Wednesday, July 30, 2014

More $0.99 e-books - Kindle Edition- Cholesterol Clarity and Eat the Yolks- limited time

Alert! Limited time. More inexpensive Kindle books by awesome authors: I was able to get these books for $0.99 in the kindle edition ( Death By Food Pyramid was listed on Jimmy Moore's page, but I could not locate it for $0.99 at the writting of this blog post)


Thank you to Jimmy Moore, Liz Wolfe and the other quality Paleo/Low Carb/Primal book authors for making their e-books available at sale prices.

So many great books, so little time. :)

Monday, July 28, 2014

High School Reunion- overweight, normal weight, and weight maintenance

Highland Park, Kokomo, Indiana

 I've got a 30 year High School reunion coming up in my home state- Indiana.  Back home again.

I've been in San Diego for 20 years , so California seems like home.  My close relatives live out West, too.  I still like visiting with family and friends when I return. I could do without the seasonal allergies, though.

As far as weight goes, my classmates have seen me yo-yo diet all over the place. I put the YO in yo-yo dieting after 40 years. I've known many of my classmates since kindergarten

In the past, I had major life changes at all the reunions I attended.
Graduation:  normal weight, about 5 pounds higher than now. (1984)

10 year - didn't attend that year, about 30 pounds overweight. (1994)

15 year- didn't attend due to to an international trip, normal weight, about 10 pounds higher than my current.  (1999)

20 year reunion- attended, normal weight- 10 pounds higher than current.

25 year reunion - attended, highest weight ever - 70 pounds higher than now (2009)
August 2009 and July 2014


30 year reunion - attending , normal weight,  lowest weight since Freshman year in HS (2014)

Thoughts, beliefs and feelings :
1. I knew I would still be maintaining my weight loss in 2014 when I got to goal weight in 2012
2. I will be rocking a little black dress for the reunion dinner.
3. I feel like myself at the lower normal weight
4. I'm glad I attended my other reunions at all my weights
5. I don't give a rats a$$ what anyone thinks about me any more from weight or other perspectives.
6. I thought my 2009 blouse made me look "thin" when I bought it. When I saw this photo when I returned home, I realized I was very, very overweight, but didn't do anything about it for 2 more years.
7. I DO really care what I think about myself and I deeply care about myself, feeling my best, my best health- physically and emotional
8. I won't be shying away from cameras or photos
9. I will be focusing on remembering the good times and catching up on our lives.
10. It's just good to be me now. 
11. The Indiana humidity and heat and travel are all much easier at a normal weight.
12. I'll stay on my food and exercise template while traveling. Because my food sobriety doesn't take a vacation.

There you go! What I think, believe, and feel in 12 bullet points.

What's working now:
1. Low-inflammatory, Paleo style diet for overall health and weight maintenance
2. Daily habits (weighing, walking, strength training, food template, stress relief and work/family/balance)
3. Good emotional boundaries
4. 1-3 Owning my own stuff, so I can just be myself

What did not work
1. Moderating junk food, eating sugar & wheat, counting calories/points- lower quality of health
2. No daily habits to support my goals (didn't weigh, didn't exercise, ate whatever, used food to cope, didn't put myself first life balance)
3. Didn't know how to set emotional boundaries until I was taught.
4. I didn't own my own stuff, I didn't feel "like myself"

Anyone have any High School Reunion stories to tell?

The take away:

Self-efficacy Rocks!

long road to my friends' Indiana home



Saturday, July 26, 2014

Summer mode - sunsets, salt, and a big welcome to new readers

I'm in full summer mode:

What's up with me:

1. Sunset beach walking after work
2. Sweating a lot due to the high heat and humidity
3. Salt. Sea salt and Himalayan salt = awesome
Conventional salt = weight water gain and puff. It's temporary.

I've been working on getting better sleep quality and that's impacting how often I blog.

Fine by me. I've been fully working my food, exercise, stress relief and even gardening!!  Ah, sleep. No easy task during the higher coastal heat and no air conditioning. Coastal San Diego.. I know.... tiny violins are playing a sad song for me... It's only hot for a few weeks here over the whole year.

Welcome: If you are coming over from the Compulsive Overeating Diary podcast #65 where Laurie gave me a huge shout out, welcome. Ask me questions in the comments. There is no right way to lose weight, address compulsive /emotional/ binge overeating. One thing was for sure for me, there are ways that work better for people and choosing one can be a matter of life and death, literally.

Today's big take away for any new readers: Had I not started losing weight, then addressed my binge eating in the form of abstaining from wheat, processed sugar, I would likely not be here right now, or I'd be post heart attack. First things first- getting my weight down and my hs-CRP ( I was at 6.8 mg/L down to 2.8, then 0.8, and finally 0.4. ) allowed me lower my risk ASAP. Then I addressed emotional/binge eating

 For me, it started with food. Food either helps to keep me well or makes me ill. Low inflammation or high.

If you address your binge eating first, then your weight, kudos if that's right for you. There is no one right way. But being alive sure is an awesome bonus. I did not let me get me and I'm standing here typing this and sipping  some coffee, because I prioritized my weight loss and reduced my risk. Differences in Genetics, disease management, food preferences, age and activity levels will all play  into weight loss, weight maintenance, stopping emotional eating, over all health, etc. 

Here's to finding what works for you!

Here's what's what's working for me:
1. Walking at sunset and early in the AM near the coast to beat the high inland valley heat during the day.
2. Better sleep experiments. Ah... sleeping well is awesome! It's the best feeling ever.
3. Getting sea salt and steering clear of conventional salt as much as possible. I still have some conventional salt, like this Chipotle salad (chicken, lettuce, mild salsa, sauteed onions/peppers, and a heap of guacamole.) Eating out happens. Not very often.

Here's what didn't work in the past
1. Not adjusting my walking and using excuses like "It's too hot out to walk". There are times that are dangerous to walk due to heat stroke, but adjusting my schedule to outdoor walking is totally do- able.
2. Letting the cats, high carb diets, and TV keep me awake at night
3. Eating lots of salty frozen diet dinners

Onward. Feel free to say hello in the comments if you would like. :)

Saturday, July 19, 2014

New podcast review- Compulsive Overeating Diary and ready to hit the beach- Summer Saturday

All right! Summer is in full swing. I've got all kinds of blog topics swirling around in my head.
 One thing is for sure.. I've been missing my beach walks recently, so I'll be remedying that soon.
Capo Beach, June 2014

 Here's a new (to me) podcast that I've been enjoying. I'm happy to see more podcasts by long term weight maintainers. I personally believe that there is not enough support, information, tools, education, and real life examples around the topic of long term weight maintenance.

Check out iTunes and download a few of  Lauries' podcasts if you see topics that interest you. Keeping my head in the continuing education part of long term weight maintenance is a critical step for me maintaining my weight. One of the way I do that is by listening to other's stories.


2. Laurie Weaver: Compulsive Overeating Diary Podcast




Why I like Laurie's podcast:
1. She is a long term weight maintainer
2. She records her podcasts while she's thinking on her walk, bird and nature sounds are a bonus!
3. She talks about what works and what doesn't work for her
4. The topics Laurie talks about are very common to many weight losers/ maintainers
5. Laurie is honest with her feelings and thoughts
6. Laurie facilitates and uplifts other people with her shout outs and connections via Facebook, Speak pipe on her blog, Twitter.
7. Laurie gave me a big shout out in Episode 63 (thank you Laurie!).

Laurie's path is on the intuitive side- eating, exercise. For myself, I suspect I'll never be an intuitive eater.. in fact letting go of that goal helped me to move into the right eating plan for me. I do enjoy listening to Laurie's progress and the deeper understanding of what she's thinking!

Bravo to her for sharing her story. I found Laurie's podcast when Alen Standish interviewed her on the Progress Not Perfection episode 42.

What's working for me now:
1. De-stressing by walking at the beach
2. Listening to podcasts on my walks
3. Keeping my head in the game for long term maintenance and adopting only what works for me.

What didn't work  in the past:
1. Not taking time for myself to de-stress
2. Not continuing to learn more around the topics that I was working on that were new to me.
3. Thinking that I HAD to be an intuitive eater to be successful in long term maintenance.  The only thing I HAD to do was to take what works for me and move on!

Safe Travels to you all as you enjoy your weekend. More podcast reviews to come!

Thursday, July 17, 2014

An awesome ebook by Mark Sisson "The Primal Connection" on sale 7-17-2014- check it out quick!

Mark Sisson (The Primal Blueprint) book author has a sale. For at least right now, the Kindle version of The Primal Connection is only  $ 0.99

Here's the link to Marks site, the blog post, and attitudes of gratitude.



I can't say how much longer the e-book will be $ 0.99, so download it now. A big shout out to my bloggy friend Lynda over at "Living the Life" for the great reminder. Thank you!

Once I read it, I'll post a review. Thanks Mark's Daily Apple and Mark Sisson. Awesomeness. And Gratitude. Always.

Karen P.

Sunday, July 13, 2014

A guest post over at Gwen's page- Why I don't eat food I didn't bring to my work

Hello All,
May 2010

Gwen is on vacation and I guest posted for her. The topic:
Why I don't eat the food that is set out at work.

Here's the  link to her page and my post

I just powered through another big round of potlucks, parties, and food being set out in break areas. Always happy the days after that stayed on my food template.

I even found this old photo of myself  at work, with evidence. Carrot Cake. this is me in 2010 about one year before I started loosing weight. 

Life is so much different now. I would not trade foods with grain, processed sugar and other snack foods for my life now!

July 2014
Head over to Gwen's and check it out the post.

Saturday, July 12, 2014

2 years, 5 months weight maintenance update


I'm over due for my July 2014 weight maintenance update.

For you Paleo-sphere people who just don't like this sort of thing.. move along and skip this post. I weigh in monthly with an update. Daily weighing works great for me.

Highest Weight: 187.4
Current weight : 118.2
Weight Range: 113-118
Years in Maintenance: 2 years, 5 months
Height: 5'1"
Age 48
Menopause: two full years this month.

Weight: I think I've settled in at the 117 to 118 range long term.

Strength training: I've been increasing free weights and the weight on the machines (row, chest, shoulders). I'm the strongest I've ever been in my upper body.  I can move file boxes at work around like a BOSS!

I pick up those 5 gallon water cooler bottle and scare the be-jeebers out of everyone at work. It's both funny (and a little sad) that people expect you to NOT be able to do every day sorts of strength things. "We'll have to call someone to move those boxes!"  "Oh wait til _____ (name of a man) arrives to refill the water cooler".  "Don't hurt yourself".

I get it. I don't want a back injury, and I'm cautious myself.  I do want to be able to do the majority of regular day-to-day tasks until my last days. I need to lift heavy to keep my bone strength.

I have a family history of osteoarthritis, lumbar stenosis, and many of my relatives being physically disabled due to metabolic bone diseases in the second half of life. I've decided that I don't have to follow this pathway and that strength training in my upper body, a diet that allows good absorption of the right vitamins and minerals- calcium, K2, D3, magnesium, etc.

It's all about absorption, in my opinion. My relatives were all champion milk drinkers. From what I can assume, that calcium wasn't absorbed. Absorption, strength training, low inflammation. I'll be asking for a baseline dexa scan from my doc later this fall.

Bone broth: YES! I've been making a batch of chicken broth and adding to the bones in my freezer. I have a cup at lunch and a cup while I make dinner. I try to off set my thyroid meds in the morning so I stopped drinking bone broth in the morning. I'll do a separate post on that later...

My Fitness Pal food tracking: Switched up one vegetable serving at lunch and I'm less hungry through out the day. One serving of bell peppers!  I'll do a separate post on that, too. I have been tracking my food for carb range data. 

Emotional eating and binge eating: No big urges to do that. Probably the longest I've gone. I attribute it to long term remission, abstaining of trigger foods, eating almost no processed foods, cooking 98% of all my meals at home.  Best choice ever to transition from weight loss to weight maintenance by "opting out" of grains and processed sugar.

My 2 cents: No grains, no processed sugars- underused in the world of weight maintainers who would do well on low inflammatory diets for long term health. Yes, I know it's not for everyone. That's okay.  Glad I experimented with an n=1 for myself this time around.

#NSNG... No sugars No grains... Just saying..


What's working now:
1. Strength training 2X per week
2. Bone broth 2X per day
3. Daily weighing
4. Abstaining from grains and processed sugars

What did not work in the past:
1. Not doing upper body strength training
2. Drinking skim milk thinking I was protecting myself from bone disease.
3. Avoiding the scale and expecting great outcomes
4. Moderating all foods so I could line myself up with the majority of popular diet opinion and not binge eat. (Ha, Ha... gotta laugh, otherwise I will cry on this one... )

Hope you are all well and enjoying your summer ( for my Kiwi and Down Under Friends- your Winter)