Cautionary Tale?

Ok, maybe I am being dramatic with this title but I learned an important lesson this week that has inspired me to blog. As many of you know, I went to Italy and enjoyed every moment of the great food and now it is time to get back to clean eating… wa-wa-wa. So, I have tightened the ship now that I am home and eating high nutrient, whole food with moderate caloric intake. Basically I am consuming a lot of salads, vegetables, beans, nuts and seeds. Also, I have adjusted my workouts to the demographic of post menopausal goddess which translates to lifting heavy weights, HIIT, sprints and jumping. All my favorite things … NOT .. well actually liking it better, kind of grows on you like that annoying cousin. Now that you have the backdrop of the story, I will get to the point. Along with my eating, I have equipped myself with technology to measure my progress in my health journey. I am a data girl subscribing to the concept of information is power. However, in this case which I am finding out the hard way, that measuring everything is not always the best choice.

I have been wearing the Oura ring for many years based on my good friend’s Laura recommendation. I have loved seeing trends with my sleep, vitals, readiness and other health measurements. I also subscribed to the functional health app. which democratizes proactive monitoring and interpreting a panel of 100 blood tests. And now just to have one more data point, I decided to wear a glucose monitor to see how my body reacts to food, stress etc.. In other words, I have tried to automate myself thinking this would help me on my wellness journey.

This all sounds like a smart plan until the finding of my gadgets begin to contradict one another . It started after I had the proactive blood work and for the most part the results were great. However, it showed that my cholesterol was high and thyroid was a bit off. This was confusing because I had these tests a few months ago with my doctors and all was well. So with this new information, I rushed back to my physician who reviewed the reports from the functional health app and declared they made no sense. She retested me in the office to ensure there were no issues. And guess what my thyroid was fine and aligned with more former results a few months ago from my annual check. In addition, I received a kind but firm lecture from her with the general message, “measuring for no reason causes more issues than it helps at times.” She was right.. but yet I continued…

As mentioned previously, I bought a glucose monitor that integrates with the Oura ring. I have to admit I got sucked in to whole longevity marketing vibe and late night scrolling on social media. Anyways, I wore the first monitor for 15 days while eating my healthy protocol and everything was normal – my sugar was steady range. I decided about a month later to wear the second monitor to make sure I used my full investment and everything started out the same with no big surprises. However, about 11 days into the second round, my glucose shot way up and I could not bring it down. It said my body was stressed yet, I felt absolutely great. I tried not to panic and took advice from Chat GPT to bring it down such as deep breathing, drink water, and brisk walk around the block to no avail. Then, my mind took over – like OMG, I am sick and I do not even feel it. I started to rationalize this crisis away, maybe it is a fluke or I ate too many berries but I could not get the glucose down for 2 days no mater what I did. I was eating low glycemic food and found it hard to believe that flaxseed was throwing me into diabetic shock. It was totally weird and freaked me out. Should I go to urgent care ? I was having a major malfunction and honestly losing my minds bit. I asked a few friends in the medical profession and no one seemed too worried and thought maybe I was burning glycogen – and it could mean that I am healthy. Ok that made me relax a little. Things seemed to somewhat stabilize trying to maintain low stress, drink water, exercise after eating and watch my food. It was a little better but still high. Then I was complaining to another friend who suggested that the monitor maybe failing/defective as it gets close to expiration. Her son has diabetes and this happens frequently. When I checked the monitor’s age, I received a message that it was expiring in 24 hours. So I think it was glitching out and maybe I was not having a significant medical incident. When I calmed down and reflected, can you believe I actually considered buying another monitor to double – triple check… but I did not because that is super crazy- right? This is an honest moment, please do not judge – ha-ha.

Moral of the story – don’t obsess by measuring the inner workings of your body just trust your inner senses. These tools that were supposed to help, actually made me a bit insane. I think it is important to get in tune with your body, health and not rely on technology to dictate your journey. I need to pull back on hourly measuring to once a week or month and focus to trending in the right direction. I added so much stress, cost and activities that were counter productive to wellness with technology. So I guess this was a cautionary tale of stupidity…. To be healthy you need to relax, be patient, stay the course and really take the time to get in touch with how you are feeling. Embarrassing but true… Sometimes the old fashion way is the best way !! Oh … and happy and healthy Thanksgiving to all!

2024 – It Is A Wrap…

A year ago, I started this blog to share my health and wellness journey, and it is hard to believe that we are about four hours away from the New Year. I wrote this publicly to hold myself accountable by blasting it to the world. And in true Risa fashion, I have waited to the very last minute to complete my final post for the year. Yes, I am that person, who measures my performance with numbers and tasks – cannot take the HR out of this girl…. It is a blessing and a curse – ha-ha. Well, upon reflection, this has truly been a year of growth for me in mind, body, and spirit. I wish I could say financially as well, but I leaned heavy into self-transformation. Obviously, I need to pull back in 2025 and join the real working world again to fund this excursion – anyways… It is not cheap to be on a spiritual journey… but that is topic for another time and place. So, let us just say I am rich in experience in 2024 and actually feel I needed it (time well spent).

I really jumped in headfirst, learning and implementing actions to improve my wellness such as gaining a better relationship with food and not just stuffing my mouth with mindless eating and sweet addiction. I schooled myself in nutrition and thinking of food as fuel and medicine opposed to comfort. This reframe has helped me immensely and I have officially broken up with sugar, salt, oil and processed food. Good-bye bread, pizza, cheese, fake meat, and seafood, we are over! HELLO romaine, broccoli, beans, nuts, tofu, cauliflower, cabbage and berries. My new favorite friends who make me feel a hell of a lot better and have alleviated cravings and adopt satiation (who knew?). People ask me, how can I do it and honestly, the first few weeks were a little rough, now my taste buds have changed the other stuff is not even appealing. Food in packaging, boxes, plastic, cans – scare me – I am definitely a produce girl now 😊.

Another topic, my digestion…. It was a big oy when I started this blog. I was bloated, my stomach hurt, things just did not seem right (will try not to be graphic – but it was gross – my body was sending out a SOS – save our stomach). These are times I do not miss. Now things are just in flow and balanced. Gut health is real and so is the connection to brain functionality. I feel like I am performing at a higher level intellectually and it is showing up in all aspects of my life – including work $$$$. Moral to this story, do not let your brain go to shit (literally 😊). You are what you eat… and you can get higher billable rates when you are sharper. Thank you natural fiber and all you do.

A shout out to Cely, Shannon, Vanessa (others too) and her studio CelyFit (now accepting new members for 2025 – so fun!!!) Being in a community setting and dancing, lifting weights and yoga has been a game changer. Experiencing joy and happiness by pushing yourself is rewarding. Learning choreography, gaining some new moves for that one moment when you hit the dance floor at a wedding, bat mitzvah or random bar situation could be invaluable. One of my goals this year was strength training which was, may I say something I dreaded, has actually turned into an activity I look forward to. Continuing to feel stronger, see muscles define and improve balance is completely motivating and also makes you feel like a bad ass. I mean, I could probably chase down criminals and hold my own. Well, that may be a bit dramatic but I like the results both inside and out. 2025 – is going to be about the six pack, as I have an undefined 2 -3 pack”ish”. My arms, shoulders, legs are looking somewhat good for my age but always opportunities to tighten.

I took on the goal of improving my sleep and that is still a work in progress. I have definitely adopted better sleep habits and hygiene. I invested in great bedding, eye mask and a bedtime routine. The area that helped me the most was my Oura ring which kept me honest (damn it – you cannot outsmart technology) and the biggest thing was stopping eating at least 5 hours before I went to bed. When you are still digesting your food… it makes for some terrifying dreams and sleepless nights (at least for me – and I am sure you too). I discovered day naps, and I find them to be a great pick-me up which refreshes me. Although, I have been taking them less as I continue to eat better… go figure!

I have never been a deeply religious person however, I have found a sense of purpose, depth, and stability with spirituality. When I say that, it is understood that we are all connected, we are light, part of source and there is a bigger universe out there. We are here on earth to gain human experiences otherwise known as life lessons. This construct works for me and helps me stay grounded and content with my life. I am less stressed, try not to sweat the small stuff and try to do better and be better. I have found a community of like-minded people who have been a great support system as we learn and grow together. I have tapped into my gifts in energy work and using my intuition to guide myself and others on this life journey. I suppose whatever faith, religion, or belief system you have, serves the same purpose. Having an institution to anchor yourself into is a powerful way to gain your footing to move forward and grow.

My relationships are “everything” to me and I am really grateful for all the people in my life. I feel very blessed to have an amazing extended family (those that I am really related to and others that I feel aligned with). Being a mother to my beautiful Isabelle is a gift and it is my calling to be here for her. However, I never thought I would learn as much from her too. I cherish our time together and thankfully we have had a lot this year. I also loved my time with Ella (my sweet pug). There is something so magical about the bond with your pet, especially a dog who served me well and needed to be supported as she aged. Our walks and quiet time on the couch were some of the deepest moments that I take away from our relationship. I miss her immensely but know she was tired, and it is my moment to get out and explore the world.

Last but not least, being the measurement gal I am, seeing the positive results on the scale, in my bloodwork, energy level and yes hair growth, I am really reinvigorated. I feel younger, vibrant, and more ambitious. As I reflect about this year, I am enormously proud that I achieved my goals, especially overcoming the power of food over me. I have exceeded what I set out to do. I know the journey never ends as I enter into maintaining weight while growing muscle mass. This one was a toughie for me and I DID IT!!! There were definitely highs and lows this year, it has been a bit of an emotional rollercoaster but overall, I am really happy and satisfied as I close out 2024. Wishing everyone a happy and healthy new year. I look forward to continuing to blog and keep you updated on my boring life. I want to travel, expand my horizons, continue the health journey, and even help others to realize their goals too…. That is a wrap for this year. Thank you for reading and supporting me as I overly share to friends and strangers around the world. 😊

Transformative Actions

Back in September, I wrote about what I thought was going to be a great doctor’s visit after all the hard work of better eating and losing weight. Although I had many positive affirmations at the office, my blood work indicated otherwise. I was stunned to see that my cholesterol was high (I never had a problem that I was aware of before) and my LDL was borderline not fabulous. This made me rethink my eating approach one more time as I did not want to go on medicine. Unfortunately, I had high hopes for my new doctor to help me through the interpretation of my numbers and how I could improve them naturally. Another shocking truth which is no secret, most doctors are not trained to assist in using your body to self-correct, which is a great shame. We have become a society of solving problems with medicine instead of getting to the root cause. After piecing different data points together using various experts and non-experts, I decided I needed to adhere to a eating plan that would be more than just losing weight but helping me thrive.

I had improved my lifestyle over the course of the last year and a half, but it was time to learn about nutrition and take matters into my own hands. I turned to Dr. Fuhrman who is a nutritional doctor and been practicing and writing books for 40+ years. He is data and nutritionally scienced based. I listened to podcasts, read his books (again), joined his membership to understand not only the “whys” but to operationalize this program in my life. I am always a little dense when people talk in concepts when I just want to know, “when do I eat beans and how much?” I finally found the answers I was looking for and felt more confident that I understood what the heck I was supposed to do. His program is about moderate caloric intake that is nutrient dense. Otherwise known as greens, beans, onions, mushrooms, berries and seeds/nuts. When combining these foods (and eating a ton of salads, soups, etc.), you get a well rounded diet of nutrients that basically fill your soul and tummy. This provides high fiber for gut health and slows intake of fats and other needs that allow you to stay satiated throughout the day. I am amazed how well it works considering my obsessions in the past (after worrying about Isabelle – a parental must) was what was I going to eat for my next meal. I am embarrassed to admit but true – I was addicted to low quality processed food. It never filled me up and left me with cravings and self-esteem issues. Boo Hoo ☹.

Anyhow, I decided to join one of the pre-holiday challenges introduced in the Fuhrman community. It was 21 day program where there were classes, interactions, recipes, motivation and web meetings with Dr. Fuhrman. This guy is 70 years old and has a six pack – kind of freaky. As I heard these amazing stories about health transformation, nothing shocked or surprised him anymore. People made miraculous turnarounds in their life from stage 4 cancer, diabetes, multiple-sclerosis and more … now they were healthy. Also, a side note which I think is super cool, he used to be a professional couples skater and I believe he may have gone to the Olympics in his day. He shared that we would go through a detox state where we may not feel well in the beginning – but I did not experience any of that. I think I had slowly transitioned and the final push was not that difficult. I made the recipes, and a few of my own (thanks to Charles – my chef boyfriend who by the way has been completely supportive – major shout out to him), and they are all delicious. When you get off of low nutrient food, your taste buds change and you lean into the foods that you are supposed to eat as a species. What used to be bland, now feels very flavorful and fulfilling. What a journey this has been, I am still a little in shock that I am down ~90 pounds.

I am happy to report in the last 2 months+, I have not only reached my goal weight but have gone beyond in this plan. Your body naturally goes to the right weight for you – so weird and exhilarating too. I redid my bloodwork and my cholesterol was down 47 points (still have some work but am in normal range), my HDL Cholesterol was down 20 points, LDL was down 28 points and all in the normal range. I have more energy and feel younger – as my Oura ring states too (can’t make a well-being statement without it 😊). There is still some more work as well as maintenance to continue with, but boy – what a difference two months can make. I feel in flow with my body and you know what – damn proud of myself!!! This is probably the biggest accomplishment of my life as this was the problem I struggled with over the years. I really needed this … GO ME! Now back to the grind… should I eat broccoli or cauliflower? Such life choices – hmmm… Wishing everyone a very Happy and Healthy Holiday. I think I have one more blog to come out to satisfy my monthly publishing goal… stay tuned.

The Secret Sauce

I really appreciate the nice response I received to my first blog post. I was nervous to expose myself and talk about this personal topic. Weird… since I have previously shared with the world my bout with cancer and my innermost feelings when my husband died. What can I say, I am strange! Well moving on, health and wellness should theoretically be easy to manage – just eat high quality whole food, move daily and be mindful in heart, body, and soul. However, there is so much information and opinions that contradict one another. When you think you are on the right track, a new study is published warning of imminent danger if you continue with your adjusted lifestyle. It can make you crazy, want to throw in the towel and hightail it to your local Krispy Kreme establishment STAT.

As I shared in the last blog, I started my weight loss journey on January 28, 2023. I had been thinking about doing it so many times and now I was finally ready. I needed to do something drastic to get things moving. I was in such denial and shame that I could not even get on the scale to know my starting point. It took me about 4 months before I could face the music. Now you may ask, how do you know how much you actually lost? The answer, I conservatively reversed engineered the average weight loss and time on the program.😊 Funny, I was never great at math in school but I have acquired statistician skills when it comes to probability of volume of pounds off my body.

So now I come to the title of this post, The Secret Sauce… what did I do to achieve my results? First of all, many people just assumed I was on Ozempic or a weight loss drug… which I was not. I recognize this is a great tool but I avoid taking unnecessary medicine. However, I do like their commercials and find the tune catchy, O..o… o … Ozempic, and get a lot of pleasure singing on repeat, especially to annoy friends and family. I actually followed the program called Optavia. It involves portion control food (fuelings) and one lean and green meal daily. I am not an enthusiastic fan of eating from a packet and generally am opposed to processed food. When I raised this concern with my doctor, she said that being obese is more dangerous than anything else. As I write these words, I am kind of embarrassed about my healthier than though stance when I clearly was not taking care of myself. Needless to say, although this approach is a bit controversial, the core science and supplemental tools provided to us are excellent.

The philosophy of Dr. Anderson, the creator of this eating regime, is that the typical western diet consists of foods that raise your blood glucose (sugar) which elevates insulin. As insulin rises, blood sugar falls below normal and sets off the brain to send messages to your body causing cravings. You reach for unhealthy options such as sweets, salty food and never feel full. You basically embark on a roller coaster of bad eating. There is a larger explanation of what else happens with your body. Let’s just say, I was on that scary ride of binge eating and had not gotten off in over a decade resulting in packing on the pounds.

The plan is structured for participants to eat smaller meals every three hours stabilizing blood sugar and insulin. And I must say there is something to this concept, it really works as I am eating less and feeling more satiated. I always thought I had a self-control problem which brought me a lot of embarrassment when in fact it had more to do with a chemical response from the food I chose to eat and how my body tried to stabilize.

Now in the spirit of being transparent, Optavia gets negative reviews because it promotes limited calories during the weight loss phase which is considered not sustainable long-term. Also, Optavia relies on coaches to sell and guide participants and lets just say some are better than others (my coach Sherri – also big sister in the sorority was awesome and adjusted to my needs). However, there are great resources included, helping you understand science, your body and making healthy habit changes. Most people never read these two very large books (I did). There is a lot of time and effort spent on aligning mindset for behavior modification. It is too bad, as there is really useful information and nicely organized material to help people through a long-term shift. Ok, enough of the preaching – people asked so I am telling them… By the way, I am not a coach or involved in earning any money to promote this program. I am only sharing my experiences and observations .

On the downside, the food packets were rough on my stomach (I will not go into great detail on this one), but I still have PTSD from vegetarian chili and the pancakes. To solve this problem, I transitioned to real food mimicking the fueling protocol from a nutritional standpoint as I still have about 10 pounds to go (which by the way are coming off slower now – like ounce by ounce). I eat 5 fueling equating to 120 calories each – consisting of higher protein, lower carbs/sugars. I then eat a big salad (low glycemic index) with protein for dinner and lots of water. Once I lose the rest – there is a transition plan to incorporate more calories and foods to stabilize – which I have not started yet – stay tune to a February launch. AND THAT FOLKS IS…. The Secret Sauce.

In addition to my new eating lifestyle, I have continued to exercise which includes walking/jogging, Zumba (shout out to Cely) and long strolls around the subdivision carrying my 20 pound pug, Ella. In 2024, I am going to focus on lifting weights, building core strength and balance as these activities are important and I need to improve on them.

So here is the big wrap-up – I have lost over 75 pounds and did not use Ozempic, but fondly sing the tune. I feel better, not dominated with thoughts of food, mostly feeling satisfied, nervous not to fall off the wagon and have more pep in my step. I recognize wellness constitutes more than weight loss and I will explore all aspects but you asked and therefore I am sharing … how I did it. Not glamorous, a bit boring as it always goes back to calories in and out. One thing I can say, this program yielded results and I am all about that …. Wishing everyone a very happy and healthy holiday season. I am off to unplug with Isabelle and slide into the New Year – refreshed and relax. Peace to all!