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No More Excuses

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I’ll be honest. I am an awesome, one of the best really, “excuse-makers”.

I can find a reason (read: excuse) for anything. I believe I honed this skill in my early college years where I earned a plethora of “W” (withdraw) and “I” (Incomplete) grades that still show on all my transcripts. I’ve used this skill to account for slacking on schoolwork, graduate papers, studying, housework, balancing my checkbook, sewing, beading, doctor’s visits (such as my annual mammogram), eating healthy, and working out. I’ve gotten by because I can usually pull something together at the last minute. I know my life is much simpler when I force myself out of my excuse-making tendencies, but that doesn’t keep me from making excuses consistently in order to enable my mindset. 🙂

This is a wellness blog. Yet my blogging is sporadic because I’ve come up with some of the best excuses for either not blogging consistently, or not practicing wellness habits consistently. Some of them were very valid at the time….I’ve had good honest reasons why I’ve fallen off the wellness wagon time and time again. But once those reasons or issues have been addressed and I still am not back on the wagon again…then they become an excuse.

So…in an effort to be brutally honest with myself….here are my best “reasons” for the past few years for not feeling like I was capable of practicing healthy habits. 2012 I remember as my last best year for wellness….I was running 5K races consistently and I felt great about myself. So let’s start there.

  1. Hip Osteoarthritis – this was a biggie. The OA diagnosis and the inevitable total hip replacement was huge. Mentally and emotionally it was tough…having to face the prospect on never shawl dancing again or running again. Then the actual hip pain made it hard to workout, and even harder to want to work out.
  2. Depression – this stemmed from the OA diagnosis, the unknown of total hip replacement surgery, not finding a good coping mechanism besides running, surgery recovery, marital issues, a pre-diabetes diagnosis, and job dissatisfaction. I often felt alone and lonely in my depression, which made motivation scarce and just about non-existent.
  3. Career Change – I wanted to get out of community health administration, and out of the 100 mile round-trip daily commute, and go back into clinical social work at a local agency. I needed to job search, study for my licensure exam, and get out of my comfort zone to follow my passion. That was all extremely stressful and daunting and I didn’t know if I could do it.

Those are the major ones. Every single one of them I allowed to take precious time away from me and what I wanted to do take care of me and my family. I was able to find a million excuses for not treating my body and my spirit well out of all of those 3 big categories. All 3 categories all fed off each other as well and just made things seem bigger and bigger and bigger, until I was overwhelmed on the regular.

So here is where I’m at now and where the excuses end.

  1. Hip OA – I’ve had one hip replaced and know exactly what to expect with my 2nd surgery. My recover was, upon reflection, fairly easy due to my age and my physical strength prior to surgery. My right hip has no more pain and normal range of motion. I got clearance to begin training to shawl dance last June, and I actually danced in a fancy shawl special at KU powwow last month. My left hip is still bad but I know with weight loss and supplements, and possibly a cortisone shot, I can put off surgery for another year or so. My arches hurt from the excess weight, but I have good shoes with arch supports for work and working out.
  2. Depression – I’ve been managing the symptoms with anti-depressant meds. I feel much more positive and self-sufficient than last year at this time. I am getting ready to start tapering off my meds now that things that overwhelmed me have settled down. We got a dog and he is the best thing for mental health. He is awesome and brings so much joy to us. My marriage is much better due to praying together daily. I am finding walking very enjoyable, especially with my big puppy. My sleep has improved and I don’t feel the food cravings often associated with a depressed mood. I went on a social media fast and that was an eye-opener…how the negativity on social media can permeate your brain and your mood. My now-elevated mood helps me feel motivated. I downloaded “The Secret Daily Teachings” app on my phone and it always has good positive words that I read every morning.
  3. Career Change – I successfully passed my master social worker licensure exam. I found an awesome job as a therapist at a local community mental health center. I work in a middle school so I work school hours. My job is 3.5 miles from my home. I love this work…the kids are awesome and so are the staff here. I worked through any internal difficulties I was having at my old job and I was able to leave on good terms….which felt amazing.

Yesterday was Mother’s Day and my husband and kids gave me gifts all designed to get me healthy and strong again….new runners, new running tops, phone armband. I can’t use time as an excuse because I am home shortly after my kids get home. So I have time to cook earlier, time to get housework done, and time to walk or do something with my kids. I truly have no more excuses. I’m sure I can find some, since I’ve gotten so good at it over the years. I need to use my powers for good and not idleness. Lol. I should turn it around and make excuses TO BE HEALTHY for once.


So TODAY is the day of “No More Excuses”. It’s Day 1. I got my baseline info for Day 1 in the form of weighing myself and taking a picture. 🙂 I overslept this morning and ALMOST caved and said “Day 1 can start tomorrow.” Hahahaha. But I didn’t. That’s a good sign. See, I could have easily used that as an excuse to delay Day 1 but I did not.

I made myself take a few minutes for breakfast instead of running out the door since I was running late. My vanilla strawberry smoothie with cashew milk, vanilla Weight Watchers smoothie mix and 1 cup of fresh strawberries was only 1 carbohydrate serving.  My plan today is either to walk Mickey or ride the new bike my dad got me for my birthday (lack of a bike was a prior excuse to not exercise when my joints were hurting). I have a place to workout at the Sports Pavilion if the weather is bad. They have a nice indoor track and good cardio equipment.

I need to make myself accountable, so I will do my best to jot something here each day. I want to document this new journey. This is more for me than for you, but if you get something positive out of it as well, then that’s a bonus.

Here we go. Day 1. I’ll write later how it goes. #Letsdoodis

 

8-Week Wellness Challenge

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First of all, I want to say right off the bat that I have succeeded at losing 17 lbs since my highest weight post-total hip replacement surgery!! That means I lost the 15 lbs I gained post-surgery, plus an additional 2 lbs. I have 5 more lbs to go to hit my 1st major goal. My youngest told me today, “Mom, you’re getting skinny.” Lol. Even though “skinny” isn’t my goal, regaining my health is, it was still nice to hear that someone noticed some progress.

My eating and workouts kind of went up and down over the summer, as those who powwow understand the disruption of routines, driving for hours, dancing all weekend, not always having access to the healthiest of foods, packing a cooler, etc. The healthy habits could have been better, they could have been much worse. I concentrated this summer on not beating myself up over slip-ups and just trying to get back on as soon as I can.

My sister got me in the habit of walking for 45 minutes every morning at work. When she isn’t at work, she texts me to ask me if I went out for my walk yet. Lol. That got me going on the consistent activity. But today I want to write about a wellness challenge that has really motivated me.

Tracy is a woman I went to graduate school with and we both earned our MSWs at the same time. Our kids go to the same school, have played on the same teams, and she is friends with one of my nieces. She encouraged me after learning about my hip osteoarthritis back in 2012 to take her cycling class (which, by the way, was a killer workout) to give my joints a break from running, and she has conquered her own health challenges and surgeries. She is inspiring.

My sister-in-law invited me to participate in an 8-week wellness challenge that Tracy was organizing. She had participated the 1st time Tracy did the challenge and encouraged me and my sister to join. The details of the challenge and the structure really intrigued me, which are explained below.

For 8-weeks, each person can earn a point per day in the following areas: 1) Journaling/tracking food intake and following a safe, healthy and nutritious eating plan of our choice, 2) drinking half your body weight in ounces of water, 3) exercising (and she leaves it to us to determine what we think is a workout, there is no minimum number of minutes required to earn this point) – and with exercise one can only earn a maximum of 5 points per week to encourage rest days, 4) getting at least 7 hours of sleep per night. We all took a picture of our scale with our starting weight and sent it to Tracy, and at the end of the 8 weeks we will take a picture of our scale with our ending weight. We can earn 1 point for each percentage of total body weight we lose. For example, if someone starts out weighing 200 lbs, they would earn 1 point for every 2 lbs they lost by the end of the challenge. We have sheets were we can record our points daily. One can earn a maximum of 26 points each week, and then additional points at the end with our final weigh-in. The people who did this challenge the first time don’t mess around. The previous winner didn’t miss ANY of their weekly points and lost weight. There is a $25 buy-in which is given to the winners at the end of 8 weeks. And she set up a FaceBook page for the members of the challenge so we always get little reminders, or encouragement, or ideas for meals and snacks.

I am used to keeping a food journal, and when properly motivated I can exercise 5 days per week. I was really intrigued with the sleep requirement. My sleep routine has been non-existent for almost a year and I’ve never given it much deliberate thought. I go to bed early when I am exhausted or I push myself and don’t get rest. There is no consistency.

We just finished up Week 2 of the challenge. I think I’ve missed only 1 sleep point each week so far when my schedule was a little off on that day. I have been tracking my food faithfully and paying attention to my calorie goals. I even track my “free days” or free meals. There is nothing like seeing that you ate a DQ Blizzard, or 4 slices of pizza from Rudy’s to make you more conscious of your food choices. I make my water intake daily. I’ve earned 5 exercise points per week. I started using MapMyWalk and synched it to my MyFitnessPal so it automatically posts my workouts and calorie expenditure to my food log. Although I began the challenge intending to do the Metabolism Miracle, my actual eating has turned into more of a carb counting routine. I keep my breakfasts and lunches to anywhere between 5-15 grams of carbs or less, I eat many vegetables, take my vitamins, and if I feel like eating some popcorn or a small handful of chips, or 2 soft tortillas in the evenings, I do it. I usually keep dinners to 2 carb servings or less. And guess what…..my weight seems to be just dropping off!! I believe it’s because the structure of this challenge encourages several healthy habits, not just food and exercise. I think it’s the sleep requirement that’s made the difference with me as well as being mindful of my carb intake and not restricting myself as much as before. My energy is evening out more each day…I don’t have as many dips and my energy lasts longer. And I feel smaller already.

So if you haven’t guessed it at this point, Tracy is amazing!!! This was so needed at this point and time and I’m having fun AND improving my health. Thank you again for organizing this!!

My Typical Day Now

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I am trying to practice consistency in all areas of my life…nutrition, physical activity, stress management, time management, studying for my LMSW exam….and my blog. To help facilitate making the blog portion of my daily life more consistent, I’ve created a Facebook page just for my blog. https://www.facebook.com/wozaniwaste/

One of my biggest decisions in the last few weeks was to give up trying to make deadlines for powwows. My friends and family know that I love to sew. It’s a form of stress relief. I sew for my entire family and I take orders for friends and families. Over the years I’ve developed a habit of what I would refer to as “binge sewing”….meaning I get frantic about meeting a deadline and I end up spending all my time trying to get an item done for a specific powwow, either for my family or for an order. Powwow beaders and seamstresses are well acquainted with this. Lol. It is anything but “stress relief”. What occurs in those instances is that my cooking and healthy eating go out the window. My sleep is little to non-existent. I don’t take the time to exercise because I’m too focused on getting something finished. And my time and attention is taken away from my kids and family. I decided two weeks ago that I am no longer going to do it. The cost to my health and my family’s health isn’t worth wearing a new item immediately at a powwow, or even fulfilling an order. I will have to get used to giving a much more generous estimate on completion dates for orders. My family will understand if I don’t get something done. And I can deal with my own impatience of wanting something done right away. At least I think I can…..haha.

I also asked one of my former students, and recent MSW graduate, to be my study partner so I can finally sit for the LMSW test. Leaving myself to my own devices has resulted in no studying getting done. So I reached out and we have made arrangements to meet once per week to study together. I even downloaded an app she sent that sends me one practice exam question everyday. I am proud to say I got my first question right today. Lol.

So….my typical day consists of the following:

I try to get at least 6-7 hours of sleep. When I wake up I drink 2 big cups of water and have my beloved coffee. I just drink it straight up…no creamer or sweetener. I have to take a synthetic thyroid pill every morning on an empty stomach to treat hypothyroidism (was diagnosed in my early 20’s), so I have to wait an hour before I eat anything. My breakfast after the hour is either a smoothie made with unsweetened cashew milk, natural PB, whey protein powder, a handful of spinach and ice cubes, or I poach an egg and eat it on a slice of low-carb toast. Or low-carb toast and PB. It’s rare that I have the time and alertness enough to make a veggie omelet. The Metabolism Miracle book has a good “hot cereal” that I like to make as well on occasion. On days where I am really rushed I just use a shaker cup and throw some cashew or almond milk and a heaping scoop of protein powder and run out the door.

I pack my lunch every day to take to work. My lunch box today consists of leftover steak and pepper stir fry, an Atkins protein shake, celery and natural peanut butter, and a bag of mini sweet peppers. There’s a water cooler at work so I keep a 32 oz water bottle at my desk and I try to drink 2 a day. This sames me money and I’m not tempted my restaurant food that’s not in my eating plan.

I have a membership to the wellness facility at my work. Costs me less than a dollar a day and they have an indoor track, weight machines, free weights, cardio equipment, basketball court, racquetball courts, and a small pool. I pack my workout bag every time I go to work (45-50 min drive from home) even if I don’t use it everyday. When I do use it, I use a combination of the cardio equipment, and yesterday I started in on the weights. I need to use the pool more but it’s a pain washing the chlorine out of my hair and trying to get back to the office within my allotted wellness leave time. If I run out of time to workout at work, I make sure I do something at home. Usually walking in my neighborhood with my girls. I’ve also been trying to do something during commercials if I’m watching TV, like squats or push-ups. Lately I’ve added the stadium steps once per week. That’s a killer so I don’t see myself doing that anymore that once every 7 days anytime soon. I try to do any activity for 45 minutes, the very minimum of 30 minutes per day, 6 days out of the week.

I may have mentioned in a previous blog entry that I have battled depression in the past. It’s something I try to stay on top of because I don’t like taking medication. I mean I will if necessary, I just try to manage things so that it doesn’t get to that point. Exercise can change and lift your mood in as little as a 15 minute walk. So not only is exercise important to my goal of getting rid of pre-diabetes, it is a powerful tool in my efforts to combat depression. I’ve also started a gratitude journal and I have my girls keeping a gratitude journal of their own. Staying optimistic is very important to health. Writing things down and practicing gratitude will change ones outlook for the better. Which is also very important to preventing depression and staying motivated on this health journey.

I try to cook as often as I can. I like to make extra of whatever I cook so we can have leftovers the next day. That saves me at least 3 nights of cooking every week. Lol. Once in awhile I would prep several meals in one afternoon and I haven’t been able to make the time to that in a long time. Something I need to prioritize because it was really nice to have a full meal that I just had to thaw and re-heat on very busy days, or post-powwow travel days.

We are in softball season now, so Joe B and I run practice or coach games 3 nights per week. Time management and prioritizing are essential. It has been testing my resolve from the 1st paragraph daily….do I cook or sew some more shells on the dentalium cape sitting on a table in front of the TV???? Of course I cook. But the answer even one month ago would have been “Are you kidding? SEW SHELLS ON THE CAPE!!!”

The biggest differences for me between now and 2 months ago are the daily activity and keeping my grams of carbohydrates to less than 5 net grams per meal and if I eat a snack before bedtime. And not obsessing over getting sewing done. That’s huge.

I try to patient with myself, reminding myself daily that it’s a journey, not a race. Which is why I don’t step on the scale anymore and just focus on today, and when I need extra motivation, I focus on my next A1c in August. Daily gratitude and daily focus. 🙂

6 Successful Vegetarian Days

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We did it. We ate like vegetarians for 6 whole days. I’ve often wondered what it would be like and now I know.

I actually enjoyed my meat-free 6 days. I found myself eating a variety of grains and vegetables. I ate a little more dairy than I usually do, but I look at that as a good thing because of all the calcium and the protein found in dairy milk (I usually stick to almond milk which has little to no protein). The timing of the class I teach was awesome because we covered protein last week.  We looked at the benefits and some of the potential risks of vegetarian and vegan diets, such as becoming deficient in B12, and non-heme iron being harder to absorb than heme iron. I did some research on food combinations and saw the controversy from the plant-based diet people who don’t believe you need to combine different plant-based foods in order to complete the amino acid chains and get a complete protein. I reviewed my own nutrition course notes that says combining whole grain rice and beans, or grains and legumes, or grains and dairy, gives you a meal that has all the essential amino acids. Whatever side of the fence you fall on with the food combination argument, the idea that you need a variety of plant-based foods to create a healthy diet was just reinforced.

I have been trying to convince my husband for awhile now that we don’t NEED to have meat at every single dinner. I have proposed the idea of having one or two meals every week that are vegetarian, and that didn’t go over very well. However, now that he has seen that he can survive an entire 6 days straight with no meat, he is now open to the idea of a “Meatless Monday” or whatever day of the week we decide to this. Maybe now I can get my family to cut back on meat consumption by substituting more vegetables in meat dishes and by having the weekly vegetarian dinner. I am a bit more relieved about how my kids eat, that they actually will get a sufficient amount of protein from combining different plant based foods with a healthy and non-factory farmed source of dairy.

I weighed myself to see if I would lose any pounds during our week. I did not. Just goes to show you that eliminating meat from our diets (meat is very calorie dense) doesn’t necessarily mean you will lose weight. Different forms of dairy can be very calorie dense, as well as nuts and legumes. Also, eliminating meat from your diet doesn’t automatically mean all your food choices are healthy. Like one of my students said recently, “Chips don’t have meat in them.” Losing weight on a vegetarian diet is just like losing weight on the standard American diet: portion control, plenty of non-starchy vegetables & whole fruit, no sugar-sweetened beverages, limiting processed foods, being mindful of your sodium intake, and most importantly – paying attention to how you feel when you eat and stopping when you are either satisfied, or when you are no longer hungry.

This past week as also reinforced my motivation for another venture. Learning how to garden. The seeds Sara planted are sprouting and we are keeping them alive….if you knew how I have failed to keep house plants alive in my adult life, you would understand what a big deal that is. Shelby convinced me to buy a small mint plant awhile back and we have had to replant it in a bigger pot because it’s growing and growing. She wants to make her own mint tea and have mint for infused water and to put in lemonade. I am reviving the jade plant given to me as a gift. I am starting to believe that I will actually have a garden this summer and I am excited for me and my girls.

Being a vegetarian or wanting more plant-based foods in our diets isn’t just about health, it’s about sustainability. It’s about reconnecting with where our food comes from. This week was beneficial to me and my family in a multitude of ways. Now we just have to keep the momentum going.

Day 4 Vegetarian Meals & Reflections

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Day 4 Veg Meals

Yesterday was Day 4 and we are hanging tough. I’m actually enjoying this, but Joe B is starting to miss meat products. He keeps talking about the bacon and egg sandwiches and double cheeseburgers he plans to eat on Sunday.

I found out that instead of 7 days of vegetarian eating, it’s only 6 days. So we have today and tomorrow to go, then Sunday we are free to resume our omnivore ways.

My husband is reporting some mild stomach upset during the past 4 days. His explanation was, “Too many plants. Too much xylem and phloem.” That made me laugh. I want to give a shout out to my 7-8th grade science teacher Mr. Bertram and my high school science teacher Mr. Flak because I actually could recall what xylem and phloem were after more than 30 years and I was able to get the joke right away. That’s some good teaching right there.

I feel lighter after Day 4. Not lighter as in I think I’ve lost weight, but lighter as in all the vegetables, fruits and grains don’t feel as heavy settling in after a meal. This really hasn’t been that difficult for me, which has my husband worried because he’s afraid I will try to turn our family into vegetarians. Fear not, because again, I come from hunter-gatherer people….not just gatherers.

I’m surprised at the timing life has…yesterday my 11-year old came home after play practice and said “Mom, I want to be off chicken for at least a month. Maybe longer. I’m ok with meat like venison or bison, I just don’t want to eat any chicken.” She had watched a film at school about factory farm chickens and how they are treated as they are raised and processed for meat to be sold. It bothered her enough that she doesn’t want to eat anymore chicken or eggs. She said she’s not quite ready to see how feed lot cows are treated. I’m glad her school showed something like that, to help students understand where the majority of the domesticated meat in our diets come from. I think it will give me an opportunity to find a local farm that raises chickens, so I can take my girls for a visit and they can see what a local, sustainable part of our food system looks like. I’m hoping that if she decides to consume chicken and eggs in the future, that she will understand the need to find a local source for these things, and why I want to encourage my family to cut back on meat a little. It all starts with one person changing their view….lol.

Yesterday for breakfast I had a poached egg plus 1 egg white, on toast made from homemade honey whole wheat bread with organic butter, plus a whole orange and my black coffee. I had an avocado to put on the toast instead of butter, but I wasn’t feeling it yesterday. For lunch I made a big salad with romaine lettuce, celery, cucumber, diced apple, and I made my own vinaigrette dressing out of white balsamic vinegar, olive oil, dijon mustard, honey, and some salt & pepper. I also tried something called a Root Vegetable Pot Pie from The Merc and it was the best vegetarian thing I’ve tried so far. It was just like a chicken pot pie but from what I could see, it just had potato, onion and mushrooms in it. For dinner I made vegetarian lasagna from a recipe I found online. It was amazing!!! I was so anxious to eat it that I didn’t even bother to plate it with my salad and make it look pretty, I just took a snap of the pan after I cut some pieces out of it. Joe B liked it and said he didn’t even notice the lack of beef….and if you knew my husband you would know that this a quite a remarkable thing for him to say.

Today we have plenty of leftovers from Wednesday’s pizza and the lasagna last night, and my big bowl of salad, I just need to make some more dressing. And I still have some black bean quinoa salad to take to work. All in all, our vegetarian week is going well!

Vegetarian Week – Day 3

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Day 3 Vegetarian Meals

We are winding down on Day 3 of our vegetarian week, in support of our daughter Samantha and her nutrition course assignment. I wanted to post our meals today since I am feeling better and actually cooked a vegetarian meal (last night I made egg salad, which to me isn’t really cooking….it’s more like assembling).

Today for breakfast I had a slice of homemade cinnamon raisin bread (my first try at making homemade whole wheat raisin bread) with some organic butter, a full cup of blueberries, and black coffee. I was very surprised at how long it held me. I thought I would be hungry within an hour.

For lunch I had a bowl of what is called Caribbean Quinoa Salad from The Merc. It has quinoa, black beans, sweet potato, pineapple, limed red onion with a vinaigrette dressing. Again, very filling and I loved the taste.

My snack….my favorite Girl Scout cookies. They count as a vegetarian food. 😛

For dinner I made homemade pizza on a whole wheat crust that I prepare in my bread machine. The recipe makes enough dough for 2 pizzas so we make one pizza for the girls and one for the adults (we always have leftovers for lunches the next day). My girls had chopped spinach mixed in with the sauce, and they just like cheese for their topping. My little one now likes the Applegate Uncured Turkey Pepperoni so she put some on half of their pizza. Our pizza had the chopped spinach as well, and the toppings included mushrooms, red onion, and red bell pepper. I thought for sure I would hear from my husband, “It was good….it needed some sausage though.” But I didn’t. He actually said what I was thinking….he was surprised how tasty it was and how filling it was.

I wasn’t even really hungry, but I snacked on some mixed nuts while watching one of my favorite TV shows. That was really mindless eating….I wasn’t even hungry. I need to work on that habit.

Some observations 3 days in:

  1. I am surprised at how filling plants can be. I haven’t felt hungry between meals and I feel satisfied after I eat a plant-based meal, even if it doesn’t include dairy or eggs.
  2. I have not felt sluggish after a meal – except for the overall fatigue and yuckiness I felt from being sick. I was worried that upping my intake of complex carbohydrates and cutting down on the animal-based protein might result in feeling sleepy after I eat, but it hasn’t.
  3. I have not missed meat. I haven’t craved it, nor do I feel like I’m missing out on anything.
  4. Our local Co-op, The Merc, has come to our rescue a couple of times with their delicious vegetarian/vegan food offerings at their hot bar and deli.

All in all, it’s going very well. Tomorrow I know I will feel even better, so I have all the ingredients to fix vegetarian lasagna. If I can pull that off and my little crew likes it, I will consider the entire week a success.

 

Going Vegetarian for 7 Days

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*Sigh* Although I am not the meat-lover my Kiowa husband is, (there are several Kiowa meat-loving people I know who insist there is no word in their language for “vegetable”), I do enjoy cooking and eating animal products. Especially game meat. Ever since I became more enlightened about factory farming and where my beef and chicken comes from and the conditions under which they are raised, I’ve tried to cut back and just buy from local sources and local butchers. I’ve entertained the occasional thought about going vegan or vegetarian, but then I always told myself, “I come from hunter-gatherer people…..not just gatherers.” Hahaha.

Anyway, I have been to several lectures and presentations on the benefits of plant-based diets. I know I have a strong family history of heart disease and I’ve learned how a plant-based diet can help prevent heart attacks and strokes. I am a huge fan of author Michael Pollan. Reading his work is part of my inspiration to learn how to garden, or up until now – buying into a Community Supported Agriculture (CSA) group. But I always felt that meat had its place in our diets and food systems, especially with Indigenous people. So I never seriously considered a meatless diet.

Until now.

My daughter Samantha is back in school to get her RN (she has been an pediatric LPN for years), and she is taking a nutrition class this semester. One of their assignments is to adopt the vegan lifestyle for a week. Vegan means that one doesn’t consume any animal products in their diets…..in addition to no meat, there is no butter, milk, yogurt, eggs, or dairy-based coffee creamer. I even saw on an episode of “Chopped” where a vegan chef was forced to use honey in his dish because it was a basket ingredient, but he refused to taste the food after he added it.

I know any lifestyle change beyond a couple of days is daunting. So I told her I would do it with her to support her. Her carnivore dad got on-board and said he would be a vegan for a week as well, even though he seriously believed it would kill him. Thank goodness her instructor changed the assignment from 7 days of vegan-ism to 7 days of lacto-ovo-vegetarianism. So we can eat dairy products and eggs, just no meat or fish.

The assignment began yesterday. And as luck would have it, I got sick yesterday. Some type of weird allergy attack that began as soon as I woke up. I was strung out on antihistamines all day. Miserable. So my plans of cooking homemade cheese pizza with whole wheat crust went out the window. My 1st day of being a vegetarian almost went out the window as well. I just wanted comfort food, and something I could taste. I had some leftover homemade chicken noodle soup with dumplings that I wanted more than anything else yesterday evening. But I hung tough and didn’t cave in to my omnivore tendencies.

Day 1 had to be the most unhealthy eating day I can remember in a long time. Just goes to show you that vegan-ism or vegetarianism isn’t always about health. Lol. I started out good. I had a slice of my homemade whole wheat bread with natural peanut butter and a sliced banana on top. As my misery set in with my allergies, I ended up eating microwave popcorn and diet 7-up for lunch…the yogurt and fruit I packed for lunch was the last thing I felt like eating because of my sinuses and drainage. I came home and almost heated up some soup for myself, but Joe saved me. He came home from work and made us grilled cheese on whole wheat bread. I am counting the potato chips I ate with it as mental health food….I needed some comfort!! Lol. And they were meatless….so bonus! And I had some mixed nuts with some M&Ms tossed in, again as a mental health necessity.

Today I did much better. Poached a couple of eggs on toast with my homemade bread. Went to the doctor and got a prescription, then headed over to The Merc to look for a vegetarian lunch for Joe B and I. The Merc is going to save us this week, I think. I got a bean and kale soup that was sooo good. Joe B liked it too, but his comment was, “This needs some ham hock in it.” Hahahaha. I also picked up a black bean and quinoa salad, and a root vegetable pot pie.

I am off to the store at some point to buy ingredients to make a vegetarian lasagna. I have locally produced vegetarian patties by Hillary’s Eat Well in my freezer in case I run out of time or energy to create a vegetarian meal. I am trying to focus on eating healthy and not just meatless. I’m also hoping to learn some good stuff this week about our eating habits and consumer habits. And I am hoping to get my amateur photography skills some practice and take pictures of some of the stuff I cook. Wish us all luck!

 

7 Weeks Post-THR

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Originally posted to my Facebook page on February 5, 2016

I am just a little over 7 weeks out of my hip replacement surgery and I’ve hit a wall. I’m still progressing, I just feel physically like I got run into a wall. Physical therapy is hard. The past 3 sessions have left me exhausted and sore. I feel fine while I’m doing it, I don’t feel like I’m overdoing it….I’m very careful about that. But when I leave, within an hour of my session ending, I feel like like crud. Yesterday was the worst. I almost didn’t go because I had muscle soreness from Tuesday’s session, but I thought I would feel better after I went. I did feel better for about 45 minutes. Lol. The joint feels fine, there isn’t any pain in the joint itself. It’s all muscle soreness. But it feels different than before my surgery…it feels achy….almost like when you are getting sick.

My kids have had a couple of viruses the past 2 weeks. Maybe I’m just fighting those off. Also I feel like I’ve been super busy at work ever since going back full-time last Wednesday. Maybe I’ve just run myself down. Either way, I’m home today and resting and recuperating and trying to get better.

After my friends saw my Facebook post, they answered with much encouragement, and a suggestion that I may not be eating enough protein to fuel the tissue growth that is occurring in the recovery from my surgery. I was already starting to look at my protein intake as one of the reasons for the muscle soreness and fatigue. So I started a protein shake…and if anyone knows me, they know how I hate having to default to a shake, I would much rather get it from real foods. But I needed to do something quick, and the shakes actually helped!

Short Blog Entry on Cooking

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Originally posted to my Facebook page on January 23, 2016

Since I can’t workout like I did pre-THR surgery, maintaining my health depends mostly on how I eat. I am not cleared to take my iron supplement yet, and I can’t take a multi-vitamin or any other type of supplements such as Omega-3 (doctor’s orders until my follow-up). I really have to try to get my nutrients from the food I eat.

Tonight I cooked hamburgers (lean grass fed beef from a local butcher) on whole wheat buns, baked sweet potato fries, and a green salad with diced apples, red onion, cucumber, celery, and I made my own apple vinaigrette dressing with local honey.

I’m finally getting the hang of making my own salad dressing. Sometimes I add Dijon mustard, or I change up the type of vinegar I use. It’s much easier than I ever imagined, and it’s fresh.

I didn’t really plan on making everything from scratch because this was just supposed to be a quickly prepared meal. I thought about grabbing a bag of frozen sweet potato fries, or a bag of pre-washed salad mix. But Sara wanted to try slicing and baking a sweet potato, and the head of lettuce was on sale. it worked out nicely because Joe B is a good sous chef. Everything tasted so good.

And I’m just thankful I have energy to cook more regularly now. That was really a killer, not feeling up to cooking. My family has missed my cooking and I’ve missed it as well. I enjoy it. It makes me even more thankful for all the meals that were delivered to us from friends because it kept us from living on fast-food or takeout in the weeks immediately following my surgery.

Kurbo Health – a media savvy way for kids and teens to manage their health and lose weight

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I have cut and pasted this blog from the Kurbo Health website (www.kurbo.com). My family has been doing this program since March and I’ve been waiting to see how we liked the program before posting about it. Based on Shelby’s great progress thus far in the program, I was asked to contribute a guest blog to their website. It was long and detailed, and I told Kurbo they could edit it for length as needed or give me suggestions on where to cut it down and I would do it. They ended up running my whole story in two parts. This is Part 1.

It’s an awesome feeling to see your words in print on a national website, as well as links to the article posted on Kurbo’s FaceBook page. So here it is. I am posting the link to the blog on the Kurbo website at the bottom of this blog entry.

Seeking Good Health: Story of a Kurbo Mom Part 1 – Quick Results

This article is Part One of a two-part series from a Kurbo mom, Shelley Bointy.

My family began doing the Kurbo program in March 2015 to support my daughter Shelby, 10 years old, in her quest to become healthier. I teach a diabetes education course at an American Indian tribal college, so I am well-versed in the signs and symptoms of metabolic disorder and type 2 diabetes. Although I am health conscious and have training and education in nutrition and wellness, I am susceptible to the same traps that other parents fall into when it comes to helping their kids develop healthy habits and achieving good health.

Depending on my stress levels and workload, I used to have chips and sweets in the house, default to Jimmy John’s for dinner, and physical activity was negotiable. My health habits had a big impact on my oldest daughter Shelby. She loves to snack on carbohydrate-rich snacks and will always choose simple carbs over proteins. Shelby dislikes soda and I don’t buy juice, so that’s a battle I’m thankful I never had to fight but I realized the “occasional” treats were becoming more frequent.

We had been told by her doctor a few years ago that she was overweight. Her doctor wanted to see her maintain her weight during the next year, or not gain more than 5 pounds. Shelby continued to gain more than what was recommended each year, even though we kept her active in sports. Last September I noticed that the skin around her neck was starting to darken and it worried me. That darkening and thickening of the skin around her neck (Acanthosis Nigricans) is a symptom of metabolic disorder and can be a symptom of type 2 diabetes. I brought her in to see her doctor and she ordered a full blood workup to test her glucose and lipid panel (total cholesterol, HDL, LDL cholesterols and triglycerides). She also strongly suggested that we get my youngest daughter tested as well, so that we would be taking a family approach to this so it wouldn’t be perceived as “there is something wrong with Shelby”.

Taking my girls in for that fasting blood test made me feel like the worst parent on the planet. I taught a diabetes class and my husband is a health instructor and a college sports coach. I felt like we were both failures at that moment, but I also felt that we were well-equipped to find a solution and carry it out. We were beyond grateful when Shelby’s bloodwork all came back well within the normal ranges, as did her sister’s. But we knew we had to make some serious and lasting changes.

My motivation to find and try Kurbo didn’t come until March, almost 6 months after the girls’ fasting tests. Shelby had gone through an entire season of competitive basketball and 2 seasons of volleyball, and she still gained weight. I knew we had to try something different to help her return to good health and we are fortunate we came across the Kurbo program.

Kurbo Mom Shelley shares her family’s journey to better health using Kurbo #KurboTips

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Shelby and her coach, Arielle, seemed to hit it off right away. Shelby and her sister downloaded the Kurbo app and began tracking, played the games to learn all the different green light, yellow light, and red light foods.  We decided everyone in the family was going to track and do the same thing.

Shelby saw positive results right away. She lost 5 pounds within the first few weeks of the program and we noticed that her energy level had increased. She was more active in her playtime, she ran and jumped around the house more. It was a little difficult for her to understand at first how to budget her red lights but she quickly realized that she could have her favorite red light foods, she just had to plan and pick and choose with discernment.

Her motivation is strong on some days and wanes on other days, as does my own motivation. She has had some awesome moments where she has really thought about her goals and battled through some tough junk food situations. This is where the weekly coaching sessions with Arielle have been the most beneficial. As her mom, I’ve had my own difficult moments as well. I tend to be a stress eater, and there were several times I wanted chips at work, but knowing how hard she was working kept me on plan. We are all supporting each other and doing our best to make healthier choices with every meal and snack. I am extremely proud of her effort and her dedication to be healthier.

Shelley Bointy is a mother of two, a health educator and award-winning Powwow dancer. She shares her Indigenous/Native/Dakota Winyan perspective on her health/wellness blog, www.wozaniwaste.com.

https://www.kurbo.com/blog/seeking-good-health-part-1/