Note: Thanks to those who chimed in with suggestions in my previous post regarding the devotional project. I appreciate it. :D Please feel free to add more suggestions. On to our regularly scheduled post...
Sunday is my normal weigh-in day for this blog (or Saturday or Monday when I forget). And it's Sunday, the 6th. Three Kings Day. Dia de Los Reyes. The Feast of the Epiphany. It's the 12th Day of Christmas, as well. With this, Christmas is officially over and the trees can come down.
But we'll get to that later. First, the weigh-in:
180.4
The right direction. It was 183.2 New Year's Day.
So close to my goal decade.
Interestingly, when I went to log the weight on my sidebar weight journal (see left sidebar), I wrote in "God" instead of "Goal" when I added the note about 2013: "End Goal for Year = 170 lbs" I had first typed: "End God for the Year."
That slip of the brain made me think about how some of us make weight, our bodies, our "look" and size--we make those our God. Our diet becomes our God. It consumes us and defines us and we create an idol. It reminded me to keep this in perspective. It's something that requries attention, energy, study, work. But it should never become my idol. I've seen more than a few bloggers who turn food and exercise into their idol--that's what creates and directs them in such an obssessive way that it's a bit worrisome.
And in the other extreme, there's those times we and other folks don't give a damn about what we/they eat, don't care about our health and just act immaturely or apathetically and refuse to listen to wise counsel, not our own internal wise voice or the sage words of loved ones or the helpful direction from a professional only interested in our well-being.
Both apathy and idolization about our health and food issues are sick extremes.
I just want to normalize.
I don't aim to be cut/buff/perfect. I don't aim for a size 2 or 4. Orthorexia isn't my goal. I don't want to freak if I have a deviation now and then from my plan. Only if it's a pattern, if the deviation begins to become the norm.
Normality about eating and better health from lifestyle changes--that's what I want. Not to obsess about food. Not to not care about food. Not to self-destruct. Not to idolize my body.
It may be an epiphany for you to accept that it's easy to make food a god--either worship it eating too much or thinking about it too much. Yes, you can make your body a temple or an idol--one is good, one is not.
Treating it with respect and making it work well for your life purposes: good. Valuable.
Treating it like the end-all, be-all of your self-esteem, feeding vanity along with perfect meals, feeling superior to others because you look "like this" and not "like that": not good. Bad.
I'm looking for the good path between extremes. How about you?
Anyway, on the personal front: I've had trouble bringing my calories down and getting back into the eating format/pattern/manner that I ate in my main losing phase in 2011.
This is normal.
After increasing intake, after allowing those treats and caloric foods--things like chocolate truffles, mousse made with real sugar, fried New Year's empanadillas, fried stuffed potatoes on Christmas--the body wants more of that. The brain has been brought into those old habits of pleasure and stimulation and it wants more.
What did you let yourself indulge in that made you have a hard time with appetite? Holiday pies? Fried foods? Junk drive-thru foods? Now, you will have to pay the price.
Like junkies, there's gonna be a bit of withdrawal. The brain does want the "fix."
Control is harder. There it is. I have to get through the "pulling in the reins" phase, and it's gonna be hard and hurt a bit, but I remember that the easier phase comes after. When the brain calms down, the body adjusts, the stomach shrinks, the habit of control reasserts.
It will come. If you're going through this same adjustment phase, just hold on. It will come.
Like I did in 2010 when I began, I'm gradually decreasing intake. I'm not in strongly restricted zone yet. I found for me, stages works best.
In fact, some dietitians advise slowly readjusting. Instead of slashing calories radically--say 2500 or 3000 or 4000 to 1400 or 1200 or 900--some do better just to ease off the problem foods and higher calories down to better eating and lower calories in steps. Steps. Bit by bit. Not from feast to starve, which can be jarring or lead to a binge. No, rather, it may help to go from overeating or bad eating to more normal eating, then from more normal eating to moderate caloric restriction or deficit, then consider dipping into stricter calorie-deficit dieting levels.
Granted, there are exeptions. There are folks who do great slashing away and feel totally in control right off with tiny portions.
Given the blowback of binges I see round about when some folks try to do that, I say give the 'steps system' a go. Bit by bit. Cut back, change, refine, bit by bit.
On the matter of epiphanies, revelations: One of those books that delivered an epiphany for me in 2010 and made it possible for me to get a grip on my binges (I haven't binged since May 2010) was THE END OF OVEREATING, which opened my eyes to how hyperpalatable foods can send folks into chronic overeating. Those types of foods do set me off. can literally make me go into this frantic thing where I shovel, shovel, shovel food. If I eat them again daily, consistently, that will happen again. I know it.
I don't allow that. (Or haven't yet.) The daily indulgence in the hyperpalatable.
But I have allowed intrusions more often than is healthful for ME.
During my illness and holiday weeks late in 2012, I allowed some of those hyperpalatable foods (ie, some salted olive oil potato chips, sugary treats, fried and salted foods with carbs--the triumvirate of overeating (fat with starch with sugar.) Not every day. Not every meal. But enough that it's done something to my brain and tongue and desires again.
I felt my appetite increase. I felt the monster begin to return.
How's your appetite beast? What are you doing to manage it?
For me, managing that beast involves refusing to eat hyperpalatable foods, cooking more at home, keeping tons of fresh produce in the house, drinking lots of fluids, increasing protein (even using whey between meals), and moderating carbs/starches (for me, that moderation of carbs/starches means, ideally, 80 to 120 carbs a day, and definitley no more than 150. I don't do well on VLC--my thyroid rebels--but I don't do well on higher carb/starch--my appetite wakes up like mad).
I also do better with two good-sized meals than many mini-meals. My stomach stretching some to contain fluids and food, sending those signals for satiety, that system sets me up for happy hours of non-food-thinking.
During the last two months of last year, I went back to snacking. I was sick. Often couldn't bother to get up and fix meals while hubby was at work. Didn't wanna do delivery and set myself up for some bad food mojo.
Well, snacking, yeah, that didn't work so well. It does not satisfy. Just makes me want to snack more. Doesn't matter if it was a small 140 calorie bag of olive oil tater chips or nuts and fruit or a wedge of cheese or a boiled egg. I just wanted MORE.
This month, I'm cutting back number of times eating. I want no more than two meals and one snack. That's the goal. Two meals, each 600 to 700 cals, and a snack only if appetite is out of bounds and I can keep to no more than 1500-1600 calories.
For some of you, what works to control appetite is a bit different, cause we're different. Though, in general, protein is the most satiating macronutrient. It really is.
BUT..for you, maybe it's high fiber that controls your appetite. Or fiber with lots of water. Or Several small meals. Or keeping out starches altogether. Or keeping out fruit altogether. Or eating more fat. Or having a lot of liquid protein. Or nuts between meals. Or hypnosis. Or meditation. Or prayer. Or a walk. Or singing. Or chatting on the phone with friends. Or sex. (That one actually worked really well in my faster losing phase. If I wanted to eat, I'd jump hubby. Voila. No more cravings.)
Whatever works that's not immoral or illegal--go for it. :D
Today, after worship service, we meet with family to celebrate Three King's Day (as it's commonly referred to down here), the Feast of the Epiphany, when the wise men from the east finally located the Christ Child (not baby, child) and presented homage and gifts. The Bible never mentions how many there were, but tradition counts three--Balthasar, Melchior, Caspar--to match the three gifts of gold, frankincense and myrrh.
They traveled a long way. They were dedicated to the journey. When they found their goal, they surely went off rejoicing, a lot lighter in baggage and a lot lighter in heart.
It was worth following the star, being away from home, being exhausted from a long day's ride, day after day. It was worth bad weather and the threat of robbers. It was worth risking the wrath of a jealous, murderous Herod.
Because what awaited the end of that search was AMAZING. Miraculous. Life-changing. Eye-opening. Empowering. Satisfying to the soul.
If you're reading this long, long post, you're on a journey like mine, right? We each have that guiding star--look for it.
We each need to sustain ourselves, cause we might traverse some perilous places and it may take YEARS. YEARS AND YEARS. It may not be as easy or quick as you imagine. But it's going to be amazing.
You'll see great things, in yourself and in others. You'll experience epiphanies. It may not involve gold or myrrh or frankincense--or it might, as I often had my hubby anoint me with scented oil and pray over me on those hard, hard days--but it will involve finding treasures. You learn a lot about yourself when you overcome stuff
And setbacks? You just climb back on that camel, adjust your robes, and keep looking at and moving toward that star.
God bless on this feast day. Great things await the true seeker willing to move and change...
Be well...
Showing posts with label carbohydrates. Show all posts
Showing posts with label carbohydrates. Show all posts
Sunday, January 6, 2013
Saturday, May 12, 2012
Ready for Summer Update #7: Well, that was a surprise. A good one. And no, I'm still not on top of my game...
Tanita-san: 178.8
Last week: 179.8
Back down to where I was two weeks ago.
Waist: 34.75 (unchanged)
I had been as high as 182.2 this week . I though I'd show a 3 lb gain in this update.
(Why? Here's why: Lots of salty foods, more carbs than usual--a bowl of oatmeal with raisins and cinnamon on Wednesday, and I hadn't had oatmeal in, sheesh, more than a year maybe? and beans 3x this week, black and navy and pinto/refried--as well as an increase in snacky stuff, like chocolate and gluten-free cookies).
Seriously, my food has been teetering on the verge of head-diving into the pit, teetering...teetering..
I have hardly been on the ball here.
I have had some of my controls in place--no binge, some exercise, moment when I had to say NO, NO hard when I almost called for delivery stuff out of laziness ,but then cooked the pasteured chicken breasts and made low-salt sauce.
But others waivered quite a bit( eg, no walking AT ALL, partly due to the loads of rainstorms, mostly cause I got really slothful and demotivated to do so. Sugar crept back in in chocolate and gf cookies) No gold star here.
Even my fluid intake was waffley--some days great, two days under desired amounts.
I am not proud of myself at all.
I am happy some good habits remained, enough in place not to send me totally into a tailspin of disaster. Good habits can only hold on so long before they fail if not reinforced.
This week, I plan to make a plan for reinforcement. Maybe tape it up to the kithen cupboard. Back to my 3 cups of water before meals. Back to focusing on less starch and curtail snacks. Back to my ONE diet-friendly dessert AFTER DINNER only. BACK TO WALKLING (even if I may have to do some radical rescheduling, since the rainy season seems to have come in and is keeping me in afternoons/early evening, when I normally walked). I'm not a morning person. AT ALL.So, it's either figure out how to MORNING-IZE my walk to do indoor cardio (hate that, really) with DVDs.
Stress is minimized a bit, but it's still simmering.
I've been praying. A LOT. I'd say I've prayed more the last week than in the two months prior. It's intensive. And I intend to keep that up. I've felt less frazzled emotionally doing so.
GOALS: Well, pretty much the original ones in the opening challenge post. It feels gargantuan to me in my state of mind (demotivated). Still...and again, I will be happy if I show no regain, but my head and heart want that 1/2 pound loss minimum.
I wish everyone a very happy holiday weekend. To all the mothers, God bless you. Be strong and courageous as you raise your young ones (or continue to advise and comfort your not-so-youngs ones) and have a lovely special day. My mother is in Heaven with the Lord, and I know she is waiting for us, like Moms always do, for the great homecoming.
Be well...
Last week: 179.8
Back down to where I was two weeks ago.
Waist: 34.75 (unchanged)
I had been as high as 182.2 this week . I though I'd show a 3 lb gain in this update.
(Why? Here's why: Lots of salty foods, more carbs than usual--a bowl of oatmeal with raisins and cinnamon on Wednesday, and I hadn't had oatmeal in, sheesh, more than a year maybe? and beans 3x this week, black and navy and pinto/refried--as well as an increase in snacky stuff, like chocolate and gluten-free cookies).
Seriously, my food has been teetering on the verge of head-diving into the pit, teetering...teetering..
I have hardly been on the ball here.
I have had some of my controls in place--no binge, some exercise, moment when I had to say NO, NO hard when I almost called for delivery stuff out of laziness ,but then cooked the pasteured chicken breasts and made low-salt sauce.
But others waivered quite a bit( eg, no walking AT ALL, partly due to the loads of rainstorms, mostly cause I got really slothful and demotivated to do so. Sugar crept back in in chocolate and gf cookies) No gold star here.
Even my fluid intake was waffley--some days great, two days under desired amounts.
I am not proud of myself at all.
I am happy some good habits remained, enough in place not to send me totally into a tailspin of disaster. Good habits can only hold on so long before they fail if not reinforced.
This week, I plan to make a plan for reinforcement. Maybe tape it up to the kithen cupboard. Back to my 3 cups of water before meals. Back to focusing on less starch and curtail snacks. Back to my ONE diet-friendly dessert AFTER DINNER only. BACK TO WALKLING (even if I may have to do some radical rescheduling, since the rainy season seems to have come in and is keeping me in afternoons/early evening, when I normally walked). I'm not a morning person. AT ALL.So, it's either figure out how to MORNING-IZE my walk to do indoor cardio (hate that, really) with DVDs.
Stress is minimized a bit, but it's still simmering.
I've been praying. A LOT. I'd say I've prayed more the last week than in the two months prior. It's intensive. And I intend to keep that up. I've felt less frazzled emotionally doing so.
GOALS: Well, pretty much the original ones in the opening challenge post. It feels gargantuan to me in my state of mind (demotivated). Still...and again, I will be happy if I show no regain, but my head and heart want that 1/2 pound loss minimum.
I wish everyone a very happy holiday weekend. To all the mothers, God bless you. Be strong and courageous as you raise your young ones (or continue to advise and comfort your not-so-youngs ones) and have a lovely special day. My mother is in Heaven with the Lord, and I know she is waiting for us, like Moms always do, for the great homecoming.
Be well...
Friday, April 27, 2012
Like I didn't have enough stress: The car, the carbs, and the caterwauling....oh, and the VITAMIX!
With the other stuff going on, with my jangled sleep, this I did not need.
What, you ask? Well, my car did some wonky stuff Wednesday evening. Scared the crap outta me. I had to park and call hubby to get the organic goodies in my stead on the way from work. Waited for roadside service to tow it to dealer. Yeah, see me jump around with nerves.
Thursday and today, lots of phone calls, internet research, and near-to-hollering to get a problem fixed that seems to be discussed much for my model/make/year. Spoke to various GM c/s folks (I'm assuming in India, given accents, which is fine, me loves da Indian folks and you can't fault their language skills and courtesy!), and the local service manager, and got assigned to a district representative, as I'm getting heated in the brain as this progresses.
My Bronx gal resurrected after a whole day and a half of polite and informative and patient being on hold, talking to people, explaining over and over the weird malfunction. Being told, "Car is fine."
Excuse me? Fine? Yeah, right.
Basically me going all Bronx Princess: "You are keeping the car until it's fixed. You are going to find the issue. I wil not DIE on the highway cause you won't fix the issue. It's a defect and you need to fix it. FIX THE DAMN CAR! Cause if I die, my hubby is under orders to sue the whole lot of you and be a fabulously wealthy widower!"
Looks like it might get fixed. :D
But I actually just bawled at one point today with hubby--cause, hey, who can you bawl with if not your beloveed?-- which is NOT me, and it's probably cause it was stress upon stress, worry upon worry, and I needed a good bawl since I refused to have a bad binge. It was one or the other. Cry or eat. I cried.
Still, I caved to the starch. Starch sends all those calming chemicals to the brain and all.
The stress led me to hit the rice, the cassava, then the rice again in the last 24 hours. I did NOT binge. I did not surpass 2000 calories, but hey, it's starch and a heckuva a lot of salty stuff with the start (ie, I dumped rice in egg drop soup; I had take-out boiled cassava so salty I think my kidneys screamed).
So, I'm totally afraid to hit the scale. Which I will on Sunday...but er.....er....
I did get more walking done, as without a car, I had to walk to my Pilates session or lose the moolah. (They need 24 hour cancellation and one session is $72, which I was NOT about to toss down the drain!) Session went great. Was hard. And being all warmed up from the walk ended up being a plus. As long as the weather is beautiful (before the big rains and humidity strike in Miami), I may just walk there....
In other news: I got me a VITAMIX. OMG, this sucker is expensive. OMG. Seriously. Expensive.
Still...I am expecting it to last 10+ years.
I got it cause I loved seeing BETH at OBESITY STRIKE --see my blogroll for the link-- do her smoothie and other things in it. It sounded yummy and healthful. So, I invested in it and I hope to learn to make the smoothies, "ice cream", and soups with fruit, veggies, and greens. I'm kinda clunky in the kitchen, so I'll have a bit of a learning curve, but the simple berries and banana smoothies are notably more delicious in this than my old blender. It's just mixed to a wonderful consistency like pro smoothies. Me likey dat a lot.
Well, not so inspiring here with my bawling and starching, but this happens, and we'll get through it. It's funny how I can handle some emergencies--all those awful years when mom and dad were ailing and dying, school stuff, work stuff-- and stressors pretty well, but car trouble...it's always one of my bugaboos. Always has been. I guess cause I know squat about cars so have nothing to actually DO other than call for help.... ; )
Happy weekend to all. Be well.
What, you ask? Well, my car did some wonky stuff Wednesday evening. Scared the crap outta me. I had to park and call hubby to get the organic goodies in my stead on the way from work. Waited for roadside service to tow it to dealer. Yeah, see me jump around with nerves.
Thursday and today, lots of phone calls, internet research, and near-to-hollering to get a problem fixed that seems to be discussed much for my model/make/year. Spoke to various GM c/s folks (I'm assuming in India, given accents, which is fine, me loves da Indian folks and you can't fault their language skills and courtesy!), and the local service manager, and got assigned to a district representative, as I'm getting heated in the brain as this progresses.
My Bronx gal resurrected after a whole day and a half of polite and informative and patient being on hold, talking to people, explaining over and over the weird malfunction. Being told, "Car is fine."
Excuse me? Fine? Yeah, right.
Basically me going all Bronx Princess: "You are keeping the car until it's fixed. You are going to find the issue. I wil not DIE on the highway cause you won't fix the issue. It's a defect and you need to fix it. FIX THE DAMN CAR! Cause if I die, my hubby is under orders to sue the whole lot of you and be a fabulously wealthy widower!"
Looks like it might get fixed. :D
But I actually just bawled at one point today with hubby--cause, hey, who can you bawl with if not your beloveed?-- which is NOT me, and it's probably cause it was stress upon stress, worry upon worry, and I needed a good bawl since I refused to have a bad binge. It was one or the other. Cry or eat. I cried.
Still, I caved to the starch. Starch sends all those calming chemicals to the brain and all.
The stress led me to hit the rice, the cassava, then the rice again in the last 24 hours. I did NOT binge. I did not surpass 2000 calories, but hey, it's starch and a heckuva a lot of salty stuff with the start (ie, I dumped rice in egg drop soup; I had take-out boiled cassava so salty I think my kidneys screamed).
So, I'm totally afraid to hit the scale. Which I will on Sunday...but er.....er....
I did get more walking done, as without a car, I had to walk to my Pilates session or lose the moolah. (They need 24 hour cancellation and one session is $72, which I was NOT about to toss down the drain!) Session went great. Was hard. And being all warmed up from the walk ended up being a plus. As long as the weather is beautiful (before the big rains and humidity strike in Miami), I may just walk there....
In other news: I got me a VITAMIX. OMG, this sucker is expensive. OMG. Seriously. Expensive.
Still...I am expecting it to last 10+ years.
I got it cause I loved seeing BETH at OBESITY STRIKE --see my blogroll for the link-- do her smoothie and other things in it. It sounded yummy and healthful. So, I invested in it and I hope to learn to make the smoothies, "ice cream", and soups with fruit, veggies, and greens. I'm kinda clunky in the kitchen, so I'll have a bit of a learning curve, but the simple berries and banana smoothies are notably more delicious in this than my old blender. It's just mixed to a wonderful consistency like pro smoothies. Me likey dat a lot.
Well, not so inspiring here with my bawling and starching, but this happens, and we'll get through it. It's funny how I can handle some emergencies--all those awful years when mom and dad were ailing and dying, school stuff, work stuff-- and stressors pretty well, but car trouble...it's always one of my bugaboos. Always has been. I guess cause I know squat about cars so have nothing to actually DO other than call for help.... ; )
Happy weekend to all. Be well.
Monday, April 2, 2012
Ready for Summer Update: After Week One, noticeable scale progress for me, the snail.
Tanita-San: 178.6
waist: 34.5
Initial challenge weight: 182.4
waist: 35
Goals:
I exceeded my mini-weight-loss goal of the week. I'm sure there's water loss due to cutting back on starches to one serving a day--again. :D
I fell short on cardio by one.
I met the strengthening goal.
I didn't meet caloric goals every day, but stayed close enough for progress.
Fluids: fine.
Except for one day, I met my "one starch a day goal".
I met the mini-challenge set by our leader. :D See below.
All in all: a good week. Very good. :) And all this during major stress. Maybe it's the stress burning some calories. I can feel my heart racing sometimes during the day. Yeah...
Mini-Challenge: new freggie~~
I had Japanese sweet potato in my organic coop, so I prepped it very simply. I boiled one. I didn't salt or butter or oil it. I scooped it out of the water, put about a half-cup's worth on a small plate, and tasted it. And, I really, really like it. It's like a nicer version to my recollection of Cuban sweet potato (boniato; batata). My middle sis loved boniato; I did not. But mom sometimes made it assuming I liked it. "No, mom. That's Balby who likes it." I haven't eaten it in decades. But like the Japanese sweet potato, it has a chestnutty taste. Or rather, to me, as a kid, eating chestnuts while walking in the cold Bronx winter, roasted chestnuts tasted like...boniato. :D
I like the texture of the boiled Japanese Sweet Potato. It's pale-fleshed, not like the orange of our usual sweet taters. They really are nicely sweet, so really, needs not a single thing to make it enjoyable. If you like chestnuts, these should work nicely for you. I am grateful for anything I can enjoy PLAIN and BOILED as I hate to cook. Heh.
Get nutritional info for it here.
My own goals for this week are the same for exercise and fluids and calories. I want to weigh in under 178 as my goal for next update.
The leader has asked us to do a new exercise as our mini-challenge for this week. Um, okay...gotta think about that. :D
On we go....
Friday, March 30, 2012
And This I discovered via self-experimentation, anyway... :) A revisit of my DNA Test for "optimal diet" for my genetic type...and how you can use tracking to figure out what's best for you!
Those of you who have read me since the early days of this second weight loss blog of mine--the first one being Once Upon a Diet, where I spent time learning and trying to get my act together--will remember the Inherent Health DNA test that I took to help me with my journey.
It gave me some dire, but interesting info. Yes, I am genetically a high fat absorber and a fat hoarder. I have to exercise harder than the average person to burn fat. I am simply disposed to pack it on and keep it on. I gots some o' dem dere fatz geenz.
They then suggested I trim fat and use a diet similar to the low-fat model the government and many dietitians suggest. 65% carbs, 15% fat.
I had done that type of diet multiple times in the past with registered dietitians and using magazine low-fat diet menus, and really, never could do well on them.
I decided to go back to worked on my journey. Reducing carbs. I went to a dietitian who decided with my medical issues, reducing starches would be best to one serving a day, no more. I thrived, lost better than ever. I noticed in my SparkPeople tracking that I did best--weight loss wise--when my ratio was in the ranges where carbs were no more than 40% and fat was no more than 40%. Just observing the feedback on Sparkpeople. I mentioned that on this blog, how "Zone" type ratios seemed to be happy-making for my weight loss. If I kept my carbs to 80 to 100, I lost better and appetite was really low. My main temptation to not keeping that low is I adore fruit. :-)
I experimented with upping my starches again, for other health reasons, and this was not beneficial to the weight loss, I can tell you. Cravings came back hard.
I'm back to working this week that plan of no more than 1 starch serving a day, and using fruit and veggies for my carbs. I am not dong LOW carb by the standards of Atkins type low-carbers, as my carbs can easily reach 150. Ideally, I'd like to keep them more in the 80 to 120 range. Ideally.
The reason I originally lowered my carbs in this journey in 2010 was due to my insulin resistance/prediabetes/Metabolic Syndrome. It seemed the best way to approach that condition from what I'd read.
I remember going to Inherent Health's FB wall and leaving a message that while they may advise me to do Fat Trimming type High Carb dieting, my weight loss went better with Carb Reducer type levels. So, sorry, I had to do it my way. But I'm glad to be armed with the reality of my DNA strikes against me.
So, all that preface to say that today, in the mail. I got a letter from Inherent Health. And it states that while the DNA doesn't change--and no, I won't go into epigenetics, heh--their recommendations based on an expanded study they undertook that reveals"newly discovered correlations" that show the optimal diet for my genetic type is not what they originally recommended. I should not trim fat.
They now recommend I follow the CARB REDUCER diet.
:-/
My reaction after reading the letter?
"No sh*t, Sherlock."
Well, I'm glad their expanded study and correlations back up what I learned on my own. They do emphasize it's for LONG TERM success at weight loss. Well, shoot. Ain't that what we're all after? Not short term, not razzle-dazzle lose a lot in 2 weeks. I want to lose it LONG TERM.
Now, to just apply it. Get back to that "Zoneish" whole foods way of eating --the 33-33-33 or 40-30-30--that worked well in 2010 and 2011 when I hit that sweet spot.
You can track your food for a few weeks/months and figure this out without any genetic tests. What works best with your body. Look at the feedback on SparkPeople...see which weeks fat just melted off. You may do better with more carbs or more fat or more protein or this ratio or that ratio. You can investigate it with diligent tracking.
BONUS: With detailed tracking, you'll also find where you fall short in your meal plans, as I learned from the SP nutrition tracker that I often fell short of zinc, copper, magnesium, potassium, iron, and folic acid, partly cause I was doing low calories and part because I can't eat a host of foods (allergies and sensitivities). I knew I had to supplement. And felt way better. :D
I will add that I had tried South Beach and Atkins first phases in the past, and felt like crap. (Lost loads of fluid weight the first weeks, which is always a boost, but felt like crap on very few carbs, hence my not doing low carb now, meaning induction type, 60 grams or fewer.)
I paid for a test. And I'm glad. But I also did the tracking, observation, measuring, pondering. I guess I did my own self-study. :D
I've been having about 120 carbs daily this week. And Tanita-San just put me back in the decade I had dipped into but not stayed in: 179.8
It's nice to have affirmaton. But hey, I knew what I knew..it's always application and consistency that are the keys to making the "I know" work.
All of you who have many dieting experiences behind you have a store of self-knowledge. If you don't remember or never tracked, try it. Learn. Apply.
This is a VERY stressful time in our household (again), so applying is a challenge, but is necessary. Life always has stressful times. We need to deal with those without a host of excuses. I don't want to make excuses. I want to....be in control. :D
Reducing carbs makes it a little easier for ME.
Happy Friday.
Be well...
It gave me some dire, but interesting info. Yes, I am genetically a high fat absorber and a fat hoarder. I have to exercise harder than the average person to burn fat. I am simply disposed to pack it on and keep it on. I gots some o' dem dere fatz geenz.
They then suggested I trim fat and use a diet similar to the low-fat model the government and many dietitians suggest. 65% carbs, 15% fat.
I had done that type of diet multiple times in the past with registered dietitians and using magazine low-fat diet menus, and really, never could do well on them.
I decided to go back to worked on my journey. Reducing carbs. I went to a dietitian who decided with my medical issues, reducing starches would be best to one serving a day, no more. I thrived, lost better than ever. I noticed in my SparkPeople tracking that I did best--weight loss wise--when my ratio was in the ranges where carbs were no more than 40% and fat was no more than 40%. Just observing the feedback on Sparkpeople. I mentioned that on this blog, how "Zone" type ratios seemed to be happy-making for my weight loss. If I kept my carbs to 80 to 100, I lost better and appetite was really low. My main temptation to not keeping that low is I adore fruit. :-)
I experimented with upping my starches again, for other health reasons, and this was not beneficial to the weight loss, I can tell you. Cravings came back hard.
I'm back to working this week that plan of no more than 1 starch serving a day, and using fruit and veggies for my carbs. I am not dong LOW carb by the standards of Atkins type low-carbers, as my carbs can easily reach 150. Ideally, I'd like to keep them more in the 80 to 120 range. Ideally.
The reason I originally lowered my carbs in this journey in 2010 was due to my insulin resistance/prediabetes/Metabolic Syndrome. It seemed the best way to approach that condition from what I'd read.
I remember going to Inherent Health's FB wall and leaving a message that while they may advise me to do Fat Trimming type High Carb dieting, my weight loss went better with Carb Reducer type levels. So, sorry, I had to do it my way. But I'm glad to be armed with the reality of my DNA strikes against me.
So, all that preface to say that today, in the mail. I got a letter from Inherent Health. And it states that while the DNA doesn't change--and no, I won't go into epigenetics, heh--their recommendations based on an expanded study they undertook that reveals"newly discovered correlations" that show the optimal diet for my genetic type is not what they originally recommended. I should not trim fat.
They now recommend I follow the CARB REDUCER diet.
:-/
My reaction after reading the letter?
"No sh*t, Sherlock."
Well, I'm glad their expanded study and correlations back up what I learned on my own. They do emphasize it's for LONG TERM success at weight loss. Well, shoot. Ain't that what we're all after? Not short term, not razzle-dazzle lose a lot in 2 weeks. I want to lose it LONG TERM.
Now, to just apply it. Get back to that "Zoneish" whole foods way of eating --the 33-33-33 or 40-30-30--that worked well in 2010 and 2011 when I hit that sweet spot.
You can track your food for a few weeks/months and figure this out without any genetic tests. What works best with your body. Look at the feedback on SparkPeople...see which weeks fat just melted off. You may do better with more carbs or more fat or more protein or this ratio or that ratio. You can investigate it with diligent tracking.
BONUS: With detailed tracking, you'll also find where you fall short in your meal plans, as I learned from the SP nutrition tracker that I often fell short of zinc, copper, magnesium, potassium, iron, and folic acid, partly cause I was doing low calories and part because I can't eat a host of foods (allergies and sensitivities). I knew I had to supplement. And felt way better. :D
I will add that I had tried South Beach and Atkins first phases in the past, and felt like crap. (Lost loads of fluid weight the first weeks, which is always a boost, but felt like crap on very few carbs, hence my not doing low carb now, meaning induction type, 60 grams or fewer.)
I paid for a test. And I'm glad. But I also did the tracking, observation, measuring, pondering. I guess I did my own self-study. :D
I've been having about 120 carbs daily this week. And Tanita-San just put me back in the decade I had dipped into but not stayed in: 179.8
It's nice to have affirmaton. But hey, I knew what I knew..it's always application and consistency that are the keys to making the "I know" work.
All of you who have many dieting experiences behind you have a store of self-knowledge. If you don't remember or never tracked, try it. Learn. Apply.
This is a VERY stressful time in our household (again), so applying is a challenge, but is necessary. Life always has stressful times. We need to deal with those without a host of excuses. I don't want to make excuses. I want to....be in control. :D
Reducing carbs makes it a little easier for ME.
Happy Friday.
Be well...
Thursday, June 9, 2011
Day 4 of StSC: Another dip on the scale...Day 3 Weapons Check...Is it rice lethargy or the humidity?...and off to get vampired...
I wanted to only log weigh-ins, but with my starchy experiment in progress, I am keeping a keen eye on the scale. Tanita san's verdict on the sushi (is he biased, perhaps) is good: 193.8
I can't believe I'm so close to NOT BEING OBESE. Less than 9 pounds to go!
Okay, how'd I do yesterday?
Calories: 1126 Yeah, baby!
Fluids: All in!
Exercise: 1 hour Pilates with trainer; 30 minute walk in the evening; worked on push-ups
Sleep: Meh. Still need to do better there.
Encouragement: I didn't do as much, but I did visit and post on blogs. Hope it helped.
Prayer for Challengers: Yes!
A very, very good day!
On the side--The starchy experiment: Floriana asked about it. Yes. I noticed a downtick in energy. I can't say for sure it's the potatoes/rice I've added in, but my vim is less shiny. I did lose, so I didn't have enough to stall (1/2 cup rice, not bad). But I won't tolerate energy loss. Is it the insufficient sleep? Is it the weather? Is it the re-added starches?
We shall see...
I have to have my blood drained in an hour. Gotta get dressed.
To all the challengers: Let's focus. FOCUS. Eat right. Move right. Drink the fluids. Encourage your fellow challengers. Pray, if you are one of the prayer warriors. Let's do it!
Happy Thursday and I may update later if I have anything interesting. Or just cause I can't shut up on these posts, heh.
I can't believe I'm so close to NOT BEING OBESE. Less than 9 pounds to go!
Okay, how'd I do yesterday?
Calories: 1126 Yeah, baby!
Fluids: All in!
Exercise: 1 hour Pilates with trainer; 30 minute walk in the evening; worked on push-ups
Sleep: Meh. Still need to do better there.
Encouragement: I didn't do as much, but I did visit and post on blogs. Hope it helped.
Prayer for Challengers: Yes!
A very, very good day!
On the side--The starchy experiment: Floriana asked about it. Yes. I noticed a downtick in energy. I can't say for sure it's the potatoes/rice I've added in, but my vim is less shiny. I did lose, so I didn't have enough to stall (1/2 cup rice, not bad). But I won't tolerate energy loss. Is it the insufficient sleep? Is it the weather? Is it the re-added starches?
We shall see...
I have to have my blood drained in an hour. Gotta get dressed.
To all the challengers: Let's focus. FOCUS. Eat right. Move right. Drink the fluids. Encourage your fellow challengers. Pray, if you are one of the prayer warriors. Let's do it!
Happy Thursday and I may update later if I have anything interesting. Or just cause I can't shut up on these posts, heh.
Monday, June 6, 2011
Day 1 of 84 in the Slimmer This Summer Challenge henceforth StSC): Pilates, Barbacoa Salad, Beginning Push-Up Training, and Probably a Walk with Hubby...And a word to challengers: THINK OF YOURSELF AS A WARRIOR!
I verified starting weight this AM after 5 hours sleep (yawn). Still 195.0.
This is good. It means that had I slept fully, and weighed in at normal afternoon time, I'd have been UNDER 195.
I had Pilates today, and other trainers were there for a meeting and class, and I got some seriously great props on my physical and just general changes. The co-owner of the studio said I looked like a totally new woman. I feel like it (except for those crap knees and the itchy skin, hah).
I dropped a couple times during the day and just started doing it as Yum Yucky illustrated on her blog yesterday. I'm gonna get to those 4 push-ups, dang it. I could NOT, even with modification, do a full on. I got nearly half of the way down and back up several times. But that was all. Halfway. Not all the way. The training continues...
After Pilates, I hit Chipotle for their Primal-friendly fare. Had the Barbacoa Beef Salad (romaine, fajita veggies, small fluffball of cheese, guacamole side). Took my vitamins. Drank water and iced decaf.
My calories so far: 515
I have roast tenderloin for supper. I just have to decide on which veggie. Maybe asparagus. Maybe mixed. Not sure. Will consider whether to have rice as my starch. I'm back to adding 1 starch a day. I got all skeered about some of the reports of screwed metabolisms with VLC (okay, so I wan't doing VERY low carb, but I'd rather just spare any chances). This will likely slow my loss or at least up my water retention, but a not-screwed up metabolism is worth the starchy investment.
As per some medical recommendations --and taking into consideration my auto-immune state and how gluten is a big no-no for us--no gluten, so no wheat/rye/barley, etc. I also limit legumes. Once in a while, I'll cave to some beans...I'm Cuban, it cannot be helped. But it's not the many times a week indulgence anymore. I miss them. Could eat them every day, I swear.
So, my remaining caloric range is roughly 700 to 900 cals. I plan to keep it closer to 700 for 1200 for the day. I still have 8 more glasses of water/fluids, too. And one dose of Vit D3 and Vit C, and a dose of glucosamine (shellfish free) for my crap joints.
It was a bit startling to see that we had more people trickle into the challenge. Debbi and I had agreed that today would be the LAST DAY (okay, I had wanted yesterday to be the last day, but Debbi is a softie and I was swayed). No one will be allowed to join the challenge AFTER TODAY. I guess that means today by Debbie or my midnight (I'm EST, not sure which is her zone). If you want in on the challenge, you have a mere handful of hours, then the door is SHUT.
I think of myself as a warrior against fat--well, I try to most days, and even make my trainer laugh when I have to do something and fail, then regroup and say, "Hang on, I gotta find my inner Amazon!" Or ninja. Whatever. You get my drift.
What's a warrior? According to Richard "Mack" Machowicz, author of UNLEASH THE WARRIOR WITHIN (see my left sidebar for a quote), a warrior is this:
Warriors have targets. Whether it was Osama or whether it was Luke Skywalker's eye on that Death Star's wee hole, we have targets. Our targets as fatfighters are our goals. How many pounds to lose. Our ultimate target down the line is our end-goal weight. Some will make that on this challenge. I won't. But I'll get way closer. :D
In this challenge you have a goal weight you've selected (ie, how many pounds you want to lose). I chose 18 pounds to lose. That would put me at 177 by August 28th.
My target: shoot down 18 pounds, which gets me to 177 on the scale. Mission: KILL 18 POUNDS!
To get the target, you gotta use weapons. What's a weapon? Mack says they are:
My weapons for killing each of those 18 pounds: Pilates, walking, a 1200 calorie low-starch/moderate-to-lower carb diet, 16 glasses of water, good sleep, prayer, group challenge support. I plan to add more weapons...as I think of them. :)
Some of you have interesting weapons: BodyBuggs. Personal trainers. Dietitians. Special doctors. Special exercise equipment at home.
I know we have other targets. I want to do push-ups, which is not STRICTLY pounds-destroying related, but it is related to getting a fitter body, a side-mission. :)
You're a warrior. Think of yourself that way. It's a long fight, a life-long fight. Cause once you get to end-goal, you have to fight to STAY THERE.
Keep your eyes focused on the target for the next 12 weeks of this mission. You have fat to destroy. You better have good weapons. I better have focus and good weapons. Failure...not an option, right? :)
Happy Monday. Go use your weapons....
This is good. It means that had I slept fully, and weighed in at normal afternoon time, I'd have been UNDER 195.
I had Pilates today, and other trainers were there for a meeting and class, and I got some seriously great props on my physical and just general changes. The co-owner of the studio said I looked like a totally new woman. I feel like it (except for those crap knees and the itchy skin, hah).
I dropped a couple times during the day and just started doing it as Yum Yucky illustrated on her blog yesterday. I'm gonna get to those 4 push-ups, dang it. I could NOT, even with modification, do a full on. I got nearly half of the way down and back up several times. But that was all. Halfway. Not all the way. The training continues...
After Pilates, I hit Chipotle for their Primal-friendly fare. Had the Barbacoa Beef Salad (romaine, fajita veggies, small fluffball of cheese, guacamole side). Took my vitamins. Drank water and iced decaf.
My calories so far: 515
I have roast tenderloin for supper. I just have to decide on which veggie. Maybe asparagus. Maybe mixed. Not sure. Will consider whether to have rice as my starch. I'm back to adding 1 starch a day. I got all skeered about some of the reports of screwed metabolisms with VLC (okay, so I wan't doing VERY low carb, but I'd rather just spare any chances). This will likely slow my loss or at least up my water retention, but a not-screwed up metabolism is worth the starchy investment.
As per some medical recommendations --and taking into consideration my auto-immune state and how gluten is a big no-no for us--no gluten, so no wheat/rye/barley, etc. I also limit legumes. Once in a while, I'll cave to some beans...I'm Cuban, it cannot be helped. But it's not the many times a week indulgence anymore. I miss them. Could eat them every day, I swear.
So, my remaining caloric range is roughly 700 to 900 cals. I plan to keep it closer to 700 for 1200 for the day. I still have 8 more glasses of water/fluids, too. And one dose of Vit D3 and Vit C, and a dose of glucosamine (shellfish free) for my crap joints.
It was a bit startling to see that we had more people trickle into the challenge. Debbi and I had agreed that today would be the LAST DAY (okay, I had wanted yesterday to be the last day, but Debbi is a softie and I was swayed). No one will be allowed to join the challenge AFTER TODAY. I guess that means today by Debbie or my midnight (I'm EST, not sure which is her zone). If you want in on the challenge, you have a mere handful of hours, then the door is SHUT.
I think of myself as a warrior against fat--well, I try to most days, and even make my trainer laugh when I have to do something and fail, then regroup and say, "Hang on, I gotta find my inner Amazon!" Or ninja. Whatever. You get my drift.
What's a warrior? According to Richard "Mack" Machowicz, author of UNLEASH THE WARRIOR WITHIN (see my left sidebar for a quote), a warrior is this:
"An individual who is so prepared to face the challenge before him and believes so strongly in the cause he is fighting for that he refuses to quit."
Warriors have targets. Whether it was Osama or whether it was Luke Skywalker's eye on that Death Star's wee hole, we have targets. Our targets as fatfighters are our goals. How many pounds to lose. Our ultimate target down the line is our end-goal weight. Some will make that on this challenge. I won't. But I'll get way closer. :D
In this challenge you have a goal weight you've selected (ie, how many pounds you want to lose). I chose 18 pounds to lose. That would put me at 177 by August 28th.
My target: shoot down 18 pounds, which gets me to 177 on the scale. Mission: KILL 18 POUNDS!
To get the target, you gotta use weapons. What's a weapon? Mack says they are:
"Any skill, instrument, or device designed to knock down targets."
My weapons for killing each of those 18 pounds: Pilates, walking, a 1200 calorie low-starch/moderate-to-lower carb diet, 16 glasses of water, good sleep, prayer, group challenge support. I plan to add more weapons...as I think of them. :)
Some of you have interesting weapons: BodyBuggs. Personal trainers. Dietitians. Special doctors. Special exercise equipment at home.
I know we have other targets. I want to do push-ups, which is not STRICTLY pounds-destroying related, but it is related to getting a fitter body, a side-mission. :)
You're a warrior. Think of yourself that way. It's a long fight, a life-long fight. Cause once you get to end-goal, you have to fight to STAY THERE.
Keep your eyes focused on the target for the next 12 weeks of this mission. You have fat to destroy. You better have good weapons. I better have focus and good weapons. Failure...not an option, right? :)
Happy Monday. Go use your weapons....
Tuesday, April 26, 2011
Ground Regained, the starch experiment at lunch (Insulin Resistant folks, take note), and a cool new "Paleo Diet" book is out... on day Day 78 of Phase 5
Tanita-san said: 206.0
Doc's scale said: 208.0 (and I had clothes, shoes, jewelry on).
So, my scale seems pretty darn accurate. That's the Easter bloat GONE and .2 lbs down from official weigh-in. Now, to make better progress! Only 6.2 pounds off to be in ONEDERLAND! Only 20 pounds to be NOT OBESE!
~~~
Okay, for the IR among you, here is me being a guinea pig again:
I did an experiment, a perhaps foolish one, when I went out to eat with sis today after my MD appt. We headed to a Mexican joint. We ordered veggie fajitas and mixed chicken/steak fajitas, so we could share. This allowed me to have my usual protein plus veggies. I also ordered unsweetened tea, water, some no-sugar espresso to finish up (no dessert, natch). Didn't use the sour cream. Had the dollop of guacamole for my healthy fat (and cause it tastes num). Had the pico de gallo, again, cause it's num. They don't serve cheese with theirs like I've seen some restaurants do.
But today, I had some beans. I had about 1/3 of a cup. Not a lot. No other starch. (I asked the waiter to not bother bringing tortillas --neither sister or I eat them--and I had no chips--sis has some, and the rest are bagged for hubby. I ignored the rice that came as a side.)
Well, today is the FIRST afternoon in quite a while that I got the sleepy-slumps. I don't believe this is at all a coincidence.
Normally, lately, since ditching starches, I am revved up and energized ALL DAY from the get-go. I have no slumps. I am sometimes SUPER-CRAZY -TOO-DARN-MUCH energized. I even had one person ask me recently, a tad jokingly, a tad not, if I was on something.
NO. I'm OFF something.
Seriously, I don't do drugs unless they're Rx for a condition. I've NEVER EVER EVER done any illegal drug, not even in my teen years. I was a goody-two shoes like you would not believe in High School. I mean, when the vice-principal reprimanded me, it was for reading my Bible at lunch break. Yeah, I got harassed for that. Snarf.
Needed to clarify it wasn't drugs, too much caffeine, or too much thyroid meds. (They've been checked often and my levels are within limits and excellent.)
It's the Lacto-Paleo/Primarian way of eating I've had. That's what makes me seem hyper at times. :)
When I eat starch-free, I have:
No yawning.
No loss of pizzazz.
No desperation in hour-long workouts.
No lethargy in front of the TV prime time.
I have:
So much energy I sometimes wanna workout again after my trainer-led hour of Pilates is done. Or I want to go out walk again after I get back from 40 mins. And a healthy sex drive. And low appetite. And no cravings (beyond mild normal desires). And no binge-ing. And no dips in good mood (which is a blessing).
Even at Easter, when the family members (other than the children and my hubby, who had no starches, either) were slumped on the sofa or dozing off or yawning or calling for Cuban coffee to perk up, I went to play Frisbee with my vim in zoom-drive.
But today...I had a starch. Not even a full 1/2 cup serving. And blam: reaction. I started getting the dozies as I checked email about 15 mins ago. That's about 2.5-to- 3 hours hours after eating.
Dat ain't no happenstance. I believe the beans caused my insulin to spike, and now I am paying the price for it with the yawns-and-dozies.
I hope this doesn't jam up my newly restored momentum. But I cannot guarantee. One thing I've read over and over is that not only are starch-sensitive/insulin-resistant folks messed up about carbs to begin with, when carbs are restricted, there is an increased-sensitivity to them, so ingesting them can cause even GREATER spikes in insulin than previously.
Well, nothing to do now but back to avoiding the stuff my pancreas does not like. Post-meal slumps suck. I want my ENERGY BACK. NOW!!! Give it back to me, you stupid pinto beans!
Yeah...I had forgotten how much the slumps suck. My brain feels slow and my whole face feels like it wants to shut down for a nap.
Okay, will drink more water, move around a bit, splash my face, and refuse to go down without a fight. If I have to walk with this sleepiness, I'm not gonna have fun. And I like having fun-walks.
Speaking of FUN: I bought the new book EVERYDAY PALEO on Saturday at Barnes & Noble, and Amazon began shipping it out yesterday. So, if you've heard the buzz and want to check it out, I liked it a lot and wrote a review. You can find my review HERE--I'm "Mir"--and if you can click "helpful" , I'd appreciate it. I like to keep my ranking under 200. (I sure did my best to be informative and helpful, which you'll see when you check it out.)
If you're a mommy and like more "clean" food and lower carb type eating, this is for you. If you have kids and insulin resistance, this is for you. Lots of pics. Nice recipes. No nonsense workout info. More pics. Shopping lists. Well, read the review I posted at amazon and I go over what the book covers.
Dat's all for today (prolly). I'm gonna go try to unslump.
Throwing blessings over all of you. See them sparkle in the spring air....Catch one!
Doc's scale said: 208.0 (and I had clothes, shoes, jewelry on).
So, my scale seems pretty darn accurate. That's the Easter bloat GONE and .2 lbs down from official weigh-in. Now, to make better progress! Only 6.2 pounds off to be in ONEDERLAND! Only 20 pounds to be NOT OBESE!
~~~
Okay, for the IR among you, here is me being a guinea pig again:
I did an experiment, a perhaps foolish one, when I went out to eat with sis today after my MD appt. We headed to a Mexican joint. We ordered veggie fajitas and mixed chicken/steak fajitas, so we could share. This allowed me to have my usual protein plus veggies. I also ordered unsweetened tea, water, some no-sugar espresso to finish up (no dessert, natch). Didn't use the sour cream. Had the dollop of guacamole for my healthy fat (and cause it tastes num). Had the pico de gallo, again, cause it's num. They don't serve cheese with theirs like I've seen some restaurants do.
But today, I had some beans. I had about 1/3 of a cup. Not a lot. No other starch. (I asked the waiter to not bother bringing tortillas --neither sister or I eat them--and I had no chips--sis has some, and the rest are bagged for hubby. I ignored the rice that came as a side.)
Well, today is the FIRST afternoon in quite a while that I got the sleepy-slumps. I don't believe this is at all a coincidence.
Normally, lately, since ditching starches, I am revved up and energized ALL DAY from the get-go. I have no slumps. I am sometimes SUPER-CRAZY -TOO-DARN-MUCH energized. I even had one person ask me recently, a tad jokingly, a tad not, if I was on something.
NO. I'm OFF something.
Seriously, I don't do drugs unless they're Rx for a condition. I've NEVER EVER EVER done any illegal drug, not even in my teen years. I was a goody-two shoes like you would not believe in High School. I mean, when the vice-principal reprimanded me, it was for reading my Bible at lunch break. Yeah, I got harassed for that. Snarf.
Needed to clarify it wasn't drugs, too much caffeine, or too much thyroid meds. (They've been checked often and my levels are within limits and excellent.)
It's the Lacto-Paleo/Primarian way of eating I've had. That's what makes me seem hyper at times. :)
When I eat starch-free, I have:
No yawning.
No loss of pizzazz.
No desperation in hour-long workouts.
No lethargy in front of the TV prime time.
I have:
So much energy I sometimes wanna workout again after my trainer-led hour of Pilates is done. Or I want to go out walk again after I get back from 40 mins. And a healthy sex drive. And low appetite. And no cravings (beyond mild normal desires). And no binge-ing. And no dips in good mood (which is a blessing).
Even at Easter, when the family members (other than the children and my hubby, who had no starches, either) were slumped on the sofa or dozing off or yawning or calling for Cuban coffee to perk up, I went to play Frisbee with my vim in zoom-drive.
But today...I had a starch. Not even a full 1/2 cup serving. And blam: reaction. I started getting the dozies as I checked email about 15 mins ago. That's about 2.5-to- 3 hours hours after eating.
Dat ain't no happenstance. I believe the beans caused my insulin to spike, and now I am paying the price for it with the yawns-and-dozies.
I hope this doesn't jam up my newly restored momentum. But I cannot guarantee. One thing I've read over and over is that not only are starch-sensitive/insulin-resistant folks messed up about carbs to begin with, when carbs are restricted, there is an increased-sensitivity to them, so ingesting them can cause even GREATER spikes in insulin than previously.
Well, nothing to do now but back to avoiding the stuff my pancreas does not like. Post-meal slumps suck. I want my ENERGY BACK. NOW!!! Give it back to me, you stupid pinto beans!
Yeah...I had forgotten how much the slumps suck. My brain feels slow and my whole face feels like it wants to shut down for a nap.
Okay, will drink more water, move around a bit, splash my face, and refuse to go down without a fight. If I have to walk with this sleepiness, I'm not gonna have fun. And I like having fun-walks.
Speaking of FUN: I bought the new book EVERYDAY PALEO on Saturday at Barnes & Noble, and Amazon began shipping it out yesterday. So, if you've heard the buzz and want to check it out, I liked it a lot and wrote a review. You can find my review HERE--I'm "Mir"--and if you can click "helpful" , I'd appreciate it. I like to keep my ranking under 200. (I sure did my best to be informative and helpful, which you'll see when you check it out.)
If you're a mommy and like more "clean" food and lower carb type eating, this is for you. If you have kids and insulin resistance, this is for you. Lots of pics. Nice recipes. No nonsense workout info. More pics. Shopping lists. Well, read the review I posted at amazon and I go over what the book covers.
Dat's all for today (prolly). I'm gonna go try to unslump.
Throwing blessings over all of you. See them sparkle in the spring air....Catch one!
Saturday, April 16, 2011
Another drop, hoping to report 2 lbs off in tomorrow's weigh-in...Amazon.com sold out of Everyday Paleo and not in my local B&N...Sustainable Diet for Maintenance Later?...Broccoli Binge?...all on what is likely day 68 of Phase 5 (lost count)
Tanita-san= 210.6
So close to being in another "decade". Argh. Can taste it!
I rested yesterday to give my heat rash a break. Have one welt that is still crazy itchy and really pink, but I'm easing off using too much of the steroid cream. I'll grin-some and bear-it-some and see.
I was hoping EVERYDAY PALEO would be on its way to me next week, but when I went to order it (yeah, didn't preorder), it was out of stock at amazon. It was not available for Kindle or Nook. And my local B&N (I called) didn't have it.
So, I left it in my shopping cart and will order when it's back in stock. Maybe it'll have some more reviews available by then. Meanwhile, I will peruse the yummy recipes over at the EVERYDAY PALEO blog
Hubby and I are moving towards fewer (in his case) to nearly no (in my case) grains and legumes and sugar, and Paleo/Primal/Primarian dishes fit that profile. It's easy enough for me to add some rice or potatoes or bread to his meals when he wants that, in lesser portions. I just mostly skip them altogether. And that's really easy for breakfast and lunch (as my dietitian's meal plans are quite happy with me having eggs/veggies and protein/salads for those meals.) I do watch portions, measure, and don't go nuts with the fats.
It seems to be a sustainable diet (Primarian is what I'm doing with dietitian recommendation, /Paleo/Primal inspired sorta, but with dairy allowed as well as sugar free treats allowed), that maybe I can use on maintenance. I'm learning more and more about it NOW, cause when maintenance comes, I wanna be armed and ready. (Remember, target and weapons from that Warrior book?) I gotta get my weapons in a row.
And if a diet/eating plan is not sustainable, what's the point? If you can't KEEP eating in a way to maintain weight loss, why did we even bother to lose any weight? Right?
So, for me, I'm finding ditching most of the starch is not as onerous as I once thought it would be. (I had tried South Beach when it first came out and ATKINS shortly before, and hated doing both. I simply defaulted to a lot of processed, easy, low-carbing, and that isn't tasty). Primarian and Paleo/Primal IS tasty. This is hugely important.
It's dinner when I tend to crave starches (ya know, pasta, rice, potatoes, beans, yuca). The only starch I really miss at breakfast is oatmeal, and once in a while a nice bit of toast. Otherwise, I'm fine with veggie egg white omelettes or scrambles (or whole eggs occasionally) with fruit and java. Makes me feel good. Lotsa energy. No weird afternoon energy crashes since I ditched most (nearly all) starches.
I joke about how we don't binge on broccoli, but last night, I wanted to. I had two cups of steamed broccoli lightly sprinkled with parmesan, and it was so amazing, I wanted more and more. No, I didn't have more and more, but I WANTED TO JUST EAT buckets of the stuff. I didn't have any dessert or treat (sugar free or otherwise) last night. Just my unsweetened tea, broccoli, chicken, asparagus, and some carrot puree soup. I was happy. And happy with the scale. Yes!
Today's breakfast was my standby egg white omelette with organic spinach, mushrooms, onions and some Jarlsberg Lite Swiss and fresh papaya with squeezes of fresh lime juice, water, coffee. Satisfying.
I have leftover chicken for supper. Probably just throw some veggies next to it--maybe artichoke hearts and a broiled tomato-- or throw it on a salad. Not sure. I have it all spiced up with Shawarma spicing and may garlic it up even more. (Loooove garlic) If hubby wants a starch, he'll get some potato, likely.
I want to have a nice brisk cardio-walk with him later, when it's cooler, cause I don't wanna go another day without moving. Hopefully, the rash won't get all riled up again.
On to Sunday's weigh-in. Fingers crossed I can stay away from the sodium (that'll mess up a weigh-in but good) and report more than 1 lbs. I've lost 1.4, but I have to ROUND the number....If I lose a fifth of a pound or more by tomorrow, I can report a 2 lbs loss (rounded). And hey, if my body wants to be freaky and actually lose .6 of a pound, that'd be super. No rounding needed.
I hope your Saturday is going well and you're eating well and you're moving well and you're FEELING WELL!
So close to being in another "decade". Argh. Can taste it!
I rested yesterday to give my heat rash a break. Have one welt that is still crazy itchy and really pink, but I'm easing off using too much of the steroid cream. I'll grin-some and bear-it-some and see.
I was hoping EVERYDAY PALEO would be on its way to me next week, but when I went to order it (yeah, didn't preorder), it was out of stock at amazon. It was not available for Kindle or Nook. And my local B&N (I called) didn't have it.
So, I left it in my shopping cart and will order when it's back in stock. Maybe it'll have some more reviews available by then. Meanwhile, I will peruse the yummy recipes over at the EVERYDAY PALEO blog
Hubby and I are moving towards fewer (in his case) to nearly no (in my case) grains and legumes and sugar, and Paleo/Primal/Primarian dishes fit that profile. It's easy enough for me to add some rice or potatoes or bread to his meals when he wants that, in lesser portions. I just mostly skip them altogether. And that's really easy for breakfast and lunch (as my dietitian's meal plans are quite happy with me having eggs/veggies and protein/salads for those meals.) I do watch portions, measure, and don't go nuts with the fats.
It seems to be a sustainable diet (Primarian is what I'm doing with dietitian recommendation, /Paleo/Primal inspired sorta, but with dairy allowed as well as sugar free treats allowed), that maybe I can use on maintenance. I'm learning more and more about it NOW, cause when maintenance comes, I wanna be armed and ready. (Remember, target and weapons from that Warrior book?) I gotta get my weapons in a row.
And if a diet/eating plan is not sustainable, what's the point? If you can't KEEP eating in a way to maintain weight loss, why did we even bother to lose any weight? Right?
So, for me, I'm finding ditching most of the starch is not as onerous as I once thought it would be. (I had tried South Beach when it first came out and ATKINS shortly before, and hated doing both. I simply defaulted to a lot of processed, easy, low-carbing, and that isn't tasty). Primarian and Paleo/Primal IS tasty. This is hugely important.
It's dinner when I tend to crave starches (ya know, pasta, rice, potatoes, beans, yuca). The only starch I really miss at breakfast is oatmeal, and once in a while a nice bit of toast. Otherwise, I'm fine with veggie egg white omelettes or scrambles (or whole eggs occasionally) with fruit and java. Makes me feel good. Lotsa energy. No weird afternoon energy crashes since I ditched most (nearly all) starches.
I joke about how we don't binge on broccoli, but last night, I wanted to. I had two cups of steamed broccoli lightly sprinkled with parmesan, and it was so amazing, I wanted more and more. No, I didn't have more and more, but I WANTED TO JUST EAT buckets of the stuff. I didn't have any dessert or treat (sugar free or otherwise) last night. Just my unsweetened tea, broccoli, chicken, asparagus, and some carrot puree soup. I was happy. And happy with the scale. Yes!
Today's breakfast was my standby egg white omelette with organic spinach, mushrooms, onions and some Jarlsberg Lite Swiss and fresh papaya with squeezes of fresh lime juice, water, coffee. Satisfying.
I have leftover chicken for supper. Probably just throw some veggies next to it--maybe artichoke hearts and a broiled tomato-- or throw it on a salad. Not sure. I have it all spiced up with Shawarma spicing and may garlic it up even more. (Loooove garlic) If hubby wants a starch, he'll get some potato, likely.
I want to have a nice brisk cardio-walk with him later, when it's cooler, cause I don't wanna go another day without moving. Hopefully, the rash won't get all riled up again.
On to Sunday's weigh-in. Fingers crossed I can stay away from the sodium (that'll mess up a weigh-in but good) and report more than 1 lbs. I've lost 1.4, but I have to ROUND the number....If I lose a fifth of a pound or more by tomorrow, I can report a 2 lbs loss (rounded). And hey, if my body wants to be freaky and actually lose .6 of a pound, that'd be super. No rounding needed.
I hope your Saturday is going well and you're eating well and you're moving well and you're FEELING WELL!
Monday, December 6, 2010
Day 28 Son of DDDY Challenge: Is this finally the dreaded carb uptick? Dunno. But Sucks...food/water log
Sooooooooooooooo sleepy. Only slept five hours. Ack.
Tanita-san says, "241.8"
What the hey?
Okay, I was waiting to see how my ever-increasing carb intake (still trying to find a way to test that DNA test result recommendation, but breaking eating habits is hard) takes a toll. Yesterday may have started the initial carb stall/uptick.
I had: ww bread, potatoes, rice, corn, beans, fruit (including the low-carber's dreaded BANANA, well, half), bran cereal, raisins.
And I'm up a pound a change in the last three days without going over my calories.
I knew this would be hard--it's hard--and that this is just what carbs do to a body and if I'm gonna ratchet up to 55 to 65% carbs, I had to expect it.
Don't like it, though. I don't know if I can be patient and do this. We'll see. I expect it's a temporary body adjustment thing and as long as I stay in a good caloric range, the drop will eventually come.
Still hard. I was spoiled with a pretty consistent rate of loss in the last 3 months, so this irks. And is a tad scary.
So, will I stick it out or go back to my lower carb ways? Hah!
For now, staying the carby course to test the genes.
food log:
BREAKFAST:
2 slices ww toast
1/4 cup egg whites and 1 slice 2% cheese
1 cup fresh papaya chunks
2 cups coffee
6 glasses water
calories: 239
fluids: 64 oz
Pilates: 55 mins with trainer
4 glasses of water afterwards
LUNCH:
1 can Amy's lower in Sodium MINETRONE soup
1/4 cup kidney beans (added to soup)
1/4 cup reduced fat mozzarella (added to soup)
1 tbsp shaved parmesan (soup topping)
8 glasses water
2 glasses iced tea
calories: 266
fluids: 80 oz
Tanita-san says, "241.8"
What the hey?
Okay, I was waiting to see how my ever-increasing carb intake (still trying to find a way to test that DNA test result recommendation, but breaking eating habits is hard) takes a toll. Yesterday may have started the initial carb stall/uptick.
I had: ww bread, potatoes, rice, corn, beans, fruit (including the low-carber's dreaded BANANA, well, half), bran cereal, raisins.
And I'm up a pound a change in the last three days without going over my calories.
I knew this would be hard--it's hard--and that this is just what carbs do to a body and if I'm gonna ratchet up to 55 to 65% carbs, I had to expect it.
Don't like it, though. I don't know if I can be patient and do this. We'll see. I expect it's a temporary body adjustment thing and as long as I stay in a good caloric range, the drop will eventually come.
Still hard. I was spoiled with a pretty consistent rate of loss in the last 3 months, so this irks. And is a tad scary.
So, will I stick it out or go back to my lower carb ways? Hah!
For now, staying the carby course to test the genes.
food log:
BREAKFAST:
2 slices ww toast
1/4 cup egg whites and 1 slice 2% cheese
1 cup fresh papaya chunks
2 cups coffee
6 glasses water
calories: 239
fluids: 64 oz
Pilates: 55 mins with trainer
4 glasses of water afterwards
LUNCH:
1 can Amy's lower in Sodium MINETRONE soup
1/4 cup kidney beans (added to soup)
1/4 cup reduced fat mozzarella (added to soup)
1 tbsp shaved parmesan (soup topping)
8 glasses water
2 glasses iced tea
calories: 266
fluids: 80 oz
Tuesday, November 30, 2010
Day 22 of Son of DDDY Challenge: Breathing is getting almost to normal, about dang time, and I slept 13 hours, and here's some nice J-Pop.
And Tanita-san says: 241.2
1/5th down since Sunday. I was wondering if the increased carbs yesterday (I had a big ole serving of oatmeal with fruit as a nighttime snack) would stall things. Slow, maybe, but not stall so far. We'll see as the carb-experiment continues.
Breathing is not normal yet, but it's getting there. I was able to finally sleep--13 hours total--which is always what I do when the asthma starts to ease: I crash and make up for the crap sleep in previous days/weeks.
Hubby is picking up rotisserie chicken, rice, salad for supper. I'm totally lethargic. The Long Sleep took its toll on my energy levels. And totally freaked out my schedule. I got up at 6pm. I hate having to make corrections and be on more normalish hours. Sucks.
Nothing big to report cause, well, I've been ASLEEP!!!!!!!!!!!!!!!!!!!! I am mellowing to Utada Hikaru music...she makes me wanna sip coffee and look out the window and chill...seriously. Gotta put some on the iPod: "Beautiful World", "Stay Gold", "Prisoner of Love", "Nichiyo no Asa" (which relaxes me so much I wanna go back to nap). Here's some Neon Genesis Evangelion clips with "Beautiful World" as the music. (The song is used in the anime, and it's really obvious the dude who put it up likes Rei, as he features her nekkid scenes, R rated):
Nice song, huh? Translation here. Love the piano bit going through. Makes me get a similar feel to the great intro theme in ANGEL BEATS, but without the initial melancholy.
So, hubby's home and it's CHICKEN time!
Food time:
BREAKFAST:
5 oz chicken breast (rotisserie, no skin) and 1 cup white rice
1 tomato and 2 cups lettuce with vinegar and 1 tbsp shredded parmesan
2/3 tbsp EVOO
2 cups coffee
1 bag Nutritious Creations hybrid cookies
8 glasses water (4 before, 4 after)
calories: 648
fluids: 80 oz
LUNCH:
Egg white omelette with 2% cheese and mushrooms
1 cup cooked spinach and 2 Morningstar soy sausage patties
2 cups decaf
8 glasses water
DINNER:
1 bag Kay's protein mix sweet BBQ flavor
1 serving sugar-free chocolate almonds
1 medium pear (mostly eaten)
2 glasses water
Calories for day: 1458
Fluids for day: 184 oz (41c/30f/29p<--more like Zone than Low-Fat/High Carb...)
1/5th down since Sunday. I was wondering if the increased carbs yesterday (I had a big ole serving of oatmeal with fruit as a nighttime snack) would stall things. Slow, maybe, but not stall so far. We'll see as the carb-experiment continues.
Breathing is not normal yet, but it's getting there. I was able to finally sleep--13 hours total--which is always what I do when the asthma starts to ease: I crash and make up for the crap sleep in previous days/weeks.
Hubby is picking up rotisserie chicken, rice, salad for supper. I'm totally lethargic. The Long Sleep took its toll on my energy levels. And totally freaked out my schedule. I got up at 6pm. I hate having to make corrections and be on more normalish hours. Sucks.
Nothing big to report cause, well, I've been ASLEEP!!!!!!!!!!!!!!!!!!!! I am mellowing to Utada Hikaru music...she makes me wanna sip coffee and look out the window and chill...seriously. Gotta put some on the iPod: "Beautiful World", "Stay Gold", "Prisoner of Love", "Nichiyo no Asa" (which relaxes me so much I wanna go back to nap). Here's some Neon Genesis Evangelion clips with "Beautiful World" as the music. (The song is used in the anime, and it's really obvious the dude who put it up likes Rei, as he features her nekkid scenes, R rated):
Nice song, huh? Translation here. Love the piano bit going through. Makes me get a similar feel to the great intro theme in ANGEL BEATS, but without the initial melancholy.
So, hubby's home and it's CHICKEN time!
Food time:
BREAKFAST:
5 oz chicken breast (rotisserie, no skin) and 1 cup white rice
1 tomato and 2 cups lettuce with vinegar and 1 tbsp shredded parmesan
2/3 tbsp EVOO
2 cups coffee
1 bag Nutritious Creations hybrid cookies
8 glasses water (4 before, 4 after)
calories: 648
fluids: 80 oz
LUNCH:
Egg white omelette with 2% cheese and mushrooms
1 cup cooked spinach and 2 Morningstar soy sausage patties
2 cups decaf
8 glasses water
DINNER:
1 bag Kay's protein mix sweet BBQ flavor
1 serving sugar-free chocolate almonds
1 medium pear (mostly eaten)
2 glasses water
Calories for day: 1458
Fluids for day: 184 oz (41c/30f/29p<--more like Zone than Low-Fat/High Carb...)
Monday, November 22, 2010
Day 14 of Son of DDDY Challenge: Where I begin my Carby Path, and Where I Still Can't Breathe Like a Normal Person, But Go Work-Out Anyway to Find that Lost Fat Makes some Pilates Stretches and Moves Soooooo Much Easier...plus food and water log...
Wow. Two more weeks of challengy accountability. What's this now? Four Weeks of Allan-Led Challenges?
It has been a long, long time since I've stayed on plan this consistently and this long and drank this much in fluids. Amazing to me. Gives me hope, I tell you.
Today's weigh-in kept me stable: 244.2
I did go to Pilates, even though I was gasping through it, couldn't control my breaths to coordinate with movements, and was suffering. I figured I needed the stretching and strength-training to keep me in the right focus. She tones it down some and I got through it. I must say, this asthmatic chick is proud of herself.
Since I am on the New Carb-riddled and Fat-eschewing Journey, I drove by Pollo Tropical to get beans, yuca, and rice. Oh, my. Granted, this is the food I grew up on and I love boiled yuca with garlic and EVOO. I love my black beans with a bit of rice (as opposed to the folks who do rice with some beans, I like a lot of beans and a little rice, even as a kid). Because of the congestion, got me some Caribbean chicken soup for later. Got a salad at Subway (just veggies and some mozzarella) to split between lunch and dinner.
I really like seeing the progress in the mirror at the studio and in how much more I can move my arms behind me on the ladder barrel. I used to NOT be able to place my hands on the barrel when facing away from it to do a quad stretch--too much fat in my upper back and upper arms. I had to hold on to the ladder. Now, I can not only touch the barrel behind me, I can place my hands partway towards the middle of the barrel. I felt like throwing a party. Losing fat from your upper arms makes life easier, or at least Pilates. I totally feel the difference in some leg moves. More fat must have dropped from my belly and thighs, natch.
Okay, food loggie time--turn away if you get horrified by carbs, k?---->
BREAKFAST:
2 slices whole wheat bread, toasted
1 slice 2% Kraft deli select cheddar cheese
1/2 cup scrambled Egg Beaters
1 tsp Smart Balance spread
(made a sandwich with the above)
3/4 cup papaya, fresh, with wedge of lime's worth of juice on top
2 cups regular coffee
6 glasses of water
calories: 325
fluids: 64 oz
Snack:
2 glasses water
Iced coffee with some 2% milk (Starbucks) and sugar free cinnamon syrup (The Starbucks site calls it 24 oz, but with all that ice, I'm calling it 16 oz).
Calories: 190
Fluids: 32 oz
Calories So Far: 515
Fluids so far: 96 oz
LUNCH: Didn't feel very hungry 4 hours after BKFST (fiber!), but ate so as not to get overly hungry and then go nuts. Pre-emptive foodsy!
3/4 cup Pollo Tropical black beans
1/4 cup white rice
1 cup boiled yuca with 1/2 tsp olive oil and 1/2 teaspoon minced garlic
(felt full so saved salad for later)
4 glasses water
calories: 381 (calories so far-- 895)
fluids: 32 oz (met minimum)
DINNER: Wow. Definitely hungry 3 hours later. Had raw organic vegan stuff delivered.
3 cups corn and leek raw soup
1 serving raw green bean casserole
2.5 cups decaf
6 glasses water (2 before, 2 during, 2 after)
assorted supplements (Zinc, Calcium, Magnesium, C, quercetin, Multi)
(I had to deconstruct and guesstimate calories, but man, didn't know tahini was THAT loaded in calories/fat. Shoot, that threw off my ratios and ate up a lot of calories. Shoot. But that raw vegan green bean casserole was amazing, better than the Thanksgiving one. Yum.)
Calories: 717 (calories so far = 1613)
Fluids: 68 oz (fluids so far & not counting soup= 196 oz )
Snack: Hadn't planned on one, but was very hungry. Had intended to make a small bit of regular oatmeal with some milk, but the Quaker Oats I had had expired. So, I resorted to the WonderSlim protein oatmeal:
1 WS oatmeal
1/8th cup skim milk
2 glasses water
calories: 141
Total Calories: 1754
Total Fluids: 212
It has been a long, long time since I've stayed on plan this consistently and this long and drank this much in fluids. Amazing to me. Gives me hope, I tell you.
Today's weigh-in kept me stable: 244.2
I did go to Pilates, even though I was gasping through it, couldn't control my breaths to coordinate with movements, and was suffering. I figured I needed the stretching and strength-training to keep me in the right focus. She tones it down some and I got through it. I must say, this asthmatic chick is proud of herself.
Since I am on the New Carb-riddled and Fat-eschewing Journey, I drove by Pollo Tropical to get beans, yuca, and rice. Oh, my. Granted, this is the food I grew up on and I love boiled yuca with garlic and EVOO. I love my black beans with a bit of rice (as opposed to the folks who do rice with some beans, I like a lot of beans and a little rice, even as a kid). Because of the congestion, got me some Caribbean chicken soup for later. Got a salad at Subway (just veggies and some mozzarella) to split between lunch and dinner.
I really like seeing the progress in the mirror at the studio and in how much more I can move my arms behind me on the ladder barrel. I used to NOT be able to place my hands on the barrel when facing away from it to do a quad stretch--too much fat in my upper back and upper arms. I had to hold on to the ladder. Now, I can not only touch the barrel behind me, I can place my hands partway towards the middle of the barrel. I felt like throwing a party. Losing fat from your upper arms makes life easier, or at least Pilates. I totally feel the difference in some leg moves. More fat must have dropped from my belly and thighs, natch.
Okay, food loggie time--turn away if you get horrified by carbs, k?---->
BREAKFAST:
2 slices whole wheat bread, toasted
1 slice 2% Kraft deli select cheddar cheese
1/2 cup scrambled Egg Beaters
1 tsp Smart Balance spread
(made a sandwich with the above)
3/4 cup papaya, fresh, with wedge of lime's worth of juice on top
2 cups regular coffee
6 glasses of water
calories: 325
fluids: 64 oz
Snack:
2 glasses water
Iced coffee with some 2% milk (Starbucks) and sugar free cinnamon syrup (The Starbucks site calls it 24 oz, but with all that ice, I'm calling it 16 oz).
Calories: 190
Fluids: 32 oz
Calories So Far: 515
Fluids so far: 96 oz
LUNCH: Didn't feel very hungry 4 hours after BKFST (fiber!), but ate so as not to get overly hungry and then go nuts. Pre-emptive foodsy!
3/4 cup Pollo Tropical black beans
1/4 cup white rice
1 cup boiled yuca with 1/2 tsp olive oil and 1/2 teaspoon minced garlic
(felt full so saved salad for later)
4 glasses water
calories: 381 (calories so far-- 895)
fluids: 32 oz (met minimum)
DINNER: Wow. Definitely hungry 3 hours later. Had raw organic vegan stuff delivered.
3 cups corn and leek raw soup
1 serving raw green bean casserole
2.5 cups decaf
6 glasses water (2 before, 2 during, 2 after)
assorted supplements (Zinc, Calcium, Magnesium, C, quercetin, Multi)
(I had to deconstruct and guesstimate calories, but man, didn't know tahini was THAT loaded in calories/fat. Shoot, that threw off my ratios and ate up a lot of calories. Shoot. But that raw vegan green bean casserole was amazing, better than the Thanksgiving one. Yum.)
Calories: 717 (calories so far = 1613)
Fluids: 68 oz (fluids so far & not counting soup= 196 oz )
Snack: Hadn't planned on one, but was very hungry. Had intended to make a small bit of regular oatmeal with some milk, but the Quaker Oats I had had expired. So, I resorted to the WonderSlim protein oatmeal:
1 WS oatmeal
1/8th cup skim milk
2 glasses water
calories: 141
Total Calories: 1754
Total Fluids: 212
Just Changed Settigns on my SparkPeople Nutrition Tracker to Reflect Genetic Test Suggestions
So, I took a while to figure out the calories per macronutrient and the grams to reflect between 1400 and 1600 cals for the 65/15/20 recommended breakdown.
I'm really nervous. That's A LOT OF CARBS!!!!!!!!!!!!
I have been eating way, way fewer carbs and way, way more protein and fat.
It's making me jittery.
But part of me is excited and curious to see how this affect 1. appetite 2. sense of well-being and 3. weight loss rate.
I've calcuated ranges of grams/calories for fats, protein and carbs. It looks tough. A big change from how I've been eating since around May/June.
Ranges:
carbs-- 227 grams/910 calories to 260 grams/1040 cals daily
protein--52 grams/210 calories to 60 grams/240 calories
(that seems such a piddling amount!)
fats--31 grams/280 to 35 grams/320
Man. Man. Maaaaaaaaaaaaaaaaaaaaaaaaaaaan.
I figure I'll be bumping along trying to figure out how to fit stuff in to make the day balance out. Having it on my nutrition tracker will at least let me see how the day is working out meal by meal, snack by snack, and give me a pie chart to see the breakdown once the day is done, and then I can analyze to see how to tweak.
I'll give it a month, maybe more. If it works out well in terms of appetite/rate of loss and my labwork comes out good, fine. I'll consider it a successful experiment. If it makes my appetite rage and my glucose in the labs changes for the worse, then, back to the higher-protein, lower carb. Cause...man, that sure is a ton of carbs.
Oh, I found an article that discusses the particular genetic variances. It's not happy reading for me, given how I turned out on the tests, but it is illuminating for those who are curious. And yes, science-speak: Genotyping and the diets to lose weight
One lady did comment over on the Facebook for Inherent Health that her hubby, also a Fat Trimmer, lost a lot of weight and got to goal weight in a relatively short time (months, not years). Like 50 lbs in 3 months using the recommendations.
I have a lot of my protein stuff around, and fortunately most are low-fat, too, so I don't have to ditch them. Just figure out how to incorporate.
Here is a blog post by someone else who is a Fat Trimmer/High Met.
Onward to the experiment....
I'm really nervous. That's A LOT OF CARBS!!!!!!!!!!!!
I have been eating way, way fewer carbs and way, way more protein and fat.
It's making me jittery.
But part of me is excited and curious to see how this affect 1. appetite 2. sense of well-being and 3. weight loss rate.
I've calcuated ranges of grams/calories for fats, protein and carbs. It looks tough. A big change from how I've been eating since around May/June.
Ranges:
carbs-- 227 grams/910 calories to 260 grams/1040 cals daily
protein--52 grams/210 calories to 60 grams/240 calories
(that seems such a piddling amount!)
fats--31 grams/280 to 35 grams/320
Man. Man. Maaaaaaaaaaaaaaaaaaaaaaaaaaaan.
I figure I'll be bumping along trying to figure out how to fit stuff in to make the day balance out. Having it on my nutrition tracker will at least let me see how the day is working out meal by meal, snack by snack, and give me a pie chart to see the breakdown once the day is done, and then I can analyze to see how to tweak.
I'll give it a month, maybe more. If it works out well in terms of appetite/rate of loss and my labwork comes out good, fine. I'll consider it a successful experiment. If it makes my appetite rage and my glucose in the labs changes for the worse, then, back to the higher-protein, lower carb. Cause...man, that sure is a ton of carbs.
Oh, I found an article that discusses the particular genetic variances. It's not happy reading for me, given how I turned out on the tests, but it is illuminating for those who are curious. And yes, science-speak: Genotyping and the diets to lose weight
One lady did comment over on the Facebook for Inherent Health that her hubby, also a Fat Trimmer, lost a lot of weight and got to goal weight in a relatively short time (months, not years). Like 50 lbs in 3 months using the recommendations.
I have a lot of my protein stuff around, and fortunately most are low-fat, too, so I don't have to ditch them. Just figure out how to incorporate.
Here is a blog post by someone else who is a Fat Trimmer/High Met.
Onward to the experiment....
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