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  • Decreasing inflammation and stress

    I've been frustrated for a while now that I can't seem to break this weight plateau. I've been hovering around 173lbs since December, so about 8 months. I have gotten down to 168, but went right back up. Maybe hovering around 171-172 right now, but that's all basically the same to me. Over this time I've done a lot of exercising, but mostly focused on significant strength training. I know that my body is prone to inflammation... hence the stress fractured shins in college, wrist tendonitis in HS playing volleyball, and super long time to heal after a rollerblading injury to my knee. So I think I need to switch gears for a little while and see if I can't decrease the inflammation to get my weight down. I know I have a solid muscle base, but just need to remove the fat that's on top.

    If I remember, I will in tomorrow morning. But here is my plan going forward (until DD starts Spanish at 8am in October):

    6:30am wake-up, ~30min yoga (I found a website with free yoga videos!)
    7:00 Tea while getting caught up on work email
    7:30 Cook, eat breakfast with kids
    8:30 Put DD on bus for school

    Nap time - hopefully at least 1 hour of work

    7:30pm 1 lap around neighborhood - approximately 1 mile
    8-9pm - finish up work
    9-10pm relax with book in bed

    Wed nights - indoor soccer 1-2 games

    I'm going to see how the yoga with a little pilates feels for my muscles. If I feel like I'm losing a lot of strength (will be able to tell from soccer), then I will add in 2 days of body weight strength training. But for now I'm wondering if my body just needs to relax. Hopefully the morning yoga will help me distress and the tea will be a good start to my day. I'm going to visit the Trader Joe's in town soon and might take a look at what organic, white teas with some flavoring they have. I'm also going to try as much as I can to get DS out and active during the day, and to be active with him. This will be trickier once he starts gymnastics and soccer since I have to sit and watch those. But each afternoon I'd like to get the kids to the park and maybe let them play follow the leader, since they love it. Hoping for a less stress school year and improvement in my overall health.

  • #2
    Things are off to an okay start, with yoga this morning. Of course, DS woke up about 10 minutes into the 23 minute video. But he came in the playroom with me (only carpet in the house) and just layed there watching me. Perhaps this will encourage him to sleep in, or as he is able maybe he'll even join me. A 3yo boy doing real yoga, that would be kind of funny. But we'll see where it goes. Tonight I have 2 soccer games, and tomorrow it will be back to yoga and walking. Here's to hoping that all of this works!

    Weight: 171.8

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    • #3
      What are you doing for diet in terms of inflammation? I found a low carb, meat and fat heavy to be the most inflammatory diet there is. I would greatly suggest a low fat, starch, fiber, muscle meat and high sugar, gelatin and dairy diet. A few reasons, animal protein is high in inflammatory aminos like methionine, cystein and tryptophan, also usually high in omega 6 fatty acids. Starch/fiber can cause digestive issues leading to slow transit time and IBS issues/leaky gut which is a big problem in terms of inflammation and low carb can cause issues with thyroid which lowers your bodys ability to cope with stress, among other things.

      Just a thought, chronic inflammation is something i have been battling for a few years now.
      Last edited by Zach; 07-31-2013, 02:16 PM.

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      • #4
        Originally posted by Zach View Post
        What are you doing for diet in terms of inflammation? I found a low carb, meat and fat heavy to be the most inflammatory diet there is. I would greatly suggest a low fat, starch, fiber, muscle meat and high sugar, gelatin and dairy diet. A few reasons, animal protein is high in inflammatory aminos like methionine, cystein and tryptophan, also usually high in omega 6 fatty acids. Starch/fiber can cause digestive issues leading to slow transit time and IBS issues/leaky gut which is a big problem in terms of inflammation and low carb can cause issues with thyroid which lowers your bodys ability to cope with stress, among other things.

        Just a thought, chronic inflammation is something i have been battling for a few years now.
        Interesting perspective. I'm still trying to figure out the ideal diet for myself. This summer has been rough and I've been indulging in too much junk. I do know that wheat causes bad reactions and anything real high carb (rice, corn based pasta) causes me to retain water and therefore weight. I feel best when I eat more protein, so moving to a low meat based diet is highly unlikely. I am venturing into more organic/grass fed meats which will take care of the O6 concerns. I'm going to remove dairy for a month after ice cream season is over for me to see if that clears up my allergies. But still a long way to go to figure out what I'm sensitive to and what my body runs best on.

        Last night was a disaster. As our last hurrah of the summer, we went to the library, out of for ice cream, to the park, and then out for dinner. I ate WAY too much and realized after dinner what day it was and that I had to play soccer that night. I had a bad stomach ache through both games and barely made it to the bathroom when I got home. Never again will I eat that much before playing! I'm going to get back to planning our dinners starting with this Sunday. From there things should start looking up.

        Did my yoga this morning and had my tea before breakfast. Planning to take DS to the museum today while DD is at camp. He'll want to explore the outdoor stuff, so that will mean walking and possibly some climbing. Tonight might be another disaster dinner and the local burger joint that just opened. But the meat is mostly grass fed and if I can avoid eating too many fries I actually should be okay. The ILs are coming over, which is why we'll likely go out. Should get in my walk tonight though.

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        • #5
          Not low protein, just low inflammatory aminos. Gelatin could make up half your protein and i bet you would feel much better. Also if you remove dairy be sure to get calcium some how, eating all that meat will up your phosphorus and you want that to ge balanced with calcium.

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          • #6
            Originally posted by Zach View Post
            Not low protein, just low inflammatory aminos. Gelatin could make up half your protein and i bet you would feel much better. Also if you remove dairy be sure to get calcium some how, eating all that meat will up your phosphorus and you want that to ge balanced with calcium.
            Hmm. Is gelatin found in bone broth? I've been thinking about incorporating more of that into my diet. Perhaps that would be a good thing to look into. I'm planning to go to Trader Joe's tomorrow, so I'll see if I can find some there. Thinking maybe I could use some bone broth to make my tea in the morning, although heating it up could be trickier, maybe half water, half broth. I think broccoli is high in calcium, right? We eat a fair amount of that and get it organic. I'm definitely open to what will help me feel better! Thanks for the ideas.

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            • #7
              Yep bone broth and anything made with joints, ox tails, etc. bone broth also has a fair amount of calcium if you let it go for a long time and use a bit o vinager. You can also just buy a supplement like knox or great lakes and use it in stews or to make jello or in coffee. Veggies in general are not a great source of minerals since they are bound in fiber and you would have to cook the hell out of em and also eat a lot. Taking a supp would be best if you are not eating any dairy although i think dairy is great so maybe just eat some. you can make your own calcium supp out of eggshells btw.

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              • #8
                Originally posted by Zach View Post
                Yep bone broth and anything made with joints, ox tails, etc. bone broth also has a fair amount of calcium if you let it go for a long time and use a bit o vinager. You can also just buy a supplement like knox or great lakes and use it in stews or to make jello or in coffee. Veggies in general are not a great source of minerals since they are bound in fiber and you would have to cook the hell out of em and also eat a lot. Taking a supp would be best if you are not eating any dairy although i think dairy is great so maybe just eat some. you can make your own calcium supp out of eggshells btw.
                I'm trying to stay away from anything processed. So no supplements and nothing out of a box. I will see if TJs has any bones from a grass fed animal. Does the type of feed matter for making broth? I seem to remember that it does. I'm removing the dairy as a trial to see if any of my long term congestion goes away. Perhaps some time without it and some healing bone broth will let me go back to eating it. We can't afford the super expensive or grass fed cheeses.

                Tonight wasn't a total disaster. Had a burger with bacon, cheese, and mushrooms. Didn't eat a ton of fries, and we got 2 cups of custard to share between the 7 of us. So I just had a few bites. Tomorrow starts the true staying on plan. I'm taking DS to TJs in the morning to see what their prices are like. I wonder what they have in terms of grass fed meat and/or dairy, including what their price for eggs would be. We also walked to dinner, which makes it not as bad. I got in my own walk around the neighborhood while the kids were in the bath tub as well. Of course, some extra frustration because DH let them just play in the tub the whole time I was gone. It's now after 8 and neither kid is in bed. DD has camp in the morning, so she should not be up this late. I have to read to them in a few minutes and then get my work done. I'm actually glad we're getting back to a regular routine and will stop these late nights for the kids. They do not do well staying up and DH loses track of time.

                Ready to take on another day!

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                • #9
                  Really Zach? Please put up some evidence that a meat and vegetables diet is inflammatory. All of this gelatin supplementation is just bollocks. Buy cheap cuts of meat with lots of connective tissue and or skin and you get the tastiest gelatin at a great price. And sugar is about as inflammatory as you can get, short of seed oils
                  Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                  Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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                  • #10
                    Originally posted by peril View Post
                    Really Zach? Please put up some evidence that a meat and vegetables diet is inflammatory. All of this gelatin supplementation is just bollocks. Buy cheap cuts of meat with lots of connective tissue and or skin and you get the tastiest gelatin at a great price. And sugar is about as inflammatory as you can get, short of seed oils
                    I already answered that. Please tell me how sugar from whole food is inflammatory?

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                    • #11
                      Originally posted by peril View Post
                      Really Zach? Please put up some evidence that a meat and vegetables diet is inflammatory. All of this gelatin supplementation is just bollocks. Buy cheap cuts of meat with lots of connective tissue and or skin and you get the tastiest gelatin at a great price. And sugar is about as inflammatory as you can get, short of seed oils
                      "The simplest illustration of how inflammation relates to the organism's resources was an experiment in which blood glucose was varied, while an animal was exposed to chemicals that varied from mildly irritating to potentially deadly. When the animal had very low blood sugar, the mildest irritant could be deadly, but when its blood glucose was kept very high, even the deadly antigens were only mildly irritating. Varying the blood sodium concentration had similar, but weaker, effects."

                      Vegetables sit in your gut and rot, causing digestive issues, and inflammation. Meat, in high doses, leads to a poor phosphorus to calcium ratio, and an imbalance of amino acids if you mostly consume muscle meat as most do.
                      Make America Great Again

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                      • #12
                        Originally posted by Zach View Post
                        What are you doing for diet in terms of inflammation? I found a low carb, meat and fat heavy to be the most inflammatory diet there is. I would greatly suggest a low fat, starch, fiber, muscle meat and high sugar, gelatin and dairy diet. A few reasons, animal protein is high in inflammatory aminos like methionine, cystein and tryptophan, also usually high in omega 6 fatty acids. Starch/fiber can cause digestive issues leading to slow transit time and IBS issues/leaky gut which is a big problem in terms of inflammation and low carb can cause issues with thyroid which lowers your bodys ability to cope with stress, among other things.

                        Just a thought, chronic inflammation is something i have been battling for a few years now.
                        Meat isn't high in omega 6 fatty acids. Most of the fat is saturated. I find a meat, fat and veggie diet to be very, very anti-inflammatory for me. I have severe autoimmune disease that is dramatically improved on the autoimmune paleo diet.
                        Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

                        http://www.krispin.com/lectin.html

                        Comment


                        • #13
                          Source. Is it God?

                          Originally posted by Derpamix View Post
                          "The simplest illustration of how inflammation relates to the organism's resources was an experiment in which blood glucose was varied, while an animal was exposed to chemicals that varied from mildly irritating to potentially deadly. When the animal had very low blood sugar, the mildest irritant could be deadly, but when its blood glucose was kept very high, even the deadly antigens were only mildly irritating. Varying the blood sodium concentration had similar, but weaker, effects."
                          Reference to the study?

                          Originally posted by Derpamix View Post
                          Vegetables sit in your gut and rot, causing digestive issues, and inflammation.
                          With healthy gut flora, there is neither digestive issue/distress nor inflammation. My flora happily rot the vegetables I eat, producing no digestive issues and anti-inflammatory short chain fatty acids. My stools are small, soft and regular and pass cleanly. Lots of vegetables, happy gut

                          Originally posted by Derpamix View Post
                          Meat, in high doses, leads to a poor phosphorus to calcium ratio, and an imbalance of amino acids if you mostly consume muscle meat as most do.
                          So eating nose-to-tail is the way to go. Yes?
                          Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                          Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

                          Comment


                          • #14
                            Originally posted by Zach View Post
                            I already answered that. Please tell me how sugar from whole food is inflammatory?
                            Your initial response above simply recommended high sugar intake, among other things. No recommendation that it be in whole foods. No issue with whole foods - animalia and flora
                            Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                            Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

                            Comment


                            • #15
                              I have lots of auto immune crap and inflammation that I've been sorting out for years. Try some wild caught salmon. I eat it almost daily. It really helps. I also avoid nightshades as they cause me pain big time ( tomatoes, potatoes, peppers, egg plant and tobacco) and they can cause inflammation for some. I felt a ton better after just one week of avoiding nightshades. Also have recently discovered that alcohol is inflammatory and am doing much better since cutting it out. You are on the right path. Just keep searching for what works for you!

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