s 5 years and one baby later, and I’m big. Not just big. I am overweight for sure. I’m afraid to get physically active and it’s taken a toll on me. I don’t care about getting skinnier per say, but I do hope to get my health back (without having to sacrifice the occasional chocolate craving for sanity’s sake).

So how does any of this make me a hypocrite, you ask?

Well, I work in a multidisciplinary health clinic which offers chiropractic, massage therapy, physiotherapy, naturopathic medicine, a registered dietitian, and an osteopath among other services. I preach good health and physical activity to the patients who come in to my workplace every day, but I’m not a good example of such. I praise the Registered Dietitian I work with daily, but am too afraid to work with her myself as I know it will mean having to be vulnerable, accountable, and honest about my size and how I got here. This actually TERRIFIES me.

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So here’s my challenge, and how I hope to overcome being a hypocrite. On August 20th, I’ve set up my first initial consult with her. I have told her I plan to blog about it – the process, the hang-ups and hurdles I face, my embarrassments, my failures and my successes, recipes that I’ve tried, what I learn from it, and what I achieve from it. She’s highly encouraging and thinks it’s a wonderful idea, but I’m still a big scaredy pants. Change is scary, even though I know it is for the better. My plan is to make this challenge a separate series of sorts to my blog, that I plan to title “Hypocritical Health Hurdles”.

So, my virtual friends, I’m telling you all about this now so I can’t back out. So that I’m accountable for someone other than myself, because I fear if I only have be accountable to me, I’ll fail myself.

I don’t necessarily long to be skinnier, but I do long to be healthier.

I know my L deserves that from me.

I think I might, too.

Don’t forget to like How to Ruin a Toddler’s Day on Facebook. It just might get interesting as I start this hypocrite challenge!
https://www.facebook.com/howtoruinatoddlersday