LAST 4 or 5 POUNDS Cool room myth?

 When I lived in northern Indiana, my father's idea of healthy cuisine helped me put on more weight than I needed.

In winter, once in awhile someone would  say, 'You want to lose weight?  Just go out the front door, stand in the snow, and breathe that icy air."

I don't remember doing that often.  I felt like an idiot standing in the front yard, and besides,  my grandmother's mantra followed me out there: "You'll catch your death.!" 

Fast forward: one day recently, I saw a line on line about sleeping in "a cold room"  for our weight.  They gave a simple reason:  Our bodies have to work harder to warm cold air to a temperature we can use.

This week I dug around on line  to find that original quote.  Instead were notes and articles from various formal  studies. 

But we're not in a scientific experiment.  As it gets chilly out, I can have an extra blanket ready.  Or two.  And find out what my lungs might do with "cool-room" air on the last 4 or 5 pounds.

THE LAST 4 or 5 pounds: The Plateau versus The Ego

It crept up on me.  I've always gone up and down a pound or two with my new eating regime.  (And since I do retain water, there will be some higher numbers at times. )

But the last week or so,   the  same couple numbers keep bouncing  up and down..

And I hate it.  Especially because my doctor isn't delighted that these few pounds are at a lower level than months ago.

I want to go in there in two weeks and show him Progress! But he's a doctor, not a guy who will take my picture for a yearbook or something.    

I want to see the best of my numbers every day on the scale.  

Yes, it's ego.   

And I'm embarrassed to write about it because I know a plateau, a time to rest at the same weight before going on can be good for us.

  (Remember I was the one who lost too many pounds too fast two years ago, and watched them come stubbornly back.)


I know that if I keep up my eating plan, and stabilize here,  (okay, and remember to check if I'm thirsty when I think I'm hungry) the next three or four pounds will go in good time..  

I wish you health.

ENERGY - EATING TO LOSE THAT TIREDNESS

My PTh doesn't say much when I mention how tired I get.  I'm wide awake when we're working on my strength, balance, and endurance.

But other days, I may be  just plain tired, or have leg fatigue or allover fatigue.  Even in a few-minute nap, I fall asleep. (Good for my dry eye, at least.)

But  what if there's more to the tiredness?  So of course I went shopping on line for answers--this time to Harvard.edu. Healthbeat in my email. https://www.health.harvard.edu/blog/tired-4-simple-ways-to-

Harvard had a lot to say about something called ATP, which I had to look up:

"ATP is a high-energy molecule found in every cell. Its job is to store and supply the cell with needed energy. " from study.com

Then back to Harvard.  "Tired-4-simple-ways-to...help your body produce more ATP and replenish dwindling energy levels. The most common strategies revolve around three basic concepts: diet, exercise, and sleep. "         

Let's talk about food.  And some of their suggestions you already know I do:

"Diet. Boost your ATP with fatty acids and protein from lean meats like chicken and turkey, fatty fish like salmon and tuna, and nuts. "  But too many nuts and too much meat..they say my body has to work harder and uses up my ATP.

Then they mention what I do!

 "When lack of energy is an issue, it’s better to eat small meals and snacks every few hours than three large meals a day," according to Dr. Komaroff..."Your brain has very few energy reserves of its own and needs a steady supply of nutrients,” he says.

 “Also, large meals cause insulin levels to spike, which then drops your blood sugar rapidly, causing the sensation of fatigue.”  my bold

Then: something many of us need work on:  enough water.  A slim, energetic , older friend of mine told me recently she is required to drink 7 of those grocery store 6 pack bottles of water.  I know I"m still not drinking that much.  But Harvard stresses the amount:

"If your body is short on fluids, one of the first signs is a feeling of fatigue. ...Although individual needs vary, the Institute of Medicine recommends men should aim for about 15 cups (3.7 liters) of fluids per day, and women about 12 cups (2.7 liters). " They offer some foods with high water content, but you can figure it out.  It is watermelon season, after all.!

 There are so many ways I need to pay attention to this water amount.  Do you?

I wish you health.

THE LAST FOUR OR FIVE POUNDS vs Sherlock

Today I have to throw away four small slices of cheese. For a cheese addict, this is like throwing away a car.

It seems I need to watch the salt intake (due to retaining water.)  Along with drinking enough water.

So, I have to check labels for more  than just sugar - the sodium content can be staggering, as can the fat content.  Less fat = more salt too often. Gotcha!

Day before yesterday I ignored reality and bought a package of a cheese I really, really like.  Now, the label  keeps jumping out at me, shouting FAT and SALT!   And those ankles are a bit...puffy.  No, I won't say "stay tuned for the big cheese sacrifice."

What I will say is: if you suspect that salt and fat may play a part in your weight (or whatever part of your health) you might try reading labels on your next trip to the store for fun and excitement.

If your spouse buys all the food, do your label recon at home, say "No, thank you" to danger, and go feed the cat to avoid a discussion.

THE LAST 4 OR 5 POUNDS - True confessions..

I was serious on the 5th about that fact:

The more you bring home of something to eat, the more you eat!

A week or so ago, my daughter was going to the store, asked for my list.  I included "2 or 3 Lara bars."

When she brought my food, she said:  "There are so many bars in here because they had the sale to end all sales."  Yikes.

NO, I don't throw them away, they are healthy food.
Carry one to stay away from Biggie Burger after hours in the doctor's office....
They don't freeze hard enough to make me stop and think.
It's not Halloween, so I don't feel required to give them away.

 Before the end of the day, I had eaten 1 1/4 already.  And the rest of the week, and now... trying to watch myself about them.  Eating more bread and butter is not the solution.

One fact that keeps me from  overdoing is:

When we think we're hungry, we may really be thirsty.  So I check on whether I'm drinking enough water.  Or decaf.  (Or, we may just want another bar.)


I wish you health.

THE LAST 4 or 5 POUNDS - Great Expectations

Yesterday the scales hit a new number that I haven't seen for far too long.  It was only a difference of ounces, but felt like a victory.

This morning I woke feeling no better than I did pounds ago. I had expected to feel healthy,  wealthy,and wise.  And all that other stuff.  Instead, stiff and sore. I need to face what doctors I respect say on line almost every day: 

A sedentary lifestyle is a problem at any weight.   

I'm older, as well as a few pounds lighter. I've been in the chair too often with a mystery or a modem in hand.  This lighter body needs exercise as much as ever, and no Hollywood hills here to climb, no beach for easy jogging. 

So, I was delighted to see my Physical Therapist today for some hard work on leg muscles.  

I wish you health.

  

THE LAST POUNDS...P.S.

The doctor isn't impressed with the amount I've lost, but I like my slowly earned numbers!

One FACT that can help:

The more of something you bring home, the more you eat!

(So my freezer has six packs of plain veggies- one serving to start a meal.)

I avoid the full container of chopped peanuts, and
Avoid the delicious variety of cheese sticks, and stick to one pack.
And only one container of Tzatziki- which I love
I buy several Lara Bars but rush them into the freezer!

The other thing I stock up on a bit is apples.  (Peeling them slows me down, so I don't eat too many.)

Bottom line: Put away your crisis food,
Then don't stock up unless the market is more than a long day's journey away.

(Or you have a tough trainer to rush things into the freezer.)

I wish you health.