Monday, May 21, 2012

142 DAYS MAINLY WHEAT FREE - 7 DAYS OUT OF 31, EXERCISE


I LOVE THE VIEWS FROM THE PORT HILLS ABOVE CHRISTCHURCH
LOOKING TO THE EAST OVER LYTTLETON HARBOUR



I feel a little frustrated with myself this morning. May is disappearing fast and I am making little progress toward my goals of improving my weight and fitness. I began the month with high hopes but with 10 days to go I am not drinking enough or getting enough exercise and my food seems to be all over the place. This is partly due to the seasonal change to cooler weather but I don't have time for excuses.

I can't say I'm eating badly but I'm not making enough good choices during the day. Generally I'm not feeling quite so good. Time to get a grip again. I was doing much better when my focus was on the Lean For Life program based on what the Lindora Clinics do. It's not so much that I'm doing anything different but that my focus has got fuzzy. Joy would understand what I mean.


Lean for Life by Cynthia Stamper Graff  

I bought mine through a particular Amway group who called it Health Point.
The book is also available on Amazon.

Lean For Life is a lower carb program that includes some fruit and grain, advocates vitamin and mineral supplements and walking 10,000 steps a day. 10,000 steps is generally considered equal to 5 miles or 8 km. I'm sure if I followed their recipe I would be right on track again.

I made some personal adjustments because I don't think any program works unless you make it your own. I don't eat grains anymore.

Vegetables:- The menu includes far too much iceberg lettuce for my taste. I don't always eat lettuce or even green salad every day. I'm sure that if I did it would be better for me. I also eat more carrots, pumpkin and kumera, (sweet potato) and other veggies than recommended.

Protein and Fats:- I probably eat more protein and fat than recommended. Low fat dairy and fat trimmed meat are recommended. I don't follow that aspect because I believe in eating whole foods as nature has provided.

Snacks:- I am finding that I don't need or want extra snacks through the day. Instead of the allowed 3 - 5 snacks a day I usually only have one. I'm simply not hungry or looking for extra food. I think this has something to do with eliminating most grains.

Supplements:- I don't take all the recommended supplements because it is too expensive but then maybe I should take another look because we are currently spending quite a lot on supplements like vitamins C & B, magnesium, calcium and Omega 3.

Fruit and Grains:- The program allows a limited amount. I have chosen not to eat grains and most days the only fruit I have are the berries in my breakfast smoothie. This smoothie is what keeps me going. If I start my day differently there is a good chance the day will not be quite such a good day.

Sugar:- Sugar is not a problem for me so I don't use substitutes. The few rare occasions I want to sweeten something I use ordinary sugar or if appropriate a little fruit. I keep saying I'll grow my own stevia but so far have not got around to doing so.

Measuring and Weighing food:- I no longer measure and weigh. I did that at the beginning, many years ago, when first introduced to the program by my sons. I found that when I eat healthy food I don't overeat or choose extra large portions.

General:- I use the recommended foods as a guideline adjusting to seasonal foods and what my budget allows.

Exercise:- When walking is not appropriate I am working toward a goal of 10 km/6 miles on the cross-trainer which is something like an elliptical trainer. I chose a cross-trainer rather than a treadmill or exercycle because  it is weight bearing exercise, and I use my arms more, something I don't do well when walking. I do not count incidental walking since I've become frustrated with all the pedometers I've tried. I'm a little bit of a perfectionist so I use a google program to map my distance when walking. I am most successful at doing my walking or cross-trainer when I do it first thing in the morning, even before breakfast, in one hit. Breaking it up into smaller sessions usually means I never follow through with the remaining ones. It seems that I'm easily distracted from doing my daily dozen walk.

I also intend to introduce stretching and resistance exercises as my energy levels improve.

Ketosis:- Lean For Life is a ketogenic diet. Staying 90% in ketosis is a good guide to success providing you are not over eating on fats. It's one simple measurement that is easy to do and helps me know when I am getting off track, I guess it's a little like someone keeping an eye out for foods that spike blood sugar.

Set Points, 6 Week Cycles and Maintenance:- Lean For Life has one aspect that I've not seen mentioned elsewhere. The book discusses set points which are weights your body wants to hang on to and not move beyond. To break this pattern they have designed a program with 4 weeks of good weight loss, followed by 2 weeks of maintaining that weight. They call this Metabolic Adjustment. At this point you can decide whether it's time to go into maintenance mode or continue with another 6 week cycle. There is also a plateau busting menu for a day that works well.

I found there are psychological advantages of planning in 6 week cycles. It also made it a lot easier to socialise during the 2 weeks of  maintenance although an interesting thing happens for many of us. We continued to lose weight through the maintenance period but at a slower rate. At the weight I am now I can almost guarantee an over-all weight loss of 5-6 kg/11-13 lbs in 6 weeks.

Mind-Body Connection:- One aspect of the Work-book which I am not good at is the mental work. Everyday of the six week program there is a chapter on how to get your brain power working for you. While I consider myself fairly intelligent I'm not an intellectual and this is something I tend to skip over. Even now after years of using this program off and on I am still learning to put into practice many of the lessons in the book.

Wheat:- The secret to becoming consistent and finally successful lies in the removal of wheat and most grains from my diet. Had I known the science behind the wheat connection in the beginning I doubt if I would still be having to work so hard now. I am convinced that I have never tolerated wheat well. With the knowledge I now have I would probably have made my household wheat-free from the beginning. Instead I've played around with the yeast connection and uncertainty.

A double-minded man is set to fail.

Until recently that was me.

 It had taken a long time to be convinced that grains, especially wheat, are not good for me and certainly not essential to healthy nutrition. I am appalled by the potential of modern wheat to do harm. Thank-goodness the tide of scientific evidence and public opinion is turning albeit slowly.  It might be 20, 30 or even 50 years before the 'Establishment' acknowledges that modern wheat is a health hazard and probably the greatest contributor to obesity and diabetes.  In the meantime those of us who have discovered this truth will adjust to living wheat-free in a world dominated by wheat and other grains. Scientists will continue to argue and the brave ones will continue to research and prove the point. It has been an epiphany to discover I can live a very healthy life without grains in my diet.

An aside. I am shocked by the resistance many people have to this truth. Clearly this is something the enemy against healthy, active, vibrant humans wants to keep hidden. Well, - do I have news for all the noisy reactors against this science. The nasty secret of grains is out of the closet and it's only a matter of time before it becomes accepted as main-stream knowledge.

HOW DID I DO?

Although I fasted about 20 hours I'm not sure whether it was wise. I felt off=colour and went to bed extra early last night so maybe my body needed a rest from food.

I really need an excellent day, not necessarily perfect but one on which I pursue doing the best I can.

Bedtime now with thoughts about tomorrow.

Breakfast:- Fast

Lunch:- Fast

Tea/Dinner:- Steak and mushrooms with a little onion and tomato.

Snacks:- almonds

Drinks:- Water x 0
Flavoured teas x 3

Daily Goal:- 1.5 lt or 5-6 large cups *no*

Exercise:- Walk or Cross-trainer *no*

I aim to walk or cross-train 5 km or more each day this month plus....

1 x 60 min. cross-trainer or walk 6 km
2 x
3 x

29/160 km for May

I am going to do the stretching exercises in my Jenny Craig book. I did them many years ago and found them easily do-able for me. My goal is to eventually stretch every day.

Stretching 2 x week.
Week 1
Week 2
Week 3
Week 4

I am getting fitter, stronger, improving my stamina and flexibility.
Has to be good. Right!

BP 11th May, 2012 147/75


1ST MAY 7.30 am:-  94 kg/ 206.5 lbs

Start weight check:- 114.5 kg/251 lb

Weight loss 
January:- 10.5kg/23 lbs 
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/ 6.5 lbs


TOTAL WEIGHT LOSS FOR 2012:- 20.5 kg/ 45 lbs 

Next Official Weigh-in June 1st


4 comments:

  1. Lovely photo...thanks for sharing.

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  2. There seems to be a lot in that book that you don't agree with :) Perhaps just come up with your own plan and stick to that. I agree about the wheat, it is causing more harm than the world realises at present. I know sugar is a biggy for America but grains are the hidden sugar that people just don't consider.

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    Replies
    1. I do follow the general guidelines and they are also in line with most low carb weight loss plans. I am usually under the recommended carbohydrate grams, almost always under 80gm per day and often don't reach 40 grams. I've done a lot of reading and the LFL guidelines still hold true. This is also an American program and I found it necessary to modify some things to suit our lifestyle. I'm a great believer in KISS. The program expects you to use some low carb, protein bars. I have a couple of Atkins bars in the fridge for extreme emergencies or awkward days away from home. I prefer to carry hard boiled eggs or a piece of cheese,

      Don't forget I still have a lot of weight to lose and there is no way I'm going to compromise the rate at which I can lose weight. This plan works and all I have done is tweak it to make it mine. It's been very helpful in the past and continues to be so.

      The good thing for me is there are no points to count, (WW), no calories to count, few foods to avoid now that I don't eat grains, and I only weigh foods if I think my potions might be getting out of control which hasn't happened in a very long time.

      I guess the program is my comfort blanket. *smiles*

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  3. Hi again - that place I buy my meat from also has a "homekill" deal. Well what I mean is you can buy 1/4 or 1/2 of an animal or whatever and get it delivered in four lots of 10 or 20 kilos. All good cuts too. You can also just buy it like I do - they deliver anywhere :) It's not cheap but great meat.

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