Tag Archives: Health

Fundoplication and Hiatus Hernia Repair – Reflux Surgery

Undergoing surgery to fix my Silent Reflux and Chronic Cough.

Back in 2008 I noticed I had an irregular but irritating cough, and three years later I saw my GP about it. Over the next four years I had a laryngoscopy, speech therapy, and an x-ray but nothing was found to be a problem. By 2015 the cough was getting seriously worse. I was having coughing fits that were persistent and long making it hard to catch my breath. These fits were causing pain and were so hard my back would go. I was then prescribed antacids, then antihistamines, another x-ray, and then a spirometry test, but nothing worked.

My GP diagnosed Reflux and Reflux Oesophagitis (inflammation of the oesophagus caused by reflux) and prescribed Lansoprazole, Gaviscon, and Prednisolone, then sent me to ENT. The consultant diagnosed Laryngopharyngeal Reflux – Silent Reflux and said some damage around my vocal chords will likely be permanent.

Chronic cough and irritated throat 2015 © Lisa Shambrook

In 2019 after prolapse diagnosis I was referred to Gastroenterology in case my prolapse was related to my persistent cough and Silent Reflux. A year later, another consultant, a Heliobacter pylori blood test, which came back clear, and another chest x-ray. I was told my persistent cough was much worse and impacting my prolapse. I was prescribed Omeprazole every day and Gaviscon every night, and the PPI was soon increased to 40mg a day from 20mg as I was struggling to breathe through severe coughing fits. He then switched my PPI up to Esomeprazole 40mg instead of Omeprazole. A couple of months later my then GP told me nothing was changing and I’d have to go back to Omeprazole and “just live with the reflux and cough.”.

I was scared that if the cough wasn’t brought under control my impending prolapse repair surgery would ultimately fail. A new doctor referred me back to Gastroenterology for an Endoscopy and to see what surgery might be offered.

Seven months later I went in for an Endoscopy. I was off reflux medication in preparation and suffered horrific reflux, constant burn, heartburn, indigestion, vomiting, bloating, noisy belly, and chest pain. Constant coughing which pulled on my prolapse, and I couldn’t sleep for acid in my oesophagus all night. The results of the Endoscopy showed severe Reflux, large hiatus hernia, but no evidence of Barrett’s (Barrett’s oesophagus – a condition where cells in the lining of the gullet become abnormal and can lead to cancer), which was a relief. Another Heliobacter pylori test was clear, and I was told to continue with my double dose PPI and Gaviscon. I was told there was no operation to repair my loose stomach valve, to fix the constant leak of stomach acid, available to me.

Endoscopy report 2019 © Lisa Shambrook

I went through that year, 2022, with my chronic cough causing breathing difficulties. I was sucking throat lozenges with Hexylresorcinol antiseptic and anaesthetic to help control my cough, and Tic Tacs whenever my throat was too dry and tickly. Another doctor at the practice said that Omeprazole and Gaviscon should stop symptomatic reflux. He sent me for another chest x-ray, and then re-referred me to Gastroenterology and Reflux specialist to see what they could do about my hiatus hernia and reflux cough.

Reflux and chronic cough 2022 © Lisa Shambrook

My chronic cough was getting progressively worse. I had coughing fits every day, causing vomiting after food, and inflammation closing my oesophagus and windpipe making it difficult to breathe, which was incredibly scary, and resulted in a rush to A&E when I couldn’t breathe after a coughing fit. At A&E they did blood tests, lung ultrasound, chest x-ray, and an ECG. All were clear, though they could see that I could barely breathe my SATs were all at 100% so enough oxygen was getting through to breathe. I tried to explain that my cough closed up my airway with inflammation, but once I could breathe again, they just told me I was having a panic attack. I felt really embarrassed, invalidated, and despairing. I mean, it was obvious being unable to breathe would cause panic, but my airway was inflamed and I couldn’t stop it.

I desperately did my own research on surgical intervention, and returned to the doctor’s practice to ask if I could get Fundoplication surgery, but was told that it was very unlikely. It was just after Covid and my new GP told me that hospitals weren’t doing surgeries that weren’t totally necessary, but she did re-refer me anyway with a request for surgery. She also advised me to research private surgery instead.

I knew that I couldn’t go on as I was. My body was in constant discomfort, spasm, and pain with every cough, and my depression and anxiety with the situation was growing. Vince and I talked about the situation knowing we didn’t have money for private surgery, but my quality of life was suffering so badly, that he suggested we take some money from his pension and a loan to cover any private funding. It was a really big step. I was still waiting to see another gastroenterologist on the NHS, but we decided to check out a private surgeon for advice while we waited.

In early 2023, I saw a general surgeon, who specialised in reflux surgery, at Sancta Maria private hospital in Swansea. I explained my reflux diagnosis, my fifteen-year-old chronic cough, and my resulting multiple prolapses. He was lovely and very informative. He did offer Fundoplication surgery, but wanted to conduct his own tests to see if I was actually suitable for the option. He also explained that though my cough had been linked to my silent reflux, he couldn’t guarantee that surgery would get rid of it. The private appointment cost £240, and he sent me for a Barium Swallow test, and pH level and Manometric tests to check the acidity in my stomach. I accepted these tests via the NHS, so would wait for them as he referred me.

A month later I went into hospital for Pelvic Floor and Prolapse surgery and a Hysterectomy on the NHS. I desperately wanted this surgery to work, and it was scary knowing I still had my cough.

pH testing 2023 © Lisa Shambrook

Two months after that I had my Barium test, which showed no abnormality in swallowing. Four weeks later, I went to Port Talbot hospital for my Manometry tests. The Manometry test was to swallow a narrow tube to check my swallow muscles. I couldn’t swallow the tube at all, my gag reflex made me cough and vomit, and in the end after trying for a while the nurse decided to stop the procedure as my Barium test had already shown no issue with swallowing muscles. Instead, I only had the pH acid level test. A much smaller tube, 1-2mm, was inserted up my nose and down my oesophagus with a sensor at the base of it which rested at the bottom of my throat. This was attached to a monitor that I would wear for 24 hours. It was to measure how far up my oesophagus my reflux acid went and how acidic it was. I was told to eat things that I normally couldn’t – like chocolate, fried chicken, pineapple etc – to get accurate readings of stomach acidity.

Oesophageal acid pH levels should be a 7 on the scale, but if they dropped below 4 that would indicate strong/bad levels of acid. I had to keep a diary of episodes of reflux and coughing and the scores on the monitor. Most of my readings were between 2 and 4 and reached a low of 2.1pH, so I was definitely getting severe reflux. I finally felt validated.

pH testing acid monitor © Lisa Shambrook

Back at Sancta Maria hospital and my surgeon said the acid levels were definitely clear enough to warrant surgery, but he was still wary of whether it was causing my cough, so he referred me to Respiratory on the NHS to check everything that might cause a cough. He was very surprised I hadn’t already been offered these tests by my GP.

Within a week my GP had tried an asthma inhaler after another spirometry test, but no change. Five days later I got my Gastroenterology appointment I’d been referred for a year ago. The consultant was so good, and listened to my full history. He looked at my results of the tests I’d recently had from private referral, and explained the Fundoplication surgery in full for me. He told me I was a good candidate for the surgery on the NHS, but he said he couldn’t advise it because at that current time the surgery wasn’t deemed ‘life-saving, but life-style’. The NHS was only considering essential surgery after Covid and the waiting list would be well over 7 years. He advised me to continue with the private option if I could afford it.

He also explained that Fundoplication surgery (folding the top part of the stomach around itself, like a scarf, and stitched together to tighten the stomach valve and prevent acid escaping into the throat), had a 33% chance of complete success, 33% chance of success which lessens as the years go by but could be controlled by PPIs, and 33% chance of short-term success to no success. So, that was a definite consideration.

Fundoplication – Nissen 360 – surgery 2024 © Lisa Shambrook

I had a plethora of respiratory tests: breathing and lung capacity, inhalers, blood tests for allergies – dog dander, mould, dust, etc, but no markers showed up, nasal inhaler for post-nasal drip, and turbo inhalers. After six months I had my last breathing test. A breathing exercise on a machine with a drug that gradually tightens your windpipe making it harder to breathe if you’re asthmatic. The drug is doubled each time, but my breathing remained steady and not affected, so I was finally cleared by my consultant and my cough was not caused by lung or respiratory issues.

Back at the private clinic and my surgeon agreed to do my Fundoplication. Prices were scary. The Professor’s fee was £2,900, anaesthetist £500-700, and £5560 for the hospital. Around £9K for surgery. That was a huge amount for a small income family, but taking out of our pension and taking out a loan would have to do.

Ready for surgery – Sancta Maria private hospital 2024 © Lisa Shambrook

I finally went in for surgery in July 2024.

The private hospital was very different to its NHS counterpart. It was quiet, staff had more time, it was fully air-conditioned – which during the height of summer was luxury, and when I went in at 7am I was met, given a spacious room of my own with a television and private bathroom. I actually felt guilty being there!

I had pre-surgery checks, a gown, and compression socks, then I met my anaesthetist and they walked me down to the surgical suite with my nurse at 9.45am. My surgeon spoke with me before I was anaesthetised and taken into the operating room.

As with previous surgeries, I briefly recall coming round, but no memory of ending up back in my room. I t was 12.45pm when I became aware of my surroundings. I waited for lunch time, but my nurse reminded me that all I needed to do was ask for food, no set times like NHS hospitals, and I was brought soup.

After surgery 2024 © Lisa Shambrook

The professor, my surgeon, popped in to let me know everything had gone really well and the surgery, 360˚ Nissen wrap (fundoplication) and Hiatus Hernia repair, had gone great. I was given Ondansetron (Zofran) for nausea (and that anaesthetic always made me sick) to be sure I didn’t vomit, and morphine then paracetamol for pain. I had a bad headache and felt really bloated.

I dozed until 5pm, then had more soup before watching TV all evening and went to bed when I wanted. Routine observations overnight and I awoke refreshed and with scrambled eggs for breakfast – it felt like a hotel! When my nurse checked my incisions, I noticed they’d been stapled, and I took photos, the staples fascinated me! Five incisions: two below my breastbone and above my belly button, one to the left just beneath my breast, and two to the left of my belly button.

Staples in keyhole surgery incisions – breakfast 2024 © Lisa Shambrook

I was released to go home early afternoon. It was interesting to compare the private and NHS experiences I’d had with surgery. The staff, nurses, surgeons etc were on par with both, brilliant, kind, caring, and efficient, but the difference was in numbers; cost of treatment, probably wages for staff, and the pressure of numbers of patients to the ratio of staff. NHS staff have to cope with vastly more patients, so are under much more pressure.

In hospital 2024 © Lisa Shambrook

The following day I noticed that my reflux was gone, but I was also barely eating and my diet was liquid and mashed foods only for two weeks. I continued to take Omeprazole to be sure there was less stomach acid so my stomach could heal, and I took Ondansetron while I still felt sick and bloated. Often Fundoplication surgery will result in an inability to vomit or burp, and, certainly, vomiting could wreck the delicate wrap around the top of the stomach. The second day home and exhaustion hit, and I felt shattered and very weak.

I napped, I ate protein yoghurts, watery soup, banana and soya milk milk-shakes, and juices. I could hardly drink anything, though, and had lost 10lbs by the weekend. The gas, which surgeons pump into your body so that they can reach and find the right organs inside you, usually ends up around your shoulder, leaving you with a lot of pain up there until it disperses.

I also had severe occipital neuralgia, which drove me to tears more than any other pain I was in. Paracetamol and codeine didn’t touch it; we called 111 and I was prescribed quadruple strength Cocodamol from 8mg codeine to 30mg. The next day the pain switched from just stabbing to burning and tingling across the occipital nerve from the tip of my scalp to my chin, with a rash accompanying it. Back to the doctor and it turned out I had Shingles, again. I had no idea it could triggered by surgery when your immune system is busy trying to fix you elsewhere. I then had a reaction to the plasters covering my incisions, so had to get hydrocortisone and sensitive plasters, but no problems changing (and cleaning my incisions with Sodium Chloride) my dressings every day. I just changed the angle of the plasters to avoid the sore patches of skin each time.

Sodium Chloride and sensitive plasters 2024 © Lisa Shambrook

After a week I felt a little stronger, and went out for hot chocolate with Vince. Not a great idea! I very quickly experienced Dumping Syndrome. This is where sugar goes straight through you, literally, making you run for a bathroom, at the same time as making you feel nausea, faint, shaky, and weak. Not fun!

Twelve days after surgery I had my staples taken out, easy and painless. I freaked out a bit back at home when changing the plasters, though. I had expected the wounds to all have healed over, and edge-to-edge skin closed. Nope. Three were, but two weren’t. These incisions were where tubes and surgical equipment had been used in keyhole surgery to operate, so the holes were different sizes. The biggest hole/incision closest to my belly button was gaping open, about 4mm deep, and 4mm open. The one beneath my breast was open, but not as much. It scared me a bit and I rushed to my nurse friend to ask her advice! Apparently, the deeper, bigger ones will knit together internally first, building up to an external scab when they close and flatten in the long run.

Staples out at 12 days, and healing at 3 weeks 2024 © Lisa Shambrook

After a month, I’d lost a stone (14lbs) in weight, through very small meals: liquid and mashed. I introduced fish in parsley sauce, egg mayo, smoothies, and very mashed potato after a few weeks, but still had almost no appetite, nothing unusual there, lol. At 5 weeks I was eating most things, just not steaks or bread. I was walking regularly when we walked the dog, and kept things gentle, so I felt much stronger by this point.

Incisions healing at 5 weeks, and 3 months. Lost 1.5 stone (21lbs) 2024 © Lisa Shambrook

By six weeks I felt pretty much back to normal and it was wonderful to experience no more reflux. I could burp, but mainly from my throat, if the gas was in my stomach, it came out the other end, and I quickly had to accept that passing wind would be the new way of life. Farting jokes were fully acceptable, and it was necessary to have a sense of humour! The reason behind this is because the very top part of your stomach is called the fundus, and it’s where the stomach stores all the gas stomach creates during digestion. Normally that gas slowly disperses and disappears without any issues. However, Fundoplication surgery explains it in its name: the fundus is used to create the wrap that goes around the base of your oesophagus. The stomach which in my case was herniating into the hiatus (the opening in my diaphragm that lets the food pipe pass through to the stomach) is pushed back inside and the wrap reinforces the valve that opens your stomach. So, without a fundus, the fallout is farting, a lot!

Unfortunately, at six weeks I noticed a return of my cough. It wasn’t bad, and nowhere near the horrific coughing fits of the past. My first fear was a failure of my wrap, of the surgery, but I had no reflux. I went back on Omeprazole for a couple of months, but that made no difference to my cough at all, so I did some of my own reflux and stomach acid research.

I read that pepsin, a stomach acid, can migrate out of a stomach and into the oesophagus, and was known to also be a cause for silent reflux and/or a reflux cough. Eating acidic food can activate pepsin in the throat, burning it and perhaps causing a cough. I spent a while cutting acidic food back out of my diet. I also bought an alkaline water filter, to reduce the acidity of the water I drink.

This actually made no difference to my cough, and neither did reintroducing acidic food. So, I went back to my GP, and we concluded that my cough (thankfully much better than before surgery, but still regular) is not respiratory, allergies, post-nasal drip, or reflux, so we moved into more diverse reasons. I’d read about the vagus nerve causing a neuropathic and hypersensitive nerve cough. The vagus nerve runs right behind the lining of the throat behind the tonsils.

This cough is triggered by irritants or sensations: perfume, the cold, movement of the neck, talking, laughing, and smells. The neuropathic cough can cause persistent cough, breathing issues during coughing fits, vomiting, stress incontinence, and more. The description fitted my cough perfectly. It’s a dry cough at the very top of my throat, a sudden tickle, or dry patch causes a coughing fit for what seems like no reason. Mine is often caused by smells, body movement, talking, sudden change in air temperature, cessation of exercise, and other small things.

There have been studies on the vagus nerve showing damage caused by several things: upper respiratory infections, which I’ve had lots of throughout my teens and twenties (when I was diagnosed with ME, Myalgic Encephalomyelitis), or nerve sensitivity, or larynx hypersensitivity, or neuralgia, or shingles etc. I fit a lot of these causes. So, I am now trying a new approach, to try and retrain the vagus nerve if it’s been damaged and caused the cough.

Koufman Chronic Neurogenic Cough Plan 2024 © Lisa Shambrook

I tried taking low dose Amitriptyline to see if that helped, but it didn’t on its own, so then we added Gabapentin. The purpose of taking the Amitriptyline with the Gabapentin is that the low dose Amitriptyline is supposed to help the Gabapentin work better. Gabapentin is supposed to help calm hypersensitive nerves. I began with 300mg each day (100mg three times a day), then 500mg a day three months later, six months later up to 900mg a day. Another six months and up to 1,200mg a day. The idea is that a consistent dose for up to a year could retrain the nerve and eliminate the cough.

A year-and-a-half later and my surgical scars were healing well; they’ll continue to fade with time. I’d kept the weight I lost off. I wasn’t as hungry as I had been, maybe because my stomach was smaller, and still no reflux.

Incisions healing at 1, and 1.5 years 2025 © Lisa Shambrook

The cough is an ongoing thing, and though I still cough, there are no major coughing fits – I sometimes have coughing fits that lead into a sneeze, like from a tickly throat – but my coughing is minimal compared to what it was. If it isn’t successful, then I’ll get referred to neurology to see if there’s anything else they can try.

Incisions healing at 2 years and a lot less noticeable 2026 © Lisa Shambrook

My Fundoplication reflux surgery seems to be a complete success two years later, with no reflux and the ability to eat almost anything I want to. Even though the surgery was taken in a bid to eradicate my cough, it has eliminated my reflux, which was definitely making my cough a lot worse. I am fully aware that the wrap can loosen with time, but I am hoping it stays operational for a lot longer, and I am so much happier having had it.

Caramel Pear Tea 2026 © Lisa Shambrook

More Life Lessons we can Learn from Cats

You can’t have too many posts about cats…no, really, you can’t!
So, here are some more things we can learn from cats.
Actually, I’d quite like to be a cat…

More Life Lessons we should Learn from Cats - The Last Krystallos

Some more life lessons we can learn from cuddly floofballs…

A cat purring on your lap is healing...as the vibrations pure love and contentment - Saint Francis of Assisi - The Last Krystallos

Fluffy © Lisa Shambrook

A cat purring on your lap is more healing than any drug in the world, as the vibrations you are receiving are of pure love and contentment – Saint Francis of Assisi
They say animals assist healing, both physically and emotionally, and they’re often used in hospitals to aid recovery, especially in children and the elderly. I know that a purring cat is one of the most beautiful things in my life. Stroking a cat and listening to their contented purr has the ability to calm me and make me happy.
We could try to be more understanding, calming, and let our words heal.

What greater gift than the love of a cat - Charles Dickens - The Last Krystallos

Misty © Lisa Shambrook

What greater gift than the love of a cat – Charles Dickens
As above, a cat’s love is given when you’re worthy of it, and is infinitely rewarding.

Cats possess numerous charms, and anyone who has ever loved a cat has fallen for its magic - Susan Easterly - The Last Krystallos

Raven © Lisa Shambrook

Cats possess numerous charms, and anyone who has ever loved a cat has fallen for its magic – Susan Easterly
If we could harness just an ounce of cat magic, we’d be rich in mystery, and able to weave spells of utter enchantment. However, we have buckets of magic to offer, if only we would recognise it in ourselves. Find your magic and weave your own spells

God made the cat - pleasure of caressing the tiger - Fernand Mery - The Last Krystallos

© Lisa Shambrook

God made the cat in order that humankind might have the pleasure of caressing the tiger – Fernand Mery
These miniature tigers and lions enhance our lives with their fun, love, and sense of adventure. We have the responsibility of caring for them and playing with them without the danger of huge claws and man-eating teeth…just small claws and small sharp teeth… Respect them!

Cats worshipped as Gods...Cats have never forgotten this - Anon - The Last Krystallos - Photo Caitlin Shambrook

© Caitlin Shambrook

Thousands of years ago, cats were worshipped as Gods. Cats have never forgotten this – Anon
Love this! Actually it doesn’t matter if cats were ever Gods, or if you are better than anyone else, cats generally love those who love them, and that’s a great ideal to live by! Again, it doesn’t matter who you are. As C. S. Lewis once said in The Weight of Glory It is a serious thing to live in a society of possible Gods and Goddesses…

As every cat owner knows, nobody owns a cat - Ellen Perry Berkeley - The Last Krystallos - Photo Bekah Shambrook

© Bekah Shambrook

As every cat owner knows, nobody owns a cat – Ellen Perry Berkeley
The cat is independent, and if you don’t treat them right they will walk.
I find several parallels with this quote. Every life on this planet is important, and we have been given the responsibility of caring for them and the planet that gives us life. This isn’t something we should or can walk away from. We don’t own this planet or any of the creatures on it, but our environment is something we should care deeply about. Unlike the cat, we can’t walk away if it’s not treated right.
And though cats wanderNot all those who wander are lostJ. R. R. Tolkien.

There are no ordinary cats - Colette - The Last Krystallos

© Lisa Shambrook

There are no ordinary cats – Colette
And there are no ordinary humans either… and to continue C. S. Lewis’ quote …There are no ordinary people. You have never talked to a mere mortal.
Embrace your oddness, your quirks, and your funWe’re not meant to be ordinary!

Enjoy your relationship with cats…
Find your love and magic, and make sure you can roar and purr!

Also check out: Life Lessons we can Learn from Cats and Life Lessons we can Learn from Dogs.

Visual Dare: Burden

Photo Source

Photo Source

It’s heavy, so heavy, a bone-crushing weight that sits squarely on his shoulders. It sleeps within his heart most days, but when it wakes – it screams at him in silence.

He works in the garden, tending, pruning and caring, the same as he does indoors. The wind whispers in the leaves and the soil warms his fingers as he works. He loses himself, out there beneath the sun, heat softly stroking his back.

Indoors, his heart threatens to explode within his ribs, his mind caught within the web of knowledge and his burden growing with every passing moment.

She smiles, and his heart swells and his eyes glisten. Today she knows who he is. Today, he grips her liver-spotted hand within his wrinkled fingers, and kisses her soft skin. He smiles back.

Tomorrow is another day, and he doesn’t know what it will hold. The weight sits heavy, and heart-breaking.

(150 words)

00. VisDare Badge

An entry for Visual Dare over at Angela Goff’s Anonymous Legacy…this picture spoke to me of my own father, and a burden of knowledge…

Check out the other stories

How We Lost 8 Stone in a Year – My 365 Days with My Fitness Pal

how we lost 8 stone in year, my 365 days my fitness pal, last krystallos, losing weight, weightloss,

Last year, a new phenomenon hit my family’s life – and we lost 112lbs in 365 days.

Bridesmaid Bekah © Lisa Shambrook
Bridesmaid © Lisa Shambrook

My oldest began using My Fitness Pal to lose weight. They wanted to be a slimmer bridesmaid for their best friend’s wedding, and once we saw the pounds falling away, we joined in!

I’d been unhappy with my rising weight for a while, and though I wasn’t overweight I was far off my preferred mark on the scales. So I decided to follow Rayn’s example and download My Fitness Pal, a free calorie counting app. Several weeks later, after a loss of a fair few pounds, hubby joined in. We very much wanted to return to sizes we were many years ago…

What we once were... © Lisa Shambrook
What we once were 2001… © Lisa Shambrook

Vince was overweight, but not unhappy, just disillusioned with the idea of dieting. He didn’t think he’d stick to a diet, as such, and didn’t believe it would be easy to lose weight. It was seeing Rayn lose a stone (14lbs) that spurred him into action. We explained that calorie counting wasn’t dieting in the sense of banning certain foods, but more about understanding calories, how much we needed to eat and how many calories you needed to allow you to lose weight.

What we were in 2011 and now in 2015 © Lisa Shambrook
What we were in 2011 and now in 2015 (or from cosy to bad ass) © Lisa Shambrook

The recommended calorie intake for a man in the UK is 2,500 Kcal, and a woman 2,000 Kcal, advised by the NHS. My Fitness Pal asks about you, what you weigh, how much weight you want to lose and gives you a daily calorie intake to achieve this*, over a period of time.

*Note: it’s advisable to contact your Dr, when making serious weight loss plans or if you have health problems.

healthy food, salad, egg and bacon salad, soup, watermelon, tomatoes, lettuce, eggs,
© Lisa Shambrook

We soon realised we knew nothing about calories or the amount we were actually eating each day, and, certainly, it was far more than the recommended intake. For our goal weights My Fitness Pal reduced our intake, mine was decreased to 1,200 Kcal, to lose one to two pounds per week. You can adjust the intake to what you desire.

We very quickly learned how many calories lurked in each item of food we bought! We then went about changing our diets. We didn’t eat much processed food to start with, I prefer cooking from scratch, but we did learn that our portions needed to be downsized, fast! We cut our intake of carbohydrates drastically, reducing potatoes, bread, pasta etc by about 80%, and I soon realised I was putting cheese, large amounts, on and in everything! Dairy and carbs were the first things to go. I stopped buying mild cheddar completely, preferring much smaller amounts of good quality mature cheese instead. We switched to semi-skimmed milk, and cut the amount of desserts and chocolate. We didn’t ban anything, but discovered that healthy, low calorie was better for us. We experimented with soups and salads, and lean meat, and cut our portion sizes.

my fitness pal, the last krystallos, keep fit, lose weight, losing weight, weightloss,
My Fitness Pal © Lisa Shambrook

Now, far from making us hungry, the smaller portions helped us appreciate what we were eating and stopped us feeling bloated from ‘too much just because we could’ syndrome. We found low cal snacks and just ate less of what was higher in calories.

My Fitness Pal requires you to fill in what you eat each day and how much you exercise. From that information it predicts what your weight loss will be. It was dead on. The weight began melting away.

trainers, weight loss, tape measure,
© Lisa Shambrook

Six months after starting using the app, we joined the local gym. Up ‘til then our exercise consisted of long dog walks, and as we lost weight, the walks got longer. Now we added a gym plan, and instead of just losing weight, we began to tone. Vince noticed the results most, the strength exercises worked for great muscle development and cardio offered stamina and fitness. Calorie counting to lose weight works, but exercise is the key to maintaining and toning.

My two stones - all gone © Lisa Shambrook
My two stone – all gone © Lisa Shambrook

After nine months, I’d pretty much lost 2 stone (28lbs) and hit a plateau. You can kick start a plateau in several ways, have a few rest days, then step up the exercise, or vary your calories and then reduce for a few days. I plan to lose more, but have decided not to use My Fitness Pal to do so. It taught me everything I need to know and I can count my calories in my head with the knowledge I have. Our family eats much healthier and I don’t feel the need to log it every day. You can find me on My Fitness Pal as lastkrystallos, and I may return to it one day, if those pounds creep up on me!

Vince's weightloss, before, during and after.... © Lisa Shambrook
Vince’s weightloss, before, during and after…. © Lisa Shambrook

So at the end of 365 days, I lost 2 stone (28lbs), Rayn lost 3 stone (42lbs) and so did Vince, a total of 8 stone (112lbs) between us!

We are truly shadows of our former selves who love the vitality and va va voom we’ve caught…now we get out into the fresh air and enjoy it! 

cloud chasing, clouds, wispy clouds, blue sky, the last krystallos, lisa shambrook,
Chase the Clouds © Lisa Shambrook

What are you doing to become healthier, or have you lost weight and how did you do it?