DASH Diet Weight Loss & Maintenance

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It is Christmas time and so the holiday parties abound.  Always a tough time for those out there just like me, always watching their calories.  Here is a photo of my husband, and I taken on Friday and my blood pressure reading photo from yesterday.

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Feel so good after running for 1st time in 5 months!! Now this is the good sweat I remember! 

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I am medically clear to return to running again!! It’s been so long and I have not run since March due to a serious back injury. Such a fantastic day!!! I am going to hit the treadmill at the gym after dinner and then soon….road running again!!!

*Dancing with glee!*

This is a picture of my daughter and I, at the Goodlife Fitness fall road race in 2014.

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Today was very satisfying and exciting for me because it was my first time on my road bike in more than two years.  Just over two years ago, I injured my wrist, obtaining a 3rd degree sprain from a bicycling accident.  My grand daughter who has been visiting for a week, left today, and after such a nice visit, it suddenly felt like the right time to try the bike again.  My bike has been sitting there tuned up, bike tires pumped up, ready to go for over a month now, but I couldn’t overcome my nervousness to try it again, until today.   It felt so good and I am pumped to be biking again, considering I have been on a running hiatus, since March due to a lower back injury.  Running is by far my favourite form of exercise and I miss it so.
Hopefully my confidence, stamina and wrist holds out, so biking will continue to be an option for me going forward.   My husband is suggesting I go back to wearing my wrist brace while biking for awhile and I think that’s a good idea.
I have been engaging in much more moderate intensity exercise, like walking/fast walking, than intensive, for about 3 months now, which is a huge change.  Biking will give me a chance to step up my intensity again.  As a result of these changes to my exercise regime (due to injury), I have noted my pulse readings, normally in the 50-60 range, are higher. However, my blood pressure readings continue to remain normal and don’t appear to have changed at all.  I continue to adhere to the DASH diet.  There will be some medical tests in my near future, which I think will also give me some more insight into my exercise plans/needs long term, going forward.
I am including a few pictures from the beautiful summer we are enjoyinghere in Victoria and my last blood pressure reading taken on Wednesday.

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With this week’s publishing of my 90 pound weight loss story with DASH diet on the cover of Woman’s World magazine, I thought I would share previous photos from Woman’s World magazine of my weight loss story with DASH diet.

I am including photos of the Woman’s World story from April 2012, as as well as photos from the First For Women magazine DASH story in July 2013.   I realized after this week’s recent Woman’s World story, that I had not included the photos in a post on this website until now.

 

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img_7707I sprained my ankle back in July and I just re-did the twist/sprain, trail running on Sunday.  This only 3 weeks before the Goodlife Fitness 8K Race!! : (   I am almost 3 days into the injury now and think that perhaps it is not as serious as the first sprain back in late July.  I think it was easily hurt, given the recent 1st sprain, for a double whammy of pain.   I have not walked on it very much since, kept it elevated and iced for much of the hours right after the sprain.

Tonight after work, I went to the gym, which is my typical strategy for coping with an injury. I let machines, like the adaptive motion trainer I used tonight, do much more leg work for me.  I spent 1/2 hour working on the precor, until I felt my ankle twinge for the first time and then moved to the rowing machine. I rowed for 18 minutes before I felt the first twinge of pain and did two more minutes with no pain and then stopped.   I did some weights for my arms and that was it because then I went to go see family.

Not nearly as high into the cardio intensity as when I run or include the treadmill at the gym, but still I feel better than I would have had I skipped the workout.  I will take a day of rest and then try to add bike soon.  I am hoping this will keep me in at least some shape for the race, as I likely will not run on it for two weeks, just to be safe. It feels pretty good right now, so I am happy!

This photo with my daughter, that I have included here, was taken just after the 2014 race.  I missed the 2015 race, due to my panniculectomy/skin removal surgery just days before the 2015 race.   My face is very red from running : ))

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