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 low and lower carb. Show all posts
Showing posts with label low and lower carb. Show all posts
Sunday, January 6, 2013
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...
Monday, March 5, 2012
Do not miss these encores of the Paleo Summit for great info if you have 1. cholesterol issues and/or 2. gluten or autoimmune issues
Okay! So happy there's an encore, as I was busy the day Chris's interview was up and I missed it! These encores may only be up for a matter of hours, so go listen. Go, now!
So, why am I so eager to hear Chris? Well, I've got high LDL. I am also not euthyroid, and my thyroid going bonkers is probably part of this problem. We'll see once I'm euthyroid.
A lot of folks doing Primal, Paleo, low-carb, or high fat diets like to dismiss high cholesterol (like high LDL, which is not so rare on this type of eating), because HDL and Triglycerides tend to become amazing eating this way. For this reason, it's good to hear what Chris has to say.
Chris Kresser on cholesterol
description:
So, why am I so eager to hear Chris? Well, I've got high LDL. I am also not euthyroid, and my thyroid going bonkers is probably part of this problem. We'll see once I'm euthyroid.
A lot of folks doing Primal, Paleo, low-carb, or high fat diets like to dismiss high cholesterol (like high LDL, which is not so rare on this type of eating), because HDL and Triglycerides tend to become amazing eating this way. For this reason, it's good to hear what Chris has to say.
Chris Kresser on cholesterol
description:
The cholesterol hypothesis has its staunch proponents as well as its skeptics. So who’s right? Chris presents the latest research demonstrating why elevated cholesterol scores should not be dismissed by the skeptics. He also explains why a high cholesterol score is not always cause for a prescription.
Presentation Correction: The ideal total cholesterol:HDL ratio should be between 3 – 4. A ratio of 2 would be too low. (Submitted by Chris Kresser)
I plugged Dr. Tom O'Bryan's interview on gluten last week. I'm plugging it again. Very much worth listening to.
Description:
The most basic Paleo Diet recommendation is the removal of gluten. But did you know that gluten sensitivity goes well beyond the digestive tract? Dr. O’Bryan reveals the latest research on how gluten consumption may lead to autoimmune disease, osteoporosis, and muscle pain without digestive symptoms.
If you are a science person, seems like you can easily skip the third encore lecture by Dr. Jack Kruse on leptin circadian cycles. Or read the critique and overview here and decide. Note, there is a lot of sarcasm and scoffing at bad science, so if that's something you're very sensitive to, there ya go. It's also really funny in a snarky way.
Evelyn also critiqued Doc's blog post that coincided with his paleo interview date.
Evelyn also critiqued Doc's blog post that coincided with his paleo interview date.
Tuesday, February 28, 2012
Paul Jaminet, Matt Stone, Dr. Thomas Bryan at Paleo Summit--and worth listening to for varying views. Note: If you even mildly suspect or wonder about GLUTEN sensitivity, listen to Dr. Bryan's segment.
Dr. Paul Jaminet, co-author of THE PERFECT HEALTH DIET --and one of the more gracious persons online discussing how we ought to eat for health and weight loss-- is interviewed HERE. You can listen for free for a limited time (maybe just today).
You can also hear Matt Stone--whom I strongly recommend simply for the clear warning not to base your identity around ANY DIET, so that you stop listening to your own biofeedback, which is a super-dangerous thing for anyone-- and other speakers as the summit continues. If you've eaten in a particular diet style--high carb, low carb, Paleo, etc--and it has stopped working for you or you are having increasing issues with metabolic resistance to that way of eating, his talk is very worth listening to for a dissenting view.
Got gluten issues, suspect or wonder about this? Got autoimmune issues and wonder if diet is related to it? LISTEN TO DR O' BRYAN. The synopsis of his discussion is "The most basic Paleo Diet recommendation is the removal of gluten. But did you know that gluten sensitivity goes well beyond the digestive tract? Dr. O’Bryan reveals the latest research on how gluten consumption may lead to autoimmune disease, osteoporosis, and muscle pain without digestive symptoms." I have autoimmune issues--as does my family, and an AI disease killed my mom-- and my hubby HAD digestive ones. Going gluten free helped us both (my allergies/asthma overall improved, hubby's bathroom woes cleared up and he dumped many pounds.) Autoimmune disease is the NUMBER ONE CAUSE of morbidity and mortality in the industrialized world, and it seems to underlie cardiovascular disease (which a lot of folks THINK is our #1 m&m cause). If you have MS, migraines, osteoporosis, Hashimoto's Thyroiditis, Parkinson's, eczema, cardiomyopathy, gallbladder disease, etc...please listen ALL THE WAY through.
The tabs for each talk are near the top part of the pages.
I figure it's worth to hear the different voices out there, those doing research, working with folks, reviewing the science. You may learn something that helps you on your journey. Ya never know. :D
You can also hear Matt Stone--whom I strongly recommend simply for the clear warning not to base your identity around ANY DIET, so that you stop listening to your own biofeedback, which is a super-dangerous thing for anyone-- and other speakers as the summit continues. If you've eaten in a particular diet style--high carb, low carb, Paleo, etc--and it has stopped working for you or you are having increasing issues with metabolic resistance to that way of eating, his talk is very worth listening to for a dissenting view.
Got gluten issues, suspect or wonder about this? Got autoimmune issues and wonder if diet is related to it? LISTEN TO DR O' BRYAN. The synopsis of his discussion is "The most basic Paleo Diet recommendation is the removal of gluten. But did you know that gluten sensitivity goes well beyond the digestive tract? Dr. O’Bryan reveals the latest research on how gluten consumption may lead to autoimmune disease, osteoporosis, and muscle pain without digestive symptoms." I have autoimmune issues--as does my family, and an AI disease killed my mom-- and my hubby HAD digestive ones. Going gluten free helped us both (my allergies/asthma overall improved, hubby's bathroom woes cleared up and he dumped many pounds.) Autoimmune disease is the NUMBER ONE CAUSE of morbidity and mortality in the industrialized world, and it seems to underlie cardiovascular disease (which a lot of folks THINK is our #1 m&m cause). If you have MS, migraines, osteoporosis, Hashimoto's Thyroiditis, Parkinson's, eczema, cardiomyopathy, gallbladder disease, etc...please listen ALL THE WAY through.
The tabs for each talk are near the top part of the pages.
I figure it's worth to hear the different voices out there, those doing research, working with folks, reviewing the science. You may learn something that helps you on your journey. Ya never know. :D
Tuesday, August 30, 2011
Closer to the "One-Seventies", Wheat Belly, And Not Hungry...And almost half of you hung in there in Slimmer This Summer, which is great.
Tanita-san: 181.8
Yes! A bit more down. Closer and closer to breaking that next barrier and hitting the 170s. I don't know how long, but I hope before the challenge begins on the 11th. :D
I just downloaded a book I've been looking forward to reading since I heard Dr. Davis was going to release it. It's just now available on Nook and Kindle (I Nooked it), and it's called WHEAT BELLY. I'm a big fan of ditching the wheat. Hubby and I both feel great, great, great, since ditching the gluteny grains. I may review it on the blog later. May not. Dunno. But you should at least go look it over if you have issues with obesity. The author, Dr. Davis, also has a blog. It's on my blogroll.
I had a good Pilates session yesterday and my core is nicely sore. Weather is miserable, so no walking today. I'm so gonna be happy when cooler, drier late autumn days come back.
I am not hungry. I just realized, right now, I have not eaten today. I'm gonna go fix something after I publish this post. Not cause I have an appetite, but cause I don't wanna get hit by the hungry beast and then have to decide what to eat. Preventative eating, yeah!
I visited the last Slimmer This Summer update linky blog to see how many challengers made it to the finish line. About half. That's pretty good. It was a moderately lengthy challenge--12 weeks--and my hearty congratulations to those who hung in there. TWENTY FIVE made a final post. Some did great, some not so great, but they finished.
We've got a nice number of challengers already for the CHRISTMAS DRESS COUNTDOWN CHALLENGE. I've got a few on the under-consideration list. Basically, I need to know you can finish what you start, which is why StS and DDDY peops were automatic acceptances if they finished a challenge/phase. You stick it out. I consider that important. I've learned that's important, even if you do poorly. You understand weight loss struggles go on for life and you just don't quit! So, thanks to the StS who made it to the finale. And if you're in the CDCC, welcome. Do your prep work. Get READY.
See you in that challenge soon.
And to all: Have a good evening . Be well....
Yes! A bit more down. Closer and closer to breaking that next barrier and hitting the 170s. I don't know how long, but I hope before the challenge begins on the 11th. :D
I just downloaded a book I've been looking forward to reading since I heard Dr. Davis was going to release it. It's just now available on Nook and Kindle (I Nooked it), and it's called WHEAT BELLY. I'm a big fan of ditching the wheat. Hubby and I both feel great, great, great, since ditching the gluteny grains. I may review it on the blog later. May not. Dunno. But you should at least go look it over if you have issues with obesity. The author, Dr. Davis, also has a blog. It's on my blogroll.
I had a good Pilates session yesterday and my core is nicely sore. Weather is miserable, so no walking today. I'm so gonna be happy when cooler, drier late autumn days come back.
I am not hungry. I just realized, right now, I have not eaten today. I'm gonna go fix something after I publish this post. Not cause I have an appetite, but cause I don't wanna get hit by the hungry beast and then have to decide what to eat. Preventative eating, yeah!
I visited the last Slimmer This Summer update linky blog to see how many challengers made it to the finish line. About half. That's pretty good. It was a moderately lengthy challenge--12 weeks--and my hearty congratulations to those who hung in there. TWENTY FIVE made a final post. Some did great, some not so great, but they finished.
We've got a nice number of challengers already for the CHRISTMAS DRESS COUNTDOWN CHALLENGE. I've got a few on the under-consideration list. Basically, I need to know you can finish what you start, which is why StS and DDDY peops were automatic acceptances if they finished a challenge/phase. You stick it out. I consider that important. I've learned that's important, even if you do poorly. You understand weight loss struggles go on for life and you just don't quit! So, thanks to the StS who made it to the finale. And if you're in the CDCC, welcome. Do your prep work. Get READY.
See you in that challenge soon.
And to all: Have a good evening . Be well....
Friday, August 12, 2011
Some Princess Dieter comments and links speaking on the Theories & Complex Factors on the Matter of Becoming Obese and Getting NOT Obese and a Quote ....on a lazy, bloated, wanna-nap day...
Scale is up from salt and added carbs these last 4 days--both of which cause water retention and scale stalls in me, historically. I knoweth of what I speak.
As much as I have enjoyed the added taters, sushi rice (with my veggie sushi), and brown rice (with my grilled chicken and veggies) this past week, and as much as my salt-hungering tongue loved the dips into soy sauce and shakes of the Celtic sea salt, and as much as my fruit-addict self loves summer's bounty of colorful sweet beauties, it's time to get back on program and stop being slackerish on my tracking.
No binges. No massive overages (though I have gone over calories twice this week). It's just me being hungry again from the carbs. I know it. I've doubled my fruit intake. While that may be a heathful food option, raw fruit, it's still too much in the sugars department for my metabolically not-normal body.
So, back to more veggies, fruit moderation (noooooooooooooooooooooooooooooo, weep, weep) and scaling back on tubers and rice. I won't ever eliminate them, but I got too loose with allowances. Once or twice a week, fine. But almost every day this week, even modest portions not so fine. For me, it's NOT just calories--it's insulin. It's appetite. I felt my appetite growing and my night-time snack urges return. I want them to go away again and regain the Zen Appetite. :D
Yesterday, I walked and did Pilates. 1 hour and 20 minutes of exercise. Felt good. I'm sore.
Lots of interesting discussions out there in LowCarb/Paleo/Primal blogs after the Ancestral Health Symposium (AHS).
I'd recommend this one first: There is no single cause of (or treatment for) obesity
And I recommend this one for the lucid and gracious third reaction to the Taubes/Guyunet debate by Dr. Paul Jaminet.
For me, recognizing the food-reward research/findings set me on the road to loss. That was pivotal for me. Then Taubes anti-carb pronouncements helped me see my Insulin Resistant status needed a careful eye on starches/sugars. Dr. Jaminets (and others) on toxins/inflammatory foods helped me realize that as a person with a big family history of and personal affliction with auto-immune diseases, I need to consider THAT aspect as well. All three have served me.
But I agree with Healthy Skeptic--it's a very, very complex situation and it requires looking at the variables. Not all situations are equal, because not all bodies function the same.
However, caloric restriction works. We Challengers know it.
And yet, most dieters who lose regain. Or never make goal at all.
How can one keep on a restricted diet for life (if needed), if the appetite is insane or binges are an issue? Even bariatric surgical patients have issues with regain, so how could it not be for those lacking the assist of constricted stomachs or rejiggered intestines?
If wanting or wishing were both = to doing, no one would be fat.
And why don't all people lose at the same rate on the same calories? Not everyone maintains on the same calories, even if they are of the same height and weight. Not everyone is as healthy or energetic or satisfied with their meals or nourished on the same QUANTITY of calories. Bodies differ. Medical status differs. Types of food ingested differ. Fluids processed differ (ask a kidney disease patient about that one.) Carbs tolerance differs --ask an I.R. or diabetic person about that. Tolerances of foods differ--ask a celiac disease or I.B.S. sufferer about that. Fat metabolism differs--some of us absorb and fill up fat cells more efficiently. Some of us release fat from cells LESS efficiently. THere are genetic tests for that. Some folks swell up fast with salt. Some are barely bothered. Some are metabolically more efficient and their bodies ratchet up to burn excess calories. Some just make more fat and don't elevate temperature or activity naturally to compensate.
Variables.
Because I'm genetically a fat-hoarder (if I eat too high fat like some low-carbers, I'm screwed), and auto-immune (I can't have some things that don't seem to bother others), allergic (some food groups are totally out to me, limiting what I can eat), and a hyperconditioned overeater (I do respond to the food-reward combo of fat/starches-sugars/salt, so I have to restrict or avoid trigger hyperpalatable foods or I BINGE). I also have hypothyroidism and that affects metabolism and mood and makes losing weight harder. (Saw what happened to Linda Ronstadt when her thyroid went kaput?) I'm post-menopausal, so I need fewer calories than when younger. Age is also an impediment, though not a solid wall 100 feet high.
Impediments aren't insurmountable, they can just make it harder, make it slower, make it maybe necessary to get MORE professional help.
I'm a genetic, medical, neurotic mess. I need to read and study and work to get over the hurdles to lose weight. For me, every pound is a fight. I'm never gonna be the stellar "Lost 8 pounds a week" type. Oh, no. But I made it out of obesity and just wanna stay outta obesity, even if no one ever nicknames me "Slim." :) It's about health for me. Not Perfect Health (as that has always been beyond me, since birth), but better health.
I've said for nearly a year to assorted friends and relatives who ask that I've lost on both low-fat and lower-carb, but that for me, moderating carbs is an appetite suppressor in a way low-fat never was. But that both break the reward cycle and can help people with that. I still believe this. But I think every person should examine their individual situation and see how many of these variables discussed out there on bariatric matters--toxins, carbs, protein, fat, low fat, low carb, low toxin, hyperpalatability, food-reward, etc--and see which are the predominant factors in YOUR life. Depending you YOUR issues, you may need to tweak how you eat or see a counselor or dietitian or specialist in endocrinology. It's not one diet plan fits all.
I also do believe you must reduce caloric intake (as a nation, we freaking eat too much crap and some of us too much even of the good stuff). But I think that for those of us with crazy big appetites, it's worth looking at appetite suppressing properties in moderating carbs/starches/sugars.
Whatever your individual situation is--and you may be much healthier than me and not saddled with a plethora of genetic wackiness, or you may be WORSE off and feel hopeless--just know that you can learn a lot from the scientists and sociologists and psychologists out there working to see how to solve our problems. But it will come down, as transformations always do, to working your butt off and developing new habits It's hard. But it's not hopeless.
Here are a couple ofs quote from Dr. Jaminet--just two the many I read this afternoon among the blogs chattering after the AHS:
~~Paul Jaminet, co-author of THE PERFECT HEALTH DIET
As much as I have enjoyed the added taters, sushi rice (with my veggie sushi), and brown rice (with my grilled chicken and veggies) this past week, and as much as my salt-hungering tongue loved the dips into soy sauce and shakes of the Celtic sea salt, and as much as my fruit-addict self loves summer's bounty of colorful sweet beauties, it's time to get back on program and stop being slackerish on my tracking.
No binges. No massive overages (though I have gone over calories twice this week). It's just me being hungry again from the carbs. I know it. I've doubled my fruit intake. While that may be a heathful food option, raw fruit, it's still too much in the sugars department for my metabolically not-normal body.
So, back to more veggies, fruit moderation (noooooooooooooooooooooooooooooo, weep, weep) and scaling back on tubers and rice. I won't ever eliminate them, but I got too loose with allowances. Once or twice a week, fine. But almost every day this week, even modest portions not so fine. For me, it's NOT just calories--it's insulin. It's appetite. I felt my appetite growing and my night-time snack urges return. I want them to go away again and regain the Zen Appetite. :D
Yesterday, I walked and did Pilates. 1 hour and 20 minutes of exercise. Felt good. I'm sore.
Lots of interesting discussions out there in LowCarb/Paleo/Primal blogs after the Ancestral Health Symposium (AHS).
I'd recommend this one first: There is no single cause of (or treatment for) obesity
And I recommend this one for the lucid and gracious third reaction to the Taubes/Guyunet debate by Dr. Paul Jaminet.
For me, recognizing the food-reward research/findings set me on the road to loss. That was pivotal for me. Then Taubes anti-carb pronouncements helped me see my Insulin Resistant status needed a careful eye on starches/sugars. Dr. Jaminets (and others) on toxins/inflammatory foods helped me realize that as a person with a big family history of and personal affliction with auto-immune diseases, I need to consider THAT aspect as well. All three have served me.
But I agree with Healthy Skeptic--it's a very, very complex situation and it requires looking at the variables. Not all situations are equal, because not all bodies function the same.
However, caloric restriction works. We Challengers know it.
And yet, most dieters who lose regain. Or never make goal at all.
How can one keep on a restricted diet for life (if needed), if the appetite is insane or binges are an issue? Even bariatric surgical patients have issues with regain, so how could it not be for those lacking the assist of constricted stomachs or rejiggered intestines?
If wanting or wishing were both = to doing, no one would be fat.
And why don't all people lose at the same rate on the same calories? Not everyone maintains on the same calories, even if they are of the same height and weight. Not everyone is as healthy or energetic or satisfied with their meals or nourished on the same QUANTITY of calories. Bodies differ. Medical status differs. Types of food ingested differ. Fluids processed differ (ask a kidney disease patient about that one.) Carbs tolerance differs --ask an I.R. or diabetic person about that. Tolerances of foods differ--ask a celiac disease or I.B.S. sufferer about that. Fat metabolism differs--some of us absorb and fill up fat cells more efficiently. Some of us release fat from cells LESS efficiently. THere are genetic tests for that. Some folks swell up fast with salt. Some are barely bothered. Some are metabolically more efficient and their bodies ratchet up to burn excess calories. Some just make more fat and don't elevate temperature or activity naturally to compensate.
Variables.
Because I'm genetically a fat-hoarder (if I eat too high fat like some low-carbers, I'm screwed), and auto-immune (I can't have some things that don't seem to bother others), allergic (some food groups are totally out to me, limiting what I can eat), and a hyperconditioned overeater (I do respond to the food-reward combo of fat/starches-sugars/salt, so I have to restrict or avoid trigger hyperpalatable foods or I BINGE). I also have hypothyroidism and that affects metabolism and mood and makes losing weight harder. (Saw what happened to Linda Ronstadt when her thyroid went kaput?) I'm post-menopausal, so I need fewer calories than when younger. Age is also an impediment, though not a solid wall 100 feet high.
Impediments aren't insurmountable, they can just make it harder, make it slower, make it maybe necessary to get MORE professional help.
I'm a genetic, medical, neurotic mess. I need to read and study and work to get over the hurdles to lose weight. For me, every pound is a fight. I'm never gonna be the stellar "Lost 8 pounds a week" type. Oh, no. But I made it out of obesity and just wanna stay outta obesity, even if no one ever nicknames me "Slim." :) It's about health for me. Not Perfect Health (as that has always been beyond me, since birth), but better health.
I've said for nearly a year to assorted friends and relatives who ask that I've lost on both low-fat and lower-carb, but that for me, moderating carbs is an appetite suppressor in a way low-fat never was. But that both break the reward cycle and can help people with that. I still believe this. But I think every person should examine their individual situation and see how many of these variables discussed out there on bariatric matters--toxins, carbs, protein, fat, low fat, low carb, low toxin, hyperpalatability, food-reward, etc--and see which are the predominant factors in YOUR life. Depending you YOUR issues, you may need to tweak how you eat or see a counselor or dietitian or specialist in endocrinology. It's not one diet plan fits all.
I also do believe you must reduce caloric intake (as a nation, we freaking eat too much crap and some of us too much even of the good stuff). But I think that for those of us with crazy big appetites, it's worth looking at appetite suppressing properties in moderating carbs/starches/sugars.
Whatever your individual situation is--and you may be much healthier than me and not saddled with a plethora of genetic wackiness, or you may be WORSE off and feel hopeless--just know that you can learn a lot from the scientists and sociologists and psychologists out there working to see how to solve our problems. But it will come down, as transformations always do, to working your butt off and developing new habits It's hard. But it's not hopeless.
Here are a couple ofs quote from Dr. Jaminet--just two the many I read this afternoon among the blogs chattering after the AHS:
It seems to be easiest to induce obesity with a roughly equal mix of carbs and fat; both low-carb and low-fat diets tend to be less obesogenic. This result is compatible with Stephan’s views because carb and fat together are more rewarding than either alone, and with my views because carb-fat combinations can be highly toxic – for instance, a fructose-PUFA combination is more toxic than either alone; or carbs feed gut pathogens while fats carry their toxins into the body.
...
Due to the diversity of factors which conspire to cause obesity, it is a rather heterogeneous disease. Its unifying character is that some combination of causal factors induces “metabolic damage,” such as leptin resistance, in a variety of organs, including the brain. Metabolic damage can affect both appetite regulation and energy homeostasis.
~~Paul Jaminet, co-author of THE PERFECT HEALTH DIET
Sunday, July 31, 2011
Pounds To Goal Weight..really? Wow. How'd I Not Focus on that?..A Gal Who Lost What I Want and Plan To Lose and Has KEPT IT OFF (most important!)--ie, ROLE MODEL of HOPE.... And a Book I'm Gonna Pre-Order....and a blogroll purge...
I was reading one of the challenger's blogs in SLIMMER THIS SUMMER, and she was happy that she's only 21 pounds away from her goal weight. Her "end is near."
I'm super happy for her, too. Isn't that what we all hope for. To complete our weight loss journey.
And I realized, as I commented on her post, that I'm 27 pounds away from my goal weight. (Although, I confess, as I'm pretty darn happy at my weight now, I think my goal weight may be adjusted a bit higher than the original 160. Perfectionist, I'm not. I just want health and sustainable mobile/flexible/normalish weight.)
Yep: 27 pounds away.
I remember when I was 139+ pounds away and it seemed utterly, totally, ridiculously hopeless. I was dispirited big time.
Then I was 129 pounds away and it seemed only slightly less hopeless, but hope had risen in my bosom some, and I started a weight loss blog in 2007.
Then I was 119 pounds away, and I felt mired, but not hopeless, and looked for all sorts of options/ways to make progress, with lots of backsliding, with lots of experimentation, with half-hearted attempts, but never again to that dread 139+ hopelessness.
Every 10 pounds made it less hopeless. Every 10 pounds NOT regained kept me NOT hopeless.
Then, momentum came, at last, God be praised, and every 10 pounds lost lit a fire and every 25 pounds lost made me feel utterly victorious. Though goal sure still felt so far away...
Now, I'm 27 pounds away, and these last pounds are the hardest, but the ones most full of joy and hope. Yes, I can see that finish line. Which is only a new starting line: maintenance.
I googled for "lost 140 pounds and kept it off" to find a role model. I used to do this with google back in 2007 and the couple years after. Looked for people who had lost more than 100 or 120 or 130 etc pounds. Now, I search not for those who lost it alone. I've seen too many regain who have lost those massive 100+ pounds.
I want to know who KEPT THE DARN WEIGHT OFF.
I found this gal: Debra Mazda. She looks mature, healthy, fit, but not perfect. She looks realistic. She looks like *I* could look if I kept going and got down to 160-165 and kept working out. She's a realistic role model for me. (And if I get an indication we'll still be in South Florida for my birthday next year, that cruise of hers sounds like something I can reward myself with for making goal/close to goal/new goal by Christmas.)
Seeing her look so vibrant at a weight HIGHER than my goal of 160 make me think, sure. I can be happy bigger than 160, if it's a HEALTHY, FIT, MUSCULAR 160+. I'm happy now. I can be happier. :D
Do you ever look for your size/your loss/your dream role models? Realistic, real-people role models? If not, start.
And I hope one day I can be the "She kept the weight off for 5, 10, 15" years role model for someone who needs to lose 130+ pounds. Isn't this part of why we document and blog and give our insights out. To give hope to those who are where we WERE?
Thanks, Debra Mazda, for being one of those beacons of hope to the ones, like me, who had/have a long, long road to get to a happy weight.
So, now that I have time to read again, I am gonna pre-order this one (unless I learn it will come for the Nook, and wait for that): WHEAT BELLY: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health by William Davis, M.D.
I feel loads better since ditching wheat/most grains, and I want to see what he says more in-depth about it. He, like Dr. Mercola, the Primal/Paleo folks, the New Evolution folks, and the Jaminets of the Perfect Health Diet, pretty much show the value of going wheatless/gluten-free. For those with resistant appetites and Metabolic Syndrome or heart disease issues (especially inflammatory issues, like me), it's worth a look for sure.
I'm off to purge my blogroll on my old blog, then this one some time later or tomorrow. There are bloggers who haven't updated for weeks or months and it's time to say "adios". I posted/commented often to try to lure some back, but when folks wanna stay gone, well, what ya gonna do? They gave up and you can't make folks post, right? Time to remove them from the list and make room for those who are posting. Some will always be remembered fondly.
I'm also thinking of saying adios to some other bloggers who are active--even VERY active--and who I kept my on my old blog's linky blogroll, but who have indirectly, probably even unknowingly, been insensitive or have caused me pain. Sometimes, you gotta do that, too. For mental health.
I wish my challengers and all fat-fighters a strong and happy Sunday. Beat your food demons. Beat your lethargic, couch-potato demons (my issue this new week, to get back to my exercise-girl persona habit). Let's win the war and win back our health!
I'm super happy for her, too. Isn't that what we all hope for. To complete our weight loss journey.
And I realized, as I commented on her post, that I'm 27 pounds away from my goal weight. (Although, I confess, as I'm pretty darn happy at my weight now, I think my goal weight may be adjusted a bit higher than the original 160. Perfectionist, I'm not. I just want health and sustainable mobile/flexible/normalish weight.)
Yep: 27 pounds away.
I remember when I was 139+ pounds away and it seemed utterly, totally, ridiculously hopeless. I was dispirited big time.
Then I was 129 pounds away and it seemed only slightly less hopeless, but hope had risen in my bosom some, and I started a weight loss blog in 2007.
Then I was 119 pounds away, and I felt mired, but not hopeless, and looked for all sorts of options/ways to make progress, with lots of backsliding, with lots of experimentation, with half-hearted attempts, but never again to that dread 139+ hopelessness.
Every 10 pounds made it less hopeless. Every 10 pounds NOT regained kept me NOT hopeless.
Then, momentum came, at last, God be praised, and every 10 pounds lost lit a fire and every 25 pounds lost made me feel utterly victorious. Though goal sure still felt so far away...
Now, I'm 27 pounds away, and these last pounds are the hardest, but the ones most full of joy and hope. Yes, I can see that finish line. Which is only a new starting line: maintenance.
I googled for "lost 140 pounds and kept it off" to find a role model. I used to do this with google back in 2007 and the couple years after. Looked for people who had lost more than 100 or 120 or 130 etc pounds. Now, I search not for those who lost it alone. I've seen too many regain who have lost those massive 100+ pounds.
I want to know who KEPT THE DARN WEIGHT OFF.
I found this gal: Debra Mazda. She looks mature, healthy, fit, but not perfect. She looks realistic. She looks like *I* could look if I kept going and got down to 160-165 and kept working out. She's a realistic role model for me. (And if I get an indication we'll still be in South Florida for my birthday next year, that cruise of hers sounds like something I can reward myself with for making goal/close to goal/new goal by Christmas.)
Seeing her look so vibrant at a weight HIGHER than my goal of 160 make me think, sure. I can be happy bigger than 160, if it's a HEALTHY, FIT, MUSCULAR 160+. I'm happy now. I can be happier. :D
Do you ever look for your size/your loss/your dream role models? Realistic, real-people role models? If not, start.
And I hope one day I can be the "She kept the weight off for 5, 10, 15" years role model for someone who needs to lose 130+ pounds. Isn't this part of why we document and blog and give our insights out. To give hope to those who are where we WERE?
Thanks, Debra Mazda, for being one of those beacons of hope to the ones, like me, who had/have a long, long road to get to a happy weight.
So, now that I have time to read again, I am gonna pre-order this one (unless I learn it will come for the Nook, and wait for that): WHEAT BELLY: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health by William Davis, M.D.
I feel loads better since ditching wheat/most grains, and I want to see what he says more in-depth about it. He, like Dr. Mercola, the Primal/Paleo folks, the New Evolution folks, and the Jaminets of the Perfect Health Diet, pretty much show the value of going wheatless/gluten-free. For those with resistant appetites and Metabolic Syndrome or heart disease issues (especially inflammatory issues, like me), it's worth a look for sure.
I'm off to purge my blogroll on my old blog, then this one some time later or tomorrow. There are bloggers who haven't updated for weeks or months and it's time to say "adios". I posted/commented often to try to lure some back, but when folks wanna stay gone, well, what ya gonna do? They gave up and you can't make folks post, right? Time to remove them from the list and make room for those who are posting. Some will always be remembered fondly.
I'm also thinking of saying adios to some other bloggers who are active--even VERY active--and who I kept my on my old blog's linky blogroll, but who have indirectly, probably even unknowingly, been insensitive or have caused me pain. Sometimes, you gotta do that, too. For mental health.
I wish my challengers and all fat-fighters a strong and happy Sunday. Beat your food demons. Beat your lethargic, couch-potato demons (my issue this new week, to get back to my exercise-girl persona habit). Let's win the war and win back our health!
Saturday, June 18, 2011
Day 13 of 84 in the StSC: Another pound down, a great few pages to help you overcome overeating (ie, REHAB yourself) from the book that helped me the most, and the value of sleep...
Tanita-san: 191.2
Yep. Another pound down. I was afraid my "carby" vegetarian eating day yesterday might slow me down or give me a slight bit of carb bloat (I got up to 118 carbs), especially since I had a lot of cheese (mozza and parmesan) on my spaghetti squash (ie, added sodium). But no, worked out fine.
Friday calories: 1088
Part of that is that I'm sleeping fine again. Eight hours. Good rest, I find, makes for good losses. When I sleep poorly or sleep little, the scale stops budging or goes back up. So, yeah, I see this as the factor that has helped the no-cardio week not impede me. I am so antsy to walk, but I won't be a fool and strain what is already strained. I have to recover and be patient. So, no walking. :(
I'm 6.2 pounds away from a merely overweight BMI status. Go, me!
I really enjoyed my veggie day. What I ate:
Brunch: I cooked a smaller sized spaghetti squash in the nuker, and it yielded a lot of "pasta". I made it marinara style (melted mozza, sprinkled parmesan) with zucchini on the side (sauteed in EVOO with some parm on top) and used the Mrs. Dash Italian Medley for flavor. I ate a fresh organic pear and 1 gluten-free (almond flour and coconut) low-carb cookie for dessert. Had coffee and my loads of water.
Dinner: More squash, this time with pesto Calabrese style (red pepper pesto) and mozzarella melted on top. A bit of spinach and mushroom saute on the side (flavored with garlic). Had half a baked apple with walnut butter for dessert. Zevia grape flavored and coffee and water. My Frieling French press has been getting good use lately. Lovely java.
This is a higher carb day for me, but it came from the fruit and veggies, which I don't mind. That's good carbs in my book. :D
I mentioned how I had cravings earlier in the week that I fought off. I do believe that fighting off cravings matters. For some people, just giving in and having some of a craved food seems to be their solution. It can't be that for me MOST of the time. I find that to continue to have control, I must USE control. I must use that self-control to keep those new habit pathways working as primary. I don't want to default to the REWARD system for things like junk food or sugary treats or trigger foods.
For me, the rehab system described by various sources--for me, notably Kessler in THE END OF OVEREATING and Gillian Riley's work on beating overeating--and part of that is simply saying no. Not justifying caving. Just refusing to cave to "fave food/trigger foods" and old reward systems. When I do that, the cravings pass and I go back to low appetite, calm eating mode. That was yesterday. I wanted a pasta-ey thing, and I didn't want old trigger foods (pasta, pizza), so I made my lower carb, plan-friendly "pasta" dishes.
I felt satisfied. And I felt victorious for saying no all week to the crap that traps me back in cue-reward old habits. I refuse to let food win. This week, I fought the old cues. This week, I won. You take it day by day, week by week.
Caving to a craving is sometimes okay. But for a lot of us, it can be the trigger to cascade into more cavings and more cravings and a setback. If you're doing well...don't cave Say no. Hold on. Build new habit neural pathways. Get stronger each time you use your "no" muscle.
Cave and you might be back at square one. Seriously. You may not be the sort that does well with sidetracks. It might kill your momentum.
If you have issues with temptation, with caving to overeating, with staying in your calorie level, please read THE REHAB chapter of THE END OF OVEREATING if you can't read the whole thing (highly recommended).
Update so far for StSC:
This week, exercise took a hit due to my injury. So, only got 1.5 hours of exercise in so far this week.
Fluids and prayer were consistent and excellent.
Calories: well under max allowed.
Weekly weight loss goal 1.5 lbs: This week isn't over, but I needed to make it to 191.9 (or less) to make goal. I hit 191.2 today, so I made my goal and exceeded it. Yay!
I haven't quit. I blogged frequently. I encouraged others (though some days were minimal and some days much better).
I am still with my eyes on the prize....
Keep yours on the prize, too.
And enjoy your family holiday....make it about love, not eating.
Be well...
Yep. Another pound down. I was afraid my "carby" vegetarian eating day yesterday might slow me down or give me a slight bit of carb bloat (I got up to 118 carbs), especially since I had a lot of cheese (mozza and parmesan) on my spaghetti squash (ie, added sodium). But no, worked out fine.
Friday calories: 1088
Part of that is that I'm sleeping fine again. Eight hours. Good rest, I find, makes for good losses. When I sleep poorly or sleep little, the scale stops budging or goes back up. So, yeah, I see this as the factor that has helped the no-cardio week not impede me. I am so antsy to walk, but I won't be a fool and strain what is already strained. I have to recover and be patient. So, no walking. :(
I'm 6.2 pounds away from a merely overweight BMI status. Go, me!
I really enjoyed my veggie day. What I ate:
Brunch: I cooked a smaller sized spaghetti squash in the nuker, and it yielded a lot of "pasta". I made it marinara style (melted mozza, sprinkled parmesan) with zucchini on the side (sauteed in EVOO with some parm on top) and used the Mrs. Dash Italian Medley for flavor. I ate a fresh organic pear and 1 gluten-free (almond flour and coconut) low-carb cookie for dessert. Had coffee and my loads of water.
Dinner: More squash, this time with pesto Calabrese style (red pepper pesto) and mozzarella melted on top. A bit of spinach and mushroom saute on the side (flavored with garlic). Had half a baked apple with walnut butter for dessert. Zevia grape flavored and coffee and water. My Frieling French press has been getting good use lately. Lovely java.
This is a higher carb day for me, but it came from the fruit and veggies, which I don't mind. That's good carbs in my book. :D
I mentioned how I had cravings earlier in the week that I fought off. I do believe that fighting off cravings matters. For some people, just giving in and having some of a craved food seems to be their solution. It can't be that for me MOST of the time. I find that to continue to have control, I must USE control. I must use that self-control to keep those new habit pathways working as primary. I don't want to default to the REWARD system for things like junk food or sugary treats or trigger foods.
For me, the rehab system described by various sources--for me, notably Kessler in THE END OF OVEREATING and Gillian Riley's work on beating overeating--and part of that is simply saying no. Not justifying caving. Just refusing to cave to "fave food/trigger foods" and old reward systems. When I do that, the cravings pass and I go back to low appetite, calm eating mode. That was yesterday. I wanted a pasta-ey thing, and I didn't want old trigger foods (pasta, pizza), so I made my lower carb, plan-friendly "pasta" dishes.
I felt satisfied. And I felt victorious for saying no all week to the crap that traps me back in cue-reward old habits. I refuse to let food win. This week, I fought the old cues. This week, I won. You take it day by day, week by week.
Caving to a craving is sometimes okay. But for a lot of us, it can be the trigger to cascade into more cavings and more cravings and a setback. If you're doing well...don't cave Say no. Hold on. Build new habit neural pathways. Get stronger each time you use your "no" muscle.
Cave and you might be back at square one. Seriously. You may not be the sort that does well with sidetracks. It might kill your momentum.
If you have issues with temptation, with caving to overeating, with staying in your calorie level, please read THE REHAB chapter of THE END OF OVEREATING if you can't read the whole thing (highly recommended).
Update so far for StSC:
This week, exercise took a hit due to my injury. So, only got 1.5 hours of exercise in so far this week.
Fluids and prayer were consistent and excellent.
Calories: well under max allowed.
Weekly weight loss goal 1.5 lbs: This week isn't over, but I needed to make it to 191.9 (or less) to make goal. I hit 191.2 today, so I made my goal and exceeded it. Yay!
I haven't quit. I blogged frequently. I encouraged others (though some days were minimal and some days much better).
I am still with my eyes on the prize....
Keep yours on the prize, too.
And enjoy your family holiday....make it about love, not eating.
Be well...
Tuesday, June 14, 2011
Day 9 of 84 in the StSC: The Good, The Very Good, The Very VERY Good,The Bad, & The Ugly....or why I didn't post yesterday and what I did today and what I won't do today or maybe tomorrow, either...
The Good: Despite my hubby misplacing my keys (ie not putting them in the bowl I use for my keys, hence, *I* never lose them) and causing me to lose 1/2 hour of Pilates time, I did get some work in. And the soreness means it was a good 30 mins.
The Bad: After Pilates, I went to the farmer's market, and there I fell a big one and banged up my worse of two bad knees. Everyone was nice and helpful and the employee took my info in case it turned out to be more than the swelling and bruising already forming... It hurts.
The Ugly: My knee. It's swollen, green with bruises, red with scrapes, and making popping noises.
The Good: I could walk. Granted, I felt some discomfort in movement, but I finished getting my good produce before heading home.
The Bad: I had to ice my leg all afternoon and evening and stayed off my feet pretty much, meaning no cardio. I dozed a lot and missed blogging or reading blogs that I didn't get to early in the day.
The Good: Had an appointment with my endocrinologist today, and she was VERY pleased with my big weight loss since she last saw me. I was in the 240's when she saw me last. I was 197 on the scale there (with sneakers and clothes, etc).
The Very Good: I was taken off the BP meds. Recall that I saw my doc last week and she reduced me to every other day half dose. Well, my blood pressure was 84/46, which alarmed the doc, and she said to stop taking it. I conjectured that this might be the reason that I was a bit spacey and didn't notice the corner of the platform sticking out. The platform is where I clipped my leg and lost my balance, leading to my fall at the farmer's market. I'm klutzy, but not THAT klutzy. I haven't had a spill in public since I slipped on a cheeseburger someone dropped outside a McD's back in 1989. Long time.
She also reduced my thyroid meds a scosh, as I'm lighter now and was subclinically hyperthyroid (slightly) and don't need as much. From 137 levoxyl to 125. No change in Cytomel. Yay.
The Very VERY Good: She says I have, and I quote, " now resolved my prediabetes." This calls for a big ole whoop, three cheers, and a lap around the block. Since my knee is still swollen and achy, the lap is delayed, but WHOO!!!! and "Hooray, hooray, hooray!"Those were words I have been longing to hear. A1c was good and Glucose (fasting) was 84. My last several readings ranged from 99 down to 92.
The Good, Very Good, Bad, then Good: Lipid panel showed increase in TOTAL cholesterol (included the calculated, not counted and analyzed LDL). It was the LDL that messed it up. HDL is high at 56 (meaning it's excellent). Triglycerides are wonderfully low at 49. I had requested a Lipid Profile from my primary last time, and she called me yesterday to say the LDL profile was good (ie, my LDL is principally the beneficial/neutral "fluffy" type, not the dense and dangerous type.). So, I am not concerned, but the doc asked I take red yeast rice. I put the kibbosh right off on any statins or presription drugs. I know what they do to me (bad, bad, stuff and crap quality of brain/life from side effects), but I'm willing to try the natural one, as long as I don't get muscle/liver issues.
If you do low-carb, lower-carb, moderate-carb, with higher fats (especially things like coconut oil and butter/ghee), always make sure you get the LDL profile (actual analysis of LDL) and not just the formula calculation of LDL, cause the type of LDL matters a helluva lot, and if you are eating, say, Primarian, Primal/Paleo, or LC, this will affect HDL/Trig positively and can have either a positive or adverse effect on LDL. I don't douse my food in butter or oils, as I have to count calories, so I was only concerned with the profile of the LDL (ie, I didn't want the deadly one). But don't go by calculated LDL. It's misleading when one makes certain dietary changes.
So, medically, there we are up to date. Now I need X-rays for my hips/coccyx and a bone density scan. The last is cause I'm post-menopausal and have taken steroids my whole life in pills and injection form due to really bad asthma since infancy, so doc thinks I might be osteopenic due to that. Great, right?
On the plus side, she took a quick look at the knee and thinks that it's just soft tissue damage. I hear additional weird pops in the knee, but the swelling MIGHT account for that. If that doesn't resolve, I guess an orthopedist visit is in my near future.
What's not in my near future is any exercise of weight bearing type. I was anxious about this. Even voiced it to hubby..okay, and doc, too. hahaha. I don't wanna slow my loss or mess up my fitness level, and trust me, I'd never have believed in all my previous adult years that I'd be worred about NOT BEING ABLE to do my walking exercises or other knee-use ones. It still stuns me that my first thought after the fall--after the, "Please, God, don't let my bones be broken!"--was, "Oh, hell. Will this impede my workouts!!???"
Lifestyle change, right?
Anyway, a quick recap of the Challenge related stuff for yesterday:
Calories: 1350
Fluids: in
Exercise: 30 mins Pilates, no work on the push-ups.
Prayer: Yep.
Blogging: Nope.
Encouragement: Some
Quitting: Not a chance. But, well, rehabbing, mebbe. :D
I hope all the challengers are finding the second week still full of spirit and motivation. Let's keep at it until we make it to the goal line!
Be well. Off I go to use my Frieling French press and make me some yummy java and drink my water....
The Bad: After Pilates, I went to the farmer's market, and there I fell a big one and banged up my worse of two bad knees. Everyone was nice and helpful and the employee took my info in case it turned out to be more than the swelling and bruising already forming... It hurts.
The Ugly: My knee. It's swollen, green with bruises, red with scrapes, and making popping noises.
The Good: I could walk. Granted, I felt some discomfort in movement, but I finished getting my good produce before heading home.
The Bad: I had to ice my leg all afternoon and evening and stayed off my feet pretty much, meaning no cardio. I dozed a lot and missed blogging or reading blogs that I didn't get to early in the day.
The Good: Had an appointment with my endocrinologist today, and she was VERY pleased with my big weight loss since she last saw me. I was in the 240's when she saw me last. I was 197 on the scale there (with sneakers and clothes, etc).
The Very Good: I was taken off the BP meds. Recall that I saw my doc last week and she reduced me to every other day half dose. Well, my blood pressure was 84/46, which alarmed the doc, and she said to stop taking it. I conjectured that this might be the reason that I was a bit spacey and didn't notice the corner of the platform sticking out. The platform is where I clipped my leg and lost my balance, leading to my fall at the farmer's market. I'm klutzy, but not THAT klutzy. I haven't had a spill in public since I slipped on a cheeseburger someone dropped outside a McD's back in 1989. Long time.
She also reduced my thyroid meds a scosh, as I'm lighter now and was subclinically hyperthyroid (slightly) and don't need as much. From 137 levoxyl to 125. No change in Cytomel. Yay.
The Very VERY Good: She says I have, and I quote, " now resolved my prediabetes." This calls for a big ole whoop, three cheers, and a lap around the block. Since my knee is still swollen and achy, the lap is delayed, but WHOO!!!! and "Hooray, hooray, hooray!"Those were words I have been longing to hear. A1c was good and Glucose (fasting) was 84. My last several readings ranged from 99 down to 92.
The Good, Very Good, Bad, then Good: Lipid panel showed increase in TOTAL cholesterol (included the calculated, not counted and analyzed LDL). It was the LDL that messed it up. HDL is high at 56 (meaning it's excellent). Triglycerides are wonderfully low at 49. I had requested a Lipid Profile from my primary last time, and she called me yesterday to say the LDL profile was good (ie, my LDL is principally the beneficial/neutral "fluffy" type, not the dense and dangerous type.). So, I am not concerned, but the doc asked I take red yeast rice. I put the kibbosh right off on any statins or presription drugs. I know what they do to me (bad, bad, stuff and crap quality of brain/life from side effects), but I'm willing to try the natural one, as long as I don't get muscle/liver issues.
If you do low-carb, lower-carb, moderate-carb, with higher fats (especially things like coconut oil and butter/ghee), always make sure you get the LDL profile (actual analysis of LDL) and not just the formula calculation of LDL, cause the type of LDL matters a helluva lot, and if you are eating, say, Primarian, Primal/Paleo, or LC, this will affect HDL/Trig positively and can have either a positive or adverse effect on LDL. I don't douse my food in butter or oils, as I have to count calories, so I was only concerned with the profile of the LDL (ie, I didn't want the deadly one). But don't go by calculated LDL. It's misleading when one makes certain dietary changes.
So, medically, there we are up to date. Now I need X-rays for my hips/coccyx and a bone density scan. The last is cause I'm post-menopausal and have taken steroids my whole life in pills and injection form due to really bad asthma since infancy, so doc thinks I might be osteopenic due to that. Great, right?
On the plus side, she took a quick look at the knee and thinks that it's just soft tissue damage. I hear additional weird pops in the knee, but the swelling MIGHT account for that. If that doesn't resolve, I guess an orthopedist visit is in my near future.
What's not in my near future is any exercise of weight bearing type. I was anxious about this. Even voiced it to hubby..okay, and doc, too. hahaha. I don't wanna slow my loss or mess up my fitness level, and trust me, I'd never have believed in all my previous adult years that I'd be worred about NOT BEING ABLE to do my walking exercises or other knee-use ones. It still stuns me that my first thought after the fall--after the, "Please, God, don't let my bones be broken!"--was, "Oh, hell. Will this impede my workouts!!???"
Lifestyle change, right?
Anyway, a quick recap of the Challenge related stuff for yesterday:
Calories: 1350
Fluids: in
Exercise: 30 mins Pilates, no work on the push-ups.
Prayer: Yep.
Blogging: Nope.
Encouragement: Some
Quitting: Not a chance. But, well, rehabbing, mebbe. :D
I hope all the challengers are finding the second week still full of spirit and motivation. Let's keep at it until we make it to the goal line!
Be well. Off I go to use my Frieling French press and make me some yummy java and drink my water....
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!
Tuesday, March 29, 2011
Day 51 of Phase 5: The Five Books I'd Recommend To An Obese Person Wanting to Lose Weight (the ones that helped ME, so yeah, subjective); Linking to a Book Review Good for Dieter and Maintainers; My New ASICS Onitsuka Tiger Footwear; And Accepting I Can't Multi-Task! :-/
No scale today. I had to rush out of bed and throw on panties and clothes to answer the door--and then talk numbers with a lawn care dude. And then had breakfast. And forgot. And i don't do weighing after I drink or eat anything..uh-uh. Naked and empty is how I do it.
Okay, since I talked yesterday (after my rant, hahhaah) about what advice I'd give to someone wanting to start a weight loss journey and I specified what I'd put in a weight-loss-encouragment gift basket, today I'm gonna list (prolly not for the first time) the FIVE BOOKS that I'd recommend, cause they helped me 1. reach epiphanies and 2. learn strategies that my (formerly) morbidly obese butt needed to implement. And my (currently) obese butt needs to keep implementing.
Here's the list. I think in future, I will do posts that go more in depth about what I valued in each book. For now, you can google up or amazon up reviews and comments about them.
They are in no particular order other than the first one, which is THE epiphany provoking one par excellence of the bunch for moi:
1. THE END OF OVEREATING by David Kessler
--Helped me understand why I had insane, junkie-like cravings to eat insane quantities of food until I was in pain from the fullness; why I binged; why I couldn't stay on a diet; why chain restaurants and fast food joints become addictive; why I was a food freak. Opened my eyes to one major aspect (not comprehensive, but essential) to why I overate. And how to stop it. And I stopped it. Lots of science stuff, but once you are in it for a couple of chapters, it hooks ya. NOTE: It's on sale RIGHT NOW at amazon.com as a "bargain book" for less than 6 bucks. If you want it. :)
2. WHY WE GET FAT by Gary Taubes
-- For many of us (maybe most in Industrialized countries, especially, that do not require morning to noon hard physical labor), yes, it's the carbs. Miles more accessible and readable than his previous one (which was great and an eye-opener for me, but I didn't epiphanize like with this one). Lots of science stuff (but not as densely so as the previous).
3. SWITCH: How to Change When change is Hard by Chip Heath
--Basically, a nice overview of techniques and studies on HOW to change. Since I wanted help with changing how I ate, I figured it was worth looking at non-diet books that related just to...well..CHANGE. How to do it. Here it is.
4. BEATING OVEREATING: The Easy Guide by Gillian Riley
--If you've ever felt you were addicted to food, then Riley is on your side with techniques on how to beat that addiction. If you use these tools, they work. If you USE them...they work.
5. REFUSE TO REGAIN by Dr. Barbara Berkeley
--Bought this cause I plan to be a maintainer. :) Hopefully by Christmas. :D Turns out it's not just great for those who lost their excess adipose tissue, but for those who are losing it, too. Even if you've only lose 1/10th of what you need to lose, you don't want to REGAIN, right? :)
So, for the fat and the formerly fat, here is a great book by a doc with a practice that seeks to help folks lose and keep the fat off. It's accessible and chock-a-block with well-organized tips.
She takes the Primarian dietary approach (which coincidentally is what my registered dietitian came up with--not that she knew that until I told her--when I handed her the DDDY Challenge menu packet and said, "Adapt this to my medical conditions, please, and make it so I can stay at or under 1200 calories." She did that, and it ended up virtually identical to what Dr. Berkeley recommends.) Primarian is like a modification of Paleo or Primal (meaning she allows some dairy and artificial sweeteners/treats). You can find the link to her blog on my blogroll, where it's been featured since last year. :) She's also on Facebook.
I mentioned REFUSE TO REGAIN last not out of least honorable or useful, but to segue into this link to Sunshine's Heart blog, where Karen, the lovely blog owner of said blog, a very kind and supportive weight loss blogger who used to be in the DDDY and is now in maintenance mode (hooray) is reading, reviewing, and raving about the book.
If you are one of the fortunate MAINTAINERS, you might want to also look at this one: JOINING THE THIN CLUB: Tips for Toning Your Mind After You've Trimmed Your Body.
And if you have issues thinking of interesting meals to cook or for meals on the go while still staying at 1200 to 1600 calories for the purpose of losing OR maintaining, I also recommend:
1. The 400 Calorie Fix (what a neat book! Much nicer than the other X00-calorie types books I've seen).
2. Cook This Not That
Lots of great photos. Easy recipes. Ideas for eating out. All good, right?
Well, I hope this was helpful. If you've read or reviewed a book that changed your weight loss journey for the better, caused an epiphany for you about your relationship to food, or got you moving and cooking healthfully, please post a link to your review to it. Or just leave a comment as to the title and how it helped. THANKS.
Oh, and here's pic of my newest footwear. I am now an ASICS fanatic and in the last few months have acquired 4 pairs. Three are pricier running/multi-purpose ones that I needed for the challenge exercise portion. These are for general fun use, errands, outdoor fests--things where I wanted a jazzier pop of color and didn't need as much stability /motion control and padding. So comfy. Light as clouds. And RED. Me love red footwear!!!!
My Onitsuka Tiger (yes, Japanese name and the box had Japanese lettering!) babies:
Now, I need to go do many things I've been NOT doing. (I really need to finish that book on Procrastination, as that vice/flaw/bad habit is still on my "to conquer" list.) I seem to only be able to focus on two major things at once. With the diet and exercise, decluttering my closets, judging the contest entries, and catching up on reading...many, many other things are falling into disarray and disorganization on a massive scale. Cleaning, decluttering books, editing online at the magazine I volunteer for, bills??? I'm so bad. Off I go to deal...
Happy Tuesday, people! Be well...
Okay, since I talked yesterday (after my rant, hahhaah) about what advice I'd give to someone wanting to start a weight loss journey and I specified what I'd put in a weight-loss-encouragment gift basket, today I'm gonna list (prolly not for the first time) the FIVE BOOKS that I'd recommend, cause they helped me 1. reach epiphanies and 2. learn strategies that my (formerly) morbidly obese butt needed to implement. And my (currently) obese butt needs to keep implementing.
Here's the list. I think in future, I will do posts that go more in depth about what I valued in each book. For now, you can google up or amazon up reviews and comments about them.
They are in no particular order other than the first one, which is THE epiphany provoking one par excellence of the bunch for moi:
1. THE END OF OVEREATING by David Kessler
--Helped me understand why I had insane, junkie-like cravings to eat insane quantities of food until I was in pain from the fullness; why I binged; why I couldn't stay on a diet; why chain restaurants and fast food joints become addictive; why I was a food freak. Opened my eyes to one major aspect (not comprehensive, but essential) to why I overate. And how to stop it. And I stopped it. Lots of science stuff, but once you are in it for a couple of chapters, it hooks ya. NOTE: It's on sale RIGHT NOW at amazon.com as a "bargain book" for less than 6 bucks. If you want it. :)
2. WHY WE GET FAT by Gary Taubes
-- For many of us (maybe most in Industrialized countries, especially, that do not require morning to noon hard physical labor), yes, it's the carbs. Miles more accessible and readable than his previous one (which was great and an eye-opener for me, but I didn't epiphanize like with this one). Lots of science stuff (but not as densely so as the previous).
3. SWITCH: How to Change When change is Hard by Chip Heath
--Basically, a nice overview of techniques and studies on HOW to change. Since I wanted help with changing how I ate, I figured it was worth looking at non-diet books that related just to...well..CHANGE. How to do it. Here it is.
4. BEATING OVEREATING: The Easy Guide by Gillian Riley
--If you've ever felt you were addicted to food, then Riley is on your side with techniques on how to beat that addiction. If you use these tools, they work. If you USE them...they work.
5. REFUSE TO REGAIN by Dr. Barbara Berkeley
--Bought this cause I plan to be a maintainer. :) Hopefully by Christmas. :D Turns out it's not just great for those who lost their excess adipose tissue, but for those who are losing it, too. Even if you've only lose 1/10th of what you need to lose, you don't want to REGAIN, right? :)
So, for the fat and the formerly fat, here is a great book by a doc with a practice that seeks to help folks lose and keep the fat off. It's accessible and chock-a-block with well-organized tips.
She takes the Primarian dietary approach (which coincidentally is what my registered dietitian came up with--not that she knew that until I told her--when I handed her the DDDY Challenge menu packet and said, "Adapt this to my medical conditions, please, and make it so I can stay at or under 1200 calories." She did that, and it ended up virtually identical to what Dr. Berkeley recommends.) Primarian is like a modification of Paleo or Primal (meaning she allows some dairy and artificial sweeteners/treats). You can find the link to her blog on my blogroll, where it's been featured since last year. :) She's also on Facebook.
I mentioned REFUSE TO REGAIN last not out of least honorable or useful, but to segue into this link to Sunshine's Heart blog, where Karen, the lovely blog owner of said blog, a very kind and supportive weight loss blogger who used to be in the DDDY and is now in maintenance mode (hooray) is reading, reviewing, and raving about the book.
If you are one of the fortunate MAINTAINERS, you might want to also look at this one: JOINING THE THIN CLUB: Tips for Toning Your Mind After You've Trimmed Your Body.
And if you have issues thinking of interesting meals to cook or for meals on the go while still staying at 1200 to 1600 calories for the purpose of losing OR maintaining, I also recommend:
1. The 400 Calorie Fix (what a neat book! Much nicer than the other X00-calorie types books I've seen).
2. Cook This Not That
Lots of great photos. Easy recipes. Ideas for eating out. All good, right?
Well, I hope this was helpful. If you've read or reviewed a book that changed your weight loss journey for the better, caused an epiphany for you about your relationship to food, or got you moving and cooking healthfully, please post a link to your review to it. Or just leave a comment as to the title and how it helped. THANKS.
Oh, and here's pic of my newest footwear. I am now an ASICS fanatic and in the last few months have acquired 4 pairs. Three are pricier running/multi-purpose ones that I needed for the challenge exercise portion. These are for general fun use, errands, outdoor fests--things where I wanted a jazzier pop of color and didn't need as much stability /motion control and padding. So comfy. Light as clouds. And RED. Me love red footwear!!!!
My Onitsuka Tiger (yes, Japanese name and the box had Japanese lettering!) babies:
 |
| Um...I need no-show socks, yes? |
Now, I need to go do many things I've been NOT doing. (I really need to finish that book on Procrastination, as that vice/flaw/bad habit is still on my "to conquer" list.) I seem to only be able to focus on two major things at once. With the diet and exercise, decluttering my closets, judging the contest entries, and catching up on reading...many, many other things are falling into disarray and disorganization on a massive scale. Cleaning, decluttering books, editing online at the magazine I volunteer for, bills??? I'm so bad. Off I go to deal...
Happy Tuesday, people! Be well...
Monday, November 22, 2010
So, How Much Water Weight Is Gonna Return?
 |
| CarbTripper's Water Doodle! |
As anyone who has ever done a low to lower carb eating plan--South Beach, Atkins, even the Zone--knows, when you cut carbs, you dump a nice amount of water weight that first week. You just piss out a bunch of pounds. On South Beach, I lost more in one week than I ever have, but I know it wasn't all or most fat. It was mostly water. I know cause I was in the bathroom a lot. :)
The weeks after I stopped Atkins and South Beach, I gained 6 to7 pounds of water weight. In days. That's what happens when you add back carbs. It's not fat, but it is a bit disconcerting.
So, I do wonder how many water pounds will rebound.
Today, scale: 244.2
Same as yesterday. I expected that. I slept 5.5 hours, which is not enough for me to drop weight in one day. I know from years of dieting experience that--barring VLCDieting--if I sleep poorly, the weight kind of maintains or goes up.
Or it might be a function of me adding a bit more carbs yesterday. I had a big bowl of legumey soup for lunch. I had a chunk of carby bread. I had 3 fruits.
This morning, I had 2 slices of bread and fruit with my eggs, instead of the protein hot cakes.
We shall see....
Friday, October 29, 2010
Face the Truth Fridays: A new "decade" and maybe the Zone is worth considering?
674 days and 89.8 lbs to go
I had a good long sleep (as opposed to a few days of shorter zzzzzing). As past experience confirms, when I sleep well and a lot, I lose a bit more. Always.
Scale: 249.8
I'm 4/5ths of a pound from a 50 pound loss.
I stayed at the Double Dog Dare challenge calorie limit--or under--from Mon through Wed. I went 9 calories over yesterday, which was more than made up for my the 300 or so calories I was under the previous days combined.
Loss since last week's weigh-in: 1.2 lbs.
I met (and exceeded) goal for weekly loss (1 lb) and am still on track for my two-year loss goal (98 lbs).
I had figured that my loss at 1800 (pre-dare daily calorie goal) would be about goal (1 lb). This week, due to the challenge, I've eaten under 1800 enough to exceed goal. So, yes, eat less, lose more. :) I haven't moved MORE this week than any other (well, okay, a very small walk Monday that made my plantar fasciitis act up).
Truth I'm Facing: I'm nowhere near being "on automatic" about food choices. Even to eat at my "maintenance at goal weight" level of 1760, I had to plan, calculate calories before eating to make sure I didn't go over, log food so I wouldn't forget what I ate, and had to force down water.
I have a long way to go to being in fully habituated "lower calorie controlled eating" mode. A long way. But these 4 days have shown me a couple things by examining my food log:
~I will stay satiated longer the lower carb the meal is.
~I get hungrier on exercise days
~It is possible for me to drink MORE than 10 glasses of water a day and not puke
~I lost the most this week the day after my nutrient breakdown was 40-31-29 and I had multiple snacks.
That made me look hard at that chart. That breakdown was suspiciously close to the 40-30-30 of The Zone (a book I never read, btw). I had bought a groupon to a local diet delivery service that follows The Zone guidelines, and after noting this on my SparkPeople.com nutrition feedback--they show graphs and colorful pies, which are not just cool, but so informational and eye-opening-- it certainly makes me wonder if this will be a consistent result. In other words, if I do more days in that range with multiple snacks (not just one snack), will I lose more than on days when I do fewer meals that are out of the 40-30-30?
Anyway, that would jive with my suspicion that I'm a "mixed" eater type, and it will be interesting to see if the DNA testing that I'll do in November--see previous post on it this week--will let me know that, too.
I have to note another truth: I was peckish last night. Very snackish. And if I were not reined in by the challenge, I bet I'd have noshed up to 2000 cals. Accountability is a huge help here.
Anyone out there done The Zone? Didja like it?
Okay, so that's my progress (goals met), truths faced, and things for me to look into.
Have a Fit Friday and here's to your weekend being a beautiful one!
Scale: 249.8
I'm 4/5ths of a pound from a 50 pound loss.
I stayed at the Double Dog Dare challenge calorie limit--or under--from Mon through Wed. I went 9 calories over yesterday, which was more than made up for my the 300 or so calories I was under the previous days combined.
Loss since last week's weigh-in: 1.2 lbs.
I met (and exceeded) goal for weekly loss (1 lb) and am still on track for my two-year loss goal (98 lbs).
I had figured that my loss at 1800 (pre-dare daily calorie goal) would be about goal (1 lb). This week, due to the challenge, I've eaten under 1800 enough to exceed goal. So, yes, eat less, lose more. :) I haven't moved MORE this week than any other (well, okay, a very small walk Monday that made my plantar fasciitis act up).
Truth I'm Facing: I'm nowhere near being "on automatic" about food choices. Even to eat at my "maintenance at goal weight" level of 1760, I had to plan, calculate calories before eating to make sure I didn't go over, log food so I wouldn't forget what I ate, and had to force down water.
I have a long way to go to being in fully habituated "lower calorie controlled eating" mode. A long way. But these 4 days have shown me a couple things by examining my food log:
~I will stay satiated longer the lower carb the meal is.
~I get hungrier on exercise days
~It is possible for me to drink MORE than 10 glasses of water a day and not puke
~I lost the most this week the day after my nutrient breakdown was 40-31-29 and I had multiple snacks.
That made me look hard at that chart. That breakdown was suspiciously close to the 40-30-30 of The Zone (a book I never read, btw). I had bought a groupon to a local diet delivery service that follows The Zone guidelines, and after noting this on my SparkPeople.com nutrition feedback--they show graphs and colorful pies, which are not just cool, but so informational and eye-opening-- it certainly makes me wonder if this will be a consistent result. In other words, if I do more days in that range with multiple snacks (not just one snack), will I lose more than on days when I do fewer meals that are out of the 40-30-30?
Anyway, that would jive with my suspicion that I'm a "mixed" eater type, and it will be interesting to see if the DNA testing that I'll do in November--see previous post on it this week--will let me know that, too.
I have to note another truth: I was peckish last night. Very snackish. And if I were not reined in by the challenge, I bet I'd have noshed up to 2000 cals. Accountability is a huge help here.
Anyone out there done The Zone? Didja like it?
Okay, so that's my progress (goals met), truths faced, and things for me to look into.
Have a Fit Friday and here's to your weekend being a beautiful one!
Wednesday, October 27, 2010
I paid $149 to find out if I do better on low carb, low fat, or "balanced" type diet for weight loss!
I should have it in a week or so.
I should have results a couple weeks AFTER I send in my swab.
So, let's say 3 weeks or so until I know where I fall in the "best eating plan" continuum.
I had read reports earlier this year--what weight loss blogger didn't given how much it was reported in the media--of how a study on a number of women showed that there is a genetic basis for individuals doing better on a particular diet (low carb, low fat, balanced). Even Dr. Oz featured it.
If I had to guess, I'd say I'm a mixed/balanced diet gal. I answered a long test over a year ago in some book about metabolic type and I was "mixed." And then I came across this tonight:
Results from the Inherent Health line of genetic tests provide individuals with a clear understanding of their genetic profile as it relates to a particular health concern, a summary of the role those genes have on their present health and steps to improve their future health outcomes. Relating to nutrition, the article, "What's Your Diet DNA?--Find out fast and for free," appeared withing a larger article "Dr. Oz's Diet Breakthrough," that appeared in the August 9, 2010 issue of Woman's World (The date refers to how long the magazine is to be kept on news stands). In this article, is a questionnaire with 14 questions.
The people with apple shapes, flat derrieres, those who hate skipping meals, those struggling to not overeat sweets, those getting bloated or gassy from eating carbs, those with high blood pressure, diabetes, or heart disease in their families, those with a family history of high triglycerides (above 150) are classified in the article as needing to be on a low-carb diet.
Those classified as needing to be on a low-fat diet check off questions in the article as having a clear "pear body shape." The pear body shapes who need a low-fat diet (not a low-carb diet) check off questions asking whether they "have junk in their trunk," tend to skip meals, then pig out, have a struggle not to overeat high-fat foods such as bread and butter, chips with dips, pasta, and cream sauce.My apple shape and flattish derriere says I should be "low carb", but I have a waist, too. I have HBP and flirted with diabetes. I HATE skipping meals, and like having my three regular ones and sometimes snacks. (I am snacking to keep protein up. If I didn't do that consciously, I'd skip snacks and have the "three round meals" of tradition.) I don't get gassy from carbs. I sometimes crave sweet, but I mostly crave salty/cheesy/creamy/rich/savory. But I crave fatty rather than sweet--that list of bread and butter, chips and salsa and cream sauces has my name on it! So, even with that mini-categorization, I'm mixed.
I've always been able to lose weight if I restrict calories, certainly, but when I did the high-carb/low-fat in the late 80's, I was constantly hungry. So, I think carbs really do open up my appetite, whereas fat and protein satiate me. But I can't imagine life without fruit and pasta. :(
What it comes down to is that I want to know for sure. I mean, I still have 91.8 pounds to go. I'd rather do it the most optimal way for my genetic type.
I will say that since I made a conscious effort to up protein and reduce carbs (without actually BEING lowcarb, as I do get 150+ carbs a day, but don't go over 200) has helped the appetite a lot. I am trying to get protein and carbs in balance, with a lower than some low-carbers do. I am not trying to be in ketosis--at all. Just to take some of the load off my pancreas and insulin-resistant system. :)
I have never seen a fatfighting blogger report using this test--if you know of one, drop me a link!--so I will certainly be reporting on the results here for anyone interested. Then, I'll tweak my eating plan accordingly.
If it makes the tough job of losing weight more targeted and faster and, maybe, easier, hey, it will be worth $149.
So, what type do you think you are? And would you pay that much to know?
Friday, September 24, 2010
Face The Truth Fridays: Did NOT Meet Goal, But a Small Loss, and Back to Big Breakasts, Less Night Snacking
709 days and 13 hours to go...
On the scale:
254.8
Too small of a downtick downward to meet goal. To meet Goal, I'd need to lose 1 lb and a scosh (actually 1.01 pounds, but how the heck am I gonna measure that?) Only lost .4 lbs. Just under half a pound. Bleh.
Well, what was different this week? I experimented with half the calories/food at breakfast. I I ate too much fruit for my lower carb plan. I allowed later evening snacks (not bad, bad stuff--high fiber/high protein, fruit, protein cocoa). BUT..the truths I'm facing here in week three:
1. I really may need a big breakfast (by big, I don't mean pre-new blog big, which averaged 750 to 800 cals, and certainly not "eat what the hell I want" big breakfasts at Bagel Bar, which cold easily top 1100. No, I mean 400 to 500 cals, high protein, lower carb breakfasts like I did the previous weeks.)
2. I've hit too much fruit. I know, that sounds crazy. Dieters are supposed to have fruit! Well, I used to be a 6 to 7 fruits a day girl, sometimes more. Me loves ye fruit. BUT...I do find if I eat more fruit than 1 or 2 a day, I WANT MORE, and before I know it, I've got a big appetite back in general. I wish I could just eat a big pile o' fruit a day, but that doesn't seem to be the case. I should focus on a big ole pile of greens, I suppose.
3. I need to rein in the laxity in evenings. I need to set a particular caloric level I allow for those evening munchies and pretty much make that a new habit (or just consider the NO FOOD AFTER SUPPER RULE). Not even sure which I could manage better....
I went back to my big breakfast today (high protein hotcakes with 40 cals of sugar free syrup and 2 tbsp apple sauce and cinnamon, 1 container of egg beaters with 1 tbsp of salsa and 1/4 cup lowfat cheese in a small orgaic sprouted corn tortilla, coffee, water.) I need to have my second cup o' joe and drink all my water before we leave (the hour drive way down south to get our heads o' hair done. Hubby is off, so we need to get this done so we don't look like savages. :D
I suppose this week's experiment is to see if having that bigger (double size as this week's) breakfast will help calm the day's hunger.
I am still nowhere near the level of exercise I should be at. I'm a slothful doofus. Throw low-carb stones at me.
I am reading a book on my nifty KINDLE (latest generation, WiFi and 3G) called Switch: How to Change Things When Change Is Hard.
I figure there are so many things I want/plan to change, that maybe this type of self-help/motivational book would be more helpful than another diet book for motivation mojo.
What helps, helps, right?
Happy Friday to you! Let's keep it going!
Friday, September 17, 2010
Quote of the Day: Sugar, not Fat!
For the past couple years, I have started to move more and more into the position espoused by today's quote from Dr. Mercola, though I won't say I espouse his entire nutritional philosophy:
I think it was just hearing about sugars and inflammation, sugars and cancer, sugars and diabetes, sugars and upping cholesterol, sugars triggering binges, etc. It was just coming to me as: Okay, this stuff is like poison in many ways. It has to be reduced (or for some ELIMINATED) from one's daily meals. Multitude of health issues may be impacted (some seriously) by ingesting sugar (sucrose, fructose, high fructose corn syrup, and etc ad infinitum).
I do think it still comes down to calories for weight loss--burn more than what you eat or stay the same or gain. Period. Gastric bypass' popularity has proved that even those who said they couldn't lose weight by eating less were lying. The surgery made them eat less: they lost. (Unless someone can show me a gastric bypass patient whose surgery was done properly but right off the bat either didnt' lose or gained.) Eat less than you burn, you lose weight. Eat more than you burn: gain weight. (And yes, some people naturally burn more--freaking lucky devils--and some naturally burn less --we the cursed ones-- for all manner of reasons, such as some naturally fidget, some naturally have an urge to NOT sit still, some have great thyroids, some have whack pituitaries, some have endocrine disorder.) It still applies: Even if you're a metabolically blessed person who can eat five turkeys and two pigs and a palmful of chocolate a day and burn it off, if you eat the SIXTH turkey and the second palmful and don't burn it, you'll gain.
But I think that simple, processed carbs may actually be the diet devil. Time and more research will tell.
Until then, finding a way to eat fewer calories that your body needs daily with maximal satisfaction (however one defines satisfaction, be it bulk that fills the tummy or small portions of most-desired foods, or high fiber, or high liquid, or meat or no meat) is the only surefire way to go down, down, down on the scale. Less in than out. But also BETTER IN...
The truth is, many of the health problems attributed to fat and cholesterol are in fact caused by SUGAR, not fat!
I think it was just hearing about sugars and inflammation, sugars and cancer, sugars and diabetes, sugars and upping cholesterol, sugars triggering binges, etc. It was just coming to me as: Okay, this stuff is like poison in many ways. It has to be reduced (or for some ELIMINATED) from one's daily meals. Multitude of health issues may be impacted (some seriously) by ingesting sugar (sucrose, fructose, high fructose corn syrup, and etc ad infinitum).
I do think it still comes down to calories for weight loss--burn more than what you eat or stay the same or gain. Period. Gastric bypass' popularity has proved that even those who said they couldn't lose weight by eating less were lying. The surgery made them eat less: they lost. (Unless someone can show me a gastric bypass patient whose surgery was done properly but right off the bat either didnt' lose or gained.) Eat less than you burn, you lose weight. Eat more than you burn: gain weight. (And yes, some people naturally burn more--freaking lucky devils--and some naturally burn less --we the cursed ones-- for all manner of reasons, such as some naturally fidget, some naturally have an urge to NOT sit still, some have great thyroids, some have whack pituitaries, some have endocrine disorder.) It still applies: Even if you're a metabolically blessed person who can eat five turkeys and two pigs and a palmful of chocolate a day and burn it off, if you eat the SIXTH turkey and the second palmful and don't burn it, you'll gain.
But I think that simple, processed carbs may actually be the diet devil. Time and more research will tell.
Until then, finding a way to eat fewer calories that your body needs daily with maximal satisfaction (however one defines satisfaction, be it bulk that fills the tummy or small portions of most-desired foods, or high fiber, or high liquid, or meat or no meat) is the only surefire way to go down, down, down on the scale. Less in than out. But also BETTER IN...
Saturday, September 4, 2010
Back On Track, Says the Scale, and more concrete goals...
730 days to go...
I had gotten to 44 pounds down (when I was on previous blog, Once Upon a Diet), but I went from lower carb eating routine back to a, say, medium carb one, and the water weight came back. I know it was water weight, cause it was overnight that it went up like 6 lbs, then overnight again that it came down 3 pounds. Fat doesn't come and go that way.
I do notice I hold less water if I eat low to lower carb. If I have pasta, even in a small amount for dinner, it's like the Chinese Food effect--up go 3 to 6 lbs. When I eat Chinese, I just don't bother to weigh-in the next day. The bloat is immense.
I had a lower number today, so going back to lower carb got some bloat off. :) Not at 255.6 again, yet, but 1 lb away.
I had a lower carb breakfast, incorporating my new breakfast fave high protein and low calorie "hot cakes" from WonderSlim (a DietDirect program with low carb to lower carb items, and even some pasta items that aren't low-carb at all, which is kinda puzzling). I don't do the plan (it's a pseudo-Medifast type diet). I simply use the products for snacks or to augment the protein in my meals. These hot cakes make me feel like I'm having a luxurious treat. They're amazingly easy to make, no mess to clean up, and I have them almost every day. I use Nature's Hollow sugar free syrup and cinnamon most days, and when I feel like it or have raspberries or strawberries around, I make a quick microwave compote (put the raspberries or sliced strawberries in a small bowl, add a drop of sucralose liquid and nuke it for a minute or so--instant fruit compote!) I usually add an egg with cheese, or two eggs scrambled, or egg whites scrambled with veggies and cheese, or some other egg variation to up my early day protein. If I don't feel like eggs and veggies/cheese, I'll shake up an Aloha Mango smoothie (Bariwise from Diet Direct) or some Bariwise Fruit drink (grape, orangeade, wild berry). This way, I know I get more than 20+ grams of fiber to start the day. Satiates me.
I will note that I add the cinnamon not just for flavor, but for it's positive effects on blood sugar since I have insulin resistance and was diagnosed with Metabolic Syndrome years ago. When my A1c and glucose was going up back in 2004 and I was almost put on diabetes meds, I asked my doc for a chance to bring it down on my own. Altering my meal combination (no carbs by themselves, eating complex carbs, reducing starkly processed carbs, reducing sugar) and adding cinnamon got me back to great glucose results and lowered A1c in short order and I only lost 5 lbs that year. I totally trust the effects of cinnamon. I never had to go on diabetes meds.
So...
To meet my goal of 98 lbs in 2 years, I need to lose, roughly, 4.08 lbs per month. 1.02 pounds per week, roughly.
I'll be configuring some sort of lower to medium carb type of eating plan (nothing really organized yet) to do this. I plan to continue with my 2x a week Pilates training as long as I can afford it, and my goal is to, by month's end, be regularly adding 1 other day of exercise that is more aerobic. My goal is to be exercising 4x a week by year's end, 12-31-10.
I plan to only make measurable, reasonable goals. No crash diets. No grandiose exercise plans. Just increments and steps. This is why my timeframe is 2 years, not 1 year, not 6 months.
Now, we all know weight loss tends not to be linear. We bloat. We are more motivated or more active this month, less so next month. We plateau. We have setbacks. But if, on average, I'm going at a clip of a pound a week, 4 pounds a month, I'll meet my goal by September 1, 2012. I'll be 160 lbs.
So, for my next weigh-in on Friday next, I'm aiming for a one pound to 1.5 pound loss. It's not a high-stress rate. It's a healthy rate loss, I've read and have been told by the several nutritionists I've consulted since 1989 (back when I was 179, 120 pounds less than my highest weight ever).
If you have recommendations or links to great lower-carb, highish fiber lunch and inner easy to make meals, by all means comment and link me up. Especially if you made the recipe and took pics for YOUR blog. I love food pics, although I hate to cook.
Happy Labor Day Weekend!
I had gotten to 44 pounds down (when I was on previous blog, Once Upon a Diet), but I went from lower carb eating routine back to a, say, medium carb one, and the water weight came back. I know it was water weight, cause it was overnight that it went up like 6 lbs, then overnight again that it came down 3 pounds. Fat doesn't come and go that way.
I do notice I hold less water if I eat low to lower carb. If I have pasta, even in a small amount for dinner, it's like the Chinese Food effect--up go 3 to 6 lbs. When I eat Chinese, I just don't bother to weigh-in the next day. The bloat is immense.
I had a lower number today, so going back to lower carb got some bloat off. :) Not at 255.6 again, yet, but 1 lb away.
So...
To meet my goal of 98 lbs in 2 years, I need to lose, roughly, 4.08 lbs per month. 1.02 pounds per week, roughly.
I'll be configuring some sort of lower to medium carb type of eating plan (nothing really organized yet) to do this. I plan to continue with my 2x a week Pilates training as long as I can afford it, and my goal is to, by month's end, be regularly adding 1 other day of exercise that is more aerobic. My goal is to be exercising 4x a week by year's end, 12-31-10.
I plan to only make measurable, reasonable goals. No crash diets. No grandiose exercise plans. Just increments and steps. This is why my timeframe is 2 years, not 1 year, not 6 months.
Now, we all know weight loss tends not to be linear. We bloat. We are more motivated or more active this month, less so next month. We plateau. We have setbacks. But if, on average, I'm going at a clip of a pound a week, 4 pounds a month, I'll meet my goal by September 1, 2012. I'll be 160 lbs.
So, for my next weigh-in on Friday next, I'm aiming for a one pound to 1.5 pound loss. It's not a high-stress rate. It's a healthy rate loss, I've read and have been told by the several nutritionists I've consulted since 1989 (back when I was 179, 120 pounds less than my highest weight ever).
If you have recommendations or links to great lower-carb, highish fiber lunch and inner easy to make meals, by all means comment and link me up. Especially if you made the recipe and took pics for YOUR blog. I love food pics, although I hate to cook.
Happy Labor Day Weekend!
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