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.
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.
My 90 pound weight loss and maintenance story with DASH diet is mentioned this month in Woman’s World magazine and I have a picture of it to share here! Maintenance of the large weight loss will be 6 years this coming July! The story is included as a teaser on front page and then mentioned in the informative article.
If you happen to be at the grocery till, please check it out in this week’s June 5, 2017 edition. You can also view video my husband took of my weight loss process here.
I have a lower back injury, so I have been taking a bit of a hiatus from running.
Instead, I have been enjoying long walks with my husband in the forest and it is so very pretty in the woods right now! I really enjoy the hikes, but I must admit the running time out is driving me crazy!! I love it so much, I just want to run!!
I have also had to adjust my calorie intake as I think the lack of access to easy cardio opportunities is hitting my metabolism. It means if I cheat at all, it makes it much harder to fix too.
Weight maintenance, at least for me, very much rises and falls in ease, depending on my physical health at a given moment. It’s like being on a roller coaster ride, all the time, and it’s going to go on for the rest of my life!
A new study shows the DASH diet, reduced gout risk. As an added benefit, it looks a lot more palatable than the low purine diet recommended for gout sufferers. Why not make the switch before it becomes an issue? Circulation doesn’t get any easier, as we get older.
When you read this article, it quickly becomes apparent how much of the weight loss process is actually about how you talk to your self. It is your day to day, moment to moment, inner thought process that makes the most difference in the long run.
When I stopped bombarding myself with unrealistic ideas and expectations and my values came into line with my desire to lose weight (i.e I was now quite sick with hypertension), the weight suddenly started to come off and stay off. It was a much more difficult, slow, a day to day grind than I had ever anticipated. Finally coming to a place mentally where I could be realistic and truly prepared for the hard work it was going to take for the rest of my life, was critically important to my success. Worth a read for certain!
It is very true that for DASH to work, you actually have to follow it...all of the time!! I do have treats occasionally, a bit more sugar than I should sometimes, but I never cheat in my sodium intake, trying to always keep it to a maximum of 1500 mg per day.
On the days I am travelling or on holidays and eating out a lot, it is possible that my sodium intake is higher than this, given you can never really know how much salt is in anything ordered at a restaurant. However, even when eating out at restaurants, I am still looking for the lowest sodium, most DASH like dishes I can find. This coming June, I will have been following the DASH diet, faithfully, for a total of 8 years.
I thought this was a good, quick overview of the DASH diet. This graphic represents a 2000 calorie per day diet. To lose 90 pounds, I followed a 1300 calorie a day DASH diet for one year. As I felt healthier and my weight dropped, I slowly increased calorie intake, to about 1500 cals per day until I hit my goal of a normal BMI, 18 months after beginning to restrict calories DASH. I do not restrict calories anymore, although I am always careful, but now eat about a 1700 -1800 calories per day DASH diet (1500 mg max sodium per day) to maintain my weight.
I include about 3 servings of low fat dairy in my diet each day, as part of the DASH diet I have followed for almost 8 years now. Much of my dairy is obtained by putting skim milk on my whole grain cereals, and in my coffee and tea. I also enjoy soy milk, but don’t drink it as often as regular milk.
When I started following the DASH Diet, I had read enough research by that point to realize that the 1500/mg per day sodium limit, was going to be key to lowering my blood pressure, but making changes to my dairy intake was clearly going to be just as helpful. I switched to low fat milk and dairy products and was diligent about ensuring I got 3 servings of it a day. Milk also has sodium in it, so it is important to keep in mind that if I am drinking 3 cups a day of milk, almost a full 1/3 of my daily sodium intake allowance, is taken up just in meeting the dairy servings required for the DASH diet. In only 18 months, of following the DASH diet, I was able to completely eliminate my hypertension and it is has never returned.