Question:
OK Folks. It is a new month, so a new goal. I hope all of you made progress towards your goals last month, and got a little more fit. I know that I am still chugging along learning new ways to keep my weight off, and stay healthy.

I have been lucky that despite my recent vacation, I have not gained weight.

My night time cravings are still hitting me big, but I am tackling the werewolf with a silver bullet of quilting. I haven't done it in a while, but when I do it, I can't eat. So, I figure I am going to keep from over snacking, by making something pretty.

I really enjoyed the new Wii active. After the first 30 days, I have seen some results and figured out how to do some custom exercises. Best thing I like about the 30-day challenge is, I never know what my trainer has planned for me each day, so I do not get bored!

If you are interested in doing a walking challenge this month to help keep you focused, you can do one online, or even start a friendly one at work. Go to America on the Move at



The have vitural walking trails, and buddy challenges. Great way to get motivated. I did two, and enjoyed them. It's FREE!

With the weather being really nice in some places, I recommend getting out whenever you can.

For July I would like us to talk about how we deal with family who try to get us to eat things we are not suppose to eat. You know...great Aunt Sue who has that potato chip casserole loaded with butter and high glycemic index carbs, and will not settled for you just taking a taste.... Or, if you are like me, it is co-workers and their bringing in their little treats that gets you in a pickle. Caught between being polite, and keeping to your diet. I get the "one won't hurt you..." all the time. Thing is, if I had one every time they said that, it WOULD hurt me. (I swear my co-workers are ALWAYS eating rich, carb and fat loaded foods!)


I know that we will need to help each other in this journey. I know you will share some good tips and inspriation that will hopefully help us to lose some of the weight we want to lose. A goal for the month should be between 2 and 5 pounds...depending on if you are just starting, or are working on it. I hope you can do at least 2 pounds!

As always, weigh yourself to begin with, and take your measurements.You sometimes will be amazed at how much you can lose in inches even when the scale is not being so nice. We report each Monday morning. You do not have to tell us how much you weigh if you do not wish to do so....just changes. I recommend weighing yourself at the same time every day in the same type of clothes-or no clothes, so that you get an accurate reading. I personally do it first thing when I wake up. My lovely Wii Fit likes to remind me that your weight can fluctuate about 2 pounds throughout the day, so measuring at the same time is very important.

For weight loss tips, you can see this here articles. Don't forget the links on the sides...they are good as well.






I wish everyone success this month, but remember, the big thing is for all of us to know that we are all special people, and that the reason we are doing this is for our health. If we look good, great, but the reason for losing is because it will help us to make our numbers better. We are here to help each other to achieve better health. No matter if we are 200 pounds overweight, or just 5 pounds, we are important individuals who have value. In that, I know that everyone will be respectful and understand that body image can be stressful. We are here to rejoice in each other successes, and give help. If we stumble, then we stumble. The others will help pick them up and get them motivated. We all may choose different methods to achieve our goals. Some may go low carb, some may choose low fat, and some may choose a combination. If someone wishes to know more about the method that you are using to help lose weight, then please share.

However, no way is the wrong way. It is just different. Please respect that someone who may be choosing a different eating course may find that that is right for THEM. It may not be what you choose to do. I say this because I wish all who embark on losing weight to enjoy their journey. I know that all of you are compassionate people and will be a great asset to helping me in my endeavor. I hope that I can help you in some way as well.

As you know, every month I talk about the plate method. My CDE talked about it in my first class. She said the person who had lost the most weight in her years of teaching had been this gentleman who used the meals on wheels plates for all his meals. They were perfectly portioned for his meals. No guessing, no measuring. He lost, and kept it off just using a different plate!!! Using a nine inch plate is one of my recommendations that I feel is very important.

Here is a great article from here about it.


Another great article from WebMd that has some nice .pdf files to print off to carry with you.

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Where do you get smaller plates? Well, they are sold, of course, as SALAD plates. I got some nice dishwasher safe ones at Taget for a buck. Wal-mart has some nice ones for about $4. I also got a nice 4 set of pretty plates at Dillards for a bit more, but I wanted a nice matching set to serve at the dinner.

If you are someone who needs a little help in the beginning, they do make plates especially to help train folks how to portion control using the plate method.

Some plates that people can purchase to help them....













Remember, be sure you take your measements along with your weight. I always measure my hips, my thighs, my calves, my waist, (both at the belly button, and 2 fingers up from hip bone), neck, arms, and chest. Sometimes when we are losing, the scales do not always tell the whole picture. The measuring tape can be our friend!

As always, I thank God for all of you here to help me. Having my weight loss buddies helped me reach my goal, and is helping me to keep it off. I also appreciate all the advice you have given me in regards to my toning exercises and healthy eating. I learn so much everyday!

If you can, check in often to help and inspire others. Also, please share helpful hints, good foods that you have found, and any progress you are making. I know that we will all be extremely happy in any and all little success.

Remember, we check in on Mondays. Look forward to seeing you there.

Let me know if you are going to be with us this month.

Just to let you know, success can come even it if comes a pound or two a week, (like it did for me) here is some before and after pics of me.

Before diagnosis. Note the huge baked potato in the shot! My endo did....



Here's to YOUR success!
Answers:
That is one thing that still annoys me.
Mom thinks that I am going to eat all the high carb and high fat foods
so she still cooks them.
Its irritating for me to go to the store cuz if I get things I will
eat,and nothing eles.everyone is not happy.
Its tiring because I get tired of regualr pasta,and bacon,and stuff
fried in that grease.

So when I went to the store today I got stiff for me and deceided if
no one likes it then they can go buy what they want.
I got lots of fruit and veggies,and a few things that I like for
once in awhile.

But tonight for dinner I am having myself a chef salad,yum yum.
Answers:
Let's get the bad news out of the way first! Argh! I gained a pound. This doesn't surprise me because I've been to a lot of social events recently. This past weekend was very difficult! A two day movie marathon at a friend's house. Looking at the food day onthe buffet table yesterday, I'd estimate that 80% was carbs. I ate chicken sausages without the buns. I also ate way too much Swiss milk chocolate with hazelnuts bars. And the "magic potion" ( interactive viewing of the 5 Harry Potter films) turned out to be melted Rocky Road ice cream. My fasting bs was 126 this morning. No surprise there. All my friends, family, and coworkers know I'm a T2. They don't tell me what I shouldn't or should eat. They are aware that I know what works for my body, and what doesn't, and that when I slip up I am my own worst critic.

I was going to stay home over the weekend to avoid two days of all day grazing. Why? Because I have an A1c test in two weeks. But then I decided that would have meant I was punishing myself for having diabetes. I'm glad I decided to go.

Now, for the good news! I've been breaking personal best strength records at the gym left and right. I've noticed when I get up off the floor my balance is better than it was two months ago. Speaking of balance, I stood on the flat side of the bosu ball for over a minute! I would have never believed this was possible. I bought a sleeveless
top for the first time in decades (I have less flab on my upper arm) and I wore it outside. Whoo! Hoo!

Cheers,

Shire
Answers:
Shire,

Weights do wonders for type-2 diabetics, but they don't make weight loss easier. What V says about inches is very important; converting body fat to muscle is more important than losing wieght particularly in a person that is not grossly obese (only 36 pounds to go). Exercised muscles need glucose to replace the glucose burned and burn more glucose than fat even at rest. As I have built muscle, my glucose numbers seem to be alot more stable. You may find yourself eating more as you get fit because you are burning more calaries and eating a little really more improves one's quality of life.

I find when I return home after a heavy weight workout, that I feel like I haven't eaten in a month and tend to eat more sabotaging the weight loss that I want. I don't know of a good answer for this problme; but eating a portion control meal soon after exercising seem to help some. The problem is that a few hours after the meal, I feel hungary again.

Keep up the great effort, a one pound gain while breaking personal strength records is NOT a lose situation! The weight will come off with time.

Chuck
Answers:
I find when I return home after a heavy weight workout, that I feel like I haven't eaten in a month and tend to eat more sabotaging the weight loss that I want.

*nodding* I hear you! I will pay more attention to eating the right foods (less cheese and more vegetables) and to portion control.

I'm still losing inches at measurement time, which is every three weeks (we use a measuring tape and a skin caliper). This is very good news.

Cheers,
Answers:
We all know that the body can adapt very well and when we lose weight the body compensates making it harder and harder to lose weight. Another thing the body does well is average exercise and food intake. That is the reason one big meal a day can make weight loss very difficult, the body stores the glucose from the big meal and uses it when needed.

I am trying to exercise every day so the muscles will need to burn fat to recover. I very the exercise level based on heavy days and lighter days. In any case aerobic exercise seems to work better with weight loss than anaerobic exercise.

Chuck
Answers:
vpenning,
Terrific photos! Thanks for sharing!
Janis
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Good for you!
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Sometimes, a weekend break gives you a better perspective on your meal plan. As you know, I have a once a month blow meal, and I do NOT feel guilty when I eat it.

Remember, and a1c is an average of 3 MONTHS of meals and sugar levels, not one week, so even though you may have eaten high this week, a cold or UTI could affect your a1c as much as the buffet run. In addition, that a1c is going to take into account your past 3 months of exercise and glucose control. So, if you have numbers in the 90's most of the time, one in the 180s is mathematically not going to throw it off so much. (One reason kids who get an F have trouble bringing their grades up even if they constantly get 100s. example, a ) It takes lot to get the average up. example. If you had 3 readings of 90, and one at 180, your average would be 112.5. Not that bad! Add three more 90s, and that average with the 180 becomes 102. Another day of 90s (total 9 now) and you bring the average to 99! So, that 180 in a slew of good numbers can actually make you have an average a1c of about 5%. Not bad! That is the reason I do not worry about one single blow meal in the month.

Now, in the waistline and fat category, a buffet meal can put on a pound or two easily...esp. with sodium content. But, a nice workout and some fluids to help push the sodium level out, and you can work off some of that endulgence and get back on track. Seeing it now, and taking action can keep your pounds in control. (And not have the pounds control YOU.)

And, I also agree that your working out and building muscle mass is what is really important. I love the fact that I have lost 100 pounds, but the most important numbers for me are not found on the scales, but on my lab reports. Having non-diabetic numbers are more important than my dress size.

Though losing weight can assist in making those labs better, remember that 10% weight loss can make a great amount of difference...and as Chuck points out, gain in muscle mass can make your a1c go down!

When I began my weight loss journey, my doctor asked me to lose 25 pounds in 6 months. A doable amount. Once I started eating correctly and exercising, I found I surpassed his goal, so I set a new one. I set little ones for myself, with little rewards when I achieved. (Like a haircut, an Mp3 player, or a B&B weekend.)

Your have been working REALLY hard Shire, and you should be VERY proud of yourself. You have made great progresss, and as you pointed out, made personal bests. WAHOOOOOOO! I think you are an inspiration.

My prediction...your pound will be gone before the week is out....
Answers:
Shire,

Strength training builds muscle mass and besides the great things this exercise does for glucose control, each new pound of muscle is one less pound of fat you need to lose. BMI (an estimate of percent body fat) and weight can stay the same and when you lose inches, you have less body fat to lose. Percent of body fat is a better measure to set goals from if you are doing aerobic exercise and a much better when doing strength training. My last percent body fat was 23% (in the healthy range), however my BMI was 37, in the obese range. Assuming the 23% is correct, I would have to lose every ounce of body fat and an additional 23 pounds of muscle, bone, or organs to reach a BMI of 25% the highest number recommended by doctors for good health. These numbers show goals set by weight charts or BMI charts can by way off the mark. Interesting, BMI recommendations are the same for men and women, while percent body fat recommendations vary.

The point of this information is that you may want at some point to reconsider your weight or BMI goals. Percent body fat is hard to measure, so my numbers could be off some, but a "healthy" BMI for me would certainly be a disaster health wise.

Chuck