Week 9: Back to Reality, and That's Just Fine!

I am back from a magnificent journey to Bangkok, and happily readjusting to my world. In addition to an appropriate amount of information on transgender health, here's what I learned:

• I can fly! (I've been flight phobic for years, though never let it limit me.) But the trip involved 20 hours of travel each way. I knew that I'd grown up a lot when I heard myself think, "Turbulence, how soothing!"
• Knowing a little of the language helps.
• Most of the people traveling were younger. It made me think that international travel is for the young, or at least for the physically fit! Another incentive to exercise and stay strong.
• Travel-related recreational eating is fine, as long as it doesn't contnue at home - and it hasn't!

Linda relaxing on a dinner cruise in Bangkok



 

So, back at home. At the last Weight Management Support Group I attended, we discussed the question, "If your best friend were exactly in the situation you're in, what would you do/say to support them?"

We had plenty of ideas. We are, after all, a group of smart, creative high-achievers.

This week's session will deal with how we can be better best friends to ourselves.

We're all in this together.
Linda Gromko, MD

Week 8: No Spanx in Bangkok!

Greetings from Bangkok, where I have been attending the conference of the World Professional Association for Transgender Care.

It's absolutely beautiful here, and I have had three Thai massages: a 120 minute treatment cost me $30.00. Heaven.

The food has been quite heavenly, also. And I have left the Spanx at home, and gone off the grid completely!

Yes, there have been little pancakes with chocolate elephant designs perfectly embossed within. There have been pastries, and I have eaten more cookies than I have eaten in the last 5 years.

So where does this put me in my "Running the Bases" model?

First base: "Attitude and Intention." Well, I intended to enjoy Bangkok and not be so constrained as to disrespect this wonderful journey.

Second base: "Habits and Behaviors." Walking has stayed in the mix, and I have consumed enormous amounts of fresh watermelon and pineapple.

 Third Base: "Self Nurturing." Here, I've achieved HONORS! Three massages - so far, a lovely wool shawl from the Jim Thompson House, and - get this, a handmade quilt with elephants on it - purchased at a tiny market across the river from the hotel.

Home Base: "Reassessment/Self Talk." This is where the drill becomes really critical. If I can happily say, "Yes, I went off the grid for a conference/vacation, but I'm rowing the day after I get back," I'll be perfectly fine. A little damage control needed? You bet. But the point is, if I know I can go off the grid, and keep running those bases, I'm still in the game!

Besides, I know where the Spanx are kept.

Take care,
We're all in this together.

Linda Gromko, MD

Week 7: Happy Valentine's Day!

Last week's group focused on the important question:

"If your best friend were exactly in your situation, what would you do to support him/her?"

It's not an easy question. How do we support anyone? What do we say or do when a friend is struggling?

As always, our talented group of truly gifted individuals had plenty of ideas. Here's a sample:

"Take it slowly, and be happy with the progress you make. Any progress is better than none. Think about how weight loss will enrich your life. It'll be hard, but you can do it. Keep yourself honest: write down your food and exercise daily. Make sure your relationships are with people, not with food."

 

"I love you just as you are, but I understand this is painful. You are not alone. I believe in you and will help you in any way I can. I care about you and want you to succeed. You can do this! It's a process, and it makes sense to make small changes slowly. Remember, you can't change forty years of habits in a blink!"

 

 

"Many people equate more and better food with more and better success! Let go of this idea. Bring the same intent and quality to your food and lifestyle that do bring to you professional work."



 

 

"I would ask her what she needs to feel supported, rather than giving her what I think she needs. I would try not to pass judgement, and give her honest feedback - if she asked for it."

 

"I would tell her to: 1) trust her gut, 2) play to her strengths, 3) maintain the behaviors that support her weight management, like exercise, and 4) have the courage to follow the message, "Do the best you can and love will back you up!"

 

 

***

 

Well, no surprise. This exercise is a therapy tool. Of course, your "best friend" could and should be you! So on this Valentine's Day, think of this exercise. Not just as it applies to weight management -but as it applies to the many ways in which we support ourselves, or perhaps, miss the opportunity to do so.

 

I'll be in Thailand this coming week for the WPATH conference, so no group on February 13. On February 20, our group member and colleague, Donna Henderson, has graciously agreed to facilitate the group. Thank you, Donna.

 

Have a wonderful week, and make sure you get yourself a supportive Valentine's Day treat! Just like you'd do for your best friend!

 

We're all in this together.

Linda Gromko, MD

Week 6: We Resent Having to Worry About Weight, but...

Sometimes, it feels like we do everything right. We don't smoke, we don't drink to excess. There's no heroine in our collective bloodstream. We vote, we pay our bills, we get to work on time and we do our work effectively. Some of us even floss.

Yet, we don't have the luxury of eating casually. We eat with consequences: guilt, feeling deprived, suffering health problems that come with being too heavy. We have anything BUT a casual relationship with food!

This highlighted a sense of resentment for one of our members. She was very clear: it wasn't a resentment of the people who seem to eat anything they want. More, it was a resentment of the "fate" of having to be so vigilant.

And even though she has lost a significant amount of weight, the work doesn't seem to balance out the benefits - at least not yet.

We asked if there might be a parallel somewhere else in her life where she had had to really work, to sacrifice, to make things right.


And sadly, an abusive childhood had led her straight into therapy for many years! Now that she's dealt with this ("it is what it is"), she does great with life in general, though she will have an occasional mental health tune-up (therapy session) when she feels the need. Resentment about this issue doesn't occupy much mindshare.

The point is, she's come to terms with facts that weren't the way she wanted them to be - but has found ways to maintain stellar mental well-being. She's done her work and knows what she needs to do for self-care.

This seems like an excellent example of running the bases: she approached her childhood issues with 1) attitude and intention, 2) habits and behaviors, and 3) self-nurturing. And she keeps on running - modifying her self-care behaviors as needed - and not allowing her background to interfere with a full and happy life.

My hope is that someday we'll see our weight issues as manageable - just like this mental health issue has been managed. Not with resentment (which would be understandable), but with practical self-knowledge of just what it is that we need to do to stay on track.

Next week's exercise - which we haven't discussed yet - is:
"If your best friend were exactly in your situation, what would you do to demonstrate your support?"

We're all in this together.
Linda Gromko, MD
www.LindaGromkoMD.com

Week Five, and Many Resoutions have Evaporated! But, Not Ours!

The holidays are over, it's week FIVE of 2014, and many people have simply cashed in their New Year's weight loss resolutions - or the exercise promises - or any other wish that seemed so possible as the New Year began.

But not us! At Queen Anne Medical Associates, we have a sturdy group of folks who want to crack this case. We want to answer the question,

"Why do people as smart, funny, and successful as we are still struggle with weight?"

So, we meet, and we talk, and we write.
We explore new approaches to weight loss, and we answer our objections to behaviors that could help us - like exercise. In fact, we're putting on those swimsuits with the knees and we're going to Water Aerobics on February 4 at the Ballard Pool!

Last week's Journal Exercise went something like this: "If your best friend were exactly in your situation, what would you do to show your support?"

We'll talk about this on Thursday, January 30.

The next question: "Resentment has come up as an opponent in our weight loss struggle. Examine your own resentments, i.e., whom or what do you resent? as it pertains to your life."

We're all in this together.
Linda Gromko, MD
www.LindaGromkoMD.com

Week 4: Linda's Diamond, Journal Exercise

Welcome back, everyone.

Here's my baseball diamond (your's may be completely different):

My pitcher is life, sending us fair balls, walks, strike-outs - and not always within our control!

• First base: Attitude & Intention
• Second base: Habits & Behaviors
• Third base: Self-nurturing (someone said "self-basting!")*
• Home base: Victory: Improving my Life

Now the trick here is that you keep running the bases - forever! Not for a prom dress, not for a wedding, not for a job interview. For the victory of improving our lives.


In group last week, we itemized factors which are "team mates" and "opponents."

Team mates (things that help):

• Queen Anne Medical Associates, PLLC
• Partner, kids
• Like-minded people
• Comfort
• Spiritual practice
• Volunteering

Opponents (things that don't help):

• Unrelenting food messages and images
• TV
• Stress
• Loneliness/boredom/grief
• Health issues
• Resentment
• Trauma
• PTSD

There are dozens more, but this gets us started.

Week 4 Exercise:

"If my best friend were in exactly my situation, I would encourage him/her by...."

 

Good luck, get writing.
We're all in this together.
Linda Gromko, MD


*Source may be Dave Barry? Tell me if you know! LG

Week 3 Exercise: Just a Little More Baseball

Welcome back, committed person who wishes to live a better, healthier life!

Last week, we examined the expression,
"If I'm running the bases, I'm in the game."

This came from a client of mine who faces a number of challenges, but found if she consistently did the same behaviors that seemed to keep her on track, she stayed on track.

For one of us, the expression, "Suit up and show up" summed it up. And how often it's true that if we just attend, the battle's nearly won.

We looked at the baseball metaphor, and asked, "Who's the pitcher?" For some, that was "life" or "circumstances," or perhaps, "things beyond our control." Some felt the ball was food.

And the bases? Plenty of ideas: Attitude, Intention, Physical Activity, Self Care, Setting and Reaching an Appropriate Goal, and then, Maintenance!

Seems that to maintain a healthy weight,

• We show up
• We find an attitude that supports our doing the things we need
• We intend to enjoy better health and self-respect
• We learn to take care of ourselves - whatever that might mean
• We set and re-evaluate our goals, and
• Do it over again and again!

This week's exercise:
Who (what) are our teammates, and who (what) are our opponents?

Take care.
We're all in this together.
Linda Gromko MD