weight loss

Why I Believe in My Superfoods

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment
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This is how Superfoods make me feel! And, for a girl w a chronic pain and fatigue disorder, that’s pretty damn special!

Superfoods…  a health term that gets thrown around A LOT these days, huh? So, what are they? Why are some foods super and some not? GOOD QUESTION! It’s taken me a long time to figure it out too. If you want to know the truth, I’m still learning more every day!

My superfoods have changed the way I am able to live. I have multiple chronic illnesses that were being controlled by what I was putting in my body.

I don’t like veggies very much. I’m a very picky eater, my grandmother used to call me “finiky”… it’s a texture thing and an anxiety thing for me. If I think I don’t like it, I don’t like it… I know, grow up, Katie. I’ve tried. I’ve gotten better, but I’m just not one that likes a big variety of foods.

I know I can eat plenty of protein and fiber (kinda) and goods fats. Y’all do know the necessity of good fats, right? The whole fat-free thing is a bunch of milarchy. It’s crucial that our bodies get good fats and if they don’t multiple disease processes can appear. Good fats keep our brain working… our brain controls EVERYTHING!

Did you know you can get TOO MUCH PROTEIN, and it will make you gain weight just like sugar will? Actually, when you eat too much protein, it turns into sugar, and then fat. That’s why I’m not a protein shake kinda girl, I’m a SUPERFOOD shake kinda girl. Sure, I need protein, but I eat protein… eggs, steak, chicken, and bacon aren’t the hard part for me, it’s the veggies. Yes, I was that kid, and still am at 46.

So, how do I get my veggies, I have some that I love and we have them with dinner each night, some days I have Caesar salad w meat on it for lunch, but my Shakeology fills in the missing nutrition. #winning

Why Shakeology?

I took this holistic nutrition class and learned about adaptogenic herbs. Cool things, those adaptogens… they help my body adapt to stress. I didn’t know food did that!!! Did you?? Adaptogenic herbs help my body detox and fight the stress of everyday life and the toxic substances that I breathe in and ingest.

Then, I learned that Shakeology has digestive enzymes and prebiotics and probiotics. Why does that matter? Have you heard of digestion? I know, stupid question… Digestion is the process of absorbing nutrients to fuel our body. Here’s the thing, we need digestive enzymes to help absorb the good stuff and not the bad, we need prebiotics to help feed the probiotics. Those probiotics help digest the food we eat so we can absorb the nutrients. These enzymes and natural organisms used to be in our food.

Ever heard of phytonutrients and antioxidants? These are the super greens and funny sounding plants that provide immune benefits. Did you know with a healthy immune system you can fight off almost any disease there is, including cancer? I know I sound like a nut, trust me, it was new to me when I first heard it too. I am a total believer though, I’ve seen too many people get healthier by committing to holistic nutrition.

Did you know that antioxidants actually are like a detox for your body? Seriously! Isn’t that cool!? They help eliminate free radicals. What are free radicals? There are toxic substances that float around in our bodies from different environmental assaults (foods, stress, organisms, chemicals, etc.). Antioxidants eliminate those free radicals… SWEET, give me some! I’m all for free, but not when it comes to toxins in my body, that’s what weakens my immune system. Not cool!

So, what else do I need to tell you?? Oh, yea, there IS protein in Shakeology. What I found in the past was most protein shakes are whey or soy, both are inflammatory for most people. (More about chronic inflammation and how it contributes to disease here.) Whey, soy, and too much protein are going to cause weight gain, which is not what most people are looking for.

My choice for protein is plant-based proteins: quinoa, oat, rice, flax, chia, and pea. Why? flax and chia have omega 3 fatty acids which are good fats that my body needs. I don’t want whey because dairy is inflammatory. I significantly limit soy because soy is bad for our endocrine health, want to know more -> read this.

You see, Shakeology is my way of getting 70 different anti-inflammatory foods, most of which I don’t know how to source or prepare. That’s A LOT of holistic nutrition in a tasty treat, folks!

Superfoods are super important for the long-term health of your body. If you’d like to know more about the choices I make, reach out, let’s chat. If you want to join my groups, I’m happy to be your health coach, we ALL need a health coach (mine makes my world a much easier place to navigate). If you want to contact me via my coach website or order Shakeolgy, start here, or you can find me on Facebook @ Katie Pink Tolley

I hope you find a way to make your wellness journey enjoyable. Don’t be afraid to ask for help. We all get by with a little help from our friends. 😉

If you’d like to hear what’s so special about Shakeology from the developer herself (yes, HER, one of my heroes, Isabelle), click here.

Oh, I should probably add the health issues that I had that are almost non-existent now that I practice an anti-inflammatory lifestyle 90% of the time along with adding in Shakeology: Asthma, Allergies, Thyroid imbalance, Eczema, Restless Leg Syndrome, Irritable Bowel Syndrom, Constipation, Anxiety, ADHD, Sleep problems, constant stomach pain, Fibromyalgia and Chronic Fatigue Disorder. Yea, that’s tiring to even think about, so glad I found holistic nutrition and these superfoods. They’ve changed my life, actually, now I can live my life! #golden

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Graphic compliments of Beachbody

As always, Enjoy the Journey & Be Well. ~kp

Why I Believe in Functional Fitness

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment
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NEVER SAY NEVER

Contrary to popular belief, I am not superwoman… I’m soooo far from it.

I AM Katie Pink extraordinaire though… that works for me. It’s taken me a long time to figure that out. My path has had many avenues and many dead ends, paths that were laid out for me, and paths I foraged own my own. I’ve grown from all of it. What I’ve learned is that I need to keep FUNCTIONING at my most extraordinary. I don’t like the alternative.

Life is HARD. Life is always full of stressors. Life is about how we learn to navigate the challenges. I deal with a bad hip and short leg, Fibromyalgia, scoliosis, asthma, irritable bowel, and a few other diagnoses. I’ve lived with pain all my life. Having strong muscles to support my body equates to less pain. When I workout, I feel strong. Not only physically, but mentally and emotionally too. I am better able to “function”.

As a child athlete, I’d always been in decent shape. I didn’t realize all those years of soccer, gymnastics, skating, tennis, biking, hockey, etc. were actually like pain medicine. When I stopped doing all of those activities, the pain increased, I didn’t know why. I was young and didn’t think about how my body worked. I didn’t think about the everyday function of my body. I didn’t think that all those activities were keeping my muscles strong and “functioning”.

I was diagnosed with Fibromyalgia at 25, just weeks before starting nursing school. I was told to decrease my stress and exercise more. HAHAHA. That was an oxymoron knowing what the demands of nursing school were going to be. I didn’t workout, but I did work, as a waitress, the physical demands of the job helped to keep me strong in some ways but sure didn’t help that back pain. I was functioning, but barely.

I’ve learned a bit since that initial Fibro diagnosis. I’ve struggled with my pain, my sleep, my stomach, my hip, my anxiety, my ADHD, and that little voice in my head that doesn’t always believe in me (she’s not nice). I made sacrifices. I missed opportunities with loved ones. I missed opportunities to learn. I missed opportunities to enjoy my life… because I wasn’t functioning.

I’ve learned that the secret to dealing with chronic disease is maintaining “function”.

So, my goal is “functional fitness”… What does that mean? It means keeping my body functioning the best it can with all the stressors that life brings. Life is not going to stop and allow me to regroup and take breaks, it just keeps on happening. If I’m not happening with it, I’m losing. When I’m losing, I’m not functioning at my best. See the circle there?

So, what do I do? Strength training, core training, yoga, pilates, workouts that keep my body functioning. When I say functioning, I mean, full range of motion in my joints, no pain (or very little), a digestive system that absorbs nutrition and eliminates toxins, a sleep schedule that doesn’t leave me tossing and turning at night, a life that I can enjoy with the people that I love. That isn’t the way it’s always been, and it’s not fun to not function.

Non-functional means pain. Non-functional means sleepless nights. Non-functional means exhausting days. Non-functioning means missing important events and milestones. Non-functioning to me… means not living. It’s depressing and demoralizing, and I didn’t like it. That’s why I speak out about my health and how I’ve started to save myself.

In saving myself, I’ve saved my marriage and my family. In saving myself, I’ve also learned how to make my family healthier and happier. I’ve learned how to help them avoid chronic illness and disease, or at least how to make it more “functional” and that’s not easy.

Today, I wanted to share all this with you. The ones that believe in me. I want you to believe in you too. I’m an example of what you can be. I’m also willing to help you figure out the secrets I needed to figure out. I share a lot of those secrets in my health and wellness articles.  I also share a lot as a Health Coach because I enjoy helping people feel better. It helps me believe there is hope in the world. If I can help one person feel better, I can help two. And, one by one, we can make our world a happier and healthier and more functional place. That works for me, and I think it just might work for you too.

Enjoy the Journey, Friends… that’s what it’s all about!

exceed your limits

 

What IS Gluten Anyway?? – Digestive Health Lesson #4

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

gluten-freeGluten is the latest buzz word in nutrition.

But, so many people have no idea what it is.

When friends of mine with PhD’s start asking for more info, it’s time for an article about gluten and why it’s a problem.

So, What is Gluten??

Gluten is a the protein found in the seed of wheat, barley, and rye.

the-gluten-protein-is-mainly-found-in-the-endosperm-of-grain-kernel-seedHere is definition from Celiac.org:

Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
Read more here.

Why is it a problem? 

Gluten per se isn’t the problem for everyone (more on that below). It’s the amount of gluten in the standard american diet, and the tampering of the native seed.

When you look at the diets of most Americans, approximately 80% of meals have a gluten component. There is too much bread, breading, pasta, crackers, croutons, tortillas, etc. in our meals.

Gluten can be inflammatory for many people, too much gluten can be inflammatory for anyone. Inflammation can lead to other chronic diseases, I talk more about that in my article explaining how Inflammation is the root of most disease.

Chronic inflammation occurs because of a process called Intestinal Hyperpermeability, aka, Leaky Gut. I explain this process and how it leads to chronic inflammation in my first digestive health article.

The lifelong health issues I have come from being sensitive to gluten and dairy, but I do not have Celiac Disease and my sensitivity does not show up on allergy testing. That means absolutely nothing though. I learned more about Gluten sensitivity from a GI Specialist last spring during a Pediatric Conference at Children’s Hospital of Philadelphia (CHOP). Here are the numbers he shared…

  • 10% of our population has Celiac Disease
    • These people CANNOT eat gluten without major symptoms.
    • Many people in our population are undiagnosed, continuing to eat gluten will cause multiple health problems. Think ADHD, Thyroid issues, Irritable Bowel, Autism, Epilepsy, and the list goes on.
  • 40% of our population has Gluten Sensitivity
    • Symptoms are more subtle than Celiac Disease; stomach pain, headache, sinus issues, eczema, constipation, brain fog, lethargy, food cravings, mood swings, depression, anxiety, focus issues, etc.
    • It will get worse.
    • It will cause chronic inflammation and intestinal hyperpermeability.
    • It will most likely cause Celiac Disease if gluten is continually consumed, and will definitely lead to a host of other disease processes. (Please refer to the digestive health articles above for more details.)
    • **If you read some research, please note, some people in modern medicine will tell you there is no way to confirm gluten sensitivity. THIS IS NOT TRUE!! There is a way for doctors to check for gluten sensitivity!! It’s as easy as running a simple blood test for gluten immunoglobulins. I know this, because that’s how we found out my son cannot have gluten. When his Holistic Doctor did labs, the antibodies for gluten and wheat were 5-6 times normal. His Celiac tests and allergy tests are negative. I also know this because one of the top specialist in GI Pediatrics told me all the same stuff himself with research and a groovy powerpoint presentation!

One of the biggest reasons we need more awareness and sensitivity is the vast amount of food that contains gluten, and the vast amount of people, especially children that should not be eating it. If we look at the percentages above, 50% of our population should avoid gluten, yet, 80-90% of our public food choices contain gluten.

THIS IS A HUGE PROBLEM FOR OUR CHILDREN AND FOR OUR FUTURE!!!brain-fog

If you think it’s hard to function as an adult with stomach pain and headaches and brain fog, try being a kid, sitting in school after eating mostly gluten for breakfast AND lunch and having anxiety and mood swings… Is it the kid? NO, it’s his food! AND IT’S CHANGING HIS FUTURE! And, he’s a problem in class sitting next to your kid, and that’s why you should care!

I could go on about how reducing our gluten intake has changed my family’s health, but I’ll invite you to read through my blog a little more to find that out, there’s plenty of evidence.

If you want to read how gluten breaks down in our system and causes damage, read how “Getting ‘Glutened’ is Drugging My Kid!!”

I share because I care. I want a better world for me and you and our children.

Please, practice wellness so you live a happier and healthier life. Your loved ones will be awfully glad you did! Enjoy the Journey! 🙂

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Photo compliments of glutenfreesociety.org 

 

 

What is the 3 Day Refresh?

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

img_0186When I first started coaching, I thought, I’ll never do that detox stuff, I’ll just exercise and try to eat healthy. I am not one to stick to a plan, so I knew the meal plans would be a challenge, let alone a whole detox.

My lack of planning causes problems when it comes to sticking to the rules. It’s not that I’m some big rebel, although, I prefer to think of it that way. hehe. The truth is I’m just a picky eater that doesn’t have much faith in my ability to follow through on a commitment like a detox. I’ve had doubts for 40+ years, right up until I finished that Hammer and Chisel program last winter. That’s when I proved to myself that I’ve been wrong. I underestimate my abilities because of my fear. Don’t we all. It’s just a little (BIG) thing I call anxiety, we all have our struggles… but this post is about perseverance, so let me move on.

The 3 Day Refresh is actually an amazingly easy to follow plan that helps reset and detox the body in a natural and gentle way. This is not your “run to the bathroom” kind of detox. Well, I did pee a lot, but no explosive bowel issues, if you know what I mean. 😉

So, what is the 3 Day Refresh? It’s 3 days of shakes, veggies, fruits and healthy fats. Oh, and LOTS of water!! I actually found that I was better at eating my veggies and drinking all of my water when I did 3DR, I’ve been slacking on my intake since it was over.

I actually had more energy and felt great on the 3DR. I don’t think I eat enough most days, most of us don’t. I talk to people all the time that tell me they are tired, irritable, have trouble concentrating, etc… then I learn that they skip meals or don’t eat much. THAT’s THE PROBLEM! Most of us actually don’t eat enough, and that is just as serious a health problem as eating too much. Have you ever heard the term “hangry”? Most of us are hangry and malnourished and it’s not a fun way to live.

Nutrition fuels us, it’s what keeps us going. Most of the people that I talk to about weight problems actually eat very little, and that is a problem. If we don’t have fuel, or if we don’t have the proper fuel, our body does not function the way it is supposed to. Period. There is no way around it. I’ve learned that the hard way.

I decided that the 3 Day Refresh was a good way to regroup and start from scratch. Let me give you the details and daily schedule:img_0236

  • Wake up: drink water
  • Breakfast: Shakeology, fruit (can be combined)
  • Mid-morning: Fiber sweep shake
  • Lunch: Fruit, Veggie, Healthy Fat, and Vanilla refresh protein shake (there are lists to follow with lots of options)
  • Afternoon snack: Veggie & Healthy Snack
  • Dinner: Vegan meal and Vanilla refresh protein shake
  • GO TO BED BEFORE YOU GET HUNGRY (I just added that last part. 😉 )
  • You can have herbal tea.
  • You can and should add veggie broth to your dinner menu.
  • There are lots of “free” add ons like spices and fresh squeezed lemon.

My go to for snack time was roasted green beans (veg) with olive oil (healthy fat) with squeezed lemon (free) and red pepper flakes (free). fullsizeoutput_2f5dI NEVER IN MY LIFE thought I’d eat green beans for a snack, and I’ve done it a couple times after finishing the refresh! They are so good!!!

I’m sure you’re wondering  what kind of results I got? Here ya go:

  • lost 4 pounds
  • lost 3.75 inches total from my waist, thighs, hips and chest
  • slept better
  • had more energy
  • enjoyed learning new recipes
  • felt detoxed (did I mention I peed A LOT!)
  • I felt a little bloated in the evenings and had my fair share of flatulence at night, (LOL) but in the morning, I felt fantastic and ready for the day.

There were 8 different vegan recipes to choose from, some are highlighted as less gas producing than others. 🙂 The first night I chose the Carrot Salad, not sure why because I don’t like carrots. I was feeling adventurous and hopeful though. Needless to say, that didn’t go very well. #failforward

The 2nd and 3rd nights I had the Veggie Stir fry, and it was SO GOOD!! I’ve fixed stir fry in the past, but I’m fixing it differently now, and it’s actually easier! We’ve even had the stir fry veggies as a side for dinner since I finished the Refresh, the whole family likes them! Always a plus with a 10 and 14 year old! #momwin

I learn so much more when I trust myself and don’t let my anxiety stop me. A year ago, I wouldn’t have gone near the 3 Day Refresh, but I’m a different person now.

This coaching thing has helped me build myself up. I’m a lot braver about trying new things and challenging myself. Who’d a thought? This coach thing isn’t a half bad way to take care of myself, and the things I’m learning about me along the way are pretty cool. I’m proud of myself for trying something I NEVER EVER EVER thought I’d have the courage to do it or the perseverance to stick it out. But, I did, and I’m proud of myself. I’m actually planning to do it again. You should join me… for the 3 Day Refresh or for the Coaching thing, they are both life changing! 🙂

This is a different part of the journey, one that I never expected, but WOW, what a great ride!!! Detox is apparently an important part of Enjoying the Journey! 

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Digestive Health Lesson #2 – It all Starts with Inflammation

/ Katie P. Tolley, RN, MSN, CPNP-PC / 3 Comments

Dr. Tanya Edwards, director of the Center for Integrative Medicine (Cleveland), wrote that inflammation is now recognized as the underlying basis of a significant number of diseases.

Inflammation

Inflammation 101

Inflammation defined by the free online medical dictionary: 1. A localized protective response elicited by injury or destruction of tissues, which serves to destroy, dilute, or wall off both the injurious agent and the injured tissue.  2.The inflammatory response can be provoked by physical, chemical, and biologic agents, including mechanical trauma, exposure to excessive amounts of sunlight, x-rays and radioactive materials, corrosive chemicals, extremes of heat and cold, or by infectious agents such as bacteria, viruses, and other pathogenic microorganisms. Although these infectious agents can produce inflammation, infection and inflammation are not synonymous.

Dr. Edwards points out that anti-inflammatory foods have been used to combat Cancer and many other diseases, i.e.: Parkinson’s disease, Alzheimer’s Disease, many Autoimmune diseases, asthma. Here is the abstract from her article:  Continue reading →

How I Saved My Fibro with My Shakeo

/ Katie P. Tolley, RN, MSN, CPNP-PC / 1 Comment

Hi! If you’ve found this post, you are probably wondering what Fibromyalgia is, and then you’re going to wonder what Shakeology is, or you already are? So, let’s start there.

Fibromyalgia is a complex, chronic pain disorder. fibromyalgia-cycleIt involves multiple systems with the primary symptoms being pain, sleep problems, and irritable bowel syndrome. The root of these symptoms seem to lie in the nutritional issues and sleep issues. Other symptoms include irritable bladder, migraines, restless legs syndrome, impaired memory and concentration, skin sensitivities and rashes, dry eyes and mouth, anxiety, depression, ringing in the ears, dizziness, vision problems, Raynaud’s Syndrome, neurological symptoms, and impaired coordination.

IMG_2538Shakeology is a nutritional supplement that has globally sourced superfood ingredients like Proteins and Fiber that help reduce hunger and food cravings. Antioxidants, Phytonutrients, Vitamins, and Minerals help fight free radical damage and help support a healthy immune system. Adaptogen Herbs help the body adapt and respond to the effects of stress. Prebiotics, Probiotics, and Digestive Enzymes to help nutrient absorption and support regularity and healthy digestion.

Now that you have that knowledge, let me tell you how I believe the nutritional difference with Shakeology helped my Fibro…

I’ve had Fibromyalgia most of my life. I will be Continue reading →

How My Superfoods Help Me

/ Katie P. Tolley, RN, MSN, CPNP-PC / 5 Comments

Hi! If you’ve found this post, you are probably wondering what Fibromyalgia is, and why I say “superfoods” have helped me.

First, let me tell you about Fibro…

Fibromyalgia is a complex, chronic pain disorder. fibromyalgia-cycleIt involves multiple systems with the primary symptoms being pain, sleep problems, and irritable bowel syndrome. The root of these symptoms seem to lie in the nutritional issues and sleep issues. Other symptoms include irritable bladder, migraines, restless legs syndrome, impaired memory and concentration, skin sensitivities and rashes, dry eyes and mouth, anxiety, depression, ringing in the ears, dizziness, vision problems, Raynaud’s Syndrome, neurological symptoms, and impaired coordination.

IMG_2538Shakeology is a nutritional supplement that has globally sourced superfood ingredients like Proteins and Fiber that help reduce hunger and food cravings. Antioxidants, Phytonutrients, Vitamins, and Minerals help fight free radical damage and help support a healthy immune system. Adaptogen Herbs help the body adapt and respond to the effects of stress. Prebiotics, Probiotics, and Digestive Enzymes to help nutrient absorption and support regularity and healthy digestion.

Now that you have that knowledge, let me tell you how I believe the nutritional difference with Shakeology helped my Fibro…

I’ve had Fibromyalgia most of my life. I will be Continue reading →

Had NO IDEA I could Hammer & Chisel that last 10 Away

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

HAMMER & CHISEL 8 WEEK WORKOUT PROGRAM IS COMPLETE!!

WHOOP! WHOOP!!

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See the “Believe” in the background… That’s the Universe speaking!

Y’all read about my weight struggles in How the Hell Did That Happen… But, The Master’s Hammer & Chisel is how I finally lost that last 10 pounds. Yup, a home based workout program, all by myself, ha, not… the online accountability group I was part of made ALL THE DIFFERENCE!!! Who knew?

I knew the last 10 pounds had to go, but I wasn’t sure how that was actually going to happen. I am 44 , have 2 kids, hubby, work, and all the other stuff that goes along with life. The first part of my weight struggle was hellacious, then I figured out the yeast intolerance, Thank the Gods! I got rid of the majority of the weight in 6 months, but since then, I haven’t been as strict with myself. I’ve been trying to Enjoy the Journey! I knew it needed to go (the weight, not the enjoying part), but wasn’t sure how.

Then, I saw the Hammer & Chisel Test group my cousin Nikki was running. The Master’s Hammer and Chisel is a Beachbody program that launched in December 2015. I have always liked weight training, I hate I’m not a fan of cardio. So, when I saw this program, I knew I had to try it. Why not, looked fun, and I hadn’t been working out regularly for way too long (I’m talking months). The occasional walk or bike ride or Sun Salutation wasn’t quite doing the job. I needed to tone up, and this was the Universe throwing an opportunity right at me. OK! Got it. Email Nikki. Get the program. And that was a little over 8 weeks ago. The rest is history!

For those of you that struggle, I totally get it. You can look at my picture and say to yourself, nope, never going to happen for me, I’m too far gone…. NO. YOU. ARE. NOT. I honestly thought the same thing. I was heavier than I had been when I was pregnant with my kids, I gained over 40 pounds in each pregnancy, and lost it, and I was 10 years older. BUT, staying the same was not acceptable.

I was so happy that I figure out my weight challenge, but I didn’t think it was realistic of me to expect that I could get rid of it all when I was over 40. I mean, look at our society, everyone struggles with their weight. It’s an epidemic, why did I think my struggle was going to be any easier? I didn’t. It was discouraging, even after I learned of the yeast allergy and took off over 30 pounds. I plateaued for a year, and that was ok, kinda, well not really, but I’ve moved past it.

NEVER SETTLE FOR GOOD ENOUGH

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When Sagi says Flex, You Flex!

NEVER GIVE IN

Our society just accepts that we are all going to be a little “fluffy” as we age. I personally am NOT GOING TO ACCEPT THAT! NOPE! Never did follow a crowd. I truly believe the weight epidemic has to do with what we allow to be “safe” in our food supply. I just don’t understand why people think it’s a good idea to eat things made from chemicals- if you eat sugar free, you probably eat chemicals. Ever had food dye, um, made from petroleum oil (Yes, that thick nasty kind). There are so many foods that are just inflammatory foods to our system. YOU ARE WHAT YOU EAT!! If you eat things your body can’t process well… well, how is your body going to react? Hum? It’s not going to function well, more details here. (Sorry, jumped on the wrong soap box for a sec. Back to H&C…)

So, when Nikki was offering a test group of the new Hammer & Chisel workout program that was low-impact and weight training based, I wanted in, Big Time! I think this group was really for BB coaches, but she let me in (love that girl), and I’m so grateful. Not only did I love it, I lost that last 10 pounds and then some, and feel better than I have in years! (Oh, and now I’m one of those Beachbody coaches too. 😉 )

Well, a picture speaks a thousand words, so let’s just go to the pics…

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I love the workout routine that I have created. Being in the accountability group made me more motivated from the very beginning. It was SO MOTIVATING for the duration though, I’ve never had that kind of support, and I’ve been working out for decades. I was inspired to do my workout so I could post and chat about it with my H&C Test buddies that were doing the same. We were all (mostly) on the same schedule, but at our own home, on our own time, dealing with our own life. We all checked in each day to see how the others were doing, to give support and motivation, to complain about a workout, to post a sweaty pic, or complain about missing a workout because the kids ruined our schedule. It was really encouraging to be surrounded by so much positive!

I guess you want the final results, huh? Here ya go…

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Week 1, 3, 5, 8… WHO IS THAT? #goalscrushed #feelsfantastic

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8 Wks: -14# (photo shot of my notes wasn’t updated, oops) & -15.625″ WHAAAAT?!? I suck a thigh measuring…and, yes, my legs are different sizes. :-/

I’m learning the best way to enjoy this journey is to share it with others. It is encouraging, inspiring, and truly makes the world we live in a better place.

Please share a smile, share a kind word, a hug, just share positivity… It matters!

Until next time, Enjoy the Journey!

*If you want to know more about my H&C journey or want to know more about H&C, please comment below and I’ll be in touch, or email me.

**Every individual journey, success and challenge is different. You have to be the change you want to see.

 

How the hell did that happen? 50 pounds later…

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

Growing up as an athlete, weight was not a problem… until my teen years. I stayed fit multiple ways; there was soccer, gymnastics, swimming, roller skating and ice skating, field hockey, tennis, weight training and the list goes on. As an adult, I controlled my weight by eating healthy, walking, weight training, waitressing, bartending, nursing, biking, swimming, pilates, yoga. I even taught pilates for a year when Drew Elizabeth was a baby. Best shape I’ve ever been in, and I was 35 and had 2 kids! I love pilates and thought I’d do it forever, but then I started my graduate program, and my exercise habits took a slow slide into the dumpster.

I was over 40 when my weight was creeping up, quickly, and I felt like a prisoner in my own body. I couldn’t figure out what was wrong… I gained 30 pounds in 8 months! It all started just after my brother’s wedding in April 2012. My goal has been to get back into that dress.

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April 2012, 40 years old and feeling good (before the gain).

So, when I hopped on the scale at the Y in January, I thought it was broken. I know that sounds like a joke, but, I really did. I went to my friend’s house. I told her I needed to use her scale, because I didn’t own one and the one at the Y had to be broken. I came back down the stairs stunned.

The scale wasn’t broken.

I gained 30 pounds in 8 months! WTF! How the hell did that happen??? 

I had a plan. I joined the 3 month weight loss program at the Y.  I went to cardio classes at 5:30am, which is almost impossible for me (Fibro is a chronic fatigue disorder), but I did it. I was doing weight training, I was walking. I was working out 6-7 times a week, even won highest attendance in that contest. I lost 4 pounds in 3 months… What?? That’s it!! 4 pounds! I have never had trouble losing weight. It’s never been easy, but I know how to get it done. Well, I thought I did. I was struggling.

Off to the doctors… primary doc, endocrine doc, neither of them thought there was a medical problem. Katie was just gaining weight, it happens when women turn 40. WHAT!?! NO! That was not acceptable. But, what was I to do. I kept struggling.

In March 2014, I was heavier than I had been when I was full term pregnant with either of my children. This couldn’t be happening. How was this happening. I was crying almost every day when I got dressed. I didn’t want to get dressed. I was so depressed and disappointed with myself.

I went to a friend’s 50th birthday party and a college roommate’s wedding that month. I was so very happy for them, and I hated how I felt inside and how I looked on the outside.

I hid. These are the only pictures I can find of me at that time.

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Top right, February 2014, before I knew, I was swollen and inflamed. Left and bottom right are about 4 weeks into my purge. You can see my face is a bit less swollen. But, my stomach was so upset in both of these pictures. I can still remember, and it was almost 7 years ago.

I had an epiphany one day reading a Fibro blog, I clicked on a link to yeast allergy because I was somewhat familiar. I was worried I might have some of those symptoms. OMG… Did I have some of the symptoms??? I. Had. Every. One. 

Let’s see if I can remember them all…

  • dry skin
  • constipation
  • bloating
  • stomach upset
  • asthma (it got so bad I went back on meds I hadn’t been taking for years!)
  • Irritable Bowel Syndrome
  • eczema
  • thinning hair
  • yeast infections (yup, those kind of yeast infections!)
  • sleep problems
  • dandruff, with fungal patches on my scalp
  • UTI (never had a UTI except when I was prego)
  • major sugar cravings
  • mood swings
  • anxiety
  • acne
  • the list seems to go on and on…

It. Sucked.

So, what to do? Fortunately, I’ve got this friend… Thank God I have all kinds of knowledgeable friends. Remember, Kathy, the allergy RN from my allergy posts? She got a text real quick… not only did she agree with me, she thought the same thing when she’d seen me the previous week.

So, how do I fix it?!?!? Avoid the following:

  • Sugar
  • Processed, packaged foods
  • Vinegar, anything vinegar based
  • Leftovers past 24-36 hours old, they start to grow organisms, a healthy GI tract can tolerate this, mine could not.
  • Yogurt has a ton of sugar, beware.
  • All berries/grapes and other fruits naturally have fungal organism, that white mold that shows up after 5-6 days. Our GI system should be able to break that down, unless it’s inflamed and leaky, like mine was!
  • Breads with yeast (flatbread and crackers would be ok on occasion)
  • Wheat is a cross-contaminant, so I should avoid that.
  • Wine (!problem!) I had to do all this AND avoid wine… because it’s fermented. Oh, champagne is even more fermented. (A girl’s gotta have sip on occasion, so I do enjoy a mimosa (or 2) here and there!)
  • Alcohol is fermented. (…but Vodka is distilled!)
  • Change to coconut and olive oil, avoid vegetable oils because they are inflammatory, be sure to buy quality items.
  • Balance your Omega 3 oils with your Omega 6 oils. (Fish oil, tuna, coconut, olive are Omega 3 sources.) I get my coconut oil here.

So, basically that leaves veggies and meats, with no marinade. I did come up with some good dinners like this one. This was actually last nights, and it was yummy.

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Chicken with fresh lemon, garlic, salt, pepper, italian spices over baby spinach with peas and sweet potatoes. Now that I’ve changed, I think this is scrumptious. Actually, it was!!

I’ve learned more about cooking with dry spices, and now wouldn’t do anything else.

I’ve learned that I prefer to put my meat on a bed of greens, and don’t really need salad dressing if I have it that way. Good luck finding salad dressing without vinegar or soy. Soy is a huge inflammatory. I avoid it at all cost, along with the other inflammatory foods.

What I’ve learned in my research over the past few years is that inflammation is the root of most health issues, including obesity. Now that I know that, I look back at the struggles I had in my life with my weight, my fibro, my asthma, my skin, my irritable bowel, my anxiety, and it all makes so much sense. It was all because of food intolerances and gut imbalance that I knew nothing about. I know I’m not alone… look at the obesity epidemic in this society.

I encourage anyone that has weight challenges to learn about inflammation and leaky gut syndrome. Knowing this knowledge will change your world.

Besides diet changes, what should you do:

  • Probiotics to help balance the gut.
  •  B-complex, Vit C 1000-2000 mg, Vit D 2000-5000 IU each day, omega 3. Most multis don’t have enough in them unless they are a high dose. In my recent readings, I’m learning more about the CRUCIAL role of Vit D, which is really a hormone, and essential.
  • Purge from the above foods listed for a minimum of 6-8 weeks, then slowly try to reintroduce some things. Still only eat them on occasion. Adding fermented foods back into your diet is helpful for a healthy gut if you don’t have candida.
  • Exercise, at least 3/x week, but daily activity is important.
  • Find ways to manage your stress, this is crucial! Cortisol changes everything. High cortisol makes is really hard to be healthy in multiple ways.
  • 8ish hours sleep should be a minimum. WE HEAL WHEN WE SLEEP!!
  • Change your cookware to avoid non-stick chemicals like teflon. I use solid ceramic Xtrema by Ceramcor.
  • I have found that eating Paleo/Anti-inflammatory is the way to go for me. I have decreased my grain intake significantly.

There wasn’t anything easy about it. I honestly didn’t think I’d see the day I got back into the dress I wore to my brother’s wedding. But I have, comfortably.

This was part of my journey that was and continues to be a real struggle. I wanted to share, because I think there are an awful lot of people out there going through what I went through. You don’t have to.

Of all the chapters I’ve lived, I must say, this was a really tough one. I have learned an awful lot from this part of my journey, and now I can share some pretty important health information with others.

I knew I needed to write this post when I first learned what was going on. I prayed my journey would have a happy ending. I can’t tell you how happy I am that I’m writing and telling you all about the successes. I hope it helps you!

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January 2016, 44 years old, 50 pounds lighter than my max weight. BAM! HELL YEAH!