Cathy W.

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Last night I had a slight sore throat.  This morning, I woke up and had a definite sore throat, horrible headache and slightly congested.  Whenever I get sick, I really get sick.  It takes me forever to get completely over upper respiratory stuff. 

As normal, my head hunger kicks in whenever I feel sick.  It used to be a way that I would feel better.  Of course, it was only temporary but old habits die hard.  Feeling sick and head hunger, for me, have gone hand in hand.  I've become pretty good at dealing with emotions and identifying head hunger as head hunger and not act on it.  Being sick and medicating myself with comfort foods is still something that comes up. 

Identifying it is the first step so I don't give in to sugar as the medication.  I decided to blog on my OH blog as another step.  I've made a firm promise to myself that this time around, no matter what, I'll use medication to feel better and get over whatever it is, get rest, drink hot tea and water to truly take care of myself. 

After a long period of time of not being on track, it took health issues to get me back on track.

Due to being obese for so many years, I have to get a knee replacement.  I am bone on bone and I can barely walk without pain. 

The other reason is my thinking.  When I'm eating lots of sugar food choices, I don't think clearly.  It is though I'm in a food fog. 

Unfortunately, it took lots of health issues to get back on track solidly.  My point is don't wait for health issues to get back on track.  Be proactive and get back on track and stay on track because you love yourself.

 

I'm really enjoying the live updates from the #OH2014 Conference.  I'm grateful that even though I can't be there in person, I still get to benefit through the live updates. 

Angela Taylor of the Kahlili Center just spoke so I'm writing this post to keep the updates for me to reference:

    Angela's Internal Confidence Tip, "I am here and I feel good because I want to be here. I'm here to experience this moment fully." #OH2014

    Confidence is…knowing you are walking into a room because you want to be there. You are valuable & perfect, just as you are! #OH2014

    Confidence is not…walking in a room knowing your thighs are taught or your spanx hold you just right. #OH2014 with Angela #wls

    Confidence is not…about being perfect, sexy or even right. #OH2014 with Angela #wls

    Confidence is…the authentic outward expression of what you are experiencing, thinking, believing inwardly. #OH2014 with Angela #wls

    Stop comparing, know that you are supposed to be you. Be #brave! Be you! at #OH2014 with Angela from @KhaliliCenter #wls — ObesityHelp (@obesityhelp) August 15, 2014

    Tip from Angela: Notice what needs improvement, but don't tear down, build up! #wls #OH2014 @KhaliliCenter

    Angela reminds us, STOP with the self-deprecation & rejection of compliments. Make a pact to not engage in that kind of talk. #wls #OH2014

    Angela encourages awareness, know that feelings are just feelings & thoughts are just thoughts. #OH2014 #wls @KhaliliCenter

    Rather than "I'm not good enough, I need to change," Try "I am great as I am, I deserve to be the best version of myself possible." #OH2014

    Angela urges, “Stop trying to earn your sense of value and just accept that you are valuable!” #OH2014 @KhaliliCenter #wls

    Angela points out that when we focus on change, it is easy to start feeling inadequate or “not enough.” #OH2014 #wls @KhaliliCenter

    Explanation from Angela: Poor #bodyimage is rooted in the false belief that we see ourselves as “not enough”. #OH2014 #wls @KhaliliCenter

    Angela asks, are you looking at your body through a lens of love, hate, kindness? #OH2014 #wls #bodyimage

    Angela shares that #bodyimage is not WHAT you see, it's HOW you see. #OH2014 #wls @KhaliliCenter

    Angela’s #OH2014 workshop has started: I am changing...and I am perfect as I am http://ow.ly/AeXpX  @KhaliliCenter

#OH2014 speaker, Angela Taylor, is the Licensed Clinical Social Worker for the @KhaliliCenter

 

Some other gems are:

If you put a food in front of grandma when she was a child & she would not recognize it – it's not good for you! @cccliveyourbest #OH2014

— Deb Jennings-Conner (@midnightblue) August 15, 2014

If you bring it home – you eat it. So think before you bring it home. Set your environment up for success. @cccliveyourbest #OH2014

Don't try to talk yourself into anything – a Baked Lay is still a Lay, a gluten free cookie is still a cookie! @cccliveyourbest #OH2014

- Like it or not, exercise is the only way to maintain weight loss. Put your big girl (or guy) panties on and just do it! :)  

- Set small goals that are attainable before setting larger ones. Our mind is our biggest obstacle. And remember - EVERYTHING counts!  

- Always have a plan and be prepared. This goes for food and exercise.   

- Put yourself first sometimes - it's OKAY! You have to put your needs ahead of others at times if you are going to be successful. Learn to say no.   

- Always be balanced. Don't overdo it on carbs. Try to stick to less than 100g carbs per day.   

-Always keep a food journal and be honest in it. Everything counts!  

-The road to hell is paved with good intentions :) Don't just have good intentions. See them through, push through the pain, and make yourself proud! You'll feel so much better in the end.  

- Weight-loss surgery is a wonderful gift. Use it wisely and don't waste it.   

-Always stick to the 30-30-30 rule. Never drink with your meals. If you chew your food 20 times like we're told to, you'll find that you don't need liquid to wash the food down. It gets easier...  

- Make time for self-care. Slow down. Take time to prepare and plan your meals. Always make time for exercise. Do whatever it takes to really take care of yourself.  

- Take pictures of your journey and refer to them often. Remember what life used to be like...do you want to go back there?  

- Set activity/exercise goals that YOU like! Do things that are fun and exciting, so you'll keep doing them and never get bored.   

- Always weigh yourself once a week. Keep good records. This will help you to stay on track.  

- When dealing with friends or family who may not understand why you want or had surgery, just remember it's not your job to make them get it. They don't have to be OK with your decision..only you do. If they can't accept your choice, that's their problem, not yours. Don't feel like you have to take care of them. It's only you that can take care of you. 

 

(Reposted from RachelS2014 - Thanks!!)

Due to my painful spine and left knee issues, I'm going to try going back to my recumbent bike.  I am much more of a walker - outside or treadmill and not been a fan of my recumbent bike.  I miss being active and am hopeful that riding my bike will help the rest of my issues. 

Hoping.....hoping......

Exercise has never been a passion of mine.  Exercise has been a "have to" for me.  In the past few years, my entire mindset has changed.  It started off by having a herniated disc in my spine with the diagnosis of degenerative spinal disease.  Now, I'm having a problem with my left knee so I'm getting shots in my knee.  Talk about an entire mindset shift - exercise is a "want to" and "get to" for me. 

I have the list below (from Sparkpeople) on my bathroom mirror.  I added one of my own and will continue to.  It is very motivating so I'm sharing it here:

 

100 Reasons to Exercise Now

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because  everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip
101. Because I can and I "get to"

I have a list of distractions of things I do instead of giving in to emotional eating.  One of mine is to blog here on OH with my OH friends/members.  All of us understand and "get it" when it comes to staying on track with our healthy lifestyle. 

I added a new "thing to do" on my list - blog on OH.  What a better, safer place to write about what is going on with me? 

I'm feeling some stress, nerves and overwhelmed.  I know they will pass.  They are quite uncomfortable emotions because it feels like there is no end in sight.  I think before my surgery I used to believe that feelings wouldn't go away.  Ha, I ate so fast after experiencing an uncomfortable emotion that I didn't know if it would go away because I never gave it a chance to dissipate.  Emotion - nanosecond pause - emotionally eat.  Yep, that fast.

I'm very solidly on track yet that still doesn't take away the desire to make uncomfortable emotions go away.  Whether alcohol, drugs, shopping, sugar or whatever substance, we turn to those behaviors to change the way we feel. 

I'm happy that I now have a new strategy on my list of things to do - blogging on my personal blog AND here on OH too!!

Cathy
Join me here:  www.mydailymoments.com

I ran across a website that I thought was fascinating.  It shows the breakdown of what Americans eat.  No wonder obesity is such an issue by looking at the division of what we eat. 

One of the things I hear when I talk with members is that they feel their morbid obesity and food issues are their fault, some deficiency inside of them.  The components that make up morbid obesity and food issues are very complex.  It is a combination of the physical AND emotional parts of us.  Unfortunately, after having WLS, many people stop at the physical and don't deal with the emotional part.  To me, if we don't address the physical and emotional parts of us, we run the risk of weight regain later down the road.  From my own personal experience, and my weight regain of a few years ago from a major transitional situation in my own life, I know both physical and emotional are equally important. 

So for the physical, this website says tons about our nutritional requirements after having surgery.  If you want to appreciate how far you've come in following your surgeon's WLS protocol, look at that Americans are eating.  We've come a long way as successful WLS post-ops!  Yeah US!

Cathy
Please join me here too:  www.mydailyminutes.com

Despite my efforts, my younger son is going trick-or-treating.  In the past, he enjoyed handing out the candy which, of course, worked for me.  It eliminated the candy hanging around the house and, most importantly, was a healthier thing for him.  He actually doesn't like the dressing up part but is going with his friends so I'll have the dreaded assortment of candy in the house. 

A little insight about my younger son is that he is a horribly picky eater.  He loves anything carb-laden.  It is a regular struggle to get him to eat vegetables, most proteins and could live on peanut butter & jelly 99% of the time with pizza filling the 1%.  Thankfully so far, he doesn't have a weight problem at all because he is so active.  However, I don't see healthy things ahead in his future if he doesn't become open to healthier choices.  So the trick-or-treating candy isn't about me as much as stepping backward a couple of steps in my continuing efforts of healthy eating for him. 

I'm armed this time for him AND me too.  I'm going to have him pick out some of his favorites, enough to moderately consume in a week's time.  After that, it is going to my husband's work.  Score for my hubby to bring treats to the office, score for my younger son to limit the sugar junk, score for me not having it around.  In the past, scouring my kids' trick-or-treat bags was an activity I indulged.  Not this year though! 

We'll hand out some non-trigger something and I've handled the trick-or-treat haul in a moderate non-candy police way.  I'm looking forward to a happy, healthy Halloween!

Cathy
Join me here too:  www.mydailyminutes.com

One of the things I've learned about myself is that I need interests and things to be excited about.  I've got that now.  It is actually the perfect thing and pulls at all the personal interests that I have.  It allows me to play games, pursue health, fitness and overall wellness, stay organized (or get organized, depending on the day) and just all the interests I have that I value.

What is this wonderful thing??  It is my new iPhone.  Love it, love it.  I've downloaded tons of apps.  When I say tons, I mean A LOT.  I'm now an app junkie.  I won't tell you how many apps I've downloaded but I will say that I'm grateful I bought the one that has the most space on it that is available.  I'll need it!  I think I'm an "app junkie!"

I'm a pilot and a member of the AOPA (association for pilots) and they have an awesome app.  I downloaded it and it has all the information on all airports in the country (including little bodunk private runways).  It also has diagrams of the runway which I love to see. 

Of course, as a PCC (Professional Certified Coach with the ICF), I have coaching apps.  I have lots of organizational ones, health, wellness, fitness, nutrition, journals, check in for emotion journaling, gps for walking, and, of course, games.  I just love, love, love it.  Now that I'm feeling better, I'm even more into it.  This weekend, I had some to do things to do for work and for teaching my coaching class but when I was finished, my weekend consisted of the trio of me/iTunes/my iPhone!  LOVE it.

This has actually helped me with my strong conviction to staying on track.  I have apps that I use for all sorts of things that support me staying on track.  And, they're working.  So, I've found my new thing with my iPhone that I'm able to put myself into with apps that support my interests and values. 

I'm not saying that my iPhone is the cure for my emotional eating because obviously it isn't.  What it has done though is allow me avenues through the apps to channel my energies and emotions in a healthy way.  My iPhone has apps on it that bring out interests and part of me to put in one place. 

If anyone has any apps they like, please comment below! 

Cathy
www.mydailyminutes.com

P.S.  This weekend, my Slingo score was 3.1 million points!  LOL!