Monday, March 30, 2020

Barely Normal - A Year Later

I know this seems frivolous in the midst of a pandemic. However, I've worked hard for a full year now - and I want to document the progress...yes, I AM talking about my health journey today.

My Doc insisted I come in yesterday. She had new labs to discuss with me.   Here's the health side of thing.... I'll post all the photos at the end of the post.

March 2019 
  • Cholesterol was near 200
  • Triglycerides were way, way, way over normal
  • Kidneys and liver were showing signs of taxing
  • My A1C was 7 (Type 2 diabetic)
  • BMI was 34.3
  • Weighed 199.8 

March 30 2020
  • Cholesterol is 98 (LDL is a few points down, HDL went up a lot!)
  • Triglycerides are normal - low normal 
  • Kidney and liver function completely normal 
  • My A1c is 5.6 - 3 months ago she told me I had gone from diabetic to she said I'm, "barely normal" but normal. She cautioned me to consider to think of myself as diabetic if I want to control this via lifestyle...otherwise I WILL be diabetic again and the next time I will have to begin meds. 
  • BMI is now 26.9
  • Weigh 156.8 - a loss of 43 lbs this year
  • SURPRISE my thyroid is out of kilter...I am now hyper thyroid. She said we should have thought of this as I've lost 23% of my body weight and so it would impact how much levothyroxine I should take. I haven't been able to sleep soon as express script arrives I will be taking a lower dose. 
Sustainable Changes
  • Had been a vegan for 9 years; fairly high complex carb diet
  • Changed to Mediterranean/Blue Zone at Shelly's recommendation 
    • Added lean protein (Salmon, Chicken Breast, eggs, Greek yogurt and feta cheese)
    • Kept carbs under 100g a day - usually around 30 - 40 which makes me low carb by the doc definition but not by "keto" low carb definitions. 
  • I eat NO sugar - I use stevia 95% of the time and use a blend of stevia/erythitol or monkfruit when I can't use stevia.  
    • With that said - Shelly said I could have sugar once a month and so I do that from time to the day after an A1C (back in July) or birthdays. 
  • Intentional to add meaningful movement to my days 
    • Gardening, walks, hikes
    • Shelly started by recommended 30 min of cardio "most days of the week" 
    • 3 months ago she suggested adding some strength training 
    • Today she suggested training for a 5K run because I messed up and told her I'd started jogging a "tiny bit" on the tread mill. 
  • I track it all with the WW ap (blue plan) as that plan mirrors and encourages the choices my doc told me to make. I would have used itrackbites - carb plan if I'd seen it first. 

The loss has been average of 3.58 lbs a month. I had a 3 month period where I lost nothing.....I'm seeing this seems to happen for a few weeks every 10 - 15 lbs. 

I DO feel the changes are sustainable. I have not given anything up (other than simple sugar) for LIFE....I'm learning how to occasionally add a treat into my plan, track it and keep going....

Health, improvement, appearance and a good relationship with food were my goals a year ago...I'm making progress in all areas. 

My Goals

I visited the military nutritionist and she suggested 130 lbs; BMI of 22.  I had been thinking 138 - BMI of  23.7...this is not a 20's weight for me....this is the weight I weighed during our Air Force life.

Photo is from 2013 
My Goal? 138
Shelly asked how I felt at this one year mark. I told her I really wanted to reach goal in a year...but I'm learning to celebrate progress. She said my health is great now...but, she would be happy if I go down to a BMI of 25; 145 lbs.  My current thought is I want to be a BMI of 24 so if I fluctuate I'm still in the healthy range. That would be 140.....basically the 138 I instinctively aimed for before being told to aim for 130. Hoorah!

I plan to continue with the changes I have made; eating well, moving daily, tracking daily.....keep my health numbers normal. 

My Goal - no idea what number on the scale that will be
  • Healthy Labs
  • BMI of 24
  • Size 8 pants
  • Guessing somewhere between 135-145
March 2019
Ugh - 199.8

March 2020

March 2019
YIKES - still can't bowl

March 2020


berrypatch said...

Nicely done! Thanks for the inspiration to continue working on my own health journey.

Linda said...

Awesome job, friend!

Lorelei said...

Great job, DeEtta! And I bet you feel so much better than last year! I'm 2 months into my own health journey and am aiming for progress, not perfection!