Monday, March 19, 2018

Thyroidectomy Weight Control: Buying Exercise Equipment

You have decided to get in shape. You aren't interested in joining a gym. So you have decided you need a piece  of exercise equipment to make that happen. Congrats!

First, you don't really need a piece of equipment (treadmill, stationary bike, elliptical, etc). You just need to go outside and move: walk, jog, run, whatever. But perhaps going outside isn't an option (for whatever the reason) and you are determined to make a purchase.

First (as always) check with your doctor before starting exercise. You aren't as young as you used to be, and your doctor will have some good and effective ideas for you to try. For example, my doctor told me to use an elliptical because it would be easier on my joints.

Next, whatever piece of equipment you get, make sure it has plenty of handles and bars. Most people give up on using the equipment and use it, instead, to hang and dry clothes. You want to make sure there are a lot of places to hang things.


And that brings me to my third piece of advice: don't buy new. It is very tempting to go to the store and pay a lot for something shinny and new. Don't do it. Look at the classified or craig's list and you will find a lot of equipment for sale. Most people buy the equipment and then don't use it. And many of those people will get rid of it instead of hang clothes on it. Often these pieces of equipment have  only been used a couple of times! And you will pay pennies on the dollar!


I have a fully stocked gym in the basement of my house - nearly all of which stocked, pennies on the dollar, with slightly used gym equipment!

Different equipment will have different bells and whistles and stuff: digital displays, coaches, phone connection, disco lights, etc. Just set yours up in sight of a TV with a fan to blow on you and the bells and whistles won't matter. Sure the bells and whistles are fun.. the first several times you use it. Then you'll realize none of them really matters.


If you are getting a treadmill or elliptical, three things do matter: (1) The length of the track. If you are tall, you will need a long track. (2) The weight limit. They always over estimate the weight limit so if the limit is 275 pounds? You better be under 250 or the machine is going to break. (3) The incline. You want to be able to simulate walking up a slight hill. It doesn't have to be a crazy 30% incline, but you will want some kind of an incline (10% is often fine) to continually challenge yourself as your body adapts to the exercise.

If you are getting a stationary bicycle or an elliptical, you want to understand the mechanism that provides resistance. Some devices will use friction as resistance by pressing rubber pads against the moving part. Other devices will use magnets for the resistance. I find the rubber pads make a lot of noise and wear out. On the other hand, magnets must be powered by a battery or an electrical outlet. Batteries tend to give unequal resistance - all dependent on the charge of the batteries at the time of use. So, here is my recommendation: magnetic resistance via electricity - the device needs to plug into the wall. If it doesn't plug into the wall, make sure you can still purchase the optional electric cord so you can plug it in.


You want to try it before you buy it. When you try it, listen for sounds such as rattles and squeaks. The sounds might not show up until after the machine warms up a little. Small squeaks become big squeaks and will drive you (and everyone in your house) nuts. You also want to feel for nice fluid motion. Even a small bump or jolt will lead to joint pain over prolonged use. If you are handy, you can usually order the parts and repair the equipment yourself. If you aren't handy - stay away from equipment that is demonstrating problems.


When you get the equipment home, you want to place it on a rubber mat even if using the equipment on carpet. It can be a thin rubber mat or those foam floor puzzle pieces - it doesn't matter. The mat will protect your floor, will protect the equipment, and will protect you while in use.


If you decided to go with used equipment, you might not know how long the equipment sat unused. Most equipment is lubricated with a long lasting silicon lubricant. However, time, dust, and lack of use can cause the silicon to become ineffective. You should give all the moving parts a once-over with a high temperature silicon lubricant.


There you have it! My advice on obtaining home exercise equipment. Let me know how it goes, and, good luck!

Sunday, March 18, 2018

Thyroidectomy Weight Control: Hunger: Reduce Fats and Eat More





My favorite meal of the day is breakfast. My favorite breakfast is the McDonalds Big Breakfast with hot cakes. It comes with egg, sausage, biscuit, pancakes, and a hash brown. I don't eat the hash brown, and I find the hot cakes are sweet enough to eat plain. Even without the syrpt, butter, jam, and hashbrown - that breakfast is around 800 calories! Afterwards, I am still hungry. How is that possible?

The answer lies in the amount of fat. Eggs, sausage and biscuit are 33 grams of fat. By now you should know that each gram of fat has 9 calories (compared to protein and carbs that have 3).  33 x 9 = 297 calories from fat, or, around seventy percent of the calories from those three food items combined come from fat.

The biscuit, egg, and sausage consist of 33 grams of fat and 129 grams of carbs, protein, and everything else; totaling 162 grams. Even though the fat is only 20% of the grams (the amount of food) it accounts for nearly 70% of the calories! If you replaced this breakfast with a fat free option, you could consume over 220 grams for the same calories (40% more food). In other words, healthier choices would allow one to eat more and still eat fewer calories.

I have a general rule: if it tastes good, it probably isn't good for you. The McDonalds big breakfast tastes really good.  What is the point of gorging all those calories and not feeling stuffed afterwards? 

Saturday, March 17, 2018

Kevin's Kitchen: Kale Vegetable Soup

Your slow cooker is a quick road to dinner heaven!

A thyroidectomy requires a life change. That includes changing eating habits. The purpose of Kevin's Kitchen is to help those with no (or little) cooking skills to create great meals.



Slight departure this week: Core Life Eatery inspired meal. 4-5 pounds of Chicken breasts,  3-4 cans of mixed vegetables, celery cut up, and chicken broth. Seasoned with a bay leaf and Kickn Chicken seasoning. Let it cook all day. Serve it in a bowl over shredded kale.

Sunday, February 4, 2018

Kevin's Kitchen: Super Bowl Chili

Your slow cooker is a quick road to dinner heaven!

A thyroidectomy requires a life change. That includes changing eating habits. The purpose of Kevin's Kitchen is to help those with no (or little) cooking skills to create great meals.








Saturday, January 27, 2018

Looking like an Athlete

Lets be honest, we compare our bodies to athletes and wonder why we look like crap. If you see someone and they look good and healthy and they are in shape? They didn't wake up that way. They work very hard to achieve that. You just might not see all that work and effort they do.

I have a theory that if you want to look like an athlete you must do the things that an athlete does.

If you do all the things an athlete does (work outs and diet) then your body will start transforming to look like an athlete's body.

So, how do you learn what athletes eat and how they work out? I have started following the Abrahamson sisters. The oldest sister, Ellie, is a professional tri-Athlon. The middle sister, Emma, is in college sports and does health food videos . The youngest, Sarah, was in college sports and spends time eating healthy and exercising.

I find it motivating to see the work and effort these ladies put in. For them, living healthy and exercise is just a natural way of life, it is just what they do. That has helped me to understand that becoming healthy isn't something to do for a few months, but is a life change. It is a life change that doesn't have to be torture - there are good tasting healthy foods, and exercise that can make you feel good. I can't imagine being excited about a frozen blueberry, for example, but they are happy and excited to eat healthy. If that kind of motivation helps you? Check out their youtube stations:

Emma: https://www.youtube.com/user/awesomebracelets/videos
Ellie: https://www.youtube.com/user/elliebellyy95/videos
Sarah: https://www.youtube.com/channel/UCNMJMwzWXZy6wI2DnuBHFHA/videos

Friday, January 26, 2018

My Office Snack

As previously mentioned, I am no longer sleepy thanks to my CPAP, and I have energy thanks to finally getting my thyroid medicine levels correct. I am past the holidays so it is time to get all this weight off. I am employing many of the techniques I have already described in this blog and am down five pounds so far.

Something I struggle with is snacking during the day at work. I'll often have crackers, chips, nuts, or candy at my desk and several times during the work day, I go for a snack.

I have been doing something different for several weeks and it is working well. I place a bowl of tangerines, celery, and peanut butter on my desk and snack on those instead of reaching for the crackers.

I was surprised how well this works! If I am working on a report or on a long boring telephone call, I just stack and get some fruits and vegetable's added to my diet. It is surprisingly filling and satisfying.

 
 
What do you do for snacks during the day? Do you snack during the workday?
 


Monday, January 8, 2018

Update on my Thyroidectomy

If you followed this blog you probably noticed I was really active and then disappeared. That was due to a number of disappointing cancer related news. My brother-in-law died of colon cancer shortly after getting diagnosed. A friend of the family died of lung cancer during his treatments. My nephew, who has suffered for 15 years with cancer, is reaching the end of his story. And here I am with the "Good Cancer". By "Good" I mean: I am still alive. There is nothing really good about thyroid cancer. The fact that I am still alive unlike so many around me has caused me to question my mortality. I have stopped participating in the online Thyroid support groups because there are so many stories of people's thyroid cancer returning even after complete thyroid removal. Many of the stories are depressing and they pull me back into questioning why I have survived cancer while others haven't.

Several months ago I met with my endocrine for my one year check-up and she congratulated me and said "You are cured!" And I was like... well... all right! And then I met with my surgeon for the one year check-up and he said "You will never be cured. You will always have to come see me so we can check to make sure the thyroid isn't growing back." And I was really bummed out.

The CPAP has helped me a lot. Finally, I am not sleepy during the day. But I have no energy. All that motivation I had earlier in the year to lose weight had been erased, plus having no energy - the weight loss didn't stick. I returned to bad habits in attempt to get through the day.

But then, around late October, I got a thyroid medicine level change from my doctor. And it worked! Thanks to the CPAP I am no longer tired, and now thanks to my current dosage I have energy.

I spent November and December balancing weight control with the holiday goodies and was able to maintain! That doesn't probably sound like much of an accomplishment, however, if you've been down the thyroidectomy path - you'll know that this is an incredible accomplishment! It appears I have been able to stabilize my metabolism into something predictable.

That's the update! I can't promise I'm going to post often to this blog simply because I am finding greater comfort trying NOT to think about cancer and just go live my life. But I did make a commitment that I wanted to help others who struggled with thyroid cancer and thyroidectomies, so, I'll provide periodic updates.