Want to know more about my Diabetes Management program?

If you are a woman with Type 2 Diabetes, want to follow a plant-based approach, and need help, consider Enlighten Health & Wellness.  I do not regret working with the Zamans one bit and would do it again.  This is not a sponsored post. 

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The end of 2017 was hard, y’all.  My blood pressure was not changing, I developed Type 2 Diabetes, and was not getting inflammation or weight under control.  While I was not gaining weight, I was not losing, either (just the same 5 pound every month).  I knew I needed help, but there is no local plant-based Diabetes education class offered in Charleston (I’m working on this, so stay tuned).  I went to Facebook and found a plant-based Diabetics group and visited daily.  I discovered that I was not alone in the struggle and found some comfort in that.  I also found the woman who changed my life.  I responded to her post about a coaching program and was excited when selected to participate.  I’ve been working with her for a few months and have seen my A1C, cholesterol, triglycerides, and weight come down.  I’ve also come off of Metformin and had my blood pressure medication dosage reduced.

Thinking and writing about this course makes me teary.  Bear with me.

Marie Howe Zaman is the coach who helped inspire and encourage me.  She gave me tough love when needed and made me work.  She is the coach and co-founder of Enlighten Health and Wellness and the Enlighten for Diabetics program.  I believe it is the main reason I finally saw a difference.  The program is for women with Type 2 Diabetes and is worth the time, effort, and work.  The focus is not just on food, and that is key.  Diabetes education, fitness, food, accountability, and support make this program invaluable.

It started with a call and goal setting.  Once my specific and attainable goals were set, the work began.  There were articles, videos, and quizzes.  Yes, I had to work, but the work is what made the difference for me.  I learned more about myself, my motivations, and reasons why I easily fall off track.  These lessons gave me focus and a way to combat my demons.

While the lessons helped me get my mind right, the food and activity portions of the program also played a role in my success.  While I had a fitness tracker, it was not compatible with the app that gave Marie insight into my food, activity, and sleep.  I found a Fitbit Flex at Marshalls for a steal and it worked just fine without connecting multiple apps or any hassles.  The only time I needed to take additional steps was when my Fitbit was charging and I used my other tracker.  Tracking was easy and the app provided a direct line to Marie whenever I needed an ear or had questions.

I’m still torn between a Fitbit and Garmin as my reward for hitting my 2018 goals at the end of the year.  Which do you prefer?  Sleep and heart rate tracking are a must-have feature.

Access to a cooking course and meal planner are included with the course.  I thought my cooking game was on point, but I still learned a few things.  And I have not purchased any commercial vegan mayo or salad dressing since starting the cooking course.  While I had several recipes for substitutes at hand, I was not ready to let go.    If you know me, you know this is huge.  I love my condiments, but they don’t always love me.  I’ve known that for a while and have finally made the switch.  It does not take much time to whip up the cashew (and white bean) sour cream that I use as mayo and a yogurt substitute and I truly love the taste.

In addition to access to a coach, whole food plant-based cooking course, meal planner, tracking app, and courses, there were bi-weekly one-one-one meetings with Marie and bi-weekly group meetings with a small group.  I loved seeing how my fellow students were doing and especially appreciated the Q&A sessions with Dr. Tarique Zaman, MD, MPH.  Dr. Zaman is Marie’s husband and another driving force behind the program.  His input adds even more value to the program and helped make lessons stick.

As it is a 12-week program, I’m a little sad to see it end, but it isn’t over.  I have no plans to stop working the program and will keep in touch with the Zamans as I continue to see progress.  As I told Marie, she should prepare to be Facebook stalked, lol.  Not in a scary way.  I’m a member of her Beat T2D Naturally Women’s Support Group and have no plans to leave.  Apply for membership if you want to learn a little more about her approach.

Before you say anything, yes, occasional setbacks are still progress.  It helps me see when I fall off course and paints a clear picture of the need for a change somewhere. 

To learn more, visit Enlighten Health & Wellness on Facebook or schedule a free Discovery Call.

I am so happy that I reached out to Marie in December 2017.  I feel fantastic and she is a huge part of why.  Thank you so much, Marie!

What happens when I stop tracking

Morning, y’all.

v cuts mug

I love this mug from the Vegan Cuts Coffee Box! 

It’s Saturday.  I usually sleep in until around 9-10 am as a weekend treat (and because I usually stay up until 2 am or so on Friday night/Saturday morning).  Not today.  Why?  In part because I went to bed just after midnight and because it’s a high pain morning.  The pain level this week had me thrown.  Yes, there’s a spike twice a month, but this spike has been 3 weeks long.  I decided to jump on the scale to see what’s what and found the culprit.  I’ve gained – part of it is due to typical hormonal changes and the other part is due to tracking.  Well, the lack of.

Why did I stop tracking?  I did not completely stop, but I did slack off.  I stopped paying attention to portions.  Yes, I still need to keep portions of some things in check, even when following a primarily whole foods plant-based plan.  This may not be the case for everyone, but it is for me.  More nuts and seeds (I’m looking at you peanut butter, cashews, and pecans) and letting too much bread and oil get in hurt when I overindulge.  The extra treat days don’t help, either.  I slipped back into an old pattern and am paying the price.

Why did I slip?  I get a little lazy and bored.  I feel like I can let go of the routine a little more than not and have not worried as much since my blood pressure and glucose readings have still been great (90-110 range fasting and 120-135 after meals) which keeps me on track for coming off of more meds.  I still have more energy and generally less pain than after the weird muscle spasms a few weeks back.

I know what I need to do and how to do it.  This gain was not a surprise and I should have paid more attention.  This it not beating myself up.  This is just a statement I need to see in print (well, on the screen) and a reminder that exercise alone does not work for me.

So, what’s next?  Getting back in gear and following my plan the way it works:

  1. water
  2. produce
  3. protein
  4. whole grains with portions of trigger foods in check
  5. treats twice a week at most

See, that’s not so bad.  It’s not boring when I put some thought into it.  The heat has sent my cooking mojo into hibernation, so i need to find ways to mix it up a bit.  Produce is banging this time of year, so between farmers markets and the produce department, I can be inspired.

Right now, I’m enjoying my morning smoothie (a blended salad as Dr. Fuhrman calls it), coffee, and water.  While my coach is not fond of me drinking my calories as a regular thing, she is happy with the way I make the program work.

I’ll share more about my fantastic Diabetes coach soon.  Until then, have a fantabulous day!

Peace!

 

 

Bloodwork update, May 2018

Xena 3-2018

Say hi to Xena

Howdy, y’all.  What?  I said I’d get back to the regularly scheduled posts.  This one is a quick update on how 2018 is working so far.  My goals for the year are to get off more medication and continue to get stronger.

As of February I am off of Metformin with an A1C at 6.1 thanks to plant-powered menus  and am working on getting off meds.  At the tail end of May, I had a 3 month follow up to see how things stand.  They stand on point!

Bad cholesterol is down 20 points.  In three months.  Believe me, the happy dancing started in my head and my smile almost hurt.

Weight was down 5 pounds.  Not a huge drop, but it was still lower than my February appointment (and after lunch, fully dressed) and it’s worth celebrating.  The happy dancing continued.

The biggest news was the A1C.  It was still at 6.1 and a sign to the doc that I do not need Metformin and am on my way to prediabetic levels. You hear that. Prediabetic!  Once my A1C is under 5, I’ll be in remission.  I almost cried.  Seriously.

Doc also cut one of my blood pressure meds in half and said I may come off of them too as I continue to lost weight and get my numbers down.  She said to keep doing what I’m doing and recommended I add in exercise a few days a week.  I go back for more bloodwork in August.  I plan to see better results.

What am I doing?  Tracking my meals and water on My Fitness Pal has been huge.  I see how I’m doing and where I need to tweak things.  I eat more greens, oats almost daily, limit processed foods and sweeteners, and planned cheat meals.  My coach may not approve of the cheat meals, but I know myself.  If I do not have the flexibility of the occasional treat, I will end up on a free-for-all of all the forbidden foods.  Not that anything is really forbidden, just limited.

I’m looking at you, coconut, nuts, seeds, Nada Moo, and Go Max Go Bars. I love you all.

I’m walking more.  I take the psychos out every morning and get in a mile.  If I am up to it, I take another lap or two around the neighborhood. I keep a moderate pace and add faster intervals.  Xena has a pretty quick pace naturally, so when I’m ready to jog, she’ll be by my side.  Victor is getting older and likes to take his time.  He’s the perfect warm up or cool down partner.

My yoga/Pilates PT routine should be a priority, but it has slipped aside in favor of daily flexibility.  Just 10 minutes a day is the plan for now, but I see a 3-Week Yoga Retreat in my future.  I need more flexibility to help ease the daily pain and with recovery.  I am not 21 anymore and I feel it on a daily basis.

So, that’s the update. If you have any questions for me, just ask.  You know I’ll answer.  I know this is not an easy path, especially if there are chronic issues and emotional eating in the way.  I’m learning to work around my limits and finding my best path.  I hope you can find yours.

Until next time, peace!

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Victor thinks he should help me with my practice.