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Week 2 in Review

Monday, January 18, 2016

emoticon I lost 1.8 lbs. this past week for a total of 5.4 lbs. since January 4th when I 'officially' began the Diabetes Meal Plan. [Note: I had regained 6 lbs. during the month of December with holiday eating so I have almost lost all of that].

It is true what 'the experts' say about how important getting good sleep is in terms of how your food plan goes. I have needed on average 10 hours a sleep per night for several years. There are a lot of factors that explain that: stress being the #1 but also physical reasons like a lot of nighttime 'potty breaks' and the inflammation from my RA and OA. This past week I began supplementing my usual T-PM with 1 capsule of Valerian Root, an herbal supplement recommended for sleep. So, I am focusing on getting good quality sleep.

Although I have had both my annual flu shot as well as a pneumonia shot I am still dealing with the residuals of a cold/flu that I initially got the day after Christmas. My hubby also had a relapse, whom I suspect I got it from, and he is much sicker than I am. I can function but I am experiencing a lot of fatigue.

I completed Week 1 of the 8 week Diabetes Weight Loss Challenge. I resumed exercising after a long absence. Two years ago I was in much better shape than I am now. I had a lot more stamina but I worked at it daily. So, it was a very sobering reminder that what you don't 'use you lose'.

As for my meal plan, I am continuing to adjust to how this Diabetes Meal Plan is laid out. As a point of reference I followed Weight Watcher's point system for 18 months so I am having to get back to counting calories (no free foods on this Diabetes Meal plan!). To Weight Watcher's credit, I did learn a lot about nutrition and what they call "Power Foods" as well as following what is known as the "Good Health Guidelines" to meet our daily nutritional needs. So, there are two learning curves I am dealing with: no free foods meaning you don't count them (fruits and veggies are free foods on WW) so on this Diabetes Meal Plan I am now counting the calories as well as the carb grams for fruits and veggies (eye opener!) and I am also aiming for 3 meals and 2 snacks on this Diabetes Meal Plan (from now on: DMP).

Since I routinely sleep 10 hours a night I am often missing breakfast which is why I eat so few eggs or other breakfast foods (which you will notice if you view my nutrition tracker). It also explains why sometimes my first meal of day (which is usually between 1-4 p.m.) is a little higher in calories. It also explains why I don't often eat two snacks either. However for the sake of tracking I am sometimes taking some foods that I have eaten from lunch to the snack category. I do plan on reducing the amount I do eat on lunch over time. I have eaten this way for over two years so I am expecting it will take awhile before I can trim that down. Some days are better than others. It is a work in progress.

I really recommend tracking your food if for no other reason than seeing the breakdown of the nutrients you are having. I showed my husband a week's worth and he was quite amazed and impressed. I had not been tracking my sodium, for instance, prior to this and I was unaware of how much sodium I was ingesting. Since I have high blood pressure this has heightened my awareness of the choices I am making. This past week I reduced the amount of sodium that I had per day by about 1200 mg. It is progress.

Since I don't want this to be 'too long', I will be addressing "Hunger vs Cravings" in a separate blog entry.

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.