Perfect Health Diet – Week 2

It’s been over week so far and I’m starting to settle in to my new routine. Eating some fruit or starch every 3-5 hours seems to be the ticket for keeping my blood sugar stable. I really do need to keep it to one serving at a time (one small piece of fruit; half cup of starchy veg or rice) or else I activate the carb monster who just wants to keep eating and eating. I only eat the starches with meals so they’re paired with protein and fat. I do sometimes eat fruit on its own for snacks, and thankfully, that doesn't seem to cause any issues – maybe it’s the fiber and water that naturally comes packaged in fruit…

I have noticed that I’m a little more emotional lately. It’s not the horrendous mood swings of my high carb days, but it’s noticeable to me. I haven’t had any melt-downs or anything, I just feel little more raw. I will stay tuned in to this and see if this evens out, becomes my new normal, or what. As long as I don’t start going off on Cute Man like I did in the past, I think it’s OK.

One thing I have been emotional about is my weight. When will I just get over this? I am determined not to weigh myself for at least the next month, to give this a real shot. My clothes all fit fine, but I feel like an extra little roll has returned around my middle. Is that just from my glycogen refilling?

As these thoughts swirled around in my brain, making me doubt the road I’m on, I came across Stacy’s post about Fat Phobia today. It galls me to know that after all I've been through, all I've earned, I am STILL hung up about my weight. Reading that made me confront the fact that despite my lip service to acceptance, I am still on a weight loss journey. I talk about focusing on health first, but I really want that to result in losing excess fat.

I am quite familiar with the concept of Fat Acceptance and was very into the idea of Health at Every Size prior to discovering Paleo. I still hold to those ideas intellectually, but have refined them a bit. Trying to eat intuitively (as I did for two years), without the knowledge that wheat, in particular, stimulates appetite and makes me eat more than I need, was not effective. It felt great to not “worry about my weight”, but it did not feel good to keep getting bigger and bigger with no end in sight. I also had horrible heartburn, psoriasis, low energy, etc. Finding information about Paleo did resolve those things in time and did help me shed some of my excess fat. I guess at some point I lost sight of the health goals and fell back into the familiar trappings of a weight loss quest. 

I’ve written about this quandary many times here but it’s clear that I’m just not over it or at peace with where I am. There is a lot of work left to do. I’m so glad to have such a great support system – a husband who loves me at any size and friends, like Stacy, who are on a similar path.

The Perfect Health Diet - Take Two!

It’s no secret that I’ve been having a tough time lately in the food department. I’m doing my best to stay positive and get myself back on track. Toward that end, I’m giving the Perfect Health Diet (PHD) another shot. The first attempt was an utter disaster, mostly because it was during the holidays and I was not only incorporating starch and fruit into my diet, I was falling prey to holiday treats (aka sugar). This time around, I’ve got a solid plan in place and it’s going well so far (Day 4 as I write this).

I have determined that sugar just has to be a “no” for me, in the way I view gluten. It’s super scary but I know in my heart it’s true. I’m not saying that I’ll NEVER eat another bit of sugar again, but for now, I’m putting it in that category so I don’t have to think about it or agonize over how much is OK. In a similar vein, I’m avoiding anything that might trigger me. During my first attempt, I tried to make some rice pasta. Big mistake! I fell headfirst into my first bowl of “spaghetti” I’d had in years. Totally sent me over a cliff. For starch, I’m sticking to starchy veggies and rice for now because it’s easy to measure out a half cup and not feel compelled to eat more. If that goes well for a couple weeks, I may try some other things every now and then, but in a portion controlled way (only make enough for that meal so I’m not tempted to eat more).

To keep my blood sugar stable, I’m using what I learned back when I was doing the second step of the Metabolism Miracle. If I limit my carbs to just a single portion (one piece of fruit or about a half cup of starchy veg or rice), I don’t send myself reeling on the blood sugar rollercoaster. I’m incorporating that one portion into each meal and one snack a day, trying to evenly space out my dose of carbs every 3-5 hours. This strategy is keeping my total net carbs to about 100-125 per day, taking into account that there are also small amounts of carbs in the non-starchy veggies and nuts I eat as well.

I am not attempting the intermittent fasting that is an option on the PHD, at least not yet. I’m trying to send the message to my body that there is abundant nutrition – not too much, not too little. My whole day seems to go better when I have a big whack of protein in the morning. I’m doing my best to get in the 3 egg yolks per day, but am otherwise taking it easy on fat. I’m not afraid of it, but I know that with the addition of the carbs, I don’t need quite as much as I did when staying very low carb. I’m still eating regular versions of things (no low fat junk or anything), but I’m cutting back on how much butter and other added fats I cook with and put on my food (not eliminating, just cutting in back).

I’m making vats of bone broth in my crock pot and drinking it by the mug-full as well as using it to flavor my food (cooking rice in it, reducing it down for sauces, making soups). My nails are the strongest I’ve ever seen them (I’ve been hard core about the broth for about a month at this point). Another benefit is that the flavor it adds to food is a good way to reduce the amount of fat I want use. I alternate making chicken and beef broth since those are my favorites.

It’s only been a few days, but I’m feeling pretty good so far. I’m keeping up with my Smarter Science of Slim workouts, which are low in time commitment and high in results. It’s amazing how strong I’m getting! There is something about following through on a plan that really boosts my mood and confidence. And with only two 15 minutes workouts to worry about, it’s pretty easy to keep that commitment.

I should also mention that I'm continuing to keep the focus OFF weight loss. That tends to make me a bit crazy. My goal is to take the very best care of me and do the things that I know will help me feel my best.

Any updates on your end? What have you been doing lately to further your healthy goals? 

Focus on: Healing Foods, Working out, Staying Positive

Ever since the end of my last Whole 30 that ended in late January, I have been struggling. I am in a state of push-pull between my desire to be healthy and my desire for cookies :) In all seriousness, I am undermining my healthy ways with sugar. I can’t seem to stop. I go back and forth about trying doing another Whole 30 (even my language is equivocating!) Part of me is resentful that all that I am doing right is just not enough. The logical part of me knows that it takes work to succeed. I need to get over it. But everytime I start to resolve to take on another month of strict Paleo, I rebel against the restriction. This inner battle has left me treading water and getting nowhere.

Although I’m trying not to make this about my weight, I have noticed that my clothes are fitting more snuggly and I’m just not feeling fabulous right now. Working out helps. I’ve stuck with The Smarter Science of Slim workouts (two short but intense workouts a week) for the most part, missing a couple here and there for travel or work conflicts. The times I did miss my workouts were the lowest in terms of how I was feeling about myself so I know those are an absolute must not only for my physical wellbeing, but mental health as well.

Moving forward, in terms of food, I’m going to focus on what I do want to be including as opposed to just thinking about what I “can’t” have. Yes, sugar is going resolutely into the “no” category but I’m keeping my Stevia and sugar free baking like the recipes available on Maria’s Blog. I also want to try these Chocolate Chip Cookies using Stevia (I seem to need CCCs in my life). I’m aware that those foods aren’t the most nutrient dense and that they’re a crutch. But the idea of having them as an option makes my toddler brain calm down – tantrum averted.

Additionally, I’m focusing on incorporating some healing foods like bone broth and kombucha, both of which I make at home and drink at least once a day. I also add some Great Lakes Kosher Gelatinto whatever I can – mixed into hot tea or made into gummies. Gelatin, prevalent in the broth and as a supplement, is very healing to the gut and is great for supporting joint health. It’s also awesome for your hair and nails. Another addition that makes a big difference for me is magnesium. I take Natural Calm stirred into hot water in the evening (it can make you sleepy). Many people are deficient and it’s needed for hundreds of bodily functions. I somehow stopped taking it for awhile and saw an uptick in my sugar cravings – I can’t swear that it’s related, but I am guessing that it is. Taking it also helps the muscle soreness I get after my workouts. This is going back on the daily plan. Lastly, having a substantial breakfast including at least 30 grams of protein (equal to about 3 eggs) is essential for starting the day off right and keeping my hunger in check for the rest of the day.

So that’s the non-plan plan for now. I will do my best to keep the emphasis on taking the best care of myself that I can as opposed to sinking to the dieting mentality that only serves to derail me. How are you doing with your healthy living plans? Any tips you can share?

Non-dairy Mint Chip Ice Cream

In honor of St. Patty's Day, I whipped up some bright green ice cream. I went with a non-caloric sweetener called Swerve to keep it lower carb and give it a soft texture but you can use any liquid or granulated sweetener you want.



Here's what I did:

1 can full fat coconut milk
1 cup fresh spinach
1/3 cup liquid or granulated sweetener
3 egg yolks
1 tsp peppermint extract
1/2 cup dark chocolate chips

Combine all ingredients (except chocolate chips) in a blender and mix extremely well until all the spinach liquefies and the mixture becomes a consistent green. Refrigerate at least a half hour to make sure the mixture is nice and cold. Add it to your ice cream maker and let it churn until it firms up (about 20 minutes). While the ice cream is churning, pulse the chips a few times in a dry blender jar so they become crumbly. When your ice cream firms up, add the chocolate crumbles and let it churn a few minutes more to incorporate. Enjoy!

Guest Posting on Paleo Parents, Balanced Bites Seminar, and Overcoming Sugar

I am over-the-moon excited about my new role over at the Paleo Parents’ Blog. I get first dibs on some of the latest books coming out in the Paleo arena as well as sample new products. Best of all, I get to share my opinions and interact with the community on a larger scale. I first met Matt and Stacy at one of their Paleo Meet-ups at their house in Virginia. I was so happy to find out they were in my local area and were so in to fostering community. Despite an unfortunate incident involving me not being able to find their front door, they put first impressions aside to invite me on board along with some other fantastic women. Stay tuned for my first book reviews coming up later this month.

Another memorable event this month was last weekend’s Balanced Bites Seminar here in DC. It was an amazing opportunity to be a part of what may be Diane and Liz’s final seminar together, at least for the foreseeable future. They were both as lovely and gracious as I would have thought based on listening in each week on their podcast. I even got to snag the photo above, thanks to Stacy (of Paleo Parents) and Anne (also on the Paleo Parents’ team). I almost punked out, but they didn’t let me. True friends! It was also a treat to meet Primal Toad (I gave him a ride back to his hotel) as well as hang out with Bill and Haley from The Food Lovers. They are just adorable and their newly adopted little puppy was too cute for words. As someone who really immerses myself in all this Paleo Stuff, it was like the internet coming to life. Such a blast!

Underlying all this Paleo excitement lingers a bit of a personal tension. Since my last Whole 30, I’ve been struggling with my relationship with food in general and sugar in particular. I’ve found myself overeating to the place where I start to feel uncomfortable and even have gotten heartburn later a couple of times. I can’t really remember the last time I experienced this kind of behavior.  I also crave sweets and have turned to Paleo baking and chocolate. Although I feel calm on the surface, I think I’m dealing with some latent stress that I’m suppressing. I guess I need to spend some time with myself figuring out what that’s all about.
 

I’m also going back and forth about doing another Whole 30. I can honestly say that when I was coming towards the end of this last attempt (I made it 26 days, I think), I really felt fantastic both mentally and physically. But, obviously I was still fighting it, evidenced by my ending early and going slightly off the rails since. I both crave and rebel against the structure of it. I’m leaning towards giving it another shot, mostly because I’m simply not feeling great right now.

All this is to say that I surely do not have all this figured out. I’m not much for weighing myself lately, but I can confidently say that I’m proud to have kept off the lion’s share of the 50 lbs I initially lost going low carb, then Paleo (based on clothing). I’m in this for the long haul. My number one goal is to get myself back to feeling fabulous again. I know from experience that focusing on nourishing myself with food and working out is the way to get there. That breeds a feeling of accomplishment that spurs me on. So that’s what I’m going to do: keep up The Smarter Science of Slim workouts (these have been going great, by the way), and get back on track with my food. Whether that’s with a Whole 30, 21 Day Sugar Detox, or just my own version of strict Paleo is to be determined. I will keep you posted.

Are you struggling with any of this stuff, or is it just me? Chime in an let me know how it’s going.

 

Domino's "Gluten Free" Pizza

That happened. And by "that", I mean the photo of the Domino's Gluten Free Pizza that accompanies this post. It's a 10 inch pie and it all went in my mouth in one sitting and was DELICIOUS (yes, I'm yelling that).

There has been controversy about Domino's decision to introduce a "gluten free" product that actually makes no claims to be safe for people avoiding gluten. Say what? I know it makes no sense. Basically, it's made with gluten free ingredients but is assembled in the same kitchens where the rest of their pizzas are made. Cross-contamination is a given.

So, why did I order this? I was curious. I generally don't worry about cross-contamination. As long as I don't order food that explicitly contains wheat, I'm fine. I don't get digestive distress at all (even with large doses) and only get the brain fog/moodiness/exhaustion when I eat an actual serving of an offending food. Who the heck knows what's happening under the hood, but as far as I can tell, minute amounts don't phase me. Considering I thoughtfully source and cook the majority of the food I eat on a daily basis, I am not too worried about the things I cannot reasonably control. Thus, the decision to order said pie.

That all being said, I do not support the business decision Domino's made to develop a product that is unsafe for its intended market (duh!) Also, I promptly passed out for two hours roughly 15 minutes after ingesting the pizza. I am not used to that amount of carbs at one time, so it's not surprising. All in all, it was tasty but not at all a healthy choice for me. It will not be a regular part of my life.

I will be trying out the Domestic Man's take on gluten free pizza soon. It is also carb-laden but at least I am clear on all the ingredients and will have to earn it by physically making it myself! I also don't plan to eat an entire pie by myself again (progress!)

Am I the only one with this gluten free pizza obsession? Have you found a good alternative to hit that pizza spot?

Whole 30 Recap

Well, my Whole 30 turned out to be a Whole 25. On Day 26, I caved! The almond flour I’d ordered unexpectedly arrived incredibly fast and just sat there, taunting me. All I could think about was making chocolate chip cookies. So, last Saturday, I did. And they were delicious.

I try not to be an all or nothing person, so I definitely find value in taking on this challenge even though I didn’t make it to the bitter end. It was a great exercise in discipline and showed me what I am capable of when the commitment is there. The attention to my eating coupled with working out more has me feeling leaner and more energetic. I did not weigh myself before, during, or after this challenge because I want to get away from the scale as my barometer. What if I didn’t lose a pound this month? I think seeing that would make me feel down, even though I am registering so many other signs of better body composition, not to mention the mental and emotional benefits. On the flip side, I’m sure I’d feel like a rock star if I saw some substantial scale movement. But, I’m willing to let that go in search of “better” goals. I’m not doing this to see a certain number. I’m doing this to feel fantastic, strong, and healthy. How I judge my progress should match up with those goals. Yes, they are quite nebulous and hard to quantify. But I’m OK with that. I’m in this for life – I’m “training for life” as Relentless Roger likes to say.

So, I mentioned the chocolate chip cookies. There were also snickerdoodles and there were pancakes. And pizza. Nothing crazy and all gluten free. Pretty tame as binges go… It does give me a hint about how I react to perceived restriction, though. There is the inevitable bounce-back. And I should also mention the “last supper” type of eating that happened just prior to the Whole 30. I think it’s just basic psychology and is not necessarily even a bad thing, per se. I just need to be aware of it. That’s not to say I won’t ever do another challenge again. I think it’s helpful to nix the sugar, in particular, for a stretch to reset my taste buds from time to time. I may go with the 21 Day Sugar Detox next time for the shorter time frame and slightly less restrictive mentality. My plan for now is to go forward more moderately, including a modest amount of treats within an overall diet that is Paleo and full of healthy meat, veggies, and fats. I will continue working out – I’m going to try out the high intensity/low volume training laid out in The Smarter Science of Slim. I really think that the hormonal shift from more exercise has helped quite a bit this month as well. Decent eating + punctuated intense exercise = Healthy Amelia, or at least, that’s the plan!

How about you? Did you participate in any sort of challenge this month? How did it go/is it going? What are the big takeaways?