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Primal Journal -- Starting at Age 60 -- dkd2001

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  • #16
    Day Off

    Yesterday I took a day off of exercise. I stuck with eating clean, but decided not to work out. Not even bouncing on my re bounder. I maybe should have thought it out in advance, but decided late in the day not to work out and felt good about it, so that's okay. Not something to do often, of course, but a different take on things.

    This morning I spontaneously started doing pushups from the kitchen counter and decided to do my LHT (or half of it) then and there. I'll do the chin-up/over-head press stuff later this afternoon -- I use a Total Gym set up for that at the other end of the house. I've also decided to Grok Crawl up the steps when my hands aren't full of laundry or groceries. It's fun. So is my mini-tramp. So all is okay on this end of things.

    Weight Loss Frustrations

    Now to weight loss -- been pretty primal all summer and doing leptin reset for a couple of months now -- NO Snacking -- which I'm starting to get used to. I did the 5-6 meals a day thing for the previous two years, plus low fat and middling carbs -- worked out hard and lost weight, put it right back on when I fell off the schedule. Now my weight isn't budging. Down a few pounds in five months. I'm not crushed, just disappointed.

    What is causing this??? Well, I'm thinking I have really screwed up my metabolism over the last 60 years. I'm thinking the multiple-meals for the last few years may have been a tipping point. When I went on Atkins about 12 years ago, I could eat whatever protein and fat I wanted and lost weight. Now it doesn't seem to be the case.

    So what to do??? Keep LHTing and bouncing. I'll be adding some slow sprints (is that an oxymoron??) once a week or so -- probably a twenty minute -- one off/one on -- recliner bike HITT session. I tried the 20 sec on/10 sec off all out sprints once (in August) and my chest felt horrible for weeks. That happened once before several years ago when I pushed too far/too fast and didn't work into things slowly. Plus at age 60, it is really easy to get my heart rate up. I have found that squats push it very high, so I'm trying to do my squats more slowly, as well. Lifting Heavy Things Slowly seems the way for me!

    Maybe this afternoon will be good for a dog walk, as well. I'm sure the girls will like it.
    Life is an ongoing Experiment of One, so here's to science!

    My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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    • #17
      Okay, I started using Diet Tracker again yesterday -- plugging in everything I'm eating. And I have been eating well over 2000 calories a day -- so I'm back to going for checking for more portion control and going for 1750 calories on most days (with a full calorie day every 5 or 6 days for variety and to keep my body guessing.)

      I think the leptin reset has pushed my calories up a bit -- with a hugh breakfast (I'm been having a 7 oz. pork chop and two duck eggs most mornings) to start, I don't get hungry until 1 or 2 pm, but then I have a good snack and dinner -- well, it adds up. I need to pay attention, obviously.

      Beyond that, just the regular exercise. I'm still going with the rebounder most days. I know that one of these days, things will settle out. Meanwhile, I feel great on the primal diet, so I can't complain.
      Life is an ongoing Experiment of One, so here's to science!

      My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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      • #18
        You might try HIIT with longer rest intervals, Tabatas are made to be brutal!
        Either way, good for you. Sprints at 60! A lot of people are just letting themselves slow down =)
        Cooking Primal with Otter - Journal
        Otter's (Defunct) Primal Log
        "Not baked goods, Professor, baked bads!" ~ The Tick

        Comment


        • #19
          Thanks for the suggestion -- I'll be doing 20 minute HIITs instead of Tabatas. One day of those was enough for me for quite awhile!
          Life is an ongoing Experiment of One, so here's to science!

          My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

          Comment


          • #20
            Okay -- according to today's MDA the 30 day challenge is over! So what happened for me?

            No weight loss which was my first hope. I'll keep pursuing my ideas from a few days ago and see how it goes. I admit to a bit of disappointment there, but overall I'm happy with my primal lifestyle.

            Food for me is pretty easy. I'm not doing any grains, no sugar and am happy with several sources of grass-fed and pastured or wild animals for daily eating. One thing I do want to do is try to maintain a higher fat diet -- in the 65-70% range, though I often make it up there without thinking about it too much. Approximate targets would be around 40 grams of carb, 85 grams protein and 140 grams of fat per day. I think that, without having run the totals, I have been overeating (for weight loss) especially on the protein -- on the LR diet. That 50 grams of protein in the morning is about 60% of my protein total for the day. I know I've been eating more than that most afternoon/evenings. But I am pretty well cured of my regular snack attacks -- I had been eating 5-6 meals a day for so long, I had pretty much been grazing constantly and was never satisfied. Now I get full and feel good for several hours.

            I've been doing LHT twice a week. I am really pleased with my new rebounder and have been doing it almost every day -- and having fun doing it. Plus some fun with puppies. Today I started doing Feldenkrais classes -- it is really interesting, focusing on specific bones and muscles but working not to try too hard. I think I will get some real benefits from this techniques.

            Plus I will continue blogging here. I like babbling away in print, primarily to myself of course, but occasionally to others. I have faith that eventually my metabolism will kick back into a balanced gear. I'll be getting blood work done soon and I'm anxious to see how my numbers are doing. I haven't had a cholesterol done since I went back to Atkins (now Primal) after reading Gary Taubes' book. I'm about ready to do a full nutrition profile -- I have a great doc who has been working with me to get the various metabolic pathways working at optimum. It is fun to see how the various nutrients work together to keep things optimal (or not so optimal, in many cases.) Excercises my faint memories of college biochem.

            So there it is -- 30 days out of this year. Plans to continue and keep on keeping up with Primal.
            Life is an ongoing Experiment of One, so here's to science!

            My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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            • #21
              Trying Feldenkrais! A new way of looking at ones body. Literally. You think about all the connections and how they work.

              First thing -- and I'm still working on changing my mental paradigm here -- is that the Rib CAGE, the Spinal COLUMN, and the Pelvic GIRDLE -- are all moveable! many bones that move and respond. I have thought of them with such immovable architectural terms for so long, that my mental landscape has made them immovable. Interestingly, you can't raise your arm up in front of your head if your ribs are constrained. I'm learning to feel my ribs, my spine (each part of it) and my hips and how they work together.

              Plus, still doing LHT, bouncing/walking and will be adding HIIT next week. Looking forward to going thru the 21 Day Primal Startup.

              Still hoping that the weight loss segment of the whole Leptin Reset will kick in. I did hit a new low in weight today (for the last year or so) but since it usually bounces back up the next day, I'm not holding my breath. We'll see how it goes.
              Life is an ongoing Experiment of One, so here's to science!

              My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

              Comment


              • #22
                Coconut pancakes and me may not be a good thing. Made them this morning and quickly felt like I had eaten a bunch of movie house popcorn on an empty stomach -- which is not good. I'm very sensitive to corn and used to always get a carb/insulin spike whenever I went to the movies (also a craving for red meat -- so my body wasn't totally screwed up!)

                So I'm still feeling a bit woozy -- even tho I've had some tuna to help with the spike. My stomach is now a bit rumbly -- a phenom I've had when I've eaten a couple of teaspoons of coconut oil straight. So some of the problem could be the (lots) of coconut oil I cooked the pancakes in, plus the coconut flour. I have a similar reaction, tho not as strong, to almond flour bread/crackers.

                I know I'll recover with dinner -- we are having duck and I'm making a basalmic blackberry sauce (a variation on the Crispy Roasted Duck recipe here on MDA.) Meanwhile, I may have to have another high protein snack.

                I'm writing all this down, because I need to keep track of any negative reactions I have when I'm eating. That is a good thing for anyone to do, especially when embarking on a new eating style.

                Now for an actual whine -- my Costco stopped stocking Kerry Gold Butter! I'm guessing it's for the holidays to make room for other stuff, but still, no good butter for quite awhile. I did find pastured butter at Whole Foods, so I'll be comparing and report on that when I get a chance.

                Meanwhile, I'm off to look for the leftover beef in the fridge.
                Life is an ongoing Experiment of One, so here's to science!

                My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

                Comment


                • #23
                  Fully recovered from the coconut pancake debacle. Had duck that evening for dinner and tonight, duck soup made with duck broth. Adding in some celery, carrots, red bell peppers, zuchini and butternut squash. Yum. Should go well with the first big snow storm of the season here in Boulder.

                  I'm also going to be doing some glucose testing. I have a meter I bought for my cat so I got new batteries and test strips and checked today, mid-afternoon, 5 hours after breakfast. Only 91, but I'm on very low carb most times (bacon and eggs for breakfast, with a square of very dark chocolate.) Now, if I want to keep doing some tests, I'll need to get some more lancets, as well. It should be fun, to see what I react to.

                  I'm only sorry I didn't get a chance to test on Sunday to see if I was getting an insulin reaction to the pancakes, or just a gut one!

                  Oh yes -- I did a taste comparison between the Kerry Gold and the Whole Foods Pastured butter -- both are real tasty. The Whole Foods just costs a bit more, but at least I can have good butter during the holidays.
                  Life is an ongoing Experiment of One, so here's to science!

                  My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

                  Comment


                  • #24
                    Sprints -- and why they are good for us!

                    I've been doing some reading on Dr. Mercola's site about exercise. He has developed a program he calls Peak Exercise (see 10 Minutes of Exercise Yields Hour-Long Effects )

                    The basic idea behind it is we have Three kinds of muscle fiber -- slow twitch (aerobic) fast twitch (work with plyometrics) which are both red muscle. Then there are the Very Fast Twitch -- white muscles -- which are built by short bursts of anerobic exercise -- and which are the ones that increase production of HGH in the body. Now that is a great reason to do sprints!

                    You know you are in anerobic exercise when you 1) find it relatively hard to breathe after 30 seconds (can't breath and talk), 2) Sweat Profusely by second or third rep (unless thyroid problems interfere with sweating) 3) body temperature rises and 4) lactic acid increases and you feel a "burn".

                    Mercola recommends 3 min warmup, 30 sec sprints with 90 sec recovery for 8 sets. Start slow -- with one or two sets in the beginning (I know I certainly will). Work up. He uses a recumbent bike (which, of course, mostly exercises the lower body and big leg muscles.) He also recommends an elliptical. Or going outside and running, of course.

                    He says working up to the higher reps is necessary to get the full benefit.

                    And much like Primal living -- he also recommends LHT and lighter cardio like walking. But I really liked the explanation for why we sprint.

                    So I'll be working up to 8 sets of sprints -- starting with one or two.

                    And be reporting in, of course.
                    Life is an ongoing Experiment of One, so here's to science!

                    My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

                    Comment


                    • #25
                      Okay -- no sprints today. But I did make Bacon-Wrapped Scallops. Absolutely delicious!

                      5 scallops (large) each -- about 6 oz. -- marinated for about 15 min. in olive oil and lemon juice. Wrap in bacon -- slightly pre-cooked so it would crisp sooner -- then wrapped in 1/2 slice bacon and broiled for about 4 min per side until the bacon was crisp. Sorry, so food pics -- ate it all up with several spears of steamed asparagus with butter. Some of the best scallops ever!

                      Road trip to Colorado Springs tomorrow, now that the snow is over.
                      Life is an ongoing Experiment of One, so here's to science!

                      My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

                      Comment


                      • #26
                        Did one sprint today -- 30 seconds all out on my exercise bike. I think that it went okay. I also did some bouncing on the tramp. Fun stuff for me, which is important as play is not a big component of my life. Or, leisure activities -- tend to be things like reading and writing.

                        I've signed up to do NaNoWriMo -- that is, write a 50000 word novel in the month of November. That's around 1700 words a day. No re-writing, no corrections! I'll be okay as long as I get my fingers on the correct keys, I can usually decipher what I meant despite all my typos.

                        I'm thinking that I need to set up a spot to type standing up -- for Primal and for my back's sake. I think I can move a box on the table behind my and set the laptop up there. I'll experiment with that today. I'll be going downstairs and starting an art scrapbook, as well. That's a big coffee table book that you gesso each page and then do something with it. Spontaneous art!

                        Beautiful weather today. 60s, after Wednesdays storm last week and the storm coming up this Wednesday.
                        Life is an ongoing Experiment of One, so here's to science!

                        My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

                        Comment


                        • #27
                          Today is my darling husband's birthday -- what he wanted was a turkey dinner. So -- we made the dressing out of butternut squash, pinon nuts, celery, diced chilies and sweet potato. 12 pound bird (allowed to wander free prior to it winding up in our oven -- slathered in pastured-pork lard). Made cranberry sauce with stevia, orange zest, and the juice of the orange plus water. Steamed green beans. Gravy was thickened with arrowroot -- not exactly primal, but it is a treat.

                          Pumpkin pie coming up -- also sweetened with stevia and with minimal crust (some chopped pecans sprinkled on the bottom of the pie plate. It will be served with whipped cream and a sprinkle of cinnamon.

                          Cooking a big meal in the middle of the week is fun and a bit decadent feeling. Plus we lots of leftovers!

                          Also did LHT today -- and boy, where have the last 12 days go! I knew I had been slacking, but I honestly did not think it had been 12 days! What did I do last week???? I obviously need to work on a calendar for exercising that works better than the back of my mind.

                          Plus, I'm planning to write a first draft of a 50,000 word novel this month (see NaNoWriMo) on the web, if you want to know more about that.
                          Life is an ongoing Experiment of One, so here's to science!

                          My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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                          • #28
                            Ooh, that all sounds yummy. He must be a turkey addict to want turkey right before T-day =)
                            Cooking Primal with Otter - Journal
                            Otter's (Defunct) Primal Log
                            "Not baked goods, Professor, baked bads!" ~ The Tick

                            Comment


                            • #29
                              We do love turkey -- but we usually go to a relative's house for Turkey Day proper, so we tend to make our turkey before Thanksgiving.

                              It was a fabulous turkey. And we had it again on Thursday. Darling Husband left Friday morning for 9 days of elk hunting. They got wet and cold yesterday, and no elk or deer were harmed by them during the first day of the hunting season.

                              I'm enjoying a week of my own company -- and that of the three dogs, who get a little clingy when I'm home alone with them.
                              Life is an ongoing Experiment of One, so here's to science!

                              My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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                              • #30
                                Did LHT today, plus some bouncing on my rebounder. I'm making appointments like mad for various medical stuff -- routine checkups for the most part. I'm not doing a breast xray this year (skipped the whole thing last year) -- set up to do thermography this year (well actually next year, as they are booked until January.) I'm overdue for my my bone density as well -- the office hasn't deigned to return my phone messages as yet -- much less answer when I call. Oh yeah -- I can't wait for MORE socialized medicine coming up. We'll just have to camp out in the office, I guess (don't laugh, I have friends in Canada who have used that tactic.)

                                Fun stuff -- made bone broth over the last two days. Used a mix of bison and grass-fed beef -- knuckle and marrow bones. It is heavenly! I've been pulling some off the top for two days now, and is delicious. Also very thick -- I've been diluting it about 4:1 and it is still thick and wonderful. I did not skim the fat off this time -- just mixed it in and ladled it out into freezable portions. I think the added fat gives it a really hearty mouth-feel (and stomach feel!) Today, for the last 8 hours or so, I added a few carrots and celery stalks and about a tsp or two of Herbs de Provence/parsley in a cheesecloth bag for extra flavor. It is yummy.

                                Had to fight the dogs for dessert. They opened my blueberries on the way home -- so I recovered most of the container and rinsed them many times. Had blueberries and whipped cream for dessert tonight. Leftover baked grey cod in a homemade mayo salad. And, of course, a cup of Bone Broth.

                                I also ordered SIX pairs of shoes to try. Paid $119 (including shipping) -- how??? I ordered dance shoes. Ballet and jazz shoes. Very little sole. The ballet slippers were from 13-15 dollars a pair. I have very narrow feet, so I ordered some different sizes and different brands. I'll report when they arrive late next week. If they work, they may be the best deal for minimalist footwear out there!

                                Later!
                                Life is an ongoing Experiment of One, so here's to science!

                                My Primal Journal: http://www.marksdailyapple.com/forum/thread37576.html

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