Tag: diet

Crohn’s Update: February 2016

Crohn’s Update: February 2016

davidpwahr

It’s been a while since I’ve updated you all (or at least those who may be interested) on how my life with Crohn’s has been going. In brief: very well!

I did have a small flare-up in January which lasted two-three days, but it was mild even by my standards (no vomiting, “controllable” diarrhea, a lot of grumbling, gurgling, and gas). So, the Humira seems to still be doing the job.

I’m taking my vitamins each day (B12, Iron, Calcium, D, multi-vitamin) as per my doctor’s recommendations, and I’m trying to pay much, much closer attention to my diet. My macros are still off as I’m getting more fats than proteins but I’m getting better. I have been in touch with another fellow “Crohnie” though and he says that when he flares up he finds that the fatty, greasy food seems to go down better just like I do. I haven’t seen anything in the literature about this, so it may be imagination, but it was good to hear that someone else has the same experience I do.

Everything else is going fairly well, too. My new job (which I’ve started in September) has been enjoyable and I feel that I’m in the swing of things with a supportive supervisor, staff and colleagues (always a plus), I’m keeping up with my workouts for the most part, and I’m in a play again with a different theatre group which is turning out to be a real joy (“One Slight Hitch” by Lewis Black at the Toledo Repertoire Theatre, February 12, 13, and 14 – www.toledorep.org for tickets and showtimes).

My spirits are good and I’ve found time to take some vacation time with my family (New Orleans over Winter Break and a weekend in Chicago with my brother last weekend). So I’m certain that the relative lack of stress right now has helped to keep things calm in my digestive track.

Goals for the new year are pretty much the same as always: health and happiness. Looking to lose fat, build muscle, etc. like everyone else. I do want to also spend more time with my spiritual health and get back to being more studious of the Bible and my faith. I think that this helps with my overall calmness and happiness as well. Probably very important in the coming year. Election season you know…

Onward!

 

 

Christmas 2015

Christmas 2015

davidpwahr

What a difference a year makes!

Last year at this time I had just resolved a year long “crisis of faith” started by the passing of my father on Christmas day 2014. I had recommitted myself to a new fitness regimen by simply walking more and I had been re-diagnosed with Crohn’s.  And, this blog was less than a month old. So much has happened since then…

First, and most importantly, I still have my faith. This has and continues to be sorely tested given all the horrible events that we have witnessed in 2015 both world wide and at home. But, I have an understanding that God provides us with the tools to be better human beings. It is not up to him to solve all our problems we are not his pets. We are his children and the best way sometimes for children to learn is to allow them to figure things out for themselves. I firmly believe that if we truly commit to our faith – without perverting it for our own selfish desires and the principles of faith, hope and charity – the world would be a better place, regardless of your religion.

Second, my health is pretty darn good thank you. I started Humira as my only treatment for Crohn’s and this, along with watching my diet better, has proven to be a very good move. I have not had a major flare up since starting the treatment (there have been very brief “upsets”) and my energy is better than it has been for years. I’m stronger in middle age than I was in my thirties and that’s a bit of a miracle right there!

Third, I may not have achieved all my fitness goals but I’ve clearly made progress. I’m back in the weight room and rebuilding some muscle that I lost in 2014 (the tape measure and my lifts prove it) and I now not only walk but actually run. I’m even planning on doing some mountain climbing this coming June (Long’s Peak). A feat I don’t think I could have even considered a year ago. Old age isn’t for sissies as they used to say and it isn’t for being bound to a bed or a wheel chair. Stay active, stay strong, and I’ll show those tight skinned whipper snappers that a few aches and pains aren’t going to keep me down. Heck, I don’t even miss the hair on the top of my head anymore…okay, maybe a little.

Fourthly, I’ve committed to expressing my creative side in different ways. I continue with tap dancing, I’m working on my play writing again (slowly but surely), and I find time to audition for plays that I want to act in.

Fifthly, I did have some challenges and disappointments professionally this past year. But, by staying true to my work ethic and with some good fortune I’m still happily employed. The reality is that none of us is guaranteed work in this day and age regardless of how well you do your job and sometimes you are viewed as just a number on a spreadsheet. It doesn’t help to worry about it, but be smart. Keep the resume up to date and keep sharpening your skills!

And lastly, I’m talking to more people. Which has turned out to be good for me (I don’t know how the people I’ve talked to feel about it). I made a goal to not be the wall flower anymore. This has lead me to some interesting conversations with strangers and to even adding a few new friends. And thanks to social media I’ve even reconnected with people who I thought were long in my past. The only difficult part of social media is learning to ignore the negative and argumentative people…of which there seems to be an endless supply.

So, to sum up, I’m looking forward to 2016. If it’s like the past year it will be a wild ride, but I’ll be better for it. I hope you will be better for it as well.

Onward!

Crohn’s and Fitness Update: Still Here

Crohn’s and Fitness Update: Still Here

davidpwahr

It’s been a while since I posted so I thought I’d catch everyone up with what’s going on with me health and fitness-wise.

Crohn’s: I’m past my “starter” doses of Humira and on my regular dose now for almost two weeks. Not feeling as good as I did with the starter kit and I’m thinking that maybe one shot every two weeks won’t be enough. I’ve got a couple more shots before I see the doctor next so we’ll see what he thinks.

Fitness: My left elbow has been so sore that I have avoided any lifting for the past week (even when I just do legs the arms seem to get involved a little). This morning was the first morning in quite a while that I did not have any obvious pain in the arm when I woke up so  my resting it seems to be working. However, I’ll probably end up seeing another doctor about this too…

Diet: Oddly enough, I seem to be losing more weight when I eat more than what MyFitnessPal says I should. Not sure why, especially since my exercise is down I should be gaining weight. There’s no way I’m in “starvation” mode with the 2,100 calories a day I’m eating but I’m going to be playing around with my calories a little more to see what happens.

Overall: Stress levels are moderate – some concerns about work but nothing I haven’t been through before and some new opportunities are presenting themselves. Keeping active with outside interest so all in all I’m doing okay.

More later – onward!

AACT Fest 2015 Weekend

davidpwahr

Those that know me know that one of my passions is theatre. I’m not a professional actor so I get my “fix” through community theatre and this weekend I experienced one of the community theatre’s biggest events – an AACT Fest.

For those who don’t know, AACT Fest is a theatre competition among community theatres held every two years. The competition starts at the state level (this past weekend in Owosso, Michigan) then the winner moves on to a regional competition (in a couple weeks in Midland, MI), and finally the winner of the regional goes onto national competition (this June in Grand Rapids, MI).

Now, astute readers will notice that all three levels of competition are in Michigan this year – a rare opportunity for theatre goers in Michigan to see some of the best community theatre around. This year’s Michigan competition was won by Players de Noc (Escanabe) and their production of Eugene O’Neill’s The Hairy Ape and Holland Civic Theatre’s, Revival at Possum Kingdom Community Church by Michigan playwrite Linda LaRoque.

My personal favorite, which came in third and will be the alternate entry to the regional was The Amish Project by Jessica Dickey presented by the Farmington Players. This was an extremely moving drama based on the Nickel Mines schoolhouse shootings in 2006. There was not a dry eye in the house when this show was finished. A total of eight groups competed (Monroe had submitted but was the ninth entry and the organizers limited the field to eight for reasons I don’t completely understand but were well within their rights to do.  So we have to wait until the next festival to enter again).

By now you may be wondering what this has to do with my quest for fitness. Not much except that I went completely off the diet wagon this weekend! I traveled with my good friend Bob and unfortunately, I think we are both enablers of each others bad eating habits! We passed a Ponderosa Steakhouse on the way into town, a fading restaurant chain that has a great buffet, and that’s where we went for lunch on Saturday. Well, it was a good thing that we were limited on time because three platefuls and several desserts later I was still ready for more! Plus our hosts, Owosso Community Players feed us well at the afterglows – oh and did I mention Roma’s Back Door? A great Italian restaurant steps from the theatre…

Interestingly enough, the damage may be controllable as I don’t appear to have gained weight yet and I’ve upped my cardio and strength workouts this week so I’m burning more calories. Also interesting, to me at least, is that I could put away so much food this weekend. My Crohn’s usually limits my intake. There has been many a meal eaten out that came home with me because I started hurting – but not this weekend. My guess is that this is because the Humira is doing its job and my insides can take more because they hurt less.

So, I need to be even more careful with my food intake than I used to be…I can’t imagine how fat I could get if the brakes are now off my digestive system (so to speak). Time will tell!

Onward!

Fitness Quest: The Road Less Traveled

Fitness Quest: The Road Less Traveled

davidpwahr

It should not come as a shock to anyone who’s ever known or paid attention to me (or has read this blog) that I’ve had a long time interest in health, fitness, bodybuilding, etc. This interest goes back quite a ways to my first flirtations with the gym and working out in high school, through a more serious attempt during college, up to the current day. Yet, during all this time, even when I was at my strongest and curling more than 100 pounds and benching almost 1.5 times my body weight (when I weighed close to 240) I don’t think there was ever a time you would have called me muscular. Sure, I had big arms and a big chest but I also had (have?) a big butt and big gut to go along with them. In my quest for size and strength I only gave lip service to fat loss. So even though I could bench more than 300 pounds (which is why I’m glad I write down my workouts – it’s hard to believe that I was once capable of this) I couldn’t run around the block without the risk of heart attack. Though my arms taped at just over 17.5 inches in circumference when flexed (4.5 inches more than the “average” man’s) my biceps lacked peak – though my tris were pretty well defined – in short, I was big but not built. I wanted to look like a bodybuilder but I looked more like a Bluto (from the Popeye comic strip).

Over the years I’ve tried a variety of workouts with varying consistency. I always blamed my lack of consistency, genetics and even my Crohn’s for my lack of progress. Well, people with Crohn’s much worse than mine have made better progress (see my earlier blogs on Peter K. Vaughn and Peter Nielsen for examples) and I know men who have made dramatic changes in their physiques in the course of a few months.

Well, today in the grocery store I finally had a revelation. My problem has been in front of my for all these years. Why do I not look the way I want? Because I eat the way I want!

I’ve been told this over the decades by at least two personal trainers (maybe three), a nutritionist, friends, family and God only knows how many books on exercise, weightlifting, diet, and nutrition.

So, what am I going to do about this? Well, I’ve already started.

Now that I have my caloric intake under control I need to improve the quality of what goes into my mouth. I loaded up on fresh (or as fresh as we get now days) veggies and fruits. I avoided the sugary treats, and I have enough to last the week. I chose Greek yogurt over regular because it has fewer calories and more protein (need some dairy after all). Tomorrow I plan my meals out so that I’m not caught in a situation where I “have” to go through the drive-thru and I’m taking another look at my supplement plan. Currently, I’m not taking anything except iron and calcium that my doctor prescribed. I’m thinking of adding back in a multi-vitamin and fish oil. Possibly some glucosamine as well for joint health.

I currently feel  better than I have in years so I’m determined not to squander this feeling. I may never lift 350 pounds again (or maybe I will, who knows) but I bet I still have time to see my abs. At least two of them…

Onward!

Fitness and Crohn’s or No Crohn’s Update

Fitness and Crohn’s or No Crohn’s Update

davidpwahr

Well, after another week of staying within my calorie goals, increased cardio, exceeding my daily steps, and the weight room what’s my reward? I’ve gained 4 pounds…

However, my waist is slightly smaller (half inch), I’ve lost some size on my chest, which I presume is fat loss, and my arms are a tad bigger plus my bodyfat is down 3% and though not at an all time low I’m almost there. Hurrah!

In the gym my lifts are increasing and I’m feeling stronger each week – not quite back to my old form but making progress. Feeling pretty good the day after my workouts as well and actually felt pumped after my last workout this week (how I’ve missed that feeling).

By the way, since I started to not trust my usual scale I’ve moved to what I’m calling  “Dave’s Three Scale Method” (trademarked!). This consists of weighing myself on my usual Tanita electronic scale, and older model Tanita scale and a “regular” bathroom scale ($7.99 at major discount retailers).

On both the electronic scales my bodyfat is down (good). On the older electronic scale and the “regular” scale my weight is down as well – though the “regular” scale still shows me as 10 pounds lighter than my usual scale. I used the scale at my gym this week once as well – a supposedly more accurate “balance” scale. That one is broken as according to that I’m wasting away at an alarming rate and am well below 200 pounds close to my “skinny” high school weight (no way true).

In continued Crohn’s news, after 30 years of believing I had Crohn’s my belief has been confirmed. I have Crohn’s. My doctor has recommended that I now start taking Humira because though, according to him, my symptoms don’t really suggest it the colonoscopies show that my Crohn’s is not mild as I’ve thought. It’s actual more moderate to severe based on the damage already done. So, in an effort to continue and avoid surgery he thinks we need to get me into a full remission (or as close as possible). I’ll know more on this next week after I meet with him.

The adventure continues – onward!

Fitness Quest: January 25, 2015 Update

Fitness Quest: January 25, 2015 Update

davidpwahr

It’s been awhile since I last posted, mostly because January is one of my busy times at work and between work, working out, and other activities for the past couple of weeks I just haven’t felt like blogging! Things are slowing down now and I can once again start to gather my thoughts and update on my progress or lack thereof.

The good news is that I’m making good use of my UP 24 (by Jawbone) band and changing several habits – mostly taking the long way around when walking and trying to add more steps instead of saving them. I need to be purposeful in keeping up with walking and moving on weekends, but during the week I’ve had very little trouble getting in at least 10,000 steps per day. I’m also back to the gym. The first couple workouts left me a bit sore, as expected, and I actually welcomed the tightness which followed – as well as the pump during the workouts. As I’m sure some of you are aware, it’s good to occasionally flex and feel like something is being flexed!

I’m doing very well with my diet, too. I use MyFitnessPal and have logged everything I’ve put in my mouth each day for about a month now. It has become habit and has helped me to make better choices. I have to say that I miss my Little Debbie though…and Krispy Kreme…and…well, you get the drift. However, there are better ways to use all those calories than one or two (or three) fatty treats each day. Oh, and this morning I was told by my Pastor that I looked thinner! I’ll choose to believe that he was talking about my waist and not my chest and shoulders.

Downside, I seem to have reached a fat loss plateau of some sort. My weight is edging down much slower than my exercise level and calorie intake should be creating. I’d like to think it’s because I’m putting muscle on as fast as the fat comes off, but that would be wrong (probably). Nothing to do but to stay consistent and keep upping the cardio.

Emotionally, I’m doing good except for the sadness and depression which followed the death of my cousin John this past week. He was three days older than me and born with Down Syndrome. Despite this he led a good life. He had a strong sense of humor and loved his family deeply. We had much in common including that we both enjoyed Star Trek and Scooby Doo. I will miss him greatly.

Upcoming for me this week a “double balloon colonoscopy” to further investigate my Crohn’s. This treatment will involve a two day prep and I’m on a clear liquid diet starting Tuesday and a full day of bowel “cleansing” on Wednesday. I’ll post more on this afterwards on Thursday (after I wake up that is).

Onward!

Fitness Quest: ‘Tis the Season to Be Jolly…Bowl Full of Jelly Jolly…

davidpwahr

Well, with Thanksgiving yesterday the holidays have officially started – IMHO, despite what the radio stations playing Christmas music and retailers would have you believe, Halloween isn’t the first holiday of the “Holiday Season.”  And with the holidays the annual challenge of not overeating has begun. Though in one sense, the holidays are no different than any other time of year, because let’s face it, gooey, delicious sweets are available year round. But during the holidays I think that there’s a little (a lot?) more social pressure to snack on sweets. After all who can turn down a Christmas cookie? A slice of pie? Fruitcake (okay, I have no trouble turning down fruitcake). Even yesterday during Thanksgiving after eating sensible portions for dinner I found myself snacking on a few extra pieces of the delicious home made fudge one of my cousins makes…yeah, a few…like 10 or 20.

I’ve read before that the average person gains somewhere between 3-5 pounds during the holidays and frankly, I’m surprised it’s not more!

Oddly enough, I don’t usually have too much trouble with additional weight gain during the holidays. I came to the conclusion quite a while ago that there is no reason to overeat during the holidays and in my case especially so. Thanks to my Crohn’s if I stuff myself as I used to do in my youth, pigging out on the Thanksgiving meal as if I had not eaten in weeks, taking the meal as a challenge to see how much I could it, instead of focusing on the meaning of the meal as a way to acknowledge and give thanks for everything I have as it should be, I would suffer later.

Remember, because of my Crohn’s a portion of my intestine has literally narrowed (shrunk) so that only so much food is going to go through. I think this is the case with everyone, but in my case the amount is much less. If things “back up” on my I might have enjoyed the meal, but I won’t enjoy it later that evening when it makes a return visit to my mouth (if you get my drift).

So I’m going to take things one step further. I’m planning to drop weight between now and the New Year. My goal is to be down at least 10 pounds.

Not just for myself in general, but I’ve got this fitness contest that I’m involved in with my brother-in-law and another friend. In order to win, I need to lose weight and put on some muscle (actually, I suspect I need to put on a fair amount of muscle to beat these guys who historically seem to have gained muscle more easily than I have – of course we are all older now). But, as my bro-in-law pointed out last night, I may have a little bit of an unfair advantage over them. I have a colonoscopy coming up in two weeks. Part of that prep will involve essentially a clear liquid diet for 4-5 days prior (what fun that’s going to be). I may drop five pounds just because of this.

The trick, as always, will be to keep it off. 

What do you think? Do you have strategies to get through the Holidays without getting a belly like a bowful of jelly? I’d love to hear about them.

Onward!

Dave