Weight gain, weight loss….how do we manage this?
Coming through the process of chemo treatments, it was startling to discover how much weight I lost along the way. The strange thing is that it wasn’t just weight, it’s also muscle, which makes you look and feel much thinner and can leave you feeling significantly weaker.
It concerned me to think that if I didn’t address this during the process, that I’d be starting at ground zero two years later, so it became a mission for me to best understand what and how I was going to regain myself physically and to be the healthiest version of that person along the way.
My first goal I set was to track how much I was eating and try to get the best balance of nutrition (protein—carbs—vegs) and enough grams of these each day. Doing this would help for me to eventually rebuild muscle and and not just fat tissue. In response to not having muscle to burn calories, your body reverts to using fat or storing it for energy. So the trick is to not only eat the food that will help to feed and support you nutritionally, but may eventually allow you to regain your strength when you’re feeling well enough to move around more often. [Movement—-that’s another important topic in another post.]
Its a catch-22. At the same time you’re getting hit with extra fluids, maybe steroid treatments, large and doses of chemo on a regular basis—-your appetite is ruined, things taste strange, and it leaves you craving sweet things over other foods in order to tolerate eating anything at all. (all hail ice cream!) The problem with this is that you don’t end up “feeding” your body well and the protein can be missing.
Try a simple approach
> Start simple by tracking what you eat each day and whether there is any possibilty for movement. Even walking up and down the halls at the hospital is better than just sitting or lying in bed every day. You can do the tracking as simply as a journal, or try My Fitness Pal app for easy calculations of fat, carbs, sugar, activities, etc. easy to use and nice visuals.
> Balance your protein and vegetables, low carb and sugar if possible, and focus on the myplate.org as a good guideline.
> Stay hydrated. Drinking plenty of water and low calorie liquids—not soda or caffeine— and limit or reduce alcohol. This will help to keep you on track and help to flush the excess out of your system.
If you still struggle with these issues, it’s a good idea to take advantage of the resources offered by your medical services location. Usually they have documents to share, lists of food and recipes, and nutritionists who can work with you on balancing your food choices.
Memorial Sloan Kettering offers podcasts hosted by an oncology doctor who interviews specialists in various areas of health and treatment.
Tips to get more protein and calories:
Switch from skim milk to whole milk, if you’re struggling with weight loss
Melt cheese on sandwiches, stir it into scrambled eggs or grate on top of soups, starches or meats
Add cottage or ricotta cheese to fruits and vegetables, egg dishes or desserts
Get an extra boost by mixing powdered milk into milkshakes and smoothies
Spread peanut butter and other nut based spreads on sandwiches, toast and vegetables or swirl them into shakes, smoothies, yogurt and soft ice cream
Sprinkle nuts over cereal, salads, vegetables, pancakes or fruit as a crunchy topping
Add chopped meat to salads, omelets and quiches
Eat more beans and tofu. Hummus is high in protein and can be spread on breads and vegetables
Use whole wheat pastas -- and add cream sauces
Mix legumes, lentils and beans into chicken or beef broth
Cook vegetables and meats in olive oil
Turn fruit into smoothies or sauces, such as apple sauce
Also consider drinking nutritional supplements, like Boost or Ensure. Several brands and flavors are available. They can be mixed with fruits, ice cream and syrups to make milkshakes.
