Sunday, June 19, 2016

I'll be attending Low Carb USA San Diego 2016- time to tell our stories of what is working

I'll be attending the Low Carb USA San Diego 2016

I'm keeping 63 of about 70 lbs off for 4+ years using a 3 step approach. Equal parts

 Paleo/Primal + Low Carb / low level Ketogenic some days + Abstaining = my success.

Here's why I'm attending:
1. Low Carb USA is right in my back yard, one commuter train ride away. The Westin, San Diego.
2. The speakers are of high quality and from all over the world.
3. The attendees will be awesome people to meet and connect, many will have walked away from diseases like Type 2 diabetes and obesity, just like me. Or are wanting to learn.
4. Part of learning the lifestyle is to talk to folks in real life about LCHF.
5. Several talks on sugar addiction, so I'll be in good company. 
6. Discount code from the Low Carb Dietitian, use the word " FRANZISKA " to get $100 off your ticket.
6. I can sneak out and walk Sea Port Village, Shop at Horton Plaza,  the Zoo, Balboa Park  find new places to eat in San Diego. Heh, Heh, Heh

That's my yacht on the left, just kidding.....downtown San Diego

Here's What topics, foods, thoughts, behaviors  I'll need to be-careful about during the conference

1. Samples of fake, artificial foods that are often consumed in the LCHF lifestyle.
2. Bacon jokes. YO! I choose not to eat pork due to binge urges and facial swelling. Save it!
3. Virtual pot stirring:  Let's Not Bash higher carb people or lifestyles. REALLY, if you are successful AND have great long term outcomes with great biomarkers doing low fat, vegan, points counting- you do that.  Talk about what works. In other words, tell your story about LCHF.

My 2 cents: Keto/Low Carbers who bash others AND who still need to optimize their  outcomes need to work on what works for them FIRST,  and take a long, long look in the mirror. Let's think together, on parallel paths with sustainability  (The Savory Institute-must watch Youtube video) , organic produce, grass-fed beef, getting type 2 diabetes into remission or removed from your health history or off medications, or lower medications.

It's the only way we can gather momentum- IMO. Let's agree to talk about the scale and non-scale victories as a group and focus on positive take away's as a lifestyle. Let's tell our stories.
Bashing individuals  will keep us stuck, focusing on our scale and non-scale victories will keep the message flowing. We, as a group, will be dismissed as extreme or worse- IMO.

It's really tempting to bash the high carbers, I get it, but it doesn't get me disease free outcomes. It's all about me, me, me

Bashing other people individually  just doesn't benefit us as a group- IMO, so consider that, please and thank you!!  If Oprah is free from food addiction (self professed) and has great blood bio-markers (unknown)  eating all the bread, well, okay then, good for her. Is that the case for her? That's her deal, not mine. The good news, lots of money does not buy food sobriety, it's available very low cost. No chefs, trainers, high priced food plans (hint the higher priced oils will balance out your old junk food costs, just saying..)

  Eating grains and sugar doesn't work for me. Or for many, grains and sugars are well known triggers and barriers to good outcomes for long term wellness.

My own examples, 

A. I can drive my car and vacation more comfortably as a normal weight woman, without visceral fat.

B. I can spend my money on vacations and not on sick care.

C. I can practice my photography hobby to it's maximum by being able to hike long distances and stand without plantar faciitis.

C. I have not developed another auto-immune disease since my Hashimotos diagnosis in 1997. Once diagnosed, I have an increased risk of developing other auto-immune diseases. Of the 50 million people effected by auto-immune disease, 75% are women.  Far from being a chronic complainer, I needed much better tools in 1997 and suffered greatly for not being told to avoid dairy.

D. My volcano sized acne on my face is gone. I don't miss crying about the cystic acne pain. I'm saving a mint by not having to by acne products and cover up make up. Ugh!!!

E. I no longer eat cake and brownie frosting out of the top of trash cans since the LCHF helps put my food addiction into remission. 5+ years, no frosting dumpster diving. Whew!!! Disgusting, I know, but Food Addiction will fight tooth and nail to stay alive, the disease wants to come out of remission. I won't let it.

F. I'm a better, more present parent and mom to my daughter because I do not sit and binge eat Skinny Cow Ice creams while watching the Biggest Loser on TV. 

The message is more easily adapted by newbies based on what known and potential positives are in the outcome in the long run. It took about 1-2 years to unlearn the low fat message. It was hard to adopt a lifestyle that many told me would kill me. In 2012, LCHF was not as popular.

See you in San Diego?  Follow @lowcarbUSA on twitter for more information. Discount code FRANZISKA or $100 off tickets.

Low Carb, higher natural fat eggs, herbs, veggies, and coconut milk coffee for the WIN

Friday, June 17, 2016

4 years, 4 months in long term weight maintenance- holding steady, body & mind

May 2011 to June 2016
Starting weight 187.4 lbs
Goal Range 115-125 lbs
Current Weight 124.0 lbs
Keeping off 63.4 lbs
Time in maintenance 4 years, 4 months
Age 50
Menopause 2+ years
Height 5'1"
Auto-Immune Hashimotos 1997
Food Addict in Recovery: 5th year
Current food template: Paleo/LCHF, modified AIP
Walking 14-16,000 steps per day
Weight lifting 2 days per week
Sprints on the rowing machine 2 days per week

I'm holding steady.  123-124 for an average

1-2 binge urges ,with no action taken
No slippery slope thinking
Great margin between the thoughts and feelings/action

Hey! My doctor was correct in her prediction I'd level off. And I'm doing some intense work on the meditation stuff.  I am leveling out with post menopausal weight gain. I'm looking for long term stability. I've got some great weight plateaus at 119 and 123 or lower 124's. And that's okay. I've got many decades of life in front of me, so a weight maintenance strategy is required post morbid obesity.

Weight Plateau's in weight maintenance 1 year

What's working for me this month: 
Mind stuff #1 I kept my mind in line and even though a few binge urge thoughts poked up last month ( probably stress induced), I identified them quickly and let them pass right through, noting as my Mindspace app taught me to do. Ahhhh. Binge brain. I don't have to act or react. I felt my feelings and went about my day. Long term recovery from food Addiction, still work to be done. Nobody gets a free pass. And, that's okay. It's part of normal adulting.

Mind stuff #2 The scale was down a couple of times in May and up a couple of times. I don't celebrate too much over the highs and the lows. I'm looking at averages and median averages and shifts and trends. I adjust accordingly. Long term maintenance requires that steady on approach, IMO.

Food stuff #3 I am still experimenting with a few days still high fat, but higher low carb veggies, too. Not that much. I go from 24 grams of carbs up to about 42 grams of carbs TOTAL for the whole day, depending on how I feel. If I'm hungry I'll eat, if not I don't. What a gift abstaining has brought.

Think in and out of low level ketosis. I do like the energy bursts in ketosis. I do like to stack up a bunch of non-starchy carbs from veggies at night some days. 

Body stuff #4.  I get super, super dry eyes below certain fat percentages. Oh, boy. It may be normal aging but I do think keeping the higher fat diet does help my hormones in aging keep my eyes happy. Whoa!  Time will tell if there is a correlation. I'll stop in to the optometrist or opthomologist  if it continues. Could just be normal menopausal stuff. 

Work outs #5 I've added more modified push ups at home and squats. Wow! in even just a few weeks, I can see more muscle definition in my arms and my shape has changed in my lower body, too. I like it, as more muscle tone will help me with bone loss, core stability, and balance, and just day to day wellness.

Work outs #6 I've replaced running tabata style of work outs with rowing and some fast stair walking. I think that running, even 4 minute alternate- 20 seconds on , 10 seconds off is inducing my positional vertigo. There's lots of other sprint work outs- rowing, cycling, etc. 

That's it, my update. Blogging less but feeling pretty good and taking time for myself.

What didn't work in the past

Mind stuff #1- Thinking that my binge urges were intuitive eating ways that my body NEEDED my trigger foods- grains, sugars, processed junk. That by not eating it, I would binge. Well that was so messed up!!!! It only triggers more binge eating. Not my fault, but abstinance, with margin for the WIN now. 

Food addiction really does progress and get way worse. I needed a bigger and bigger dopamine hit to get food high. Terrible, really.  It's not my fault. I'm wired that way, but I do have a  personal and social responsibility to live food sober. 

Mind stuff #2 - Celebrating the scale being down by moderating skinny cow ice creams and jelly beans. Hey low points, Hey, hey, hey fat pants. This did not work.

Food stuff #3 & 4 I counted WW points instead of carbs. 200-250 grams of carbs a day, low, low fat kept me morbidly obese for many years. Sigh..... So many preventable ailments- like joint pain, migraines, acne. I had it all backwards, due to the current nutrition guidelines.

Workouts #4 and #5 I walked 4-5000 steps a day. Or I would chronic cardio it and train for half marathons. Both were not optimal and contributed to my aches and pains. 

Weight graphs. Daily weighing helps me not open the door to the binge brain. For sure!
Use it,  if it works for you Some people benefit, some people don't. Just like moderation and abstaining with food. Find what works, own it like a boss.  Be sure you are deciding for yourself ! Food addiction recovery requires a lot of critical thinking.- IMO.

Happy Summer!  

Saturday, June 11, 2016

Still here, my weight update soon, until then, some current topics, snapchat, salt, and a few rants...

Hey! I'm still here, just living a normal life and getting ready to shift into summer. Once my photographer is awake ready, I'll post my 4 year, 4 month update. Teens, it's like they live on 2nd shift.  LOL.

Snapchat- I'm on Snapchat.   User code is  gardengirlkp Want to see what I'm batch cooking food wise and garden  stuff on the weekend ? Follow me there. It's a load of fun and quick. I like it. I will stay young with new technology. Yes! Yes? No! No? Maybe so.... LOL.

RANT about weight maintenance:
Weight maintenance- Sometimes  I get a little grumpy. That I'm held to BMI, Weight, Waist measurements, glucose, and HA1c for steep,steep insurance discounts.  My health insurance offers so few weight maintenance tools that are truly effective.  I need to stay financially solvent and get my health insurance discounts, too. I'm single head of household. Yo!

Just glad I took matters into my own hands and did my own self experiments. Really, if long term weight maintenance is being required of me, then I need better tools than the standard whole grain , moderate all the foods. Oh, and the wellness website wanted me to practice baking my own bread this week.  Pretty harmful advice to many seeking good glucose control and weight management, in my opinion.

I'm OVER it. First world problems for sure... Why not me. Why not bust my butt ,save money and make my health optimal. BRING it... ;)
Weight maintenance, two plateaus

RANT about the low carb vs higher carb in Paleo/Primal/LCHF/ Keto world bashing one another. This is general, not aimed at any one person. 

Look, Listen here- bashing each other. Hey, does that help our low/no grain and low/no sugar message???  NO. There will be different sides and different n=1. Chillax and take a me, then a WE approach. Take a see what works and change up when it doesn't. Easy enough, but is it?

What works for you pre-auto immune may not work post. What works for you in your 30's may not work in your late 40's, 50's or 60's.  Get ready to dial it in then change it up due to age, auto-immune status, glucose response. If you are a guy, it may be much easier to lose weight, as it should be. If you are a post menopausal woman, it may be much more difficult, as it should be. Different approaches are needed.

Hey, n=1. Low processed foods. Choose folks to follow who are oaky with n=1 and who are getting good results themselves. Really, I want to model my Paleo/Primal/LCHF/Keto after those who walk the talk. Yo!!!! Low stressor outers, good life and adult management stills.

Find what works for you, then share your story, low carb, keto, moderate carb, etc. There's no one right way, but one that will work better for many. Be prepared to change it up as you age, just saying

I'd much rather see folks doing what works then telling their story.  I know lots of people who eat some grains and feel fine. I know plenty of people who are very low carb, no grains, no sugars and great. Some that abstain, some that moderate. 

Make the talking head match the action body- show us by your own example. Change it up if it's not working, stay the course if it is working.

I'm also over it. Another first world problem. Let's align together for dietary peace across the planet. 

Less rant, more bone broth

I used these silicone molds and my instant pot to make some homemade bone broth cubes. I find that mixing chicken bones with some beef bones gives me a good GI balance AND now that I have lower blood pressure- due to weight loss and my low carb lifestyle, I need some salt. Yep, I'm in the 25% of the population where I need salt to be well.

 I will pass out cold on the 100+ temps where I work. Inland  Valley temps in So. Cal are hot. Thank goodness Roger and the Caveman doctor podcast and the Paleo Nurses taught me about salt intake (pink himalayan and sea salt work for me well) early in my low carb Paleo days.

That DASH diet is really just terrible advise for me. I eat out maybe 2% of the year, this means I can adjust my sodium levels lower in the winter and higher in the summer, as needed. I don't eat processed standard american diets so I don't need that dietary approach.

I keep a bag of broth cubes in the freezer at work and drink half a cup here and there, as needed.

That's it! Social media, ranting, and food prep all in one post. At least it's out of my brain now.... Onward. How's summer going for you all?

Saturday, May 28, 2016

PaleoFx 2016 Livestream link (free)

PaleoFX 2015 Panel
Hello All,

PaleoFX is live streaming for free this year


I'm a touch sad I could not attend this year, but I'll be purchasing a month's PaleoTV membership so I can catch up on my favorite topics this summer.

The free live streaming this weekend is the BulletProof stage only.

What's working for me:  Eating a Paleo, Low-Carb, Real foods template, walking, gym 2-3X weekly to lift heavier, good sleep, meditation, support within my tribe.

What didn't work in the past: High Carb, Low Fat, Processed packaged foods, watching the Biggest Loser while eating Skinny Cow Ice-cream on the couch, sleeping 5-6 hours a night, anxiety, support from moderate eater based groups.

Here's to a full, vibrant life off the couch and out in your family, community, and tribe. Onward!

Hope you are all enjoying Memorial Day 2016.  Off to some Primal play in the sun..... hopefully we will see some sun later today :)

Cardiff-by-the-Sea May 2016, Break from the May Gray

Tuesday, May 24, 2016

#3 Weight Maintenance Tool- Support in your current food template, and the ability to change support systems, as needed

Support from within your current food template is key in weight loss, but it's even a more powerful tool and more influential in weight maintenance. 

If you've not mastered this concept yet for long term maintenance- that's okay. Some of the ideas in this post might be hard to implement. That's okay. Sometimes I resisted changing because I did not want to leave those I thought were in my tribe who, well, just were not the best fit for my weight loss to long term weight maintenance plan. Nice people, but not effective for my best fit support. 

Weight maintenance support is a process. One that you have to change up as you progress, because long term weight maintenance can vary, so support may also vary.
Choosing the best support in your food & life template in weight maintenance is key

My #3 tool - Support from those in your current food template, habits,  and change it up,as needed

Here's my theory
If I hang out by choice or circumstance with my food enablers ,and  I go back to my obesity food template, then I am more likely to re-gain my weight. 

If the Biggest Loser people could have gotten matched to a genetically similar long term weight maintainer for life coaching within their biological required wellness template, then it may have changed their outcome. Weight regain is common, but some do not regain the weight. There are biological reasons why, and some have been able to get support for their genetics and environment. It's not easy, but very worth that work and that wisdom.

I've done this before- lost weight, unsustainable maintenance counting point and eating junk, so I know first hand. Been there, did that.  I yo-yo dieted for 40 years. A lot of the root of it was not getting the life AND eating support I needed in weight maintenance.

Going out there, getting support, then changing it up was key.

Here's what's working now:

1. I hang out in real life with either people who support me in my Paleo/Low Carb/Low Inflammatory food template. Think PaleoFx, NSNG meet ups, supportive friends and family who don't enable. 

With the Paleo/LCHF/Low Inflammatory foods people- they are my people. No explanations or hassles with them. There's variability within the groups. But we have the same, basic structure for the ex-obese. 

With family and friends:
What do you need now they ask? I might answer, take me to Trader Joe's, I just flew in and need to cook for myself (after a family death). What do you need now? I need you to watch my daughter so I can go out and take a walk, I'll feel better. (neighbor when I was a single Mom and my kid was pre-elementary) What do you need now? I need you to bake the cookies when I'm out hiking tomorrow. Thank you. (visiting relatives wanting to bake old family favorites)

2. Online: I have people I can contact in real life, and in other time zones if I feel like I want to binge eat (say after finding out a close friend or family member died). You know who you are. Someone who is going to tell me to STOP or DON'T eat my triggers. Or who will help me come back to my senses quick. No sugar coating, no head pats. Because, food sobriety requires someone else with grit and functional problem solving, and critical thinking. Think OA sponsors, think habit changing coaches, etc. Someone who is outside yourself.

Hint: On Facebook, you can see who is still online and message that person. Just saying..   Also, popping into a group of people who will support you 24/7 is key- IMO.

3. Changing it up: I've changed where and who I hang out with online, just for time management sake. The time to meditate had to come from somewhere. More Low Carb High Fat (natural fat). 

What changes I've made:

What didn't work in my past:

1. Support in real life by By Choice: I had to change from WW Lifetimer weigh in's due to that wall of freaking JUNK food, the  WW candy bars everywhere. Add in the verbal bullying in front of the whole meeting,  from one of the WW leaders about abstaining. Ugh! Tricky to find solid food sobriety in that room, though, surrounded by bars, crunchy snacks, and frozen WW coupons.

The members were nice, but I thought that leader was going to call the WW police.....;)  OMG- abstaining is not restrictive, it's self care for me. Is it too much to want to hop on a calibrated scale once and awhile? The ladies and a few guys, 10 deep  line line to purchase  snack boxes all stacked up..... I knew it was time for me to step away. I used to be them, and it just never helped me once I was in my mid-30's.

And, this was before Oprah was lovingly staring at bread loaves on Instagram like there were puppies in that box. LOL...gotta laugh about this. Oprah's done a lot of good, but to someone leaning out and maintaining weight, many find bread is not one of the tools  I found it too tricky to find solid food sobriety in that room, though, surrounded by bars, crunchy snacks, and frozen meal WW coupons.

No, it's a starchy S food. Not puppies. I'll spare you the photo, but click through the link if you are wondering...

NOTE: Not all WW leader and members are like this, I know, I had one that was likely a food addict in remission. She flat out told us she could not and would not eat pizza (her red light food she called it), her trigger food. One person asked- "how many points in one slice of cheese pizza at Costco?"The leader asked the person- "Once you start, can you stop?" The answer was "No, I binge eat". The leader replied, "Well then, you don't buy the slice. You don't even spend one minute looking for the points value, it's too much."  I miss that leader a lot.

If I eat, even one bite, my FTO/extra grhelin genes kick up (also theory since I haven't tested my insulin/ghrelin yet) and that opens the door to my life long binge eating. 1,000,000 NOPES. I learned from my past.

I'm not a bad person, I don't need to moderate or count points harder. Really. It's easier than that. Much easier, surrounded by people like me, who abstain when abstaining is required. For some, WW will be a great system, for about 40% of us who require some sort of abstention, we have to choose well. 

2. By Choice online :Also, I had to change  some of my Medifast buddies, blogger buddies, Facebook group support "I'm switching to moderation" friends. Moderation based programs are as damaging to my emotional wellness as food pushers with the item in my face physically.

Paleo banana bread, muffins, cookies. Franken food protein dessert items (Yeah, even Medifast processed foods) Ugh!!! Sugar, high carb is just that- it's not good for me to look at my key binge foods. Even high protein = joint pain.

 There is no health halo in food addiction recovery. Even Paleo Junk food pushers- buy my Paleo cookies/fudge/food plan/Whole Foods Gluten free  cupcake made by grass fed, local bakers with cute kids selling it at a farmer's market stand.  LORDY, no!  I walked away from the SAD to stay away from the SAD.

These are not bad people, but in different tribes. And that's okay.

I'm still friends with many online friends,but not all. I did not come all this way to keep the SAD in my Low Carb/Paleo/almost no processed food template. More NOPES. Not as many NOPES as the moderation crowd, maybe only 1000X NOPES. If it works for them, awesome! 

3. The ability to change up as needed. 

Just as I was easing into full blown Ketosis and found a great group of folks, my body changed a bit and now I need to ease up just a tiny bit on the very high fat percentage and aim for an alternate, mild, ketosis style. Some days really low carb <30, many days more of a 30-40 grams of carbs a day from veggies. I may go higher, too, if my glucose allows.  I'm still in that Facebook  group. It is what it is.

I've been keeping my fat high, but not as high- say in the 63-73% for my macros instead of the high 76-82 %. Don't worry, I've not gone back to "low fat". I like my health too much!

Who knows when or if the next 1-5 years will bring more changes.I've got to do what works, my body will tell me, then I may have to change up support as needed. 

I've come to understand, I'm stronger in my "tribe"
I used to think that "We are stronger together", but now I realize, we are stronger in our tribes. I would suspect that within our tribes, we have closer dietary food templates and tools. If you are finding yourself surrounded by a tribe that is enabling you to go back to your obesity and overweight habits, routines, and foods, think about that. 

Change it up! Enabling can become a tribe all it's own" I can't and you can't either, so let's eat together, YOLO!" Life is not found in the middle of a cinnamon bun.

 Whoa! I've seen it and lived it. Not the greatest outcomes for my health. 

We are stronger in our weight maintenance tribes. Here's to choosing and changing to meet your needs. #wearestrongerinourweightmaintenancetribes

Your food template will choose you, then you can choose your support. Onward. Anyone else have to change support in weight maintenance? Here's to choosing the best fit.

I'll watch for hawks if you want to dig....meerkats, not puppies

Sunday, May 15, 2016

A bouquet of flowers to the Paleo Fire Fighter - We are stronger in our Tribe #1

A bouquet of flowers to one of "my tribe"- The Paleo Fire Fighter

  the @paleofirefighter on Instagram.

  • great coffee photos
  • great paleo meals
  • great example of a very active person keeping balance- fire fighter, paramedic, gardener
  • great example of a first responder keeping a food template that will keep him well
  • No doubt an influencer with his co-workers
  • great community member , helps his family organic  farm in Maine Wildfirefarm1

I've got to say that the Paleo Fire inspires me to brew coffee by hand and try different methods.

 If ever I feel down about fake food, the state of younger people only eating fast food, my faith is restored again after a few minutes checking out his instagram feed.

Bravo. We are stronger in our tribe. Kudos and please follow the Paleo Firefighter on instagram, and his family farm, too.

I've got a huge list of my personal favorite Paleo, primal, and real foods, and some weight maintainers, too. (lower on the real foods or paleo junk foods and less commercial) people that I plan to feature once a week or so. 


Saturday, May 14, 2016

My #2 weight maintenance tool, daily weighing for the WIN! Because my insurance bills are high and I want my discount!

**Discaimer*** This post is about daily weighing, because it helps ME. So if that makes you mad, or is triggering, skip this post. Daily weighing is an awesome tool for me, even during weight gain, data is king.

For other people, daily weighing may kick up their eating disorders. It's your perfect right not to weigh at all and skip my blog all together. Stick with your tribe.

For me, daily weighing is my #2 tool in weigh maintenance I'm able to keep my body weight in the normal range. Daily weighing for me is is quick, and recommended by Barbara Berkeley, MD in the Refuse to Regain book as a tough rule to adopt. (I'd quote the book chapter, but I gave my  book to a friend... LOL)

My health insurance will charge me an $40 extra a month to be above a BMI of 25!!! I get weighed and  waist measured and my lab work for glucose and HA1c tested for metabolic syndrome annually. Want to pay my insurance bills???....... I hear crickets. I'll take that as a NO.....

 ... Just kidding, as a single parent, I manage my weight and my bills like a fully adult like person who strives to keep my family financially solvent.. So I prioritize weight maintenance like a BOSS! I like to take the extra money and use it for travel with my daughter and for other things. Money does not buy happiness. But it does make life easier. For sure. I get $40 per month to not smoke, too. That one is easier with my childhood asthma. I'd be in the ER daily if I smoked.

And,daily weighing helps me with daily or weekly, small adjustments in food template and movement. Does my current food template and do my current movement patterns help me lose, maintain or gain? Fast data feed back. It takes longer to sit and watch patterns emerge. Having a cool, data crunching approach to weight maintenance is required for me.

So does a lower body fat, it does contribute to my day-to-day wellness. Less pain- emotional and physical. Lower cancer and diabetes risks. I have a handle on my body weight  and what I call food addiction after 40 years of yo-yo dieting. Sweet!!! Weight maintenance ties in closely to my life plan and goals.

NEWS FLASH- weight gain in weight maintenance can and does happen. Don't lose your cool about it.... but do adopt tools that keep you working on weight maintenance.

The current  scoop on my daily weighing!!! Learning to weigh in and not lose my cool is a skill.
Not once have I returned to binge eating over a gain on the scale since early 2011. I've had a 4-8 lb gain over late 2014 until now, mid 2016. My regular readers know this, since I post my weight graphs every month.

 A slow, steady gain. My doc says menopause combined with a post morbid obesity.   Stress could be contributing, too. I think of it as my old fat cell metabolism wanting to come back and live in my body.  Combine in post auto immune thyroid disease, and 2+ years of menopause, more of a desk assignment lately at work. Boom- It is what it is.

Losing my cool is NOT an effective tool for my goals.  Or my family finances. Truth!
Karen P's 5 year weight graph 2011-2016

I've been making small changes here and there and I'm holding steady in weight maintenance. I've even had a 1.5 pound loss over the month thanks to some small adjustments. We'll see if I can sustain it or not. Time will tell. My weight data and how my clothes fit will give me some feedback.

I've learned not to get overly happy or overly sad about the data.

Karen P's Monthly weight data 4-14-2016 to 5-14-2016  
Hey, I'm 5'1" and weighed in today (May 14,2016)  at 122.8 lbs. That's solid weight maintenance for me, no complaints. Am I more fluffy (subcutaneous hip and thigh fat, not abdominal fat so much) than I was early in menopause (2013-2014)? Yes. Is this a fail? No!  It's real weight maintenance after 4 years. It's real life.

I cannot change what I cannot measure. I promise you I would gain a lot more with less frequent weighing and open the door to the food addiction that will always be in remission. It stays there , one bite away... No cure, but remission is totally possible with work.

The future:
I would like to drop 3-4 pounds of FAT for overall wellness and optimal clothes fit, but not the extra 2-3lbs of MUSCLE, because I am more muscular, so 119 may be optimal for me rather than 116 at this point. I have a super nice plateau at 119 lbs.  I'll know when or if I get there. I won't compromise my muscle strength for a number on the scale.

Here's how daily weighing works for me:
1. Every morning: Hop on , hop off, record the data in My Fitness Pal and  move on no matter what. It's not good, it's not bad, it's just a data set.

2.  Weekly I'll look at trends and shift 1-2 times per week, then make dietary or even some movement adjustments. Mostly , food effects the scale the most.

3. Monthly I put my weight graphs here, on the blog. That goes a long, long way to put a stop on my slippery slope thinking. For sure!

4. How I handle away from home situations. I'll take a break if I cannot find a scale at the travel location or if I'll wake up my traveling partners or family. I won't, I'll skip a day. No big deal for me.

I've weighed in on a cruise ship, on vacations, and at PaleoFX 2015. I was determined that if anyone hassled me about weighing myself at PaleoFx I'd tell them to buzz off, really.... no one did because Paleo Peeps are generally pretty laid back about bio-hacking and n=1 data gathering.

Mark Sisson and Chris Kresser stayed at my hotel. I saw them every morning chatting about stuff at breakfast. Nobody said boo about anything about what I did or ate. In fact, one speaker even talked about daily weighing as a tool for weight maintenance and used my example in a  talk presented at PaleoFX '15 (Dean Dwyer) That's my tribe!!! Chilling with the n=1.

No need to take away my Paleo Card for daily weighing. Bio-hacking , the n=1 is accepted and encouraged within the space.  Really, the scale is one tool. It' doesn't measure my upper body strength, my flexibility, or my sleep or my attitude or intentions. It measures my total body weight on that date. DATA. not good, not bad, just one number.

It is what it is. Small price to pay post almost eating myself to death. Big benefits to me. Plus the extra money. Hey! I'll show you vacation pics later... LOL.

Here's what didn't work in the past

1. Avoiding the scale because I binged on low points WW foods and low fat foods- because I thought dietary fat made me fat ( it was the sugar and carbs)

2. Weekly knowing I had gained weight from binge eating and as a symptom of food addiction, but not doing one dang thing to stop it.

3. Maybe, maybe weighing monthly and thinking, well, I'll start on Monday, so last supper on Sat-Sunday. Oh, and Wed I have to teach a class to my peers so I might as well medicate with candy...

4. Letting other people decide what habits were best. Really, its okay if  you don't like it. Find a group of people doing what you do and embrace what works for you. We are stronger in our tribes.

If you don't weigh daily or do, that's okay. Once you hit 50, you give fewer cares about ineffective methods or what others think. And that's a good thing.

Here's what didn't work in the past while counting WW points  and calorie counting and intuitive eating- so painful for me, so ineffective. Ugh. Weight gain. Easy to see from the graph. You can see I lost weight when I weighed in daily or weekly.

 Karen P's Weight Gain While counting calories, WW points, and other ineffective methods
WHUT? These two cats are the only two that care if I stop to weigh-in before breakfast