That’s it! Enough already!

Hear ye! Hear ye! Public Announcement!

It really is enough now.  Exactly what is ‘it’ and what is enough already? Weight. Hypertension. Blood Glucose (and the edible kind). Fatigue. Insomnia. Indifference. Oh grief, I could go on and on.. and on …

It’s what my dietician called ‘the slippery slop’. Perhaps I should pen that as ‘The Slippery Slope’. Because it really, really is a Slippery Slope people. Actually, no, scratch that completely. It’s the Slippery Gorge. And do please check out the synonym verbs for Gorge hereunder!

The infamous and notorious (there is a difference) Odyssey takes to the road again tomorrow morning. Let’s be clear on this, tomorrow 19 August 2013 at 07h00 my Odyssey takes to the highway again.  I am mortified to admit here on this horribly public forum that I tested FBG and BP this morning and both are notably elevated. Elevated from my usual readings that is – which were last done on 23rd June. That is the mortifying part – the interval between these routine checks. Won’t be permitted to happen again.  I am not mortified about the readings themselves, they are simply proof of severe self neglect. My excuses for this severe self neglect will become clear as I continue to bore you all in the days and weeks to come 🙂

Gorge (per the ubiquitous Google)

Noun
A narrow valley between hills or mountains, typically with steep rocky walls and a stream running through it.
Verb
Eat a large amount greedily; fill oneself with food: “we used to go to all the little restaurants and gorge ourselves”.
Synonyms
noun. ravine – throat – gully – gullet
verb. gormandize – gobble – devour – guzzle – cram

Weight loss: we must know where we are headed

“One day Alice came to a fork in the road and saw a Cheshire cat in a tree. “Which road do I take?” she asked. “Where do you want to go?” was his response. “I don’t know,” Alice answered. “Then,” said the cat, “it doesn’t matter.””

— Lewis Carroll, author

Reducing my weight and maintaining at goal weight is the single most important element of my journey to optimum wellness. With my weight at a normal level, the other ills I have will come right. Well, if not ‘come right’, they will certainly be the best results I can achieve given my specific circumstances.

Damn it all to hell! I have said it before and I will say it again. It’s all self inflicted. By upping the ante as I mentioned in yesterday’s post, I am placing a much higher value on self care.

By doing this, I will be better able to cope with a stressful, busy life and better plan for the more rounded lifestyle I yearn for.

The first thing I am doing, as of this morning, is re-looking at portion control. W & I have been eating far too much and this is one of the main reasons why our weight is not shifting as rapidly as it was. With W-L and the very comprehensive food list booklet they provide, I am able to instantly see what size my portions should be. So, I have no excuses. Period.

The other day, I saw a list of portion sizes compiled by Dr Ingrid van Heerden (DietDoc on Health 24.com). I am sure I made a copy of it. I’ll dig it out and post it later in the day.

Chow for now. Have a good one.

This and that …… 1

” This and that “
These words bring back memories and a smile to my face. My only sibling C, my husband W and my children will remember so well that my Dad used to get a rise out of my Mom at least three times a day. She would get all huffy for a couple of seconds and he would grin in a self-satisfied way and stroll off.

How did he do this?
Every single time he stood up after breakfast he would say, ” Thanks Gog, what’s for lunch? “; after lunch he would do the same damn thing and say, “Thanks Gog, what’s for supper? “, and after … but you get my drift… My Mom would answer in an infuriated tone, ” This and That! ” and my Dad would smugly wander off to think of something else to draw attention to himself….

I really must invest in some new dictionaries. The Readers Digest Complete Word Finder and the Oxford Illustrated Dictionary – not surprisingly – do not have the word gogga listed but it does feature in the ” Tweetalige Skool-Woordeboek ” 1988 edition! An Afrikaans word meaning ” insect “, my Dad used the abbreviation “gog” as a pet name for my Mom – unusual in that neither my Mom nor Dad had any Afrikaans connections.

This is getting entirely off the point of this post – fiddling again!
Back to the matter in hand.

Succumbing to sheer laziness, I have had the following for breakfast, so far:
2 x Ouma Nutri Rusks (Intermediate GI)
1 x mug coffee (Jacobs Cronat Gold), with skim milk and 2 sweeteners (Equi-Sweet Blue)
   I also use Equi-Sweet Green but the green dispensers always seem to get jammed up.
   My all time favourite granulated sweetener Sweet Pea is only used on porridge and then only very sparingly.

Not too good hey? BUT not anything that I am not ” allowed ” to have. My point is that W & I work hard to have only ” legal ” foodstuffs in our home. I actually dislike calling food ” legal ” and ” illegal ” – comes from the days when Jean Nidetch founded Weight Watchers in New York yonks ago.

Even with my health challenges including DM II, there is no foodstuff forbidden to me – just have to know how to incorporate the item with other far better choices. Thus diluting/lowering  the glycemic effect of the (usually High GI ) item. We both like Checkers Decaff coffee and will tootle out later (when I can bestir myself to get showered and dressed) to get more.

What we will also do this morning is boil up 6 (Canola) eggs and I will chomp a hard-boiled egg with a teeny sprinkle of Low Salt and some freshly ground black pepper just now. Thus having 2 x carb + 1 x protein for my breakfast.

We keep to a maximum of 4 eggs each per week. These are often hard boiled. Sometimes we also spray a small non-stick frying pan with olive oil spray and fry ourselves an egg to have on low GI toast for breakfast. Once again, sprinkled with S + P as above, together with a dash of Worcestershire sauce.   A dash of  Light All Gold Tomato Sauce or Sweet Chilli sauce would be nice as well.  Note, I said a dash! 🙂 Once again, protein + carb = cool! We also sometimes use 1 x tsp olive oil heated in the non-stick pan and fry the eggs in that; giving an additional 1/2 fat to the day’s total. And yes, we do measure the oil.

Talking about toast – which I love to eat and my spouse does not – I am very particular about bread.
The simple rule is: If the label/packaging of the bread does not include the actual words ” Low GI “, I do not buy it. It’s just that simple.

My personal eating plan allows about 5 complex (starch) carbs per day. I have tried – oh how I have tried over the years – to like coarse bread that tastes like chipboard. OK, OK, as I imagine chipboard would taste! I know all about the linseed and soy loaves, the rye breads and the like. Just cannot get past one slice at the most. If I make my Ultimate Sandwich on rye, I tend to end up eating the protein and salad sandwich filling and not the bread!

We have settled on the following breads in our house:
Albany Brown Seed low GI (Yellow)
Albany White low GI (Lime green-do not confuse with ‘ ordinary ‘ green label one)
Sasko Low GI True Whole Wheat brown loaf
We buy the loaves and freeze them, taking out only what we require. Experiment with thawing times in the microwave and you will have lovely fresh, soft bread for the Ultimate Sandwich or whatever!

I would say that by changing your bread selections to only those specifically labelled ‘low GI’ you can reduce spiking of your glucose levels considerably. It is important to note that curbing spikes in glucose levels – in my experience – is as important for non-diabetics as it is for diabetics/pre-diabetics.

Do you get the munchies mid-afternoon? That’s low blood sugar folks!
My W-L plan lists two afternoon snacks – early afternoon (2-4pm) as well as a late afternoon snack (4-6 pm). I also have a mid-morning snack – making 3 snacks per day in all. This totally in keeping with lowGI/low GL eating guidelines.

Mid-morning is 1 x fruit + 1 x milk.
     I have a fruit (mostly a small crisp apple from the fridge) and 175 ml fat free fruit yoghurt.
Early afternoon is usually another fruit.
I love pears, grapes, kiwi, orange, all the berries. The peaches have been to die for this year and we have eaten a lot of them.
Late afternoon is 1 x Complex (starchy) carb + 1/2 protein.
possibly 3 Finn Crisps with PnP low fat hummus or cottage cheese or lower fat cheese.

Try it, it works!
Talk later, E

Chicks rule!!!

Right! Now I’m really getting somewhere!

Broken a plateau which really frustrated me for the much of February and this month to date.
Hovering between 21 and 22kg loss was not a joke and unfortunately my life is so crazy at this time that I had not posted here about it.

Stand by…….. drumroll…… 23.1kg down this morning!!! Whew what a great feeling – I’m on the downward path again. Decisively so.

Let me encourage you not to give up if you also experience no or minimal losses over an extended period – a few weeks in my case. Our bodies are not engines that we fuel and can then expect to perform to specification. Each and every one of us is very, very different and as we pay more attention to our health and bodies, we get to know what works and what does not.

I can honestly state that I did not panic and I did not think even for one split second about throwing in the towel. That option did not cross my mind.

So, what lead to the breakthrough? Two things only – portion control and eating right. In my case, as you know, ‘ eating right’ is a combination of my W-L plan, my plan devised by a dietician well versed in low GI/GL principles, ongoing discussions and shared info with my doctor Anna Hall and last but honestly not least my own research into the kind of nutrition best suited to slay the Metabolic Syndrome dragons.

Very bad grammar in the above paragraph but I am posting this nonetheless!! Or should I say I am nonetheless posting this? Eileen – get back to the subject at hand – you are fiddling again!

Please comment on this post or write to me personally if you are having similiar problems. A problem shared is a problem halved – most of the time anyway.

Chicks rule??
A real biggie is that I now weigh less than my husband – quite something that – as he is also now on his own journey which is a new development which I have yet to write about. That was another huge breakthrough in our little family.

Have a great day and a safe weekend.

BMR .. Basal Metabolic Rate .. what is it?

I’ve never really been a calorie (or kilojoule) counter. Over the years I have become used to simply eating the portions as prescribed for me by dieticians or by following the formula selected for me at Weigh-Less. So much easier in my view!

However, I have recently become curious and have swotted up about the balance of macronutrients (carbohydrate, protein and fat) in eating plans suitable for those of us with Metabolic Syndrome (Insulin Resistance Syndrome.)

Remember that according to the IDF (International Diabetes Federation), for a person to be defined as having metabolic syndrome, they must experience the following metabolic abnormalities:
– abdominal obesity (defined as a waist circumference beyond ethnic specific values (see elsewhere on this blog),
Plus any two of the following factors:
– raised triglycerides (above 1.7mmol/l);
– reduced HDL (good) cholesterol (below 1.03mmol/l in men or 1.29mmol/l in women);
– raised blood pressure (systolic >130mmHG; diastolic >85mmHg); or
– raised fasting plasma glucose (above 5.6mmol/l).
Ria Catsicas – The Complete Nutritional Solution to Diabetes. Publisher: Struik Lifestyle 2009.

According to Anne Till, another leading South African dietician, the balance of macronutrients could look like this:

Proteins 15%
Carbs 45-55%
Fat 30-40%
The Ultimate Diet Solution. Anne Till. Published by Struik 2006

Through membership of the GI Club run by GIFSA (Glycemic Foundation of South Africa), I have direct access to Liesbet Delport and Gabi Steenkamp authors of the bestselling Eating for Sustained Energy books. The books published by these two dieticians are the gold standard on low/lower GI/GL, lower fat eating in South Africa.

Liesbet Delport has advised me not to have more than 20% protein and 30% fat in my eating regime so I have tweaked my Benutriwise software to reflect the following breakdown:
Protein: 20%
Carbs: 50%
Fats: 30%

BMR / Calories Required Calculator

Basal Metabolic rate (BMR) is the amount of calories needed by your body at rest.

For the average sized body the BMR is extremely accurate. However, for larger bodies (both muscular and fat) it can be inaccurate in determining your caloric needs.

For the muscular body type, the BMR can underestimate the number of calories required, and for the
overweight body type it can overestimate the number of calories required.

What you eat and how much you exercise are both important for achieving health and the type of physique you want.

But, the basic equation remains the number of calories taken in minus the number of calories consumed equals what’s left over to be stored as fat.

The BMR is calculated according to the formula :
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – (4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

To calculate Calories Required, BMR is multiplied by a factor depending on your Activity Level:

Sedentary – 1.2
Lightly Active – 1.375
Moderately Active – 1.55
Very Active – 1.725
Extra Active – 1.9

Based on the above, a Lightly Active, 30 year old woman, 55 kgs, 155 centimetres will have a BMR of
BMR = 655 + (9.6 x 55) + (1.8 x 155) – (4.7 x 30) = 1 321
Calories Required = 1 321 x 1.375 = 1 816 (calories required to maintain weight)

Be in good health ”
http://www.benutriwise.co.za. Should you opt to download a trial version of this great nutrition software, please be good enough to quote agent code AG Hall. Thank you! More about how I use this resource in a future post.

Have you got ‘a bit of’…? Yeah, so have I …

You know the drill. You see someone you have not seen for some time and one of the first questions they ask is always “And so how have you been since we saw you last?” or “How’s life treating you?”

How often we South Africans would answer something along the lines of –
“No,man, I’m fine thanks. My quack says I’ve got a bit of cholesterol – (here substitute with blood pressure or weight or sugar or bad indigestion or any other lifestyle related condition you have) – but, hey, I’m lekker. And you?”

I am here today to tell you that there is no such thing as ‘a bit of’. The ‘bit of’ that you have has already started on its destructive trail in your body. There will probably be no other indications (yet) of this destruction other than the ‘bit of’ that has manifested itself as glibly stated above.

The more astute of you will realise that writing on this forum is a huge motivation for me personally to stay the course and I truly hope that my scribblings do the same for you.

I should already be at my day job next door, so I will leave you to ponder your own ‘bits of’ and I will try to clock in again later today!