how i cured my hot flashes without medications!

This post is a two for one, because the topics are related. I had posted some time ago about how hot flashes were driving me crazy at night. I was going to try Soy for the isoflavones to see if it helped. Not only did it not help I found I am extremely intolerant of Soy. I had horrible GI upset after eating Soy. Now, some people said my body would just get used to it. Well guess what? I didn’t want to get used to it. I am on my feet 8 hours a day at work, and being in the bathroom every 30 minutes is just not doable. So, no more soy. For the record I was eating tofu, but I am not going to try any other soy products.

I had posted on my Facebook profile to ask any of my 50 and older lady friends what they were doing for hot flashes. Some did say estrogen hormone replacement, but most said they just learned to suffer with it, with various methods of cooling. None of these sounded even moderately helpful to me. Then, one friend, shared that decreasing sugars helped her a lot. Now, that was interesting! So, I started researching sugar, which includes carbs, and hot flashes. There are tons of articles and research on this topic, but this website explains it in a simple understandable way. Now, I am not promoting her program just sharing her thoughts on the topic of hot flashes and sugar/carbs.

I started to test whether a low carb diet could help my hot flashes. I am not going to lie I was skeptical. I started by just avoiding foods with lots of added sugars, that means highly processed foods. Then, I started paying more attention to how many carbs per serving where in the foods I ate. Believe it or not my hot flashes started to disappear just with those little changes. I started waking up less at night with hot flashes. Better sleep, yay!

Now, comes the second part of this topic. I began to wonder if those low carb diets everyone raves about could help me lose weight more efficiently than what I was already doing, and keep it off. That last part, keeping it off, is super important to me. As a woman who comes from a gene line of heavy people I have often felt like being fat was just in my genes. I truly still believe that, but I had lost lots of weight before children and knew I could do it again. But, my body has changed since my twenties, and with less female hormones my metabolism is much slower and fat deposits have moved to my abdominal area, from my hips. I am short, so it is very easy to carry extra weight in a high carb world of eating. Plus, I could maybe do away with hot flashes altogether as well as lose weight.

So, what is low carb? Lots of Diabetics follow a low carb diet, or at least are recommended to. According to the ADA a low carb diet is 150 grams per day or less. That may sound like a lot of carbs, but it really is not. If you have been following my Portion Distortion posts you will have read exactly how easy it is to get too many carbs with high portions. But, with some discipline and practice it is doable. To throw a wrench into it I also am stage 3 CKD, which means I limit my protein intake, as well as watch potassium and phosphorus. This complicates a low carb diet as many fruits and veggies are high in potassium and phosphorus. But, again it is doable with some discipline and practice.

I had stopped weighing myself and was only measuring my body every week. I had lost inches, so I lost fat, but my weight basically just stayed the same or a little less. This is extremely frustrating if you have a goal to lose weight. So, I started keeping a food journal, using my Fitbit app, to track how many carbs I was consuming in a day, as well as calories. I did this for a period of 4 weeks and you can read my results below.

In those 4 weeks I have managed to lose 10 pounds so far.

If I stay at less than 100 carbs per day I can lose a pound a day. For me that means 80-105 grams of carbs per day. I am not Keto, which is less than 50 grams of carbs per day. Keto could be very dangerous for anyone with kidney disease. If I go 106-120 grams of carbs per day I may lose weight, but I won’t gain weight. Anything over 120 grams per day and I will gain weight.

I did not change my exercise routine at all, and kept it at low intensity level. Now, I could have lost more weight than 10 pounds, but I was testing what levels I needed to be at to lose weight. Also, it is extremely hard to stay at 100 carbs per day, every day, especially when the family wants to get together or eat out. That part I am still learning to adjust and control.

So, what do I eat? First, I count all carbs even from drinks, which would mostly be my coffee creamer since I drink water. See my post on coffee creamer. Today, for example I had my coffee with creamer, lunch was a 5 oz baked potato with my homemade coleslaw 1/2 cup, dinner will be my homemade pasta salad. The pasta I used allows me 1 1/4 cup of pasta per serving with 42 carbs per serving. That will bring me exactly to 102 grams of carbs for today. If I need a snack I have hard boiled eggs in the fridge. Which I will probably eat anyhow as pasta salad provides me with little to no protein. I aim for at least 40-50 grams of protein per day. I don’t calculate potassium or phosphorus, but I do keep those foods to half of a regular serving or even quarter. I forgot to say I had a spinach, banana smoothie with my lunch. I keep calories at 1200 to 1500 calories per day, and some days with low carbs it is hard to even get to 1200 calories per day.

This does not mean I never eat candy or treats such as chips. I do, I just count them into my daily carbs, and try to keep them to a minimum. If I am going to eat out, well that is a challenge. You can eat part of the meal and bring the rest home. Since I am the only one on low carbs, I can’t expect everyone else to eat where I want. We have not eaten out in a while, because covid cases are going up again, here. I use my healthy kidney app to help me figure out how much phosphorus is in foods. I am also not high fat intake, another part of a keto diet. I avoid processed foods if at all possible. Processed foods are always going to be higher in sugar, fat and sodium.

The pasta salad I mentioned above is the budget meal on the menu for today. See my 25 dollar food challenge post. It does have cheese in it for some protein, but I only consume 1 oz of cheese per day. That is mostly for my daughter and husband.

My hot flashes are now completely gone. I have not had even one in 4 weeks! I sleep awesome, most nights, I mean there has to be every now and then when I can’t sleep, lol. But, it isn’t because of hot flashes!

If you would like to learn more about counting carbs, losing weight, getting rid of hot flashes, or monitoring your kidney diet, use the contact form at the end of this post to message me for a free meet and greet.

Disclaimer

Updated Advanced Health Buddy Monthly Plan

From here on out, unless I revise this again, this is the page that potential clients will be referred to when asking about plans.  Each plan will now have it’s own individual page, and a contract will be written up after the free Meet and Greet is completed, and the client agrees to purchase this plan.

The Advanced Health Buddy Plan is a 30 day plan, with four 30 minute sessions each week, via email.  There are other methods of communication that can be used, and they are called Extras, which can be purchased separately.  You will find an updated Extras page soon.

All clients must do a Free Meet and Greet, via email, before the advanced plan can be purchased.  The Meet and Greet is done via email at an agreed to date and time.  All Meet and Greets are in English, and follow Eastern Standard Time Zones.  The Meet and Greet is meant to learn a little about each other, and what kinds of goals you may have.  I will provide you with basic questions that you will need to answer.  These are not fancy, no need to print, fax, etc.  I just ask a question, and you answer, as honestly as you can.  The Meet and Greet may go on for a day.  I allot this much time to be sure all info is gathered.

After the Meet and Greet you decide if you want to purchase a plan to continue to work on the stated goals in your questionnaire.  Please always read my updated Disclaimer provided below, before making a decision.

If you decide to purchase the 30 day Advanced Health Buddy Plan, we will meet at pre-arranged dates and times, four times a week, for 30 minutes,  via email to discuss your goals, any progress you have or have not made, and how to overcome any hurdles you are experiencing. I will provide you with encouragement, tips, educational info, things to research, support, ideas, opinions, etc. Examples of goals are: stress reduction, sleep issues, weight loss, chronic disease issues, blood pressure, education, social life, parenting, home work balance, learn to cook, exercise, de-clutter etc. There are so many more. Those are just examples that pop into my head. Once you have told me you are interested in meeting goals, and using me as your Health Coach, a contract with a Paypal address to pay, will be emailed to you. You must print the contract, sign it, and email it back to me. Once I have told you I received the signed contract, you can pay for the Basic plan. There will be a privacy form, and any medical releases that your doctor may need to address, also. Not everyone will need the medical release form. The privacy form must be returned with the contract, before you and I can start to work together. I am only accepting up to 5 clients at a time. So, be sure and keep that in mind.

All payments must be made via Paypal, and in US dollars. My Paypal account is an account I have had for many years, like 20.  It is verified, and in my husband’s name.  Do not let that bother you, he never uses the account, and I have used it for all kinds of online business.   I only speak, write, and understand English.  So, please keep that in mind as well.

With the writing of this post, this plan is now active, and ready to accept new clients.

Please use the contact form below to message me, if you are interested in a free Meet and Greet.  Another change I have made is that I will no longer post a calendar.  Dates, and times will be discussed in the free Meet and Greet session.

Don’t forget to check out my Basic Health Buddy Plan, and the Monthly Health Buddy Group Sessions with a new topic each month.  I will be updating all the other plans as well, and they shall be ready hopefully by early next week.  The Group Sessions are limited to 5 participants, at this time, and the first one is in September.  If you are more of a social, rather than one on one, these might be a great option for you.  As soon as all my plans are updated, I will go back to my regular posts.  Don’t forget to check out my new Merry Monday, Facebook page posts.  I have now completed the Health and Wellness Coach Certification.  I am now working on an Integrative Medicine certification, and that one is very exciting.

Updated Disclaimer

 

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Everyone Can Walk, Even With A Chronic Illness!

Updated 1/24/2022: Walk With Me!

Sticking with the theme of being active, everyone can walk.  I have CKD, stage 3, and while it was very hard to get into an exercise regime, now I feel icky if I don’t do it.   That is a good thing. Update, I am not hovering right at stage 2!

Before I was diagnosed, in 2017, exercise was daunting.  I was tired, had weak achy muscles, was cranky, and just didn’t want to.  That doesn’t mean I didn’t do things, I did.  I have children, we homeschool, and they are very active.  So, I had to be somewhat active.  But, I would pick and choose, do as little as I could, and would take Ibuprofen just to get through it.  Ibuprofen is bad for CKD, but that is for another day.  After diagnosis, with diet change, and the help of some Sodium Bicarb, all the toxins that had been building up literally for years, went away, and I felt so much better.  I started out small, had to, that was all my body would tolerate. Doing Walking videos, for short amounts of time, until I slowly built endurance.  I had an injury last Summer that slowed me down for a long time but it didn’t stop me.  I now have moved up to fitness walking, and low impact aerobics.  I don’t want more injuries, I am almost 50 after all.  There are studies about doing no more than low-impact exercises with CKD, but again that is for another day. Update, I now walk an average of 10,000 steps every day and work out at least 3 times a week.

Yesterday, I wrote about ways you can add steps to your day, to increase your step count.  I love these walking videos by Leslie Sansone.  She works with the American Heart Association, and the videos are just walking.  She does have some others that add in some band training, for muscle work, but those have to come much later in your journey when first starting.  They are low impact, weight-bearing exercises, more on weight-bearing exercises in a later post.  Anyone can walk, including you.  If you need a walking buddy, or someone to help keep you motivated, and encouraged, click the contact button, or use the contact form at the end of this post, to send me an email to set up a free consult.

Start with the 5 min video below.  Do it until it is easy.  If you can’t do it all, don’t.  You can do it as many times in a day as you can, to work up to 30 min if you only have 5 min here and there to do.  Whatever works to get you moving.  If you need to use a chair, walker, or other devices to give you support while you walk, do it.  You will start to feel better within a few days, and you will be amazed at how quickly you will feel stronger.  When it is easy, move to the 15 min video.  These walking videos should be OK, for everyone.  We all walk to the bathroom, refrigerator, mailbox, etc.  But, if you have been advised to not do any exercise, for whatever reason, then don’t.  Get approval first, even for simple exercises.  I know most doctors say walk more, but be careful, and ask if you need to.  If some of the movements, like the knee lifts, are not something you should be doing, then just march in place, ie walk in place.  As long as you are moving, that is what counts.  Also, you should do some basic easy stretches before beginning, to prevent injury.  Her 5-minute video is part of another video, just shortened to 5 minutes.