When I accepted my invitation in December I figured Peace Corps service would help get me in shape. I have had a sedentary lifestyle most of my adult life. We are not allowed to drive cars or boda-bodas. I will walk or ride a bike out to small farms, or use public transportation for longer trips. Meanwhile, I thought medical clearance would be a snap. I have rarely been sick my entire life. Perfect attendance all through school, only the occasional cold.
However I did have to admit I took medications for blood pressure and cholesterol. For my January physical, after Holiday binging, my blood sugar was too high. The Peace Corps is extremely thorough, and after requesting tests requiring 8 vials of blood, these marginal results were not unnoticed by my Peace Corps nurse. She informed me under my current condition, I may not clear medically. Having no Plan B, I was finally motivated to be more proactive. At my doctor’s urging, I went to a couple of nutrition classes at Kaiser.
Would you believe the key to my better health is eating better and exercising more? Here is what worked for me:
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- Eat 45-60 grams of carbs at each meal (women 30-45), with 15 grams for between meal snacks if you want. A piece of bread is about 15 grams. I found I was already well in range of this for most meals. You can eat all the salad and veggies you want.
- I increased my brisk walking from 20-30 minutes once a day, to twice a day, and never miss. I use a treadmill for a lot of it. Good way to catch up on recorded TV shows. I also resumed grueling Deep Tone classes on Saturday mornings. This is resistance training with light weights. One hour, I’m sore for 3 days.
- I hit a plateau after losing the first 15 pounds, Then I got long-deferred gum graft surgery for four of my bottom teeth. The periodontist stripped the gum material from the roof of my mouth. While I healed, it was hard to eat for about two weeks in March. More pounds lost.
- THE SINGLE BIGGEST CHANGE: Dessert is now a rarity and I stopped my mindless snacking between dinner and bedtime. Chips, cookies, pop, and ice cream are history.
From Mid-January to Mid-May, I have lost over 30 lbs. Looking back on it, it seems ridiculously easy. After sending them new improved blood tests, I was finally medically cleared in April. So instead of using the Peace Corps to get in shape, I was motivated to get in shape first, and for that I am grateful.