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  • Primal Journal (Amy_Rose)

    This is exciting! Exciting in the way that all new endeavors are -- the endless possibilities; the lack of doubt; the boundless enthusiasm. I love this part -- the beginning! Anything is possible!

    For the past year I have practiced eating primally and have come to enjoy how much better I feel physically, mentally and emotionally when I "eat clean". With this as my starting point, I am now ready to fully commit to a primal lifestyle. I have never been an active person, avoiding all team sports and most self-propelled movement. But I am ready to change that. I want to enjoy the outdoors again, especially now that I live in a fabulously beautiful part of South Carolina. I believe this will be the key to my change.

    So, beginning today I will eat clean -- no sugar, no grains, no processed junk -- to the very best of my ability.

    And I will find a way EVERY DAY to add movement and activity to my life.

    That is my promise to myself.

  • #2
    I witness your promise! One day at a time!

    Comment


    • #3
      As an addition to my Primal eating plans, I attended my first Weight Watchers meeting last night. The community support will be great for me, as will the accountability of a weekly weigh-in. I'm sure I can easily avoid all the snacks and fake food they push; those things are so far from clean eating! I don't want a substitute for sugary carb-laden junk food. I want to feed my body with the healthy protein, fats and veggies that it has become accustomed to in the last year. I just need to stop feeding myself so much of it. And I need to cut way back on the "reasons" I should eat off-plan.

      It's time to get serious about my health and that includes weight loss. I am currently 199.4 pounds. At only 5' 3" that is far too much for my body to carry around. It affects my life in negative ways -- I avoid certain clothing styles that I would love to wear (Shorts! Sun dresses! Bathing suits!); I avoid activities that would be so much fun (Kayaking! Paddle boarding! Mountain hiking and biking!) and I often feel self conscious in social situations because I am fat. This is a ridiculous way to choose to live, and I have chosen it by my inaction in the past. I am responsible for the way I am now, just as I am responsible for changing it. One day at a time, I will change my body's composition from overweight to trim and healthy.


      Breakfast: 3 egg omelet with butter and a bit of cream

      Mid-Day snack: Macadamia nuts, one square of 86% dark chocolate

      Dinner: Pork chop; spinach and zucchini cooked in a bit of coconut oil

      Evening treat: It was going to be wine, but I think I'll just have some raspberries instead since the WW points are getting a little too high

      Exercise: Short walk downtown; also parked a block away from work for the long walk up the hill to the office.

      Comment


      • #4
        Hey Amy Rose, this journal has been quiet for a while - how are things going? Check in with us.

        Comment


        • #5
          Hey there, I put this on my blog but wanted to repost for when you visit again:

          Hi Amy! Glad to see you back! I forgot that your blog was for later as you get more in depth.

          I am relatively new to the bone broth. I used to make it when DH was in the Army and we were stationed overseas, I was unemployed and had more time on my hands. Back in those days however, I did not consider it "bone broth" but I always made stock from any chicken or turkey I roasted, and also started most soups by making stocks from beef bones from the local butcher, onions, celery, etc. I didn't consider it anything remotely "paleo" as the concept had not yet been re-invented, I just considered it frugal cooking. Come to think of it we were almost eating paleo then, with all the farm fresh food we got from local farmers. (Of course, the big pans of lasagne, baked manicotti, and pots of chicken fricasee with dumplings were nowhere near Primal, LOL.)

          A couple of weeks ago I started back into the habit, and used the remains of a rotisserie chicken to make a stock a/k/a bone broth. It was absolutely delicious. Google around on the paleo blogs, there are lots of great instructions and photos. For a couple of mornings I enjoyed a cup of the broth with an egg stirred in, then I used the rest to make a fresh chicken soup which was so delicious, and also caused me to sleep as if I was in a coma! It was the deepest and most refreshing sleep - I'll be making it again soon.

          Comment


          • #6
            This one has really good tips and explanations on the benefits: Welness Mama

            Here's an interesting Asian Style one!

            Comment


            • #7
              It's been a week since I started my WW/Primal experiment and already I am very pleased with the results. My energy is noticeably higher every day, I am sleeping soundly and I am not hungry -- ever. I won't know my weight loss for the week until tonight's WW meeting, but it almost doesn't matter right now. I feel that good!

              I have been tracking my food on the WW app and also tracking on the SparkPeople app as a backup -- not because I am that OCD but because WW doesn't show how many carbs I've had and I want to keep an eye on that. My daily carb total is averaging 52 grams for the week and doesn't vary too far from that on any day. I'm eating only primal foods and I'm on target each day with the WW points. Life is good.

              I also noticed that I am drinking a lot more water each day, the direct result of the little water tracker on the WW app. Not a bad thing.

              I have consciously added more movement to my week -- some serious gardening duty over the weekend and a couple half hour walks through our hilly neighborhood at lunchtime. Also planning on body weight exercises for the future but I'm just in the "thinking about thinking about it" stage right now.


              Today's Food:

              Breakfast: three eggs scrambled with butter and a bit of heavy cream. It tasted wonderful, but I could only eat 2/3 of it before I was totally satisfied. The leftovers went to my best buddy so my dog now thinks I am a god.

              Lunch: I have some macadamias at work in case I need food, but a breakfast like this usually keeps me full until dinner.

              Dinner: (after my WW weigh-in tonight) I will treat myself to one of my "stacks": leftover roast chicken topped with wilted spinach topped with sliced avocado topped with fresh tomato salsa topped with a spoonful of sour cream. Heaven! And maybe a glass of wine, just because.


              Quick Note -- I lost 4.4 pounds for my first week on this plan. Yay, me!
              Last edited by Amy_Rose; 05-05-2015, 07:24 AM.

              Comment


              • #8
                Since weekends are often my downfall in any weight-loss attempt, I was careful to track all my food from Friday through Sunday. I did not white-knuckle my way through like WW expects. Instead I stuck to the 80/20 Primal rule and I chose my off-plan foods carefully.

                Friday night my first splurge was fresh sourdough bread to make a perfect first-of-the-season tomato sandwich and it was wonderful. Friday evening I chose to have Jelly-Belly jelly beans, but not the entire bag like I used to do. This time I sorted through and picked out only my very favorite flavors. I chose plenty of them and tracked the resulting points/carbs/whatevers honestly. The remaining jelly beans went to my husband (talk about a support system!) so I wasn’t tempted to eat them the next day. On Sunday I had the very finest reuben sandwich I have eaten since we moved south. Great reubens are rare down here, and I loved every bite of this one.

                These carefully chosen sugar and grain additions to my usual primal foods don’t seem like a big deal, but to me they made my life joyful. Freedom and self-determination have that effect every time.

                Two other new things in my daily life: I am doing real manual labor in my garden at least every other day (who bought all these plants?!), and I have switched my parking place at work from right beside the building to a block away.

                The vision for my new life is activity and health and joy and freedom. I’m starting now, there’s no sense in waiting until all this weight is gone.


                Breakfast: BLT Frittata (recipe from right here on MDA)

                Mid-Day snack: Macadamia nuts, one square of 86% dark chocolate

                Dinner: Beef roast; roasted new potatoes, zucchini and mushrooms; avocado

                Evening treat: a lovely glass of wine while sitting on the deck in the evening

                Exercise: The garden is calling me -- I better get all these plants in the ground

                Comment


                • #9
                  This has been a huge learning week for me.

                  First lesson: even though WW says to eat all your Points every day, that’s a stupid way to live. Other people’s rules about how much I must eat should always be ignored. Yes, I knew that. But it’s very easy to be drawn into the groupthink no matter how illogical the mantra is. I will go back to paying attention to my own body and feeding it only the best of primal foods only when it is actually hungry.

                  Second lesson: despite what WW preaches, fruit is not an eat-all-you-want food. My addiction this week was frozen grapes, which I had never tried before. The taste is truly phenomenal. Not sure why, but fresh frozen grapes are light years better than just plain old grapes. It’s so easy to delude yourself about the consequences when a snack tastes that good. But I can tell from changes in my digestion that all that fruit has had an effect on me. It’s time to stop the madness now.

                  The upshot of these two lessons: at my WW weigh-in last night I gained a pound for the week (which I attribute to my messed up digestion). I am not all that upset about the weight gain. I no longer beat myself up about trivial things. But it was a wake up call to re-examine my gradual slide into WW weirdness.

                  I must remind myself constantly that I am only using WW for the camaraderie and the weekly accountability. For those two things, the WW meetings are invaluable.

                  For everything else, I will rely on my Primal mindset. It serves me well.

                  And I will stop using the WW food tracker because all it tracks are the points. I will start using the SparkPeople tracker again so I can watch my carb intake


                  The TL/DR version -- WW Points are bullshit. Stick with the Primal way and be truly healthy
                  Last edited by Amy_Rose; 05-15-2015, 07:11 AM.

                  Comment


                  • #10
                    Originally posted by Amy_Rose View Post
                    It's time to get serious about my health and that includes weight loss. I am currently 199.4 pounds. At only 5' 3" that is far too much for my body to carry around. It affects my life in negative ways -- I avoid certain clothing styles that I would love to wear (Shorts! Sun dresses! Bathing suits!); I avoid activities that would be so much fun (Kayaking! Paddle boarding! Mountain hiking and biking!) and I often feel self conscious in social situations because I am fat. This is a ridiculous way to choose to live, and I have chosen it by my inaction in the past. I am responsible for the way I am now, just as I am responsible for changing it. One day at a time, I will change my body's composition from overweight to trim and healthy.
                    I've done this, too. SO not fair to ourselves. WE can so create a life of fantastic experiences.
                    You sound like you're off to a solid strong start!
                    Green-Tara excellent info on the bone broth - yummy!
                    “Never let the perfect be the enemy of the good”. - Popular translation of Voltaire

                    If you are honest with your lacks, BE honest with your abundance, as well.


                    "....the route finding part, and dead reckoning - figure out where I need to be and how to get there, then stay on target as I move over the land and through the forest."
                    - Originally Posted by Meant2Move

                    Comment


                    • #11
                      More lessons learned over the weekend:

                      - When I pay attention to what foods my body is actually asking for, I naturally make much better decisions about what to eat.

                      - When I allow my habitual-brain to make food decisions based solely on outside influences, I end up staring at a meal that isn't even appetizing.

                      - Turtle Sundaes are not as tasty as they look on the big sign over the counter.

                      - There is an atomic bomb's worth of sugar in a Turtle Sundae, even if you share it with someone.

                      - When my brain says, "I think just a couple bites will be more than enough", having twelve bites is a very poor idea.

                      I am surprised that it has taken me this many years to learn these things, and I can see that I simply haven't been paying attention all this time.

                      Speaking of paying attention, I have noticed a gradual but definite change in my general well-being and mental state. I am more clear-headed and attentive. My brain works better and longer during the day. I am not in a fog by 5:00. There is still a lot of life left in me for enjoying the evenings and I am restless when we just sit and watch TV. I crave movement and activity instead, and I have begun wandering away from the TV to get things done. This is good news for my plants and my dogs and my guinea pigs. They all get the attention they deserve. And I have less to worry about since stuff is getting done.


                      Breakfast: none necessary

                      Mid-Morning snack: handful of Macadamias

                      Lunch: Ground beef with garlic, avocado and salsa

                      Dinner: Roast Chicken; roasted new potatoes and mushrooms

                      Evening treat: a lovely glass of wine while sitting on the deck in the evening

                      Exercise: Some of my planting beds need new mulch

                      Comment


                      • #12
                        Great news from the WW scale last night: I lost 3.4 pounds for the week, a total of 8.8 pounds since I began WW four weeks ago.

                        I am now 1.2 pounds away from losing 10 pounds -- that's my 5% goal, which will also be another 5 pounds lost. WW gives shiny trinkets for 5 pounds and for 5%, so I'll be blinging it next week.

                        Last week I gained a pound; this week I lost 3.4. The difference is in the way I chose to eat.

                        - Last week I was succumbing to the WW siren call of "eat all your Points". This week I listened instead to my own body. When it was hungry I ate something Primal until I was sated. When it was not hungry I simply didn't eat. Most days during this week I had two meals and a small snack. It was enough. i will continue to eat this way during the coming week

                        - Last week I treated myself to a lot of off-plan food over the weekend. This week I chose to eat much more carefully during the weekend. In the coming week I will choose ONE reward meal and enjoy it completely. The rest of my eating will be Primal.

                        Comment


                        • #13
                          I did it! I have lost over 10 pounds -- my 5% Weight Watchers goal, for which i received my 5% WW charm and everyone clapped (the real win in my mind).

                          It took me longer than I thought it would to get this far, but I now have enough data from my food tracker to see that the most important driver of weight loss is my daily carb total. Yes, I know that this info is everywhere on MDA, but I had to prove it to myself.

                          Despite the slower than normal beginning, I believe I can continue to lose weight this way: eating Primal and attending WW.


                          Breakfast: none necessary

                          Mid-Morning snack: handful of Macadamias

                          Lunch: Roasted Pork, avocado and salsa

                          Dinner: Roast Chicken; fresh cucumbers from the farmers market

                          Evening treat: frozen grapes (my recent addiction)

                          Exercise: A lovely walk with my little dog, who is looking a bit pudgy lately. I will walk for his health, even if I won't walk for my own.

                          Comment


                          • #14
                            Well, it has finally happened – I have lost interest in losing weight. This has occurred before, many times. My loss of interest is never a conscious decision; it is a loss of focus and a gradual moving away from the specific actions that make up my weight loss plan.

                            But this time will be different, and here’s how: I will change my current pattern in three easy steps: Notice the Problem/Course Correction/Continue Weight Loss Efforts.

                            The key weekly actions that I will restart are:
                            - Preplan my food for the week
                            - Shop for the basic ingredients on Sunday
                            - Prepare all the food Sunday afternoon
                            - Portion out my lunches for quick grab-and-go in the mornings

                            The key daily actions that I will restart are:
                            - Eat a small high-quality dinner
                            - Plan one small wonderful snack for evening
                            - Track all my food before I eat it, targeting less than 50 grams of carbs

                            Weight loss does not happen without conscious thought and planning, plus real action.

                            Comment


                            • #15
                              I've taken my own advice (previous post) and begun to move back into the actions that fuel my weight loss. The grab-and-go lunches have been a huge help!

                              My snacking is too much, even though I choose healthy food -- frozen grapes and macadamias -- too much is still too much. Today I began to weigh out my snacks instead of just winging it and this one change will make a big difference.

                              Another big change - I cancelled my Weight Watchers subscription. The weekly weigh-ins were really good for me, for awhile. Then the newness wore off and now it's just a monthly expense i don't need. I will weigh myself each morning instead. This has worked in the past to keep me interested in weight loss, so I'll do it until it doesn't motivate me any more.

                              One more thing - the Beginners Yoga class that I'm taking will end this week. In the next few days I will find and register for a new yoga class. I'm looking for a once or twice a week class that will make me feel welcome and that will increase my strength, balance and flexibility without making me feel like a loser. Lots to choose from in this area, so I'll likely find a good one.

                              I will keep moving ahead until I get to where I want to be.

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