The Delightful Designs of the Divine Miss M

HCG: Divine's First Round

2010-08-21T07:08:00.004-04:00

Well, today I officially begin a new phase in my life. Lately, I decided to try what I call the HCG Protocol, created by a Dr. Simeon long, long ago. He wrote a book called "Pounds and Inches," which is available - for free - on the Net.

For now, I won't write much about the protocol itself...but I will do so soon. As the moment, I am still learning about HCG and focusing on one Phase at a time (though I did take a peek at what to do in future Phases).

For the past two days, I've been taking homeopathic HCG drops (H-HCG, for short), and "loading up" (otherwise known as "load" days, which means eating a lot of good fats). Today I will begin the "diet" - a VLC (Very Low Cal) way-of-eating, for just 21 days. (That's just one part of the "protocol.")

Before one panics on hearing "VLC," please know that the only reason I'd dare try it is due to the effect of the HCG drops. What effect? It pulls out the tough fat, upon which the body will get is energy; repairs and reset the hypothalamus, and the protein and veggies one does eat are just enough to help the body repair. There's more...like the "side benefit" of greatly mitigating arthritis pain while taking HCG.

I am doing this since I have tried every low-carb angle possible, and still I am "stuck." I think a 2 year experience of bouncing, fighting it off, losing a little, gaining it back (along with very unwelcome friends) is ENOUGH. It is time to find out why low-carb worked (for awhile) and then STOPPED working. According to Dr. Simeon's, those of us who struggle like this do have a "Metabolic Disorder" and it needs quite a few adjustments to get it straightened out.

Since my own doctor can't or won't help me, I'm on my own (again). After getting blood tests (all normal - or so he says) and reflecting on the only choices he gave me (giving up OR trying a higher carb, lower protein diet that has never worked for me but which my doctor "snarkily" recommended), I mentally dismissed him and immediately began looking for more options.

But where to look when one doesn't know exactly what one is seeking?

So I searched around low carb boards and discovered something called HCG. Honestly, I donj't remember hearing about it, and yet it seems to ring a distant bell. So I read a bit about it, didn't know what to think....and pondered for awhile.

Eventually, I went to a brand-new health store near my little town. Lo and behold, they had info on HCG, as well as a few books and the homeopathic drops. After discussing it with the fella behind the counter (whom I've met before and who informed me he is also on the HCG, having lost 24 lbs. in 21 days), I bought the books and the drops.

Then I came home and read and pondered a bit more. Though I have a bit of anxiety (which is silly - what do I have to lose except unhealthy fat?), I am "gong for it."

Never give up, never give in! And as the old commercial jingo goes, "Today is the first day of the rest of your life."

The Whoosh Fairy

2010-04-19T12:34:00.002-04:00

Remember the Blue Fairy from Pinnochio? She has a twin sister, who is known as the "Whoosh Fairy." In case you don't know what she does, I'd be happy to tell you.

The Whoosh Fairy is the best friend of low-carbers. She visits when one least expects it. What she seemingly does is reward those who stick with the low-carb lifestyle, despite all temptations to despair (especially when the scale goes stubborn for a matter of days or even weeks).

Just when one really needs it most, the Whoosh Fairy visits, waves her magic wand, and - Whoosh - the pounds disappear (overnight) in 2, 3, 4 or even 5 lb. increments. (With the fellas, she's sometimes even more generous! Lucky dudes!)

Of course, there's a scientific explanation for the Whoosh, and it has to do with insulin, glycogen stores, muscle vs. fat, and all that jazz. And I could and have explained it in a scientific manner, many a time.

But the Whoosh Fairy is beautifully whimsical, and there are times in life one simply needs the whimsical.

Besides, I prefer to believe in faeries and mermaids and the man-in-the-moon...

Here Comes the Bride - 25 Years Later

2010-04-18T16:56:00.007-04:00

It looks like spring has sprung, and I decided to follow suit. Today (Sunday), I again started my 1.5 hour Water Workout, and I ended up by kicking my own caboose (wow, did I!). My plan is to ease into the low-carbing for a day or two, and then slide right into Atkins Induction. When that stops working, I'll again count on my "shake it up to shake it down" routine by rotating or cycling the low-carb ways of eating. All of them work for me - for a while, that is.

As usual, the winter brought its usual struggle of bouncing up on the scale. The bounces kept winning. So I've decided, this year it is my turn to win. I absolutely will hit my final goal (or I will be very close to it). How I will do that - well, we'll find out. Where there's a will, there's a way - and I have the will to do it! I'm going to crack my own personal fat loss code, break the plateau, shake this booty off, enter Onederland - and stay there!

Incidentally, this May 3rd marks the third year since I learned how to low-carb and keep at it. While I had great success for the first 6.5 months, I never hit final goal, despite my best efforts. Third time's the charm, or so they say. :)

Besides, I have another great incentive: This December marks the silver wedding anniversary of the dh and I. I can't believe it myself - where did that time go? The dh and I had a beautiful wedding Mass and a small reception, but we never had a honeymoon. In my humble opinion, after 25 years, 6 children, lots of joys but also many sorrows, he and I should have a honeymoon. For myself, I'd be thrilled for just one week away alone with the hubby, something like the Carribean, Aruba, whatever - just a beautiful island with lots of blue, blue water. So that's my secret hope.

Realistically, it's just a pipe dream, really, since we're not rich people and I really can't see how we'd manage to afford such a trip. Still, I am hoping and planning that we can manage something special for our silver anniversary.

That reminds me! I'm trying to remember where I tucked away my wedding dress (and how in the world could I forget something like that?). I've seen couples who renew their wedding vows and I've seen brides who still fit into their wedding gowns 25 years later. I think that could be my ultimate anniversary goal, eh?

Low Carbing and the Swing in Your Thing!

2009-08-26T14:27:00.019-04:00

Today I had another low-carb epiphany! A bright light went off and I suddenly understood that the low-carb lifestyle is akin to a life-long, intra-personal Metabolic Arm-Wrestling Match.

Metaphorically speaking, my Mean Metabolism and I are engaged in a constant struggle. For the first decade of my life, she was my friend. She was just "Miss Metabolism" then. But puberty came, and Miss Metabolism changed. It started with slow changes - turning the slim child into a "pleasantly-plump teen," no matter how active I was.

By the time I was in my 20's, Miss Metabolism was very unfriendly. Once I hit my 30's, she was downright mean. In the Metabolic Arm-Wrestling Match, of which I was an unwilling partner, she got me all the time. Why? Because, lurking in the shadows, insulin resistance had turned my former friend into a vicious monster. As it turns out, the only way to help Miss Metabolism (and myself!) is by healing her - even though she wants no part of it.

For many long years (decades, in fact), Miss Meanie Metabolism maintained complete control over me - all because I did not know what had gone wrong in our relationship. I didn't know that to help Metabolism means to get that insulin resistance under firm control - and keep it there. Once that happens, Meanie Metabolism will start to heal, but we have to understand that insulin resistance will always be waiting in the background, ready to take over Metabolism once more.

The situation reminds me of what happened to Peter Parker in Spiderman III - when an alien and evil symbiant sneakily turned the usually decent and hard-working Peter into one aggressive stinker. Once Peter figured out what was going on, he struggled with the "false high" the alien gave him - but he inevitably made the right choice, and found an unusual way to defeat the allures of the symbiant.

What the evil symbiant did to Peter Parker is what insulin resistance does to our poor Metabolisms. For insulin resistance is our inner symbiant; it makes us crave the carbs that are bad for us; it gives us an artificial high that, in the end, will change not only the way we look but what we are, inside. It will destroy us. Just like Peter, the symbiant is not only bad for us - but for those we love, and for those who love us. Kickin' carbs is the only way to control it (because, unlike Peter, we can't totally be rid of insulin resistance) .

For those with Metabolic Syndrome, kickin' carbs results in a slimmer and healthier you. (On top of that, wouldn't you just love to once more have that swing in your thing? LOL!)

So - back to my epiphany. Things are a little different now - because, like Peter, I now know of the 'unusual' weapons against insulin-resistance and I must use them! At this point in my intra-personal Metabolic Arm-Wrestling Match, it seems that the Mean Metabolism and I are of equal strength. Sometimes her arm goes down, and other times my arm goes down. But she has been at her tricks a lot longer than have I. Eventually, as I keep using all of my low-carb strategies, I will overcome insulin resistance, and that means transforming Miss Meanie Metabolism back to my former friend, Miss Magnificent Metabolism!

Today's update, by the way! Divine: 3 lbs. down, for a total of 15 lbs. in 7 days (hear the crowd roar!)/Miss Meanie Metabolism: Zilch!

Meanwhile, I've initiated a Challenge at LowCarbFriends called The 100 Day PLUS Challenge. It's as simple as it is straightforward: a set of 'mini-challenges' for anyone who is low-carbing.

The Goals: To help each one of us stay on plan (whichever low-carb plan you choose), with 'mini-challenge' after 'mini-challenge' (all within one Over-all Challenge). Individually, we set our own goals. We are not challenging each other, but supporting each other while proving to ourselves we can stay 'on plan' 24/7 - no matter what!

End Results: 1) Each person who is faithful to plan will be well on their way to healing their own Metabolisms. 2) Each one of us will see outer results of weight loss and enjoy better health with inner, hidden results (lower blood pressure, better cholesterol numbers, lower incidences or complete disappearance of GERDS, etc.). 3) We build comraderie and support each other, day after day, week after week - right through the last days of summer, early fall, Halloween sweets time, Thanksgiving carby-time, and all those Christmas goodies, everywhere we turn! (Oh, that Mean Metabolism - how she tries to trick us to use her very own weapons against ourselves!) With a strong support system, we can not only manage low-carbing but excel at it and revel in it! (And each one of us will inevitably defeat that Meanie Metabolism, whether yours is a Miss or a Mister!)

The first mini-challenge ends on September 8 (a Tuesday) - because many people have a hard time with the Labor Day weekend bar-b-q's. That mini-challenge started just two days ago, but you can join anytime.

Then we move on to the next 'mini-challenge' - and so it will go, until we get to New Year's Day, 2010!!! Anybody who is low-carbing (or wants to!) can join us at any point in the 130 days of challenges. I'll be glad to see you there - just be sure to post a note in the "100 Day PLUS" thread and throw a holler at me!

Another Whoosh

2009-08-24T07:38:00.007-04:00

Wow - I am thrilled to report I dropped 12 lbs. in 4 days. That has to be the biggest initial "Induction" loss I've ever experienced in 2 years of earnest low carbing!

How did I manage that? Well, it seems I did it again. That is, once more I "cycled" my low carb lifestyle. One the first day, I had lean proteins, one smoothie (which wasn't as low-carb as I wanted), and a small piece of cheesecake. The next day I did my version of Stillman's (some Pam spray, a teeny bit of butter) and all proteins. On the third and fourth days, I went super-low carb with real fats and fattier proteins only - technically, that's either VLC (Very Low Carb) or it might be considered ZC (Zero Carb), only Dilletante-style (since I did have eggs, and eggs have a tiny bit of carbs).

Over the last two days, I also drank 36 oz. of hot green tea lemon (Carrington brand), with the juice of 1/2 fresh lemon in each cup. In other words, I used the hot lemon water trick, only this time I added a tea bag of green tea lemon to each 12 oz. cup. Lemon water is great for getting rid of swelling or bloat, getting the insulin resistance under control, and more - and boy, did I need it! I'm also taking supplements, like the Super B's, Omega 3's, acetyl-L-carnitine, etc. (I'm out of a few of my usual supplements, so it's time to restock!)

I fully expect that great loss to slow down - if not completely stop for awhile - but it's ok. The point is - I'm back on track, having lost almost half of the 25 lbs. gained since August 3 (the day I quit smoking). Most importantly, I am rebuilding my confidence.

My plan is to keep cycling the low-carb lifestyle - from VLC to ZC and perhaps a day or two of Protein Power as I feel I need it. That's because I know I'll have to change the eating pattern, since my metabolism catches on very quickly. In other words, I'll just keep "Shaking It Up to Shake It Down"!

Whooshie Time!

2009-08-22T00:05:00.002-04:00

My update for yesterday (Friday) morning: It looks like I dropped 5 lbs. That was a nice overnight Whoosh, and I didn't expect it. It had to be water, but who cares? As I always say - it's water that had no business being in my body, anyway.

As for the menu, I'm sticking with proteins for now. Every so often, I may decide to have a small salad. That is, I'm in the mood to do my Stillman's cycling trick (for more info, please see my post, "Another Way to Cycle with Stillman's Plans"). I realize that I sound indecisive - Induction one day, Stillman's the next - but I did say in yesterday's post that I was also incorporating the Lindora approach of 2-3 days of all proteins. That's because I mean business. After all, I know how my body responds (to a point, that is). Fall is just around the corner, and that change in the weather means an even worse battle with water retention. So my first mini-goal is to get this month's mean bounce off my body - asap.

The fastest way to get the weight off is Stillman's and loads of supplements. But that can only last up to 2 weeks, and then anyone doing Stillman's has to switch. I'm mulling whether or not to do 2 weeks of Stillman's, or try the Lindora approach of 2-3 days of lean proteins (no carbs except for the few in eggs), then switch over to low-carbing for the rest of the week. Right now, I'm in the mood for proteins; I don't even want a salad.

Once my system is "rebooted" by those all-protein days (for however long they last), I will then switch over to Induction (or as I should say, Protein Power's Intervention Level) and those daily total carbs of 30. Having a small salad or two (heaped with proteins) and a 4 oz. cup of sf pudding or jello will seem like a treat. And I have to have those good fats; anybody does. I'm giving myself the next month to get that 25 lb. gain off. But it's also when the real struggle begins anew - to again reach and then get past my previous low weight, where I've been stuck since November 2007.

There is definitely an interlude in which one must avoid the scale; that's when our bodies are "defragging" and so we're not seeing anything happen when it comes to lost pounds. That's the time to avoid the scale, since that is the exact time that "The Scale Doesn't Tell the Whole Tale" (another thing I often say!).

But this is not one of those times. I already know I am going to have to keep a close eye on "the precious" - that evil thing we love and hate the most: the scale!

So - we'll see what "the precious" says later this morning (Saturday). And it had better give a good report, or I'll throw it into the fires of Mt. Doom. (Can you tell I'm an enthusiast of The Lord of the Rings?)

Induction Junction: What's Your Function?

2009-08-21T08:11:00.011-04:00

I'm typing in red because it's a RED LETTER day - it's back to Induction for me! With my apologies to Grammar Rock, I have a new spin on its famous old song (Conjunction Junction). Here's my version: "Induction Junction, what's your function? Cuttin' back carbs to get healthy and lean..."

Not only is it true that "Man shall not live by bread alone," but it is very possible and very healthy to live without it!

My personal health issue is simple: Over two years ago, I lost alot of weight and inches (within 6.5 months!), my health greatly improved (for which I will be forever grateful) - but, but, but - I never hit goal weight.

My goal weight is not just a vanity issue. I truly needed to lose another 40-50 lbs. Sometimes I feel embarrassed even thinking about how much more I had to go, which is simply ridiculous of me. All that weight gain was really not my fault; it was all due to a medical condition. But our absurd culture ingrains into our heads the silly idea "It's your own fault," and it's hard to completely overcome it. The truth is that insulin resistance is a nasty thing with which to live, and still the medical world (overall) doesn't recognize the real problem. So one must be very determined to stick with the low-carb lifestyle. As I've said before, the battle really begins in the mind, and that is also where it ends.

Since the embers of my inner fire were recently stirred, I want to keep that fire going. In fact, I want to have (and be) a blazing fire of motivation. It's very true that when we help others, we are also helping ourselves. And since stoking the inner fire of perseverance is entirely up to me, I went looking for the (proverbial) wood to feed that fire.

What I did: I opened up my original Low Carb Journal, and then my old Fitday entries, and it really helped. I do not mean to sound conceited, but I have to admit that in reading all my older entries, I amazed myself. And I asked myself, "From whence did all my determination come?"

It came from being fed up. Fed up with pain, illness, and (gulp) obesity. Fed up with "diets" and exercise that worked (fabulously) for almost everybody else, but never for me. What was I doing wrong? I was determined to fight back - determined in a good but competitive way, determined to win the battle against the raw metabolic deal I'd been dealt.

In again reading the first year of my personal Low Carb Journal, it was almost like reading about someone else's life - almost, but not quite. After all, it was only 2 years ago. It is not that I had not forgotten; I (usually) have a good memory. But the 'impact' of it all had lessened in time. And in the past 10 months, I've been fighting setback after setback.

It's not easy to describe how I felt when reading it all again, but I can say it was worth it - living again all the painful effort to make the menus easy but low-carb (painful only because I was in physical pain), the edgy remarks, "You mean you're never going to eat a piece of bread again? How about a potato? What about spaghetti? Well, you've tried it before - what makes you think you'll do it this time?" (thank goodness, these remarks did not come from my husband); all the effort it took to first get into a public pool and exercise (despite my embarrassment and my exhaustion), and then reading again of my euphoria the day I could walk without a cane...a euphoria that lasted for months. Truly, the results of the initial 6 month, low-carb journey was very much like a miracle.

So, all that has happened in the past 10 months are merely a setback. A temporary setback. So what? Ten months does not a lifetime make. I had yet another setback because I quit smoking (again, for my health) but breaking that habit, as everyone warns, means weight gain. (Sometimes I have to wonder if just breathing makes me gain weight, too.)

One way to overcome the smoking habit is to replace it with a good habit. Induction is one good replacement, and finding a new exercise I enjoy will be another. This weekend, the indoor community pool will close for 2 weeks (clean up time)...so I may start walking the track. Or riding a real bike! (I haven't done that in years!)

As for Induction...I've learned a lot about it through experience.

Back in the day (not so long ago) when I went on "The Woe that Shall Not Be Named" (sounds like Lord Voldemort, "He-Who-Shall-Not-Be Named," doesn't it?), I had first interpreted the direction about using just enough fats "to make it work" in this way: Use "real fats" without going overboard. I was still thinking in Atkins-ease (which really was a blessing in disguise, and which is not "The Woe that Shall Not Be Named"). Therefore, I carefully measured real fats (butter for scrambling eggs, "real" dressing for salad), and I did not use any "low-fat" products.

It was only later that I switched to the "low fat" option. Those were difficult months, because the weight loss was downright weird. However, by learning to 'tweak' the low-carb lifestyle, and by faithfully working out in the pool, I did lose 50 lbs. in 12 weeks. Then it all came to a screeching, painful halt.

That led me to further experiments in cycling fat, protein, or carb grams. I kept exercising, too. I lost a little more weight, but it was ridiculously slow - too slow for a person so far from goal. Eventually, the weight loss came to another grinding halt. At the beginning of the sixth month, I turned to Protein Power - I upped my protein intake a bit, I divided carbs carefully per meal, and I also measured real fats. I then lost the final 28 lbs. out of 100 - and then it all stopped. After that, I entered "Bounceville," and couldn't get out (it was something like the Hotel California!) - how maddening, especially when I was only 20 lbs. from Onederland!

Still, as it turns out, my first interpretation on the use of fats was the correct, healthy one.

Of one thing I am certain: pulling back on the protein grams is not good in combo with "low-fat." All that does is lead to Starvation Mode. Since I kept reading books and website on low-carbing, eventually I discovered that we really do need fat. It's just insane that we're culturally trained to despise the word "fat." Being fat is one thing, eating fat is another. In most cases, including real fat in one's meals means "fighting fire with fire."

I see it this way: In the pioneer days, people knew that one way to fight an approaching raging fire, sweeping the prairie, was to dig a trench around one's house (not too close), and then set a new fire on its other side. (That is, of course, if there was time to dig such a trench.) A ring of fire then went around the house, and when the bigger fire finally hit and consumed the smaller fire, the whole fire then died down. Amazing strategy, isn't it? That is what is meant by the old adage, "Fight fire with fire."

So - the way to fight too much body fat is with clean, consumable fats. Butter, olive oil, extra virgin coconut oil - they're all good. (But stay away from oils like corn and canola. And watch out for those sneaky "spreads" that pass themselves off as butter!)

Sure, there might be times to "cut back" on the fats - but that should not last for more than 2 weeks (ala Stillman's). And by "cutting," I don't mean switching to low-fat margarine, dressings, and that sort of thing. If anything must be cut, it seems the first thing to cut is either the carbs or the proteins. If one's carbs are too low, then up them and drop the protein grams a bit. Cutting back on real fats means simply that - use 1/2 tbsp. instead of a whole one when scrambling eggs. Lightly drizzle meats instead of soaking them.

But don't give up the fat for good, because the good we get from real fats is too good to forsake.

In the meantime, today I restart my personalized version of Induction, with a touch of Lindora and Protein Power (2 or 3 days of all proteins and 'just enough fats to make it work" - to kick my quirky metabolism in the caboose - then switch to 30 total carbs per day, instead of the Atkins Induction Level of no more than 20 carbs a day). After all this time and experience, it makes sense to start at a higher level of carbs and then lower them.

This time, I'm gonna make it!

The Battle of the Bulge Continues

2009-08-20T22:42:00.012-04:00

I know just how Tinkerbell feels. I'm stuck, too - but the battle must continue!

Considering my terrible neglect in sharing any of the deliteful designs of my humble life, I was grateful to return to the blog and find a few followers. Shari and Jen, you inspired me to start bloggin' once more. Thank you - and I'll catch up with you dear ones asap...

Quick Update: All this while, I've been hanging on the periphery of the lowcarb world, alternating as always, and still I lost no more inches or pounds. The old body simply won't budge. I admit I am tired of the battle, but then - I honestly don't want to give up.

Then a few weeks ago I quit smoking (again, for the upteenth time) - and though I refused to look at the scale, I could feel the gain. Water retention got me with a vengeance. And, oh, the headaches! Out came the lemon water to fight the swelling. To add insult to injury, Hormonal Flux recently hit, and the resulting blah-bloat joined the party.

I knew I was losing the battle. I had to know the numbers - because if they were scary enough, I'd get mad and do something about it.

So tonight I gave in. Yes, I got on the scale, which likes to beckon me with its siren song. It dutifully (and perhaps gleefully) gave its report - but I will not repeat how I replied to it (because it really was not polite). The bad news is that 25 lbs. added their nasty selves to my frame in the last few weeks.

Frustrated beyond belief, I finally complained to my husband, who started out well enough by remarking, "Well, you've done really great so far. You can do it again." He should have stopped right there, because that's really all I needed to hear. After all, just a little vote of confidence takes me a long, long way. But no, he thought he'd be very helpful by adding, "But you're right - you can see that you've gained weight."

As any woman in her right mind would understand, I was not pleased with my beloved. However, I decided to bite my tongue because an immediate vision of Jabba the Hut (female version), wearing my clothes, literally waddled thru my mind. (Actually, did Jabba waddle? It was more like a grotesque slithering, wouldn't you say?) At any rate, it wasn't a pretty picture.

And then it happened - that old glow of determination, like the dying embers of a fire, suddenly stoked. You can call it being ticked off, mad, extremely annoyed or whatever - but when that glow hits, I take stock of what needs to be done...and then I do it. The only problem is - I've low-carbed in earnest for over two years, and though I lost so much weight, I cannot lose anymore. (And I really do need to!) I can, however, easily gain. What do I need to do - stop eating any carbs? I have to say I didn't like the Zero Carb approach one bit. (That's just me - it works for others who are quite happy with it. More power to them, too!) Other options I've considered: Try calorie-counting? I do that already with Fitday, along with counting everything else.

So, in other words...Now what?

I know the benefits of the low-carb lifestyle. And I chose not to lose them.

Low carbing and some form of exercise just has to do it. Those pounds really must go! The only thing I can think to do is return to Induction - whether it's Atkins, EFGT, or Protein Power. How to decide which one, I'm not sure, since I've done them all. Maybe I'll just close my eyes and say, "Eenie-meenie-miney-mo" and pick one that way. The point is: I have to believe that determination and perseverance will eventually pay off (in spades, no less!).

In any case: What the good-guy character Rick McConnell in the "The Mummy" once said to the Scorpion King is what I say to those extra pounds..."Go to h-ll ---and take your friends with you!" ;>

Ok, enough with being "naughty." (!!!)

Today, because I felt so ill, I wasn't very hungry. But I was very good to myself with proteins, a bit of fats, and a soothing smoothie. For all I know, I had gained 30 lbs. this past month (would that I could lose that much in the same time frame!), so perhaps I'll start dropping the enemy pounds in another day or two. (Except I found out that the one and only smoothie I drank today had a bit of sugar in it, since my 'baby' son, now 11, wanted to pamper Mom - bless his heart - but he forgot that Hershey's syrup is a no-no for me. I thought that chocolate-flavored whey protein was just a bit too sweet, and I was right.)

Ah, well. As Scarlett once said, with stars in her eyes:

"After all, tomorrow is another day." (May I have her determination, without her faults!)

Declaring War: A Simple Low Carb Strategy that Works

2009-02-03T20:04:00.023-05:00

"Keeping it simple" with the low-carb lifestyle means no daily fussing over what to eat. I'm not talking about special occasions, where we have no control over planned menus (but there's a strategy for those times, too!). No, my subject is the every-day menu. It's no help to work ourselves into a tizzy, especially if we're just starting, dealing with a stall, fell off plan, etc. All we have to do is keep it simple.

The real secret is in those three little words. I have a few more to share (please take your pick which you like best!): Make it so. Just do it. Stay on plan. Kick the carbs.

Ok, so how to keep it simple? The answer features three easy tips to remember.

1) Eat clean.
Focus on real fats and proteins first, with a small helping of lc veggies for lunch and/or dinner. That means real foods, no lc or 'sugar free' snacks, whether store-bought or homemade, no sugar-free ice cream, and no nitrates, sulfates, or aspartame. An extra tip: For the first two weeks of low-carbing, totally avoid nutmeats. (Nutmeats are good for us, but it's very easy to over-indulge.)

2) Eat to satisfaction, not to the point of being stuffed.
If you're truly hungry between meals, eat a small protein snack with a full glass of cold water or with a cup of tea with half-n-half or real whipping cream, or brewed, natural green tea lemon. [Whatever you do, please avoid starving yourself - that sets up your metabolism for Starvation Mode. Ask me how I know.] Want a sweetener with your tea? Try natural stevia...there's a lot of scary news about aspartame out there (just search the Net!).

3.) Take your vitamins!
(For general ideas on what you will need, please see the sidebar for "Do You Know What Your Supplements Are?")

Due to my own experience, my honest opinion comes down to this: The 'simpler' we keep the menus, the 'easier' we hit our goals for health and fitness. If we get too wrapped up over 'what' we are going to eat for our daily meals, we might talk ourselves right out of our healthy resolutions. Sure, eating is meant to be enjoyable, but who says simple can't be good?

After all, we can save the lc treats for very special occasions - and I mean very special. After all, a treat is supposed to be a rare thing, not a regular indulgence.

Dr. Atkins once said 'just one bite' of a 'treat' is the kiss of death to everything so far accomplished. It can and probably will take one full week - yes, seven days - for our quirky metabolisms to get chugging again. Who needs the agony of self-recrimination? "I can't believe I ate the whole thing." Some people accept what happened, accept the consequences and get right back on track; others have a much more difficult time, falling into the same old traps repeatedly.

I have a simple solution for that one: Imagine a huge skull and cross bones on that 'treat' - and nip that temptation right in the proverbial bud. Then laugh at that stupid 'goodie' and think, "Hah! Lead me not into temptation" - and walk away. We are definitely strong enough to refuse the poison - and we're worth it, too!

Our real aim is proper nutrition to force our whacky metabolisms into working as they should, which means adequate calories (1200 being the absolute lowest for a woman, 1800 for a man), enough fat intake for the thyroid, enough protein to maintain the body's repair systems (so "Ye Olde Metabolism" won't dig into our own protein and muscle reserves, which is bad news), and a lot less carbs to force the metabolism to draw on its fat reserves.

After all, people, this is war! War against Syndrome X or Metabolic Syndrome or insulin resistance - different names for what is essentially the same metabolic issue. How we plan our lc menus greatly depends on how much we want to win all the battles. The direct, simple approach works beautifully. Even if one battle in the war is longer than we expected, we should have every intention of winning the whole war with flying colors, wild fanfare and lots of trumpets!

For those interested in 'keeping it simple,' I'm happy to share an example of today's menu (which is also quite appropriate for Atkins Induction):

B: 3 hb eggs, 2 slices of fried hard salami, 12 oz. black tea with 3 tbsp. half-n-half

L: 2 cups lettuce, 6 oz. chicken, 2 tbsp. cheddar cheese, 2 tbsp. real bacon bits, 1 condiment pkg of full-fat ranch dressing

D: Ditto lunch plus 1 slice baked bacon

Liquids for the day: 135 oz. water and 12 oz. tea with half-n-half. (Oh, and a few Sugar-Free Rockstars!)

Vitamins and Minerals: Micro-K (Potassium), Vitamin E, Vitamin B Plus (Super B's), Acetyl Carnitine, etc.

Totals:
Calories 1693
Fat Grams 109
Carb Grams 15 total (not net)
Protein Grams 147

For the low-carb lifestyle, those are good numbers...they are not too low, not too high, but 'just right.' (Alright...Say goodnight, Goldilocks!) :>

An Invite to Readers of This Blog - Aka Followers

2009-02-03T09:09:00.004-05:00

Having just added the Followers option (top right margin) to this blog, I'd like to invite those of you who regularly check this blog to add yourself as a Follower!

Should you also have a low-carb blog, too, please join the Followers list of Delightful Designs of the Divine Miss M...and I'll return the favor!

In a world wherein the "low-carb lifestyle" is still viewed with a jaundiced eye, those of us who know the great health benefits of low-carbing really have to stick together!

My Renewed Focus on Fitness

2009-02-03T07:48:00.009-05:00

As of the first Monday of February 2009, my goal is not only healthy, low-carb menus but a renewed focus on exercise. The last few months of my life didn't allow for any kind of regular exercise. It really didn't, because there were various, legitimate setbacks. That's the way I look at them - just setbacks.

Focusing on EFGT (Eat Fat, Get Thin) had good results - to a degree. That is, I lost 14.6 lbs. total - three times in just a little two weeks. The scale simply wouldn't go lower. In fact, it bounced. Every Saturday, I hit the same number. On Sunday, the scale number bounces right up. No change in the woe, no cheating. And it takes days to get that 3 lb. overnight bounce off. I don't blame EFGT for that problem. No, something else is going on, and it's been going on for well over a year!

Since the end of November 2007, the 'stall-gain' has been my "Never-Ending Story." Well, it's time for that story to end! Not only am I tired of it, I'm sure those who read this blog are tired of hearing about it. Either way, that doesn't seem fair - and you know, it really isn't.

Obviously, the low-carb lifestyle offers all kinds of great health benefits. Slower weight loss, as one approaches goal, is expected. However, no weight or no inches lost or, even worse, stall-gains for welll over a year is plain insulting and downright demoralizing! Some time ago, I concluded this finickety body must have reached a point where it needs increased exercise, even as I alternate it.

Though I reached that conclusion awhile back, I did not want to act on it. That is because I tried the alternate route before (alternating exercises from toning to cardio, etc.) - and it didn't work for me. I hurt myself when switching to toning/cardio exercises, even though I followed instructions at a local workout place. The 'hurt' was not due to incorrectly performing the exercises. Nope - it seems fibromyalgia was the real cause.

Even though I previously worked out faithfully for 5 months, building myself up for the next phase of exercise, it seems I can't handle machines, even set at the lowest weights. Fibro muscles can manage them for awhile but not for long (in my case, within one short week of M-W-F workouts, I was experiencing severe breast tissue pain. Doc says the tissues were inflamed from the toning exercises. It took a month to recover!).

Seeking an alternative, I discovered Callenetics. They don't hurt me. Yep, I feel the muscles stretching, but the next day there is only very mild soreness. That, I can handle. Callenetics are challenging, providing a total body workout that stretches muscles first. There are no pulsing movements but graceful and steady 'holds' of position. Once I finish a set, I find myself totally relaxed and ready for sleep.

That said, I'm not an afecionado of workout DVD's. Maybe it has to do with doing exercises in the house. I prefer to go out and 'do something.' Still, preferences about where to exercise don't matter if I can't get any exercise accomplished!

So one thing at a time. First, I'm going to start anew with my favorite exercise, and alternate it with something different. My ultimate goal is to exercise each day. For now, it might be every other day, to let my muscles rest and repair between workouts. I'm not going to worry too much about time, but my goal is at least 1/2 hour of daily, focused exercise - steady walking, Callentics, or water exercises. I'm also seriously looking into Zumba, because that's my idea of plain, old-fashioned fun!

I admit I don't like the idea of lots of exercise, and I'll say why:

First, I'm a regular Jane, who must take something from her day to get that exercise done. (Believe me, if I could live in a sunny, low-humidity state and swim and exercise in the pool all day, while my personal chef made our family's healthy, low-carb meals, and my nanny watched the kids, and a tutor taught them at home, that would be my equivalent of earthly paradise.)

Second, I do ponder the future and wonder if I will have to not only exercise daily but will eventually have to increase it. That's a scary thought. How will I get the time to do it?

Housework, unfortunately, isn't enough exercise. Walking up the steps a few times a day doesn't quite get it, nor does standing at the sink washing or drying dishes, and that sort of thing. On the other hand, low-carbing and my self-designed Water Workouts now allow me to stand at that sink without pain. Ditto with the steps (even though I still creak at the knees!). And I can walk now, standing straight up - without a cane. No cane, very little pain. I couldn't do that before low-carbing and thrice-weekly Water Workouts. The point is that I refuse to lose all the good I've "gained."

So...alternate the exercise it is! I know, too, that exercise has to get one to the point of a windedness. (Not gasping for air, but just enough so that one can only speak a few words as one exercises. Then you know you're pushing yourself to the right limit.)

Anyway, regular exercise (along with low-carbing) is the goal for this month. I figure 14.6 lbs. in a few weeks is very good, but seeing that scale jump right up 2 more lbs. on February 1st got me plain mad. Mad as in very determined.

As the old saying goes: When the going gets tough, the tough get going!

Keeping It Simple, Sweetie!

2009-01-19T07:51:00.008-05:00

As of this past Saturday, I dropped a total of 13 lbs. in six days. I honestly don't know how I drop like that. I also don't know why I more easily gain, even while remaining on the low-carb track. I do suspect hormonal imbalances, as well as a leptin issue. (It seems everyone and every "thing" today has "issues," doesn't it?)

Because experience has taught me that quick drops usually result in effortless rebounds, I've decided that this week I am not going to step on the digital scale. Although fat loss keeps tempting me to be my my greatest goal, that attitude isn't going to help me. Keeping my health is the real aim. After all, weight gain is just one of the many symptoms of Metabolic Syndrome.

Healing the metabolism is the answer.

So this is the plan for the upcoming week: I will make a list for the family menus (check out the low-carb pyramid above - although I'd slightly alter it so that fats come first, low-carb is healthy for them, too!). If the winter weather doesn't inflict yet another snowstorm on us, I will get back to my Water Workouts. If that last part of the plan isn't 'do-able,' out will come the exercise mat and the Callenetics DVD's. I'm also going to stock up on absolutely needed supplements, of which I've run short.

Making low-carb menus for the family is a great deal for everybody. Who could possibly disagree that meals featuring fresh or frozen green vegetables (drizzled with butter or sautéd in extra virgin coconut oil) or a tossed salad (with an Italian or other full-fat dressing), a satisfying main protein course, and the occasional sugar-free dessert is not nutrition-packed? Truth to tell, dessert is not a regular deal in this house. But when I make low-carb (that means "sugar-free") cheesecake with an almond meal/flaxseed crust, everybody wants it! (I think that the rare lc cheesecake or sugar-free mousse are the real reasons why dh and the kids get geeked when Mom plays in the kitchen.)

It's also surprising how motivational it is to create good, low-carb, nutritional meals which are very simple. Help in the "Motivation Department" is a boon, but neither do I want to waste too many precious hours in cooking, nor do I enjoy obsessing over 'what to eat' or 'what to serve' today. If I may say so myself, I'm a good cook, but-but-but...cooking for a crowd - on a daily basis - is a real challenge. Sure, it's a necessity, but there are other things I need to do, too. At this point in my life, I just want to make this cooking-eating-clean up business (for a family of eight) as fast, easy and enjoyable as possible. (Thank heaven for crockpots!)

As the old saying goes, "Keep it simple, sweetie!" Sounds good to me.

Back on Track

2009-01-16T09:38:00.008-05:00

Today marks the beginning of Day 5 with EFGT (Eat Fat, Get Thin) . While expecting to lose a respectable amount of fat and water this week, my total loss from Monday-Friday morning is 11.4 lbs. (I know, my lower jaw hit the floor, too!) Men can usually drop weight like that, but not women!

After analyzing my menus of the past five days, I realized I have used EFGT with a "reversed Lindora" approach. That is, I began with the EFGT recommended protein gram amts. (only I rotated the amount just a bit every day), aimed for the recommended fat grams (never quite made it), and took the full carb load (up to 65 carb grams but consuming the bulk of them first thing in the morning after eating my proteins). In other words, I ate my fried-in-butter eggs first (with 4 thin slices of salami on the side) and saved the toasted bagel (with 1 tbsp. butter on it) for last. The rest of the day's meals were fat with decreasing amounts of protein, or protein with a teeny bit of carbs (like a light dinner of 6 oz. of deli turkey wrapped in 2 thin slices of Swiss cheese).

It seems the bigger breakfasts, moderate lunches, and very modest dinners play a big factor in making the metabolism happy as it loses fat. It simply makes sense to "fuel up" for the day, take in enough at lunch to keep the body going without any extra carbs to stow away into fat, and consume a very modest dinner, when the body is preparing for sleep and repair. I'm sure as times goes by, I will probably have to lower the daily carb amounts. For now, though, 65 net carbs, mostly consumed with the first meal, seems to be working very well. (That's an understatement!)

The first week of Lindora, on the other hand, begins with three "all protein days" and negligible carbs (like those found in eggs). Then it rotates to 4 days of limited protein amounts (measuring by ounces, not grams) and 50-100 carb grams. With EFGT, it seems I've done the opposite, starting with protein, fats and carbs. Besides reversing the carb order over the 7 days, I'm not taking the low-fat option.

Initially, my plan was to follow the "more generous" EFGT guidelines for 3-4 days, then drop to the lower carb option while remaining with the EFGT fat and protein amounts - and that's still the plan for this first week back on track!

Next week may be another story - but it will be a low-carb one!

The Magic Shot: True or Not?

2009-01-14T08:00:00.004-05:00

Well, today's news is a thrilling experience for me. It makes me wonder about something called "The Magic Shot."

"The Magic Shot" is the name of a theory regarding weight loss results between first time low-carbers and 'returning' low carbers. That theory states first-time low carbers do wonderfully well as they start out ("The Magic Shot"), but that "returns" - that is, individuals who started lowcarbing, lost some weight, left the lifestyle and then eventually returned to it - don't experience the same success the second time around. In other words, the theory says "returns" will lose the fat but not at the same rate as they did the first time. Hence, first time low-carbers are warned not to blow "The Magic Shot."

I don't know if my 19 day "hiatus" from low-carbing (after living the lc-ing lifestyle since May 2007) applies to that Magic Shot "rule." Perhaps those 19 days was just long enough (but not too long) to convince my metabolism that I was up to no good - for good. If so, I'm glad it's been tricked!

Since re-starting just 2 days ago with EFGT (Eat Fat, Get Thin), I have already lost 7 lbs.! Now that's the sort of loss 'newbie' low-carbers usually experience. However, I can't say that happened to me. Way back when, I did lose an average of a pound a day. In fact, I dropped about 28 lbs. back in May 2007, a loss which I still regard as incredible. Then I hit the infamous 3 (or 4) week "stall."

I've also read that lowcarbers will find that returning to 'regular' or 'normal' eating (while calorie counting) - for a very short time, perhaps a week or two - can reverse "stall gains" or kill plateaus. Maybe that's what did it. Nineteen days of 'normal' eating, and then sliding easily into a 'lower carb" lifestyle of 65 grams might have kicked the metabolism where it needed to be kicked.

Hmmm. All these "if's, and's or but's" can get confusing. But that is also why I'm not afraid to tweak or try something 'new' when it comes to low-carbing, like rotating carbs and fats. Those of us who discovered we need to low-carb for health and fitness have that one thing in common. Still, just because we know low-carbing is our answer does not mean we are metabolic equals. What works for me may work for you, or it may not.

I maintain that low-carbing is not the same for everybody. Some can use one lc plan and stick with it and get to goal, with nary a problem. Some can stick with, for example, South Beach and experience wonderful progress and success. Others could never tolerate the carbs allowed on SB and so follow Atkins or Protein Power. Some of us - like me - have to experiment with various low-carb plans by rotating them, because we get stuck in one place for too long a time. There is the difference between men and women. Everybody knows that men will lose fat quicker than women. Not fair but it's a scientific fact. The differences between two low-carbing women can be just as great as between a man and a woman. We have to find out if we must be tweakers or not. I already know I have to tweak, and it can drive me crazy. I'd much rather stick with one plan. But that is now how my metabolic dice rolled...

So after 19 months of low-carbing (with 12 of those months one mean stall, along with its evil fraternal twin brother - the intermittent stall-gain), I went "off plan" because I was heart-sick, tired, and fed up. I can't say I was calorie-counting during that time, because I was not keeping a food log. I had walked away from all that, taking a total break from my usual low-carb routine, which usually includes weighing myself right away plus faithfully recording activity and menus in FitdayPC.

I can say I did not go overboard with 'normal' eating. However, as mentioned in a previous post, I did eat things I usually avoid like the plague.

Restarting with EFGT seems to be a good choice for me. Of course, it is too soon to tell but I am elated anyway! Perhaps this woe will help me figure what in the world has been going on the past year. Perhaps I need even more fats that I thought I did. Or perhaps it is because I took in most of my proteins, fats and carbs first thing in the morning, lessening the amounts with the remaining two meals of the day. That is because I followed the EFGT recommendation, which goes like this:

In the morning, eat like a king. At lunch (or dinner, as it is also called), eat like a prince. For supper, eat like a pauper.

My daily protein intake is about the same (90 grams, since I decided to try the higher end of the EFGT guidelines. On EFGT, my lowest daily protein gram intake should be about 70). With Protein Power, the recommended protein gram amt. was 120 grams but I have long cycled between 90-120 grams. The highest amount of EFGT carb grams (65) are more than my usual low-carb intake (20-30). Fat grams were 75 and 85, respectively, over the last two days - technically, I should have had much more on EFGT. I think that, when I lower the daily carb grams, I'll up the fats.

Actually, I'm quite surprised at the good results so far. That surprise is not due to the woe, but to the way my metabolism has been misbehaving the last few months. I honestly didn't expect such quick results!

Naturally, I'll stick with it as long as it works (let's hope it lasts for at least a few weeks!). I still have the same goal to lose 8-10 lbs. a month. I would bet money that scale losses will significantly slow down after that (please, Lord, not before). I'll be fine with that if the inches start to defrag themselves and keep defragging. :)

During this quiet time in January, I think I'll again re-read all my low-carb books, too. Every time I go through them, I find gems that didn't apply to me before but may be what I need now.

Know what I mean, sugar-free jellybean?

The Boomerang Diet: A Losing Battle

2009-01-13T19:54:00.010-05:00

I see there have been comments to some of my previous posts, so I hope that this update answers a few of the questions received.

First, I should reiterate that, yes, I really lost 100 lbs. from May 2007 to November 2007. (Sometimes, I can barely believe it myself.) After that, it was a roller-coaster, so to speak. I usually stayed in the same lb. range, but I could (and did) easily gain weight all through winter, usually about 10 lbs. up and then down. As I've said before, the gains were not due to cheating. It just seems I've hit 'the plateau' - and how!

Through the summer of 2008, I tried different tips and tweaks, including Zero Carb. The result was a slight drop but then it would come right back. Mentally, I began to call my lifestyle of diet and exercise "The Boomerang Diet." You know how that one goes, right? You stay on plan and then ---you lose, you gain, you lose, you gain. The weight you lost keeps coming back to you, just like a boomerang. Get it?

It seemed my body kept re-setting the number at which it wanted to stay, so that my total fat loss was 95 lbs. I'd get back to 97 lbs. lost, and then the boomerang hit again. Sometimes the boomerang effect was over-kill. The scale wasn't budging downward and neither was the measuring tape.

Going upward - ah, that was way too easy!

From this past October thru December (2008), it was the same story. I fought back like the dickens but, once the early snow began in October, it's been a losing battle (no pun intended). If you read this blog, you know that snow and high humidity get me with water retention, every time. As you can imagine, I was really disgusted when the scale kept going up.

After my late November surgery, I gained 10 more lbs. in one week, just by eating chicken noodle soup and, once or twice a day, regular soda (clear liquids). Water wasn't getting it at that time, and I figured regular soda was better than aspartame-laced soda, but...Talk about carb intolerance and insulin sensitivity! Then I got sick for the holidays and throughout the holidays. I'm only now beginning to regain some strength.

Frankly, at that point, I almost gave up with the low-carbing. I never thought it would happen to me, but it did. After 1 year and 7 months of steady low-carbing, I threw in the towel, although I promised myself it would be temporary.

On Christmas Day, my attitude was plain and to-the-point: "To heck with this," and I decided to stop weighing myself every day, stop lowcarbing for awhile and just eat "normally." When I say 'normally,' I do not mean going wild in the kitchen and leaving a path of empty, tossed bags of carby junk behind me. I just ate like people without Metabolic Syndrome or Syndrome X do - you know, people who don't have certain health issues. That means I ate a bagel with my eggs and sausage one day, or I added toast another day. I had a cup of mashed potatoes with dinner a few times. I had soup with little bow-tie noodles. Once I had pasta. Another day I had pizza; it wasn't satisfying - that I can say, so I said no more of that. I ate nutmeats when and as I wanted them, and also some baked goods like banana bread. Usually I ate just twice a day. It wasn't alot but it was enough to do some damage. And I did that up until this past weekend, but all the time I was worrying about it.

End result: I gained 10 more lbs. Total weight gain since October 1: About 40 lbs.!

And you know what? I didn't need the scale to tell me. I can feel it. My newer and smaller clothes are uncomfortably snug, my face is rounder, and I feel 'wobbly' and 'jiggly' in places that should not wobble or jiggle.

So enough of that. Sure, I had to have surgery and then I got sick with some nasty virus...those were setbacks. Yes, I've been grieving and worrying, and I still am. Yet I know that those whom I loved and who loved me, and those still here who also love me and who I love, too, would not want me to lose the health I've so far regained.

As of Sunday just passed, I realized that I will not have a defeatist attitude. Instead, this will be my view of the whole situation: I had to let go for awhile, so I could "spit on my hands" and get a better grip.

There is also this reality: Even if I never get to my dream goal, sticking with the 95 lb. loss is much healther than slowly regaining all that weight. Do I want to be in constant pain again, perpetually walk hunched over again because my herniated disks can't stand the strain of all that weight, use a cane and wheelchair again, have high blood pressure again, endure GERDS again, and have to take meds again? No. Never "again"!

So here's my plan. I'm re-starting just like I did in May 2007 but this time, I know a bit more than I did then, like...

-I know how to cycle or 'rotate' carbs.
-I know about drinking clear water, and how much I need to drink.
-I know the lemon water trick, too, and I know the carbs are negligible, especially when one thinks of all its benefits.
-I know that I have to change my exercise routine every 3 weeks, because the body is a smart cookie (oops, sorry) and catches on to energy output and input.
-I know there are certain natural supplements that help me - alot.
-I know many other 'tricks and tips.'
-In other words, I know how to live a low-carb lifestyle and I know how 'shake it up.'

As the old saying goes: Knowledge is power!

The first step is simply to start and to start simply - just by eating low carb. As I regain my strength and even more motivation, I'll restart with my favorite form of exercise - water aerobics! I would love to get in the water every day, but the weather here is not conducive to 'water workouts.' In the winter, I have to make sure my hair is completely dry and give all the body pores time to close before I leave the community center, otherwise I will get sick. That's just the way it is.

If the weather doesn't cooperate, then I'll go to Exercise Plan B: Callenetics. They really do work on stretching and strengthening the muscles! They're also very relaxing. I'll do Callenetics for 3 weeks (and pray that winter passes quickly so I can return to the water), and then I'll rotate to a completely different form of exercise, like weight training.

Yesterday, my woe was EFGT (Eat Fat, Get Thin)...and I lost 2 lbs as of this morning. Today I planned on doing Protein Power. However, after looking at today's food log, I realize it was still EFGT. That's ok...the important thing is that I have started anew.

Who knows? After a few days of EFGT, I may just try Lindora.

How's that for a "shake up plan"?

Make Each Day Count

2009-01-13T18:11:00.011-05:00

It has been too long since I posted, because so much has happened in my personal life! One of my most vibrant aunts, only in her 60's, passed away. We knew her time was coming, but once it comes and the initial grief is over and life 'seems' to resume to 'normal,' it never really is the same...September and October came and went, although they seem to be a blur. In early November, my mom suffered a terrifying and life-threatening event, twice in one terribly agonizing week. Both times,we thought we had lost her. Then I had surgery on the Monday before Thanksgiving. Four days later, a beloved friend of 22 years unexpectedly died.

There are some people who are so 'real,' so full of the joy of living, so quick to love, so compassionate, and so strong - physically and emotionally - and who possess the funniest (but endearing) quirks that they always have an alluring aura about them. When they walk into a room, one is immediately aware of that presence and happy for it. When people like that die, as we all must some day, it just doesn't seem it could have happened so soon.

To all of us, circumstances occur that make life worth living. Some things take life out-of-balance, because we have lost, or know we will soon lose, someone so very dear to us. I learned that lesson young. Every time worries and sorrows come, the lesson is relearned.

When life gets harder, it's time to hope and pray and go into a 'quiet place' in one's soul. I had to get off the proverbial saddle and 'walk' it again for awhile, to think and ponder and thresh out so many things.

Although in the past months I didn't have the heart to write about low-carbing, a thought about it dawned on me. I knew it before and yet, once in a blue moon, one experiences an "epiphany" about something one has long known. That is, we see a truth of which we've always been aware, but we see it in a brief and beautiful glimpse of light which helps our own understanding of that particular truth deepen.

The lessons about life and love and joy and loss and sorrows and death have everything to do with why we're living a low-carb lifestyle. We do it because we want to live the lives God gave us, not just endure them because we too early lost our vitality.

In reality, what we eat and whether or not we exercise is just a part of our lives. Other things, especially people, happen in life that are even more important.

Absolutely, we can make low-carbing a path to a healthier life, but let's be sure to enjoy life as we low-carb, too. While we should try (very hard!) not let other things get in the way of our low-carb goals, neither should we let that goal get in the way of enjoying our loved ones and our lives. There's no reason we can't do both.

Especially since I began low-carbing in earnest, my personal motto has been: This day, I will stay on plan. It meant I wasn't going to mess up any day with a useless cheat, one I would later bitterly rue. No, I was sticking with the plan, day by day. It meant I didn't overly worry about tomorrow or the weekend. "Let the day be sufficient to itself." Isn't that what we're supposed to do in all things, not just when it comes to the low-carb lifestyle?

So, with just a simple addition, my personal motto is now "updated and improved":

This day, I will stay on plan and make each day count, in time and for eternity.

Why You Plateau: It Could be Your Hormones (Intro)

2008-07-18T08:00:00.004-04:00

It seems a good number of the longer-term low-carbers [Say that three times, fast!] of my online acquaintance share another thing besides the low-carb lifestyle: Plateaus of a serious length of time before reaching maintenance level.

We’re all seeking the answer to overcome that dilemma. Some have 15-20 lbs. more to go; some have quite a bit more yet to drop. Despite our all-out efforts with low-carbing and cycling the low-carb woes and/or the exercise routine, there’s not much change on the scale and hardly any [if any a’tall] reduction in inches.

As the months go by, I consider that a plateau with serious intent!

Discussing the same issue with my doctor just weeks ago, he agreed the cause could be hormonal – especially when I described the inexplicable stall-gains each and every month. After taking various blood tests, I received a phone call three days later.

Results: Everything was “great” and “within normal range” [quote/unquote].

That wasn't true a year ago.

But now, I received uplifting reports for fasting glucose, cholesterol, and a beautiful HDL number of 58. According to the Protein Power books - for women, an HDL of 50 or over is fantastic! Hormones, too, were in 'normal range.'

The fun part came when the nurse stage-whispered over the phone, “Honey, whatever you’re doing, keep doing it!” As it turns out, she, too, is a low-carber! But my low carb lifestyle is not a secret with my doc. This time, he sat up and took notice of my great results, including all the weight loss. He actually asked what I did - forgetting we had discussed my plan over a year ago.

But I digress. I took the conversation with the friendly nurse a step further, asking for my exact test result numbers, as well as a break down for each hormone [and the numbers for ‘normal range’]. Despite being WITHIN normal range, there’s no doubt that some of my hormones are in the very LOW normal zone. [See, it all depends on how you define “normal range.” What was NOT clarified until I asked is that hormonal results ARE normal but LOW normal.) I won’t wait for them to bottom out (especially when those low numbers are already doing a number on me!).

There are two points to all this:

First, low-carbing greatly improves health, not just the number on the scale. So don't let the scale rule you because, as I have long said, "The scale doesn't tell the whole tale!"

Second, we arrive at my theory that a stall could be the result of one thing or a combination of things. A serious low-carb lifestyle can get the insulin response under control, but we can't forget that other hormones also play their part. If other hormones are either declining or out of balance, doesn't it make sense that they may be the cause of a long-term plateau ?

Insulin is, after all, a hormone. So low-carbing whips that little baby into line. However, for some, 'Zero Carbing' [ZC] is the only way to keep it totally under control. Yes, I said ZERO carbs. (Boggles the mind, doesn't it? It may take some time to wrap the mind around that axle, but let's at least give serious consideration to the idea.) Simply stated - Zero Carb means eating fattier cuts of meat - that is, fats and proteins - and that's it. [Zero Carb is not Stillman's, by the way, because Stillman's is low or no fat.] For some, ZC means no eggs, either, since eggs do contain a scant amount of carbs.

The reason for ZCing is a super-sensitive case of hyperinsulinemia, in which even small amounts of carbs still induce an insulin response. ZC's aim is to completely eradicate any insulin response, thus forcing the body to give up any fat hanging out in the cells and use that fat for energy. In other words, the 'metabolic bank' is trying to force us to put 'something' in the savings account, rather than allowing us to make a fat withdrawal. :> The only way to counter that is to refuse to put any carbs into the metabolic bank, thus forcing the bank to give us both the cash and the interest - that is, making it give up the fat it's trying so hard to hang onto!

Then there's leptin - another hormone. If it is not doing its job properly, it dictates the wrong message to the thyroid. The bigger fat cells have given up the ghost - that is, they gave up their fat, swelled with water for a while in retaliation, and may now be empty. But then again, maybe not, if leptin is the issue. And the smaller fat cells don't give up the fat so easily.

For women in [or approaching] the peri-menopausal years, it could be a leptin issue plus estrogen dominance. Estrogen likes to hang out in fat, and we ladies have an extra layer of fat that men don’t have (lucky things!). And what about cortisol - the 'stress hormone'?

Then, too, we ladies also have to deal with rising and declining hormone levels every single month. Sure, both men and women have hormones, and whacked out hormones could be an issue for both. But it is also clear that we of the fairer sex have 'extra' hormonal factors to consider, especially when we hit a true stall.

But don't freak out over all this, will ya? It can all be remedied by nutrition and, in some cases (like mine), with natural supplements to help the body do what it must. I realize some won't agree that supplementation is necessary, and that's fine...but I think otherwise.

One thing I've decided to do is start using a cream that contains prenelone and DHEA, which is sometimes called 'the youth hormone.' Prenelone is the 'precursor' hormone or the 'grandpa' hormone to progesterone - because if there there is not enough progesterone, estrogen dominance can be the result.

The other thing I'm seriously attempting, in order to overcome stubborn hyperinsulinemia, is to aim for "Zero Carb" - a serious step that many, understandably, wish to avoid. To repeat myself [because the topic bears repeating] Zero Carb has to do with completely controlling the insulin hormone. I'm also of the opinion that we should try, if at all possible, to eat meat and poultry that have not had hormones or chemicals added to them via shots or their food, because then we're assimilating that junk and very likely upsetting our own hormonal balance! I realize truly organic eating is an expensive lifestyle, especiallly in these days, but we can start with baby steps...so there will be more on Zero Carb and hormonal topics later!

Meanwhile, back at the ranch, I've been training via a combo of ‘nutritional’ or ‘naturopathic' classes while simultaneously researching and experimenting with "Zero Carbing."

As I've been studying 'outside the box' nutrition studies and theories for quite some time now, I try what I think applies to my circumstances. That willingness to try something 'unconventional' has held me in good stead, or else I would not have been low-carbing, or cycling, and I would never have gotten this far.

Since I find I'm not alone in the Land of the Grand Plateau, you're more than welcome to join me as I look for the passage OUT! :)

Another Way to Cycle (with Stillman Plans)

2008-04-24T05:42:00.001-04:00

Here's the scoop. During a five-month bout of stall-gains (a term a fellow low-carber shared with me, which means we not only stall but the scale tends to easily bounce up), I knew I had to be patient and stick with my low-carb lifestyle, no matter what.

As far as I could ascertain, my lengthy battle was due to the winter season. I'm quite serious, since there is no other explanation. To add insult to injury, my chronic inflammatory conditions seemed to be the real culprits. The result: Water retention, with a vengeance. I won't go into all the details, but I researched, tried every trick in the low-carb books, and even had to resort to Lasix, a loop diuretic. Since I didn't want to continue on any form of medication, due to side effects and drops in my potassium levels, I looked for additional natural methods to combat water retention and found the lemon water miracle.

By April 14, I had been busy with a writing project, which kept me in front of the computer (and on my duff) over 12 hours a day for two weeks. Although I stayed on plan, the weight was catching up with me - again. So on April 15, I took what I perceive as a drastic measure. I decided to try the Stillman's 14 Day Shape Up Program.

Within 9 days, I had dropped 15 lbs.!

I've been asked how I exactly did it. First, although I didn't plan it this way, I ended up experimenting by kicking off with the basic Stillman's plan, which means unlimited lean proteins, no added fats, and no veggies - nada, zilch, zip.

The reason I did that was to find out if it was true that 'practically zero' carbs plus no added fats means faster weight loss.

Yep, it's true.

The first day, I dropped a lb. The next day, I dropped 5.4 lbs. overnight. Talk about a Whooshie!

Now here's an interesting tidbit: The minute I noticed the loss slowed down on any given morning, that's the day I switched to Stillman's 14 Day Shape Up program. For me, that meant adding one small, plain salad to lunch and dinner. Doing that resulted in a better scale loss the next day, upon which I immediately resumed the basic Stillman's woe.

When the weight loss slowed again, I did exactly the same thing: One day of the 14 Day Shape Up program, then returning to basic Stillman's the very next day.

A few Divine Tips to follow a similar cycle with great success:
-Pull back on caffeine. Although I had completely broken the habit last spring, once winter hit full force, I started drinking hot black tea again. So it was back to weaning myself off caffeine, limiting myself to one 12 oz. cup in the morning.

-Take at least the basic vitamins and supplements, as outlined in my blog entry, "Do You Know What Your Supplements Are?"

-Use very small amounts of virgin olive oil in a spritzer for home-made "Pam" spray; it's a much healther course to use minimal amounts of real fats than no fats.

-Drink up! Drink green tea, hot or cold, or green tea with fresh lemon (good for the liver and kidneys) and, if desired, use stevia as a sweetener. I recently found Arizona Diet Green Tea with Ginseng (which uses Splenda and not aspartame), so I drank that occasionally but mainly focused on plain, cold water. (That is because I completely avoid aspartame, and try my best to also avoid Splenda. Why? It's chlorinated sugar, which means bleached sugar - done to remove carbs - but what is it adding to our bodies? Avoid diet sodas like the plague!) Keeping the body absolutely permeated with clear liquids is an absolute must while on an all-protein cycle.

-Keep the meals basic and simple. Whenever possible, eat small but frequent meals. By small, I mean a few eggs in the morning, 4-6 oz. of some favorite lean protein a few hours later, another lean protein snack 2-3 hours after that, etc. Doing so helps the metabolism adjust, keeps hunger at bay, keeps glucose levels steady, and keeps the mind focused on your goal --- and that's where the real battle of the bulge takes place!

-If feeling a bit shaky or light-headed, immediately eat a small green salad with an unlimited amount of lean protein and your favorite dressing (preferably low carb, high fat). If that is not possible, eat a few slices of real cheese (not processed cheese food) and plenty of water.

-Alternate every other day between whole (preferably organic) brown eggs and Eggbeaters (or egg whites from the organic brown eggs).

-On the days you incorporate a 1 cup green salad, consider using 1 tbsp. of a full-fat salad dressing, not a low-fat version (since low-fat dressings include higher carbs). If you prefer the low-fat version, keep it to "just enough" - don't drizzle the salad!

-Enjoy a 4 oz. sugar-free gelatin cup either between meals or right after them. (Limit: 3 per day)

-Take it easy with the exercise. Stillman's recommended only two 15 minute light exercise routines, morning and evening...like a casual stroll, stretching, that sort of thing. This is not the time to jog, walk miles at high speed, etc. It is a good time to enjoy an easy bicycle ride, do 15 minutes of Callanetics, or other slow, easier exercises.

My plan is to finish the 14 days of alternating between the two Stillman programs, then cycling to the Protein Power Life Plan for two weeks, then back to the two Stillman woe's for another two weeks.

If this works, I'll be at my dream goal before I know it!

Do You Know What Your Supplements Are?

2008-04-10T05:42:00.007-04:00

I have a very helpful book by Fran McCullough entitled Living Low Carb that features a plan on 'how-to-lose-10-lbs-fast." It goes like this:

--First of all, pull out all the stops with all the supplements: liver cleansing (which can include milk thistle), L-Carnitine (acetyl L-Carnitine is the best but it's more expensive), and Omega 3's.

--Drink even more water than usual - a gallon a day would not be too much. Just sip water all day - don't guzzle or you could become seriously ill.

--Exercise more than usual. (However, I've found that I lose inches but not lbs., and that's ok, too. That does for your body what defragging does for your hard drive!)

--Eat enough protein to lose wt. but not enough to maintain. (Divine Tip: Use the formula from the book, Protein Power Life Plan by the Drs. Eades. If that amount does not work, drop the daily protein grams by 20-30).

--Cut out or drastically reduce all dairy products - no milk, creamers or cheese.

--Keep fruit to an absolute minimum of low-carb fruits only (strawberries are best, and one can have up to 1/2 cup every other day). But it's even better to cut out all fruits.

--Consume no alcohol.

--For carbs, keep the emphasis on dark green vegetables and greens (dark, leafy lettuces, green beans, asparagus, and broccoli are best choices; avoid peas because they are too starchy) Divine Tip: Also, don't overdo it even with these foods...keep the quantities to about 1.5 cups, twice a day (lunch and dinner). To them, add a small amount of real fat. Did you know that we must have fat with veggies, otherwise we don't absorb their nutrients as well?

--Check that daily calories are between 1200-1500, depending on your height, frame, and gender.

--"Don't follow this regimen for more than 2 weeks at a time; you don't want to send your body into starvation mode, which will slow down your metabolism and leave you with a permanent limited calorie budget." This comment was made without backup documentation, but I'm including it here as 'food for thought.' :) I, for one, do believe Starvation Mode is a reality.

Of course, now we know there are various ways to avoid of Starvation Mode - by cycling low-carb plans and/or carefully implementing occasional free meals.

A Few Neat Tips:

Dr. Atkins recommended 2 tbsps. fresh lemon juice in warm water, a diluted form of lemon water, before breakfast or any other meal - as a liver detox! End a meal with probiotics (the good flora and fauna for the intestinal tract). Both of these ideas should help with digestive problems we low-carbers often experience. (Please see my blog entry, "Lemon Water: The Good It Does Your Body.")

For other health benefits and along with other supplements, Dr. Schwarzbein strongly recommends both a Vitamin B Complex as well as Vitamin D3, a hormone that helps with fat burning, helps insulin resistance, and improves the GI tract.

A List of Possible Supplements: Read Carefully!

The following are informational excerpts in regard to vitamins and other supplements and which were recommended by Dr. Atkins and/or Dr. Mary Dan Eades, both whom I will quote below. Interestingly enough, both doctors insisted that low-carbers should take nutritional supplements, since we cut out grain products and fruit that provided absolutely needed nutrients. I’ll also include info and paraphrases from the Living Low Carb book by Fran McCullough, who refers to these two doctors and provides a basic summary on some of their research:

---Chromium Picolinate. Best dosage is 300-600 mcg per day. Chromium Picolinate is an “intermediary between the B vitamins pantothenic acid and the important coenzyme A” and it "will build muscle (an anabolic effect), decrease body fat, plus lower the cholesterol levels.” (Dr. Atkins)

---Pantetheine. Dr. A recommended 100-400 mcg per day. “It plays a pivotal role in many metabolic pathways and is a remarkable cholesterol-control nutrient.” Note: Liquid forms are best, since vitamin supplements that claim to contain pantetheine were found, on essay, to contain none. (Dr. Atkins)

---Selenium. (200 mcg per day). It is “valuable as an antioxidant and its deficiency seems to provide an increased cancer risk. In addition, a recent animal study by McNeill suggested that it plays a beneficial nutritional role in diabetes prevention.” (Dr. Atkins)

---Biotin. No recommended dosage found in the Atkins book. However, Dr. A said it was discovered by J.C. Coggeshall and his associates that biotin caused a “significant drop in diabetic blood-sugar levels.” (Dr. Atkins)

---Vitamin C (especially in the form of Esther-C). Recommended dosage: 500 mg or more. Helps boost wt. loss, not to mention “shoring up our resistance to infections.” (Dr. Atkins)

---Magnesium. The standard dose is 300 mg - 600 mg of chelated magnesium (malate, citrate, or aspartate) before bed. Diabetics especially are deficient in this mineral.

Magnesium “strengthens the heart, normalizes blood sugar, helps with mood disorders (like anxiety and depression), acts as a natural laxative and is a natural sleep aid." Note: Calcium is often found combined with magnesium, since magnesium blocks calcium's negative affects but keeps its good ones. That's because calcium alone can deposit itself into our arteries and block them, as well as do other damaging things - but ONLY when left alone! So try to find a chelated mix of magnesium and calcium of at least 300 mg. magnesium per capsule. (Fran McCullough)

---Vitamin E. Must be taken with soluble fat to work effectively (like Omega 3 or Omega 3-6-9 or from a natural food source, like eggs or fish). Standard dose is 400 mg (in a tocotrienol mix, not just alpha-tocopherol). Vitamin E helps prevent heart disease and is a potent free-radical attacker, clot buster, and anti-aging help. We also won't see the wrinkles advance so easily when using Vitamin E! More importantly, Vitamin E increases insulin sensitivity (which means that the more sensitive our cells are to insulin, the less insulin we need to produce – and that’s the reason for low-carbing!). (Fran McCullough)

--- Folate (a B vitamin), also known as Folic Acid. Standard dose is 400 mcg a day - but if one has high levels of homoysteine, thought to be a major player in heart disease, ask your doctor about taking a higher amt. Low carbers can easily reach a deficiency in this vitamin since it’s mostly found in foods we avoid (like bananas and beans). (Fran McCullough)

---Acetyl L-Carnitine. For special conditions, the dosage ranges between 1000 and 2000 mg per day. “Carnitine is involved in fat transport and, when it is deficient, overweight people have difficulty getting into ketosis/lipolysis.” Primary use is in heart disease, "where it corrects a certain type of cardiomyopathy, helps stabilize heart rhythm, lower triglyceride levels, and increase HDL cholesterol.” (Dr. Atkins)

---Coenzyme Q 10 (C0-Q10). (Used in a study, the recommended amt. was 100 mg daily for research purposes.) It is “essential to proper working of the immune system and is a specific nutritional correction for periodontal (gum) disease. But overweight readers might be interested in a Belgian study, headed by Dr. Luc Van Gall, which showed that over half of a group of obese patients had deficiency levels of CoQ10 and compared them with a similar group without deficiency. After nine weeks, the formerly deficient group lost 29.7 lbs. on a standard diet, compared to the non-deficient ones who lost 12.7 lbs. on the same diet. If this work mirrors the incidence of CoQ10 deficiency in all overweight subjects, then one out of two of you will benefit considerably from this single nutrient.” (Dr. Atkins)

---The Essential Fatty Acids (Omega 3 and Omega 6, as well as other research that includes Omega 9). For general purposes, Dr. A recommended 2 capsules of borage oil, 2 of super–EPA, and 2 of flaxseed oil. Personal Note from yours truly: There is a delicate balance in using the Omega supplements, so I myself use the KAL brand of Omega 3-6-9.) Omega 3’s provide the essential oil called alpha-linolenic acid, while Omega 6, a special "subdivision called gamma linolenic acid is found useful for atopic eczema, PMS, cholesterol elevation, and many other deficiency situations and contained in EPA, borage oil, and black currant oil.” (Dr. Atkins)

From Dr. Atkins’ New Diet Revolution:

The following were recommendations from Dr. Atkins (who was firstly a cardiologist, btw, which is what led him to researching the benefits of low-carbing) for “specific answers to common dieters’ problems.”

For what I called, due to modesty, 'clogged pipes': You may use magnesium oxide, extra Vitamin C, or a variety of vegetable laxatives and bulking agents. Dr. A's choice was psyllium husks. Start with 1 tablespoon in one full glass of water and increase or decrease the dose until the optimal bowel movement is obtained.

For super cravings: L-Glutamine, 500-1000 mg before meals and perhaps right at the point when craving is greatest. Extra chromium [picolinate] is valuable here, too.

For hunger not assuaged by being in ketosis: L-phenylalanine or acetyl L-tyrosine, 500 mg of the former, or 300 mg of the latter, before meals.

For fluid retention: Pyidoxal 5 phosphate, 50-100 mg, PLUS L-taurine, 1500-3000 mg daily. Asparagus tablets work very well, too. (My own observation: So do Parsley Tablets!)

For fatigue: Octacosanol, 5-10 mg., PABA, 600-2000 mg., dimethylglycine, 3-6 sublingual (under the tongue) tablets per day; sublingual B12 tablets, 1-3 daily, or 1-3 B complex tablets daily (50 mg. strength per tablet)

For nervousness: Inositol, 500-2000 mg daily, and herbal teas such as chamomile, valerian, and passion flower.

For insomnia: The above taken at night, plus melatonin 3-6 mg. before bed (ties your sleep cycle into day/night cycle; counterproductive for night workers). Calcium, magnesium, niacinamide, pantothenic acid, and 5 HTP (hydroxyl tryptophan) may all be useful here as well.

For hypoglycemics: Dr. Atkins used his Basic Formula, plus chromium, L-glatamine, zinc, selenium, magnesium, all of the B complex, PAK, extra biotin, L-alanine.

PAK is the acronym for Pyridoxine alpha-ketoglutarate, which seems to have a favorable effect on diabetes. Recommended dosage is 500-1500 mcg per day.

For diabetes: Dr. Atkins used the Basic Formula, plus extra chromium, zinc, selenium, inositol, CoQ10, PAK, biotin, vanadyl sulfate, magnesium.

For the lowering or prevention of cholesterol elevations, Dr. Atkins used lecithin granules (aha – lecithin is contained in whole eggs!), chromium, pantetheine, niacin and other B complex factors, garlic, Vitamin C, GLA (borage, primrose, or black currant oils), EPA (fish oil), sitosterol, glucomannan, guar gum, pectin, psyllium husks, dimethyl glycine, CoQ10, phosphatidyl choline, or use the Atkins Lipid Formula plus the Essential Oils Formula.

For elevated triglycerides, the slate is similar to the list for cholesterol, except the L-Carnitine and EPA are emphasized. Also because of the correlation of triglycerides and hyperinsulinism, the nutrients helpful in diabetes will prove to be helpful here.

For hypertension (high blood pressure), Dr. Atkins used magnesium (preferably as orotate, taurate, arginate, or aspartate), L-taurine, pyridoxal 5 phosphate or pyridoxine, garlic, essential fatty acids (GLA and EPA), CoQ10, potassium, or the Atkins Formula AH-3, plus the Essential Oils Formula.

For coronary heart disease, Dr. Atkins used one of the above mentioned magnesium compounds, L-Carnitine, Vitamin E, CoQ10, serrapeptase and/or bromelain, garlic, chromium picolinate, or his Formula CV-4.

For arthritis, Dr. Atkins used shark cartilage, superoxide dismutase, calcium EATP, pantetheine, niacinaide, pyridoxine, PABA, Vitamin C, bioflavonoids, Vitamin E, SOD/catalase, copper sebacate, or Atkins Formula AA-5, plus the Essential Oils Formula.

As Dr. A stated (all emphasis below is mine):

“The roster of nutrients which have been studied favorably in these conditions should provide a glimmer of insight into how much published work there is on nutraceuticals. Consider at the same time the almost obscene profit margins consistently reported by the pharmaceutical industry and you may get a flash of recognition as to why all these bone fide medical studies supporting a competing therapy are not widely disseminated. When your doctor doesn’t tell you about them, it’s only because nobody told him about them.”

“The restriction of carbohydrate gives you an edge and, similarly, the targeted use of nutritional supplements gives you another kind of edge. Learn about them, learn how to use them, and use them properly. When you do, the Edge will surely be with you.”

Divine's Home-Made, Low-Carb Chicken Broth

2008-04-10T05:25:00.003-04:00

Canned broth, consomme and bouillon. At one point or another, we've probably tried them at least once. The problem is finding a low-sodium version that really is low-salt (read the label; you'll be surprised to see how low it isn't).

So, although I now prefer quick 'n' easy low-carb meals, I don't bother with grocery store options for broth but make my own.

In fact, I am convinced my clear chicken stock facilitates weight loss. I enjoy it mostly in the afternoons and evenings, between meals. It’s tasty, warm, satisfying, features organically grown spring broilers (and veggies, when I can find them) and – best of all – it’s home-made!

With mostly low-carb veggies (parsnips, mushrooms, green pepper, dandelion greens, celery) and with even "higher" carb choices (tomato, green onion), this is a very nutritional, low-carb, and flavorful broth - and I control the sodium content! (Btw, the mushrooms add the "salt" flavor we might miss, without upping sodium. Mushrooms also add low-carb nutrition!)

For 8 quarts:

1 left-over spring or roasting chicken (with the skin, pre-roasted)
*2 large parsnips (top cut off)1 or 2 whole turnips (top "nubs" cut off)
1/2 bunch of green onions (end strings cut off)
1 cup fresh mushrooms
1 tomato (with skin)
1/2 - 1 whole green pepper (with seeds and "whites" inside removed)
1 bunch dandelion greens
1/2 of a celery "bunch"
Optional: ½ head cabbage
For flavoring: Mrs. Dash No-Sodium Garlic with Herbs (for seasoning) or low-sodium salt, parsley, oregano, onion and garlic powder (not salt!)

*If using an uncooked chicken, be sure to skim off the soup base as it cooks.

1. Wash vegetables. Peel parsnips and turnips (if desired, but not necessary.)(If using an uncooked chicken, and not left-overs, rinse thoroughly.)
2. Place left-over chicken carcass and vegetables in an 8 qt. crockpot, add 7.5 qts. water, put top on, set to high and cook for 4 hrs (set on low; 8 hrs.) Or use an 8 qt. sauce pan (no top) and simmer gently 3-4 hrs.
3. Strain vegetables and chicken into a large bowl (or two). When the chicken has cooled, pull white (and/or dark) meat from the bones and place in either small-serving freezer bags or freezer-safe plastic containers. (Very useful for small meals, like chicken “salad” with low-fat ranch dressing or low-fat mayonnaise.)
4. When broth is cool, pour into sealable containers (a 10 qt. Tupperware bowl with seal is great! Or use 2-3 smaller Tupperware bowls). Place bowl(s) in the coldest part of the refrigerator – you want this to stay as fresh as possible for up to 5 days.
5. For use, just reheat the desired amt. and drink as many cups as desired - every day throughout the week! (I aim for 2-4 12 oz. mugs per day.)

DRINK UP!!!

Since the old rule of thumb for making wonderful, home-made chicken stock is to use at least 5 veggies, I simply looked for low-carb, nutritional options, as well as those that will add flavor. I use "1/2" amts. for the green onions, pepper, and celery only because I split each half into 2 pots. (We usually roast 2 broilers to feed my entire family, and I use the left-over chicken carcasses for 2 big pots of home-made broth.)

I'm sorry I can't give a total carb count, but it seems they are negligible when compared to canned broth. This recipe is very low-sodium – much lower than bouillion or low-fat canned broth. (I’ve discovered by trial and error that I have to be careful with sodium content, otherwise I look just like an upset blowfish.)

Lemon Water: The Good It Does Your Body

2008-03-26T08:00:00.011-04:00

Lemon tree
Very pretty
And the lemon flower is sweet

But the fruit
of the poor lemon
is impossible to eat...
(The refrain from a very old song)

And then (with my apologies to U2 and their bizzare "Lemon" lyrics), there is also...

"Lemon...she wore lemons...she's going to make you wish for lemon." Maybe there was a great reason that the girl in the song was so crazy about lemons - so the possible reason is the subject of this entry!

But first, I wish to stress that the following article is not mine. As I have discovered, the info it contains helps me in fighting the ongoing water retention battle...which is most likely due to a number of factors, the foremost being my my chronic inflammatory illnesses.

Second, it is possible that lemon water might be the answer to other "challenges" which most low-carbers experience. That alone is a great reason to talk about the juice of fresh lemons!

During my winter battle with water retention, I use the freshly squeezed juice of a whole lemon, poured in a large coffee mug, to which is added 10-12 oz. of boiling hot water (and I do this twice a day before a meal). I've found my way of enjoying hot lemon water is the simplest and most effective way to use this wonderful tip.

In my personal experience, lemon water greatly assists in reducing water retention by detoxing the liver and other areas of the GI tract (which means it's very effective in "clearing the lower pipes" - if you catch my meaning), in naturally treating the pain of arthritis, in keeping potassium levels stable, and in stopping a cold (including swollen glands and sore throat) within hours. Low carbers will also be happy to know it does NOT make for higher glucose levels. For these reasons, and a few more, here's the original article (with all bold emphasis mine):

Lemon Water: Amazing Results
After visiting some friends recently who drank copious amounts of water spiked with fresh organic limes and lemons from trees in their yard and freely offered this delicious concoction to all their guests, the following article reminded me of the value of our mutual dedication to planetary health and wellness through simple healthful remedies.

There are basic lifestyle habits that are important to incorporate into your daily life, and this is certainly one of them. However, we are talking about organic lemons that are tree ripened. If you are buying commercial lemons from the store, learn kinesiology and muscle test the lemons you buy so that you know one way or another whether the lemons you are purchasing are actually therapeutic for you.
by Ann Heustad, R.N.

“When life gives you a lemon... squeeze it, mix it with six ounces of distilled water and drink twice daily.”

The value of eating lemons is reported by Jethro Kloss in his book Back to Eden:

“The medicinal value of the lemon is as follows: It is an antiseptic, or is an agent that prevents sepsis [the presence of pathogenic bacteria] or putrefaction [decomposition of tissue]. It is also anti-scorbutic, a term meaning a remedy which will prevent disease and assist in cleansing the system of impurities.”

Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently thus controlling constipation and diarrhea.

On page 659 of Back to Eden, Mr. Kloss points out that, “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile, and is very good in cases of malaria. Sufferers of chronic rheumatism and gout will benefit by taking lemon juice, also those who have a tendency to bleed, uterine hemorrhages, etc.; rickets and tuberculosis. In pregnancy, it will help to build bone in the child. We find that the lemon contains certain elements which will go to build up a healthy system and keep that system healthy and well. As a food, we find, owing to its potassium content, it will nourish the brain and nerve cells. Its calcium builds up the bony structure and makes healthy teeth.

“Its magnesium, in conjunction with calcium, has an important part to play in the formation of albumen in the blood. The lemon contains potassium 48.3, calcium 29.9, phosphorus 11.1, magnesium 4.4. Lemons are useful in treating asthma, biliousness, colds, coughs, sore throat, diphtheria, la grippe [flu or influenza], heartburn, liver complaint[s], scurvy, fevers and rheumatism.”

Since many people today suffer from what they used to call biliousness, it is important to edify our readers to the definition.

Biliousness -- 1. A symptom of a disorder of the liver causing constipation, headache, loss of appetite and vomiting of bile. 2. excess of bile; a bilious fever.

Why the lemon works so well
On page 19 of A.F. Beddoe's book “Biological Ionization in Human Nutrition,” he states that: “Man does not live off the food he eats but off of the energy that is produced from the food he eats.”

The energy you get from your food comes from the atoms and molecules of energy in your food. A reaction takes place as cationic food enters the digestive tract and encounters anionic digestive enzymes.

To explain further, an ion is part of a molecule con-atom or a group of atoms that carry an electrical charge. Ions which carry positive charges are “cations.” Lemons are considered to be anionic, having more electrons (negatively charged ions) of energy as compared to cations (positively charged ions) in their atomic structure. Saliva, hydrochloric acid, bile and the stomach's other digestive juices are also anionic.

Lemon is one of the only foods on the planet that has more anions than cations in its atomic structure.

When considering the electromagnetic properties of food Dr. Beddoe points out that all foods are considered cationic with the exception of fresh, raw lemon juice. Some have suggested that the reason fresh lemon juice is similar to digestive enzymes is due to the low amount of sulfur in lemons. It should be noted that pasteurized and packaged lemon juice is cationic and, therefore, ineffective as a health remedy.

Who Can Benefit From Lemon Water
Dr. Beddoe continues on page 194: “Lemon water is used in every person that can tolerate it. That is, if there is no allergy to lemon (a very few have a true allergy to lemon) and no active ulcers, then all adults and most children should use the lemon water. The purpose of the lemon is to:

a. provide a natural strengthening agent to the liver enzymes when they are too dilute.
b. The liver can make more enzymes out of fresh lemon juice than any other food element.
c. The lemon helps fix oxygen and calciums in the liver because it regulates blood carbohydrate levels which affect the blood oxygen levels.”

In the above book, Dr. Beddoe also cites an article by Dr. Michael Lesser on the medical promise of citric acid in “Anabolism, Journal of Preventive Medicine.” He uses this article to validate the value of using fresh lemon juice daily: “It appears that citric acid, the major carrier of biochemicals in the body's energy system, shows important promise, primarily because of its excellent properties as a chelator. Its ability to form soluble complexes with calcium offers major promise in the successful treatment of pancreatic stones and has also been employed to dissolve kidney stones. Since calcium deposits are of major significance in the much greater problem of hardening of the arteries, citric acid may possibly contribute to a safe and effective reversal of this widespread degenerative disease.”

Even though medical doctors are not currently employing lemon juice in the treatment of the above conditions, this article substantiates the fact that one of the benefits of fresh lemon water is the way the citric acid is able to act upon the body's systems differently than any other food.

Lemon Remedies, Published by Jethro Kloss in Back to Eden
· For sore throat, dilute lemon juice with water and gargle frequently. Dilute one-half lemon juice with one-half water. It is even better to use straight lemon juice.
· A slice of lemon bound over a corn overnight will greatly relieve the pain.
· A slice of lemon bound over a felon [pus formation on a finger joint] will not fail to bring the pus to the surface where it can be easily removed.
· To relieve asthma, take a tablespoon of lemon juice one hour before each meal.
· For liver complaints, the juice of the lemon should be taken in a glass of hot water one hour before breakfast every morning.
· To break up la grippe [flu or influenza], drink a large glass of hot water with the juice of a lemon added, while at the same time have the feet in a deep bucket or other vessel of water with mustard added to it. The water should be deep enough to where it comes nearly up to the knees. Keep adding hot water to the patient's tolerance and until the patient begins to perspire freely (about 20-30 minutes). Be sure there is no draft on the person while this is done. The patient should be near a bed so he can get in it easily and avoid any danger of getting chilled. If convenient, a full hot bathtub would be good in place of the foot-bath. The lemon water should be taken every hour until the patient feels that all the symptoms of the cold are gone.
· A teaspoon of lemon juice in half a glass of water relieves heartburn.
· For rheumatism, one or two ounces of lemon juice diluted in water should be taken three times a day: one hour before meals and at bedtime.
· In cases of hemorrhage, lemon juice diluted in water and taken as cold as possible will stop it.
· Scurvy is treated by giving one to two ounces of lemon juice diluted with water every two to four hours.
· In excessive menstruation, the juice of three to four lemons a day will help check it. Best to take the juice of one lemon at a time in a glass of cold water.

Mr. Kloss explains how lemon juice can even help someone with stomach ulcers:

“How can one with an inflamed or ulcerated stomach partake in the juice? Would not a strong acid like that of the lemon act as an irritant? That would depend on how it was taken. If in quantity, yes. But to take it very weak at first [diluted sufficiently in water], it will cease to burn. The sufferer afflicted with ulcerated stomach has to use great perseverance to affect a cure, and it can be cured if care and patience is used. The gastric juice in the stomach is four times as strong as lemon juice.”

In these cases, I recommend one to two tablespoons of Aloe Vera Gel before the lemon water. Taking 500 mg. of Bromelin has also proven to be helpful.

Buying a sweet lemon
Some lemons are more sweet than others. A rule of thumb for selecting a lemon that is both sweet and high in mineral content, is to pick one that has a high specific gravity measurement and is heavy for its size. By comparing equal-sized fruit, the one with the greatest weight will have the most mineral content and sugar. A thick skinned lemon will not be as heavy as a thin skinned lemon and will not have the desired sweetness or mineral content.

The method I use to ensure the purchase of sweet lemons is to look at the stem end of the lemon. There are two ends on the lemon. One end has a point where the blossom started to grow; the other end has a stem or a dimple where the stem used to be located. On the stem end of a highly mineralized, sweet lemon, you will see little lines radiating out of the stem like sunbeams. These little lines can look like a star shaped structure and is called a calyx. The calyx may have three, four, five or more points to the star. The greater the number of points on the calyx, the higher the mineral content of the lemon.

How much lemon to use
If you are in good health and weigh less than 150 pounds, squeeze the juice of one half a lemon (one ounce) into a glass of purified water and drink this mixture twice a day (one whole lemon a day.) If you weigh over 150 pounds, squeeze the juice out of an entire lemon (two ounces) into a glass of purified water and drink this mixture twice a day (two whole lemons a day.) The lemon juice can be diluted more according to taste.

To help your body get the energy from the food you are eating, drink lemon water regularly. Next to drinking plain purified water, drinking lemon water daily is the most important thing you can do for your health.

Source: http://www.quantumbalancing.com/news/lemon%20water.htm

The Magical Wish List: Reasons to Low Carb, 1-10

2008-03-25T22:30:00.010-04:00

Less than a year ago, when I decided I would restart low-carbing and make it a success, no matter how often my health might set me back, I began compiling a list of wishes, reasons, goals, and successes to keep me inspired! As time goes by, I add to that list. For those new to low-carbing (as well as for those who are thinking about it), the following points came from my original list:

1. I want to look and feel better. That includes getting off all my current meds, avoiding diabetes and other serious health problems, not to mention being able to walk up and down stairs without my heart bursting out of my chest.

2. I want both my husband and I to make it to a healthy old age - together!

3. I want to be able to run (or at least walk really, really fast) or bicycle with our youngest child, who has no memories of a somewhat healthier mommy, as do his older siblings.

4. I want to dance as I once did- cuz, honey, could I dance!

5. I want to be known for myself, not for my weight.

6. I never want to be embarrassed again about any pictures taken of me.

7. Never, ever again do I want to sit in a wheelchair, due to arthritis and fibromyalgia or any health problems, when I need or want to walk some distance.

8. I want to feel like the real me instead of feeling as though life might as well be over for me because I'm always sick and tired. Yes, I am sick and tired of being sick and tired!

9. It would be a novelty to feel some sense of satisfaction each time I do look into a mirror. (Ok, I admit it: Vanity, thy name is Woman!)

10. It would be nice to wear a nice dress and know I am not just "looking neat and clean," but lookin' pretty good.

Low Carb Feasts

2008-03-20T16:59:00.005-04:00

When it comes to the holidays, lots of low-carbers get very nervous, and many - thinking they have no real options - prepare to cheat and then get back on track. That's called "setting yourself up" and it's so unfair to do that to yourself! Be good to yourself, will ya?

Low-carbing is so easy when it comes to a generous spread (and so elegantly decadent that others will never even know it's a low-carb feast!). The following are some ideas that provides 2 appetizers, 3 veggies, and 2 or 3 entrees...plus dessert ideas and after-dinner coffee ideas!

Appetizers
--Veggie tray (cauliflower, broccoli, parsnips instead of carrots, celery, and either cheese cubes or olives for the center section).
--Dip: Full-fat ranch or low-fat ranch (depending on what you're doing with your low-carb cycling), or a spinach/ranch dip. Imho, anything that is full-fat and low-carb is just fine!
--Deviled eggs (with real mayonnaise, NOT salad dressing that tastes like it OR with ranch dressing, or ranch dressing mixed with a bit of cream cheese to slightly thicken the mixture. After the egg yolks and mayonnaise or ranch is mixed and placed back inside the egg, sprinkle all of them with paprika, cover, and refrigerate!)
--Italian salad (mixed greens like romaine and iceberg) with cucumbers, a few tomatoes (or cherry tomatoes), a few radishes or slices of pepper, and a red wine vinegar and olive oil dressing. Tip: Replace real onion garlic and onion with sprinkles of onion and garlic POWDER - which is much less in carbs!
--Low-carb Italian wedding soup! Substitute the high-carb veggies of potatoes and such with celery, parsnips, green beans, fresh or frozen spinach, etc. and at least 1/2 of a "soup" chicken (with the skin on). Or use organic, boxed, full-fat chicken broth. Bring it to a gentle boil and do the egg white trick to make it Italian wedding soup. Serve hot with fresh Romano or Romano/Asiago/Parmesan cheese. Magnifico!

The Main Meal (with Side Dishes)
---Small meatballs (with either a sugar-free apricot glaze made from SF apricot preserves and a bit of lemon, or sugar-free tomato sauce). Use parmesan cheese mixed with crushed porkrinds to replace bread crumbs, and generously add oregano, basil, garlic and onion powder - less carbs that way - for the meat mix. Fry in extra virgin olive oil! Drain on paper towels before adding the sugar-free sauce or glaze of your choice.
--A whole turkey and a Virgina-baked ham (spiral, boneless, no honey or glaze, if possible)
--Home-made gravy made with Thick-n-Thin (not cornstarch)
--Or try "chicken piccatta" (boneless, skinless chicken, dredged thru an egg wash, then coated with parmesan cheese mixed with garlic powder). Saute in melted butter or in PAM (but it's better with butter) or lay in a pan lightly coated with extra virgin olive oil....tightly cover with foil and bake in a 350 F oven. Turn chicken once after 15 minutes, cover again, and finish baking for another 15-20 minutes until a light golden brown.
--Want pasta of some sort? Buy Dreamfield's somewhere on line. (I haven't yet tried it, but I hear the brand is very good)
--Want low-carb, rich and filling bread? The very best is the kind you make yourself, but it IS another option!
--Creamed faux potatoes with cream cheese OR sour cream, and salt, pepper, perhaps garlic powder and a few sprinkles of Parmesan cheese (Faux potatoes made from steamed cauliflower, which is then mashed in the food processor)
--Green Bean Almondine
--Asparagus sauted in evco (extra virgin coconut oil)

Dessert & Beverages
--After-Dinner Ideas: Low Carb Cheesecake (homemade, of course) or Low Carb Pumpkin Pie or "Mousse" or other SF (sugar-free) desserts you can make that don't contain aspartame ingredients. Any of these things (and many others) can also be made into "mini-muffin" or "torte" pans, so that you can offer trays of low-carb goodies!
--Beverages: For you, some ideas include homemade eggnog (made with Splenda and/or SF DaVinci's syrups), or SF Rock Star Energy Drinks or flavored bottled 0 carb/0 calorie water or seltzer water with slices of real lemon! (Please avoid diet soda - in my experience, not only can aspartame blow all of your best menu efforts and make us stall, it eventually can crystallize our organs! Ewwww....)
--Coffee and tea (decaff or not, your choice) can be served with half-n-half (high in calories but low in carbs - perfect for the low-carber and a very rich addition to your menu). Your guests can have it, too - but you want to use either stevia or Splenda for your own sweetener.
--You can make a great low-carb cappucino with coffee (decaff or not, your choice), real whipping cream or (believe it or not) 2 tbsps. of original Cool Whip (it's low carb!), a sprinkle of real cinnamon (not cinnamon sugar), and Splenda or stevia to taste - for yourself and/or your guests, too! Another option: 1-2 tsps. of Sugar Free Davinci's syrup instead of cinnamon...great flavors include hazelnut and amaretto.

Then when the feast is over, won't you have the greatest fun and delight, letting your guests know it was an all-low carb spread????

For those of you visiting others during the holidays, bring a dish or two from which you can eat, and also don't forget to first focus on your allowable proteins, salads, and veggies...get full on the good food first and you won't be so tempted to go off plan! (And don't forget - the dish or two you bring are YOUR appetizer or dessert backups!)

Free Meals: Not a License to Binge!

2008-03-16T21:39:00.010-04:00

The terms "free meal" and "refeed" receive interest among low-carbers, and I have to say it's an intriguing way to cycle.

That is, IF...

1) One knows that there's a big difference between a "refeed" and a "free meal." Depending on our Body Mass Index, our Body Fat Percentage, and our Activity Level, The Rapid Fat Loss book by Lyle McDonald says there are different formulas to follow in regard to either "Refeeds" or "Free Meals." However, Rapid Fat Loss menus are low-fat, include unlimited green veggies, and some dairy products. So tweaks had to be made, and I've adapted those ideas for low-carbers who are either low-fat (30-50 grams or less per day) low carbers or higher fat low carbers. Believe me, even that one small difference makes for a big one, including the way a "free meal" is done.

2) If one is not prone to easily falling off the low-carb wagon.

One needs self-control to enjoy a free meal. I've seen too many people try what they thought was the free meal tip (they didn't carefully read the directions or were given incomplete ones), and then completely flipped out, binging for days. That is not the idea of a free meal (after all, the phrase is singular, not plural!). Then they convince themselves something was triggered; what they really mean is something caused them to totally lose control.

Of course, that is what happened. Yet I don't believe in triggers...not in the same way as do some. That is, I do believe certain foods will trigger more cravings, but I don't believe the trigger is uncontrollable. It's totally up to us to control the initial craving or to stop it in its tracks. (A trigger is not a tsnumai, so it can be stopped.)

How? When craving something that is off the low-carb plan, eat protein! If that's not available, eat real cheese (not cheese food), followed by sugar free jello or low-carb yogurt. Don't eat protein bars or low-carb goodies - they only make it worse.

Proteins always subdue the craving - even if the trigger has already been set off. Follow the proteins with a cold drink of water and then fill the glass again. Take it with you as you leave the kitchen and go do something constructive (like ridding the closet of all those clothes that are now too big for you!). If you're at someone else's house, do the same thing...only the constructive stuff can be playing crochet, backgammon, soccer, chasing the kids, whatever you need to do!

Mindset Tip: There is no food that can "trigger" one into plowing thru the kitchen cupboard, leaving one to wonder, hours later, what in the world happened. For Pete's sake, that's not the result of a trigger, which can be immediately controlled. No, sorry to say, that's a lack of self-control. That control (or lack thereof) comes from the mind, even if a trigger started the whole thing. It is the mind and the course of action upon which the mind decides that nips the trigger right in the bud. So...

For those who know they have not yet mastered the mindset, which means mastering the self-control, "free meals" should not even be considered.

However...

If one is following the low-carb plan of choice to a "T," is not indulging in weekend Carb Fests, and doesn't give in to nibbles and bites througout the week, then one does the possess the right mindset and the "free meal" trick will work wonderfully well!

Now, the guidelines for a free meal are as follows:

---If you have been eating low-calorie, low-fat, and low-carb, a free meal will usually helps "reset" your metabolism. That is because we seriously need fats for thyroid function, which affects metabolic rate. However, I've also found that following a higher fat, low carb woe is more healthy and beneficial - and the free meal concept still applies!

---A free meal consists in eating unlimited protein and adding only ONE "extra" to the main meal (preferably dinner) and, if truly desired, one serving of a "real" dessert.

For low carb, low fat enthusiasts, the Free Meal Rule of Thumb is to enjoy one meal in which is included one serving of a "no-no" food. Usually, the "no-no" should be low in fat but higher in carbs, like: a bagel, wheat bread, rice, pasta, low-fat pancakes, low-fat waffles (with sugar free syrup), or 1/2 to 1 cup of low-fat ice cream.

Now, the same could be done for those following a low carb, higher fat plan. They could follow the "free meal" plan exactly as above but - for better results - they could choose one higher-fat, higher carb option to accompany their entree (like one cup of full fat, chicken noodle soup), and then choose one full-fat, higher carb option for dessert (e.g. - NY cheesecake). After all, fatty acids do not make body fat (carbs do that) and there is some scientific evidence that fatty acids can actually push down rising glucose - which occurs when we who are insulin resistant eat too many carbs or just the "wrong" (higher glycemic) kind of carbs!

---Choose one night during the week to have a free meal at dinner - not breakfast or lunch. If possible, have the "free meal" at a sit-down restaurant.

Tip! The reason for having the free meal at a restaurant: It greatly helps in not going overboard as one could easily do at home. Rarely will those dining out ask for a second roll or a second helping of pasta or potato. (In another words, the free meal "dinner" at a restaurant helps us avoid what I call a "Carb Blow-out.")

The Big Question: How to do a "free meal"?

First, please make it a point to remember that a free meal is not a carb blow out. In fact, it's a "controlled cheat." What's that, you say?

A controlled cheat - not only to control any triggers but also to force your metabolism to respond in a certain way.

So here's how it's done:

+ Start with your favorite salad, using your favorite salad dressing (skip the croutions because you want to save the usual "no-no" food for the free part)
+ Have all the lean protein you want (but avoid breading). So if you want 2 monstrous pieces of chicken, or t-bone steak, or filet mignon - go for it.
+ Keep your beverage sugar-free, because there are certain carbs that will just add fat...which is not the purpose of the free meal. So plain tea with fresh lemon and stevia is a good choice. (Diet sodas contain aspartame, which is poison. To add insult to injury, it can stall wt. loss.)

Now we get to the "FREE" Part"!

+ To the menu, add just ONE favorite starchy extra (one serving of your favorite bread - not 2 servings and certainly not a whole bread basket or loaf - or a helping of pasta, or a baked potato, or mashed potatoes, or a creamy potato/bacon soup, or chicken noodle soup or a vegetable soup). So it is not bread, and pasta, and soup...no, no, no! This is a controlled experiment!

+ Want dessert? If there is truly room for dessert, conclude the meal with one, rich, elegant dessert (cheesecake sounds like a good idea here, or perhaps a small dish of fruits - like berries - topped with real whipped cream).

The trick of the free meal is not to indulge in pizza or ice cream, but to enjoy just ONE "extra" selection at an otherwise low-carb friendly dinner. That's your weekly free meal.

Sounds too good to be true, doesn't it?

In one way it is, and let me tell you in advance: "They that dance must pay the piper." And pay you will.

So why do it at all? The purpose of the free meal is twofold. It's 1) psychological and 2) physiological. (Psychological reason: Some people have trouble with weekend binging, or daily nibbles, or some form of cheating; so one free meal per week may help in overcoming that problem. Since I stay on plan 24/7, I'm more interested in the physiological - e.g, the body's response, and the promise of how the metabolism will respond to the free meal.)

So one indulges a little, then one pays --- but then comes the good part.

The initial payment: Expect an overnight gain on the scale, anywhere between 4-10 lbs for those who choose the low-fat, higher carb option for their free meals.

On the other hand, the gain could be much less if choosing a higher fat, higher carb option. I myself have experienced overnight gains of only .4 to 1.4 lbs. when my free meal included both higher fat with higher carbs (like a cup of cheese-potato-bacon soup as my entree "extra" and, for dessert, a slice of real NY cheesecake).

Here's the reward: Days later, your payment is given back to you, with interest!

How? It all depends on what is done after the free meal at dinner. First of all, recall that the controlled cheat (ok, let's consider it a slight indulgence) is now over. Finito. Zero, zilch, zip, nada - no more cheats. No matter what your plans are for the evening, no more indulgences, ok? Immediately return to low-carbing. (When I say immediately, I really mean "immediately.")

The next morning, please be ready to expect the gain. (Don't pass out, scream, holler, swear or faint - it won't change a thing. Just say, "Aha, that worked! Maybe too well, but it worked!")

Again, stay on the low carb track every single day.

Within 4 days, the scale should show a good drop and it should keep dropping a little more every day. That's the real reason for the free meal - it is to shock the metabolic system.

What happens? With the few extras at the free meal, the metabolism is given higher carbs. The metabolism's reaction is basically: "Yesssss, yummies!" and sucks them right in. Glucose spikes, and the metabolism gets busy refilling the empty glycogen stores. The old metabolism is happily chugging along, grabbing all those carbs and running to the glycogen department to fill up the shelves - but then it all stops! Just as the extra carbs suddenly arrived, now the surprise supply is shut off.

See? A controlled cheat --err, indulgence - is intended to recharge your metabolism. The metabolism, expecting those carbs to keep coming, switched gears. But then YOU immediately switched gears by getting right back on the low carb track - in self defense, you have to. The metabolism is faster at change than are you - which explains why there'll be a gain the next morning and which explains exactly why the free meal must be controlled and low-carbing immediately resumed.

So the glycogen is restored after the controlled cheat. Then the metabolism has to once more go thru the steps into ketosis - which forces it to burn the small amount of newly stored glycogen first, and then it has to move on to burning the fat.

End Result: The lbs. gained from the free meal melts away within 4 days ---and it takes a few friends with it!

This neat little trick can be done once a week, sometimes every 10 days or so, depending on one's weight and how much one gains from the free meal.

As one can see, it's a great deal all the way around, as long as the free meal is done correctly and low carbing is immediately resumed!

Your Smart But Dysfunctional Metabolism

2008-03-16T01:22:00.007-04:00

Q. Could you tell me why weight loss slows down on a low-carb, low-fat woe, or even a plan like Atkins? I thought a person could lose at least 1 lb. a day on a low carb woe like Stillman's?

A. When first starting out on a low-carb woe, weight loss is extremely fast, as you said. Many people can see an average of 1 lb. a day gone with the wind - and that's exciting and motivating. But, as they say (and as we all learn through life), "All good things must come to an end."

For those new to the low-carb lifestyle, that means weight loss will slow down. The reason? Your metabolism is different at the starting point than it is after weeks of low carbing. Within a month's time, any new "way of eating" plan actually changes the way the metabolism works.

This fact is very important to remember: Since metabolism acclimates itself to new eating styles and new exercise, and since its main job is to preserve our very lives ( by using body fat, water, and glucose for our bodies' needs), low carb weight loss (like any "woe" - low carb or not!) eventually slows down or come to a grinding halt.

Btw, that first aggravating event is popularly known as the "third" week stall.

In all cases, the real question is: How much of that weight loss is fat or water, and how much is lean muscle? I've frequently heard "Oh, it was just water weight, anyway." And then people give up the low carb woe.

Between you and me, I don't care if the first 10 or 15 lbs. was "just" water in the first few weeks (or less) - that is still a lot of water hanging on the body that shouldn't have been there!

Of course, we're thrilled to lose extra fat - but lean muscle is another story. Losing some lean muscle is inevitable while losing fat, but losing too much muscle is very, very unhealthy - in fact, it's downright dangerous! Please don't ever forget that the heart is a muscle!

That's why cycling the low-carb plans is incredibly healthy and helpful for so many (including me). In many case, however, cycling from low-fat, low-carb (like Stillman's) or unlimited green veggies carbs/controlled proteins/low fat (Rapid Fat Loss) or higher carbs (South Beach) will show a gain on the scale. That's because the metabolism is once more acclimating and the thyroid is petering out. Why? The thyroid needs fat to do its job. With all three of those "low carb" woes just mentioned, there's very little fat to help the thyroid properly function. In the case of Rapid Fat Loss or South Beach, or any low-fat, low carb woe, the low-fat consumption cannot stop those extra carbs in their tracks. So the metabolism adjusts, learns to use what you give it, and slows down.

That's another reason why "fat is where it's at!" Our health requires it.

(As an aside, it's a crying shame that lovely, good foods like butter, half-n-half, cream, extra virgin coconut oil, extra virgin olive oil, etc. even bear the "fat" label...yet that's only because we've all been culturally inculculated with the silly idea that fat is bad for us. Wrong-o!)

When it comes to the menu, the secret behind that slow gain problem is the amount of carbs in combination with proteins. It's not the fats so much as the amount of proteins and carbs. The reason is that proteins can and will convert to glucose - and therein lies the real problem.

What is our personal daily amount of protein consumption? It's a matter of experimentation, but we must eat enough proteins to maintain or rebuild body organs. (The first Protein Power book provides an intricate formula that is much more personalized and accurate, while Protein Power Life Plan includes a general chart for daily minimum protein requirements according to gender, height, current weight, and activity level.)

Eating too little protein is a very serious detriment to health - remember, we don't want our bodies to consume our own muscle! On the other hand, eating fats and proteins can really push down the number on the scale, but it means eating real meals; it doesn't mean little but frequent indulgences like eating chocolate-coconut bark to up the fat grams. Instead, cook proteins in good oils (extra virgin coconut oil, extra virgin or virgin olive oil, butter, ghee) - and there are the fats and proteins.

If some low-carb veggies are desired, just add just 2 tbsp. of full-fat, low-carb dressing to small salads, or drizzle a bit of butter or olive oil over steamed low-carb veggies - and did you know that we need good fats to make the vitamins from our veggies accessible to our bodies? That's why I recommend full-fat, low carb salad dressings over low-fat but higher carb salad dressings.

Adding any amount of carbs can and probably will change the fat-protein metabolic formula. So here's another tip: Keep daily fat grams almost equal or actually equal to protein grams, while keeping daily carbs at 30 total grams or less. (Please Note: Grams are not the same as ounces...as you'll discover when you use Fitday or The Daily Plate.)

However, those numbers will inevitably change, too. How fast is a matter of individuality and factors like exercise or no exercise, medication or not, mineral balance, etc.

That's not a reason to get disheartened! Nor is it a reason to drop calories...it just means getting smarter at cycling!

In fact, what I call our smart-but-dysfunctional (SBD) metabolisms are the reason why the Lindora (Lean for Life) program features its own unique cycling plan. (They don't call it cycling, but that's what it is.) The SBD metabolism is also the reason why Rapid Fat Loss and Stillman's both advise switching to completely different eating plan after two weeks on their special "Quick Weight Loss" programs.

The conclusion? In most cases - after the first month on any LC woe - learning how to cycle fats, proteins and carbs keeps the metabolism on its toes.

Cycling Tips!

2008-03-15T18:19:00.007-04:00

I discovered that it is not easy to overeat on a diet that is 60% healthy fats, 25% proteins and 15% carbs. Sure, I tweak those numbers just a bit to fit my individual needs, but 60-25-30 is a good base "formula."

Cycling (or rotating) various low carb plans works wonders. Since May, I've implemented ideas from Stillman's (low-fat, all lean proteins, very low-carb), Atkins Induction, the PSMF (Protein Sparing Modified Fast, aka Rapid Fat Loss), the Schwarzbein Principle, Protein Power, and Eat Fat, Get Thin.

There's even more that I've studied, including South Beach (which - let's face it - tweaked the original Atkins plan), as well as tips from professional body-builders (like Burn the Fat, Feed the Muscle and Fit Over Forty). What I find true in every instance is that every one has their own low-carb philosophy. For example, some M.D.'s think carbs are not even necessary - and they explain why. Others, like body-builders, consider a low carb woe (way of eating) to be anathema...well, most of the time.

What I do is research, research, research and tweak, tweak, tweak because I know that the metabolism catches on very quickly. It's designed to do that...so we have to be one step ahead of it if we need to slim down. (And if we're stalling, we have to think positive and stay on plan. Remember: It's always better to maintain than gain. Unless, of course, you're exercising, in which case you very well may see maintains or even steady gains. Again, that's an exercise gain of Lean Body Mass - not fat.)

These are a few tips I've learned and used, mixing and matching ideas from various sources and adding quite a few of my own:

---Log your menus and count everything - fats, carbs and proteins. Seriously. I know - I didn't want to do it, either. Yet I made myself do it. Am I glad I did! It will make all the difference in the world, months down the road, when you are analyzing what works, how you react to certain foods, how much water you really drink a day, etc. Use "The Daily Plate" or "Fitday" or any one of the free, online food diaries available. I promise, you'll find the time you put into logging goes faster every day. Besides, aren't you worth the time? Darned right you are!

---Keep daily lean protein grams to an amt. between your LBM (Lean Body Mass) and your goal wt. Another good method is to have 2-3 lean proteins at breakfast (2 eggs, 2 slices of lean Canadian bacon – because 4 small pieces of Canadian bacon is considered just 1 serving), 4-6 oz. lean protein serving at lunch, and another 4-6 oz. lean protein serving at dinner. (It's not often people want seconds on protein, but if you're honestly hungry and not just wanting to nibble, have more protein with a good fat - add a drizzle of full-fat dressing or cook your proteins in good fats. It's much better to eat the 2nd helping of protein than to have a 2nd helping of carbs - even good ones!)

---Keep it low carb. You can either start at 65 carbs per day and begin lowering the amt. (especially if you are a diabetic). Some nutritionists find that, for diabetics, 35 carb grams per day is the perfect amt. Or you can start right away with 20 carbs per day (net or total, your choice), and after 2-4 weeks, begin upping them by 5-10 gram increments. Another idea: Start with 30 total carbs per day (7-10 carbs per meal); remain at that level for 4 days, then cycle "up" to 50 carbs per day (and see how your body responds).

---Eat real foods, not convenience foods, like specialty low-carb products (for example, low-carb bars). The most important thing to do is EAT real food and heal the metabolism and hyperinsulinemia.

---Sweep the idea of even low-carb treats completely out of the mind. Treats might be fine for very special occasions, but even then be sure they are low-carb and don't over-do it. Stick with a modest serving, slowly taste it, and enjoy it. And stop right there!

---Experiment with dairy products, if you really want to. Have up to 2 servings of high-calcium milk products a day (but dairy is not a good idea if you suspect or know you have candida albicans, aka “The Yeast Syndrome”). To know serving amounts, carefully read the labels.

For example, shredded sharp cheddar cheese may state that 1 serving is ¼ cup. That means you can have a whole ¼ cup and count is as 1 serving - but be sure to count everything - protein, carbs, and fats. (Btw, 1/4 cup is just about right for your omelet or for sprinkling on a salad).

Other ideas: Have ½ cup of fat-free cottage cheese or regular cottage cheese; have 8 oz. of low-carb milk (also great for the lactose-intolerant, since the sugars have been removed), or a piece of string cheese, or 4 oz. of sugar-free yogurt or even regular, full-fat yogurt. (Some studies indicate that the good yogurt bacteria consume the sugar, so that the glucose impact from yogurt is non-existent). If you find that you are not experiencing fat loss or even gaining (while not exercising, since since exercise gains means muscle gain, and muscle is heavier than fat), then cut out the milk products for 5-7 days and see if the scale goes downward.

In my experience, low-carb yogurt (not low-fat yogurt) is a safe option but cottage cheese (low or high fat) causes maintains or slight gains. Cheese is safe, but don't go over 4 oz. a day, and if you're stalling - eradicate it from the menus until the scale moves down and keeps moving down.

---Cycle fat grams! For example, if your total fat grams have been high and if you're experiencing a stall, keep your fat gram levels between 50-60 daily grams...which is about as low as we should go. On the other side of the coin, if your fats have been too low and you're not experiencing any progress, it's time to up them. Always be ready to cycle fats up but never go way too low - our thyroids need fat to function properly, and we can easily burn them out if we keep the fat levels too low.

---Eat 4-5 mini meals (women), or (for men) 6 mini-meals.

---Use EVCO (Extra Virgin Coconut Oil: It kills yeast, bacteria and viruses! It also facilitates weight loss. The processing method to extract the coconut “oil” is important, so do purchase the extra virgin. And cook with extra virgin coconut oil. (It does wonders for skinless, boneless chicken.)

---Watch your sodium. We do need sodium in our diets, and a sprinkling of salt (sea salt, kosher salt, or potassium salt) over our main course (eggs, chicken, turkey, fish) is enough for the day. However, certain foods have very high sodium content - including but not limited to turkey pepperoni, turkey bacon, low-fat chicken broth or bouillion (cubes included), and regular bacon.

---Avoid aspartame completely! It's a terrible health risk, and it also can stall your wt. loss.

---Avoid nitrates. These are primarily found in processed meats, like bacon and deli luncheon meats (cold-cuts).

---Consume more than enough water ever day. 64 oz. a day (eight 8-oz. glasses) is just a bottom line estimate. The more weight one needs to lose, the more clear water one needs to drink every day. A 100 oz. limit, consumed throughout the day, is the minimum amt.

---Don't be afraid to cycle or rotate various low-carb woes or a combo of low-carb/controlled proteins diets (Atkins, Stillman’s, Protein Power, Eat Fat/Get Thin, etc.) This takes some experimentation and careful logging on your part, but that dedication helps you discover how your body reacts to certain foods, fats, protein and carb amounts.

The Weather and Your Weight

2008-03-12T15:43:00.007-04:00

Plateaus...
Halts....
Stalls...

Or “stall-gains” (as one smart lady on a low-carb board once phrased it). Stall-gains can do a real number on your mindset, as I can personally attest. A stall-gain means that, despite your best efforts at low-carbing and exercise, there is no progress on the scale except an upward trend and little or no progress with inches lost, either.

Whatever one calls it, it’s the bane of low-carbing. For that matter, it's the bane of any healthy eating style in which one aims to improve that health and get a little bit (or a lot of bit!) trimmer. But it is never an excuse to give up!

The definition of a bona fide stall or plateau means no loss in both weight and inches for at least 4 consecutive weeks or longer. (We can “halt” or even increase on the scale, while building up LBM – Lean Body Mass - while at the same time we’re losing inches! That doesn't qualify as a plateau or stall; it would qualify for what I call an "exercise gain," but that's a good thing.)

A halt is just what it seems to be: a temporary "halt" of progress on the scale, usually just a matter of days. Those are nothing to worry about!

When nothing else works to break the true and dreaded plateau, there are other matters to research (but that’s a topic for a future article). If it's not the diet or medication or supplements or exercise, the "trouble" could be something I've not yet found seriously addressed in any of the popular low carb resources: the weather.

Based on my personal experience, as well as observing what is happening to most low-carbers during the winter months, I offer the humble opinion that we either slow down or completely halt if we live where ever there is true winter (snow, ice, freezing rain). The halts and the true plateaus inevitably hit everyone at least once when the inclement weather starts. The “stall-gains” seem to be a matter of adding insult to injury.

In reality, however, there’s no insult and no injury done – as long as we’re sticking to the plan. All of the other benefits we’ve already experienced are still ours...so consider it a rest-stop on the low-carb journey. (You may have no choice on how long that rest lasts; your only choice is to stay on plan and wait!)

Btw: On this topic, I am not taking "cheats" into consideration. Cheats, by their very name and nature, explain gains and stalls. However, as a member of various low-carb boards, I’ve observed that there is more inclination to veer off the low-carb plan during the winter.

But why?

It's not only due to boredom, though that's often the case. Suddenly, there are more questions about “falling out of ketosis” or concerns about suddenly increased appetite. We may find ourselves actually wanting more protein, or more fat, or (egads!) more carbs – with the latter being the worst culprit to immediate wt. gain.

It very well may be an instinctual thing to suddenly want to eat more once the winter weather hits. Even though resisting that desire, as I do, the plateaus or bounces (“stall-gains”) may continue.

After literally trying every trick in the low-carb book(s), my conclusion is that the metabolism puts the winter survival mechanism into high gear. That means the metabolism adjusts to keep the fat on the ole bod, in order to help us survive the winter.

Again, that's only a theory (mine) and it’s one I cannot prove, since I don't have low-carb volunteers or a lab at my disposal. Yet it's as good a theory as any.

So what to do?

Stick with it anyway! Using an old maxim but giving it a low-carb spin: We have everything to gain and nothing to lose if we abandon the low carb lifestyle. When we go off plan, we'll very easily gain weight within a day or two (and we’ll keep gaining if we continue veering off the low carb path). We’ll also gain the high blood pressure, the lack of energy, the headaches, the bloated, upset tummies, the GERDS, the over-all “blahs,” etc., etc., etc.!

In other words: When we go off plan, we'll lose every benefit for which we worked all the months before!

Conclusion: It's simply not worth it!

The winter must end eventually...and I choose to greet spring at the same constant wt. (or very close to it) rather than with a substantial regain, not to mention lack of self-esteem, energy that goes with it!

It might be darned hard to wait all these months to break a plateau or see any losses that stick, but I'll be darned if I'm going to give up the race now when I've made 2/3 of the journey!

Not only that, I figure the Whoosh Fairy will have a lot of lost time for which she must make amends. After all, she has not kept to her part of the bargain! (And I fully intend to see she does!) :>

Mind over Matter

2008-03-11T08:17:00.008-04:00

It's funny how various things pull themselves together in one's mind, steering one to a particular course of action.

A few positive or negative remarks, the course of the weather, how matters are going at home or work, a certain tune on the radio, the scent of the air that promises something good...all these things, and more, possess the ability to affect our mindset.

Notice I said "possess the ability;" I didn't say they always did affect our mindset.

In the past few weeks, I've been receiving many nice compliments. It's amazing, actually. But that is not what suddenly rejuvenated me. I've been low-carbing since May (after many attempts for the past 10 years!) and never have I had such success.

What motivates me is my mind, which affects the will. Late last winter, I reached a point - a rather low one actually - when I said to Self, "That's it. No more. No more sickness, no more pain, no more inability to even walk through my own house, no more frustration, no more humiliation. I don't care what it takes, but I am going to get better!"

That was my first goal - just getting better. But with that goal was its twin - losing the weight which has piled on, not without notice, and which always had its way with me. I can't relate with those who say the weight piled on and they didn't notice; nor can I relate with those who say they can't control themselves. Self-control was not my problem.

The problem is that I have hyperinsulinemia. As far as I can tell, I've likely had it since entering puberty (which is when I went from slim to slightly chubby to chubby). That was in the 1970's, and who knew of hyperinsulemia then? Even today, hyperinsulinemia is not well-acknowledged, even among health care professionals. In my experience, those who do acknowledge it either say "Fine, try low carb" but they offer no real support or advice or they say one can't actually live the low-carb lifestyle.

Wanna bet?

My low-carb journey began in January 1997, when I came across Dr. Robert Atkin's book, The "New" Diet Revolution. Its opening paragraphs were a revelation to me; the questions he asked (and the answers he provided) were directed at me. Here was a doctor who believed me when I stated I didn't binge, overeat, or otherwise overly indulge in food.

So I began low-carbing. I dropped 15 lbs. in 3 weeks, and then discovered I was expecting. End of low-carbing - for then, anyway.

I tried low-carbing again many times, and I was always determined. Something "bad" always happened to stop me, usually illness. What was wrong with me? Fibromyalgia, for starters. "Mild" lupus, as a specialist diagnosed it ("mild" meaning no renal involvement so far). Chronic bronchitis and asthma, resulting in bouts of pneumonia almost every winter. Symptoms of osteo-arthritis but nothing definitely showed with blood tests. Yet arthritis or the fibro explained the increasing pain in my neck and lower back. My children were still young (from teen to new-born) and, with my husband's grueling work hours, I had no free time for regular exercise. What I didn't know then was that "normal" exercise didn't help.

Docs say push thru the pain and exercise by bicycling, walking, resistance training, and cardio. Yes, I tried it all - and it only made my pain worse.

About a year ago, I finally managed to talk my doctor into ordering an MRI. It diagnosed two herniated disks, with a third one ready to go, and narrowing of the "horse's tail" (the main nerves in the lower back which "trunk" into a "Y" shape, down into the legs.) My doctor's recommendation? "There's a wheelchair in your future...I'd say within 5 years."

That did it. Due to the excruciating pain in my lower back, I was already leaning heavily on a cane. Standing upright was impossible. A bona fide walk of any kind was out of the question; it caused too much pain. There were occasions before and after that diagnosis in which I was forced to use a wheelchair. But I was not going to live like that if I could help it!

It took a few months to find what to do, because trouble always comes in pairs or trios. My mom's health took a turn for the worse; after that two-month emergency, my symptoms became worse. Stress does that to fibromyalgics. It took a few months to recover, both in mind and body. I hit rock-bottom and the only way to go was even further down or work my way out of that black hole of illness and pain.

I chose to go up.

The answer, as I discovered, was not just correct low-carb nutrition, but "cycling" carbs, fats and proteins - along with various natural supplements and water exercise. I don't mean aerobics; I mean gentle stretching and strengthening, like the movements one learns in drama class (called "movement") or ballet. In the water.

Water movement ("exercises") gave me what I consider a miracle. When in the water, I am always moving, always stretching, always conditioning. I don't do an imitation of a talking buoy; I don't jump around, trying to increase my heart rate. The first thing are the stretching and strengthening movements. That's my key to lessening and finally eradicating the pain from fibromyalgia.

The winter is not kind to fibromyalgics and arthritics, because the fluctuating barometer increases inflammation. For me, that means pain, outright water retention and "weight gain," which is not fat but all water. Living in a cold weather state makes it difficult to get into a pool every day, even if one has a local community center. Mine isn't that local; it's a 30 minute drive, both ways. Add to that the time in the pool (1.5 hours, every other day), shower time, complete drying time (otherwise I'll get very sick), and we're talking 4 hours given to "water therapy" - but it more than worth the time!

There were days this winter I simply couldn't make it to the center. Eventually, the bad weather turned those days into weeks...and gradually, the pain, stiffness, and other distressing fibromyalgia symptoms returned. Fortunately, my mind was prodding me - I simply had to get moving in the water again. I had to make the time. It was either that or...well, I decided months ago that the alternative is not an option.

Then spring left its calling card yesterday....the lovely scents on the air and higher temperature of the air allured. I thought of the coming summer, about how far I've come, and how much I want to keep the benfits I have...and keep increasing the benefits, too.

It really is a situation of "mind over matter." The first thing we must make our own is the right mental attitude. Despite setbacks, whatever they may be, never give in and never give up!

So I returned to my Water Workout last night...and I think I'll start using the indoor track or the treadmill on other days. If I can't get to the center every day, then at home I'll do gentle Callanetics and light resistance bands.

Something has to give, and it's not going to be ME!

Tweaking the Low Carb Lifestyle

2008-03-10T05:54:00.003-04:00

I'm a tweaker. Yep, I'm (semi) famous for tweaking my low-carb menus. It's a long story, but the bottom line is that, last summer, I discovered "cycling" the grams of carbs, fats and proteins usually helps.

At the moment, I am tweaking on a day-by-day schedule. I used to tweak week by week, but I think (like everything else) the metabolism catches on. Halts, stalls, long-lasting plateaus - they are reality but they are not the reason to abandon the low-carb lifestyle.

After all these months, I realize the battle first must take place in my mind - after that, the "diet" is the easy part! I have no problem sticking with lc or doing what I have to do, as long as it works. These long stalls (plateaus, actually) are a heavy weight (no pun intended) to the mind, but we can never forget the other benefits which low-carbing provides.

Yes, we all fall for the number on the scale to "measure" our success. But what about ALL the other benefits? These are the gifts that low-carbing and water calisthenics have done for me, and I must never forget them:

---Normal blood pressure (no more medication)
---Increased agility (thanks to water exercise)
---Increased energy (ditto)
---Complete disappearance of GERDs (again, no more medication!)
---Decreased pain of fibromyalgia, arthritis, and lupus (as long as I keep up with my water workouts)
---No more need for a cane (after 2 years of using it for short-distance walking, when not using a wheelchair for any kind of longer-term outings)
---Inches, inches, inches off - everywhere!
---Fantastic drop in clothing sizes!
---Increased confidence (and this is just as important)

As for a lower number on the scale, something is working (for now, anyway), since I lost 4.8 lbs. since last Thursday! I tweaked every single day since last Thursday, and now I'm trying to figure out the pattern. The best guess is that I had one day (Saturday) of higher "fats and proteins" to bring up the totals to a maintenance caloric level (which was way too easy to accomplish), but the other days were fairly low carb. Btw, I did maintain on Sunday after the higher fat-higher protein Sat. menu.

Here's what my numbers were for the past 4 days (with all carb grams total, not net):

Thursday: Cals 1525, fat-carb-protein grams: 80-17-157
(Dropped 1.2 lbs. the next day)

Friday: Cals 1617, fat-carb-protein grams: 93-98-76
(Dropped 1.8 lbs. the next day)

Saturday: Cals 2289, fat-carb-protein grams: 163-49-148
(Maintained the next day)

Sunday: Cals 1708, fat-carb-protein grams: 97-46-143
(Dropped 2 lbs. today)

I have a theory about lack of progress (on the scale), especially during the winter months. But more about that in a future post...

Reclaiming Your Mojo

2008-01-08T10:09:00.001-05:00

I forgot to mention that, as of this morning, I dropped another 2 lbs., so that is 6 lbs. gone since Sunday, Jan. 6th. (I had gained 5 lbs. overnight - from last Saturday to Sunday, which made me very irritated but also determined that I would find a way to halt this upward spiral).

As I wrote earlier today, I’ve been fighting water retention for almost 2 months now. I honestly think it's the winter weather, since arthritics and fibromyalgics are prone to swelling (water retention, which means inflammation) and most are also sensitive to weather changes, like rain, increased humidity, snowfall, etc. Those are the days we endure increased pain. For me, the solution was always my Water Workout and an increase in clear fluid intake.

But nothing has worked since November. I've lost and regained and lost the same lbs. repeatedly since that time. So after trying every low-carb "trick" I know, I am hoping that a Stillman's plan, with some ideas from both Protein Power and Lindora, might help me overcome these strange stall-gains.

That means I'll stick with Protein Power's recommended minimum daily protein take, implementing Lindora's strategy of consuming small amounts of protein per meal, with the day's menu spread out into 4-6 mini-meals. I'm also using the original Atkins Induction level of carbs (20 total, not net, per day - that is, 20 total carbs is the uppermost daily limit and is not viewed as an absolute requirement. If I have less carbs per day, the fat loss - not just weight loss, which could include muscle and that is not a good thing - should be faster.).

It's good to have a plan and to feel extremely determined...in fact, it's VERY good!

Cycling Low-Carb Plans

2008-01-08T09:48:00.000-05:00

Today is the day I officially cycle to Stillman's. (That is what I call "shaking it up to shake it down" - "it" being the low carb plan.)

My current goal is 10 lbs. a month, so that I can hit goal (or be very close to it) by the end of June 2008. (May 3 will be my one year anniversary date. When I hit goal, I will have lost a total of 150-155 lbs.!)

This morning, it occurred to me that I "only" have at least 63 lbs. to go! (It could be 68, if I try to hit my lowest goal of 160 lbs.) I've been so focused on the short term goal of winning the water retention battle (ever since I hit the 100 lb. goal in November) that I eventually lost sight of final goal. (Water retention has seriously slowed my efforts since the end of November; I'm very sensitive to inclement weather and barometric changes, which always cause me to retain water.)

At any rate, 63 lbs. doesn't seem like much if I break it down to 10 lbs. a month through June 2008. That also seems so "do-able," and it's a great way to re-focus my efforts.

Other things I will do:

---Make lemon water (boil lemon slices in water) and drink that every day to fight the water retention

---Stick with Stillman's for at least a few weeks, cycling it with Atkins Induction

---Drink at least half of my current body wt. in clear liquids every day (no diet soda, no aspartame, cut back on caffeine).

---Exercise 3x a week (either my personally designed Water Workout, Callanetics, or Pilates on the Ball)

---Faithfully take all my vitamins and supplements

---Keep reading and re-reading low carb books and articles for ideas and motivation!

January 2008: Refreshing My Mojo!

2008-01-04T23:59:00.001-05:00

Although I restarted low-carbing on May 3, 2007, I believe it's time to start anew for the upcoming year. By that, I mean I am reclaiming my mojo. I've had great success so far with my low-carb lifestyle and my water exercise routine (which I call my Water Workout), so I'm going to start this blog by posting "recaps" from my personal low-carb journal. Here's the first:

These are things I do to keep motivated and track my progress:

1. I set daily, weekly, and monthly goals. Sticking with the daily goal keeps me on plan (which is the most important thing) and it often gets me to the weekly goal. In turn, hitting the weekly gets me closer to my monthly goals. Every single step is another one to FINAL GOAL and Maintenance!

2. To keep with my daily goals, I have a motto: "This day, I will stay on plan." (I might tweak to my heart's content, but that motto keeps me from making too many boo-boo's. Not that I haven't made my share of them!)

3. I track my progress (or lack thereof) and my body’s reactions to certain menus by weighing myself every day. And I ask myself: Did I feel alright? Was I more energetic? Was I exhausted? Did a particular daily menu leave me hungry? Why? Was I ok with it? Why?

Btw: Every day, I weigh as close as possible to 9:30 a.m., since I read somewhere that our bodies don’t quite let go of all the water until that time. I tested that idea quite a few times, and it worked for me. There can be a 2 lb. weight difference earlier in the morning. So if I can wait (no eating or drinking or this won’t work) until 9:30 a.m, I’ll find my weight is lower than it was at 7:30 a.m. If waiting is impossible, that’s ok. Then I go ahead and weigh earlier and figure I’ve lost a little more than it says and I'll see it the next morning. As Scarlett O’Hara said: “After all….tomorrow IS another day!”

4. If I don’t understand why I lost, maintained, or gained weight, I review my menus over the past 2-4 days, not from the day before. (Ever notice how a mistake can wait 2 whole days before it shows up on the scale?) In that way, I can usually find the reason. (That’s how I started “tweaking.”)

5. Sometimes, hours after dinner and my last bit of liquids, I’ll get on the scale to see what it has to say. (It usually sticks its tongue out at me, too.) I've found that the report it gives is usually (not always) from 1-3 lbs. higher than the wt. I’ll be in the morning. There were even some evenings when it was lower…and that same loss was still with me by morning. (I still can’t figure that one out!) However, on evenings I felt bloaty, I just knew the next morning's weight would not make me happy, and I was (unfortunately) right. But it sure does teach me how to get in tune with my body - and here I thought I already was! (We've been together for a long time, y'know!)

6. At first, I was keeping a private log of my menus, my ideas, my thoughts, etc. While I still do that, I purchased FitdayPC (which I like better than the free, online version). That software program really helps me in ways I didn’t expect!

7. I do my best to schedule my menu for the next day, or at least in the morning. Sure, I may end up tweaking it because I changed my mind about something or I just didn’t feel like eating a certain item, but the basic outline remains the same.

8. I typed out all the reasons I want to do this (from the serious to the comical), stick with it, prepare myself for a lifetime of low-carbing…and I add the benefits I’ve already recognized.

9. I read and re-read my low-carb books, which usually throw a nugget at me that I felt I didn’t need to implement during an earlier read. Talk about “AHA!” moments!

10. Since I started low-carbing to get better, feel better, and look better – my water exercise is important to me, mostly for the good it does in battling fibro and arthritis…but I cannot deny that I’ve lost a goodly amount of inches, too. So I stick to conditioning and toning via my water exercises, and my minimum goal is 3 times a week, for 1.5 hrs. each time.