So, throughout this PCOS, weight loss, become healthier, exercise journey there is one thing in common for every part: the wagon. Its hard to stay on, easy to fall off and a bumpy road almost certainly leads the way each day... Now, I can't say I've fallen off the wagon...I haven't. I've had a sickly week. Last week, I was so sick with what I've eloquently dubbed "the crud" it lasted from last Monday, to this Monday and I only got two days of "real" exercise in--much to my disappointment. This week I can breathe better, but I just feel weak and exhausted....but, a lovely friend came to visit a week early: TOM. Thanks, TOM.
Needless to say, I've been feeling disappointed in myself over things I can't really control. I'm not being "lazy" by making a conscious choice *not* to be active, I feel like I physically can't right now... for running the risk of getting sick again. I've made some really good food choices. Maintained my weight last week (no loss, no gain. But I'm incredibly nervous to see the scale this week. I just had to let it out. Being sick sucks. And even the few days after getting better suck. I'm working on it though.
Silver lining:
I discovered roasted okra!
-Fresh okra (sliced or whole)
-EVOO
-Salt and pepper
Bake for 20 minutes at 400 degrees
*AMAZING!*
So, here's to feeling better and keeping on the wagon! And not beating myself up for things that aren't in my control.
Keep on doing good, for at the proper time you will reap a harvest if you do not give up. [Galatians 6:9]
Wednesday, September 22, 2010
Monday, September 20, 2010
Stress and PCOS...its all about STRATEGY!
Conflict is unavoidable. It's part of life.
The challenge is how we handle it. If you can find a way to successfully handle conflict, you will reduce the chronic stress that worsens PCOS symptoms.
Here are 12 ways to deal more skillfully with conflict.
1) Develop a win/win intention.
We live in a competitive culture. We want to "win". But in the competitive sense when someone wins, others lose. If one is right then the other is wrong. Being "right" does not create the best outcome. Start thinking about how good it would feel if you both could win.
2) Notice defensive behavior.
How? The first step is awareness. Observe the signs in yourself, and notice when they happen. Has your breathing become rapid and shallow? Do you feel a tightness in your stomach? Listen and be aware of your emotional responses.
Practice reframing the situation so you reduce the level of stress you're experiencing. When conflict arises, acknowledge your differences (if you must) and then move on to the things you DO agree on. Look for a common goal.
3) Focus on the present.
Step out of your past issues and focus on the issue at hand. Attempt to solve the problem and move on to create a new future together.
4) Evaluate the behavior, not the person.
"I feel it was inconsiderate for you to show up 90 minutes late without calling," is less damaging to the relationship than, "You are an inconsiderate jerk!" Explain your feeling further "I get worried when you don't call, and then I get upset."
5) Be specific.
It's not useful to generalize and tell someone "you never listen to me!" Be specific and explain how you feel, "I feel frustrated when you interrupted me just now. It's important to me that you understand how I feel."
6) Admit your role.
If you have contributed to the problem, admit it. You may have knowingly or unknowingly contributed to the conflict. Own it, if that is the case.
7) Focus on a solution.
Listen non-judgmentally and without criticism. Focus on listening and understanding. Be creative enough to find a win/win solution for both of you. If you are not part of the solution you are part of the problem.
8) Use "I" messages.
"You" statements cause the other person to become defensive. A "you" message is often perceived as an invitation to fight. "You are never on time!"
You could say: "I've mentioned your lateness a few times to you. I become anxious when you are late. I begin to feel that you don't value our time together." A well-expressed "I" message is not judgmental; it just expresses how you feel.
9) Don't infer intention.
"You did that because..." "You did that on purpose..." If you are interested in knowing another's intention, just ask.
10) Set aside judgment.
Judgments shut down communication. Being judgmental prevents a win/win solution.
11) Paraphrase.
Clarify and confirm what you heard and make sure you understand it. "So what I heard you say is..." "Let me make sure I understand you correctly, you got home with the groceries before you realized you forgot to get milk." "I'm not sure I understand you correctly; this is how I am interpreting what you said".
12) Have a sense of timing.
Know when to discuss things. Be intuitive. Know when the right time is to deal with conflict. Sometimes emotions (yours or others) can impair good communication and collaboration. Sometimes it's important to cool down first. Develop a sixth sense about timing.
Conflict is a rich source of opportunity when we let it be so. Instead of shying away from conflict and stuffing your feelings, embrace the rewards that a well-handled conflict can bring. The reduced stress will help you balance your hormones and thus lessen your PCOS problems.
The challenge is how we handle it. If you can find a way to successfully handle conflict, you will reduce the chronic stress that worsens PCOS symptoms.
Here are 12 ways to deal more skillfully with conflict.
1) Develop a win/win intention.
We live in a competitive culture. We want to "win". But in the competitive sense when someone wins, others lose. If one is right then the other is wrong. Being "right" does not create the best outcome. Start thinking about how good it would feel if you both could win.
2) Notice defensive behavior.
How? The first step is awareness. Observe the signs in yourself, and notice when they happen. Has your breathing become rapid and shallow? Do you feel a tightness in your stomach? Listen and be aware of your emotional responses.
Practice reframing the situation so you reduce the level of stress you're experiencing. When conflict arises, acknowledge your differences (if you must) and then move on to the things you DO agree on. Look for a common goal.
3) Focus on the present.
Step out of your past issues and focus on the issue at hand. Attempt to solve the problem and move on to create a new future together.
4) Evaluate the behavior, not the person.
"I feel it was inconsiderate for you to show up 90 minutes late without calling," is less damaging to the relationship than, "You are an inconsiderate jerk!" Explain your feeling further "I get worried when you don't call, and then I get upset."
5) Be specific.
It's not useful to generalize and tell someone "you never listen to me!" Be specific and explain how you feel, "I feel frustrated when you interrupted me just now. It's important to me that you understand how I feel."
6) Admit your role.
If you have contributed to the problem, admit it. You may have knowingly or unknowingly contributed to the conflict. Own it, if that is the case.
7) Focus on a solution.
Listen non-judgmentally and without criticism. Focus on listening and understanding. Be creative enough to find a win/win solution for both of you. If you are not part of the solution you are part of the problem.
8) Use "I" messages.
"You" statements cause the other person to become defensive. A "you" message is often perceived as an invitation to fight. "You are never on time!"
You could say: "I've mentioned your lateness a few times to you. I become anxious when you are late. I begin to feel that you don't value our time together." A well-expressed "I" message is not judgmental; it just expresses how you feel.
9) Don't infer intention.
"You did that because..." "You did that on purpose..." If you are interested in knowing another's intention, just ask.
10) Set aside judgment.
Judgments shut down communication. Being judgmental prevents a win/win solution.
11) Paraphrase.
Clarify and confirm what you heard and make sure you understand it. "So what I heard you say is..." "Let me make sure I understand you correctly, you got home with the groceries before you realized you forgot to get milk." "I'm not sure I understand you correctly; this is how I am interpreting what you said".
12) Have a sense of timing.
Know when to discuss things. Be intuitive. Know when the right time is to deal with conflict. Sometimes emotions (yours or others) can impair good communication and collaboration. Sometimes it's important to cool down first. Develop a sixth sense about timing.
Conflict is a rich source of opportunity when we let it be so. Instead of shying away from conflict and stuffing your feelings, embrace the rewards that a well-handled conflict can bring. The reduced stress will help you balance your hormones and thus lessen your PCOS problems.
Monday, September 13, 2010
6 Weeks of Changing....for the better!
I'm totally ashamed that I've neglected my blog for...well, a really long time...BUT if you only knew how much time I've been spending in the gym, you would forgive me!
To-date, I have lost 5.2 pounds total--with NO medications!!! I wish I could express how exciting that is for me...after two years of busting my butt to lose, I'm FINALLY losing for good! I keep telling myself that ONE day, I will get married, I'll want to have kids, and I'll want to be the best ME I can be....and I will!
On another note, September is PCOS Awareness month! While I'm very aware of my PCOS many women are not, so here are some signs:
-adult acne
-significant weight gain (around the middle)
-scalp hair loss
-hair growth in other areas (face, arms, etc.)
-fatigue
-blood sugar spikes
I can honestly say that over the last 6 weeks, while I haven't been "perfect" I've never felt so good in my entire life! I'm managing my PCOS with no meds, I've almost stopped drinking diet soda entirely (not that I've ever drank much to begin with)...I ran 2.15 miles today. Last Tuesday it was 1.75... 6 weeks ago I could only do .75 and my heart rate was crazy high! I'm sleeping better. I'm more focused. And I'm so excited about being healthy!!
Oh, and here's my new favorite thing: Big Green Monster
2 cups of organic spinach
1 tbsp flax
1 banana
1/2 cup grapes
1 cup soy milk
Yummmmmmmmmmmmmmmmm! Skeptic beware, you can't taste the spinach and that is a whopping 4 fruits/veggie servings!
That's the great thing about WW--I'm learning to try new things! It takes me out of my comfort zone, and its teaching me to LIVE my life and feel amazing!
Anyway, I'm done for now... I'll try to keep this thing updated more often!!
To-date, I have lost 5.2 pounds total--with NO medications!!! I wish I could express how exciting that is for me...after two years of busting my butt to lose, I'm FINALLY losing for good! I keep telling myself that ONE day, I will get married, I'll want to have kids, and I'll want to be the best ME I can be....and I will!
On another note, September is PCOS Awareness month! While I'm very aware of my PCOS many women are not, so here are some signs:
-adult acne
-significant weight gain (around the middle)
-scalp hair loss
-hair growth in other areas (face, arms, etc.)
-fatigue
-blood sugar spikes
I can honestly say that over the last 6 weeks, while I haven't been "perfect" I've never felt so good in my entire life! I'm managing my PCOS with no meds, I've almost stopped drinking diet soda entirely (not that I've ever drank much to begin with)...I ran 2.15 miles today. Last Tuesday it was 1.75... 6 weeks ago I could only do .75 and my heart rate was crazy high! I'm sleeping better. I'm more focused. And I'm so excited about being healthy!!
Oh, and here's my new favorite thing: Big Green Monster
2 cups of organic spinach
1 tbsp flax
1 banana
1/2 cup grapes
1 cup soy milk
Yummmmmmmmmmmmmmmmm! Skeptic beware, you can't taste the spinach and that is a whopping 4 fruits/veggie servings!
That's the great thing about WW--I'm learning to try new things! It takes me out of my comfort zone, and its teaching me to LIVE my life and feel amazing!
Anyway, I'm done for now... I'll try to keep this thing updated more often!!
Saturday, August 28, 2010
I have PCOS it does not have me!
As of today I am down 6.2lbs from 4 weeks ago and earned my first -5lbs star!! I had an awesome loss, a small loss, and two gains and those things brought me to here.
For a while now I've been a part-time vegetarian--which I love! The science behind that for me is based almost entirely on my desire to get limit the hormones, pesticides, antibiotics, etc. that run rampant in our food. I'm not saying to jump on my bandwagon, but I am saying that making a conscious effort to buy local, organic, high quality foods has made a huge difference in my life and health.
For two years (and 13 medications) I haven't been able to lose one measly pound. And now I've got 6+ gone!! That's worth celebrating!! But, above all else: I'm in control! For the first time in two years, I'm doing something good for me--working hard, mind you, it isn't easy--and its paying off! I still have PCOS, but PCOS does not have me!
I've talked a lot about eating organic, especially local foods, and how that fits into my lifestyle and why it is my choice. I'm taking that a step further now by getting rid of chemicals I never knew existed, starting with cleaning products. Again, this isn't for scare tactics--and its based entirely on a personal choice to get rid of the things that make my PCOS worse. I mean, that makes sense, doesn't it?
For now, I'm trying to keep my momentum going, but realistically, it all goes back to the PCOS roller coaster....so I'm not getting too far ahead of myself in "beating" the enemy, but I am in a far better position to keep it well maintained! It feels good to be where I am, for the first time in years I actually FEEL good. Not just well, healthy and happy. I feel GOOD!
For a while now I've been a part-time vegetarian--which I love! The science behind that for me is based almost entirely on my desire to get limit the hormones, pesticides, antibiotics, etc. that run rampant in our food. I'm not saying to jump on my bandwagon, but I am saying that making a conscious effort to buy local, organic, high quality foods has made a huge difference in my life and health.
For two years (and 13 medications) I haven't been able to lose one measly pound. And now I've got 6+ gone!! That's worth celebrating!! But, above all else: I'm in control! For the first time in two years, I'm doing something good for me--working hard, mind you, it isn't easy--and its paying off! I still have PCOS, but PCOS does not have me!
I've talked a lot about eating organic, especially local foods, and how that fits into my lifestyle and why it is my choice. I'm taking that a step further now by getting rid of chemicals I never knew existed, starting with cleaning products. Again, this isn't for scare tactics--and its based entirely on a personal choice to get rid of the things that make my PCOS worse. I mean, that makes sense, doesn't it?
For now, I'm trying to keep my momentum going, but realistically, it all goes back to the PCOS roller coaster....so I'm not getting too far ahead of myself in "beating" the enemy, but I am in a far better position to keep it well maintained! It feels good to be where I am, for the first time in years I actually FEEL good. Not just well, healthy and happy. I feel GOOD!
Monday, August 23, 2010
Ddddddddd-duh!
[NOTE: this is not my own work, but rather, a bit of information I think is worth sharing. Also, my doctor is one of the doctors participated in this research and also determined that my own vitamin D levels were dreadfully low.]
We've spoken many times about the importance of vitamin D in helping you to control PCOS and reduce your risk of future diseases. (That's one reason why there is so much vitamin D in our d- pinitol product). We've previously reported studies showing that women who have PCOS are more likely to have abnormally low vitamin D levels.
Low vitamin D levels are associated with many PCOS symptoms as well as insulin resistance, cognitive decline, fatal stroke, cardiovascular disease, bre.ast cancer, obesity, diabetes, high blood pressure, preeclampsia, osteoporosis, shortened lifespan and more.
Adequate vitamin D is an absolute necessity for anyone who wants to live a healthy life.
However, the research news is alarming.
For example, the Medical College of Georgia has just reported a vitamin D deficiency in teens.
Most of our vitamin D is manufactured by our bodies when our skin is exposed to the sun.
Georgia is a state that gets a lot of sun. So you would think teenage girls would have plenty of vitamin D. Sadly, nothing could be further from the truth.
The researchers found low vitamin D levels in 56% of the 559 male and female teens they tested. Thirty percent of white female teens had low levels.
An astonishing 94% of African-American teen girls had vitamin D levels that were below optimal. The health of this ethnic group could become a moving train wreck if nothing is done, starting now.
If you're a teen, ask your parents to arrange for a vitamin D test.
If you're a mother of a teen, ask your doctor to test your daughter or son for vitamin D.
Read the complete article on our website:
www.ovarian-cysts-pcos.com/news113.html#sec1
D-Pinitol with Vitamin D here:
www.ovarian-cysts-pcos.com/store/pinitol
We've spoken many times about the importance of vitamin D in helping you to control PCOS and reduce your risk of future diseases. (That's one reason why there is so much vitamin D in our d- pinitol product). We've previously reported studies showing that women who have PCOS are more likely to have abnormally low vitamin D levels.
Low vitamin D levels are associated with many PCOS symptoms as well as insulin resistance, cognitive decline, fatal stroke, cardiovascular disease, bre.ast cancer, obesity, diabetes, high blood pressure, preeclampsia, osteoporosis, shortened lifespan and more.
Adequate vitamin D is an absolute necessity for anyone who wants to live a healthy life.
However, the research news is alarming.
For example, the Medical College of Georgia has just reported a vitamin D deficiency in teens.
Most of our vitamin D is manufactured by our bodies when our skin is exposed to the sun.
Georgia is a state that gets a lot of sun. So you would think teenage girls would have plenty of vitamin D. Sadly, nothing could be further from the truth.
The researchers found low vitamin D levels in 56% of the 559 male and female teens they tested. Thirty percent of white female teens had low levels.
An astonishing 94% of African-American teen girls had vitamin D levels that were below optimal. The health of this ethnic group could become a moving train wreck if nothing is done, starting now.
If you're a teen, ask your parents to arrange for a vitamin D test.
If you're a mother of a teen, ask your doctor to test your daughter or son for vitamin D.
Read the complete article on our website:
www.ovarian-cysts-pcos.com/news113.html#sec1
D-Pinitol with Vitamin D here:
www.ovarian-cysts-pcos.com/store/pinitol
Tuesday, August 17, 2010
The PCOS Roller Coaster
I've been absent from the blogging for a few days--sorry to the 3 people who read this! PCOS has been taking its toll on me this past week. The Ramsey Center was closed for renovations and I fell back into the lack-of-exercise lull. I've been exhausted this week. I'm still debating on getting a glucose meter for the days when I feel like this, so I know what my sugar is doing and how I feel at the same time. That's the roller coaster aspect of dealing with PCOS. Some days I feel great and some days I can barely get out of bed. But, I'm learning and not giving up--which I believe is the key to beating this thing!
I had a tiny gain on WI on Saturday, which I'm not beating myself up about. I just accepted it and moved forward! Sunday David and I went kayaking with Broad River Outpost and it was FANTASTIC! I calculated it up at 41 Activity Points for the 4 hour trip and I felt every one of them! That was a really awesome way to relieve some stress and enjoy God's beautiful creation (along with man's creation--daredevil drunken tricks--of groups along the way.) Trust me, way more fun sober--and as hard as it was to maneuver some parts of the river, drinking would be just plain dangerous!
I've done really well realistically with watching my WW plan and putting it into action. Tomorrow I'm going to make something called the Green Monster, a smoothie that is supposed to help with energy. I'm actually excited about it! Its basically spinach, milk, flax seeds, a banana and some ice. I'll let you know how it goes!
This was my quote today: You're the only person who knows what's right for you. The only one. And if you already know what that is, commit to it. If you don't, commit to nothing.
Words to live by.
I had a tiny gain on WI on Saturday, which I'm not beating myself up about. I just accepted it and moved forward! Sunday David and I went kayaking with Broad River Outpost and it was FANTASTIC! I calculated it up at 41 Activity Points for the 4 hour trip and I felt every one of them! That was a really awesome way to relieve some stress and enjoy God's beautiful creation (along with man's creation--daredevil drunken tricks--of groups along the way.) Trust me, way more fun sober--and as hard as it was to maneuver some parts of the river, drinking would be just plain dangerous!
I've done really well realistically with watching my WW plan and putting it into action. Tomorrow I'm going to make something called the Green Monster, a smoothie that is supposed to help with energy. I'm actually excited about it! Its basically spinach, milk, flax seeds, a banana and some ice. I'll let you know how it goes!
This was my quote today: You're the only person who knows what's right for you. The only one. And if you already know what that is, commit to it. If you don't, commit to nothing.
Words to live by.
Sunday, August 8, 2010
Don't Sweat the Small Stuff...
So this week was definitely one of the most stressful weeks I've had in a while... but, I came to an understanding that it isn't the situations that stress me out, its how I respond to situations. So this week, I'll be working on making the choice to respond or "act" instead of "re-acting."
The Ramsey Center was closed this week for renovations so I didn't workout at all last week... I also had planned on walking at lunch--a whopping 5 APs--but the heat index was well into the 110+ zone and no matter how hydrated you are, that just isn't safe or smart, so I didn't do that either. I stayed OP almost every day, and used a few of my extra weekly 35, but all in all I was having a rough week and anticipating a gain....well, instead on Saturday morning I was pleased to see a lovely -0.6lb from the week prior. Small stuff, but still a big step in the right direction! That brings me to a whole 4 pounds in two weeks--a MAJOR victory in the battle against PCOS, Insulin Resistance and my weight. So rather than say "well, I ONLY lost .6 this week..." I've chosen to be just as pumped as last week! I'm not sweating the small stuff, I'm celebrating it!!
Sometimes, especially in the days where I'm feeling down or insecure, its nice to remember why I'm doing this...why I've chosen to quit all the prescriptions and take things into my own hands--the main goal of losing weight and becoming a healthier me isn't just for myself. It has nothing to do with how David feels about me... or what my friends or strangers think.... I'm doing this--fighting this battle--for the babies I hope to have some day. Granted, that's MANY years down the road...that is a driving factor. I don't know what role PCOS will play in my future, but I know what I'm doing about it right now. And right now, its what will count in the long run.
I had a great day at the lake with some of my favorite people and my puppy and I'm really looking forward to my baby brother's birthday party next Saturday and a Manley kayaking trip on Sunday....those are things to get me through the week :o) and maybe next week I'll have a 5lb star to write about!
Here's to a better week, more activity, and counting your blessings!
The Ramsey Center was closed this week for renovations so I didn't workout at all last week... I also had planned on walking at lunch--a whopping 5 APs--but the heat index was well into the 110+ zone and no matter how hydrated you are, that just isn't safe or smart, so I didn't do that either. I stayed OP almost every day, and used a few of my extra weekly 35, but all in all I was having a rough week and anticipating a gain....well, instead on Saturday morning I was pleased to see a lovely -0.6lb from the week prior. Small stuff, but still a big step in the right direction! That brings me to a whole 4 pounds in two weeks--a MAJOR victory in the battle against PCOS, Insulin Resistance and my weight. So rather than say "well, I ONLY lost .6 this week..." I've chosen to be just as pumped as last week! I'm not sweating the small stuff, I'm celebrating it!!
Sometimes, especially in the days where I'm feeling down or insecure, its nice to remember why I'm doing this...why I've chosen to quit all the prescriptions and take things into my own hands--the main goal of losing weight and becoming a healthier me isn't just for myself. It has nothing to do with how David feels about me... or what my friends or strangers think.... I'm doing this--fighting this battle--for the babies I hope to have some day. Granted, that's MANY years down the road...that is a driving factor. I don't know what role PCOS will play in my future, but I know what I'm doing about it right now. And right now, its what will count in the long run.
I had a great day at the lake with some of my favorite people and my puppy and I'm really looking forward to my baby brother's birthday party next Saturday and a Manley kayaking trip on Sunday....those are things to get me through the week :o) and maybe next week I'll have a 5lb star to write about!
Here's to a better week, more activity, and counting your blessings!
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