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I guess I'm serious about all this...

Tuesday, January 08, 2013

Ever since I began my weight loss journey, there were two things that were pretty much impossible for me to give up. I had a baaaaad attitude about giving them up, and I would try to find any way to work around it - convincing myself I could have my cake and ....lose weight too.

Those items were wheat products and sugar/french vanilla creamer in my coffee.

I stopped putting sugar in my coffee several months ago. I increased the creamer a little to compensate, but let's be frank here....I was still consuming about 140 cal/10 carb for one cup of coffee....and I typically had two cups a day and sometimes more (because they also have it on hand at my work, as well)

When I cut sugar...I kept the full-sugar version of the creamer. I couldn't let go. Wouldn't let go. Until after examining the last 10 days so carefully, and seeing that some days I would have 30 carbs/420 calories going to....coffee.
I felt guilty. But I didn't wanna give it up.

Maybe I'll just go to one cup a day, I reasoned with myself. But I know the truth. I will cave on it and have 2 or more cups more times than not. This week, it began to gnaw at me. What if that was the ONE THING that was preventing me from losing weight, would it STILL be worth it? Really? If the answer is yes....well, that's because there's addiction talking there. I didn't like that answer at all.

So, last night I went and got the sugar-free version and tried it in my coffee this a.m.

Blech. Totally nasty. I warred with myself. "Can't I have ONE vice left?" and I went through the "maybes" again. Maybe I could just have one really good cup of coffee a day....

Feeling sorry for myself I came to work and when it came time to pour my second cup of the day, instead of reaching for the full-sugar version, I reached for the plain half-and-half and added a packet of Splenda.

Not too bad. Seriously much more do-able than the SF creamer. Perhaps I've found my replacement.

Because you know what? It's NOT worth it. Feeding that addiction is not worth it. It's not worth the calorie/carb effect, it's not worth the hit to my self esteem when I think " I'm willing to stay unhealthy, unhappy, and morbidly obese because I refuse to give up my addiction, even if it was the only thing standing between me and losing weight".

Good-bye, Nestle French Vanilla Creamer. I truly loved you. In fact, I think I loved you so much, I was addicted to you. You aren't worth it to me any more.

  
  Member Comments About This Blog Post:

EXOTEC 1/15/2013 10:40AM

    Good for you. It's tough to be tough! BUT! let me offer an alternative: you *can* use whole/heavy cream. I also love the myriad flavors of DaVinci syrups - and most come in sugar-free versions. The range of flavors is amazing. The "sugar-free" is Splenda. These are the syrups you might encounter in coffee bars or the like. They come in quart (?) bottles. I went crazy and bought a whole case of the durn things! I use them in oatmeal, drinks, my morning protein shake... let your imagination run. I've even used them in cooking. yum

You just might be able to have your favorite coffee...even if it isn't exactly the same as you've been used to! I believe Sam's carries (a very limited line of) the syrups. You might try one out before you go crazy like I did!

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GOPINTOS 1/10/2013 7:00PM

    Thanks for sharing!

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Melinda (gopintos)
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MOONANDSTARS77 1/9/2013 7:12PM

  You can't use coffee creamer? Oh no, this means I have to toss my fave almond joy flavor! emoticon

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KATCHAGIRL 1/9/2013 11:47AM

    GREAT BLOG and I'm so proud of you!! Maybe experience with a few different options. I make my own cappuccino everyday, which consists of about 4oz. of 2% milk (which I could use skim) and ground espresso.

I have the same problem as you, but with alcohol, and ask myself the same questions sometimes too. I have yet to take the actual step, like you have done, but I plan on doing it this year.

It's actually started out good so far, as I have had the flu since Sunday, so, so far this week I've only had ONE 6oz. glass of wine!!! That's REALLY good for me, but it's cuz I'm sick. At least it's given me a head start! :)

Keep up the EXCELLENT work and LET'S DO IT this year, ok??? :)

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GRACEMCDOG 1/8/2013 7:42PM

    Great insights! I too have had a hard time with keeping sweet out of my tea and coffee. I'm doing it now but I still struggle with it from time to time. I've finally adjusted to coffee with 2 TBS 18% cream, 2 TBS coconut oil, a teaspoon of raw cocoa and a dash of cinnamon. Whizzed up in the blender it's really not bad and all that comes to less than 200 calories, The really great thing about it though is that all the fat in it keeps me going at a high energy level and NO hunger until mid afternoon. I LOVE that. It often means I eat a late lunch and no dinner or just a snack of yogurt and berries.

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DITA48 1/8/2013 6:36PM

    It's small incremental changes that make all the difference! My wife and I gave up sugar in our coffee together. She still does cream, but I tried cream and no sugar once and said, hell, I don't want the extra fat/calories in the cream. I have drunk my coffee black for years now. I drink much less coffee, and I'm always happy wherever coffee is served, because I don't have to worry if they have "my" additives, be it a specific kind of cream, or a specific artificial sweetener, etc. It was an inadvertent simplification step which I was delighted with after the fact.


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MANDYLOVE_76 1/8/2013 1:29PM

    I love chocolate. That's my problem.

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JENSEMINARA 1/8/2013 10:40AM

    You made me laugh out loud. Because we all have that addiction or ok several addictions. Truly I found humor in this because I am always trying to talk myself around this sort of thing. I feel your pain..

Have a great day
Jen

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Let's hear it for routine!

Monday, January 07, 2013

I've been off the last week. At home with the family. No routine.

While it's been a lovely break....it's very hard for me in some respects with eating. There's been some stress - mix two teenagers off school for two weeks, a partner who was terribly ill for most of that time and is getting better, but crabby, and I found myself struggling with ......dum dum dum.....

Emotional eating.

I had a couple wins there - like when the stress got high and folks at home were driving me off my rocker, once I took a hot bath and read instead of eating and another time when I wanted to treat myself and food was the first thing that came to mind, instead of indulging in food I took myself off for a much-needed brow wax. So, yeah there were successes in the emotional eating department and then there was also an incident with a box of Junior Mints.

During this week off, my carbs averaged 151 gm a day. I have to remind myself that before the last week of December they were averaging 268 gm a day. I have tracked every bite that went into my mouth, including those Junior Mints, so I could know this. So that when confronted with more stress (because I return to work today and that's a different kind of stress!), I will not say to myself -"Well, you know last week I ate those junior mints and basically ruined my entire month anyway. What will XYZ hurt when I've so obviously blown everything already and I'm going to be fat forever anyways, so ...."

Because yes, in times of stress I DO sometimes think that way. Now, at the least, I'll know exactly where I am and I know what eating that box of candy did to my carbs/calories/self esteem that day. Because if I'd chosen NOT to eat that box of candy, my carbs would have been an average of 131 a day, not 151.

Next week, I'd like my carbs to be lower than an average of 151 a day. That's my goal.

Now, what went right this week? Well, I ate a variety of veggies. Instead of corn and potatoes (LOL, yes, that was my "veggie" list previously), I ate broccoli, brussel sprouts, green beans and one sweet potato- all fresh. I cooked dinner (or Jodie did) 5 out of 7 nights instead of eating take out (or crap) most nights and cooking 1 or 2 nights. I don't recall that I ate any wheat - outside of perhaps an incidental ingestion (as in, "that has wheat in it? no way!") rather than "oh look, BREAD!!". I ate a variety of meat, rather than just hamburger, including chicken, steak, and shrimp one night. I also cut back on the dairy. I didn't cut it out...but I noticed when I did eat it that I was having some "gastrointestinal" issues. So I cut back.

It was a week. There was good, there was not so good. This is a new week. I need to make sure I pack the foods I can eat for work. That is a BIG issue. Sometimes I procrastinate - a sure-fire way to fail at getting food packed then I'm scrambling to find things I can eat and it's all no good.

So, that's that. A good enough week off, now it's time to go back to the day-to-day work thing. Happy Monday!

  
  Member Comments About This Blog Post:

BROOKLEE99 1/7/2013 11:03AM

    I love your approach. Very positive-- very healthy. When I stray I sometimes stray way off the path. But your post is a reminder that we can stray in moderation and everything will still be fine.

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Wagon? What wagon?

Sunday, January 06, 2013

Oh....the joys of all or nothing thinking.

Yesterday had some good points, for example some yummy salmon and broccoli for brunch....that diverged from the no-grain path at a late lunch/early dinner of chicken fajitas that included some corn tortillas....that ended in a Dairy Queen Blizzard.

l am reminding myself of Sisson's 80/20 rule, working on not getting all guiltified over the blizzard, and moving forward today.

But, I found myself last night and this a.m. going through the all or nothings. "Wow, those 3 corn tortillas and the blizzard - yeah right, Lisa. Way to go. Now you REALLY won't lose any weight. You're going to be obese forever..."

Whew. Let's smack that thinking DOWN! What did I say the other day? This isn't a marathon to finish in 8 hours (if you're me, LOL) and go back to the old way of eating tomorrow. This is life. Life does occassionally include corn tortillas and a blizzard.

Just not every day. Or even, every week.

I've made huge changes. I will continue to make changes. The scale WILL move in the downward direction. I've cut my carbs in HALF over the last week. That's HUGE!!

Breathe in, breathe out. Go scramble some eggs and eat some broccoli. This too shall pass.

  
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BROOKLEE99 1/6/2013 7:49PM

    I love your live and learn attitude! emoticon

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MAW_OH 1/6/2013 4:23PM

    That's the spirit! wtg!

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LEXIE63 1/6/2013 1:43PM

    Mmmm... scrambled eggs and brocolli. :-) Much nommier than eating a dairy queen, whoever she is. LOL
Good that you are focusing on the HUGE improvement and not fixating on the little blizzard. :-)

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SUSIEQ911 1/6/2013 12:25PM

    Don't beat yourself up too much. Not easy I know. I STILL do it.

I don't think you can deny yourself everything. It sets you up for failure. Moderation is the key. I'm actually to the point of realizing how crappy I feel when I over do, that it's easier to not over do. Not every time but I've done it so many times that I'm finally starting to remember.

Keep it up. You can do it.

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TKOVACH1 1/6/2013 9:38AM

    Loved your outlook on the journey to better health. We all have good days and bad days as long as we aim to make better choices each day and not stress over the not so great choices you wll get to your destination. Just don't give up and quit after some not so great choices, just pick yourself up and continue. emoticon emoticon emoticon

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Holding Steady

Friday, January 04, 2013

I'm holding steady. Same weight, waist measurement.

What has changed? I've lost a lot of fluid buildup. I can get rings off both hands that usually are not able to be removed without oil or soap and a lot of tugging! I'm sleeping better. I feel pretty good. Taught my first dance class of the year last night and tho my waist measurement hasn't changed, I can see other differences in my body. (will be doing full measure with my daughter tomorrow, so we'll see if other places have lost any - the waist is just my big goal for both health and appearance issues). I also had more energy than I would have thought after being off dance almost 3 weeks.

Waiting for actual *hunger* before I eat is a different experience - typically I eat because it's time to, LOL.

Continued spousal wars over food, sigh. I shouldn't say "war"....more like little skirmishes, LOL. "Should you be eating that?" one too many times yesterday lead me to say "look, how about you just trust me to eat what's appropriate for me?" She is still firmly entrenched in not only "conventional wisdom", but some pretty wild concepts about blood sugar/insulin resistance as well...because she has refused any nutritional counseling - ever - over her diabetes. So, in her mind, avoiding "sugar" is the key...but white bread? Heck ya, you can eat that!!!

no concept, and furthermore, she doesn't want a clue, thank you very much. I worry about her, but I can't do it for her. I mentioned the other day that I'm worried. Worried her uncontrolled diabetes is going to cost her sight, limbs etc. I work in a pathology office. Do you know how many feet, toes, below-the-knee amputations come in due to uncontrolled diabetes? So, I know a little bit about what happens when you don't take care of it.

Yet, right now...she'd much rather make comments about MY eating.

Can you tell it's been a long week "off" for me? Sigh. Next week, she's back in school full time and will have things to distract her from her partner's eating habits (and thusly making her feel bad about her own - tho that's her garbage, not mine).

The joys of relationship! :) Good thing we love each other, eh? LOL.

  
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GOPINTOS 1/5/2013 11:51AM

    emoticon

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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SHAR140 1/4/2013 9:06PM

    Not just amputations (I had a great uncle who lost a big toe - diabetic), but kidney failure!!! My dad, a diabetic, has been on dialysis for a year. Just like his aunt, and cousin (who's in his 40s!!) - diabetics. That's what I don't want for me. My paternal grandmother was also diabetic.

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LEXIE63 1/4/2013 12:23PM

    I believe she is suffering from a form of projection, largely because she is resisting change by moaning about your choices instead of admitting to herself that she needs to start making changes too. Currently you are (metaphorically speaking) holding up a mirror so that she can see her habits compared to yours, and she doesn't like what she is seeing. She knows what she needs to do. She just doesn't want to.

Sadly, you can only look after yourself and hope that eventually your example will help her try a few new things. Sorry she is giving you a bit of a hard time at the moment. Like you say, good job you love each other. :-)

I just hope she doesn't end up having a horrible wake-up call one of these days. Maybe an outing to your path lab would do the trick. *ugh* Not a serious suggestion, honest. *wicked woman I am* ;-)

Hugs,
Lex xxx

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The Benefits of Tracking on a Low-Carb/Primal Eating Plan

Thursday, January 03, 2013

Back in the late 80's early 90's I tried Atkins. Well, I tried to follow something similar to his diet, but I didn't read his book so who knows what I was really doing, I certainly didn't. I have a vague memory of trying to keep my carbs under 30 gm a day. *shudder* It was soooooo hard for me. The carb cravings of the first couple of weeks did me in. I couldn't get past it and that's about how long that diet lasted. I was obsessed with thoughts of sugar and soft white bread...I had a "diet mentality" as in "I can do this to lose 40 pounds then I can eat what I want!!!" (i.e. sugar and soft white bread). Is there any wonder I didn't last long on it?

Now, following Sisson's Primal Blueprint and removing refined carbs from my diet, I am again experiencing some cravings. Not terrible, but noticeable. I've been tracking my food intake for the sole purpose of seeing where my carbs are situated. It's hard to leave the "conventional wisdom" of 26 years of "dieting" (which got me nowhere) when I see the calorie and/or fat totals for the day. I feel sort of panicked.

What if...what if this is all wrong and I'm going to wake up tomorrow 50 pounds heavier????????

But, that's just fear talking. Conditioning that we need those "healthy whole grains".

So I remind myself that conventional wisdom got me where I am, that the info I'm reading about insulin resistance so fully supports this kind of a diet change, and remind myself that when I followed this eating format laid down by the doc - I felt great.

Part of me said, why track then? Why track if you get freaked out by the calories/fat? Well, so I can see the carbs. I went back the last few months and looked at my carbs.

Holy cow. Yep, I averaged 268 carbs a day, sometimes well over 300. With insulin resistance? Sort of a miracle I don't weigh 300+ right now. Since I've started following PB? 153 a day on the nose, every day, which is funny but true.

Sisson says the "sweet spot" for losing weight effortlessly is 50-100 carbs a day. I'm obviously not there. But I'm interested in what will happen as I continue to keep my carbs basically half of what I was eating for awhile.

That's the benefit of tracking, for me. That I can look back and say wow, was I eating a lot of carbs or what? Just like when you start tracking what you eat for calories and you realize you're blasting through 3500 calories a day. It's a wake up call.

So what's going RIGHT on PB? I'm eating more veggies than I ever have, period. I also feel like I'm enjoying my food more, somehow. I don't feel hungry. If I'm hungry, I eat something - meat or veggies or (if I haven't already had fruit) a piece of fruit and almond butter. Before, if I was hungry, I'd have to think...can I afford to eat something? How many calories do I have left today? Oh geez. No I can't eat anything....and that set feelings of deprivation going which are NOT my friend.

So, I see continued tracking as a benefit to primal eating, for me anyway.

Weight: 248
Waist: 47.5 (1/2/2013).

  
  Member Comments About This Blog Post:

GRACEMCDOG 1/5/2013 12:32PM

    I found a great calculator for low carbing that has helped me stay on track. To lose 1 lb a week I need to eat 1500 calories or so, 30 g or less carb, 70 or so protein and 120 g of fat. When I do this along with mild exercise mostly in the form of walking, I am never hungry, cravings are nearly non existent and weight loss is steady. I'm down 55 lbs since February and once I got the grains and starches out of my food it was easy. I think the hardest part for most people is making that leap to having most of your calories come from fat. But none of this will work if you continue to consume over 50 g carbs per day. (I'm in my 60s and have hypothyroidism so if I ate 100 g of carb daily I would never see any weight loss.) It feels like an expensive way to eat when you first make the switch away from cheap carb products and start buying foods that are nutritionally dense fats and proteins. But, over time, you realize you're eating so much less in volume that the cost is about the same. I exist on avocados, coconut oil, butter, the best meat I can afford (local, organic, pastured), tons of eggs, bacon, hard cheeses, some nuts and seeds (mostly chia, hemp, flax) 90% Lindt dark chocolate. I round out my fats/proteins with organic greens: spinach, kale, chard, bok choy, gai lan, broccoli, zucchini, cauliflower, leafy greens of all kinds, herbs. I'm real glad to see you're reading Sisson, he's such a good source of info and has a great attitude as well. I look at the desire to eat things like sugar and breads as exactly like wanting to smoke. Until you reach the stage where you truly want to be healthy and feel better you will struggle. You have to want to quit more than you want to indulge the addiction and then you will do this for yourself. Knowing and understanding all the issues surrounding blood sugar/insulin makes it easier to keep the big picture of lifelong improved health in mind and not focus on the temporary goal of weight loss as your motivation. Have a look at the calculator. I hope you'll have great success this year changing your eating habits to attain what you want for yourself.

www.phlaunt.com/lo
wcarb/
DietMakeupCalc.php

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GOPINTOS 1/5/2013 11:56AM

    I know what you mean. I have been following PB since March, and I still track daily. It really helps to see the stalls and when I need to shake it up.

You can do this!

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Perfect Health Diet Team
Country Living Team
Dr Oz Show Fans Team
Wheat Belly Team

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LEXIE63 1/4/2013 8:51AM

    It sounds like you are heading in the right direction for you, and that is the main thing. And a good thing by the sounds of it. :-)
Hugs,
Lex xxx

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SHAR140 1/3/2013 11:14AM

    Yay! I'm so happy for you, that you're taking that step to try something different from 'conventional wisdom'! I also had those fears, that when I ate so much more fat than I had been, that I'd end up eating a ton more calories. Guess what, I was eating the same amount of cals, more fat, and less carbs, but still full!!

Have I told you the low-carber's joke? You know you're a low-carber when you eat more veggies than most vegetarians! ;)

I still track more out of curiousity, to see what works for me. Nutrient-dense foods, a good amount of fat and protein, and lowerish carbs - from veggies, limited fruits (mostly berries on a regular basis, other fruits occasionally), sweet potatoes/yams, and rice (though I wish it had more nutrition, it's fairly empty).

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