How Pam dropped 83 pounds, lowered her A1C, and reduced her blood pressure meds

With the combination of lifestyle changes and Bariatric Surgery I went from 237lbs, size 22-24 clothes, to 154lbs. I have lost 83lbs and now I wear a small-medium. My A1-C went from 6.7 to 5.2. I am off my blood pressure meds completely, I rarely need pain meds for my fibromyalgia and I am about to start taking stand-up paddleboard lessons.
I carried that 237lbs for about 15 years. I tried weight loss programs and I would lose a little weight and gain it back. I finally decided to try the County’s Bariatric surgery program. I had to lose 10% of my body weight in order to participate. That meant I had to be 213lbs before I would be eligible and ready for the surgery. I decided I needed help so I contacted Mirabai Holland, to see if health coaching could make the difference.
Having her support and feedback on a regular basis helped me become more focused on what I wanted and needed to do. We would construct small doable goals that helped me be accountable because each session my health coach and I would discuss if I had been able to fulfill my goals. Mirabai would give me positive feedback when I completed them. During the times when I was struggling she would help me tweak or in some cases just make new goals that were redefined to help me stay in my comfort zone and still make progress.
It took me at about a year to get going. Old habits die hard.
Many of my family were very overweight and morbidly obese up to 500lbs. I had genetics and the habits learned from my family against me. There were lots of sugary treats, lots of fatty foods and few veggies and fruits. Plus inactivity. Their idea of exercise was bowling once a week.
My journey to better health would take 2 steps forward and 1 step back.
I told Mirabai I wanted to give up during the first few months and Mirabai said maybe try a little longer and showed me testimonials from people who had succeeded and felt good and got healthier and that there was no hurry, no time frame. It’s a marathon not a sprint. And so I continued because after talking with Mirabai I felt more hopeful.
Little by little I was able to change my eating habits. I substituted old favorite unhealthy foods for new favorite healthy foods.
We did several food recalls and I tracked my food on fitbit for a while. I started incorporating more lean protein into my diet, adding in boiled eggs and almonds for snacks. I worked on better breakfast choices like plain instant oatmeal putting in nuts, berries and apples instead of sugar. I started to eat salads at lunchtime. I started seeing results and feeling better.
When I felt ready I started an exercise program.
Mirabai told me I should ease in so I slowly increased my activity level.
She showed me how to perform exercises correctly and modified them to accommodate my orthopedic shoulder and knee issues. The program started before surgery with really easy movements that felt good to my body a few minutes every day plus counting steps (5000 a day and now anywhere between 12,000-20,0000).
Now after surgery I exercise every day, walking 30-45 minutes. I do the exercises Mirabai gave me, which are a combination strength, stretch and cardio, the three major components of fitness. We also developed specific strength exercises to firm up problem areas like my core, inner thighs and arms.
In addition, I worked with Allison Minardi who was very helpful.
She kept me on track with a combination of walking and personal training before and after my surgery.
I discussed with Mirabai that I was having trouble getting a good night sleep so we talked about getting a sleep study test and I found out I had sleep apnea and got a machine that help me sleep better. Once I got the sleep apnea machine and was sleeping better it help lessen my stress. As I lost weight, my sleep improved, and I was able to manage stress better at work and home.
I would recommend health coaching for anybody to improve their lifestyle, particularly those who have bad habits that have impacted their health for decades, because it helps to guide them in a direction that they didn’t know they could go before. Combination of support and resources from Mirabai was imperative.
In my spare time I volunteer at the Palma Sola Botanica Park where I take care the butterfly garden. I nourish caterpillars and help them stay healthy so they can transform into butterflies.
I can relate to that.

Pam Kanarr
Manatee County Sheriff’s Office

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I have been struggling with my weight for years and I was worried about its effect on my health – I felt it affecting my mobility (I have had knee surgery and two shoulder surgeries). Working with a dietitian, nurse, and my health coach helped me get my weight and health under control.

8 years ago I weighed 362lb. I knew I had to do something. My first goal was to lose15lb so I could button up my pants. So, I started to walk and watch my portion sizes, and I stopped drinking a gallon of sweet tea every day. That helped me lose 50lbs in a year.

Then a Manatee YourChoice nurse, Robyn, contacted me about my blood work which she had concerns about. She told me my blood work was in the red in all categories. At that time I was 312lb. I met with a dietitian and realized I was getting more calories in my evening snacking than I ate in the whole day. I continued working with Robyn and started working out more regularly in the gym. I lost another 70lbs, bringing my total to 120lbs. Right now I weigh 242lb and at 6’2” I look and feel good.

When I heard about Health Coaching with Mirabai Holland I thought she might be able to help me organize my programs, stabilize my weight yo-yoing and stay on track. It worked, and is still working.

Here’s one example.
When we started, I was frustrated because I kept going up and down in my weight by 10-15lbs. I ate pretty well most of the time but I gave myself a cheat day once a week. Problem is, that cheat day was bad enough to undo a whole week of good work. I was a little afraid that Mirabai would make me give up my cheat day. Instead she said “let’s make a list of the stuff you eat on your cheat day.”

I told her what I ate and what restaurants I was eating in. She went online and found all the foods and broke down the nutrients and calories for everything. I was totally shocked when I found out the amount of fat, salt, sugar and calories I was consuming. It was enough to make me rethink my cheat day choices. Once I did that I started losing weight again without giving up my cheat day. I eat and drink what I want to during the holidays and am still able to manage my weight.

We also talked about my labs. We kept a running comparison on the areas I needed to improve. My overall cholesterol wasn’t too bad but my HDL’s were still pretty low. Mirabai suggested that I try to add more cardio to my exercise program to help manage my cholesterol. We met at the gym and she helped me design what I could, and would, actually do.

My next set of labs showed a solid improvement in my HDLs, my LDLs went down, my Triglycerides were cut in half and my A1-C continues to go down and stay in the normal range.

I think the extra cardio also helped me stabilize my mood and reduce my stress – I always feel upbeat after my workouts. Mirabai also helped me stay active through my two shoulder surgeries. She modified my exercises so I didn’t have to sit around and do nothing while I was healing.

Above all, Mirabai has been a coach not a boss. She never tells me what to do; she gives suggestions and resources based on the goals that I want to achieve. She helps me stay motivated.

No matter what health issue comes up she helps me get the information and encouragement I need to deal with it in a positive way. I can remember how I felt when I was overweight and how much better I feel now and want to continue to feel that way even as I get older.

I want to tell anyone who is thinking about doing this, that you CAN do it!

No matter what happens – even if you fall off track you can get back on and reach your goals. It’s great to know there is help and support available. I would recommend health coaching to anyone who has health issues they need to improve.

Claude Jones
Utility Services Coordinator

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