Saturday, November 11, 2017

5 years, 9 months in long term weight maintenance- keeping it LEVEL

May 2011 to November 2017 Weight Maintenance



May 2011 to November 2017 Weight Maintenance





















Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  116.0  lbs
Keeping off    71.4 lbs

Time in maintenance 5 years, 9 months

Age 51
Menopause 4+years
Height 5'1"
BMI 21.3
BMI ave this month 21.9
BMI ave last month 21.6
Glucose (fasting & 2hr post this month range 75 to 106 mg/dL)
Ketone blood= 0.2 to 0.6 mmol/L

Food Template:  Paleo, LCHF,  Keto-( due to fasting ), 
Total Carb ave = 42 grams per day
Net Carb ave = 28 grams per day

Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate or 1-2 squares of 70% chocolate, maybe 4 squares on the weekends, Okay. LOL!
** Tiny bit of stevia in my Natural Calm, magnesium supplement

12:12.  I'm alternating short TRE with the 12:12, most days
Food Timing or Time Restricted Eating Window  (TRE) or Intermittent Fasting (IF) 17:7 or 18:6 (1X per week)

17: 7 example:
17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Or 18:6, I change it up a bit

12:12 Example
12 hrs fasting (water only)
12 hours eating, 3 meals, one small meal (no protein)
Eat 6am, Stop eating at 6pm

Auto-Immune Hashimoto's Disease 1997, 100 ug Synthroid daily
Food Addict in Recovery: 6+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 9464  ave steps per day, October

Weight lifting : 1X per week, 

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 14 stairs (Apple Health Kit)

Flexibility and stretching: 2-3X per week at home or gym- sit to stand to sit. 

Meditation  I stopped this month! Taking a break

San Clemente, CA Oct 2017


What's working: 
1. Okay, short! I had some sleep issues in Oct 2017. I traced it back to a certain meditation app, possibly, or just stress, so I'm going to switch meditation apps and get back on it in Nov 2017. I am sleeping better this month.  November 2017 half stress, one quarter relax, one quarter bust a cleaning mode this year. 

2. Funny, I went from my lowest adult weight to slightly over my best 113-116 lb range in one month. Ha! Best not to celebrate too much about any one month's data. I've added more 17:7 fasting days and I'm getting slightly higher protein. I'm still LCHF. And, I've leveled out a bit. 

3 Trend lines: LEVELED! A few more weeks and I may or may not see a shift down. Time and my food choices will tell. I'm also monitoring my total intake of food. Totals still matter. I get the feeling that I may be seeing things 2-3 weeks down the road from whatever hormonal responses that make up weight are at play. Who knows. 

Intermittent fasting via Time restricted eating windows, food tracking, daily weighing. All excellent tools in my weight maintenance practice. 

What didn't work in the past

1. Using food to soothe my feelings and not sleeping well
2. Only getting on the scale 4X per year, maybe more maybe less. 
3. Not measuring meant no trend lines for guidance. Taking action quick enough. Missing that key habit.







Long term weight maintenance 2011-2017


Sunday, November 5, 2017

Trend lines matter, so does total intake, narrow window scoop Nov 2017

Okay, want to follow along with a trend leveling out and possibly reversal?

It's all about my narrow window. I can easily go above my calorie window
and dietary fat window. Easily. Come along with me for a few weeks.

Most stressful work  month this year. Yeah! No excuses.
Actions now = results no matter what. That's life, YO!

I spy with my little eyes an upward trend.
It's at the top of my best weight maintenance range 113-116
All I need are 4-5 points under or at my trending average for a flat line
That's why weighing in weekly is not enough for me. I need to adjust at the 4-5 day mark.

Nov 2017 Weight Maintenance

September- Nov 2017 Weight Maintenance























Is this trending okay?... yes!!! It's data. I recorded it, but now I need to act.

Do I need to be mindful of and take some small actions... YES!!!
This is how I stay in long term weight maintenance.
Small changes, because my Weight Maintenance is built on my narrow ranges.
I live within the narrow, but actionable window.

1. Total intake calories? 
(100-150 calories higher can = upward trend. So can eating 100-150 lower!)
So says my Fitbit

I don't get normal hungry and full signals, so I use My Fitness Pal and FitBit to track.

2. Macros, fat vs protein? 
Getting my fat grams close to equaling my protein grams (64% fat, 22% protein, 12% carbs)
I remain LCHF/Paleo/Low levels of Keto, but shifting slightly by moving my protein higher is
always a WIN for me. Better hungry full signals, too.  LC and my body provides the HF!

I can shift my protein higher, presumably access my body fat to burn. Check out the KetoGains group

https://ketogains.com/2016/09/ketogains-fat-loss-chart/



3. Time Restricted eating? 17:7 works well, but so does 12:12 or 13:11

1,2,3 Yes!!!

Goal: Turn Oct 2017 upward trend into a flat line

Long term goal, downward trend with new flat line1-2 pounds lower

Going above my calorie and dietary fat window!



Saturday, November 4, 2017

Trend lines in weight maintenance, they matter! Nov 2017

Heading into a super busy 6-9 months. So I'll be posting more photos than topics.


I'm settling into my winter trend line- AKA, the very top of my best weight maintenance range. I'm feeling pretty good.

What is working now:

1. I had terrible sleep for a while there in October. Now that I'm sleeping better I may or may not return to center of  my best weight. I'm still good inside the 113-116 range. Really, I feel great.

 There is no reason for me to adjust anything OTHER than getting a flat line in this yearly graph. Interesting that my weight at the lower plateau is staying longer. I suspect I'll go between the two plateaus from here on out if 2017 is any indication.



2017 weight maintenance, keeping 72+ pounds off


2. New silocone O-Ring for my Instant Pot. Yep! My lid always fit a bit wonky, so I replaced my silicone O-ring for my Instant Pot and I know feel comfortable making homemade broth. Mostly chicken, but by adding 1 nice beef bone with lots of bone marrow (purchased at Whole Foods) I get gelatin in my mostly chicken broth.

I also find good GI works when I add a little beef to my broth. 
Defatting & finding gelatin in my chicken broth!
3. Beach walks and photography. Yep! Very relaxing. 

Beach Glass Sunset

The sea glass colors are fabulous!

What didn't work in the past

1. Not prioritizing sleep, not looking at weight trend lines. Not taking action on day 4-5 of an upward trend.

2. Eating WW frozen meals and thinking I was going to get lean. LOL. I did almost get Type 2 diabetes. Because low fat high carb is not optimal for me. And fruit is not free by a long shot for my genetics. Little did I know that Paleo/LCHF could be fast, and inexpensive by using the whole animal and cool tools like the InstantPot. I can use fruit in flavoring in salad dressing. It's all good. Tasty and the correct hungry full signals- most of the time.

3. Not being able to walk far or boulder hop due to my weight and my plantar fasciitis. Beach combing was possible, but it was by far much more painful and I could not squat, boulder hop or walk as long or as far as I can now.

Hope nobody is falling into the binge eat, repent, repeat cycle for the Holiday 2017 season. Good news is you can stop today and be in a better place by tonight. And the next day and the 1 month and 27 days we have left in 2017.  Get out of your own way. Moderating junk is wheeeee fun, until it's not. Then it's just a mental and physical pain. I know, I lived 40 years that way.

Take it from me: Do not wait until 2018 and don't align yourself with anyone who is waiting until the new year to take action. Long term weight maintenance is a "Right Here Right Now" sort of life.

Off to relax before the beach weather leaves us. Looks like we are about to start our So. Cal rainy season.  Because my car  plants could use some water.

Thursday, October 26, 2017

Run! From fun-size Halloween Candy 2017 because obesity and diabetes are far from FUN! 7th Food Sober year





















RUN!!! If you are an abstainer, I'll hope you are like this Sandpiper. RUN from slippery slope thinking at Halloween.

Run from these slippery slope thinking when considering moderating fun sized Halloween Candy. Because Obesity, Binge Eating, Diabetes and complications are far from fun.

Think about the time lost in life- brain space and painful diseases that stinking thinking brings. It's so NOT FUN!

What didn't work in the past

1. I can eat just one (nope! I'm a food addict, I used that excuse all the time, It was never one)

2. I can buy candy I don't like and pass that out ( proximity = high chance of binge)

3. I can buy candy and bring the left overs into work (what left overs?)

4. I can bring it into work ( I must have hated my co-workers, sorry peeps!, They struggle, too)

5. Everybody eats Halloween Candy, it's okay for me to moderate (no, not everyone eats this crap)


Obesity and Type 2 Diabetes are at record levels. Good news, remission is possible. But only if you as an individual choose to walk away from the current environment and stinking thinking.

What works now

1. I abstain from all candy  ( exceptions small amounts of planned 85% or less often 70% chocolate)

2. I buy small amounts of candy to hand out ONLY if my other family member wants to do so. (I recognize not all people need to abstain 100%)

3. I make any extra candy hit the trashcan, with bleach poured over it. 7th year, no dumpster diving. Yaaaay!

4. My co-workers deserve better. I'll bring in meat or vege, or spices, or olive oil to share for general use. All holidays do not require junk food to celebrate.

5.  Food addicts in recovery, Keto, Low Carb, Paleo, Type 2 Diabetics, Type 1 diabetics, NSNG and more- Many of my friends and support group abstain from Halloween Candy. Ain't no big deal. YO!.

Recovery is sweet enough. Here's to a Food Sober Halloween 2017. You deserve health and wellness, not painful diseases and struggle. Onward!

Saturday, October 14, 2017

5 years, 8 months long term weight maintenance, lowest adult weight, longest time in maintenance!

May 2011 to September 2017

May 2011 to September 2017


















































Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  112.6  lbs
Keeping off    74.8  lbs

Time in maintenance 5 years, 8 months

Age 51
Menopause 4+years
Height 5'1"
BMI 21.3
BMI ave this month 21.5
BMI ave last month 21.5
Glucose (fasting & 2hr post this month range 79 to 109 mg/dL)
Ketone blood= 0.2 to 0.8 mmol/L

Food Template:  Paleo, LCHF,  Keto-( due to fasting ), 
Total Carb ave = 31 grams per day
Net Carb ave = 22 grams per day

Abstain from all grains, most sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate or 1-2 squares of 70% chocolate, maybe 4 squares on the weekends, Okay. LOL!
** Tiny bit of stevia in my Natural Calm, magnesium supplement

12:12.  I'm alternating short TRE with the 12:12, most days
Food Timing or Time Restricted Eating Window  (TRE) or Intermittent Fasting (IF) 17:7 or 18:6 (1X per week)

17: 7 example:
17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Or 18:6, I change it up a bit

12:12 Example
12 hrs fasting (water only)
12 hours eating, 3 meals, one small meal (no protein)
Eat 6am, Stop eating at 6pm

Auto-Immune Hashimoto's Disease 1997, 100 ug Synthroid daily
Food Addict in Recovery: 6+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 11915  ave steps per day,  August

Weight lifting : 1X per week, 

Sprints  4 days per week stair sprints 

Stair Ave/day for the month 14 stairs (Apple Health Kit)

Flexibility and stretching: 2-3X per week at home or gym- sit to stand to sit. 

Meditation 1-2X per week, Headspace. 

_________________________________________________

Lowest adult weight, longest time in weight maintenance. Really, looking at the 2017 graphs, I've been more stable this year than any other year in long term weight maintenance. 

WOW!!!!   

Insurance blood draw, everything looks great- my total cholesterol and LDL are high (lean mass hyper responder for cholesterol), yet my HDL is a whopping 101, triglycerides are 68,  hs-CRP is 0.6,  HA1c is all time low 4.8

Cholesterol/ HDL ratio is 3.7
Triglyceride/HDL ratio is 0.67

Blood pressure 106/68
Resting Heart rate ave last month 56 bpm


Yep! Lean. Muscular, Energy is high, joint pain low. Sleep is pretty good. Mobility is excellent.  $60 per month insurance discount 5/5 parameters. 

What's working for me now
1. LCHF and Time Restricted eating for the win!


What didn't work in the past
1. Low fat and eating allllll the time. 

There will be GRAPHS. 
Good DATA = Good DECISIONS    YO!










Saturday, October 7, 2017

Facebook Live Interview- Everyday Success ,we chat long term LCHF weight maintenance Oct 2017


Link: https://www.facebook.com/groups/311565639285014/?fref=mentions


Air Date was 10/7/2017
I chat all things


  • weight maintenance
  • my experience being obese as a child
  • why I won't be consuming gluten pastries on my next trip
  • Refuse to Regain, Robb Wolf, Sarah Fragoso, and Jason Seib (early influencers)
  • getting to the root cause of your obesity
  • gene testing and how I used the results
  • not to worry if you have the obesity and Type 2 Diabetes & genetics, LCHF is delish!
  • glucose fasting levels if I choose to go off my plan
  • the Feldman Protocol for health insurance discounts
AND MORE!   Facebook, Every Day Success, Together Inspiring Others (if the link is not working )

Sunday, October 1, 2017

Current topic from twitter Week 1 of Oct 2017- behavior change


Behavior change, with the ALL the data, wasn't that effective for me either.


May 2010, yes I binge ate that frosting!! 

  • I had to feel poorly
  • I knew that I was going to age poorly late 40's, early 50's
  • I had to see someone close to me pass way too soon
  • I had to see my HA1c reach 5.7%
  • I had to get a lot of aches and pains and lose my ability to do my favorite things
AND STILL, the addictive nature of sugar and grains kept me hooked from January to April 2011, I was in a contemplative state.

For me personally, a perfect storm while WITHIN a completive state. 

 What worked:
I knew all about type 2 diabetes from working with a diabetes clinic in large, urban, medical center. It took me BOTH feeling bad with T2D blood work AND having someone close to my age drop dead from Type 1 diabetes complications.

Wanting to paddle a kayak and hike a long time and knowing that I could have it, only if I addressed my root causes.  So yeah, abstaining from binge inducing foods for the win! I had to want something bigger than getting "food high" from sugar.

Paleo, LCHF, and Keto (via intermittent fasting) all helped, too. Better hormone signaling. Few binge urges. Excellent mobility, strength. A lot less pain and no migraines.
June 2016, long term weight maintenance


What didn't work
1. In effective ways that didn't address food addiction at the root cause. So intuitive eating, WW meetings preaching moderation. (except the ones lead by my leader who talked frequently about "red light food avoidance")  I lost weight, but didn't stop binge eating and couldn't keep the weight off.


Take away message: next time you are ready to change, grab some Gretchen Rubin books, study habit change, and get ready to be honest and do a lot of hard work. It was so worth it. But don't take my word, do the work work. I found it did pay off, in the long run.

Be honest, don't stay stuck in the same diet group circles if your current food plan or food environment, or family group is not the right environment for your change. Onward. Echo chambers feel good, but may not be effective.