Thursday, October 26, 2017

Run! From fun-size Halloween Candy 2017 because obesity and diabetes are far from FUN! 7th Food Sober year

RUN!!! If you are an abstainer, I'll hope you are like this Sandpiper. RUN from slippery slope thinking at Halloween.

Run from these slippery slope thinking when considering moderating fun sized Halloween Candy. Because Obesity, Binge Eating, Diabetes and complications are far from fun.

Think about the time lost in life- brain space and painful diseases that stinking thinking brings. It's so NOT FUN!

What didn't work in the past

1. I can eat just one (nope! I'm a food addict, I used that excuse all the time, It was never one)

2. I can buy candy I don't like and pass that out ( proximity = high chance of binge)

3. I can buy candy and bring the left overs into work (what left overs?)

4. I can bring it into work ( I must have hated my co-workers, sorry peeps!, They struggle, too)

5. Everybody eats Halloween Candy, it's okay for me to moderate (no, not everyone eats this crap)

Obesity and Type 2 Diabetes are at record levels. Good news, remission is possible. But only if you as an individual choose to walk away from the current environment and stinking thinking.

What works now

1. I abstain from all candy  ( exceptions small amounts of planned 85% or less often 70% chocolate)

2. I buy small amounts of candy to hand out ONLY if my other family member wants to do so. (I recognize not all people need to abstain 100%)

3. I make any extra candy hit the trashcan, with bleach poured over it. 7th year, no dumpster diving. Yaaaay!

4. My co-workers deserve better. I'll bring in meat or vege, or spices, or olive oil to share for general use. All holidays do not require junk food to celebrate.

5.  Food addicts in recovery, Keto, Low Carb, Paleo, Type 2 Diabetics, Type 1 diabetics, NSNG and more- Many of my friends and support group abstain from Halloween Candy. Ain't no big deal. YO!.

Recovery is sweet enough. Here's to a Food Sober Halloween 2017. You deserve health and wellness, not painful diseases and struggle. Onward!

Saturday, October 14, 2017

5 years, 8 months long term weight maintenance, lowest adult weight, longest time in maintenance!

May 2011 to September 2017

May 2011 to September 2017

Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  112.6  lbs
Keeping off    74.8  lbs

Time in maintenance 5 years, 8 months

Age 51
Menopause 4+years
Height 5'1"
BMI 21.3
BMI ave this month 21.5
BMI ave last month 21.5
Glucose (fasting & 2hr post this month range 79 to 109 mg/dL)
Ketone blood= 0.2 to 0.8 mmol/L

Food Template:  Paleo, LCHF,  Keto-( due to fasting ), 
Total Carb ave = 31 grams per day
Net Carb ave = 22 grams per day

Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate or 1-2 squares of 70% chocolate, maybe 4 squares on the weekends, Okay. LOL!
** Tiny bit of stevia in my Natural Calm, magnesium supplement

12:12.  I'm alternating short TRE with the 12:12, most days
Food Timing or Time Restricted Eating Window  (TRE) or Intermittent Fasting (IF) 17:7 or 18:6 (1X per week)

17: 7 example:
17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Or 18:6, I change it up a bit

12:12 Example
12 hrs fasting (water only)
12 hours eating, 3 meals, one small meal (no protein)
Eat 6am, Stop eating at 6pm

Auto-Immune Hashimoto's Disease 1997, 100 ug Synthroid daily
Food Addict in Recovery: 6+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 11915  ave steps per day,  August

Weight lifting : 1X per week, 

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 14 stairs (Apple Health Kit)

Flexibility and stretching: 2-3X per week at home or gym- sit to stand to sit. 

Meditation 1-2X per week, Headspace. 


Lowest adult weight, longest time in weight maintenance. Really, looking at the 2017 graphs, I've been more stable this year than any other year in long term weight maintenance. 


Insurance blood draw, everything looks great- my total cholesterol and LDL are high (lean mass hyper responder for cholesterol), yet my HDL is a whopping 101, triglycerides are 68,  hs-CRP is 0.6,  HA1c is all time low 4.8

Cholesterol/ HDL ratio is 3.7
Triglyceride/HDL ratio is 0.67

Blood pressure 106/68
Resting Heart rate ave last month 56 bpm

Yep! Lean. Muscular, Energy is high, joint pain low. Sleep is pretty good. Mobility is excellent.  $60 per month insurance discount 5/5 parameters. 

What's working for me now
1. LCHF and Time Restricted eating for the win!

What didn't work in the past
1. Low fat and eating allllll the time. 

There will be GRAPHS. 

Saturday, October 7, 2017

Facebook Live Interview- Everyday Success ,we chat long term LCHF weight maintenance Oct 2017


Air Date was 10/7/2017
I chat all things

  • weight maintenance
  • my experience being obese as a child
  • why I won't be consuming gluten pastries on my next trip
  • Refuse to Regain, Robb Wolf, Sarah Fragoso, and Jason Seib (early influencers)
  • getting to the root cause of your obesity
  • gene testing and how I used the results
  • not to worry if you have the obesity and Type 2 Diabetes & genetics, LCHF is delish!
  • glucose fasting levels if I choose to go off my plan
  • the Feldman Protocol for health insurance discounts
AND MORE!   Facebook, Every Day Success, Together Inspiring Others (if the link is not working )

Sunday, October 1, 2017

Current topic from twitter Week 1 of Oct 2017- behavior change

Behavior change, with the ALL the data, wasn't that effective for me either.

May 2010, yes I binge ate that frosting!! 

  • I had to feel poorly
  • I knew that I was going to age poorly late 40's, early 50's
  • I had to see someone close to me pass way too soon
  • I had to see my HA1c reach 5.7%
  • I had to get a lot of aches and pains and lose my ability to do my favorite things
AND STILL, the addictive nature of sugar and grains kept me hooked from January to April 2011, I was in a contemplative state.

For me personally, a perfect storm while WITHIN a completive state. 

 What worked:
I knew all about type 2 diabetes from working with a diabetes clinic in large, urban, medical center. It took me BOTH feeling bad with T2D blood work AND having someone close to my age drop dead from Type 1 diabetes complications.

Wanting to paddle a kayak and hike a long time and knowing that I could have it, only if I addressed my root causes.  So yeah, abstaining from binge inducing foods for the win! I had to want something bigger than getting "food high" from sugar.

Paleo, LCHF, and Keto (via intermittent fasting) all helped, too. Better hormone signaling. Few binge urges. Excellent mobility, strength. A lot less pain and no migraines.
June 2016, long term weight maintenance

What didn't work
1. In effective ways that didn't address food addiction at the root cause. So intuitive eating, WW meetings preaching moderation. (except the ones lead by my leader who talked frequently about "red light food avoidance")  I lost weight, but didn't stop binge eating and couldn't keep the weight off.

Take away message: next time you are ready to change, grab some Gretchen Rubin books, study habit change, and get ready to be honest and do a lot of hard work. It was so worth it. But don't take my word, do the work work. I found it did pay off, in the long run.

Be honest, don't stay stuck in the same diet group circles if your current food plan or food environment, or family group is not the right environment for your change. Onward. Echo chambers feel good, but may not be effective.