Author: Laura Kump

I'm on a mission to reclaim my health. Life and a high stress job led me to forming many unhealthy habits, leaving me living in fear for my future self. Using a science based plan, I made small changes that have helped me achieve better health and fitness and put me on the path to meet my goals. As a certified health coach, I make healthy living accessible for all by keeping it simple. Many times health can feel overly complicated, but I've found ways to show people that small targeted changes can empower them to live healthier lifestyles. For instance, traffic light eating can totally change your lives. Knowledge is a super power and I look forward to sharing it with you.

Reclaiming Health: How Alzheimer’s Shaped My Wellness Journey

Your mother is always with you…
She’s the whisper of the leaves
as you walk down the street.
She’s the cool hand on your brow
when you’re not well.
Your mother lives inside your laughter.
She’s crystallized in every tear drop.
She’s the place you came from,
your first home…
She’s the map you follow
with every step that you take.
She’s your first love
and your first heart break…
and nothing on earth can separate you.
Not time, Not space
Not even death
will ever separate you
from your mother
You carry her inside of you

-Deborah Culver

I have many new followers and subscribers and thought it was a good time to introduce Reclaiming Health Blog. This is not a money making blog, rather it is a labor of love. I find it very therapeutic to write and document my wellness journey. The road traveled is not always easy, as long time readers know, but the will is strong. I’m thankful to those who are here and would love to hear about they why behind your wellness journey.

In this post, I will discuss my why. We all arrive to the wellness journey at different points in our lives. My why was cultivated as I slowly lost my mother on her Alzheimer’s journey. I made a vow then that I would do anything I could to not have my children take that same walk with me. I’m on a mission to reclaim my health, hence the title of the blog. ReclaimingHealthBlog.com, is a space in which I share my journey with others. It allows me to interact with others and also hold myself accountable to the work, but how did I get here?

When I had my last running injury, my mother was well into her Alzheimer’s journey. I sustained a torn tendon that required surgery. Following surgery, I was on crutches and unable to walk. I remember being in a lot of pain as well. My dad brought my mom out to my house to visit me as I couldn’t drive to them. I remember trying to get up to get something and feeling pain. My mother, who was mostly nonverbal at this point, suddenly jumped up from the couch and said, “Can I help you?” It was such a profound moment with her and reassured me that her love was still strong, despite this cruel and heartless disease.

The day I went into the hospital for surgery, I remember sobbing and saying this was the first time in my life that my mother wouldn’t be able to comfort me. I felt her loss so deeply. Alzheimer’s is one of the hardest journeys to witness, and sadly I’ve witnessed it twice. As a young newly married mother, I watched my grandmother fade away. Then, a mere 30 years later I was watching the same happen with my mother. It was at that point, I began to realize I could be next.

This realization has been the driving force behind this blog and my health journey. I have read, studied and learned that there are ways I can possibly reduce my risk for getting Alzheimer’s. I’ve learned that what I once thought was a disease of pure genetics, can actually be delayed or avoided through lifestyle changes. If there is even a small chance I can avoid this fate, why wouldn’t I try? What have I got to lose?

Watching my mother leave was very painful for our family. She was an amazing mother, wife and friend. When one progresses through this disease, they lose their memories and then their voice. My mother was physically there, but she was gone at the same time. She didn’t recognize any of us and couldn’t communicate. I didn’t get to hear her voice for her last 5 years with us. Truly this was a long goodbye.

When I sat at the care center with my family during those last years, I often left sobbing. It was so sad to see so many people living with Alzheimer’s. It was then that I began reading, researching and learning everything I could about this disease. I made a vow to my mother and myself that I would do whatever I could to live a brain healthy lifestyle.

Sadly, my story is not unique. In the United States, an estimated 500,000 new cases of Alzheimer’s disease are diagnosed each year. In fact, Alzheimer’s is the fifth-leading cause of death among Americans age 65 and older. In 2023, an estimated 6.7 million Americans are living with Alzheimer’s disease. These statistics are staggering. In my family alone, we lost my grandmother, mother and father in law to Alzheimer’s.

After attending the 2024 Food Revolution Docuseries, I realized there was hope.It was the first time I heard talk about prevention, and that that should be more of the focus. I’d long been following work done to find a cure and each time a trial failed, I’d feel helpless. Hearing that lifestyle and nutritional changes can have an impact, gave me renewed hope. This learning has fueled me to live better and share my experience through this blog.

I do not have all the answers and I am not a doctor. I know what resonates with me and am trying my best to continue to learn and grow. I believe the research that says nutrition and lifestyle can prevent Alzheimer’s in some cases. I am hopeful that I am one of those cases. I plan to continue to attend seminars and take courses to learn more about brain health.

I’ve written blog posts that share my learning and specific actions taken, and will continue to do so. Generally, I post one blog per week.

Posts I’ve Written About My Brain Health Journey:

Fork Power

Longevity and Brain Health: Lessons from My 93-Year-Old Father

The China Study: Reducing Health Risks with a Plant-Based Diet

IRAH: Individual Retirement Account for Health – A Personal Transformation Journey

My Mother’s Story:

I wrote this post just after my mother died. It’s a very personal piece.

The Notebook

Resources to Learn About Brain Health:

I took a course recently with  Dr. Dean and Dr. Ayesha Sherzai, co-directors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University Health. Through their research, they have found that lifestyle choices can have a long-term impact on brain health.  You can read more about the work being done at Loma Linda Memory Center at the links below:

https://lluh.org/neurology/our-services/memory-center

https://news.llu.edu/health-wellness/fight-against-alzheimers

I’ve also taken courses and attended the 2024 Food Revolution docuseries. You can visit their site at the link below:

https://foodrevolution.org/

Next Steps:

My next steps are always evolving as I learn and grow. I plan to continue on my whole food plant based journey and definitely notice improvement in how I feel. I am working with a Registered Dietitian who specializes in plant based lifestyles, to ensure that I get the right nutritional balance in my meals. I continue to follow up with blood work periodically and am due to have testing done this month. I also continue to spend as much time as I can with my children making beautiful memories, which I plan to keep.

If you are on a similar path, or have information to share on this topic, please reach out to me in the comment section below. I look forward to hearing from you and continuing this journey to wellness together.

Unlock Your Wellness Goals with Effective Scheduling

 “In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” –Tony Robbins

This week, I walked into a yoga class feeling like the Tin Man from Wizard of Oz. I had a tough weight lifting session on Sunday, and boy was I feeling it. I had trouble putting on my socks for the class, that’s how stiff I was. When I started the class, I couldn’t sit comfortably and wondered how it had gotten this bad. Then it hit me, that I couldn’t remember the last time I took this class. Thankfully, my yoga teacher knew exactly what was needed and when I walked out of class an hour later, I felt much better.

Yoga is an important component in my wellness program. I have tight muscles and need to work to lengthen them. The deep and intentional stretching I gain from yoga has improved my flexibility and helped prevent injuries. Additionally, yoga keeps me grounded and focused on my emotional wellness. Whenever I don’t engage in regular practice, I notice a huge difference in how my body feels.

Later in the day, I was still thinking about this and couldn’t come up with any reason why I neglected to do my stretching. It was simply poor time management and veering from my schedule that caused me to miss yoga. Coming out of August, following my daughter’s wedding, I had COVID. This derailed me for a few weeks and getting out of my routines seemed to have lasting implications.

I bet so many of you can relate to this experience and have found yourself wondering why there never seems to be enough time in your schedule. We all lead busy lives and time seems to get away from us. Clearly, I hadn’t managed my time well these past two weeks. But, there is always learning found in these bumps in the road and now I’m highly motivated to focus on time management.

After reflecting on my time use, I noticed an increase in my screen time usage. I need to reevaluate this and move back to a more structured planning approach. I’ve decided to use the following strategies to renew my focus on my wellness:

Calendar:

The calendar will me the main tool I used to schedule and track my fitness goals. I will use the calendar in my phone, as it is always with me. I will schedule all training sessions, as well as personal appointments on the same calendar. When I wake each morning, I will check the calendar, prior to going out for my long walk. This will put the days events front and center in my mind.

Routines:

The secret of your success is found in your daily routine. Doing the same things on the same day, or in the same order, sets you up for success. Daily habits played an important role in my professional success. They will also play an important role in achieving my wellness goals.

My current wellness routines include, daily long walks each morning and assigning days of the week to specific activities. This repetitive use of time helps the activities become habitual.

Less is More:

I am an overdoer by nature. This causes me to become fatigued and has led to sport injuries in the past. Scheduling on the calendar, will help me to visually see how much I am doing each week. It will help me avoid overdoing and ensure I have ample recovery and rest periods each week.

Give Yourself Grace:

Missing a workout session happens, but when it becomes a pattern it can derail you. I can use the calendar I create to reflect on my daily progress, ensuring I’ve accomplished my daily and weekly goals. Based on this, I can make further adjustments as necessary and give myself grace for the things that come up. It’s always about progress, not perfection, but tracking and measuring can help with my focus.

Set Goals:

What gets measured, gets improved. Goals are the anchor to our wellness journey. If you’d like to join me on this wellness journey, I recommend you start by thinking about your personal wellness goals. If you haven’t already done so, consider doing the following:

  • Set a goal for your long term wellness. Ask yourself, What is my primary goal for long term wellness? What can I do right now to support that goal?
  • List what you currently do for fitness. From that list pick two primary fitness activities that best support your long term wellness goal right now. Those are the two you will schedule onto the calendar first.
  • Check your calendar for available time slots. Start building your calendar around your two main activities.

In Conclusion:

Time management can certainly feel like a juggling act, especially when we lead such busy lives. Creating a routine and schedule can alleviate some of the stress you may be feeling. It an also keep you focused on your wellness goals. Without this focus, it is far too easy to let things slide.

I implore you to prioritize your health when scheduling your week. Be as creative as you can and look for those pockets of time. For me, it was the hours I spent looking mindlessly at the phone. I used to start my day sipping coffee in bed, watching the news and sipping coffee. I’d scroll the internet and enjoy the quiet. But, that was two to three hours a day. It’s perfectly alright to sip coffee in bed, but across my week that was fourteen hours of time I was using.

I now rise, dress, walk for an hour, then come home and sip coffee. Getting up earlier can definitely give you some nice quiet opportunities for fitness. Be creative as you look at your week with new eyes. I know you can find some time slots to use toward your wellness. Your future self will certainly thank you!

Drop me a comment in the section below and tell me what you plan to do to find time for your wellness goals. I look forward to reading your ideas, so please do share.

Transform Your Diet: Embrace Whole Food Variety

“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: ‘Thank you!’” – Karen Salmansohn

Imagine eating a peanut butter sandwich every day for lunch. That is exactly what I did for years. Honestly, it didn’t bother me because I enjoy them and they’re easy. How many of us eat the same food on repeat? I know I did and never gave it a thought. Learning how important variety in food choices are to my wellness has opened my mind to trying new things.

I’ve learned it’s important to eat a variety of foods as part of my whole food plant based lifestyle. Recently, I heard that you should try to eat 30 different whole foods across your week. I am, however, a creature of routine and habit, especially when it comes to food selection. The thought of having that much variety in my week did give me something to reflect upon. Initially, when thinking about increasing variety in my diet, I focused on using it to push me out of my comfort zone. I tend to eat the same few foods repeatedly. Now I know, that eating a variety of foods is more important to my wellness than I once thought. With this knowledge, I am now planning my meals with far more variety than before. It’s a work in progress for sure, as old habits die hard.

My Food Struggles

I was raised in the 1960s and raised in a family where dinner consisted of meat, starch and one vegetable. At some point, the popularity of convenience foods caused some changes to our daily menu. Vegetables readily available in cans were now seen as the better option due to their shelf lives. My mother’s favorite vegetable was the french cut string beans and they must’ve often been on sale because we ate them often. Just thinking about them still makes me gag.

It was during these years that I developed my strong aversion to eating vegetables. I wouldn’t eat them, other than corn, for decades after I left home. I wouldn’t even try them. In truth, I only started eating broccoli and nothing more until this year when I transitioned over to a plant based lifestyle. Imagine, a vegetable hater is now living a plant based lifestyle. Most people who know me chuckle over that.

My Food Transition:

In January, I took a six week course on living a Whole Food Plant Based lifestyle. As I learned about its connection to brain health, I knew I would make this transition. I was unsure how and what I would eat, but thankfully there were many resources out there to help me. I found ample recipes to try, especially on Forks Over Knives. The trouble was I was avoiding most recipes that didn’t call for broccoli.

You see, when I first transitioned to a plant based lifestyle, I liked broccoli, spinach and corn. I also would eat salad. I assumed it didn’t matter that I ate the same thing every day, as long as I ate vegetables and fruit. I made broccoli every day and put spinach in my smoothie each morning and had a salad for dinner. As I continued learning, however, I realized how critical it was to eat a variety of foods, especially when eating plant based. This may seem like basic knowledge to you, but it was life changing for me.

Variety of Foods:

I’ve spent the last nine months learning about this lifestyle I’ve chosen. I’ve heard many criticisms of it, with the top being difficulty getting the proper nutrients. This criticism can be true, if you are not careful which is why I continue to learn, study and monitor my health markers. One aspect that is critical is to ensure you eat a variety of foods. This is critical in any lifestyle, but even more so in a plant based one. Different foods provide different nutrients, so eating a variety of foods can ensure that you get the proper nutrients.  Many plant-based protein sources lack one or more essential amino acids, so eating a variety of plant-based proteins throughout the day also helps ensure you get enough of all the essential amino acids. 

When planning for meals across the week, it is essential to focus on both variety and the nutrients your food will provide. This can sound like a daunting task, but there are many resources you can use to help guide you. One resource I found very enlightening was My Fitness Pal. I use the paid version of this app and kept a food log on it for months. Keeping a food log on this app helped me see the nutritional breakdown of my food. It was there that I began to notice what nutrients come from each food variety.

Using this food log, I noticed I had a lot of overlap for some nutrients and gaps in others. Nutrients I was supplementing for were revealed to be at extremely high levels just from the food I was eating. This meant I was both wasting money on them and potentially causing harm to my health. I highly recommend using something like this app to get you started. This awareness led me to seek out further guidance with a Registered Dietitian who specializes in Plant Based Nutrition. If that is not an option for you, I highly recommend you work with your health provider to monitor your nutrition levels through blood work.

Like everything else, I suggest you start with small changes to your eating habits to gradually increase the variety of foods you are eating. There are so many foods to choose from, but just try to add one new food in each week. Here is a great list of nutrients found in vegetables.

59 Different Types of Vegetables and Their Nutrition Profile

Tips to Increase Variety :

  • Eat the rainbow, and try to include at least three different colors of foods on your plate. 
  • Swap out your side dishes. Here’s a great list to choose from – 57 Vegan Side Dishes
  • Try recipes from different countries. I now eat Indian, Asian and Thai cuisine often, something I never would have tried in the past.
  • Choose one new vegetable a week to try. There are so many recipes online to try. I started with Forks Over Knives which has many recipes.
  • Try new ways to cook vegetables each week, such as air fry, roasting, grill, stir fry, etc.
  • Experiment with less-common grains. Here’s a great list to choose from – 17 Grains You Never Heard of

Next Steps:

As I transition to increasing the variety of food I eat, I am keeping things simple. Each week, I purchase at least one new vegetable to try. I am planning my menu for the week to include new recipes and one new food item. Once I increase my vegetable options it will be easier to plan meals. This week I made a chili recipe into which I was able to add a few vegetables. Traditionally, I find soups and chili recipes are the easiest way for me to sneak vegetables in. I also purchased a copper roasting pan to roast vegetables. I absolutely love this pan and use it often. The pan also has a basket which allows for good air flow and since I rarely use oil it prevent sticking. I highly recommend this pan – Copper Roasting Pan.

Here are a few articles you can read to get more information on this topic:

4 Exciting Reasons to Rotate Your Food

What is a Plant Based Diet and Why Should You Try It

The Importance of Variety in Your Diet

I hope you’ll take some time this week to reflect on your food selections. Are you eating the same things over and over, like I was? If you are, start to think about the importance of eating a variety of foods across your week. I’d love to hear what your thoughts are on this topic. Are you a creature of habit like I was, or a food explorer? Please feel free to reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Consider answering one of these questions in the comment section below –

What did you notice about the variety in your food selections?

How will you increase the variety of foods, especially vegetables, that you eat? Please do share.

The Impact of Giving Up Running on My Health Journey: A Reflective Journey

“Movement will give you access to joy that will dramatically improve the quality of your life.” – Kelly McGonigal

I’ve been reflecting a lot recently on my current health journey. I feel like I’ve learned so much about myself through this reflection. It’s no secret that this last journey has been by far my hardest. There were many causes that led me to my lowest point, I can not just name one. It was like the perfect storm, a particularly bad or critical state of affairs, arising from a number of negative and unpredictable factors. In isolation, each event that happened was life changing. In combination, they served to wreak havoc on my mental and physical health.

The past four years have been some of the hardest in my life, but as they say, what doesn’t kill you makes you stronger. I am finally in a space where I can reflect on all I’ve learned through my experience. To share, my perfect storm consisted of the following events coming together, 1) physical injury that caused me to give up running; 2) COVID pandemic; 3) death of my mother.

I’d like to reflect today on the impact giving up running had on my overall wellness, as I believe it was deeper than I ever imagined.

Physical Injury

I was always a runner. I was up and out early mornings with my father as we ran around the neighborhood park. The loop was 1 1/3 miles and we did 3 loops to start our day. Later, I ran track in school and found I wasn’t good at the short, fast events, but I could run long distance. I’ve run 5k, 10k, Half Marathon and Marathon races. Running was a great sport for me, as I loved the time spent outside in nature. It truly is meditative.

During 2017 and 2018, I was training for the NYC Marathon. Both years, I did not make it to the starting line as I sustained a femoral stress fracture up near the hip joint. This injury required 12-16 weeks non weight bearing, followed by physical therapy. In 2018, I also sustained three broken toes. My body was definitely telling me it was time to cut back on running, but I had always wanted to run the NYC Marathon.

In 2019, I knew I wouldn’t be able to cover the training distance needed to get to the starting line, but was determined to get there. I used a different approach that year, cutting back on training run distance and working more on my functional strength, stamina and cardio. I signed up for CrossFit and used that as my main method of training, coupled with shorter runs, no more that 10 miles. That year, I was able to complete my goal and finish the NYC Marathon.

As excited and proud as I am about that goal, I know that I sacrificed my body to achieve it. I finished this race with another femoral stress fracture and this one seemed by far to be the most painful. I was back on crutches and back to the healing process. I knew that would be my last race and promised my family I would give up long runs. What I didn’t realize was how hard it would be to give up running and what role running played in my health journey.

Mental Wellness

When I returned to work, following the marathon, I was back on crutches. I was mad at my body and mad at myself for doing this to myself again. I truly felt that my body had failed me and didn’t understand why. Knowing my training and running days were over, I seemed to have less interest in recovery or maintaining my fitness levels. I had what I describe as a pity party and ate anything I wanted regardless of the fact that I wasn’t moving at all.

Going through COVID shutdowns and the death of my mother a few months later, I had no motivation to heal or do anything. If I couldn’t run, I didn’t want to do anything. I gained so much weight during this time and looked like a different person. When I look back now at the photographs, I don’t even recognize myself.

I didn’t understand that movement, not just running, had played a pivotal role on my wellness and its absence would have a profound impact on me.

Movement

I now realize the role movement played in my life beyond just running races. Movement was critical to my overall wellness, both mentally and physically. If I look back, I was running 4 miles most mornings with my dad around the park before the sun was up. Training for long races, required me to do long distances before work, meaning I was up and running most mornings before the sun was up. I’ve seen so many sun rises out on the road and never realized how important seeing them was to my overall mental health.

When I knew I wouldn’t be running anymore, I gave all that up without realizing it was the glue that held me together. Post-marathon depression may not be a clinical diagnosis, but it’s real. To put it into context, when you accomplish any goal that you worked toward for years, it’s only normal that a letdown occurs when it’s over. Add to this the knowledge that it was your last running event and you can see how deep the loss is.

When I finally pushed myself to get back out there, I was walking. It was different for sure, both in distance covered and effort, but it felt good to lace up my shoes. I like to say walking saved me. I wish I had known just how important movement was to my health. I never acknowledged that, just saw it as training or a work out session.

I’ve learned that, movement is vital for overall wellness as it significantly improves both physical and mental health by reducing the risk of disease, boosting mood, managing stress, and improving cognitive function. Essentially, it contributes to a better quality of life across various aspects of health. My journey can attest to these facts. When I stopped moving, my health declined both physically and mentally. In its absence, I was not well. When I started moving again, my wellness both mentally and physically improved.

Movement can take many forms, and there’s no one-size-fits-all approach.  Movement can include things like, walking your dog, mowing the lawn, sweeping or raking leaves, working out at the gym, swimming, playing pickleball, taking a yoga class. Honestly, the possibilities are endless. The more time we spend moving and not sitting the better we will feel.

Movement in My Day

  1. Walking – I walk outside twice a day, once when I first get out of bed, before the sun rise and once in the afternoon. I do this regardless of the weather, but do have access to a treadmill should I need to stay indoors.
  2. Pickleball – I play pickleball almost every day, either drills or competitive games.
  3. Weight Training – I am currently lifting twice a week, but will be adding in a third session soon.
  4. Yoga – I try to grab a yoga class whenever I have time.

Possible Movement at Work

  1. Walking – Walk around the block after you park your car before entering the building. Walk at lunch.
  2. Walking pad – They now sell walking pads that you can place under your desk to allow you to get your steps in. I haven’t used one to recommend, but here is a an option that looks portable enough – Walking Pad Compact Size
  3. 1 minute Exercise sessions – Set your timer for 60 minutes. When the timer goes off take a short walk, or do some air squats, or wall push ups in your office. Just get up out of the chair.

Conclusion

I find being outdoors walking in the early morning, before sunrise, to be magical. It’s so quiet and still out there and it’s truly unlike any other time of the day. I’ve been starting my day like this for over 50 years now and didn’t realize how critical it was to my health, until I stopped doing it. I am so thankful to be back out there and know that it’s helped heal me. I hope you find time to experience that time of stillness and beauty in your health regime. There are many proven benefits you will get, mentally and physically. For further reading, consider this article:

6 Proven Scientific Benefits of Walks at Sunrise or Sunset

I’d love to hear about your journey. What has helped you along the way? What roadblocks are you facing? Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Prioritizing Health: A Personal Journey to Wellness and Balance

“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.”– Jack LaLanne

I’d like to follow up on last week’s blog, in which I discussed staying true to my personal wellness choices (Staying True to Whole Food Plant-Based Lifestyle: A Reflection). I’ve been reflecting all week on why this time, unlike others, I felt strong enough to stand firm in my decision. I believe I’m stronger now because I have a clear vision for what my balanced lifestyle entails. A balanced lifestyle is a way of living that aims to improve our wellness in all aspects of life, including: relationships, fitness, health, and emotional happiness. 

A Balanced Lifestyle Includes:

Sleep

Getting 7 to 8 hours of sleep each night is an important pillar in my life. Sleep can have so many implications on health, both negative and positive. I’ve struggled with sleep over the years and made it one of my first goals when I began this journey. Forming stronger sleep routines has truly changed my life. You can read more about the work I’ve done to improve my sleep in these two posts – Sleep Your Secret Weapon, Sweet Dreams. At the moment, I’ve been hitting my 8 hour sleep goal, but this is an area I still focus on.

Stress Reduction

Stress reduction is another key pillar. Stress without doubt wreaked havoc on my health. It was so bad that I wasn’t sure I’d ever get back to a healthy lifestyle. I was overweight, not sleeping, and most likely depressed. This was the lowest point of my health journey and I knew the only way to heal was to reduce my stress. I knew I not continue in my current situation.

COVID really changed the world and I was not exempt from that. A high stress job, coupled with personal events, created massive amounts of stress in my life. In 2023, three and a half years out from the onset of COVID shutdowns, I decided to walk away from the career I loved and devote my time and energy to my health. I’ve written about stress and my health in this blog post – Stress.

Social Connections

We are meant to journey through this life with others. Fostering and cultivating social connections and relationships is my third critical pillar. When we are too busy, or too tired to engage socially, we are missing out on an important part of wellness. Social connections can create feelings of belonging, being loved and valued. Who doesn’t want that? But, like everything else, relationships take work and time investments. It is definitely worth the effort, as strong social connections can have significant impact on our overall health. I’ve written more about social connections in this blog post – The Vital Role of Social Connections in Health and Wellness. I hope you’ll take the time to read it and then reach out to a friend, or loved one.

Nutrition

Eating a balanced diet, that your body responds too, is also an important pillar. Finding what works best for your body is the critical work we all need to do. There is not a one size fits all approach to nutrition and far too many competing options, which can be confusing. I’d recommend you spend your time figuring out the best path for you.

I chose my path, in consultation with my health professionals, by keeping a food journal and taking notes on how my body responded to certain foods. I noticed changes to my sleep, inflammation or bloating, along with other responses my body had to food. I used this knowledge to make the decision that for me, the best path was to shift to a whole food plant-based lifestyle. I’ve written about this nutrition journey in these posts – Change Our Thinking About Food, Eat to Live, The China Study: Reducing Health Risks with a Plant-Based Diet.

Movement

Movement has long been thought to be the most important piece of my health journey. While it is still one of my key pillars, I now know that it can’t be my only pillar, as I can’t use exercise to avoid everything else. I move my body daily and choose activities I enjoy. Walking twice a day is a staple daily activity that is non negotiable. I love playing pickleball as it’s great exercise and fosters strong social connection. Finally, I engage in yoga and strength training.

We all definitely need to move to stay healthy. It can’t be the only pillar we rely on though. Believe me, I tried to out run a bad diet for most of my life. I listen more to my body these days and pay attention, especially when I need to rest. That is something I never did in the past, to the point of consistently getting injured. I’ve written about my daily exercise routines in these blog posts – Move to Live, Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

Prioritizing Health

A balanced lifestyle should include prioritizing your health above all else. It’s not about worrying over everything you do and labeling decisions good or bad. It’s about understanding the impact your lifestyle choices have on your wellbeing. I learned the concept of creating an IRHA – Individual Retirement Health Account, and make continuous deposits towards my longterm health. If you are living in balance, your deposits will outweigh your withdrawals. We all will make withdrawals as we live, but they are balanced out by many deposits along the way. I’ve written about this concept in this blog post – IRAH: Individual Retirement Account for Health – A Personal Transformation Journey

Next Steps

Ultimately, health balance is a deeply personal journey—one that requires self-reflection, and an unwavering commitment to your well being. It’s about finding what works for you and prioritizing your health. I hope you will take that first step. Here are a few more resources to get you started:

Baby Steps

Reclaiming Health: The Power of Taking the First Step

Longevity and Brain Health: Lessons from My 93-Year-Old Father

Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

If you’d like to share your journey with us, please reach out via email at laurakump@reclaiminghealth.blog. I’d love to hear what’s working and not working for you. You can also reach out on Instagram, or Facebook, or in the comment section below.

Staying True to Whole Food Plant-Based Lifestyle: A Reflection

“One of the lessons that I grew up with was to always stay true to yourself and never let what somebody else says distract you from your goals.” -Michelle Obama

I had some questions regarding nutrition and my doctor suggested I meet with a Registered Dietician. I was psyched for this meeting and looking forward to learning and growing my knowledge. It took a while to get the appointment and I went into it feeling excited. Sadly, I left the appointment feeling confused and honestly, defeated. This response hit me like a ton of bricks and almost sent me into a mindset spiral. It came at me hard and I’ve spent the week really unpacking my response to this situation and thought I’d share the experience.

The issue I wanted guidance with was understanding ways to ensure that my meals are nutritionally balanced, within my whole food plant based lifestyle. I was not going into the appointment looking to change my lifestyle and I made that clear in all conversation with the provider. I take my health seriously and have been consistently monitoring my blood levels to ensure that nutritional targets are within range, as well as other indicators. I also have no current known health issues.

As I got into my car following this appointment, I felt I had been judged and definitely not heard. Perhaps it was a bad day for the provider, considering she was very late to our appointment. That said, I walked out with a strong feeling that I needed to reevaluate my lifestyle choices, which was not what I walked in looking or asking for. I was basically being told to add dairy, eggs and cheese into my lifestyle as the means to increase my protein and lower my LDL. I questioned what I was being told and knew it went against the current research on whole food plant based eating. I also knew this dietician did not think plant based, in absence of meat, dairy or cheese protein, was a viable lifestyle. Though she said, she was not trying to tell me what to do, she clearly was. I wondered how many others have let strong opinions derail their wellness path. As I unpacked this experience, I reflected on the following:

Be Impeccable to Your Word

In the book, The Four Agreements, Don Miguel Ruiz speaks to the importance of being impeccable to your word. According to Ruiz, your word is your power to create. Your word is all about the message you deliver, not just to everyone and everything around you, but the message you deliver to yourself.

This is important in this situation for two reasons:

  1. Your word has the power to lift others up or to harm them. In this case, this provider had a clear agenda that did not align with mine. That is totally fine, but I would have respected the message more had it been presented differently. Using your words to dismiss someone, without providing research, or clear reasoning is totally unacceptable in my opinion. Using your position of perceived power to make another feel less than is never acceptable. I know my body and it’s response to dairy, eggs and cheese and do not see them as viable means to healthy LDL levels, though they can increase protein.
  2. Self-talk – The second part was more of a personal reflection on the self-talk that I engaged in during and after the meeting. I was really doubting myself and my knowledge, and all the work I have done this past year. Despite feeling the best I have in many years, despite positive blood work and the current state of my overall health, I was ready to make a dramatic course change, based on the strong opinion of another. My inner critic jumped on this opportunity to engage my self doubt. These self doubts are what causes us to jump at the endless infomercials that sell the answers to all our health concerns.

Stay True to Yourself

It’s hard to live a plant-based lifestyle when so many have strong opinions against it. I don’t push my lifestyle on anyone. We made a personal choice, based on research and conversations with our health provider, that living this lifestyle was in our best interest. We are thriving. To change course, based on one interaction, would have been a huge mistake. I’m sharing my experience because this type of interaction happens often when people share their health journeys. For some reason, many feel it is ok to use their words to tell others how to do things in a better way, usually the way that works for them.

I think the best way, is the way that works for your body, in your current situation. As long as you are monitoring your health markers, through labs and in consultation with your trusted health provider, you do you. What works for my body, may not work for someone else. It is not the job of a health coach, or registered dietician, to prescribe one specific lifestyle to you. It is their job to help you reach your health goals, within your lifestyle. After they meet you where you are, they can educate and provide information to help you make decisions. If you have a specific health condition that warrants one specific lifestyle, that is a different situation than what I am discussing here.

I hope you take the time to learn more about your health choices, including really knowing the source and type of research you are relying on. There are so many conflicting ideas out there on wellness, it’s hard to know what to believe. I do recommend learning more about the China Study and Blue Zones. If you are considering a whole food plant-based lifestyle, I recommend you find a Plant Based Registered Dietician who truly understands this specific approach.

If this post resonates with you, or you’d like to share an experience you’ve had, feel free to reach out to me at laurakump@reclaiminghealth.blog, via Instagram or Facebook, or in the comment section below.

Embracing Personal Accountability for a Healthier, Fulfilled Life

“Personal accountability requires mindfulness, acceptance, honesty and courage.” – Shelby Martin

Personal success can be achieved through taking accountability for our actions. This shift takes time and is one I’ve embraced on this health journey. It’s also one I hadn’t embraced in the past.  It’s hard to come to terms with the reality that you and you alone are responsible for the decisions you make each day, but personal accountability is the key to living a healthy, fulfilled, and meaningful life. Even though it can be challenging, accepting personal accountability will enable you to learn from mistakes and make adjustments to your journey.

Our consistency and day to day life decisions play a huge role in the progress we make and results we achieve. Believe me, I know it feels better to blame work stress, genetics, health or other outside reasons for my failure to make progress. Blaming others or making excuses can lead to giving up when things get hard. There are certainly cases where outside factors are a key reason one is not achieving results, despite putting in the work. I would never want to minimize that, but, today I’d like to talk about accepting personal accountability for your health journey.

My Journey

I’ve been on this health journey for what feels like a lifetime. I’ve honestly tried everything there was to try. I worked with countless nutritionists who wanted to sell me endless products. Everyone seemed to have their own angle on what I needed to do. I would try what they said, not see results fast enough and give up, then blame them. I believed every advertisement I saw that spoke to those who haven’t had results, but would if they only tried their new approach. I worked out endlessly, ate clean and couldn’t seem to ever stay on track. It wasn’t until I shifted my mindset from doing what someone else said I needed to do, to taking control over my own journey, that I began to have success.

Think about this, every single decision you make in a day is in your own hands. I decide every day whether I will sleep in, get up, work out, eat out or cook. I needed to accept responsibility for the decisions I made. Recognizing and honoring this was a necessary first step toward making lasting changes in my health. It was also a powerful tool toward changing unwanted behaviors and ways of thinking about myself.

Many of us spend our days drowning in negative self talk, blame and procrastination. On this journey toward reclaiming our health, we first need to address the elephant in the room – blame and excuses. Yes, it is far easier to say I’m still overweight because I’m a middle aged woman, or my parents were overweight, or, or, or. Accepting these excuses and reasons for our struggle can lead us to accepting where we are, giving up on trying to change our way of life. I know this first hand, as I had given up on even trying. I began to accept that this was just how I was going to be.

Personal Accountability

Personal accountability is the practice of accepting responsibility for your actions, words, and behaviors, and the consequences that result. It involves taking ownership of situations, and doing your best to improve, whether the outcome is good or bad. People who are personally accountable don’t blame others or make excuses, and they try to make amends when things go wrong.

Personal accountability does not mean we place blame, or shame on ourselves. Rather, it is meant to be a means to accept that despite where you are right now on your health journey, including the reasons for being there, you have the power and responsibility to improve your health and make lasting changes.

Roadblocks

Two of the most common reasons for not achieving our goals can be tied to lack of consistency and not having a strong enough purpose – your why.

Consistency:

I’ve written about the importance of consistency on your health journey. This blog is worth your read – The Compound Effect. Consistency is your super power. Quite simply, the small decisions and moves you make over time will determine your rates of success. It’s a lifestyle, not a diet or program.

This hit home for me once when a doctor asked me about my activity levels. I replied that, I run 3 miles most mornings, swim other mornings and ride my bicycle. She said that’s a great way to start your day, but what do you do for the rest of the day? I had to pause and think. I often sat and read, worked on the computer, binged Netflix, etc. Most of my activity for the day was completed by 10:00 AM each day, leaving me feeling like I had put the work in. Sadly, I was thinking of exercise as something I needed to get done.

Exercise is part of an active lifestyle, not something you do to check off a box on your daily list. The more you move, the healthier you will be. I now move throughout my day, not just in the morning. For example, I take a brisk walk when I wake each morning for about 30 minutes, about 1 mile. I then often relax and have breakfast. A few hours later, I head down to the pickleball courts and play games or practice for about 2 hours. I then cook our main meal of the day and we eat lunch. I relax, do some reading, or computer work and then take my afternoon walk, about 1.5 miles. When I return, I either go down to the pool, or go into town to the beach area. We have a light dinner and I walk with the dog for a bit to end the day. Then it’s either relaxing evening home, or we go out. As you can see, I am moving all throughout the day. You can change the walking to bike riding in the nicer weather, or yoga for pickleball. Honestly, it doesn’t matter what you do, as long as you are consistently moving your body.

Purpose:

MY WHY -Having  strong reasons for getting healthy can help improve your focus and drive. Losing weight for a special event, while motivating in the short term, won’t sustain you over the long haul. Generally after the event is over, so is your motivation and drive to continue. Further, we often feel we have achieved our goal and begin slowly to loosen up on our decisions.

Center your purpose around longer term goals to keep you grounded when the going gets tough. In my case, my why is to maintain optimum health as I move into the next phase of my life. When I declare my why I say, “I WILL hold on to my memory and live a long, active life.”    This is my motivation and my drive.  It pushes me out of bed when I don’t want to get up and exercise.  It pushes me to think about what I am putting in my mouth.  It helps me hold on to the gains I’ve made these past years and continuously pushes me forward. It helps me not stray far off the path, even though there are bumps along the way.

Next Steps

Success on this journey will require action. This action includes accepting personal responsibility and not allowing yourself to make excuses when you fail to follow through

Here are a few of the ways I have been holding myself accountable.

Planning

They say a goal without a plan is just a dream. Planning is the biggest key to success on any health journey. When I fail to plan, I always end up making decisions that aren’t in my best interest, especially around food choice. Planning for me includes shopping for healthy food, planning for meals and scheduling workouts. Using a calendar and developing a schedule is the easiest way I get my daily workouts in. Blocking out times to move my body has been essential. I wake up, brush my teeth, throw on shoes and go for a brisk walk every day. I do this before I do anything else. It’s now a habit. After lunch, I go for another walk every day. I sometimes bring my phone and catch up with a friend. Build your routines into your daily calendar and you will see improvement in your consistency.

Menu planning and food shopping go hand in hand. If I don’t plan out my meals I end up cooking whatever is easy, not necessarily healthy. Whenever I am off target I know that it means I haven’t been diligent about shopping and planning. I am not a meal prep person, I just don’t like to have the food all prepared for the week. I like to cook easy, simple meals to avoid the one long day of prep. For example, yesterday we ate Miso-glazed Eggplant with Farro . On the table in 45 minutes, delicious and easy. Whichever approach works for you, this area of planning is essential for success.

Share the Journey

Writing this blog over the years has allowed me to share my journey. It’s picked me back up when I’ve fall down and holds me accountable. I find writing very therapeutic, as I work through issues I am facing myself. Making my journey public has held me personally accountable. I can’t write about things others should do if I don’t do them myself. This blog keeps me grounded in my why. One of the best ways to stay strong and focused is to share your journey with a friend or loved one. Find yourself a partner and support each other along the way.

Positive Self Talk

Blame, negativity and excuses are hard to stave off. I’m working hard on using positive self talk to replace them whenever they rear their ugly heads. Find yourself a means to use positivity and gratitude to keep your spirits up. This will be a difficult journey and there will be times when your emotions take over. Having an outlet, or means to keep it positive will go a long way towards keeping you moving forward. I’ve written blogs on this topic, which can be found here Kritajna Hum: I am gratitude, Things I’m Letting Go Of

Tracking Progress

At the gym I always hear this, “What get’s measured gets improved.” Tracking progress will greatly improve your motivation and drive. Don’t just weigh yourself and lament over lack of weight loss. Measure all progress – This week I worked out six out of seven days, Today I ate three healthy meals, I slept through the night, etc. There are so many areas of our life that we can look to for progress. The scale is only one way to track our progress. In past blogs I’ve talked about taking your measurements as an alternative to the scale. Taking photographs is another positive way to see progress. Recognizing our daily and weekly successes helps change our thinking around success.

Move to Live

The more we move, the better we will feel. Movement across the day is an important pillar of my journey. I plan it into each day and have cultivated strong habits around movement. Dr. William Sears clearly states, “sit less, move more, live longer”, which definitely is the plan here. I’ve written a blog post on this topic and you can visit it here – Move to Live. I hope you will take the time to read this and lace up your shoes for a walk.

Reach Out

I hope you are connecting to your current health journey. Moving forward is always our goal. In reflecting on where you are right now, perhaps ask yourself, “What are some ways you currently hold yourself accountable?”,  “How do you maintain your positivity?”, “Do I move throughout the day?”, and “Who can I share this journey with?”.

I’m always interested in hearing your thoughts.  Please take a moment to share your ideas with me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comments below.  Also, consider sharing this blog with a friend who is on this path with you.

Reclaiming Health: The Power of Taking the First Step

“The first step to getting somewhere is deciding that you are not going to stay where you are.” -J.P. Morgan

Several times a month, I get asked the same question, “How did you get started?”. It is a question I’ve asked as well, many times to many people on my health journey. Getting started always feels like the hardest part, especially when you feel so far removed from your healthiest self. I was literally at rock bottom at the start of this journey. I truly had given up and felt there was no way for me to get back to being healthy. I came to the point where I accepted myself as I was, which is fine, but also had no plan to do any work to regain my health. I felt I was past the point of no return.

I wish I could have given my friend the answer she wanted, but I know it’s not that simple. There is not one way to take this journey, and my way may not be the way that works for her. The simplest answer I can give to the question of where to start is just to start. Think of yourself as you want to be, healthy and happy. Ask yourself, what would it take for me to get to that place. Pick one thing you can do right now, this minute, that will move you toward that version of you. For me, I put on my running shoes and started walking. I was way past the point of being able to run, too heavy and out of shape. But, I knew I could walk, so I put on the shoes and walked around the block. That was all I could master at that point and that was more than enough.

A month later, I walked around the block of my school every morning when I got to work to add a second walk to my day. Then, I dusted off my old Fitbit and set a goal to reach 5,000 steps a day. I didn’t always make it, but I felt better about myself for even trying. After I retired, we moved to a community in Delaware and they had a health club. At that point, I added some weight lifting using the machines they had. I did that three times a week.

A year and a half later, I feel so much healthier and am so glad I took those first steps. Imagine how I would feel if I hadn’t. If you are also wondering what to do to get started, my best advice to you is to just start. Here are a few ideas to help you.

Getting Started

  1. Set Realistic Goals – For me, I was so unhealthy, I knew I could not return to running, as much as I wanted to. It would not be realistic for me to try to use running as my exercise of choice. In order to start, I needed to use a different form of movement. Walking was the best choice for my current fitness level. Select a movement that you feel you can do at your current fitness level. Do not over do it, or you will quit. Just move your body every day and increase gradually.
  2. Be Consistent – Consistency is your ticket to success. If you aren’t consistent, chances are you will not be successful. This is a commitment to a lifestyle, not a quick fix. I made the commitment to do at least 30 minutes of exercise every day. Since I was walking, that meant I would walk every day, rain or shine and I did. I wrote about the importance of consistency here The Compounding Effect. I know that consistency was a huge part of my success.
  3. Give Yourself Grace – You cannot change everything at once. That is an important concept to wrap your head around. I did not become unhealthy overnight. It was a combination of many things, but it happened over time. You cannot become healthy overnight, but you can over time. Give yourself the grace to work at this. You will have days where you make unhealthy choices. Just today, I ate some Nutella on a spoon. It happens. Give yourself grace and don’t let one decision deride your goal of improving your health. Just keep moving forward, one day at a time.
  4. Think About Your Habits – I really needed to evaluate my daily habits. This involved looking at my movement patterns, which at that time were nonexistent. It also meant looking at my eating patterns, which involved takeout and restaurants. Examine your habits and ask yourself if they are helping or hindering your health journey. Again, don’t try to change everything overnight, but begin to make plans to make small changes. For me, I started with my breakfast patterns. I changed those first, as they were the worst and easiest place to start. Then, I worked on my lunch. Finally, I made a drastic change and embraced a new lifestyle of eating whole food plant-based. I have not looked back in the past eight months.
  5. Sleep – If you don’t sleep well, you will have a hard time regaining your health. Sleep is critical to your health as it is when your body cleans and restores. I tried so many different approaches and one day my doctor finally said, if you don’t address your sleep you will not see real change. The road to sleep has been challenging, but I am making progress. I have a set sleep schedule and really try to stick to it, within reason. I wrote extensively about sleep in these past posts, Sleep Your Secret Weapon, Sweet Dreams

It is my sincere hope that you find your way to take those first steps, because they may be the hardest. I am so glad I did because if I didn’t I honestly don’t know where I’d be right now. It’s not an easy journey, but the rewards have been so exciting. I’m feeling healthier and I have energy to do more than I have in years. I’m looking forward to continuing on my path and am proud of the progress I have made. If you want to reclaim your health, I hope you’ll take those first steps. I’d love to hear about your journey and am here to cheer you on. Feel free to reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Let’s do this!

Hydration and Weight Loss: The Crucial Connection

Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues. –Kevin R. Stone

Last week, I wrote about possible ways to push through weight loss plateaus. One area I neglected to mention, that can help your metabolism greatly, is water consumption. Water has long been my nemesis, as I have always had a love or hate relationship with it. During the hot summer months, I have no issue consuming water, especially when exercising. When the fall comes, I inevitably stop drinking water.

How Much Water Do We Need?

According to Harvard Health, most healthy people need four to six cups of water per day, but the amount varies based on other factors. These factors include how much water people get from food and other drinks, as well as health conditions, medications, activity level, and temperature. Personally, I drink 8 glasses (8 oz) of water each day. For me that is slightly higher than 1/2 of my body weight. The issue I have with using 1/2 body weight as a goal, is that when I was at my heaviest, it just was not a realistic amount of water for me to consume.

Originally, I thought the 8 glasses of water I needed to drink each day needed to be plain water. As a result, I had great difficulty meeting my target because I was full from tea, or the smoothie I was consumed. I’ve since learned that you count the water used in making those drinks as part of your 8 glasses of water a day. That small tidbit helped me get on track with my water consumption and I now regularly hit my target.

Water and Weight Loss Plateau

Research suggests that drinking water can help with weight loss and also break weight loss plateaus in several ways:

  • Suppressing appetite: Drinking water can help reduce hunger cravings and it’s healthier than the same result obtained by drinking coffee, with no sugar or cream required. Additionally, it can also lead to a decrease in saturated fat, sugar, sodium, and cholesterol.
  • Boosting metabolism: Drinking 17 ounces of water can increase metabolic rate by 30% in both men and women.
  • Making exercise more efficient: Being hydrated can help your body work more efficiently during exercise.
  • Reducing calorie intake: Drinking water instead of high-calorie beverages like soda, fruit juice, or alcohol can lead to a significant reduction in calorie intake.

Other studies found a link between dehydration and higher body weight and found that even mild dehydration can slow down your metabolism by 3%.

Ways to Increase Water Consumption

Here are a few of the ways I’ve increased my daily water consumption:

  • Eat water-rich fruits and vegetables – Many fruits and vegetables have a high water content. Some of the best include berries, oranges, grapes, carrots, lettuce, cabbage, spinach, and melons. I keep a container full of cut up fruit to snack on in my refrigerator. These containers are my favorite for storage of my produce.Rubbermaid Produce Savers
  • Drink a glass before each meal – This can help in the digestion process and it fills you, reducing how much food you consume at each meal.
  • Take it everywhere – I invested in a large half gallon jug. I fill it each morning and take it with me to the pickleball courts. I always have my jug with me and by the end of the day it is empty. If I don’t have water with me, I will never make my target. This is the jug I use, but any water bottle will do. I just like having one with no refill required. I can add ice throughout the day if I want it colder. This is the jug I am now using. Yes, it is heavy at the beginning of the day. 64 oz Thermos
  • Measure what you drink – If I am making a cup of tea, a glass of fruit flavored water, making an extra protein shake, or mixing my end-of-day probiotic drink, I pour the water from my thermos. That all counts toward my goal. This was life changing for me. The size of my jug is my daily target and measuring any water mixed drink from that container helps make sure I am meeting my target daily.

How do you know if you’re drinking enough water?

Your fluid consumption is adequate for your needs if you rarely feel thirsty and your urine is colorless or light yellow.

Next Steps

In conclusion, prioritizing proper hydration through the practical strategies offered here can significantly impact your health, and help you push through any plateaus you hit along the way. By incorporating water-rich foods, consuming water before meals, and maintaining optimal hydration levels, you will see and feel a difference. I know I have seen a difference in how I look and more importantly how I feel. Please reach out and share how you are doing with your water intake and how you feel as a result. I look forward to hearing from you. You can reach me by email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

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Pushing Past Weight-Loss Plateaus: Tips for Success

“When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of ‘rehearsal’ for maintenance isn’t the worst thing in the world”. -unknown

Since I retired and changed my lifestyle, I’ve lost weight, albeit slowly. They say slow and steady wins the race and in this case I must agree. I have been tracking my progress for over a year and love what the data reveals. I’ve noticed that I lose an average of 2 pounds each month. I’ve also noticed that there were a few months where I seemed to hit a plateau and lost just 1 pound. I’m currently in a plateau and it comes as I am a mere 10 pounds away from my goal weight. If I look back at the other plateaus, they do appear to be at critical milestones in my journey. Though it can be frustrating, for me it is a learning curve and I love to learn. I want to understand why I am hitting these plateaus and what I can do to push through them.

What is a weight-loss plateau?

A weight-loss plateau is when you stop losing weight, despite eating and exercising in the same manner. You’ve been cruising along, losing steadily each week, when suddenly it just stops. I’ve long thought a weight loss plateau is just my body trying to adapt. I believed this to be a good thing, as I want my body to settle into the new normal. I was correct about the body trying to adapt. Who knew those old Science class lessons would come in handy. I know that these plateaus happen to everyone, so thought I’d share my learning.

What causes a weight-loss plateau?

Generally, when we begin a weight loss journey, we are highly motivated to eat clean and exercise diligently. The weight generally comes off easily, due to water weight release and newly created calorie deficits. I’ve learned that this is due to the body getting needed energy by releasing stores of glycogen, a type of carbohydrate found in the muscles and liver. This causes the release of water weight.

Our bodies are indeed adapting to the weight loss and seeking balance, known as homeostasis, or a stable physiological state. This simply means that as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. This is what slows the weight loss. If you decrease your calorie intake further, your metabolism will slow further as your body continues trying to find homeostasis.

What I thought in the past, was that I needed to eat less and exercise more to push through the plateau. I would then become frustrated as that never worked. I mean, how many times have you said this – “I don’t get it. I’m eating nothing and working out like crazy and the weight just won’t come off. I give up. I’m going to just eat and do what I want.” I know I have. This time around, I am pushing through the plateaus each time they come.

How to Push Through Plateaus

These are a few things that have helped me continue on this journey, despite the plateaus that arise.

  • Change Focus

I remind myself that I am not on this journey to just lose weight, I am on it to be healthy, fit and happy. I continue to weigh myself, but remember it’s just a data point along the way. I also remind myself that these plateaus are completely part of the journey, as my body is seeking to find a set point. I give myself and my body grace and time to adjust and continue to push forward. It’s also important to note that maintaining my body weight is a win. Anytime you are maintaining and not gaining, you are winning. Hold on to the maintenance period as you set yourself up for the next cycle of losing.

  • Change Exercise Routines

You might hit a plateau if your body has become too used to your routines. Further, sometimes the routines get stale as your body adapts to them. What can you do to change things up a bit? When I hit a plateau, I like to engage in different routines, or exercises to change things up. For example, instead of a hatha style class I will take more vinyasa flow classes. Or, instead of vinyasa level 1, I will take more level 2 classes. I don’t increase the amount of classes I take, I just change the variety.

Other ways I change the exercise routine are to swap out one activity for another. For example, I take two 30 minute walks each day. When I hit a plateau, I like to swap one walk for either a lap swim, or bike ride. I truly believe variety in our routine can spark movement through the plateaus. And, even if they truly do not, they definitely change my mindset and thought patterns.

Finally, and perhaps most importantly, if you are not engaging in weightlifting, you need to add it in. When I started playing pickleball, I cut back on my weight training. Before I knew it, I wasn’t going to the gym to lift. I was working out every day and hard, but not doing any designated weight training days. Muscle helps you to keep up the rate at which you burn calories (metabolism). Further, having good muscle tone beautifully shapes your body. Building muscle can definitely help you break through a weight loss plateau. In fact, strength training can help speed up your metabolism and burn more calories, which can help you lose weight. Finally, muscle is denser than fat, so you might not see a change in weight even if you’re losing fat and gaining muscle. 

  • Change Eating Patterns

The same goes for my eating patterns. I am a creature of habit and routine and can fall into patterns of eating at times. In times of plateaus, I change my eating patterns. For example, I like to have nutrient packed smoothies for breakfast, as I’m not a big morning eater. I pack these with vegetables, protein, and healthy fat. When I hit a plateau, I like to change my breakfast and eat different foods. Today, for example, I had a hearty bowl of amaranth with chopped pecans and bananas.

  • Use Your Data to Guide You

What gets measured gets improved is a saying I used to hear endlessly at the gym. There is so much truth to that statement. I am a data geek. As an educator, data drove my decisions and led to success. This journey is no different. I keep a journal and track patterns in my weight, sleep and overall well being. This data is a goldmine for me to mine through when I hit a plateau. For example, I was eating a lot of Thai and Asian inspired meals when I hit my last plateau. When I looked deeply at the journal, I noticed I was eating a lot of noodle dishes. That coupled with the salt content of the tamari and soy sauce used led me to make some dietary adjustments, not cutting calories. Once I cut back on the frequency of those ingredients and meals, the scale started moving again.

When I hit a plateau in the winter, I noticed my sleep patterns were off. Then I went to my food journal and noticed that I had 1-2 alcoholic beverages during the week. Once I stopped drinking, my sleep improved and the scale started moving. If you don’t have this type of data source, it will be hard to know which direction to go in when you are stuck.

  • Don’t Cut Calories or Give Up

Resist the temptation to cut even more calories when you hit a plateau, as this can wreak havoc on your metabolism. Rather, stay in maintenance and hold the line as you implement some of the changes I’ve discussed. Even if you lose fat and gain muscle without losing weight, your body composition will change. Keep telling yourself this will pass and continue pushing forward.

Finally, I’d like to share that the most important thing I’ve changed is my mindset. Whenever I hit a plateau in the past, I got frustrated and gave up. It was just plain easier. But, I made a pact with myself this time, that I would not do that. When I hit a plateau, or rough patch, I hold on to my healthy habits. I know that this will pass. This was actually the first year in my life, that I didn’t put on weight over the winter months. I made it through that time with no gain and started the spring, and summer months way ahead of where I would have been had I quit. Plateaus will happen along the way, but it’s best to ride the wave and try some of the suggestions I have made.

If you have ideas about how you have pushed through plateaus, I’d be most interested in hearing. Please share with me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or here in the comment section below.