Self-Discipline

 

Self Discipline 5-21-17
By Marjorie Gordon DeLee

To be healthy by making changes in your life, there must be a quality established within you to be self-discipline.

I have learned that with anything you want to change about yourself and worth achieving in life, one must be willing to discipline themselves.  No one else can do this for you.  Anyone has the capability of possessing this quality, but you must have a deep desire to accomplish that goal in which you are in pursuit of.

For years, I had a smoking habit that I needed to quit for so many GREAT reasons (being in better health is one of them).  I used patches, pills, nicotine gum, etc. and none of these smoke aides worked for me.  Why? Because I would simply not take the pills, not chew the gum or pull off the patches and smoke because I was not practicing control over my own behavior.  It wasn’t until I made up my mind that I was going to quit and take the control that was necessary to be successful that it actually happened.  And, it happened without any help from a smoking aide .  It was accomplished by self controlling of the habit.

I decided to throw away a pack of cigarettes in the trash for the last time.  There have been several times that I had thrown a pack of cigarettes in the trash, only to retrieve them or go buy another pack (a waste of money either way); however, this time I meant it for certain.  That was in September 2006 and I have not had a cigarette in my hand or anywhere near my mouth since that day (10 years and 8 months) .

I started practicing lots of self-discipline and overcame this dependence on cigarettes.  Webster defines self-discipline as correction or regulation of oneself for the sake of improvement.  To make correction for the sake of my health, I had to gain some inner strength to control myself.  It is inner strength that everyone needs to break an undesirable habit.

 

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Know Your Health Numbers

Risk for Heart Disease 5-23-17Written by Marjorie Gordon DeLee

Unfortunately, I found out the hard way why it is extremely important to know your health numbers.  Not only know what your health numbers are, but to also know what your healthy numbers should be.  If your physician tells you that your blood sugar level is high and you’re in the pre-diabetic state, then an action plan need to go into place right then and there.  Steps need to be taken to get those numbers (i.e., blood sugar level, blood pressure, and cholesterol) within the normal range.

I was told back in 2006 that my blood sugar level was high and that I needed to start exercising, change my diet and lose the weight if I did not want to develop full blown diabetes.  I choose to ignore my physician’s advice and continue along my path with the unhealthy eating habits; not taking the physician serious about my health numbers being what they should be.  As a result, I paid the ultimate price of neglecting my health and ended up having to insert a needle (with insulin) into my body for almost 6 years and take other medications as well during that period of time.

Now, after having to endure the consequences of my avoidance in taking my health serious at that time, I make a concerted effort to stay abreast of my blood pressure, blood sugar level, cholesterol, and my body weight numbers on a regular basis.

I have learned that I need to manage my health in the same manner that I handle my household finances.  Stay on top of those numbers every day.

 

“Know Your Numbers image found” at:  https://www.google.com/search?q=know+your+healthy+numbers+images+pictures&tbm=isch&tbo=u&source=univ&sa=X&ved=0ahUKEwjP-6rpw_jTAhXH4CYKHS6VCU8QsAQIJg&biw=1234&bih=694#imgrc=iIAM-vBlivz_4M:&spf=1495079162657

Medical Disclaimer
All information provided on diabeteswellnessandhealth.wordpress.com is based on my own personal experiences. I am not a medical professional and no adjustments to care should be done without consulting your medical team. You must not rely on the information on diabeteswellnessandhealth.wordpress.com as an alternative to medical advice from your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

Eating Soup Generates Weight Loss

Bowl of Soup 5-14-17

By: Marjorie A. Gordon-DeLee

Starting back on my soup meals. In the past two weeks I have managed to lose 6 lbs.

Eating soup for weight loss is a good idea.
People who regularly eat soup are less likely to be overweight than those who avoid soup, according to a study published in “PLOS ONE” in September 2013.  Starting off your meals with soup may also help you eat less at your meal, according to another study published in “Appetite” in November 2011, regardless of the form of the soup.  The study also noted that a broth-based soup with chunks of vegetables and a pureed vegetable soup are equally effect.  http://healthyeating.sfgate.com/lose-20-pounds-eating-soup-10424.htm


On last week, I made a full stock pot of vegetable soup that included cabbage, green beans, sweet peas, carrots, kidney beans, red beans, northern beans, crushed tomatoes, beef broth, and onions.  Needless to say, that was not a very good idea adding all of those different types of beans.  I really don’t believe that I will be doing that again anytime soon.
This past Friday night, I decided to make another full stock pot of vegetable soup.  This time I did not add the cabbage, nor did I add any beans whatsoever.  What I did include in this weeks’ soup was tomato juice, whole tomatoes, green beans, celery, green onions, carrots, beef broth, basil, and cayenne pepper.  At the rate that I have been eating it since I prepared it on Friday night, I very doubt that it will last me through Wednesday.
Along with eating the vegetable soup for the next few days, I will include some of the foods mentioned to eat while on the Cabbage Soup Seven (7) day diet plan.  As long as I lose a few pounds and cleanse the body I will be satisfied.
I still have not been able to return to my daily exercise schedule since returning from vacation a few weeks ago, so I really need to jumpstart that activity again within the next day or two.  At any rate, I am pleased with my focus once again in reaching my ultimate weight for my age and height.
Why Is a Healthy Weight Important?
Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.  https://www.nhlbi.nih.gov/health/educational/lose_wt/
Medical Disclaimer
All information provided on diabeteswellnessandhealth.wordpress.com is based on my own personal experiences. I am not a medical professional and no adjustments to care should be done without consulting your medical team. You must not rely on the information on diabeteswellnessandhealth.wordpress.com as an alternative to medical advice from your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

 

 

Release the negative interferences in your brain to develop a change in your overall health

Article written by Marjorie A. Gordon DeLee

Good health is not just about eating healthy foods and exercising the body, it also involves your mental stability as well.  If you are not of a sound mind; meaning, the mind is not working in its fullest capacity to process incoming information without interferences from negative thoughts entering the mind, then you are unable to make rational decisions or good choices in your life.  I base this affirmation on wisdom gained through a multitude of personal experiences.

When you begin to stop allowing the negative thoughts to penetrate your mind and start replacing this negative energy with all positive energy, it is at that time and place that you begin to gain that inner strength.  As that inner strength begin to grow within you, your spirit will allow you to become self-confident. You no longer rely on other people’s approval of you to validate who you are or what directions you should take in “your” life.  The self-confidence comes full circle when you are back in control of your own thought process.  Your ability to process incoming information is so much easier.

As discussed in an article written by Walter Chen (2013): “We can harness the brain’s plasticity by training our brain to make positive patterns more automatic. When we practice looking for and being more aware of positive aspects of life, we fight off the brain’s natural tendency to scan for and spot the negatives. Naturally we bring ourselves into better balance.”

With that being said, you have the ability to stop the negative and only allow positive information to be processed in your brain, thereby having the ability to work through problems stress-free gaining better health.

It is the power of the mind that controls your entire being.  Keeping the mind healthy is the key to keeping the body in good health.  It all starts in your mind.

References:
“Walter Chen:  How to Rewire Your Brain for Positivity and Happiness.”  Blog.bufferapp.com, Jan 31, 2013, Last Updated Mar 11, 2016.

https://www.google.com/search?q=calm+minds+brings+inner+strength+picture&tbm=isch&imgil=TWGV84yFCLldrM%253A%253B0TlPsSF0KKyWUM%253Bhttps%25253A%25252F%25252Fwww.brainyquote.com%25252Fquotes%25252Fquotes%25252Fd%25252Fdalailama621056.html&source=iu&pf=m&fir=TWGV84yFCLldrM%253A%252C0TlPsSF0KKyWUM%252C_&usg=__nlVrXhoOjG2QOF5R7JOxHYHr48o%3D&ved=0ahUKEwiy04DM2-3TAhVHQCYKHQxEALEQyjcIRA&ei=bW0XWfLoLseAmQGMiIGICw&biw=1234&bih=691#imgrc=TWGV84yFCLldrM:&spf=1494708061269https://blog.bufferapp.com/how-to-rewire-your-brains-for-positivity-and-hppiness

Medical Disclaimer
All information provided on diabeteswellnessandhealth.wordpress.com is based on my own personal experiences. I am not a medical professional and no adjustments to care should be done without consulting your medical team. You must not rely on the information on diabeteswellnessandhealth.wordpress.com as an alternative to medical advice from your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

Staying motivated in an effort to keep the weight off

There are so many temptations that you will be faced with daily while trying to maintain a healthy lifestyle.

There are the delicious, unhealthy snacks (candy, ice cream, cakes, chips, pizza, etc.) and there are the people around you who temp you (some intentionally, some unintentionally).  But you and I must stay true to ourselves and know that it is in our best interest that we continue to keep focused on eating healthy and exercising daily.

There is no better reward than to have the energy to jump out of bed each and every morning, to get up out of a chair without grunting because of the back pain in which you are enduring.  I can tell you right now, I refuse to go back to that way of life.

I am enjoying the “pep-in-my-step” and the fact that I feel the energy inside of me as a 45-year old woman.  I am able to and have the confidence to do those activities that I longed to do for 15 years.  That is 15 years of life that I was not living the kind of life that I was meant to live and that I so desired.

So keep those things or people around you that motivate you to keep climbing that ladder of success because you are worth it.  Be it pictures of people who have lost a massive amount of weight (or their success stories) in their weight loss journey, inspirational quotes, a special outfit that is one size too small for you that you would like to wear, or whatever your desire might be to keep you striving to stay healthy and fit.

Medical Disclaimer
All information provided on diabeteswellnessandhealth.wordpress.com is based on my own personal experiences. I am not a medical professional and no adjustments to care should be done without consulting your medical team. You must not rely on the information on diabeteswellnessandhealth.wordpress.com as an alternative to medical advice from your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

Lifestyle change

20170418_164612
“My life is better after making a lifestyle change”

What is a lifestyle change?
Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is committing and following through. So do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking things one step at a time.

Making lifestyle changes that last – American Psychological Association
http://www.apa.org/helpcenter/lifestyle-changes.aspx

“Maybe the journey isn’t so much about becoming anything.  Maybe it’s about unbecoming everything that isn’t really you, so you can be who you were meant to be in the first place.”  www.positiveoutlooksblogs.com

Weight Loss Success Story as a Diabetic

      

Hi, I am Marjorie and this is my story about how I successfully lost weight by making a lifestyle change.

Before Weight: 276 lbs.; After Weight loss: 164 lbs.
Total Weight Loss: 112 lbs.

How I Gained It: I’ve always struggled with weight gain since high school and was constantly on roller coaster diets. I have spent thousands of dollars on fad diets and weight loss programs, only to have temporary weight loss success. This was due to not implementing proper eating habits and food selections as a lifestyle change. Not learning the concept of healthy eating, I peaked to 276 pounds in August 2014.

In 2009, I went into a diabetic coma and was put in the hospital in intensive care with a blood sugar level of 1175. I was in the hospital for approximately three (3) days before I became rational again. I had to be strapped to the bed due to the fact that I was raging due to the high blood sugar level. I learned from a nurse two or three years later that was on duty during my stay in the hospital that I actually was fighting her.  She told me that I hit her. She recognized my name when it was called while I was at the hospital visiting a patient. I was very embarrassed to hear what I had done and of course apologized for my behavior at that time, even though I was not in my right mind due to the high blood sugar level of 1175.

Research on high blood sugar revealed that “High blood-sugar levels (hyperglycemia) also can lead to mood changes. “Hyperglycemia can affect your ability to concentrate and can make you feel grouchy,” Solowiejczyk said. “Any change in the blood sugar outside of the normal ranges makes you feel weird and uncomfortable.” Retrieved from: https://consumer.healthday.com/mental-health-information-25/anxiety-news-33/diabetes-can-take-a-toll-on-your-emotions-664847.html.

Additionally, “…A person experiencing high blood glucose may: feel irritated, have difficulty concentrating, complain of being tired, and become short tempered.    Retrieved from: https://libertymedical.com/diabetes/question/how-does-elevated-blood-sugar-affect-behavior-and-mood/

During the course of my stay in the hospital, the doctors started me on Insulin and medication for my blood pressure and cholesterol. For the next five years, I pacified my body with medication and continued with my poor eating habits. I ate the fried foods, macaroni and cheese, potato salad, cake, lots of candy, lots of chips, cookies, and lots of ice cream. Dined out every day and enjoyed eating Chinese meals at least twice each week (definitely every Sunday). I had very little energy, constant aches and pains in my lower back and legs. Unable to raise my arms for any long periods of time and as a result, decided to cut off all of my hair because I was unable to take care of it as I should. I was unable to walk fast because of all the weight that I was carrying around on my 5”2” body. I was unable to wear pantyhose any longer, cross my legs, tie my shoes or wear high heel shoes anymore. Needless to say, I was quite a measurable individual in a depressive state of mind over how I had allowed my healthy body to be destroyed, both mentally and physically under my own control.

Obesity causes depression. Studies have shown that obese people are about 25 percent more likely to experience a mood disorder like depression compared with those who are not obese. Obesity can cause poor self-image, low self-esteem, and social isolation, all known contributors to depression. Those who are obese can also find themselves ostracized, stereotyped, and discriminated against. The extra weight carried around by obese people can result in chronic joint pain as well as serious diseases like diabetes and hypertension, all of which have been linked to depression. Everyday Health, (Jul 15, 2011). Retrieved from:http://www.everydayhealth.com/depression/depression-and-obesity.aspx

As stated above in the insert, the extra weight carried on your body can result in chronic joint pain, which was what I had experienced. Sleeping at night was a struggle with the leg and back pain. It was extremely difficult to turn over in bed at night as well. Being diagnosed with diabetes, I knew that my life was at risk of being shortened earlier than I wanted it to be by practicing these poor eating habits for the majority of my life. I knew it was up to me to make a change in my lifestyle and to do my part to restore and maintain my own health, both mentally and physically, even at the age of 60. If I kept doing the same things I had been doing, I was going to get the same results (and worse). However, if I made a change, I could slow down the damage or possibly stop any more damage from occurring by engaging my own destructive eating habits.

Breaking Point: It was August of 2014, at the age of 60 when I visited my physician, who informed me that my A1C was at 13.5 (a normal A1C should be 7.0 or below). I was on the verge of having a stroke or a heart attack. He wanted me to see a nutritionist to give me instructions on proper eating habits and to place me on a meal plan to teach me how to measure portion sizes and make better food selections each day. What??? Do I really need someone to spoon feed me and tell me to stop eating candy, ice cream, fried foods, etc.; or if I do not, I will be at risk of having irreversible health issues? At that time, I said to myself, “No”, “no way! I don’t think so!” I said, “this is my body and I am the one who needs to take control here”. That was a true wake up call for me. It is “I” who needs to take control here and focus on me and my body.

I told my doctor that I was going to lose the weight and that I was determined to get off all of my medications (with Insulin being first and foremost). He said, “Okay!!” Long story short, within five (5) months of making that affirmation, my physician was instructing me to decrease my Insulin intake and my A1C was steadily declining. By the month of April 2015, I was totally off the dependency of Insulin and my other prescribed medication dosages were slashed in half. By February 2016, I was off all medications. My A1C went from 13.5 to 5.0. (The more glucose that enters the bloodstream, the higher the amount of glycated hemoglobin,” Dr. Dodell says. An A1C level below 5.7 percent is considered normal. An A1C between 5.7 and 6.4 percent signals pre-diabetes. Type 2 diabetes is diagnosed when the A1C is over 6.5 percent. (Sep 16, 2014)
Retrieved from: http://www.everydayhealth.com/hs/type-2-diabetes-live-better-guide/lower-your-a1c/

My physician was very impressed, to say the least. He was a great encourager and really listened to me during my visits. I must say, he was really a cornerstone of my weight loss success. I really appreciated his input tremendously. I no longer suffer as a Type 2 Diabetic.

This quote by John Kennedy says it all, “Every accomplishment starts with the decision to try”. So, I began my journey. I had absolutely nothing to lose, but I had everything to gain from putting forth that effort to change my life by changing my poor eating habits.

How I Lost It: I went home and started to make healthy living a part of my daily routine. I educated myself on the proper food portion sizes to eat at each meal, the number of meals that I should eat per day, and designed a meal plan specific to my taste in foods. I read medical articles on why healthy eating habits are important, how to get healthy after practicing years of bad eating habits, read weight loss success stories of other people who lost 100 pounds or more and kept off the weight.

More specifically, I read weight loss stories of people who were diabetics who had successfully reached their goal in getting off Insulin and their other medications. This was information that my previous doctors did not tell me. I was told that I would have to be on insulin the remainder of my life, which is obviously not true. These success stories boosted my drive to keep pushing forward.

Additionally, I also read medical articles on the effects of diabetes and the toll it takes on your body if changes weren’t made in learning to eat healthy. I made myself look at pictures of people whose toes, feet, legs had to be amputated because of extreme diabetes and gangrene. People who lost their eyesight due to this disease. I read in detail, medical writings on the process one goes through whilst being on dialysis. To see the result of not practicing better eating habits and not taking control of this disease was a revelation.

My total focus on developing healthy lifestyle changes was on my mind 24 hours a day and seven (7) days per week. I had to take this challenge to change my life with everything that was in me. I was not going to give up on reaching my goal of having total success. I made the short-term weekly goal a small number of pounds to lose in order to reach my larger goal of 100 pounds. I incorporated 30 minutes or more of exercising (walking and aerobics) in my daily activities. Because I learned the importance of healthy caloric intake, I made a decision to eat a total of 1000 to 1200 calories per day (some days even less). I kept a food journal that documented what I put into my mouth to keep me accountable. I also drank eight (8) glasses or more of water each day. I gave up sugary drinks, processed foods and ate a fruit or a few ounces of vegetables every three to four hours. During that period, there were no deviations, I stuck to my daily meal plans. Also, I joined MyFitnessPal online and logged into the website all during the day, every day.

I stopped going to restaurants every single day for my meals and started preparing my meals at home. I started eating only vegetables (favorite is spinach, green beans, cabbage and okra), fruits and unprocessed meat. At the onset of this lifestyle change, I ate more tuna, salmon, and sardines as my source of protein than any other meats. As I lost the weight and gained more knowledge, I began cooking large quantities of food, prepping my meals for the week. In doing so, I merely had to retrieve a portion-sized container from the refrigerator when it was time to pack my lunch for work the next day or to eat my meals at home. This was not another one of my many diets, this was going to be and still remain, a lifestyle change.

I started my exercise regimen small by walking 20 to 30 minutes each day during my lunch breaks and most afternoons I would try to walk an additional 30 minutes. This activity took place every day that I could fit it in and I tried for seven (7) days per week if I could make that happen. I have also added walking and aerobic DVDs as a tool to keep me focused on keeping my body healthy and moving.

I stepped on the scales once per week on Monday mornings and sometimes twice per week. I needed to know that the meal plans and exercise in which I had implemented was making the numbers on the scale decline each time I jumped up on the scale.

As my pounds came off, I celebrated frequently by rewarding myself with a newly fitted piece of clothing, jewelry, or a new hairdo. I celebrate every day. Eventually, I was able to remove every piece of my old wardrobe (with the exception of one pair of jeans that I keep as a reminder of my weight loss success).

The transformation has been such a welcome accomplishment. There is absolutely nothing better than being in good health; that is, physically and mentally. I now have an enormous amount of energy. Before the weight loss, I was deteriorating both, mentally and physically (body issues and depressive mindset). I made a choice to eat every meal with the intention of having better health in mind and to not do more damage than I had already done by eating poorly during the course of my life. I have regained my self-confidence, self-esteem, and self-worth and that self-determination I once possessed. Nelson Mandela said, “When people are determined, they can overcome anything”. That quote is so true. Even when I slipped, I had that will and determination to get back in the right state of mind and start all over again the next day to eating healthy.

By changing my way of thinking, I was able to make positive changes in my life.

Research has revealed that “modern life places extraordinary demands on our brains. Not only do we live longer than ever before, but we must constantly adapt to complex and rapidly evolving personal and professional realities. Yet, we often ignore our most precious resource to do so: our brain.

The SharpBrains Guide to Brain Fitness: How to Optimize Brain Health and Performance at Any Age 2nd Edition, Kindle Edition Elkhonon Goldberg (Author), Alvaro Fernandez (Author), Pascale Michelon (Author), Misha Pavel (Foreword), Gloria Cavanaugh (Foreword), Sandra Bond Chapman (Foreword)

Because of all the people who shared their weight loss success stories online for others to read, I was able to accomplish my goal in losing weight and getting healthy. For the number of people who have been interested in knowing how I lost my weight, I felt compelled to do the same by writing my weight loss success story. We should always remember that if one person had the will and determination to accomplish their weight loss goal (or any other goal for that matter), then other people can follow similar steps to do the same. One size does not fit all. Each person must create their own individualized plan more specific to meet their need.

It was up to me to make that change and make my life better. If not, I was going to live the remainder of my life as a miserable individual who was not enjoying the life that was given to me and me alone.

“….Positive outlooks on life strengthen the immune system, cardiovascular system and the body’s ability to handle stress.”

“Optimistic, happy people believe that their own actions result in positive things happening and that they are responsible for their own happiness. They never blame themselves when bad things happen.” The Power of Positive Thinking: Changing your thoughts can change your life
NOVEMBER 29, 2012 BY HOFSTRA CHRONICLE By Marisa Spano (Columnist). Retrieved from: http://thehofstrachronicle.com/the-power-of-positive-thinking-changing-your-thoughts-can-change-your-life/

If you truly want to change your life, you must be willing to change your mind.”–Oprah Winfrey

Medical Disclaimer
All information provided on diabeteswellnessandhealth.wordpress.com is based on my own personal experiences. I am not a medical professional and no adjustments to care should be done without consulting your medical team. You must not rely on the information on diabeteswellnessandhealth.wordpress.com as an alternative to medical advice from your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.