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  • It was a busy day today, and tomorrow will likely be another. I'll try not to overdo it. Going to bed now, because I'm wiped.

    Health journal May 17, 2012

    Sleep: 8 hours, started too late though

    Weight: X

    Food
    Vitamins: check
    Breakfast: ˝ recipe banana almond pancakes. Yes, even after yesterday's MDA article...
    Lunch: honking big cucumber-tomato salad with Greek yogurt dressing, 50g liver pâté. The pâté had sugar in it. Yuck. Was it always in pâté and I never noticed before? Will definitely check labels next time. I didn't even like it like that.
    Supper: Bit of chili, some cottage cheese
    Snacks: Decaf cappuccino, made with coconut milk and honey

    Exercise: None

    Activities: Emptied dishwasher, sweeping, cleaning, dusting, you get the idea, visiting family.
    5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
    Primal low: 140.2 (Dec. 3) Goal weight: 135?
    Main Primal goal: beating back my CFS enough to function more normally and start writing again

    More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
    - Lewis Mumford

    Comment


    • I'm super busy now too but don't want to let up on here! I should be just sticking to some basics at least on food journaling, sleep, stress and exercise like you are.
      Starting weight: 225
      Current weight: 195
      Goal: One pull-up by December 31, 2012
      Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
      My Primal Journey


      Created by MyFitnessPal.com - Nutrition Facts For Foods

      Comment


      • Lex, I keep a file in my word processor for my own records, with a daily template I keep adding. It's just fill in the blanks. I want something to refer to so I can see if I'm making real progress or not, or if I'm just psyching myself into believing it. And to see what works for me and what doesn't. When I have it all figured out, perhaps I will be less diligent there, but for now at least, it serves a useful purpose, and I've found a way to make it relatively easy. The file stays open all day and I just add things as they happen. Copy and paste at the end of the day for the forum.
        5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
        Primal low: 140.2 (Dec. 3) Goal weight: 135?
        Main Primal goal: beating back my CFS enough to function more normally and start writing again

        More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
        - Lewis Mumford

        Comment


        • By request, the Judg Rules

          Or, How I Managed to Lose More than 50 Pounds Even Before Going Primal

          First, I got it into my head that the real battle was keeping the weight off. I'd watched too many others play the yoyo. So I didn't even try to lose weight until I knew I was ready. And in the meanwhile...

          I decided I wanted to have a healthy, joyful relationship with food that would last the rest of my life. First rule: real food. No chemical substitutes. No diet foods, no tofu burgers. So every time (well, okay, often) I ate I would stop and think: is there a better, healthier way to eat that would still be a heck of a lot of fun? Sometimes I found a substitute, sometimes I just decided to eat a smaller helping, or eat it less often, but I always looked for joyful eating. I've always been eclectic in my tastes; I expanded them more. I was following, sort of, CW, in that I was usually looking for lower fat, lower sugar, but I also cut back more and more on carbs over time. I ate grains primarily to complete the proteins in dairy and legumes. I ate lots of gourmet salads... I ended up semi-vegetarian, but my faith in that way of eating was rather rocked when I discovered it was aggravating my iron deficiency. That led to primal, which is basically another story.

          When I started losing weight out of sheer exhaustion - too tired to even make a sandwich, I decided it was time to end the preparation and roll with it. I was willing to be a little more tired because I was so low down it didn't really make much difference and I figured it would pay off in the end.

          But there was a problem, the dreaded three-week plateau. You know, when your body decides the calorie deficit is not a temporary aberration, but a famine and it invokes the Emergency Measures Act and switches into famine metabolism. Everything I had read on this said you can either increase your physical activity and/or decrease your calories even further. Right. There was no way I was going to starve as a lifestyle. Healthy and joyful it ain't. And increasing my physical activity was not an option. I have chronic fatigue, and while pushing up to your limits is a good thing, pushing past them always has nasty, nasty consequences. So I decided I would quit the "dieting" (which was just eating less than normal. I didn't really eat very differently, although I would cut back harder on carbs and sugars at that time) after three weeks, and short-circuit the famine response. Then I would have to spend about two to three weeks easing back into normal eating because my body would be fighting to return to the status quo. This was probably the single most important part of the whole strategy, being very, very diligent and forcing my body to accept the new weight as the new status quo. Then I would just relax, eat normally for a while, recharge my emotional batteries and enjoy my new weight. This whole cycle usually lasted 3 months. I would lose about 8 pounds in the 3 weeks of active weight loss mode, and then hunker into position before the next offensive.

          At the same time, I became much more diligent at going for walks, which was about the only exercise I could handle. Sometimes, on a good day I would do 15 minutes aerobic dancing (no method, just me dancing like nobody was watching, because nobody was, and making sure that every part of me moved).

          So my short answer when people asked me about my system was "Eat better, eat less, move more." Which usually frustrated them immensely, because they wanted something magic. For those who had more time or who looked more serious, I would explain the 3-week method.

          And that was pretty much it. It kind of broke down after a couple of years, I think in part because I was going through a big hormonal shift and a rather tense family situation at the same time. I couldn't maintain 3 weeks of aggressive dieting anymore, so I would just do a day or two or three here and there as I felt up to it. I only lost a pound a month that way, but hey, at least it was still coming off and not packing back on. I really do think that the fact I did not allow my body to move into famine mode was a big part of the success.

          Now how all this relates to primal, I'm not sure. It seems to be another method altogether for short-circuiting the famine mode. My motivation for trying primal was for my health, not for weight loss, although it does seem to be helping there too, without being spectacular. I have lost 3 pounds in the first month, which is three times faster than over the last year, so there you are. I'll be at my goal weight before Christmas that way.

          I am still basically exploring primal and figuring out the right balance for me in all of this. In another week or two I am going to have a big bowl of pasta or something and find out if I have a severe intolerance to grains (which is my hypothesis) or whether it's something that will be an acceptable occasional cheat. I doubt if I'll go back to regular grain eating, because it does seem to be helping me to have eliminated them from my diet. If I have a bad reaction to my pasta experiment, I will know to eliminate them permanently and pretty much 100%. (I won't freak out over the occasional bit of flour in a sauce or something if it doesn't cause me problems. I'm looking for health, not orthodoxy.)

          In practical terms, I was eating few desserts, and small helpings when I did. I had never been a soda drinker, but I had cut back progressively on fruit juices too. My almost daily cheat was three Werther's Originals hard candies, but I was frankly getting tired of them, so that was becoming less frequent. On Sunday's I would eat till I was really full, because it was Italian family feast day, and I found it was good for my morale to really fill up occasionally. Still, no bread, little pasta, moderate meats, lots of veggies. I wasn't really too far from primal... I also didn't stress out over fats. I tried not to overdo them, but I figured they were a necessary part of joyful eating, so real olive oil on my salads, and yes, I would even use bacon fat sometimes. Not too often, but I made sure I enjoyed it when I did. Ditto for butter.

          I had basically stumbled into a semi-primal lifestyle, but I had only restricted grains and starches and sugars. And legumes were big. When I have reached my weight goal and had a chance to assess the longer-term health benefits of primal eating for me, I might experiment with allowing a few more legumes back into my life and seeing how that works. I am a compulsive tinkerer, so I'm sure I will always be trying things, either adding or eliminating, and seeing how it affects my health and weight. I want to find the optimum results with the highest joy quotient. I figure it tells us a lot about God that he made all necessary life functions such pleasurable things, so I think he wants me to really enjoy eating, without letting it dominate my life. And that's where I want to end up; happy and healthy and giving him the best life I can, able also to give others the best of myself without being depleted.
          5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
          Primal low: 140.2 (Dec. 3) Goal weight: 135?
          Main Primal goal: beating back my CFS enough to function more normally and start writing again

          More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
          - Lewis Mumford

          Comment


          • Health journal May 18, 2012

            Sleep: 7.5 hours

            Weight: 154.8. I think I had a water bloat thing going on over the last few days. My hormones keep trying, and sometimes mimic the symptoms of a normal cycle.

            Food
            Vitamins: check
            Breakfast: Gr. yogurt with blueberries and seeds
            Lunch: poached tilapia in tomato sauce with coloured peppers and red onions, broccoli, carrot.
            Supper: cold ham, celery sticks, Bosc pear
            Snacks: handful of almonds, 20g dark chocolate, red grapes, dill pickles (not all at the same time, LOL)

            Exercise: walking 2.1 km

            Activities: hand dishes, tidying, grocery shopping, visiting with family, MIL's hand dishes (hey, she made me lunch...) Energy started out good but ebbed by mid-afternoon. Very weary the rest of the day.
            5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
            Primal low: 140.2 (Dec. 3) Goal weight: 135?
            Main Primal goal: beating back my CFS enough to function more normally and start writing again

            More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
            - Lewis Mumford

            Comment


            • Thank you, Judg! I was looking for exactly what you've learned along the way here and been curious about what you did before primal. I've had such ups and downs with losing weight it's hard to know what's important. I'm getting closer to thinking in these terms: In order to even be ELIGIBLE for weight loss, you have to be sleeping enough, not stressing too much chronically and thinking positively about yourself. It was way too corny for me to believe in the beginning, but now I know it isn't a bunch of hippie talk. Now, if I could only become eligible plus be as diligent with my diet and exercise as I was before.
              Starting weight: 225
              Current weight: 195
              Goal: One pull-up by December 31, 2012
              Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
              My Primal Journey


              Created by MyFitnessPal.com - Nutrition Facts For Foods

              Comment


              • I definitely think you're on to something there. Stress produces cortisol, which makes weight loss difficult, quite apart from the fact that it saps our emotional energy, which we need for lifestyle changes. So I do think that looking for joy in our eating is important, both for the short-term benefits, and because we have to find a way to eat for the rest of our lives. I do get the impression that people are over-complicating things sometimes, and constantly looking for the next magic bullet. Maybe the question "How can I make this happy and healthy?" comes down to being an important key. There are so many wonderful things to eat that are good for us, they can easily push aside the junky things we crave if we learn to look in the right direction.
                5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
                Primal low: 140.2 (Dec. 3) Goal weight: 135?
                Main Primal goal: beating back my CFS enough to function more normally and start writing again

                More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
                - Lewis Mumford

                Comment


                • Yes, I was thinking that too. What do you do BP (before primal). It sure did work weight wise:-)

                  Comment


                  • I hate those dreams that haunt your thoughts all day long. My bad dreams seem to come in clusters. I'll have one most every night for a few weeks and then they'll go away for months. Mine are usually about someone chasing me and I'm unable to scream - or my husband leaves me either threw death or abandonement. As I get more secure in my marriage they are less frequent. Our dreams tend to reveal our deepest fears. A counselor once told me that our dreams are our unconscious minds way of trying to work out issues that our conscious mind is unable to.

                    Bible Study Fellowship is a world wide study, and everyone is working on that same verse for a given week. Its been around for a very long time. It is a great organization - just a bit on the legalistic side. I don't know if they made that rule for the men also. I honestly think it was not an organizational rule - I think the ladies at the head of the regional group that I was involved in where trying to make their own rules. Their rational was that being overweight was a sign of "gluttony".

                    I agree that too many bible studies are too regimented - and answer oriented. Another thing I didn't like about that study group.

                    How goes the clean up? Is hubby home now?
                    1. Love ME no matter what noises are screaming at me, or who is trying to tear me down.
                    2. Eat to heal
                    3. Move to live
                    4. Embrace today
                    5. Live with intention
                    6. Respect my body
                    7. Cultivate joy
                    8. Find my passion
                    9. Meditate on peace in my soul

                    Comment


                    • I completely believe that eating healthy is more joyful, flavorful, etc. The culprit for me, often, is convenience. How convenient is it for me to be the only one not drinking alcohol here? How convenient is it to make sure my friends and I are always eating at an expensive place that has the food options I want <-- another theme problem with me is social situations. I don't like talking about my diet and I don't like feeling like an outcast plus acting like I don't mind being an outcast. I think a happy medium can be achieved, though. I'm being especially social lately because of all the helloes and goodbyes and meeting new people but when things even out, I'm not going to be eating that much with other people and I can do a lot better on choosing the healthiest thing on the menu.
                      Starting weight: 225
                      Current weight: 195
                      Goal: One pull-up by December 31, 2012
                      Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
                      My Primal Journey


                      Created by MyFitnessPal.com - Nutrition Facts For Foods

                      Comment


                      • Originally posted by tomi View Post
                        I hate those dreams that haunt your thoughts all day long. My bad dreams seem to come in clusters. I'll have one most every night for a few weeks and then they'll go away for months. Mine are usually about someone chasing me and I'm unable to scream - or my husband leaves me either threw death or abandonement. As I get more secure in my marriage they are less frequent. Our dreams tend to reveal our deepest fears. A counselor once told me that our dreams are our unconscious minds way of trying to work out issues that our conscious mind is unable to.

                        How goes the clean up? Is hubby home now?
                        Yup, I've always been absent-minded, so I think I am terrified of something really terrible happening because of it. And it doesn't get much worse than allowing a small child to fall into danger because of inadvertent negligence. One of my kids was a "happy wanderer" on top of it all, we lost him a time or two, fortunately with no dire consequences.

                        Yes, hubby is home. The house in never really clean, but I did manage to clear up the worst disaster zones. Hubby is a clean freak, but he does his best to overlook it.

                        Originally posted by Lex26 View Post
                        I completely believe that eating healthy is more joyful, flavorful, etc. The culprit for me, often, is convenience. How convenient is it for me to be the only one not drinking alcohol here? How convenient is it to make sure my friends and I are always eating at an expensive place that has the food options I want <-- another theme problem with me is social situations. I don't like talking about my diet and I don't like feeling like an outcast plus acting like I don't mind being an outcast. I think a happy medium can be achieved, though. I'm being especially social lately because of all the helloes and goodbyes and meeting new people but when things even out, I'm not going to be eating that much with other people and I can do a lot better on choosing the healthiest thing on the menu.
                        Have you tried plotting a strategy ahead of time? You don't have to explain your menu choices, you know. Eating something different doesn't make you an outcast. And any friends worth having are going to understand and respect you for sticking to a discipline. "I'm trying to eat healthy," should be enough explanation if anybody asks. Even better, "my body really appreciates it if I stick to a healthy diet," or "this is the way I like to eat." Makes them look like a jerk if they try to pressure you, LOL!

                        In all kinds of situations when we're being pressured, a simple "no thanks" without explanation is often the best answer. There's no reasoning they can attack. This is a recommended tactic with salesmen, for example. They have been trained to counter almost any objection offered, a simple refusal gives them nothing to work with.

                        But I will confess to missing the convenience of sandwiches and wraps for a quick meal. I'll gradually find other ways of coping with it, but I still feel at a loss sometimes.
                        5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
                        Primal low: 140.2 (Dec. 3) Goal weight: 135?
                        Main Primal goal: beating back my CFS enough to function more normally and start writing again

                        More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
                        - Lewis Mumford

                        Comment


                        • Yesterday's report. I'm pretty sick today, so I'm staying home. Yesterday's sore throat got much worse; I can hardly talk.

                          Health journal May 19, 2012

                          Sleep: 8 hours? Woke up several times with a sore throat, light-headed through the day.

                          Weight: 155

                          Food
                          Vitamins: check
                          Breakfast: 2 slices bacon, 2 fried eggs
                          Lunch: Beef liver with onions and mushrooms, butternut squash with apple and garlic, mixed salad
                          Supper: Banana with almond butter
                          Snacks: 3-4 dates

                          Exercise: walk with hubby about 2km

                          Activities: Hand dishes (hey, I'm able to do them pretty well every day now!), 2 1/2 loads laundry, cooking, emptied dishwasher
                          5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
                          Primal low: 140.2 (Dec. 3) Goal weight: 135?
                          Main Primal goal: beating back my CFS enough to function more normally and start writing again

                          More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
                          - Lewis Mumford

                          Comment


                          • Sorry you are ill. Take good care of yourself.

                            Comment


                            • Thanks, Sabine. I am staying home today so as not to share my germs with friends and family, as I am feeling worse rather than better. Beautiful hot day out. I step out into the back yard occasionally. And I have to admire the two spectacular, bright red Oriental poppies (the size of soup bowls) that are glowing in the sun, surrounded by flowering clumps of iris. Hard to be down in the dumps, with sunshine and flowers on the menu.
                              5'2", 55 years, Primal since April. Pre-Primal weight loss, from 216.6 to 157.8
                              Primal low: 140.2 (Dec. 3) Goal weight: 135?
                              Main Primal goal: beating back my CFS enough to function more normally and start writing again

                              More and more, our life has been governed by specialists, who know too little of what lies outside their province to be able to know enough about what takes place within it.
                              - Lewis Mumford

                              Comment


                              • Glad you've got so much around you to make you feel better - yeah, you've got the right attitude about these little obstacles.
                                Starting weight: 225
                                Current weight: 195
                                Goal: One pull-up by December 31, 2012
                                Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
                                My Primal Journey


                                Created by MyFitnessPal.com - Nutrition Facts For Foods

                                Comment

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