Diet Plan

     Diet would be the biggest challenge for me because I love food and I love to eat it! My bucket list was full of eating conquests such as a 72oz steak dinners, deep dish Chicago style pizza, Chicago dogs, and the list goes on. What I realized was that my bucket list was going to make me "kick the bucket". Diet, just like exercise was going to be a mind over matter experience.

 At One Time I'd Eat It All

     Portion Control
     During the first thirty days weight loss was slow (expect this and don't get discouraged) it was shortly after this period that I was told, "Weight loss has more to do with what goes it than what goes out." (referring to exercises). In other words, eating a whole coconut cream pie and walking for 60 minutes that day is not going to cut it. I found an application for my phone, My Fitness Pal, that helped me control portions and track my caloric intake along with my exercise. The thing about this application that helped me most was that after logging my food and exercise for the day it would give an estimate of what my weight would be in five weeks if every day was like the day I just entered.This application also help with carb counts.

     Eat Original
     Choose foods that are as close to their original state as possible. This rule will help eliminate preservatives and other additives from your diet. An example would be to eat raw broccoli instead of frozen broccoli with cheese sauce in the freezer section.Or eat a raw apple instead of applesauce. The closer to the tree the better it will be.

     Super Foods
     Include these foods in your diet often: Salmon, Kale, Strawberry, Blueberry, Tomato, Cucumber, Steel Cut Oats, Beans, Avocado, Green Tea, Spinach, Almonds, Broccoli, and Eggs. There are more foods that are considered "Super" and an Internet search for a reliable source can give you more ideas. Here is what a sample breakfast would look like for me.

Breakfast

1/4 cup steel cut oats (uncooked)

teaspoon local honey

cinnamon

2 poached eggs

1/2 cup strawberries & blueberries

Morning Star Spicy Black Bean Burger

     You Will Mess Up

     You will mess up and its ok! I truly believe that the biggest factor to success in this area is to realize that you will not feel like being true to your diet sometimes. Matter of fact you should schedule some "reward" days to enjoy your favorites. If you find that you missed a few days just set your mind to starting over without any guilt. 

   

Exercise Plan

     Many times after hearing a motivational speech or reading an inspirational article I’m often left wanting something practical that I can use. In my blog, To The Stop Sign and Back, I shared about my first run from the end of my driveway to the stop sign back. Even tough I had Jessie, my enthusiastic wide-eyed running partner running beside me, I realized that the exercise plan that I had been doing was not going to be sufficient to complete a 10K (6.2) mile race. My running partner realized this too. What follows is the plan that we put together in April 2014 and how I adjusted it safely. Additionally, I want to offer others an opportunity to see how I started so that they can develop a practical plan for themselves.

November 2013 to April 2014 Exercise Plan

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	60 min Elliptical	60 min Stationary Bike	60 min Treadmill	60 min Elliptical	60 min Stationary Bike	Rest

     I would try to spend sixty minutes five times a week doing some type of exercise. Combined with diet, this plan worked well for me in taking off the pounds. Thirty-five pounds lost in three months! In April when Jessie helped me to chart a course to running a 10K race in seventeen weeks, my first week workout looked like this while continuing to do the exercise plan above.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	Walk the Trail*	Rest	60 min Elliptical	Rest	Rest	Rest

 *The Thom Trail in Carl Junction. A three mile out and back trail consisting of crush gravel and asphalt.

     I was allowed to adjust my plan by taking into consideration how my body was reacting to the workout. Did I need to rest? Could I pick up the pace safely? Below is my complete adjusted first week workout.

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Rest	60 min Elliptical, 3.1 mile Trail Walk	60 min Stationary Bike, 3.1 mile walk	60 min Elliptical, 20 sit ups, 3.1 mile walk	60 min Stationary Bike, 1 mile walk	60 min Elliptical, 20 sit ups, 3.4 mile walk	6.2 mile walk

     I give all the glory to my Lord and Savior Jesus Christ. In my fight against diabetes it is my hope that this starter exercise plan will inspire you to consider a plan that works for you. Where will you begin?

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Safety Note: Consult with your physician before beginning any exercise program. 

To The Stop Sign and Back

Home of the double cheesburger 

    It was a hot summer day in June 2013, when the Kenagy’s first rolled into Carl Junction, Missouri, as the newly appointed pastor of the Carl Junction United Methodist Church. I was on the look out for an easy lunch to feed our movers. As I drove down Pennell Street looking for my turn, I noticed “Randy’s Drive-In.” I could not help but notice the sign that read, “Double Cheeseburger Special $4.99.” “That will do!”, I said to myself. Actually, over the next four months every restaurant in the Joplin area served my growing appetite. It was so bad that  friend’s knew where I was from my daily Facebook posts listing my conquests of food, with pictures included. I love to eat and I still visit Randy’s. However, something was about to change.

    While checking the mail in October of 2013, I received a card from my health insurance company suggesting an annual check up. “Why not?,” I told myself. Actually I never was interested in going to the doctor and avoided it at all costs. But this time was different, I proceeded to search for a local doctor and found Dr. Sean Pfeffer with Joplin Primary Care in Joplin, MO. I chose him because reviews stated that he did not conduct unnecessary tests. I set up an appointment. Little did I know that one test that Dr. Pfeffer ordered would be very necessary.  A blood test revealed that I had Type II Diabetes. Anger and fear began to settle deep within my very being. I had seen what diabetes can do to people and I wanted no part of it. So I asked, “What can I do?” He said, “Let’s start with diet and exercise and see what happens.” I wanted to avoid medication and insulin at all costs and for as long as I could.

    

    My New Years resolution came early as I joined the Joplin YMCA,  worked out at the Carl Junction Community Center, attended diabetes education classes, and changed how I ate by avoiding high carbohydrate foods and monitored my portion size. This was going to be a tough thirty day stretch as Thanksgiving and Christmas were looming on the horizon. I set a goal to lose ten pounds per month and monitored my activity on My Fitness Pal, an application for my smart phone. The next set of blood test results would come in January 2014. I had dropped from 289 to 254 pounds. Thirty-five pounds in the first three months!  My A1C (average blood glucose over three to four months) went from 7.8 to 6.3. Keeping my eating in check and increasing my daily physical activity to sixty minutes a day, four to five days a week was working. Seeing the slow, yet steady progress, was sending my motivation level higher. However, what was about to happen next would speed my progress in the fight against diabetes.

    In April 2014,  a new chapter in my fight against diabetes began. It was a Saturday in April that Jessie, whom I consider one of my daughters, and Atticus, her son, who is considered one of my grandsons, were in town for a visit. Relaxing in the living room I said, “You know, I was thinking that when I got some weight off that I would start running.” I had thought of it, but not to great lengths. “Really?,” she said. I could see her eyes get larger than I have ever seen them.  I replied nonchalantly, “Sure. I was thinking it would be cool to run with you sometime.” “What shoes are you wearing?,” she asked. I hesitated in my answer and that was the opening she seemed to be looking for. “Get in the car we are going to buy you shoes!” In what seemed like ten seconds, she had me in the car and in downtown Joplin where I found myself walking into The Run Around being fitted for running shoes. She paid for my shoes and said, “Merry Christmas!,” fully knowing that I would never back out if she did that. I mean, who could let down a daughter who just bought you a pair of beautiful red Brooks running shoes? Her enthusiasm continued as we picked a race, because without a race day being set the likelihood that I might back out was greater. We picked August 16, 2014, to run the Cherish the Kids 10K in Springfield, Missouri. With the date picked she knew I would need a plan. She loves to plan, so she charted an action plan that would take me from walking to running a 10K (6.2 miles) in seventeen weeks. “Lets try those shoes!,” she said, still wide eyed and eager to help me succeed. I found myself out in the street with my red Brooks laced up and running beside her. “This is the pace we will go, watch your stride,” and other instructions flowed effortlessly from my enthusiastic partner. That first run was from the end of the driveway to the stop sign and back. The last time I was in any physical shape was as a sophomore in high school. I was thinking to myself, trying not to show that I was dying inside, “Is there any way out of this?” That question was answered the next evening as I texted my workout report to her. What I received back was a video of Atticus saying, “Way to go, Papa! We’re so proud of you!”  That video sealed the deal. I was all in. I had my Brooks, the date, a plan, and a motivational video that insured there was no way that I would back out of this race.

My red Brooks laced up and ready

    As of June, 2014, I am into my tenth week of my training plan for my first 10K. Beginning to run has lead to many additional benefits other than getting to run with Jessie. My blood glucose levels are under control (A1C of 5.7 as of June, 2014), stress levels have decreased, and my weight has dropped to 211 pounds for a total weight loss of 78 pounds so far. I have been able to adjust my training to include two 5K (3.1 mile) races. The first being July 11th, Get Fit 5K in Pittsburg, KS, and The Midsummer Night 5K, July 12th in Joplin, MO. On August 16th, in Springfield for the Cherish the Kids 10K (6.2 miles) and on October 4, 2014, I will celebrate my one year diagnosis with diabetes by running my first half marathon (13.1 miles), the Frog Hill Run in Waynesville, MO, all with my wide-eyed enthusiastic running partner.

    I run for four reasons; First, because of the health benefits of running, I can serve and glorify my Lord and Savior Jesus Christ longer on this earth. Second, to bash diabetes in the head. Third, to spend as much time as the good Lord allows me enjoying the company of all those whom I consider my children and grandchildren. Lastly, to encourage others to ask themselves the question, “Where will I begin?” No special shoes are needed to start. You just have to find your motivation, set your own goals, and map out your own plan. Will it be to the stop sign and back? The mailbox and back? Possibly to the front door and back? You must decide.

The stop sign that I ran from the driveway and back with Jessie

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