Since you're now in Austin, Texas, you may find this link helpful. It's a link for residents of Texas on how to choose health care and medical coverage. This should help answer many of your questions about the options for health care in Texas.
I live in Massachusetts. We also have universal healthcare here. So our coverage will be different. Start with that link because it is from the state.
In the US, if you want to see a doctor, you should have medical insurance. If you work for a company, companies have to provide coverage for full time employees. If you are a part time employee or self employed or can't afford to pay a monthly premium, there are subsidies you can apply for that will help.
now, back to cream of wheat, when I was young, I added a little milk and sugar. Today, I'd add a little almond milk and some crushed walnuts/almonds. no more extra sugar. It's a comfort food from my childhood. You may find it bland, so you might want to add a little honey or maple syrup.
If you are looking for ways to increase your protein, eggs, nuts, beans and lots of dark leafy greens. Dark leafy green veggies are loaded with protein. A person can never go wrong increasing the amount of greens they eat. Do you like beans ? Lentil soup is tasty and is a good source of protein. And well, you're in Austin now, lots of great options for good BBQ. LOL.
You're not alone. I have a hard time understanding our healthcare system too. LOL.
Do you have medical insurance ? If you don't have insurance, it means you're stuck paying full cost of any doctor appointment you need to make. And that can be extremely expensive. Even people who have medical insurance may resist going to a doctor because they may not be able to afford any extra tests. Most routine tests are covered, but anything out of the ordinary, you'll have to pay out of pocket.
If you have insurance, the company that provides coverage should be able to give you a list of local doctors. You may have to wait for an appointment if the doctor you want already has a full workload.
first thing, do you have medical insurance ?
You probably are eating a lot better now than when you were a teen. I think many members are concerned because you are so slim now. I think we can all be a little too critical of our looks. I've said this before... a person's self worth should not be tied to a number that stares at them from between their toes in the morning.
Now, as far as polenta, I'm old fashioned, I'll stand over a pot and stir. That's how you get great biceps ! LOL.
Have you ever tried Farina or Cream of Wheat for breakfast ? If you're bored with oatmeal, you might try either of those. I grew up eating more Cream of Wheat than oatmeal. What about eggs ? I'm a big fan of eggs. I like putting hard boiled eggs in my salads. And yes, I do eat salads for breakfast. yum.
It will show you visually what you are looking for.
Do you mind me asking what you eat in a day now? The reason I ask is because sometimes when a person has had a significant eating disorder, as you appear to have had, sometimes their ability to totally take on board what is a normal amount of food is somewhat skewed. I really think that you should be talking with your Dr about this, and probably a Registered Dietitian. It may be that the amount of exercise you are doing is not being adequately fueled with the appropriate foods. Remember, your personal trainer is just that, not qualified to give dietary advice.
I use the quick form of polenta so it doesn't take a lot of stirring - only a couple minutes. Prior to my adding Savoury Yeast and Parmesan, I used to add some chicken stock and that was nice too. It does lend itself to adding different herbs/spices, but remember, less is more!
Fortunately I have never burnt a pot making it, but I don't have it on too high a heat, either. As soon as I have removed all polenta (using a rubber scraper to get it ALL) into a dish, I fill the pot up with water and let it sit a while. It comes clean as a whistle - LOL!
Do you like nuts ? walnuts ? almonds ? peanuts ? Nuts are an excellent source of protein. If you're looking to increase your protein, try adding some nuts or seeds to your salads. I do that all the time. love it. I'll garnish a squash or tomato soup with pumpkin seeds.
Also, if you do decide to make polenta, I'll warn you now, use an old pot. Don't use anything new. If you over cook the polenta and it burns, it'll ruin your pan. When you cook polenta, you have to stand over the pot and constantly stir. You can't walk away from polenta like you would a stew or soup. Polenta requires constant attention and stirring so that it doesn't stick to the bottom of the pan.
And polenta can be pretty bland. That's why a lot of recipes recommend adding grated cheese or butter or both. LOL.
PS - I'm still encouraging you to add some strength training to your workouts. Cardio alone wont add muscle unless that activity is also weight bearing. Example, climbing stairs requires both cardio and strength. If you want to increase leg strength, climb or run stairs.
A person can increase lean muscle, but it does take time. Just start with one workout a week. See what results you get after 6-8 weeks.
You will gain weight until your body is use to eating again. With treatment by a professional/doctor, you should be able to gain weight in a gradual amount. Please get help. And take supplements. Years down the line you will develop brittle bones if you don't.
I like adding it to Polenta and setting it in a dish (use baking paper to line it. then making a crispy polenta. The Savoury Yeast is a good cheese replacement re taste, but I also add a bit of Parmesan to the Polenta. It is B-E-A-U-T-I-F-U--L-L-Y Yummy :-)
I am large frame according to wrist measurement. I know that is correct, I take size medium clothes but always have had large bones. My Dr. even says so. My B.M.I is 25 and I would like it to be 23. If you check into new reports on B.M.I. most professionals advise it should be 20 and not 18 anymore. Some countries have changed this in their charts, most people below 20 do not live as long. My waist to hip ratio is very good even though I have a large waist.
It's easy enough to eat that much if you eat enough and well balanced. Red meat is particularly good - eat lean meat. If you don't eat red meat, do you eat fish or chicken. Skinless chicken isn't high in calories and fish, so long as it isn't deep fried, is great. Ensure that you eat protein with each meal, and include it in some snacks. Here is a link which will help you with the NON-meat protein. www.sparkpeople.com/resource/nutrition_art icles.asp?id=158
Because you 'kinda freaked out' at gaining 2lb at such a low body weight, I really think that you would benefit from professional help (not the Trainer who is great for exercise.) Ask your Dr for a referral to a Registered Dietitian who will be able to help you meet your goals in a healthy way. Also a referral to a Therapist who deals in weight issues might also be a very good move.
IF that photo of you is a good one with respect to how you look, then your cheeks aren't chubby. You have a wider cheek-bone bone structure and because of lack of padding below your cheek bones, might give the impression that the cheek-bone area is chubby. Your face is triangular/heart in shape
I think you'll feel a bit more confident about your body if you were to add some lean muscle. I'm over 50 and I can't rave enough about how strength training has changed my body. I'm in better shape now than I was in my teens or 20s.
Strength training will help improve your posture. That's something else that helps us feel better. When we stand up straighter, we feel more confident.
Try to focus on your strength training workouts and I'll bet you feel better about your body too.
Instead of losing weight, why don't you try adding lean muscle. Adding lean muscle will give your body some definition. Do you do any strength training as part of your workout routine ? If not, start with one workout per week. Once that becomes a routine, you can consider adding a second workout.
Even if you're shorter than 5ft tall, 39kgs is 85 lbs. Let's say you're 4ft 10 inches tall, your BMI would be 18. That's the lowest BMI an adult should be. Anything lower than 18 is considered too thin.
Strength training will add lean muscle which in turn will help remove any paunch or love handles you feel you may have.
Fitness Minutes: (2,950)
4/7/17 12:33 P
I am firmly of the opinion (post weight loss) that you really shouldn't determine body frame by your wrist as a guide to what you should weigh.
I say this because for many MANY years I had very big wrists .... not fat wrists. I had a slim neck and legs, too. After I had lost a bucket load of weight (I was obese) I mentioned to my Registered Dietitian that prior to my weight loss there was over an inch gap between my longest finger and my thumb when I wrapped them around my wrist. After I lost about 50lb I could now meet that finger and thumb. My BMI is still slightly in the overweight catergory still. She told me that when a person looses a fair bit of weight that their bone decreases too, but more slowly than other measurements. She said that bone is always replacing itself and this was why.
My reason for saying all of this is that altho' I knew that I was considerably overweight I thought part of it was o.k. because I was big boned. I didn't realize the 'big boned' was largely because I was overweight.
I am now 5' 5 1/2 " (down from 5' 7") and my wrist is 7"
I think the chart overgeneralizes things. I, too, had heard the old "finger and thumb meeting around the wrist" thing when I was younger, which certainly doesn't take into account one's weight or the length of the fingers!
My wrist currently measures at exactly 7", and I'm 5'4". I won't make the "large frame" judgment until I'm at my goal weight. That being said, I do remember that when I was 140 pounds, my ribs and hipbones stuck out. 140 pounds isn't exactly dead skinny for someone of my height, so everyone told me I had a large frame. Interesting, isn't it?
Edited by: LADYNIGHTSTORM at: 4/5/2017 (11:51)
-- Mary -- Leicester, UK goddess-within.me
current weight: 239.0
Fitness Minutes: (28,225)
1,177 4/4/17 11:15 P
I'm 5'9 with a 6.5 wrist, and my endocrinologist often points to it as a sign that I should be a tiny little person. I've also got tiny ankles. That being said, I have the shoulders of a swimmer, and even when I have been thin I have been nowhere near what anyone would call small-boned.
Lauren Sri Lanka
If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr
And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin
Life is too short for self-hatred and celery sticks. ~~Marilyn Wann
I also read that if you could reach around your wrist with your thumb and forefinger you were "small boned". Apparently the 'authors' of that study never considered that people sometimes have long or short fingers. I overlap my fingers around my wrist and no one in their right mind would call me small boned.
that's the trouble with labels and charts...the valid feedback is really your health, how you feel, your muscle tone, and state of mind.
I'm a little over 5'10" with a 7.5 inch wrist. I consider myself big boned but I don't believe in the chart generalizations. There are lots of body types and proportions. And as a person loses weight, their wrist size may also get smaller depending on their fat distribution. My attitude is ... just lose the weight and when I get to a milestone...re-evaluate.
Sheryl, New Jersey EST, 5% Challenge-TEDDY BEARS
Pounds lost: 0.0
Fitness Minutes: (2,950)
4/4/17 11:59 A
I've always been self conscious about my wrists. I think they are to thick. According to medlineplus.gov, you can determine your body frame size measuring your wrist with a tape measure and using this chart:
Height under 5'2" Small = wrist size less than 5.5" Medium = wrist size 5.5" to 5.75" Large = wrist size over 5.75"
Height 5'2" to 5' 5" Small = wrist size less than 6" Medium = wrist size 6" to 6.25" Large = wrist size over 6.25"
Height over 5' 5" Small = wrist size less than 6.25" Medium = wrist size 6.25" to 6.5" Large = wrist size over 6.5"
Height over 5' 5" Small = wrist size 5.5" to 6.5" Medium = wrist size 6.5" to 7.5" Large = wrist size over 7
What's your body frame size? I'm 5'6" wrist size 7"