The good news, the bad news

I have made so little progress over the last four months to deem it as a wash.  I have continued working out, I have maintained all of the fitness gains that I tracked at the beginning, but I have not continued to lose   I am a good 10lbs and about 6-8 inches (if I were to add up all of the different measurements across my body) from where I would like to land, but, I am not seemingly making progress right now. 

I went to the Dr and the nurse told me that I had lost 19 lbs in the past year.  I had no idea that I had lost that much.  I felt better and all of my clothes fit me better, some are too big, but, for the most part, I am just fitting the clothes that I haven't worn for awhile.  I had gone to the Dr. initially a year ago when I was feeling bloated, hormonal etc.  A lot of the weight had to be from the bloated feeling that I had.  Going off of grains has really helped me move past that feeling.   The bad news was that, even though I asked her to just tell me how much I had lost, she also told me how much I weigh.  Even though I have lost a LOT of weight in one year, I am still more than 10 lbs above what I thought I was.  I am shocked to find out that I weighed this much, let alone that I used to weigh 19 lbs more than this!! 

I got rid of a scale about 3 years ago because I was letting my weight run my self- esteem.  I had to move away from that.  I had all sorts of hormonal issues that were resulting in retention of water, or I don't know what but I was just puffier.  I was still working out a lot and eating healthy, but, there was nothing that I could do that would impact my weight loss.   I worked out more, ate less, ate whole foods, tried and tried.  Nothing was making much difference.  I decided that I had to just be happy about me and be grateful for a basically healthy body.  I had to work on my self-esteem and break it away from my weight.  I have done that for the most part, and, I have just gauged my fitness level by my exercise and food choices and let it be...

The paleo thing and changing up my workout routines made a significant difference.  19 lbs of difference.  Now I am stuck again.  I have not progressed for 4 months.  I have also not gone backwards.  That's the good news.  I am feeling strong and my food choices are making a big difference in my energy level and in my moods.  I put dairy back in because dairy has been a good and major source of my protien for many years, and, if I can use dairy protein in my diet, I prefer to.  

I have a new concerted effort going over the past 3 weeks and, I am feeling stronger and more fit, but I have not weighed myself.  I am not seeing much change in my clothes though, so, I don't imagine that I have lost.  Not discouraged though-- I am going to keep going with my plan.

I have stayed off of gluten products, and have very few grains of any sort in my diet.  I have gone back on dairy, but mostly just the cottage cheese and greek yogurt.  I have been really careful about my sugar intake and reduced it again.  It's not perfect, but, I am, frankly pretty impressed with my control on this one:)

I started a new circuit training program with 10 exercises with weights at 30 reps per exercise.  Most of the exercises are upper body and then squats are added to them.  It comes from the book that is titles something like "Look 10 years younger" or something like that.  The diet that she advocates in it is really close to the paleo one but it has you gradually add back in dairy and some grains.  I was already following the diet part pretty successfully so have pretty much just added the weight routine.  I was seeing some progress with the weight routine and have a little bit of discernible muscle toning but didn't feel like i was getting enough out of it to see overall progress, so, I added jump rope.  At first, I was putting in about 5 minutes in between weight sets (one minute or 100 jumps each interval).  But, the last week, I decided to jump after each weight exercise, so, I am doing 1,000 jumps a day or 10 minutes during my workout.  I forgot how much I love the jump rope.  It is such a good overall workout.  It has really bumped up my workout and I feel good and strong after the workout.  I will keep on doing the other exercise videos and mix them in a few times a week to change up the routine, but I think that I will do Tae Bo addition to the jump rope and weights work out.  I need to add yoga just to make sure I am stretching out enough. 

I watch the BYU devotionals when I work out, so I feel like I can justify putting 40 minutes each morning to the workout and am getting a spiritual lift as well.  This double hit in the mornings  starts off my attitude and my day with strength both physically and spiritually.  Whenever I watch the devotionals, I always find that there is something during the day or within a few days that is directly related to what I learned or thought about as a result of the devotional.  It is blessing my life to have this as a beginning of my day.

Omega 3 Fish Oil

I found this article on http://www.optimal-heart-health.com/Nutrilite_Omega3.html  It provides a nice summary of the importance of Omega 3 from Fish Oil.

I am taking fish oil supplements.  I find that I do better when I take supplements before I go to bed.  I take most of my vitamins and supplements then because I tend to have an upset stomach from any supplements and I would rather sleep through that.  

A Balance Of Fatty Acids

We need fats. But we need the right kind. 

Our diets have changed. Our ancestors had diets with a balance of omega-6 and omega-3 fatty acids in a ratio of about 2:1. Today the ratio is closer to 30:1. Why? Because we are now eating foods high in omega-6 such as…

• cereal
• bread
• crackers
• cakes
• cookies

And in an attempt to reduce cholesterol we have replaced saturated fats with things like corn and safflower oils which are high in omega-6. And we are not eating foods rich in omega-3 such as…

• dark, leafy greens
• flaxseed
• walnuts
• oily fish

Most of us who eat fish choose white meat species like cod and haddock which are low in omega-3. And the farm raised versions of the healthy varieties do not have near the omega-3 content as ocean born fish.

This is a crisis that most of us don't hear much about.

Most of us know about the dangers of eating foods high in saturated and trans fats. But we may not be aware of the dangers of an omega-6/omega-3 imbalance. Dangers such as…

• increased blood clotting which leads to heart attack and stroke
• suppression of the immune system leaving us more open to infection
• increased cellular growth thereby promoting the growth of cancer cells
• creation of new blood vessels which can feed cancer cells

Now, slow down and read that list again.

Fatty acid imbalance has a hand in all these conditions. Stop for a moment and reflect upon this. We are putting ourselves at undue risk. The problems associated with fatty acid imbalance are serious. Yet the solution is relatively simple. We must reduce our intake of omega-6 fatty acids. But also… 

We Must Increase Our Consumption Of Omega-3

By getting more omega-3 fatty acids we can counteract the imbalance between too much omega-6 and too little omega-3. One solution is to… 

Eat more ocean-born, cold-water, fatty fish like salmon, mackerel, tuna, and sardines. 

Take A High Quality Fish Oil Supplement Rich In EPA And DHA.

We can strike a balance between Omega-6 and Omega-3 intake by getting more Omega-3. 

A good fish oil supplement is an easy way to increase your intake of omega-3. But notice I said… "Good". Many fish oil supplements on the market boast high concentrations of fish oils. But the fine print tells you that the main fish oils in the supplement are fillers.

We take fish oil supplements to get more omega-3 (EPA and DHA).

Nothing else. We don't want filler oils that are the result of lazy extraction methods. They do nothing good for us. They can…

• Upset your stomach
• Keep you running to the bathroom
• Produce a fishy after taste
• Be the carrier of ocean born poisons like mercury and lead

What you need is a high quality supplement that…

• Does not include filler fish oils
• Has little or no fishy taste
• Has the best (2:1) ratio of EPA to DHA
• Has no marine pollutants like mercury and lead
• Is produced by a company known for its research

work out dvd's

I am in love with the work out dvd's that I have right now.  I have enough to switch it up so that some days I am doing 25 minutes and other days an hour.  I try to work out 5-6 days a week and use weights or push ups most days.  My goal is 50 push ups a day...doesn't always happen...but, I can now do 20 at  a time.  I usually listen to a BYU devotional while I work out, so, I have to say that honestly, I have never even listened to any of these trainers.  Maybe someday I will actually listen to what they are saying.  I just do the workout and be done with my day. I don't think that I could ever be a gym girl.  I like to do workouts on my schedule and at home seems to work better for me than going somewhere.  I find that I really do work out and work out hard enough at home--so-- for me, the $10 dvd is a great option.



TAEBO
Billy and I have been working out now for a decade.  I like the energy of the video and I like that it keeps me pushing.   I have been using a new one lately that I like.  I think I must have 10-12 TAEB) workouts though


 

I LOVE, LOVE, LOVE the shred workout.  It's hard but it's short enough to make it possible to do daily.  I jump around between the levels so that I keep it interesting.

this one is AMAZING!  I have to try to keep the grimace off of my face every time I take a step for the next two days-- it's a whole body work out but he sneaks so much legs in there, it's impressive!!

grains, dairy and sugar

I have been off grains and dairy for almost three months now.  I am amazed at how much better I feel.  I don't have that bloated feeling and my stomach just simply doesn't hurt after I eat.  I don't think I even noticed that my stomach hurt after I ate certain foods until I stopped eating them. 

I have cut back on sugars.  I can't say that I am off sugar.  I typically have 10-15 choc. chips a day and I will get a Sees or take a few bites of a dessert here and there.  I ate a cookie the other day and realized that I hadn't eaten a cookie in a month or so (aside from a fingerfull of cookie dough now and again).  The thing that is shocking to me is how fast I get a headache when I eat sugar.  I have suffered headaches all my life.  Every day, I have a headache.  Well, I don't have a headache every day when I don't eat sugar.  I still have headaches a few times a week, but, only when I am not getting enough sleep or when I have had a real dose of sugar. 

I have lost weight, and inches, I don't have a scale, but the clothes in my closet all fit me.  I feel better in them and I am down a whole size.  I would like to take off a few more inches from my waist.  I am trying to fit back into the dress that I wore to Allison's wedding (a day before my wedding).  I can  wear it but it is a little tight around the torso right now and I don't think it was the least bit tight when I bought it.  I am hoping to be in the dress well before Alan comes home for a break.  We shall see....

Article on anti-inflamatory diet

Anti-Inflammatory Diet

Dr. Douglas Vander Broek

Holmes Lake Chiropractic Group

2855 South 70^th Street

Lincoln, NE 68506

402-483-4409

What is Inflammation?

Inflammation is a set of symptoms that includes pain, swelling, heat and redness of an affected organ or tissue. It's the way the body's immune system responds to attack, infection or injury. The immune system response to an unhealthy diet and lifestyle can lead to chronic inflammation of various body tissues and entire systems. 

What Are the Effects of Chronic Inflammation?

This long-term inflammation leads to conditions such as arthritis and various auto-immune diseases like lupus. Recently there has been an increased focus on diets and lifestyle plans that seek to end the cycle of inflammation and its deleterious consequences.

The daily symptoms of inflammation include feeling bloated, fluid retention, stiff or sore muscles and joints, lack of energy, fatigue, inability to sleep, chronic headaches, constipation, and even depression.

Food fighters 
A typical anti-inflammatory diet focuses on creating anti-inflammatory prostaglandins instead of pro-inflammatory prostaglandins. Prostaglandins are hormones produced by the body whose function is to regulate the body's inflammatory response. We produce these hormones from the fats we ingest as part of our diets, and it's been found that different types of fat result in the production of different types of prostaglandins.

One key part of an effective anti-inflammatory diet is to ingest only "good" fats and avoid "bad" ones.

·        Good fats -- Omega-3 Fatty Acids, found mainly in cold-water fish like mackerel, salmon, sardines, anchovies, and herring. The oils of wild-caught fish contain a significantly higher proportion of Omega-3 than the oils of farm-raised fish.

·        Other sources of Omega-3 are nuts and seeds (NO GRAINS!!). These vegetable sources include walnuts, brazil nuts, and almonds along with pumpkin and sunflower seeds.  Omega-3 eggs can be used as a source of protein.

·        Bad fats -- Polyunsaturated and partly hydrogenated fats and oils lead to the synthesis of pro-inflammatory prostaglandins and so should be eliminated from the diet. It's not easy to avoid these ""bad fats,"" as they are found in most processed foods. Trans-fats should be strictly avoided; this can be done by using extra virgin olive oil instead of margarine and shortening. Olive oil contains Omega-9 essential fatty acids which work in concert with Omega-3 EFAs and increase its benefits to the body.

Two other essential components of an effective anti-inflammatory diet are Ginger and Turmeric, known since ancient times for their ameliorative properties.

Five Food Groups of the Anti-Inflammatory Diet:

1.      Fruits

2.      Vegetables

3.      Nuts (except peanuts)

4.      Lean Meats (limited quantity)

5.      Fish

The purpose of this diet is to remove inflammation from muscles, soft tissue, joints, and even organs.  One component of deep-seated chronic inflammation is retention of excess fluid or swelling in tissue (edema).  The removal of fluid is enhanced by a diet that is low in sodium and refined sugars.

Since the purpose of the diet is removal of inflammation, there is no need to ‘count’ or watch quantities of intake.  However, if weight loss is also your goal, you can achieve it with this diet by limiting quantities according to your needs/preferences.

Foods Included in the Anti-Inflammatory Diet:

1.      Fruits.  Any fruit has anti-inflammatory, anti-oxidant qualities, and all are allowed in any quantity.

2.      Vegetables.  Anything except legumes, which are all beans except green beans; soybeans, peanuts and peas are legumes.  Also, NO GRAINS OF ANY KIND, OR ANYTHING MADE FROM GRAINS.  THIS INCLUDES ANY FOODS MADE FROM FLOUR OF ANY TYPE.  The reason for no grains, is that grains contain gluten, which is pro-inflammatory.  Also, many people have mild or moderate allergies to gluten, even though they may not be aware of it.

3.      Nuts. (and seeds)  Except peanuts.  It’s also better if they are not salted, but can have other light seasonings.  This includes brazil nuts, walnuts, pecans, almonds, cashews.  Seeds includes pumpkin, sunflower, etc.

4.      Lean Meats.  Extremely lean meats, or meats from which all visible fat has been trimmed.  Best choices include skinless chicken, very lean steaks, buffalo, and other lean beef and pork in reasonable quantities.  Remember, in avoiding grains (eliminating gluten from the diet) it’s best to also avoid grain-fed meats as much as possible.

5.      Fish.  Look for wild-caught fish.  Avoid farm-raised fish, because they are grain-fed and lower in Omega-3’s.  Protein can also be obtained from Omega-3 eggs or egg substitutes.

Beverages: 

Allowed in unlimited amounts;  Water, fruit juices, low-sodium vegetable juices, unsweetened iced tea, green tea, black tea, carbonated water such as LaCroix, etc.

Allowed, up to one cup or glass per day:  coffee (no dairy, no sugar), red wine (the darker the better), stout beer.

Never allowed:  SODA:  Diet soda is high in sodium, and regular soda is high in sugar, both are pro-inflammatory.  No sugary fruit ‘drinks’, or lemonade.

Snacks:  Dark Chocolate.  Cocoa beans are high in anti-oxidants.  The higher the percentage of cocoa in the chocolate, the better.  No milk chocolate.

We don’t like to express things from a negative perspective.  But if you have a question as to whether an item is “allowed” on the Anti-Inflammatory Diet or not, there are 2 easy categories of food to remember that are NOT ALLOWED in any amount:

1.      No Grains (or anything made from grains or fed with grains).

2.      No Dairy.  This rules out lactose intolerance, hormones and fats in milk or dairy products.

The reason these two categories are not allowed in the diet, is because it is from foods in these two groups where the majority of food allergies arise….. glutens and lactose.

The first 2 – 5 days on the plan, you will lose a good amount of fluid, probably 3 – 5 pounds or even more.  This fluid has been retained in your muscles, joints, tendons, ligaments, and even organs.  The more closely you stick to the plan, the more you will have reduced inflammation.  This is a natural method of achieving the same results you get with diuretics, ibuprofen, and even the application of ice.  This is why the Anti-Inflammatory Diet is helpful even in acute conditions like sprains/strains, back or neck injuries, pulled muscles, etc.

By following the Anti-Inflammatory regimen for even a week, most people feel better.  The diet removes excess fluid and toxins from your body.  Exercise also greatly enhances the effect.  Even if you are not able to exercise due to a recent injury or while undergoing a treatment plan in the acute stages, the diet will reduce inflammation.

Nutritional Supplements

Because Americans find it difficult today to find and eat nutritious foods (even when eating the ‘right’ things!), due to the use of preservatives and lack of home-grown foods, everyone should at least be taking a good quality multi-vitamin/mineral.  If you want to enhance the effects of the Anti-Inflammatory Diet, the following daily supplements are recommended;

1.      Multi-vitamin/mineral

2.      Magnesium (400 – 1000 mg/day)

3.      Vitamin D / Omega-3 fish oils

Additional supplements are optionally recommended:

1.      CoEnzyme Q10 (100 mg/day)

Remember, the beneficial effects of supplements, healthy diet, and exercise are decreased or even negated by poor lifestyle choices such as smoking, excessive alcohol or medications, and ‘junk’ food.

Health and Fitness Intro

I want to be 52 weeks more healthy at the end of the year.  What does that mean?  I am exploring that.
I went to the doctor in October because I have significant hot flashes and my feet get so hot at night that it wakes me up.  I was wondering if it was time to go on hormones or if there was some other solution.  I know that my hormones are a mess because I have a thickness, particularly around my waist, that I have never had before.  I can't diet or exercise enough to get it off or make anything but slight progress.  I am running 3-5 miles a day five days a week, lifting weights 3 times a week and carefully watching what I eat.  I have tried to go to a whole foods kind of diet-- with yogurt, cottage cheese, whole grain breads , oatmeal for breakfast, etc.  I feel  like I need a nap partway through the afternoon.  I don't like how I feel.

A month ago, Melissa told me about the Paleo diet and asked me if I wanted to try it for 2 weeks with her.  The diet is basically lean meats, lots of vegetables, some fruit, fats.  No grains, no dairy, no sugar.

I don't know that I agree with the philosophy but, I thought I'd give it a try.  Within the first week, my eczema was gone.  I have had eczema my whole life to some degree-- GONE.  My hot flashes and hot feet at night, gone.  Tired dips in the afternoon--gone.  My energy levels are higher, after 4 weeks, I had lost 11/2 inches off of my waist.  I don't have a scale so, I don't know what I have lost in terms of pounds, but, my clothes fit better and some are loose.  Progress so far:
torso-ribcage: 1 inch
waist: 1 1/2 inches
stomach: 1 inch
hips: 1/2 inch
thighs: 1/2 inch
arms 1/2 inch
calves:0

December 2
I bought some jeans when I was in Atlanta a few weeks ago.  They were a tiny bit snug but looked ok.  Now they are loose and I am going to exchange one pair for the smaller size!

I lifted today.  Now that we are back from Atlanta and settled in again, I am going to get back to 3 times a week of lifting.  I have also decided that I am not going to do long-endurance kind of exercise for a few months and see how that works. I am trying to do spurts of high energy.  Yesterday, I ran Zoey up and down the hill by our house-- it's a tough hill but not very long.  I am thinking that I should be able to run the whole way up it without stopping if I work on it this month.   I ran outside with the dog again today.  We took a different route but it still had hills.  I tried to run up the hills and just catch my breath before I stared the next sprint. 

I have been really following the eating plan carefully this week.  I have also been trying to do 50 push ups most days.  I can't do more than 15 in a row, but, it's a goal to get all 50 in at once.

What is Paleo?

This is the eating plan as I understand it

I started doing a rendition of the Paleo eating plan about six weeks ago and have been astounded at my progress.  I have done the fat-free thing, weight-watchers, exercise for 5-10 hours a week, distance running, whole foods, count calories etc etc etc for YEARS.  Somethings work temporarily, others didn't work at all.   I have had all sorts of issues with hormone imbalance over the last few years-- mostly just annoying level-- but, I had almost resigned myself to living with the symptoms and the weight-gain or "puffiness" that I felt.  Melissa told me about the Paleo eating plan and I started looking into it.  Basically, as I understand it there are a few simple rules
1. no dairy (though some people do clarified butter, whole milk and cream or yogurt with sufficient bacterias)
2.  no grains
3. no legumes (peanuts and soy fall under this category) or starches (potatoes, corn)
4. no sugar

Eat
1. lean, non-processed meat (stay away from nitrates and salt), fish, and eggs
2. lots of vegetables
3. fruits (limit if you are trying to loose weight)
4. oils such as olive, coconut, nut oils
5. coconut in all forms
6. some go for artificial sweeteners others don't
7. nuts (limit to 4 oz a day if trying to loose weight)
8. supplements-- it seems that there are lots of healthy supplements recommended by different people  I have been doing fish oil and vitamin D daily with a multi, vitamin C and calcium.  I am going to add CLA and L-Carnine more regularly.  I had a few but ran out and so I am not sure if I got benefits from them.


Results:  I threw away my scale a few years ago because it never moved any direction but up and it made me CRAZY to not be able to control it even though I was following my latest plan and exercise schedule!  (Actually Melissa and Alan basically took it away from me because I let it determine my mood for the day...call it a scale intervention if you will) So, I have no idea how much progress I have made in terms of pounds, but I would say at least 6-8.  The most impressive for me is that I have lost inches.  Every measurement that I took showed at least 1/2 difference, and in the case of my waist, (drumroll please....) 1.5 inches in six weeks.. and 2 inches around my ribs.  That's crazy good.

The other thing that I have noticed is that my basic feeling of puffiness is gone.  I recover faster from my workouts, I don't have the hormone stuff going on right now with hot feet etc, my eczema is gone.  I was just going to try it for a few weeks, but, the results beyond simply clothing size are worth sticking with it for longer.  I am sure that I will add some grains and dairy back into my diet when I have reached fitness goals and I still have an occasional sugar-filled item here and there (like the 1/2 of a chocolate cookie I had today...) but, I am still waiting to see when my results will top out.   I imagine that when I reach my goals, I can slowly add back some grains (though, maybe not...) and dairy and see how I do.  My diet consisted of mostly grains and dairy before, so, some part of that combination was clearly NOT working for me.