Saturday, January 12, 2019

January 2019- slow but steady loss, early time restricted eating for the win!

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.

Totitude 2019
Epic winter beach combing

Sea glass
and winter sunsets
Carlsbad, CA January 2019

Phoenix Airport, Smashburger for the travel WIN

Snow!!! Prescott, AZ 2019
Mountain and desert hikes.
Dixie Loop Trail, Anthem, AZ 2019

Tuesday, January 1, 2019

December 2018 Weight Maintenance Check-in - I've done nothing but gain weight this year- still in range tho!

***  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

Intagram polls

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

Monday, December 24, 2018

Food Sober Christmas 2018

Hello All,

I'm having fun with my family, friends, a little bit of time off work now, more later.

My weight is stable, yet high in the maintaining range. I don't really regret yesterday's salty BBQ. Not sorry. LOL. So meaty, so good.

Firehouse Ribs, San Clemente, CA. 
Christmas dinner with the fam bam, 2018.

Here's to abstaining from known trigger foods, having fun and living life free and clear from food addiction. This is my 8th year of food sober living. It's so worth abstaining from my food triggers.

Here are some cool holiday photos. Christmas in Southern California is different from Indiana. Play this song if you are a Hoosier celebrating outside the great state.

Here's what we do in So Cal for Christmas. There are plenty of opportunities indoors and outdoors that don't involve putting food in your pie hole.

Hang a wreath on the life guard tower, Laguna Beach 2018 

Check out the King Tides while staying safe on a cliff trail, Terra Mar Carlsbad, 2018

Check out the big surf, safely, watch for sneaker waves, Moonlight Beach, 2018

Decorate a tree, beach themed.

Cool sunsets and photography with the family.
Dana Point, CA Dec 2018

Eat, yes but hey, low carb, keto, Paleo, Carnivore. Dial in your own food template; the outcome Lean, muscular, and binge free during the holiday. Find what works, do that. Leave the binge brain excuses behind.

Choose wisely what you put in your body. Thoughts, food, physical and mental health.  Keep what works, leave the rest behind.

Happy Holiday's, Merry Christmas, Happy New Year. Here's to your own food sober living. 

Don't let the food pushers get you down. 

Sunday, December 2, 2018

Slight change in food choices along with 18:6 or 16:8 fasting for the WIN Dec 2018

Here's that update, Dec 2018.

I'm getting better and better satiety signals. Whoooo, hooo!!!!! I've gone 45+ years without them, so I'm done getting mad when I do get them (why, why now? What the heck??)

The likely root cause:  That extra ghrelin gene expression I've had since the age of 6, coming out to play. Ghrelin is a hunger hormone. This SNP is one of many, so it does not act alone.

So why, why after all these years? Who knows. But I did stumble upon some very small food changes, along with early time restricted eating 18:6, or 17:7 or 16:8 work out great for me.

The food changes are these

1. Prioritizing Red Meat

Yep! Ribeye, ground beef, beef ribs, top round (leaner), chuck roast are all my favorites. I feel so young and good and thin when I eat meat. #meatheals  Indeed. I'm not carnivore, however red meat is super great for my mood, my attitude, how I feel health wise, and for my gym strength.

For me, red meat is essential to health, wellness, and weight maintenance.

2. Prioritizing meat off the bone- chicken thighs, drumsticks and sometimes wings, along with bone in ribeye, beef ribs

Thank goodness for the air fryer. I've become an expert on cooking bone in, skin on chicken thighs.

3. Animal Fat for cooking at higher temps I still use olive oil for dressings, but for cooking high heats- stir fry, getting a good sear on meat, etc

  • rendering extra fat from cooking ribeye (I cut off the extra if there is a nice fat cap)
  • grabbing the chicken fat from cooking thighs in the air fryer
  • or pouring off lard from occasional baccon (I don't eat much but prefer lard in some meals)
DON'T worry, I'm not butter chugging here, just normal amounts for cooking

4. Adequate plants- the ones that I know don't jack up my glucose or gut.  Too many veggies and my colon is wrecked. Pain, bathroom troubles. bad stuff.  Too few and I get weird GI stuff. 

Veggies, Cooked or raw, but some volume with the meat seems to help with my hungry or full signaling, so volume. Big assett salads work for me, too. 

Sometimes more, sometimes less. I'm still at 27-50 grams total of carbs per day. 

  • Kale, cabbage, broccoli, broccoli slaw, Brussels Sprouts
  • Carrots, Red bell peppers, onions, garlic
  • Occasional jicama, beets, lemon slices, lime slices
Beef Brisket, spring mix, broccoli, peppers, cabbage, beets

Onward and keep doing what works.  I'm 99% Neanderthal in my 23 and Me. Not too hard to imagine #meatheals for me. 

Glad to be rocking the heck out of my n=1. Here's to making your own best weight maintenance.

What didn't work in the past

0. I ate constantly- morning, noon, afternoon, evening, bedtime. Food addiction SUCKS!

1. Being afraid of red meat because I thought it would give me cancer- not true for me
2. Only eating non meat subs- like tofu. Oh, I felt terrible after I ate these.
3. Pretty sure that lard was going to clog up my arteries. Had I looked at my hs-CRP of 6.8 I would have figured out it was all those low fat, heart healthy grains that put me at risk. Sigh.
4. Not taking my glucose after eating potatoes, rice, and other starchy foods that put me at risk for type 2 diabetes. Measuring glucose 2 hrs post was super key for me not being a diabetic. 

Wednesday, November 21, 2018

8 years of Food Sober Thanksgivings- Keep Calm and Weight Maintenance ON!

It's my 8th year of Food Sober Living and Food Sober Thanksgiving.

Keep Calm and Weight Maintenance ON!!!! (#KCWMO)

I'm also taking David Garcia's Thanksgiving pledge. (link) He's been #KCWMO longer than I have.

A lot has changed. But my clothes have not. Still wearing my size 6 revenge pants.

Not dead yet from eating red meat. In fact, I'm living my best life ever. Lowest amount of pain, allergies, acne, and illness. So glad I figured it out, never would have thought I'd be aging in reverse.

You'd better bet I'm going to have a big plate of beef brisket, salad greens, and some 85% chocolate on my plate. And, yes, my clothes will still fit. 8 years of it. Love it.  Eggs and Kale for breakfast. Will probably make some bacon, too.

I'll be fasting after 2pm. Keeps me lean.

Keep calm, weight maintenance on #KCWMO

One thing that I still have to remember, since I've been food sober so long, is that I am still a food addict in recovery. I can still fall prey to my own slippery slope thinking.

So to my brothers and sisters who abstain from their binge triggers, please know that you are not alone. I will be abstaining again, for the 8th year in a row.

Thankful for all that I have and for my commenters. Thankful for thinking for myself and good risk assessment tools. A life better than I could ever imagine.

Thankful for the ability to take long beach walks!

Saturday, November 17, 2018

Fall 2018 Challenges in long term Weight Maintenance- an example of a 10 day gain, and plan to return to normal

Here's my Fall 2018 Change (temporary spike in the scale)

Challenge: My weight wants to come back. I will not let it.

Normal stuff: I had a touch of something- probably viral, could have been a mild UTI but now it's gone, feeling better but my weight spiked a couple of pounds, and now I return to my cruising weight.

Challenge was I wanted to drop a pound or two.  I get what I get. I do not throw a fit.

What works:
I do manage my food and thoughts. I track my weight.

I wait for the root cause to be dealt with ( in this case sleep and time, and food and scale monitoring.)

Outlook: I expect to be back to 120-122 level here in the next 10 days.

What didn't work in the past: 
As a food addict in recovery, at Halloween and now Thanksgiving, I could have used it as an excuse to go back to food addiction. 

I don't sit there and cry about it. I Keep Calm and Weight Maintenance ON!   KCWMO.

Keep calm and Weight Maintenance on!  Let your root cause analysis determine risk, actions, corrections, and any preventive measure.

Calming Sunset, Carlsbad CA 92011

Tortitude from the IKEA Winter Cat House

Next post, I've had a small change in eating, so I'll be talking about that.

Hope you are staying within your Food Sober living parameters this Thanksgiving. This will be my 8th food sober Thanksgiving. Loving it!!!

Sunday, November 11, 2018

New Cholesterol Guidelines 2018- What is an Artherogenic diet and more important, what is MY risk, whatever works!

If you don't read my whole post, read this tweet thread
(I'll repost with screenshots if the emedding doesn't work)

*Edited to update TG/HDLc ratio- (correcting ratio)
**Edited to update pattern A (outdated biomarker, but still on my lab work)

Where I stand as an interested party in cholesterol guidelines

My History, so I can assess my own risk. 

My opinion: YO! Dudes and Dudettes, risk assessment will help with decision making. And, I can ask or pay a small amount for a second opinion to top experts, with the most current info and are used to seeing people like me.

If you are accessing your own risk, then making risk based decisions = You are winning at life.

The details: long story

Before 2012
A. Perfect lipid panels while obese-

  •  40 years of obesity and yo-yo dieting. 
  • 20 years of WW style low fat dieting,
  • f requent and painful binge eating sessions
  • Nearly diagnosed type 2 diabetes (corrected by diet and fasting before diagnosis),
  •  borderline high blood pressure, 
  •  had to get off birth control pills to bring down blood pressure, still higher 
  •  Hashimotos disease at age 31. 
  •  My hs-CRP was 6.8. 
  • My HA1c was 5.7
  • My fasting glucose was 90-100's
  • BMI was 35!!!! 
  • Massive joint pain
  • Frequent migraines to the point I missed work and travel.

DANG, the visceral fat tells a story
May 2011, perfect lipid panels!

B. SNP's: I have that 23NMe report with Promethease , so I don't shy away,

Genetics that code for

  • multiple SNP's for childhood and adult obesity
  • multiple SNP's 2 diabetes,  
  • joint pain with statins, 
  • poor outcomes on statins, aka- likely not effective
  •  low cardiac risk, no family cardiac history, 
  • one grandparent with stroke and high blood pressure. 
  • Some funky gene SNP's that lend them selves to good outcomes with 16:8 fasting.

Now, I have to figure out what to do: Meds or No cholesterol Meds? LCHF? Fasting or no?

As most of you know, I'm a cholesterol hyper responder. Three of my cholesterol values run higher when I fast and when I eat Low Carb and fast 16:8

So I run high
1. Total Cholesterol
2. LDL
3. HDL

While my other bio markers are low and have gone lower or favorable.

4. low Triglycerides
5. favorable TG/HDLc ratio *
6. low Fasting glucose
7. low HA1c
8. low BMI
9. low Resting heart rate
10. normal Blood pressure
11. clothing size 6, petite
12  Joint pain super low, no ibuprofen in a year
13. No migraines after a 30 year history
14. Little or no binge urges after binging 40 years
15. 0% coronary calcium scores
16. Normal carotid medial thickness and vascular screening
17.  **Pattern A Lipporotein
18. Normal Lp (a)

October 2018, loving low visceral fat life

No one can assess risk except you ,with your doctor's help and some second opinions and biomarkers and imagining tests. 

  • statins, no statins
  • low carb, low fat
  • abstain from sugars & grains, moderate all foods
  • migraines (no meds) or eat migraine triggering food (cover with meds)
  • skinny jeans vs XL stretchy pants

Hmmmm.  That's my N=1. Do your own. It costs me $130 a doctors office visit. Can you imagine my personal finance situation if I had stayed obese? Not to mention the many prescriptions I escape. I can cover my thyroid meds easily- I would have been on 5-10 other meds had I not changed up my situation.

Good risk based decisions means health outcomes I can live with , day in day out. 

Onward and here's to using good tools, new reference ranges, and getting second opinions as needed.

Time go get comfortable with personal risk assessment, decision making, and life in general. I can await and donate for new cholesterol reference ranges. I'm sitting on weight maintenance island. Waiting with and for others.