After so many years, I am almost afraid to admit that I feel a sense of freedom from the compulsion to overeat. It has truly been miraculous.
Since starting this anti-inflammatory eating plan, I am down 21 lbs and feel great. My energy and mood are improved. My body feels healthier. I am consuming lots of very good foods in reasonable amounts. I have eliminated sugar and artificial sweetners from my diet along with processed foods. It seems extreme on paper, but the reality has been so simple and easy. Food as taken a more appropriate place in my life. I am not obsessing or afflicted with cravings. I am finding balance, which means that if someone offers me a food I don't normally eat, I graciously say thank you and enjoy it, knowing that a single meal will not do harm.
If you haven't already, I strongly recommend reading Dr. Gundry's Diet Evolution. It gives the science behind the diet and has been very helpful in guiding me in this way of eating.
I am so grateful.
Sunday, August 19, 2012
Tuesday, July 24, 2012
holding steady
I have been holding at 15 lbs for the last few weeks, but am taking that as a huge success, actually. My goal is to inch my way down gently, so that my weight will remain stable. I am finding this way of eating to be pretty easy to maintain. I rarely have cravings at all and am feeling quite healthy all around. I believe that the anti-inflammatory eating has helped with some of my health issues, too. For example, I have a bulging disc in my neck that was causing nerve damage. Over the course of the last several weeks, the nerve has apparently healed and I no longer have a numb thumb. (Say that three times fast!)
So, all in all, feeling good.
So, all in all, feeling good.
Tuesday, July 3, 2012
Green LOVE
It has been several weeks since starting this new way of eating/living/cooking and I have to say, it is getting easier and I am really loving everything about it. I feel great.
I have started to enjoy smoothies several times a week. I have been making them with protein powder and unsweetened almond milk, fruits, greens, whatever. They definitely keep me satisfied for the morning (or evening) and are just the thing. I am banging them out in a 23 year old Osterizer that Nguyen and I got for our wedding. It is butt ugly, but works just fine. I have, however, ordered an upgraded blade to help crush the ice better.
The things I thought were going to be a challenge with this way of eating have proved to be easy. I was worried, for example, about cravings. Nope. None so far. Nada. I was worried about giving up grains, breads, beans, etc. Hasn't been difficult. And the truth is, I am living in moderation ville. If, for example, I go to your house for dinner and you are serving lasagna, I will load up on the salad, have a small bit of lasagna and enjoy every bite. I am not going to whine about my 'diet'... just eat and enjoy.
For weight loss, it is pretty slow. I am up a couple pounds from water weight gain today, but so far have lost somewhere in the 12 lb. range. In a day or so I will get a more accurate read.
So, why has this been so easy? I can't really say. I think part of it is DEFINITELY physical. The reality is that sugar and carbs are incredibly addictive and by eliminating them from my diet, I have eliminated the source of cravings. I have also, pretty quickly, retrained my taste buds, so now even the tiniest bit of sweetness is very pronounced for me. I can taste it in sauces, for example, when before I wouldn't have noticed. My palate is getting used to other tastes. Bitter, for example, is a big star for me these days. I love bitter greens, bitter coffee, bitter tea. I have also developed a fondness for sour. Mix those together and we are really talking. (Kale with red wine vinegar anyone?)
I think part of this has been easy for emotional and spiritual reasons too. On some level, I was just, well, ready, to stop being out of control and miserable. I have wanted to be at peace around food for so long, but couldn't get there when I was in the grip of addictive obsessive eating. I guess I had to hit a sort of bottom before finally realizing that I needed to change.
So, what are my fears? Oh, boy. I have been in this place before and fallen off the wagon with a crash. My biggest fear is that I won't be able to sustain this healthy lifestyle. That something will throw me off kilter and I'll pick up the pint of Ben & Jerry's and be off to the races again. It really scares me.
But something feels different this time. I am not sure what. I wonder if God has finally broken through my steadfast resistance and begun a healing work in my heart. I would like to officially thank Him if that is true. Lord, please let me stay open to the leadings of the Holy Spirit. I pray that I will never want to hurt myself with food. I can't predict the future... but for today, I am so happy and grateful.
Hmmm. Time for a smoothie?
I have started to enjoy smoothies several times a week. I have been making them with protein powder and unsweetened almond milk, fruits, greens, whatever. They definitely keep me satisfied for the morning (or evening) and are just the thing. I am banging them out in a 23 year old Osterizer that Nguyen and I got for our wedding. It is butt ugly, but works just fine. I have, however, ordered an upgraded blade to help crush the ice better.
The things I thought were going to be a challenge with this way of eating have proved to be easy. I was worried, for example, about cravings. Nope. None so far. Nada. I was worried about giving up grains, breads, beans, etc. Hasn't been difficult. And the truth is, I am living in moderation ville. If, for example, I go to your house for dinner and you are serving lasagna, I will load up on the salad, have a small bit of lasagna and enjoy every bite. I am not going to whine about my 'diet'... just eat and enjoy.
For weight loss, it is pretty slow. I am up a couple pounds from water weight gain today, but so far have lost somewhere in the 12 lb. range. In a day or so I will get a more accurate read.
So, why has this been so easy? I can't really say. I think part of it is DEFINITELY physical. The reality is that sugar and carbs are incredibly addictive and by eliminating them from my diet, I have eliminated the source of cravings. I have also, pretty quickly, retrained my taste buds, so now even the tiniest bit of sweetness is very pronounced for me. I can taste it in sauces, for example, when before I wouldn't have noticed. My palate is getting used to other tastes. Bitter, for example, is a big star for me these days. I love bitter greens, bitter coffee, bitter tea. I have also developed a fondness for sour. Mix those together and we are really talking. (Kale with red wine vinegar anyone?)
I think part of this has been easy for emotional and spiritual reasons too. On some level, I was just, well, ready, to stop being out of control and miserable. I have wanted to be at peace around food for so long, but couldn't get there when I was in the grip of addictive obsessive eating. I guess I had to hit a sort of bottom before finally realizing that I needed to change.
So, what are my fears? Oh, boy. I have been in this place before and fallen off the wagon with a crash. My biggest fear is that I won't be able to sustain this healthy lifestyle. That something will throw me off kilter and I'll pick up the pint of Ben & Jerry's and be off to the races again. It really scares me.
But something feels different this time. I am not sure what. I wonder if God has finally broken through my steadfast resistance and begun a healing work in my heart. I would like to officially thank Him if that is true. Lord, please let me stay open to the leadings of the Holy Spirit. I pray that I will never want to hurt myself with food. I can't predict the future... but for today, I am so happy and grateful.
Hmmm. Time for a smoothie?
Tuesday, June 26, 2012
The quick lunch
I will admit, it sometimes seems a bit intimidating to try and figure out a quick lunch... especially when I am sick of salad.
But here is a super fast, super easy stirfry that really satisfies and is all good.
In a sauté pan, I put a bit of extra virgin olive oil and wait until it starts to shimmer. Next drop in 2 sliced cloves of garlic and about 3 ounces of sliced left over steak. Once the garlic has begun to brown slightly, I add a big handful of washed baby spinach, a dash of toasted sesame oil and a dash of soy sauce. Once the spinach starts to wilt, I add a package of shirataki noodles that have been rinsed well and drained. Stir it all up for a moment then dump in a bowl. Top with plenty of freshly ground black pepper and a bit of chili paste and enjoy with chopsticks!
To make this a vegetarian dish would be a cinch. Just substitute mushrooms for the beef and cook them until tender before adding the spinach. Or use tofu cubes. Or even a sliced egg omelet.
This seriously takes 5 minutes and is delicious!
But here is a super fast, super easy stirfry that really satisfies and is all good.
In a sauté pan, I put a bit of extra virgin olive oil and wait until it starts to shimmer. Next drop in 2 sliced cloves of garlic and about 3 ounces of sliced left over steak. Once the garlic has begun to brown slightly, I add a big handful of washed baby spinach, a dash of toasted sesame oil and a dash of soy sauce. Once the spinach starts to wilt, I add a package of shirataki noodles that have been rinsed well and drained. Stir it all up for a moment then dump in a bowl. Top with plenty of freshly ground black pepper and a bit of chili paste and enjoy with chopsticks!
To make this a vegetarian dish would be a cinch. Just substitute mushrooms for the beef and cook them until tender before adding the spinach. Or use tofu cubes. Or even a sliced egg omelet.
This seriously takes 5 minutes and is delicious!
Wednesday, June 20, 2012
The best of times, the worst of times.
It just so happens that I am feeling great and horrible all at once, which is way bizarre. The great: my diet has been MUCH better and I can feel that I am healthier. I have more energy and my joints are better. I think the anti-inflammatory aspect has certainly begun to have an effect.
The horrible is that my upper back and arm are in constant pain and I have had a numb thumb for almost two weeks. My chiropractor thinks it is nerve entrapment, probably brought on by drumming. I have been feeling tremendous stress about all this and this morning had a full blown panic attack at the imaging place where I was supposed to get an MRI. I simply could not make myself go in there.
So, diet, yes. Rest of my body, not so much. I am going out tonight to get some vitamin B to see if that will help the nerves calm down.
Also, I haven't lost any weight over the last few days so I am considering writing my food down for awhile to see if that helps. I am eating much healthier than in the past, but may still be eating too much, especially protein.
Today:
1 scoop protein powder in a glass of almond milk. (unsweetened)
1 coffee with 2 T half and half.
2 eggs, 1 slice ezekiel bread with 1 tsp organic butter.
lamb burger with 1 oz feta and 2 tsp tzatziki sauce, sauteed kale and salad with olive oil and vinegar dressing.
1 roasted chicken breast with wine reduction sauce, kale and salad.
The horrible is that my upper back and arm are in constant pain and I have had a numb thumb for almost two weeks. My chiropractor thinks it is nerve entrapment, probably brought on by drumming. I have been feeling tremendous stress about all this and this morning had a full blown panic attack at the imaging place where I was supposed to get an MRI. I simply could not make myself go in there.
So, diet, yes. Rest of my body, not so much. I am going out tonight to get some vitamin B to see if that will help the nerves calm down.
Also, I haven't lost any weight over the last few days so I am considering writing my food down for awhile to see if that helps. I am eating much healthier than in the past, but may still be eating too much, especially protein.
Today:
1 scoop protein powder in a glass of almond milk. (unsweetened)
1 coffee with 2 T half and half.
2 eggs, 1 slice ezekiel bread with 1 tsp organic butter.
lamb burger with 1 oz feta and 2 tsp tzatziki sauce, sauteed kale and salad with olive oil and vinegar dressing.
1 roasted chicken breast with wine reduction sauce, kale and salad.
Saturday, June 16, 2012
Bit by bit
Last night I went to dinner with Nguyen and Emmett to celebrate Emmett's graduation from 6th grade. We went to an Italian place in Cranston and enjoyed ourselves thoroughly. I ordered a spinach salad and the baked salmon. I ate a couple of bites of the risotto that came with it, and a couple of bites of a dessert and gave the rest to Emmett. It really felt healthy and normal and not weird and fanatical. I also enjoyed 2 glasses of great Italian wine.
I am NOT going to fall into the trap of all or nothing. I want to be able to live a eat in a healthy way, which means making the best choices at any given moment and not freaking out about sticking to a rigid regimen.
Today I am down 11 lbs. since starting this program a couple of weeks ago and am feeling very good about it.
I am NOT going to fall into the trap of all or nothing. I want to be able to live a eat in a healthy way, which means making the best choices at any given moment and not freaking out about sticking to a rigid regimen.
Today I am down 11 lbs. since starting this program a couple of weeks ago and am feeling very good about it.
Friday, June 15, 2012
So far, so good
Well, this has been a success so far. I can't even remember how many weeks it has been since starting on my new eating plan, but I am down 10 lbs and feeling pretty awesome. I am following the principles in Dr. Gundry's Diet Evolution.
A few weeks back I gave up sugar and artificial sweetners. That has been a big shift for me, and I am very very grateful to have that particular monkey off my back. Then I gave up grains.... and fruit. The fruit has been the hardest to let go of, especially at breakfast, but on the program I am doing, it is only for a couple of weeks. I will be able to add them back into my diet after the initial phase.
It is amazing how easy it is to do this when it is easy. For me, it is absolutely critical to take it one day at a time... and pray that each day I have the fortitude to do the right thing. So far the most complicated thing has been the vegetables. I have to buy and cook a TON! But I feel like that is becoming a little easier as the days go by.
Here's a typical day for me:
Breakfast: And omlet with veggies or 2 eggs and a slice of Ezekiel bread (not on plan, but so far, no harm.) Coffee with a couple tablespoons of half and half.
Lunch: Some kind of protein, a salad with olive oil and vinegar dressing, some other kind of veggie.
Snacks: cottage cheese or nuts.
Dinner: same as lunch, with the addition of a cooked vegetable.
Later in the evening, if I am hungry, I have a smoothy made with unsweetened whey protein, almond milk, a tsp. of cocoa powder, a tsp. unsweetened peanut butter. It is a great way to end the day!
Simple. Simple.
A few weeks back I gave up sugar and artificial sweetners. That has been a big shift for me, and I am very very grateful to have that particular monkey off my back. Then I gave up grains.... and fruit. The fruit has been the hardest to let go of, especially at breakfast, but on the program I am doing, it is only for a couple of weeks. I will be able to add them back into my diet after the initial phase.
It is amazing how easy it is to do this when it is easy. For me, it is absolutely critical to take it one day at a time... and pray that each day I have the fortitude to do the right thing. So far the most complicated thing has been the vegetables. I have to buy and cook a TON! But I feel like that is becoming a little easier as the days go by.
Here's a typical day for me:
Breakfast: And omlet with veggies or 2 eggs and a slice of Ezekiel bread (not on plan, but so far, no harm.) Coffee with a couple tablespoons of half and half.
Lunch: Some kind of protein, a salad with olive oil and vinegar dressing, some other kind of veggie.
Snacks: cottage cheese or nuts.
Dinner: same as lunch, with the addition of a cooked vegetable.
Later in the evening, if I am hungry, I have a smoothy made with unsweetened whey protein, almond milk, a tsp. of cocoa powder, a tsp. unsweetened peanut butter. It is a great way to end the day!
Simple. Simple.
Thursday, June 7, 2012
cravings: gone
It is kind of amazing how fast the cravings disappear when you give up sugar. Within days, really... and maybe hours. Which totally proves how physical addiction is.
I learned that when I quit smoking. I was a cold turkey quitter. I just gave it up and suffered the withdrawal symptoms for a few days and then, suddenly, the cravings were gone and I was free at last.
So, knowing how addictive sugar is for me, why oh why do I constantly go back to it? Why don't I learn my lesson and stay away from it? I think it is because I am like an alcoholic who believes that one little drink won't really hurt me.
I can't promise this is forever. But I can tell you that today I am free from sugar and it feels great. And I hope that I will be able to stay strong and stick to the anti-inflammatory program because I really do feel better.
I learned that when I quit smoking. I was a cold turkey quitter. I just gave it up and suffered the withdrawal symptoms for a few days and then, suddenly, the cravings were gone and I was free at last.
So, knowing how addictive sugar is for me, why oh why do I constantly go back to it? Why don't I learn my lesson and stay away from it? I think it is because I am like an alcoholic who believes that one little drink won't really hurt me.
I can't promise this is forever. But I can tell you that today I am free from sugar and it feels great. And I hope that I will be able to stay strong and stick to the anti-inflammatory program because I really do feel better.
Wednesday, June 6, 2012
Hungry Girl
Yesterday I was fine all day until just before dinner, at which point I was ravenous. Why is that, I wonder?
But today I got on the scale and am down 9 lbs. since starting my clean eating a couple of weeks ago. And while that is a great incentive to keep going, I don't want weight loss to be the only incentive, or else I am likely to fall off the wagon when I hit a stall.
I am doing this because I feel better. I am doing this because I am tired of feeling like poop. There is such a difference, already, in my energy levels. Yesterday, for example, was my day off from work. Usually I crash for a nap, but I just didn't feel I needed one.
For me, everything begins and ends with my faith. I know for a fact that I am compulsive around food. It is the thorn in my side. I pray, then, that today, God will give me the strength to choose healthy foods. I pray that I won't give in to temptations. I will turn myself over to the care of Him who loves me unconditionally. Thank you, Lord.
But today I got on the scale and am down 9 lbs. since starting my clean eating a couple of weeks ago. And while that is a great incentive to keep going, I don't want weight loss to be the only incentive, or else I am likely to fall off the wagon when I hit a stall.
I am doing this because I feel better. I am doing this because I am tired of feeling like poop. There is such a difference, already, in my energy levels. Yesterday, for example, was my day off from work. Usually I crash for a nap, but I just didn't feel I needed one.
For me, everything begins and ends with my faith. I know for a fact that I am compulsive around food. It is the thorn in my side. I pray, then, that today, God will give me the strength to choose healthy foods. I pray that I won't give in to temptations. I will turn myself over to the care of Him who loves me unconditionally. Thank you, Lord.
Tuesday, June 5, 2012
Anti-inflammatory eating
It has been ages since I started this blog. I'd say I am about 30 lbs. heavier and three years wiser. The issue of overeating has continued to be a struggle.
A little over three years ago, I was still on weight watchers trying to limit portion sizes, weighing my food, eating junk in smaller doses. In the last three years I have been to Africa twice, have taken on an incredibly demanding job as the director of a Christian ministry, have tried to take a more spiritual approach to food and mostly have failed.
So, I am back here because I feel it is helpful for me to keep a journal of sorts. I may even choose to publish the posts... or might just let them live in anonymity of my blogger account. Either way, though, I want to keep track.
About 2 or 3 weeks ago, I gave up sugar. Unlike times in the past, I didn't experience withdrawal symptoms. I am so heavily addicted to sugar it is necessary for me to purge it from my diet completely for awhile. Clean up. Clear out.
My body feels like crap. I am at the highest weight I have ever been and I can feel what a drain it is. My knees hurt. My back hurts. I have been seeing a chiropractor weekly for adjustments because I have a weird crick in my neck that won't go away. My lower back is constantly in pain and there is major inflammation everywhere. I am actually bruising every time the Chiropractor touches me. It is crazy.
He was the one that suggested an anti-inflammation diet. I started to do a little research and realized that it was going to require a major change in the way I eat. No grains. Lots of vegetables. No artificial crap. Some supplements to help my system, especially fish oil. No sugar. No high fructose corn syrup. No more diet anything.
The book he recommended is Dr. Gundry's Diet Evolution that explains how to trick the very same genes that cause us to be fat. (There is CLEARLY a genetic component to my physique... but apparently there is for everyone that struggles with weight...) And while he is extreme in the sense that he wants us to end up basically raw dieting it, I think much of what he says makes sense.
Which isn't to say his diet is the panacea. For me, there are so many deeper issues that I simply can't ignore. I have a lot of fear around the whole body image thing. I have also been working through a book by Dr. Frank Smoot which is a Christian approach to dealing with weight issues. The constant refrain is that the world is NOT going to provide the answer to my weight issues. Only a complete change in my mind can do it.... a change that means turning to God for strength and courage and healing.
So, while I am giving the anti-inflammatory program a shot to heal the physical wreckage, I know full well that without the spiritual work, I won't ever get anywhere. I am, after all, compulsively addicted to food.
That is my little intro. Let me begin this phase of my journey by describing the last couple of weeks.
It started with giving up sugar and artificial sweetners. I have been drinking tons of iced, unsweetened tea. I am noticing that my taste buds have adapted almost immediately and am enjoying the bitterness of plain tea and coffee. In fact, I have been drawn to bitter vegetables, too, including broccoli rabe and rainbow chard.
After about a week without sugar, I gave up nearly all grains. The only exception is sprouted grain bread... and that has been reduced to a slice a day or less.
I have been eating TONS of vegetables and some meats. Lots of fruit (which isn't part of Gundry's plan at this stage, but is working for me.) The only dairy I am still eating is half and half in my coffee, yogurt and soft cheeses like feta, cottage, etc. All of that is supposed to be fine for the anti-inflammation program. I am eating lots of raw nuts, olive oil, eggs. That is basically it.
The adjustment is mostly around the shopping. I need a huge amount of fresh veggies and fruit, which means that I am in the grocery store more frequently. And yes, it is true, eating this kind of diet does cost a lot. But it is so much less of a cost, in the long run, than feeling like crap.
How do I feel? So far so great. I didn't have 'detox' symptoms... which according to Gundry are actually 'tox' symptoms. I have a better energy level and have lost about 7 lbs. so far. I just sailed through my menstrual period without gaining any weight and felt much less bloated overall. It is amazing what an impact even a small loss can have.
I have been hungry at times, but I am trying not to panic when it happens. I just eat a few nuts and drink some more water or tea. It turns out fasting is actually good for you. (Should it be a surprise? People of faith have been fasting for millennia.)
This is not really going to be one of those ''I am going to lose 100 lbs. and document it online'''blogs. More like ''I want to learn, over the long haul, to live a healthier life."
If you are so inclined, you are welcome to come along for the ride.
A little over three years ago, I was still on weight watchers trying to limit portion sizes, weighing my food, eating junk in smaller doses. In the last three years I have been to Africa twice, have taken on an incredibly demanding job as the director of a Christian ministry, have tried to take a more spiritual approach to food and mostly have failed.
So, I am back here because I feel it is helpful for me to keep a journal of sorts. I may even choose to publish the posts... or might just let them live in anonymity of my blogger account. Either way, though, I want to keep track.
About 2 or 3 weeks ago, I gave up sugar. Unlike times in the past, I didn't experience withdrawal symptoms. I am so heavily addicted to sugar it is necessary for me to purge it from my diet completely for awhile. Clean up. Clear out.
My body feels like crap. I am at the highest weight I have ever been and I can feel what a drain it is. My knees hurt. My back hurts. I have been seeing a chiropractor weekly for adjustments because I have a weird crick in my neck that won't go away. My lower back is constantly in pain and there is major inflammation everywhere. I am actually bruising every time the Chiropractor touches me. It is crazy.
He was the one that suggested an anti-inflammation diet. I started to do a little research and realized that it was going to require a major change in the way I eat. No grains. Lots of vegetables. No artificial crap. Some supplements to help my system, especially fish oil. No sugar. No high fructose corn syrup. No more diet anything.
The book he recommended is Dr. Gundry's Diet Evolution that explains how to trick the very same genes that cause us to be fat. (There is CLEARLY a genetic component to my physique... but apparently there is for everyone that struggles with weight...) And while he is extreme in the sense that he wants us to end up basically raw dieting it, I think much of what he says makes sense.
Which isn't to say his diet is the panacea. For me, there are so many deeper issues that I simply can't ignore. I have a lot of fear around the whole body image thing. I have also been working through a book by Dr. Frank Smoot which is a Christian approach to dealing with weight issues. The constant refrain is that the world is NOT going to provide the answer to my weight issues. Only a complete change in my mind can do it.... a change that means turning to God for strength and courage and healing.
So, while I am giving the anti-inflammatory program a shot to heal the physical wreckage, I know full well that without the spiritual work, I won't ever get anywhere. I am, after all, compulsively addicted to food.
That is my little intro. Let me begin this phase of my journey by describing the last couple of weeks.
It started with giving up sugar and artificial sweetners. I have been drinking tons of iced, unsweetened tea. I am noticing that my taste buds have adapted almost immediately and am enjoying the bitterness of plain tea and coffee. In fact, I have been drawn to bitter vegetables, too, including broccoli rabe and rainbow chard.
After about a week without sugar, I gave up nearly all grains. The only exception is sprouted grain bread... and that has been reduced to a slice a day or less.
I have been eating TONS of vegetables and some meats. Lots of fruit (which isn't part of Gundry's plan at this stage, but is working for me.) The only dairy I am still eating is half and half in my coffee, yogurt and soft cheeses like feta, cottage, etc. All of that is supposed to be fine for the anti-inflammation program. I am eating lots of raw nuts, olive oil, eggs. That is basically it.
The adjustment is mostly around the shopping. I need a huge amount of fresh veggies and fruit, which means that I am in the grocery store more frequently. And yes, it is true, eating this kind of diet does cost a lot. But it is so much less of a cost, in the long run, than feeling like crap.
How do I feel? So far so great. I didn't have 'detox' symptoms... which according to Gundry are actually 'tox' symptoms. I have a better energy level and have lost about 7 lbs. so far. I just sailed through my menstrual period without gaining any weight and felt much less bloated overall. It is amazing what an impact even a small loss can have.
I have been hungry at times, but I am trying not to panic when it happens. I just eat a few nuts and drink some more water or tea. It turns out fasting is actually good for you. (Should it be a surprise? People of faith have been fasting for millennia.)
This is not really going to be one of those ''I am going to lose 100 lbs. and document it online'''blogs. More like ''I want to learn, over the long haul, to live a healthier life."
If you are so inclined, you are welcome to come along for the ride.
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