Your Body on Sugar

How do you know if you’re eating too much sugar? Well, you might have increased hunger, weight gain, cravings for sweets, high blood pressure, irritability, and/or fatigue.

Remember sugars are absorbed into your bloodstream quickly. This causes spikes in your insulin levels. This process causes problems like diabetes, pain and inflammation, and your artery walls grow too thick which equals heart damage over time.

Sugar is linked to Alzheimer’s disease, and it can cause or worsen depression. You probably know it also affects your cholesterol, as well – increasing it. Not to mention it’s bad for general appetite control.

Every heard of brain fog? Over eating sugar can impair brain function. Trouble concentrating and even anxiety can rear their ugly heads, too. Any type of sugar (honey, processed carbs, etc.) should comprise less than ten percent of your daily calories (see dietary guidelines for 2015-2020).

So, you have decided to cut out sugars. Beware of sugar detox. You my get headaches, be irritable, have cravings for all kinds of foods, and become bloated. It’s not fun but it is is worth getting off the sugar carousel. It can take up to three days or more for sugar detox. However, you will find increased energy afterward. You won’t crave sweets like you did before. Be sure to look at every food and beverage you consume. Sugars lurk.

Can you really reduce pain and inflammation by stopping the overdose of sugars? Yes! My legs and back feel great now that I stopped consuming so many sweets.

Are you wondering if you can still enjoy fruit? That was my first question. I don’t drink fruit juices but I do eat whole fruits. The extra fiber and decreased sugar amount are better for me. I still am benefiting from the vitamins and minerals of fruit this way. I just use fruits in moderation since there is still fructose present. A sugar isn’t a sugar, though. A donut is not equal to an apple.

Stay healthy, folks!

How Much Protein do I REALLY Need Per day?

It can be very confusing to know just how much protein to consume each day. We hear from the Carnivore Diet that it’s as much as we want. We hear from Keto that it is a limited amount but that carb counting is very important.

How do we accurately figure out what we need? Try this –

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day. However, your protein needs may increase if you are very active (Thanks verywellfit.com).

Sounds pretty simple, doesn’t it? Where should we go for healthful protein? Here are a few sources: meats, beans, eggs, fish, tofu, dairy products, and quinoa. Google protein sources for a vast list.

Meeting your protein requirements every day is important. Amino Acids or “building blocks” are needed to make enzymes and hormones and to build and repair bones and muscles. Amino Acids can also be used as a source of energy for the body. So, we desperately need protein each day to repair and build what has been depleted by regular operation of the body.

(Amino Acids – above)

Don’t let current fads keep you from eating a well balanced diet. We need a variety of foods for the vitamins and minerals required to keep our bodies in good condition. However, keep in mind that moderation is needed, as well. Don’t overdo the protein or we run the risk of elevated blood fat and heart disease. Too much protein can negatively affect your kidneys. Don’t let that happen.

So, in a nutshell, get enough protein in your day and try to remember moderation is super important.

Love you guys! Talk soon – (I’m 17.5 pounds down now in week 9! Mounjaro is working like a charm for me!)

Mounjaro for Weight Loss: Down 15 pounds!

Some great news is on the horizon. The Eli Lilly Company’s drug, Mounjaro, is set to be approved for weight loss as early as late 2023. This drug is currently approved to help with diabetes but has had a side effect of helping to control appetite and digestion rate – hence weight loss.

I’ve been using Mounjaro for almost seven weeks and have lost fifteen pounds. I lose a couple of pounds each week, regularly. I have a lot of fat to lose but this first fifteen pounds has left m feeling lighter and more energetic already. My shirts are also looser on my body.

Another good thing about this med is I can remain on it for as long as I need to reach my goal weight. In the process, I am slowly learning new eating habits. This is a life changer for me because I have tried so many, many diets in the past thirty years.

The side effects are minimal so far. I’ve had mild nausea now and then and several bouts of diarrhea. The drug affects my digestion (slows it down), so I do get more frequent heartburn, too. However, it is very worth a bit of digestive upset at times to reach my weight loss goals.

I also don’t eat at bedtime anymore. It’s a bad habit to fill my stomach with food just before lying down for a long sleep.

I’m eating regular foods but choose sugar free options when possible because I know how evil sugar can be to my body. I also am only eating about half the amount I used to consume. I just get full more quickly now. I feel like I’ve had bariatric surgery without the surgical procedure or its down time. Talk about a miracle drug!

Mounjaro is given as an injection in the thigh or abdomen once a week. Looks like an epi pen for allergic reactions. Easy to give to myself. Just remember to set out the shot from the fridge for about a half hour before giving the injection. That helps the med to not burn/hurt going in. Voila! It’s been that simple.

I’m so thankful for this method of weight loss that I’m sharing the news with everyone I can. My health was very compromised before this drug. So, yes, I’m excited!

Mounjaro Vs. Weight Loss Surgery

I met a new friend last week. She had weight loss surgery two years ago and lost over 90 pounds of fat because of it. I’m still unsure that surgery is the answer for me. I am leaning far toward “no.” So, I’ve been using Mounjaro, a once a week injection here at home, for weight loss, and it’s working well for me.

The new friend I met, Sara, said she wished she had had the surgery years before. Hers was a seamless procedure and quick loss of weight. She didn’t experience the vomiting or pain or any infections, etc that can go along with the surgery. No side effects, that’s excellent to hear.

Both Sara and I get super full after just a small amount of food intake. She still gets hungry every two hours. I don’t. I remain full for about 6.5 hours most of the time. If I overeat, I get terrible heart burn and feel like I have a 20 oz steak in my belly. So, I don’t overeat. 🙂

Sara lost weight rapidly after bariatric surgery. My losses are slower – like 2 pounds a week or so. I’m happy with my losses so far. It’s nice to eat “normal” foods but just less of them. I weighed in today and am 7 pounds down in a short time. It’s a journey I’m excited to be on right now. I’ve wanted to lose weight for many years.

I like seeing the scale lower its numbers each week. I like wearing my wedding ring again and it fitting looser. I love that my nightgowns are not so snug as they once were.

So weight loss surgery vs Mounjaro? I still say the latter. I’m looking forward to the day when the FDA approves it for weight loss and not just diabetes treatment. So many more people will benefit from this path.

I still need to get walking in each day. I’m too heavy to do much of it but I did keep up with my mother while retail shopping a few days ago. I didn’t have to sit down once to rest. THAT is progress. Sarah’s doctor told her to exercise an hour a day. Ugh. I don’t think so. She did tell me she uses YouTube videos for walking in place in her home. I think I’ll try that for now.

Hope you are all staying cool this summer. Thanks for visiting!

Need Help Losing Weight? I’m Using Mounjaro!

Saturday, June 17th 2023 – Today is day 3 that I’ve been on Mounjaro for weight loss. I’m down 2 pounds and can tell a big difference in my appetite. I still get hungry but I can’t eat nearly as much food as usual. I don’t feel like snacking or overeating, either. It’s a fantastic feeling. I have some will power finally! This is a drug that is FDA approved for diabetes but hasn’t been officially approved for weight loss. It’s on the fast track for it, though. My doctor told me two of her patients have lost up to 90 pounds on this med.

I’ve had a little digestive upset, but not enough to warrant discontinuing the shots. Hopefully, these small changes in digestion will pass in time. I’m eating normal foods so far . . . like burgers – just trying to learn to eat more healthfully while I DO have this willpower. I’m thinking thin. Think thin = Live thin!

Monday June 19th 2023 – Day 5 on Mounjaro. I’m checking back in because I’ve lost 4 pounds already. I still have been eating fairly regularly so I don’t get a headache or mess up my blood sugar. I still have little appetite. When I eat, I fill up so quickly. Like I have had a huge steak dinner when I’ve only eaten half a usual amount. It’s hard to get used to but I am loving it. I’m feeling a tad bit more energy I think. Probably because I’m not filling my stomach with food 24/7! I’m in a better mood, too.

I WILL definitely let the Mounjaro sit at room temperature for half an hour next time. A friend told me it hurts more going in when it’s so cold. LOL.

Sunday, June 25th 2023 – Day 11 on Mounjaro. I’m down 6 pounds today. Feeling good and keeping up the pace!

Thursday, June 29th, 2023 – Day 15 on Mounjaro. I still get very full very quickly. I’ve even started ordering sides or salads instead of entrees so I don’t waste food. It’s like I’ve had bariatric (weight loss) surgery! Only this is so much easier and less invasive than that. Also, I can choose to eat whatever I want on this injection, unlike post bariatric surgery.

Loving this so far!

Friday, July 7, 2023 – Day 23 on Mounjaro. I’m down only 7 pounds total because I “wasted” last week. I was taking the shot incorrectly and not receiving the medication at all. Ugh! I failed to remove the gray end tip of it so the needle was free to go in. ANYway, I lost nothing last week. I’m on day 2 of this week’s shot and have lost half a pound already. Whew. Glad it’s working so well still.

I do have heart burn. I also have more frequent than usual stools but nothing I can’t handle. 😉

I have added something to my bucket list (which is short). I want to go kayaking in a single, sit on top type of kayak. When I get to a comfortable weight, I’m going! A friend said she’d go with me!

Today’s calendar quote is this: Motivation gets you going. Inspiration keeps you going.

Have a great week!

Mounjaro For Weight Loss?

It’s called Tirzepatide and has no generic form yet. So, it can be quite pricey to take if your insurance doesn’t cover it. This is a refrigerated, injection pen, and it’s being used off-label for weight loss.

Mounjaro is FDA approved to treat Type 2 Diabetes but is used by many as a weight loss aid. It is on the “fast track” to be FDA approved for weight loss, though. Clinical trials are happening now

Dosage – Most people start with 2.5 mg once a week, on the same day each week preferably. Doctors have used this amount for four weeks before increasing the dose by 2.5 mg every four weeks. Maximum is dosage of 15 mg once a week.

Using it – It’s a single injection pen and is a liquid. It injects into the thigh or abdomen A pharmacist can help figure out your method.

How does it really work? It increases the amount of insulin your body makes after eating while also reducing the amount of sugar released into the blood. This will slow the movement through the stomach, and your blood sugar won’t spike after eating. It is said that Mounjaro reduced appetite, as well. So, fewer calories taken in means weight loss.

(The above pic is NOT of the Mounjaro pen. Just a stock image purchased.)

Side effects – Increased heart rate and digestive problems. Can be temporary or up to a few weeks. Also pancreatitis, hypoglycemia, and gall bladder issues may be more serious side effects. There is also a black box warning! Possible thyroid cancer. I know, a big negative here. It was noted that mice developed thyroid cancer in these trials. It’s not known if humans would get such a side effect.

All of the above information is based on my non-medical research on the subject. I am not a health professional and don’t suggest or not-suggest this drug.

My good friend, Laney, took Mounjaro for five months and slowly changed her eating habits. She didn’t go “on a diet” or anything, and she lost over 35 pounds. She said it gave her the willpower she needed to make healthier choices.

I, myself, just got a month’s worth of Mounjaro pens today and will start this med tomorrow morning. I will blog my progress as I continue it. I’ve tried so, so many diets. I hope this choice can give me the bit of appetite control I need to get on a healthier path. Here goes . . .

Weight-loss Surgery. . . Mostly Cons

Also called bariatric surgery, it is making changes to our digestive systems. Some of these procedures limit how much food we can consume. Others, work by not allowing the body to absorb nutrients. Some procedures do both!

Up to 49% of people over the age of twenty in the U.S. are obese. In 2005, approximately 140,000 people had some type of weight loss surgery. Yet, by 2018 that number had skyrocketed to 250,000. It’s a huge increase, isn’t it? Go back to 1998 when a mere 13,000 people got bariatric surgery. That is an even bigger change.

These procedures can have serious risks and side effects. The surgeries don’t always “work” properly, either. We may walk away with more trouble than we entered with. Plus, there is no way to surgically remove our desire to overeat or eat the wrong foods. That decision is in our minds. Many of us use food as a coping mechanism when we don’t want to feel or deal with stress, anxiety, or depression. We must get out of the habit of going to food as an answer to anything except pure hunger.

So, surgery doesn’t keep us from overeating or eating non-nutritious foods? Not in the long run. For a few months, we might have a few months of controlled eating because we are recovering from major surgery, but it isn’t a lasting choice. Yes, our stomachs will be forever altered, though, and that can negatively affect our digestion.

Perhaps we won’t be able to digest fats or maybe red meat. Will we will be one of those who vomits after meals? It all depends on our surgeries and their outcomes.

Please use care when deciding on this method of weight loss. It is a life changing action, and there are no easy and simple answers. Yes, this is my opinion. I’m not a physician or a surgeon. I do worry about those who choose this radical weight loss method, though.

I’m in the same boat you guys are. I’m very heavy and very unhappy with it. I also struggle to lose the fat. It’s coming off slowly, though. I just returned from a two-week vacation and have kept my weight the same as when I left. I didn’t gain. THAT is progress for me, as well. I ate when I wanted to and tried to choose nutrient dense foods. It does make a difference.

So, are you still considering weight loss surgery? Feel free to leave a comment and share your pros and cons. Please look at this link for more in depth info on this subject. https://my.clevelandclinic.org/health/treatments/17285-bariatric-obesity-surgery

Have a great day!

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)!