Don’t Rush Progress

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I finally reached the 20 pound milestone. I was feeling quite good about it and started to add in more foods. But you can’t rush progress. I have been steadily losing weight as I ate a limited about of carbs. My eagerness to eat different foods got the best of me. I added in fruits – more than one at a time.  The good news is that I didn’t gain weight. The reality is that I stopped losing weight. So for about a week or so, I enjoyed morning smoothies with strawberries, bananas, grapes, dates, whatever I had on hand. They were delicious.

There is nothing wrong with eating fruit. But if you are trying to lose weight, there has to be a limit. I exceeded that limit. Strawberries are a good start since an average one has 1 gram of carbs. But a cup and half for a smoothie may be a bit too much for me at this time. Since I didn’t gain any weight, I don’t feel it was a bad investment. I know now that when I do reach my weight loss goal, I can have fruits and be able to maintain my weight.

I’ve gotten a better understanding of the foods that work well for my body. I have gone completely grain free since my diagnosis of Celiac’s Disease. No wheat, rye, barley, or any other grain, including corn and legumes. I’ve limited my dairy intake, mostly because of the gas and bloating issue. I do still cook with a limited amount of creams and cheeses. There’s no soy, sugar or sugar substitutes except stevia. Although I eat nuts, I do not include peanuts because they are a legume and not a nut.

Although The Thyroid Summit is over you can still get a copy of the material presented. One tidbit I want to share is about sleep. I have had interrupted sleep lately and couldn’t figure out what was wrong.  During Dr. Teitelbaum’s presentation, he commented that if you are waking up in the middle of the night for no clear reason, you may be having a drop in blood sugar. He suggested eating a handful of almonds before going to bed.  What a simple solution! It has helped me get a better night’s sleep. Let me know if you try it and your results.

Inches Coming Off

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The tangible sign that weight is coming off is not only the number on the scale but the number of inches lost. I was amazed to see that not only have I lost 19 pounds but I have lost a total of 14.35 inches. (Yes, I am going to measure into the hundredths!)

I feel so empowered that I have learned what I need to do to help my body shed the excess fat. It may not work for everyone but it is working for me. Here’s a sample day of meals:

Breakfast: Strawberry, banana, avocado smoothie with almond milk and chia seeds

Lunch: Chicken marinated in homemade barbecue sauce, asparagus

Dinner: Meatloaf (ground beef and lamb) with chopped peppers, Brussels sprouts cooked in bacon, glazed carrots

My husband and I cook once a week and make 28 meals that we package and store for lunches and dinners. It take a couple of hours but we are getting more efficient. We plan out meals so we use the oven for multiple dishes. The best thing we put in out kitchen when we had our house built was a steam oven. Vegetables taste so much better when they are steamed. Plus they don’t get the nutrients cooked out them.

We’ve started purchasing organic meats and dairy. It costs more but we’re saving by not buying the junk food. And the most important thing of all – I’ve cut out sugar altogether. It wasn’t as hard as I thought it would be. After the first week, I no longer craved the food that I was clearly addicted to – ice cream, chocolate, all sweets! For me, that is the key. Without sugar, I’m not feeding the fat me. My body is able to naturally burn fat, slowly but surely. It’s like the light bulb went on inside my head and said you have kept yourself fat by eating the wrong things!

Now that I know what I should and shouldn’t eat, I can focus on building my body back up. I’ve started working on the Dr. Oz Transform Me. It’s starts very slowly which is very important for someone like me who is very out of shape. Try it – it’s easier than you think!

Reminder – The Thyroid Summit is currently airing (June 2-9, 2014)

Diagnosis – Celiac Disease

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It’s official. The results of the endoscopy show that I have Celiac Disease. What does that mean? The Celiac Disease Foundation defines it as:

Celiac disease is an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide. 2.5 million Americans are undiagnosed and are at risk for long-term health complications.

I already knew that I felt better when I eliminated wheat and other gluten containing foods from my diet. But to have a medical report state that there is visible evidence of damage to my intestine gave me resolve to revamp my entire diet.

I have researched for the “optimal” diet. One site will say one thing and another will contradict it entirely! How am I supposed to know what’s best. I fortunately have an office mate who is on the same search. She gave me her copy of The China Study to read. It is a dense book to read but provides such insight to the health/nutrition link, I could not stop reading it.

Like so many Americans, I have struggled with weight loss and health issues for years. Doctors prescribe pills and very little nutrition counseling. As many others, I am drawn the slick marketing of diets that claim will help you lose weight quickly. But I know that is a temporary fix. As I have gone through this process of trying to lose weight, I finally got it. When the light bulb went on in my head, it was almost anticlimactic. My nutritional needs are different from every one else. I began with the Paleo diet and moved to Atkins, all with the best intentions. What I didn’t realize was that I really hadn’t changed my way of eating. I still allowed myself to have processed foods. Once I eliminated those, I began to see weight loss come more easily. Then I realized that not all food is equal in value. That’s where The China Study helped shaped my views.

Although I am not eating a fully plant-based diet, I am limiting my animal protein. There are specific reasons that I have not made the leap and I will go into that later. The change has been dramatic.

17.5 pounds lost!
17.5 pounds lost!

I actually lost another pound when I weighed in today so it’s officially 18.5 pounds. To say the least, I am motivated to continue this path!

Older But Lighter

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I woke up this morning wanting only one thing for my birthday – to have lost 15 pounds. Well, happy birthday to me. I made it. I’ve lost half of my targeted weight. It made getting a year older not so bad. I may be getting “older” but I’m getting better every day. My health is getting better. My weight loss is definitely better and steady. My attitude towards food is so  much better.

I’ve listened to the 2014 Diabetes Summit for the last nine days. So much valuable information! Even though I don’t have diabetes, I am insulin-resistant. I’ve learned so much about healthful eating and managing weight. It has reinforced my decision to eat low carb diet. I think starting on the Atkins diet was helpful to get the basic ideas for cutting out bad carbs and sugars. But now I see there is much more depth to regulating  body systems using food as a medicine.

Why take medications to reverse conditions that can be managed with proper diet? Diabetes is such an epidemic in this country and totally avoidable. Knowing that I have consciously decided to move away from the standard American diet and towards a lifetime of healthy eating is empowering. It is not easy when you’re start to lose weight to see other people eat those foods you once loved but it gets easier. I thought I never could stop eating sugary foods. I used to stop at Dunkin Donuts and get a vanilla chai latte and a sour cream donut (YUM) on my way to work. Yes, it tasted is really good but I didn’t like the afternoon crash that resulted. I no longer feel the need to sugar up to get through the day. Eating protein and healthy fats give me enough energy to get through the day without lagging. That is a dramatic difference.

Sugar is just one thing out of my diet for good. I’ll go through the other food items that I’ve eliminated and tell you why I made those decisions. If you get a chance, listen to what is left of the Diabetes Summit. There is so much good information – even one session could have a big impact on your thinking about healthy eating.

Slow But Steady

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It’s been slow but I continue on my low carb weight loss. I’ve lost 11 lbs. I’ve stuck with it even when I feel like I’m not getting anywhere. Fortunately, I do not get cravings or feel like I’m deprived. When I look at a bowl of chocolate (my biggest downfall) I think how I will look once I start eating it again. It’s better looking in the bowl.

There have been setbacks along the way. I’ve had problems with acid reflux. I’m having an endoscopy and a colonoscopy tomorrow. My gastroenterologist thinks there could be another reason for my symptoms. Rather than having GERD, I may have Celiac disease. He will take a stomach biopsy to make a definitive diagnosis. I have felt better since I removed wheat and much of the gluten from my diet. It may be that I have to avoid all gluten. Either way, it’s better to know than not.

I’ve tried as best I can to eat low carb and stick to the regimen. Try as I might it is to follow the program, it’s really difficult to get 12-15 grams of carbohydrates from vegetables! It may be the one reason I think I’m not losing as quickly as others. Eating a chef salad the size of a basketball for lunch and having several other vegetables during the day still doesn’t always get me to the goal of 12-15 grams.  But I keep trying.

No matter what the medical tests say, I will continue to work on this low carb diet until I get where I want to be. Twenty more pounds to go. If I make it there, I will post a before and after picture of myself. I don’t want the before picture on the web without the after! I’m not that secure yet.

If you’re my age and you haven’t had a colonoscopy, I urge you to do so. The toughest part is the preparation. But it might save your life!

Low Carb Lowers Weight

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It’s been a rough couple of weeks. I have maintained my low carb diet and continue to slowly lose weight. But in the middle of things, I had a nasty reaction to a new medicine. I couldn’t keep food down for a while so I worried how changing my carb intake would affect my weight loss. Once things cleared up, I managed to keep the weight off and no ill effects from the reaction.

I’m staying on the Induction plan of the Atkins diet. I don’t eat more than 20 grams of carbs per day. I have trouble with insulin resistance and need to control carbohydrates so they don’t break down into sugars. Eating this way has helped avoid cravings and binge-type eating. I don’t feel deprived at all. That’s the part that amazes me. Eating foods with fats in them helps the transition away from sugar a lot easier.

There are so many things that a “mature” woman has to deal with as hormones change.  It’s no wonder that so many woman have hormonal imbalances as they pass into their 50’s. Everyone is different but for me, the low carb diet is the only one that is handling the insulin resistance and helping control the hormonal challenges.

It’s been 7 weeks and I’ve lost 10.5 lbs. It’s not coming off fast but at least it’s steady. Every week I can count on some amount of weight loss. So after a year of struggling with why I can’t lose weight, I finally can say that I am losing weight and plan on continuing until I reach my goal. And then maybe more, if it still feels good!

Atkins Diet to the Rescue

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I have tried many methods to lose weight, as you can tell if you have followed me along this journey. The last two weeks I took on the low carb diet. After two full weeks, I have maintained my original loss of 6.5 pounds, but I have lost inches. I haven’t gotten out the measuring tape yet but clothes are fitting better. Belts are closing on the next hole. Things are definitely changing. I believe the Atkins Diet has come to my rescue.

My next step has been to take on creating recipes that work for both my husband and me. He eats mostly the same things as I do. The food that we have prepared on the weekends has been good tasting and filling. Neither of us are feeling hungry between meals. There’s no feeling of being deprived, even though we are drastically limiting carbs.

I starting modifying recipes to fit our needs. Here’s my low carb waffle recipe (husband approved). I’ve done all the math for you, calculating net carbs, fiber, calories, and protein. If you try it, leave me a comment and let me know how you like it or improved upon it.

Almond Cinnamon Waffles

½ cup almond meal/flour (Bob’s Red Mill)
1 Tbsp. granulated sugar substitute (Splenda)
1 tsp. ground cinnamon
½ Tbsp. baking powder
¼ baking soda
½ cup heavy cream
3 Tbsp. butter, melted
1 large egg 

  1. Grease waffle iron using oil spray. Heat per manufacturer’s instructions.
  2. Whisk together almond meal, sugar substitute, cinnamon, baking powder, and baking soda. Add cream, butter, and egg. Mix until well blended. (Almond meal can have a grainy texture. Mix until smooth.) Mixture will be thin. To thicken batter, add xanthan gum, one teaspoon at a time. (Not included in nutrition totals.)
  3. Once waffle iron is completely heated, place approximately ½ cup of batter in the center. Since the batter is thin, cooking time may need to be increased. Cook until crisp and dark golden brown.
  4. Repeat with remaining batter.
  5. Serve warm. Top with sugar-free syrup. (Not included in nutrition totals.)
    Serving size 1 waffle. Makes 4 waffles. (I used a 7″ round Belgian waffle maker.)Recipe
    Net carbs:        5.7
    Calories:           260
    Fat:                     26
    Protein:            5.4

Item

Net carbs

Calories

Fat

Protein

Almond meal

6

320

28

12

Egg

0.4

88

5.8

7.7

Splenda

0.9

3.4

0

0.1

Cinnamon

0.9

8.3

0

0.1

Baking powder

0

0

0

0

Baking soda

0

0

0

0

Heavy cream

3.2

207.2

22.4

1.2

Butter

0

413.2

46.8

0.4
 Modified from Atkins.com recipes                                             Envision The Future Inc. © 2014

 

Low Carb Leads the Way

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I have kept quiet on my latest attempt at losing weight until I had evidence to report. I started on a the induction phase of the Atkins diet. It’s based on a low carb intake to help burn fat. I had tried this diet years ago with my oldest daughter. She had tremendous success. I didn’t weigh anything near what I weigh today. Now I have a more serious need to lose weight.

I started last week on the low carb diet. I have an old paperback copy of the Dr. Atkins New Diet Revolution. I began to reread it and recalled that first dieting experience was moderately successful. My husband and I spent all Sunday preparing  meals for the week. We cooked food based on the recipes from the Atkins diet plan. In order for me to stay the course, I need easily accessible food. With everything ready, I can grab what I want for a meal without having to cook.

It wasn’t an easy task, it took about 6 hours of the day to complete the meals but they have lasted the week and we may get two or three more days of meals from them.  So know you’re wondering, was it worth it? It was worth all the effort. I’ve eaten only the allowed food for the induction phase and have not felt hungry at all this week. Plus, I have lost a total of 6.5 pounds in one week. This is so different for me to be able to lose weight without struggling with severe calorie restrictions or exercising until I feel like I’m going to die. I have eaten food that tastes good, is good for me, and I feel better.

With a BMI over 30 and a goal of losing 30 pounds, I think my need for the Atkins diet is greater than ever before. I’m going to complete the induction phase for the full two weeks and then see if I need to move on to the phase or repeat the first. One more week will tell.

Working My Way Back

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Back to the treadmill, to walking indoors, light weight training and whatever else I can manage. I’ve been able to keep up workouts for a couple of days a week. Work is less stressful so I am feeling better at the end of a day. Coming home and strapping on tennis shoes doesn’t feel like such a chore. That’s the good part.

Why does it take so long to get in shape and so little time to lose any benefits once exercising stops? I know it takes weeks to build up the good feelings from exercise. Each time I begin I want to stop. I hate the feeling of tiring myself out. Muscles fatigue and total exhaustion always go with the start of an exercise plan. I need to push myself through this point. I start down the path with every intention to work my way towards that feeling of euphoria when exercise takes you over the top. I’ve never gotten there so I am hoping I recognize it if/when it happens.

Back to food journal entries on a regular basis, reading the Jillian Michaels emails with some intention of trying to follow the wisdom of her advice; back to weigh ins and treadmill routines. Back to committing myself to making my life better. I have wasted a year trying to talk myself into doing this – now I have to do it.

Life is short. Health is precious. I need to place a value on those words and make it part of my everyday thinking and living the life I should. I have been my own worst enemy in the battle of weight loss. I’ve allowed myself too many excuses, too many ways to opt-out of making changes. IT’s up to me and only me. If I don’t work my way back to healthier habits, it’s just not going to happen. I’ve proven that time and time again.

I’m trying to work my way back…

Stress Is My Enemy

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After the long month of holidays followed by surgery for my husband and then my dog, it has been pretty stressful. On top of everything else, I had been searching for a new job. The job interviews and the anxiety of waiting to hear the response had pushed me to the edge of my stress limit. But I’m over the other side – I started my new job today.

I admit that I don’t handle stress very well. Once I stop keeping a food journal it was all down hill. I hit the bottom when I realized that I was making donuts. I don’t know how I thought being gluten-free donuts were somehow going to make it better. Vicious cycle now full circle.

I spent the day moving – emptying boxes, climbing up and down putting away items in a far too high overhead cabinet, and going between the old office and the new one. It’s a full ten minute walk each way which I made at least three times roundtrip. Now I need to keep that momentum up every day. I’ve enlisted a friend to walk with me. Now we need to keep each other on track.

I’m looking forward to finally having a job that provides me with intellectual stimulation without the undue stress that I’ve put up with for the last ten years. Having to work at a job that creates an unhealthy atmosphere and doing the least challenging tasks was a nightmare for me. Having a new boss that encourages his staff to continue to grow and get better and not just be a follower is a breath of fresh air. There are far too many bosses who are hung up on power and control. Doing things their way is more important than doing it the right way or even a better way.

It’s a new beginning for me. Less stress, more exercise, and healthy eating are my goals.