Long time no post. Dudes (In SoCal, everyone is a Duuuuuude) , I can post once a month. Let that be my goal this year. LOL. Catch me over on Instagram (link to the right on my profile)
Photos, updates and what's working now. Short story, I'm staying very stable within my maintenance range. That's a real win!
May 2011 and May 2019
May 2011 and May 2019
Keeping 65.6 pounds off for Since Feb 3, 2012
What's working now
1. Prioritizing red meat, with vege. This brings Zero binge urges and accurate hungry and full signals. 2. Managing stress. Yeah, May was higher stress zone, but that happens. Red meat has my nerves calm, cool, and happy. There's definitely a connection for me. #yes2meat 3. Abstaining from binge foods and high inflammatory foods (NO grains, sugar, nuts, dairy) 4. Vacation time. I had some in May and it was fantastic. And playing pokemon means socializing.
What didn't work in the past
1. Eating fake meat, meat substitutes, tofu and trying to bulk up my stomach with veggies. NOPE! But hey, it fit my WW points and that was key no matter how terrible I felt. I weep for the old me. 2. I would soothe with candy and junk food. Didn't work and I was miserable. And 70 pound overweight. 3. Ate in moderation. This is a big NOPE in food addiction recovery. I stopped kidding myself. 4. Vacation time is about the same, although I can hike further and don't eat my binge foods while on vacation, so no guilt, just happy travels. And visiting with people in real life is just memorable and fun.
Goals this month: Start to get into a home body weight routine. Push ups, planks, etc. That's it. Staying food sober, day in and day out. No excuses. Onward and hope you are all well
Graphs, then funny photos. Scroll down.
Keeping a nice maintainable weight range
last 2 months, more of the same
get used to the SAME stuff
PRO TIP: Ribeye is on sale. $4.99 and ground beef. Found some on quick sale for $3.00 per pound. Not grass fed, do care but need to prioritize my bills to keep my body and finances well.
I'm still maintaining 65.6 pounds. Not 70, but heyyyyyy after 7+ years, almost 8 years of food sober living. This is great. I'm living a great life, no complaints here. I was a child with obesity in the 1970's. I'm living my dream life. Just saying!!! So happy and proud of myself.
What's working for me
1. Abstaining from my trigger foods
Grains, nuts, emulsifiers like guar and xanthan gum
2. Tracking my weight daily
stopped tracking my food but getting back to it now. Volume creep is a thing for me.
Not binge eating tho,
but overall better results with tracking
3. Managing my stress. Holy Crap, just cycled through some usual stressors
Life stresses happen, no need to sooth with food
4. Recovered from the first real cold of 2018-2019. No cold products used.
(first episodes were actually allergies in late 2018 due to wind/pollen/spores).
5. Dairy free
should ward off any sinus infections, because dairy was associated with my sinus infections.
6. Listened to epic podcasts including Bret Scher, MD- aka the Low Carb Cardiologist on the HPO podcast.
EVERYBODY needs a little Low Carb Cardiologist in their life, well, okay, this is only my 2 cents, but I do love his podcasts and interviews on other podcasts.
7. Meat off the bone, since Dr. Scher gave us some good talking points and I don't have to fear cholesterol in animal products
I know from my small ion mobility cholesterol panel, my CAC score, and my CIMT results that my heart attack risk is low.
Something about meat off the bone gives me good satiety signals. I feel awesome!
I use the hashtag #yest2meat if eating meat has helped you stay in weight maintenance
_____________________________________________________________________ What didn't work for me in the past:
1. Moderating all foods, foods with fake sugar that may have triggered my binge eating 2. Avoiding the the scale and pretending I wasn't gaining weight. LOL. Not effective 3. Using sweets and binge eating to sooth myself during work stress, didn't work, got fat pants. SAD. 4. My colds lasted for 3+ weeks ending in sinus infections and cold products. 5. Dairy caused a sinus infection after every cold. I do not miss antibotics & the headaches and pain 6. I used to live in a low fat, WW echo chamber. Podcasts keep me up to date and learning more 7. I used to be afraid of protein. Now I eat either lean protein and meat of the bone to meat my body comp goals. No fear, animal protein is here to stay in my life. I had no idea I had to include it to balance my hungry/full hormones. I was too busy choosing low point WW processed soy products.
Graphs, cool photos and onward into another month. May will mark 8 years of food sober living. Yay!
Hope you are all well. Part 2 of the food addiction series- my take aways is the next topic.
1. Food addiction is real, yet different from other additions in some ways.
Trigger warning: Example: I wasn't going to jail for impaired binge eating half a skinny cow ice cream studded with 1 WW point of M&M's but I was going to be stuck in emotional and fat pants hell for many years. An emotional prison yes, lose my job and family in jail, no. Such different consequences. All bad outcomes. Unique.
Every day I thank my higher power I stopped counting WW points and started tracking my food and abstaining from trigger food. Many of us cannot moderate junk food. It's okay. Life is still great. I don't need food to sooth anymore.
2. That I had to get to my own root causes of obesity, investigate, then run a good CAPA, corrective and preventive action. Plus an honest effectiveness check. Rinse and repeat for as many root causes and steps as it takes. Even 7+ years into this.
3. That food sober living tools are 100% a must for my best life. Not everyone needs extra steps. That's cool but don't fool yourself. Be honest.
__________________________________________________________________ My main take aways from part I of Dr. Cywes lecture.
A. Methodology is wrong for weight loss (for some of us). B. Obesity is (in part) a mental health problem- it probably was for me, yo! C. Preventive includes management of endorphins and stress with the right tools. D. Emotional management- AKA old enabling stories you tell yourself, over and over again E. Replacement of the drug (hyper palatable foods) with something else for endorphin management. F Abstinence is not enough (AMEN!- that's why I use 20 tools) G. Carb addiction model for recovery. F. Yes, Apple vs Ice Cream can still give you a crystal meth high- Dr. Cywes is in recovery himself.
Just as an aside, I have such a high risk for Type 2 diabetes, my blood glucose spikes and stays high if I eat a whole apple. Small slices of apple don't trigger my binge eating, so if I feel like an apple, I'll have one slice at a farmers market, in season.
Yes, sweet fruit was a root cause for disease, so I manage it for my biomarkers and weight maintenance, more so than binge eating. For example, pineapple is a 100% binge food. Always was always will be. So I abstain even when vacationing in Hawaii. No big deal, but fighting binge urges is a big deal.
Big question that Dr. Cywes asks: Are you willing to give up your "best friend". Watch the video. Feel free to disagree, in a respectful way. Until I started using absaining tools, I could not earn my weight maintenance brain and pants. :) Here's what brings me good, helpful endorphins. Long walks, and photography, beach combing, time with family
I'm busy living life. Head over to my two Instagram accounts for daily videos, and more frequent photos!!! Links on right side bar of this blog.
Soap BOX: Hobbies are a huge part of my weight maintenance 20 tools. Hobbies and activities that keep my butt off a chair, my body in motion, and my brain engaged in something other than sedentary TV, butt parked crafting , with exception rule Survivor and photo editing. LOL. I work in the gray zone.
Movement, as I age, huge part of weight maintenance. Hiking, Photography, Gardening, Walking, Beach combing, Sea glass collecting, Pokemon (don't make fun, I walk and hatch those poke eggs, YO!), limited kayaking (dang that positional vertigo!!). All interests that keep me on the move.
Photo editing, not so much, but a great night time activity to keep my brain engaged and listen to music or podcasts.
Here are the deets. Not losing, very much maintaining and chill-axing quite a bit. Vacation, visits with family, good coffee. Proof of weight maintenance and all around hobby awesomeness.
Oh, ooooooh! And a super fun phone call with Dr. Barbara Berkeley, MD- buy her book, apply those Weight Maintenance rules to your own n=1. Do it, only if you like your revenge clothes and lower inflammatory foods. Listen, you may have to change your weight maintenance food plan compared to your loss plan. So hold some space for weight maintenance ideas, then keep finding your own root causes. Link to her website here
weight, 3 months and one year
Weight Maintenance , 7+ years
Tide pools, Carlsbad, CA
Home garden is popping, Freesias
Keeping low carb simple: Ground beef, Italian spices, salt, onion, and Brussels sprouts
Wild flowers on my walk. Great bloom in So. Cal due to the rains.
Back to the tide pools. Yes!
Mor walking around the swamp. Weight maintenance means daily activity.
Listen Nosepass, get your nose out of my Pokemon double raid. LOL
Kate, the cats are well and catching all the sun cat naps as possible.
I'll get updated photos soon. Photographer is coming home from college spring break soon!
A huge shout out to Doug and Pam from Low Carb USA for hosting and posting this very important video series.
After 7+ years of blogging about weight maintenance, I wish I could have had these videos way back in 2012 when I started maintaining my 65-70 pound weight loss.
I'll be rewatch the entire series and post about how I've implemented key take aways and of course what works for me in 7+ years of recovery. Oh, and free, the materials are available at no cost.
Here's the first video as an introductory
Diabetes Understood: Introduction - Dr. Robert Cywes - YouTube
And then Chapter 1
Diabetes Understood Chapter 1 - Dr. Robert Cywes - YouTube
Kudos to Dr. Cwyes for discussing a tough, yet very sensible topic that many of us have struggled with in the past.
I can't tell you how much a Paleo, Low Carb, Keto because I fast, and meat off the bone has helped me get far into food addiction recovery. Saved my life. Really. I have enormous gratitude for those who have spoken about this and given freely of their time and resources.
Onward and here's to doing the hard work that recovery from food addition requires.
Here's my list of top 10 reasons why I like to attend Low Carb USA San Diego
1. Lots of people, just like me, sharing our stories, resources and favorite foods. I learn so much and there is growing group of long term weight maintainers who will gladly answer any question attendees might have. Is low carb sustainable? Of course it is.
Awesome volunteers Low Carb USA 2018
2. The speakers and famous podcasters hang out in the hallways and answer questions. For hours after their lectures. The speakers also pose for photos, sign books and are generally awesome. Last year, 3 documentaries were filming at Low Carb San Diego!!!!
Fat: The Documentary first day of filming!! Jill, Vinnie, and me
The awesome Georgia Ede, MD
Well hey, look how tall Shawn Baker, MD is!!! Awesome!
3. Location: Right in my back yard- downtown San Diego is about 3-40- minutes travel from my house by car or train. If you bring your family and they aren't as interested, send them to the zoo, on a harbor tour or to Coronado for the day. Or the museums in Balboa Park.
Scooter around downtown San Diego with the fam or your new Low Carb Friends
4. Ground Breaking standard of care protocols are being developed at the meetings and will offer people like me a choice between low fat WW points counting and Low Carb, higher fat. Had I been offered that as a child, I might not have tried to eat myself to death as an adult. Word!!!
Adele Hite MPH, RD and Gary Taubes kicking off the Standard of Care meeting
5. Many of the vendors are pretty great. SWAG!!! You can walk through the vendor show all 4 days for free and get swag and samples. Just saying...
6. There are continuing education units for many medical professionals. Not all, so check with your licensing body before you count your CEUS' before they hatch. :)
7. Connect with local Low Carb groups in cities near you. There are sign up sheets at the back of the room for OC, LA, and other cities where you can attend meat-ups near your home.
In LA, you can hang out with Ben Saur, in San Diego, meet him in the hallway
Create funny polls, follow new friends on social media..
Met podcaster and dentist Matthew Standish, DDS!
8. Walk to great low carb restaurants in the area. Check with the volunteers at the front of the lecture hall and we will get you to your grub within your budget and food likings.
9. Take a break on the waterfront, play Pokemon, bring your camera and enjoy San Diego.
10. Learn, keep up with the latest in low carb health benefits. Consider changing something up if its' not working. Share with your friends and family and coworkers.
Epic sights right across from the Low Carb Conference
See you there!! Volunteering 3 years, attending 4th year in a row. :) So happy.
A. Quick check in to show I'm putting actions to my plans and that I'm addressing the root cause of my regain.
B. Also, a quick shout out to those who are working their dietary plans into World Carnivore month, January 2019.
I'm not a carnivore, but by eating meat off the bone, I get the BEST and most NORMAL happy feelings, fewest binge urges, best skin tone and less acne. Combine this with over all feelings of wellness, youth (I'm almost 53) and lowest joint pain. Chicken thighs, drumsticks, bone in ribeye and beef ribs (when I can find them on sale), baby back ribs. I also include ground beef and thinly sliced beef, and of course eggs.
I eat some vegetables. I also include kale, broccoli, cabbage, carrots, onions, and garlic. Sometimes sauerkraut. Black coffee, yes! Olive oil, rendered lard, tallow, schmaltz are my cooking oils. Occasionally coconut oil and 85% chocolate, too.
Collagen for the win?! Normal weight also, always for my own personal win. I'm not sure what the connection is with early time restricted eating, but I'm now convinced that I'll need to eat early to stay a normal weight.
What's working now:
1. Early Time restricted eating (6am-12noon- or 2pm at the latest) (mild Keto) 2. Tracking my food intake, eating ever so slightly less 3. Meat off the bone, chicken, beef, pork short ribs (NSNG, Paleo, Low Carb) 4. Sipping broth occasionally (good salt vehicle) 5. Consuming enough salt to keep my blood pressure high enough. I salt to taste, and I need a lot of salt to feel well. Food tastes fab, also. 6. Sleeping longer by meditating at the start of sleep. 7. Spending lots of family time this month.
What didn't work in the past
1. Eating 6am-10pm, every 2 hours 2. Didn't track, over ate because I ate my binge foods 3. I ate soy, nut milk, fake meat chemical products and boy did I have sore joints and a face full of painful zits, but super low WW points - LOL. Bad idea. 4. I ate the DASH diet, felt terrible and food tasted AWFUL, just NOOOOO. 5.See number 4. Ugh. Most people are not salt sensitive. 6. Watched reality TV and ate Skinny cow ice cream spiked with WW 1 pt of M&M's. Ugh! 7. Didn't want to have family photos taken because of my weight.
CATS- went to the vet and had a good check up. Thanks to my college girl for the vet assist.
*** photos**** Progress photos coming soon as I can get some good angles
In the meantime, scroll to the last half of the post for my favorite photos and weight graphs from Dec 2018
I'd rather blog without the standard progress photos than to not blog.
Second hand clothes shopping and new hair cut, Dec 2018, Double Take, Carlsbad, CA
Coffee and baby back ribs. Yes, I had a salad earlier. Meat off the bone for a 2018 WIN!!
Honestly #1: I'm out having fun with my family, doing house projects, hobbies, and of course, batch cooking low carb foods. I'v just been enjoying myself too much to bother to blog.
PS- I've got my Keto and my Food Addiction resource pages ready to post, in a single "Resource" page- to replace my outdated resource tab on this blog. You'll see those pages go up in the first half of Jan 2019.
Honestly #2Look, lets' be honest, all I did was gain weight this year. About 5-7 pounds Ha! True. And I value the truth. I'll update my social media weight maintained to 65 pounds until I get back to 68-70. And I do believe that I will cycle back to <120 pounds. Fairly sure.
It's also my own truth: I'm still maintaining inside my maintenance range. This is what my weight maintenance looks like.
Looking at my 7-8 years of data and food sober living. The cyclic nature of my weight gain and loss within the bracket of weight maintenance is probably my true normal. What's working for me now 2018 review, in general
0. I don't lose my cool when I gain in maintenance, I hop on the scale daily. 1. I do look for root causes and take action within my Paleo, Modified AIP, LCHF, Keto protocol 2. I do adopt what work and assess risk at each major decision point. 3. If 2018 has taught me any thing is that my high risk for obesity is still at play 4. I must, must, must track my food 5. I must, must must fast after 12 noon to and broth is okay up to about 2-3pm 6. I can have sparkling water and electrolyte powder after 3pm 7. I will get higher cholesterol when I fast, with low hs-CRP, great glucose, HA1c, skinny jeans, no Coronary Calcium, great CIMT values. 8. I will likely have lower risks on my high risk genetic SNPs (Type 2 Diabetes , obesity, unnamed disease risk, auto-immune disease, obesity related cancer associations- I hope I'm far enough past it) 9. I have super good hot/cold tolerance and only allergies due to high winds in So. Cal (no colds like I thought!) 10. I'm leaning into empty nest in a good way so far.
What didn't work for me in the past
0. If I gained I avoided the scale because I didn't want to be honest with myself 1. I ate everything in moderation because WW said so, this fueled my food addiction & binge eating 2. I did not consider risks like Type 2 diabetes and obesity associated cancers 3. I did not understand how much my genetic risk of obesity wants to come back 4. I did not track my binges and crappy food, except at WW where I ate high carb, low fat. 5. I ate from 6am-10pm, daily 6. I ate my binge foods from 6am-10pm daily 7. I had perfect lipid profiles with terrible joint pain, 6.8 hs-CRP, and metabolic syndrome markers. 8. I did not consider my genetic obesity and type 2 diabetes risks 9. I was "cold" all of the time. ALL of the time, sleepy, immobile 10 I ate to soothe life changes- to numb out, to not feel my feelings. It didn't work.
Weight graphs Dec 2018
Out living life and having fun. And walking, lots of walking at the beach.
Moonlight Beach, Encinitas, CA Dec 2018
Dave's Rock Garden, Moonlight Beach 2018
Extreme Tides, Dec 2018 Carlsbad Tide Pools
Nice Carlsbad Sunets
The outcome, no green flash
Thought full time with family
Reality of life for me
Praying to my higher power for food sober living in 2019