21DSD T-1 ready?

Join me!

pure paleo 30

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I did my “big shop” yesterday: chard, cauliflower, zucchini, Italian chicory, peppers, cucumbers, Granny Smith apples, pink grapefruit, pork shoulder, fresh salmon, smoked salmon, eggs, pork belly, pheasant and chicken bones, and on. I made stock overnight from the chicken thigh bones leftover from dinner. And we smoked the back bacon yesterday. I use the Royal We, but in fact, Jeff watched the smoker temperature all day. I helped by curing the meat for a week, flipping it in the smoker and then putting it away this morning.

Today I’m going to roast the pork shoulder and use up the ground beef I bought a couple days ago. And practice what I preach: sketch out some meals using the  meal planning forms I found on the internet. Each of these forms provides a space for planning breakfast. I felt confused at first. I’ve never really planned a week of breakfasts. Then…

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21DSD mind games: quieting the alarm

mind games: when I think about eliminating foods from my menu, it triggers “scarcity brain” – I feel the urge to eat more of the Yes foods than I probably need and in the past, I’ve overdone it when trying out new ingredients (everything swimming in coconut milk; all almonds all the time).

This 21DSD, I’m trying something different. I will focus on the positive – the abundance of healthy, nutritious, delicious foods that are always available to me. I want to reframe my thinking so I keep my brain’s alarm system from ringing: I’m not eliminating food, I’m choosing better food. I’m not losing weight; I’m improving my health.

Science is showing us that our brains change according what we focus on – and that we can guard against the brain’s natural bias towards the negative, by choosing our thoughts. Eating is one of the most intimate acts of living – taking something into me that becomes me. I honor my body and my life with every choice I make.

What kind of self-talk rattles around your head? Do you use affirmations or other tricks to reframe your thinking?

Keep the conversation going on 50Fit

Detox Measured. Result = Success

I was really skeptical about this program, but not anymore.

After thirty days:
Down 5.5 lbs. (2.5 kg) and 2% body fat. My weight loss stalled during the 2-shakes-a-day week. That surprised me. I can’t even begin to speculate about the reasons. More surprising than the weight loss is the change in my measurements. I shrunk 2 inches on waist (narrowest part of my torso), 3 inches on hip (and my unique measurement at my navel 4.5 inches gone – belly bloat, anyone?).

The best result is the reduction in inflammation in my hand – the topic of yesterday’s post.

Food introductions.
I tried some tomato sauce and ground beef yesterday. My finger is inflamed again today. Salt? Tomato? Sugar?

I also tried some Greek yogurt and fruit. I didn’t like how I felt. Berries taste very sweet now and the yogurt was feh. I prefer a cocoa-avocado-coconut milk pudding.

Dr Sara challenges everyone to write a personal food code. I’m not at my goal weight yet, and my fasting blood sugar is trending down, but still higher than Dr Sara’s recommendations. My own GP says they’re good enough.

I want to keep doing what works.

My personal food code:
I’ve decided to remain gluten, grain- and sugar-free for another month. I will limit dairy to a splash in my morning coffee.

Continue probiotics. Continue water.

Next: explore FODMAP to help with gut & insulin resistance

Dr Sara says not to worry if you didn’t lose “enough” weight – Weight-loss can continue post-detox and to pay attention to fiber and carbohydrate consumption. Okay. Onwards for another 30 days!

Challenge question: If you had all the money you thought you needed, what would you do to make your life less stressful? What steps can you take to implement one or two of those ideas?

Raise your Eat.Q and sail through the holidays without overeating

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My first workshop starts next week on Monday, November 6, 2014!

In this workshop, you will be part of  a conversation that deepens your understanding of the connection between mood and food and gives you the tools you need to end emotionally-driven eating.

Using the three-step program laid out in Eat.Q., the best-selling book by clinical psychologist Susan Albers, , we will explore the link between emotions and eating. Each week we will learn tools to navigate through the most common barriers to healthy and mindful eating.  You will learn how to

  • notice, identify, and feel your feelings (rather than eat them);
  • use emotions to help you think rationally and make insight-driven decisions— choices based on a combination of feeling and rational thought; and
  • manage your feelings in positive, healthy ways.

The result of this deepened conversation is less stress and more pleasure around food. You will be equipped to end poor eating habits like eating past fullness, eating when you’re bored or upset, and overeating favorite foods.

  • Each week on Mondays, you will receive an audio lesson followed by a one-hour group call on Wednesdays, at 8 PM CET (2 PM Eastern, 1 PM Central, 11 AM Pacific).  All calls will be recorded and shared with participants who can’t attend live.  Check the time zone converter for your time zone.
  • Access to a private Facebook forum only for class members for questions and further discussion.  There will be ample opportunity for questions and coaching, both on the calls and on the forum.

Outline of the Workshop

Week 1 – Emotions and Eating

  • What is emotionally-driven eating?
  • How can we interrupt this habit?
  • How to use our “emotional dimmer switch”

Week 2 – Food and Decision-Making

  • Why we choose the way we do.
  • Responding vs. Reacting
  • Deciding while Emotional
  • Four Keep-Calm Tools

Week 3 – Ditching the Diet Mentality. EAT instead!

E – embracing feelings

A – accepting feelings

T – turning toward alternatives to food

Week 4 – Eating for Pleasure

  • Embracing the pleasure of food
  • The role of willpower
  • Four Tools to cope with impulse eating

Week 5 – Social Eating Strategies

  • The impact others have on our eating
  • Identify your triggers for overeating in social situations
  • Three techniques for setting boundaries

Week 6 – Stress Eating & Distress

  • How does stress impact your food choices?
  • Tools for feelings & triggers
  • Four ways to boost your resilience

Week 7 – Pack Your Tool Kit!

  • Dive deep into your feelings without fixing them with food.

Week 8 – Turning towards alternatives

  • Seven tools to turn towards nourishing choices
  • How to enrich your mindful eating practice after this workshop

This workshop is free for my current coaching clients.  Only $145 — $9 per session — by application only. 

This is a wonderful opportunity to make peace with food and end the war with yourself. I hope you’ll join us.

To register for this workshop, please fill out this application.

the 30-day detox challenge is winding up

butterfly

Today is Day 27 of the detox challenge. It annoys my desire for symmetry that we did not start on the first day of the month, which would have made it easy to figure out the day of the challenge. It makes no sense to have Day 27 on the 25th of October.

I will take my measurements later this week. And tally up the results. I have complied with the program to a pretty high degree, but not 100 percent. I think that I’ve benefited from it. I have had a lot of inflammation in my left hand and a “trigger lock” finger for the last year. The inflammation prevents me from gripping with my fingers. The trigger lock finger comes from inflammation on the tendon which gets stuck in the joint. The Mayo Clinic website says the cause is unknown but that it’s common in diabetic, middle-aged women. [Hello.]  Surgery is the recommended treatment. I’ve already had steroid shots and compression sleeves. And rest. As in no-typing. Voice dictation sucks.

The good news is that the inflammation is almost entirely gone. I see some other improvements too. My skin feels better. And my weight is down. More on that later.

What I’ve done well: eating a pretty clean diet. And following the shake-requirement. The detox protocol progressively eliminates pro-inflammatory foods: red meat, gluten, dairy, caffeine, and fructose.  I did very well foregoing red meat and gluten. I also gave up fruit without a fight. (I already limit my fruit consumption to berries most of the time because of their sugar content.)  I limited dairy to about 1/8 or 1/4 cup in my morning coffee. And I drastically reduced my espresso consumption. I gave myself a pass when faced with a writing deadline. I just did not want to struggle with a caffeine-withdrawal headache while trying to produce an important piece of persuasive writing.

Other aspects of the detox were more challenging. I didn’t find the discussion forum useful. It was too big and too hard to find my way back to conversation threads. And I don’t like reading questions from people who would rather ask 1,000 people than look something up for themselves. “Let me google that for you” comes to mind.

Another fail for me was limiting screen time and going to bed early. I stay up too late, like to read and like to chat with friends. A lot of my work is “on-line” connecting with people in different time zones around the world.

I thought (hoped) I would lose more weight than I have. I think the two-shakes-a-day put the brakes on. I had been losing pretty steadily until that point. Maybe too many carbs? But right now, the weight loss is stalled. We’ll see what happens as I transition back to a regular meal plan.  I will return to Low-Carb High-Fat “Green Paleo” (of my own invention).

If you’re interested in more information about the meal plan I’ve created for myself, let me know.

Stay tuned for the final results later this week.

Carb Loaded – new film

Yekra Player

Carb Loaded

The film traces the origins of our beliefs about healthful and unhealthful food. Experts from all over the world talk about the problems as well as short and long term solutions. Among the many experts in the film are authors like Gary Taubes, Mark Sisson, and Melanie Warner. Medical doctors such as David Perlmutter M.D., David L. Katz, and Timothy Noakes share insights that are certain to challenge the status quo.

Carb-Loaded: A Culture Dying to Eat is a chronicle of the things its writer and director Lathe Poland learned after he was diagnosed with Type 2 diabetes. He sought to find out why he got sick, because he didn’t fit the classic picture of an adult onset diabetes sufferer. He quickly learned that much of what he knew about healthy eating was based on myths or fifty year old science. In the film he searches out why Americas modern food culture is killing us. The upside? There is a lot that can be done!

Beware of success!

A little success can knock us off our game!

When good things start happening, it’s common for people to stop paying attention to the things they were doing that put those good things in motion.  Lost a little weight? Stop making notes in your food journal.

When this happens, it’s time to strengthen the activities that form the foundation for success. Keep your focus on the actions that bring good results.

detox prep countdown

Shopping in The Netherlands for things that are common in the US can be a challenge.  Part of preparing for the detox has been locating the recommended ingredients like vegan protein powder. Smoothies are a foundation meal during the program. One a day for a week; then two a day for a week.  

I found a powder made from rice and chorella protein. There were three choices – plain, vanilla and chocolate. The plain had more carbohydrates and green coffee bean extract. I couldn’t understand all the ingredients (which were listed in Dutch). And I couldn’t tell standing in the store whether green coffee bean extra contains caffeine. I chose the more versatile vanilla.  I can add my own cocoa powder if I want a chocolate smoothie. 

I have been enjoying my morning coffee and occasionally skipping my afternoon pick-me-up.  During the first week, I will switch to hot water with lemon and maybe a bit of cayenne powder.  

I also invested in a tongue scraper and some sesame oil for “pulling.”  I’m off to read about what all this entails.  But first, some pumpkin soup.

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