Bipolar, Age, and Weight Loss

I’ve been on a weight loss program for weeks and came to the conclusion that my bipolar meds might be a hindrance to me.

I did some research and saw that I was correct. The Abilify I take is known for weight gain. Ugh! I also take Prozac with it. That hasn’t helped me any, either.

So, I deal with a sluggish metabolism and insulin resistance and try not to eat too much each day, so I won’t gain weight. I tend to gain weight if I eat “what everyone else eats.” So, I limit my calories and try to stay away from sweets and empty carbs. This has proven to be more difficult than I expected. I’ve increased my protein intake a bit, so it might help me keep some muscle. I also do some strength training at home.

In my 30s and 40s, I could lose pounds by simply eating less and moving more. That did work for me. Now, in my 50s, it’s a completely different situation. Not sure, but I think it’s a mixture of the insulin resistance and slower metabolism and inability to exercise much because I’ve gotten too heavy and uncomfortable to do much. Strength training helps more than anything. Use stretchy bands or just lift soup cans.

I now walk, slowly. Very slowly. It’s frustrating but it’s all I can seem to scrape up. My mother told me to get my weight in line before I hit my 50s. I didn’t listen. I have a great treadmill and it’s my favorite (?) method of exercise.

Back to the meds for bipolar and how they affect my body. I’ve read a lot on the subject and learned that Abilify, a mood stabilizer, is likely part of what keeps me heavy. However, I can’t stop taking it or just switch. It’s not that simple. This med works well for me. I won’t give up my mental health for weight loss – although both are affecting my health.

Prozac has differing research. It can cause weight gain with long term use and can increase carb cravings, it seems. The fact that 1 in every 10 Americans take an antidepressant means a lot of us are dealing with this.

For now, I’m journaling my eating each day and trying to move more. I didn’t realize how difficult this journey would be until just lately. I’m hanging in there, though. I’m still down 6 pounds but it’s been a few weeks now. I did go off my planned eating several times, so that it likely why I don’t see changes more quickly. Hey, it’s hard to change your lifestyle. 😉

My doctor actually doubled my Prozac two days ago. I was having some depression, fatigue, and lack of interest in daily things. So, I’ll see if this affects my weight loss at all. It’s always SOMETHING, huh?

I hope you are having success with your health and in your weight loss efforts. I’m still here and fighting this uphill battle with you.

Non-scale victories this past week – learned to make better beef jerky at home. LOL. Also, just the fact that I will NOT give up on this goal is a victory for me. In addition, I am eating less in the evenings and at bedtime. I’m sleeping enough, too.

Whether you take mental health meds or other meds that may affect your weight and general health, stick with improving yourself. You are worth it. So am I. Love y’all.

Weight Loss – Get Honest or Get Fatter!

I never thought of myself as a perfectionist or a liar . . . but I was. I was usually an all or nothing type of person. I couldn’t stay perfect on my diets, so I’d give up until I could start over the next day, the next Monday, or the next month. It was like I was on a stationary bike, riding hard but going nowhere. Plus, I was frustrated and angry most of the time. I felt like a big fat failure.

One day, I saw my actions for what they were – human nature. I never lived up to the standards I made for myself. It was exhausting. So, I re-thought my path to reach the goals I set. No more being down on myself for natural falls or not being 100% all the time. It’s such a pleasant change to just give myself a break – to say, “It’s ok. I stumbled but will keep at it.”

However, actually doing this mental decision in my daily life was and is tough. Yesterday, I ate 220 calories over my goal because I chose chocolate candy after lunch. It still bothers me that I ate a sugary, unhealthful snack and also threw a wrench in my calorie allotment for the day, but I’m not quitting my eating-healthfully program. I’m not bingeing like I once would. So, I stumbled. I’m moving on. I’m getting a bit used to this imperfection stuff. It feels pretty good, too. I’m still down 6 pounds, and it’s slow going, but I’m learning.

My non-scale victories for the week were not berating myself and not giving up on my goal. I also took a multivitamin each day.

I’ve had a rough day today, so far. Mentally, I want to eat for some reason, but I haven’t had anything but coffee because I’m not physically hungry. It’s a very strange combination. I am being honest with myself, though, and not trying to hide my actions. This keeps me from the binges and most of the poor choices in meals.

I’ve realized that this issue with food will be a lifetime struggle. I’m in my fifties, short, not super active, and have had a hysterectomy, so my metabolism is sluggish. I don’t exercise per se because I’m still too large and get out of breath too easily (I also have asthma). So, for now, I just get as much physical exercise as I can doing housework and running errands.

It’s almost summer. That reminds me of my past and drinking a large Sonic slush each afternoon because it was cold and kept the hundred degree days at bay. I looked up the calorie amount in a large slush. It’s 470! That is a third of my daily allowance.

So, my imperfections are something I need to accept and the fact that I need to log my intake of foods and beverages daily is obvious.

It’s time to be real about my problem with food and tackle it the best I can. It’s time to get honest or get fatter.

Week 3 – Diet. Off Keto on Calorie Counting!

I am beyond excited to share with you that I’m down a total of 7 pounds over the last week and a half. I had a stomach virus that took off about three of those, but the rest were mine from eating less and eating smarter!

I’ve stopped keto and am counting calories. Why? I wasn’t losing weight on keto. I also had a very hard time keeping up with the eating plan with such a slash to the amount of carbs per day (I was on 20 grams a day or fewer). I’m now on a 1500 calorie a day plan and eat veggies, meats, fruits, whole grain breads, and healthful fats.

I was struggling every day to stay true to a keto plan. It was not at all a “normal” feeling program for me. Even after a month or two trying (yes, I’d been trying for that long), I still was clawing my way uphill most days – trying so hard to stay on that program.

Now, I just eat healthfully and count the calories I take in. It is much nicer, and I can honestly LIVE with this program. I use the Loseit! app and journal my meals, exercise, water intake, and anything else I feel like monitoring. It’s fun!

I asked my doctor if there was a medical aid to help me with my appetite here in the beginning of this phase of a new path. She suggested a few different meds. I didn’t like any of them. Too many side effects. I chose one I’d had two decades ago and am on a very small dose of it (Phentermine). I can’t tell I’m even on it except for my being able to control my decisions over food better. I don’t have a burst of energy or sleepless nights like old diet pills used to have. It’s so nice to have some “help” here for about a month or two. I don’t need it for any longer than that. Also, don’t want to be on a med for any longer. I still have to make wise food choices and eat less food. I still have to move my body some. It’s not a magic pill.

I ate a cinnamon raisin English muffin for breakfast with a bit of peanut butter on top for a protein kick. Some hot coffee with it hit the spot!

That lasted me until lunch. For the mid day meal, I ate a salad recipe I love. It’s got shredded cabbage, walnuts, grapes, chopped chicken, and apple in it. I add a little Tony Cachere spice to it, as well. It tastes wonderful and is good for me.

Are you fighting your eating plan right now? Is it more like a job? You might need to consider a different approach as I did. I’m much happier now.

Tonight, I’m making a chicken and sausage gumbo. Yes, it’s still on my daily food list. It’s still “counted.” Here’s to gumbo (because I can finally eat rice)!

Keto/Fasting – Week 2

It’s been a strange first week on my new eating plan. Ups and downs galore! I still lost two pounds! We had a family member in the hospital, a grandson with us, and I had an allergy/sinus headache for 2 1/2 days off and on. Wow, it was definitely a challenge starting a new eating plan.

I did not lift weights each day as I had planned. THAT will have to be fixed this week.

Well, I am writing this part of the blog two days after the above section, and I’ve been eating healthfully and GAINED 2 pounds! I made an appointment with my doctor for this coming Monday morning, so hopefully we can figure out what is going on with my body. It fights every step I make with weight loss.

Yes, I’m frustrated, angry, and not understanding why I’m in this situation. I do know that after my full hysterectomy 4 years ago, I’ve gained weight each year. I also take bipolar meds, and especially one of these encourages increased appetite and weight gain. Grrrrr!

It’s hard enough to lose the fat I’ve gained without having to also fight other stressors. BUT, I CAN do this. I WILL do this. I exercised a bit this morning – mostly housework stuff. I’ve eaten well. No sugars. So, I’ll keep doing this until I meet with my doc and figure out some help. I’m not too picky to refuse diet pills of some sort at this point. I have tried EVERYthing I can think of besides just going without food all together.

A positive note is that I’m sleeping very well and have better moods each day. I’m also not quite as fatigued as I was before, either. So, YAY for those things! I am thankful for every progress I make.

If you have or are going through a situation like mine, and you’ve made progress, please message below. I’m going to keep blogging and trying until I am healthy and thinner!

Hope you all have a great week!

Talk to you in a few days.

The Keto Diet, and How I Make it Work

I’ve been on the Keto diet for a while now and have learned several hints that can help you. I’ve done each of these and find that every one makes a difference in my losing weight.

Track Calories – with too many calories in your diet, your body gains weight. Period. So, even though you are watching carbs to get healthy and lose some fat, keep your calories in check. Here is a way to see how many calories you need per day to maintain your current weight. Just go below this number significantly each day to lose.

Step 1: Find your current body weight in kilograms (if you live in the US, just divide your current weight in pounds by 2.2 to get your weight in kilograms).

Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.

Step 3: Multiply by 24.

Eat Keto – Low carb – like 20 grams or fewer per day (I know, it’s a very low number, but it works). Aim for moderate protein and higher fat. See how to keep up with these numbers in the next paragraph.

Log Your Progress – Load the app on your phone called “Carb Manager.” It will tell you everything you need to know about starting this program. It also has a vast food log to choose from when you are logging. 😊

Get Sugar OUT of your diet – Low fiber and high sugar is a recipe for disaster! Try eating the opposite of this. Too high of sugar can also mess with your hormone levels and intestinal balance.

Drink More Water – try for at least 64 ounces per day. I’ve noticed time and again that sometimes I want a snack – bad. But if I drink some water, the “hunger” goes away. I was thirsty instead! It’s a strange phenomenon but it’s true. Thirst can mask itself as hunger.

Get Enough Electrolytes – When you eat Keto, especially in the beginning, you will lose a lot of water from your body. You’ll need to replace electrolytes you are losing. Add these (buy on Amazon) to your drinks once or twice a day, and you’ll not experience the headache, fatigue, and general “keto flu” you hear about when beginning this way of eating.

Start Lifting Light Weights – Strength training is very important for all around body health. At home, grab some light to moderate weights and just lift. Try this link to see how to lift properly: https://www.goodhousekeeping.com/health/fitness/a40035772/how-to-start-lifting-weights-for-beginners/

Get in Low Carb Veggies – Don’t ignore vegetables just because you are watching carb intake. There are plenty of low carb choices out there. Try this site for a few ideas: https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables

Include good fats and remove others. Vegetable oil has been linked to inflammation in the body. So have corn, safflower, sunflower, and soy. Stay clear of these and choose either olive oil, avocado oil or coconut oil.

Getting healthier is a mind change. Unless you decide to really devote your energy to changing and improving your eating, this won’t “stick” with you. I know – from experience.

I’m making beef jerky today. I bought a food dehydrator and meat slicer (I didn’t have to have this part. LOL). Below is my recipe for marinade and making the jerky. It’s a good snack for those on a low carbohydrate eating plan. Don’t go crazy with it, though. Remember . . . moderation is the key.

Beef Jerky – Makes about a pound of jerky

Take 3 lbs. of eye of round (the leanest I could find) and remove the excess fat. Discard the fat. Freeze the beef for 1-2 hours to make it easier to slice. (If you have had the butcher slice your beef into 1/8- ¼ in slices, no need for this step). Tenderize meat with a mallet but not too much. You don’t want mush. Marinate in layers in a med/large bowl for 4-24 hours in the fridge. (Marinade ingredients below.) After this step, remove meat and lay it on paper towels to take away excess liquid. Shake some coarsely ground black pepper on the slices (if you want black pepper style jerky). Place beef in a pre-heated 160-degree dehydrator for 4-6 hours. Rotate trays if needed to evenly “cook” the jerky. Remove when the meat is to your liking. Don’t overcook or you’ll have shoe leather. 😉

Marinade –

½ cup soy sauce

4 Tbsp Worcestershire sauce

4 Tbsp brown sugar

4 tsp salt

2 tsp garlic powder

2 tsp onion powder

2 tsp smoked paprika

2 tsp black pepper

2 Tbsp liquid smoke

1 cup beef stock

What is Metabolic Syndrome? Insulin Resistance?

Metabolic Syndrome is a grouping of conditions that can wreak havoc on your health. It can raise your risk of heart disease, stroke, and diabetes.

Look for symptoms like these:

• An apple shaped body (belly fat)
• High blood pressure
• High levels of glucose (sugar) on your blood
• Low l levels of HDL (good cholesterol) in your blood
• Skin tags
• Darkening of skin around neck and elbows
• High blood triglycerides

1/3 of Americans have Metabolic Syndrome! Many have no idea they have it. Being overweight (especially in the belly area) is a huge cause of this syndrome. This obesity causes chemicals and hormones to affect your blood sugar so it responds poorly to insulin that your body makes when you eat sugars or carbs.

Women get this syndrome more often than men, and as we age, the risk gets even higher.

How to “fix” this and overcome Metabolic Syndrome? Lifestyle changes. Sorry. I know you have heard this before, but changing the way you eat and walking a bit more can do wonders for your body and mind. In addition, don’t drink a lot of alcohol or smoke. Get plenty of sleep, as well (7-9 hours a night).

Medicines can help get you in better condition to help you make life changes. Meds to lower blood sugar, blood pressure, and bad cholesterol are available.

All in all, though, proper eating and a bit of body movement will make huge differences in your life and extend your life. It’s tough because this syndrome can make losing weight a struggle, and yet you need to lose weight to get rid of Insulin Resistance. Catch 22!

This can be accomplished. I’m in the process of doing it, so I know of what I speak. 😉

Do it with me ~

Keto / Fasting Day 1

I turned 59 yesterday. I’m a Cajun woman, heavier than I have ever been, and I’m in terrible physical condition. I get winded just walking from my car into a store. It is insane! I decided, after trying every diet I could find – for over 30 years, to change my entire lifestyle . . . not just try a change for a few weeks.

Every time I lost a few pounds on a diet, I gained back what I lost PLUS ten plus more. No exaggeration. It was scary. I was out of control.

I need to lose about 130 pounds now. I will exercise daily. I am also on the Keto eating program and do Intermittent Fasting.

I have diabetes, type 2 because I have gotten so heavy. This means I am insulin resistant or have Metabolic Syndrome. Look up this syndrome if you aren’t familiar with it. If you are fat, you likely have it. Many Americans do. I will write a blog about Metabolic Syndrome after this one – in case you want to subscribe and get more info here.

It is the year before I turn 60. I want to make it a positive and productive year – one that will lengthen my life and make me a happier person.

I’m on blood pressure med and a diabetes med. I take a statin for cholesterol woes and an allergy pill because I have asthma. This means I have a daily inhaler plus an emergency kind that I must carry with me wherever I go. I have Bipolar 2, so I’m on Abilify (which can hinder weight loss) and Prozac, so I don’t experience deep depression and hopelessness.

Sounds daunting, doesn’t it? It does get old. I’m wearing a 3x plus size top and a 3x leggings. It’s all I can find to fit me correctly right now. I’m 5’2 and have a medium frame. My hair is thinning, and my skin is ruddy. It is SO time to get in shape!

I hope you will follow along with me and give me your opinions and suggestions that will be helpful to me. I will put up pics as I go.

Today, I finished a 12-hour fast at 7:00 a.m. I broke the fast with some protein and fat and some coffee. I will post pics of interesting meals regularly, as well as recipes I try and food choices & health tips while I am losing weight.

On today’s physical activity agenda, I will lift 1-pound weights while sitting on the edge of the sofa. I will also walk 5-10 minutes on my treadmill. It’s all I can do right now. Sad . . . .

It’s very disheartening, and it frustrates me greatly that I have gotten to this advanced weight and poor health. My doctor gave me the OK for this plan of fat loss. I’m not a medical professional. I’m merely an ex-mortician losing weight and improving my health through this blog. Hopefully my ups and downs and successes and failures will help others in similar situations.

I’m counting on this blog to keep me honest with myself. Overeaters Anonymous says honesty with yourself is imperative. I have an addiction to food, and it’s not an easy thing to live with.

Join me on this journey. Subscribe, and you’ll get my twice a week blog posts and pics.

Here I go . . . .

Talisman for Weight Loss

I just laid aside my phone on the nightstand. It was bedtime. My vision stopped at my silvery, shiny, Overeaters Anonymous, 24-hour “coin” reflecting my lamp light. I hadn’t picked it up since my first (and only) 24 hour on program day. I only lasted that 24 hours. This coin says on the front “To thine own self be true.” Also, Unity, Recovery, and Service” were written in the middle. On the back of the coin was the serenity prayer.

I recalled that my good friend, Heather, kept her 24-hour coin nearby every day. It’s important to her to stay abstinent from processed, sugary foods and not to overeat. It should be important to me, as well, but it only represents another time of trying again and not sticking with a diet. I should look at the trinket as the commitment I made for a clean-eating 24 hour period and was successful!

Unity – means this to me: being part of OA fellows and attending meetings regularly. It means I need to listen to recorded or live meetings when needed/possible.

Service- means to me that I could be helping others on this same path I’m walking.

Recovery – means being on a program of controlled eating (not eating compulsively) on a regular, steady basis.

I do think this little silvery disk is important. It reminds me that I CAN work very hard (it’s not easy in the beginning) and be successful at changing my eating and my life!

Thank you, Overeaters Anonymous. Thank you, Heather. Thank you, self.

Counting Carbs vs. Counting Calories

Is there a better way to eat? I’ve tried so many diet plans that I’m ready to get to the heart of this subject.

I boiled down the two best ways (for me) to lose this fat. Yes, I need to lose over 100 lbs. These two types of eating are counting carbs or counting calories. I HAVE to count something to keep my daily intake low enough to actually LOSE weight. So, I researched for days and found that a low carb method of eating is very good for my body.

I’m pre-diabetic, so I’m insulin resistant. I need to cut the carbs for sure. However, I tried eating low carb for a week. It was not enjoyable at all for me. It’s not something I can stick with very long. I like sandwiches on hearty bread and an English muffin with a poached egg between the halves. Never mind the hidden sugars in ketchup or every other sauce/dressing. I was driving myself crazy keeping up with the sugars and general other carbs.

So, I tried counting calories. It worked better for me but I still didn’t “feel” well. I realized I could (and should) combine these methods somewhat. It’s not strict Keto but it might work.

I started on a Wednesday and lost two pounds by the following Monday. I was happy with my diet choices, and my body felt pretty good so far.

I cut out desserts and processed goodies. I also choose sugar free BBQ sauce and ketchup now. I still like regular salad dressings, though, but I have discovered that a homemade balsamic vinaigrette saved the day for me (and hubby likes it, too). I’ll include this recipe below.

Using a glycemic index book, I discovered the many foods that were low and healthful. I also found out which made me feel bad. It was simple. You can look it up online. You don’t need a book. 😉

I also have begun drinking a two-ingredient mix that helps lower insulin response before every meal. It’s 1-2 Tablespoons of apple cider vinegar in a good amount of water (or other liquid of your choice). Do NOT just down the vinegar alone. It will hurt the enamel on your teeth, and isn’t so great for the stomach.

My crockpot has been a life saver. I can put in any protein and throw in some veggies, and voila! Dinner will be ready at 5:00 pm. There are also great slow cooker recipes for low carb diets online, too! I do not like to cook, so this way of getting dinner done makes me very happy, and my husband, Dave loves the homecooked meals regularly.

Have you ever roasted fresh veggies in EVOO and dried herbs? I love roasted brussels sprouts, green beans, asparagus, thin spears of carrot, and any other fresh veg that happens to look promising. Try doing this. I set my oven on 350 degrees and roast away until the veggies begin getting a charred appearance. You might want to stop cooking them earlier. LOL.

Since vegetables are a big part of this diet plan because they are low in carbs and SO good for me, I try to eat them as much as possible. I love frozen veggies that can be steamed in their own bags. Easy!

Salads are, of course, another go-to. Add some protein to the top (egg, chicken, turkey, tuna, etc). Soups are also a fave of mine. Canned or homemade, I enjoy both. More variety is had with canned, though, but they contain more salt and calories unless you choose ones without these additives. Read the labels closely.

I just ordered a variety of Cliff bars as snacks when I am traveling or running errands and need a snack. I’ll see how this turns out. They are not low in carbs that I am aware of but they are within my “snack” calorie limits.

Another tip, I’ve been having hot tea before bed. Herbal tea mostly but any kind will do – unless caffeine keeps you awake. During the day, I have matcha tea, chai, rooibos, hibiscus, green tea, and other herbal teas with great flavors like lemon or orange spice. A hot tea at bedtime curbs hunger or even the “I want a snack” mind hunger.

Sara Lee makes a light bread. It has 45 calories per slice, and it’s full of fiber. I have been purchasing this bread lately. If I don’t want a “bread” sandwich, I use a big leaf of romaine lettuce filled with my favorite sandwich middle. Yum!

Ok, time for the balsamic vinaigrette recipe I promised. Have a healthful day!

Lea’s Balsamic Vinaigrette

Ingredients:

1/4 Cup Extra Virgin Olive Oil (EVOO), 1/4 Cup Balsamic Vinegar, 1 clove garlic, salt and pepper, 2-3 Tbsp. honey (start with 2), 2 tsp Dijon mustard, 1/2 tsp dried thyme

Mix in a jar with a lid. Shake together. Keep in fridge for 2-3 weeks. Add salt or honey to taste at the end.

1 serving is 2 Tbsp./ 84 calories/ 5 carbs/ 6 fat/ 0 protein

Is the Keto Diet For You?

Some call a Keto diet “trendy.” Many people have tried this eating plan with great success, so we can call it successful if you stick with it properly.

You will be choosing more fatty fish, olive oil, nuts, eggs, bacon, butter, and cheese than on most other diet programs.

The first couple of weeks, you might see headaches, fatigue, and drowsiness. This can be expected. You are changing your whole body’s fuel system. This period is called Keto Flu.

Lots of information is available or low/no carb diets, so it’s easy to find parameters of the diet, and because so many people are on this plan, there is a community of your peers to chat with.

I know you hear this often with eating plans, but please check in with your doctor about your new way of feeding your body. He or she may have suggestions for you and can also check your body while on this program.

Limiting calories is important. However, don’t go below 1200-1400 per day. Your body needs a basic minimum to merely fuction.

Try the following blog for more info. It has good all around suggestions and also offers different popular food chain options for you.

• No Bun Please
• the ketominimalist.com/restaurant-guides

For a great podcast, try the following:

The Keto Diet Podcast

Keto for Normies