Battle of The Bulge

It was a sailing regatta in San Diego that lead Ann Kennedy down the path to making the changes in her lifestyle that would bring her to where she is today. Healthy, happy and in control of her life!

The battle of the bulge. It’s a familiar problem for a lot of people but I would venture to say it’s even more familiar to someone with a disability. In the United States today it is estimated that approximately 60% of people with Spinal Cord Injuries are overweight. The loss of bone and muscle mass from a SCI results in an increase of total body fat. Metabolism slows due to inactivity and muscle mass decreases which generally results in weight gain. Muscle burns calories even when it is at rest so it makes sense that the resting metabolism for someone with less muscle mass is lower than average.

It all comes down to weight management. Weight management is different than just losing weight or going on a diet. Diets focus on the “bad foods” and all those things that you’re doing wrong instead of focusing on positive behavioural changes. Weight management requires learning new strategies to maintain a healthy weight through diet, physical activity and most importantly, behaviour changes. A healthy body helps fight off some of the secondary illness that people with a SCI experience after an injury. You know what they are – bladder infections, pressure sores, osteoporosis, bowel complications
and more!

So for someone with a disability maintaining a healthy weight is extremely important. Ann Kennedy has learned a lot on her weight management journey. Twice over the course of her life Ann has lost incredible amounts of weight but maintaining the loss has been the real challenge.

Ann has lived with Spina Bifida since birth. She used crutches for mobility for most of her life until repetitive shoulder injuries and neck pain lead her to switch to a scooter and then to a power wheelchair for mobility. According to Ann she has had weight issues all of her life. Ann describes herself as an emotional eater. She eats to celebrate, eats for comfort, eats when she’s happy and unhappy.

Understanding her own eating habits was one of the keys to her success.

Her journey began a year ago. She returned home from that sailing regatta in San Diego feeling unhealthy and overweight. She realized while she was on that trip that she was carrying far too much weight. Ann recalls that the extra weight was preventing her from being able to sit comfortably in the sailboat and was also making it hard for her to get in
and out of the boat. It was at that moment that she knew she had to do something about it. She had sensed that she was carrying a lot of extra weight but was unsure of exactly how much she now weighed. She went to the doctor and was alarmed to find out that she was now 182 pounds which was far too much for her small frame.

Ann had lost large amounts of weight in the past through programs such asWeightWatchers but unfortunately these types of programs did not give her lasting results. She found that she was obsessed with food while on these programs. She didn’t learn any healthy eating habits; instead she learned to follow the rules within the program. She gained back the weight she had lost within 6 months.

Living with a disability is tiring. She found herself exhausted after a hard day of work. Coming home to start preparing a meal seemed daunting. She generally grabbed the easiest thing which in most cases was the convenient, unhealthy food.

Ann decided to take a completely different approach this time. She was going to look at ways that she could be supported to change her eating habits and not just focusing on losing weight. The timing was right. She was settled in a new job that she really enjoyed and everything told her that this was the right time to focus on herself.

Ann decided to consult with a nutritionist at The Anne Johnston Health Station (www.ajhs.ca). During her first appointment with the nutritionist Ann was asked to keep a food diary. The nutritionist then went over the food diary with her making suggestions
for healthy food choices and educating her about healthy eating. She was asked to think about foods that she enjoys which are also foods that are healthy and nutritious. Some of the important changes she made in her eating habits included making sure she ate whole grains, and eating more whole fruit rather than high sugar fruit juices. Green tea and water are also her new replacements for fruit juices. Ann now shops at a local fruit and vegetable market and makes the veggies and fruit the main focus of each meal. She does not let herself skip meals or get over hungry. She is always prepared with a healthy snack for in between meals.

Ann also decided she would seek counselling to try to understand the reasons for her struggle with her weight. It was here she was taught the technique of “self talk”. The therapist taught her to be mindful of her eating habits, to stop eating when she was full and to understand the triggers that contribute to her overeating. In the beginning she saw the therapist more frequently but now she meets with the therapist once a month to help keep her on track. She keeps reminding herself that this is a gradual process. She has slowly and steadily lost over 50 pounds in the past year!

Another important part of the journey for Ann has been increasing her physical activity. Ann used her shoulder issues as an excuse to not exercise but she is now finding that light to moderate exercise helps her feel healthy and toned.

This she has been doing with the help of some friends. Ann and three other friends meet once a week to support each other, share nutrition tips and exercise together. The “WildWheeledWomen” as they call themselves, have discovered a DVD series called “Chair Aerobics for Everyone” available on www.amazon.com. The exercises on this DVD are done by someone seated.What Ann likes about them best is that the exercise instructors are youthful and unlike some other DVD’s for seated aerobics these particular ones are not geared towards the senior population. Also, a couple of books that helped inspire Ann and her friends are French Women Don’t Get Fat by Mireille Guiliano and Mindless Eating: Why We Eat More Than We Think by Brian Wansink. Both these books reinforced the concepts Ann was learning from both the nutritionist and the therapist.

Ann’s journey has brought her to a place where she feels confident, healthy and happy. Her advice to anyone embarking on a similar journey is “lean on friends when boredom hits”. Also, “don’t let the excuse of having a disability prevent you from thinking that you can’t control your weight. Because you can!”

Healthy Eating Tips!

Diets that include vitamins A&C may help your body resist urinary tract and other infections. Many fruits and vegetables are high in these vitamins.

Grains are a good source of fibre. Eating high fiber foods helps maintain an effective bowel program and prevent constipation.

Maintaining a normal weight helps make transfers easier and helps to prevent pressure sores.

Try not to categorize foods as “good foods” and “bad foods”. Having variety in your diet is very important to maintaining health and getting the nutrients that our bodies need.

People with SCI are susceptible to developing osteoporosis because of the loss of bone mass in the parts of our bodies that have been affected by paralysis. Dairy products, high in calcium are important for maintaining healthy bones.

Most fruits and vebetables contain potassium. For someone with a SCI this nutrient is important for things such as regulating blood pressure and aiding in heart and kidney function.