10 Days, 8 Pounds

During the second week of April, we started reducing sugar from our family diet. We added more fresh veggies and fruits and reduced the wheat. After getting back in town from the parenting conference, we headed to the store for our serious shopping.  On the 13th, the kids and I started following the Whole9-type plan, eating fresh produce, grass-fed, organic meats, some nuts and seeds.  We did not eat dairy, sugar, or grains of any kind.  Two of the kids stuck to the strict plan for an entire week.  After that initial week, they added in some dairy and grains. This week, we celebrated one of the Brownies' birthdays, so that was their chance to have sugar again.  My child who has been struggling had a rough time eliminating everything all at once.  We decided that for her especially, we should eliminate one food-type at a time while reducing addictive food like sugar slowly.  I'll be interested to see how she does as we remove certain things.  She's completely ready to eliminate one thing at a time. She's also been working out and swimming every day, which we hope will improve her overall well-being.

As for me, I've been following basically the Whole30 plan at about 95%.  I am not eating grains at all. I put 2-3 tablespoons of CoffeeMate Natural Bliss in my coffee every morning, but have otherwise eliminated sugar and dairy.  Like last time I followed the Whole30 way of eating, I notice that my craving for food stops when I eat this way.  I don't think about food or what I'll eat.  I just go about my day, then suddenly realize I'm hungry.  I have not counted one calorie or fat gram.  I've lost 8 pounds in the past 10 days.   That pace will slow, but it's nice for now.

Another way I am not adhering strictly to the Whole30 is that I do have sex with my pants on. Before you gasp, that's the Whole30's way of describing Paleo copies of junk food.   Chocolate. I can't live without chocolate.  The darker, the better.  Here are some of my favorite discoveries.  All of these have no grains, no sugar, and no dairy, yet they are delicious!

Cacao and coconut. Can't go wrong.

Thanks, go raw, for making
yummy treats!

Lovely find for when I'd like a sweet, crunchy snack.

As for meals, it's eggs for breakfast, along with either tomato or fruit, then turkey with fresh veggies and fruits for lunch.  For dinner, it's pork chops or steak or chicken, along with grilled squash or cabbage or sweet potato and a salad.  I like to add in some bacon or nuts to any one of these meals on occasion.  About 85% of the meat I'm buying is organic. The grass-fed beef is just too pricey for me to justify, so I buy organic, hormone-free, and nitrate-free meats and eggs.  75% of our produce is organic. What I buy organic depends on a system I'll explain in a later blog.

Turkey, avocado, strawberries!

Guacamole keeps me happy! H-E-B
guac on Costco's organic ground beef.

Can you tell I like avocados?

Over the next few weeks, I will begin adding some legumes, rice, and Greek yogurt.  Oh, and we made tasted a new discovery! We are using grass-fed Kerrygold butter.  Oh. My. Word! If you haven't, buy it! H-E-B now sells it for a decent price and it's worth every penny. I can feel how eating "good" fats like nuts, seeds, coconut, avocado, and even a little butter helps me not feel deprived. When I do eat those things, I don't end up overeating like I would if I were eating processed grains and sugars.

The kids and I had gotten in the bad habit of buying either soda or sweet tea a couple of times per week at least.  To replace the soda, we buy 100% juice and mix it with mineral water. Everyone likes it, even the boys!  Because the fruit juices are so high in sugar, we still limit these drinks to a couple of times per week.  We've figured out that water isn't really as bad as we thought.

Secret Discovered! - Food and Mental Health

Oh. My. Word!

The Interwebs. I love them. And I hate them.  We can find any bit of information at the simple stroke of a keyboard (and the website better load in less than a half-second, dangit!).  We can also find a load of crap at the same simple stroke of a keyboard.

Just as soon as I read something about how we should cut out this food or that food, use this sweetener instead of that sweetener, cut this fat and add that fat, I'll come across an opposing article that tells me why the first one I read is all wrong. 

Forks Over Knives and Fat, Sick and Nearly Dead both sing the praises of a meatless diet that includes grains.  On the other hand, the whole Paleo movement (Wheatbelly and Whole30) will tell you that meat is necessary; that it's in our DNA to eat meat, and that it's modern wheat that is making us sick.  Other sources say it's dairy that causes so much mucus and inflammation.  Or maybe it's what combinations we eat, such as the Trim Healthy Mama suggests.   Everyone agrees white sugar is evil, right?  So we sweeten our food with Stevia?  No?  That's bad, too?  Honey?  Yes!  No?  Wait....

As a layperson, it makes me tired! Each method seems to have a mix of anecdotal and statistical evidence to back the claims, so what gives?

What gives is that we are all different.  That's the secret! Just as we metabolize food differently, we react to food differently.  What does this mean for my teen?  I have a few solid ideas for our family for now:

Avoid:

white sugar

high fructose corn syrup

synthetic or highly processed sweeteners (including Stevia, thank God, because I think that stuff is nasty)

highly processed foods

fake foods

meat and dairy with hormones, antibiotics, or nitrates

Eat:

fresh fruits and vegetables

most nuts and seeds

grass-fed beef

organic chicken and other fowl

wild-caught fish

Test intolerance by removing for a while. If no intolerance, add in again:

organic or raw dairy

all wheat

other grains

gluten

For 30-45 days, I'm going to have my teen (I'll be joining her) follow The Whole 30, which will remove everything I listed in the first and third lists.  After that, we will add back dairy for a few days, then gluten, then general wheat to see if she has any intolerances to that.

(Click here to read my previous post that explains why we are doing all this.)

For the first few days, we will do a gut cleanse.  This is also a debated issue, but the fact is that 95% of the body's serotonin is found in the bowels. (read more here)  For this reason alone, we are going to do some things to focus on gut health: cleansing diet, drinking Kombucha and adding in small amounts of other fermented foods, and taking a probiotic supplement.

We will add daily vigorous exercise in addition to the food changes.

I must add that we are keeping our teen on her medications. She will also be under the continued care of her doctors. I'm sure we'll have some trial and error, but we feel hopeful to find some healing. 

More at Stake - Treating Mental Illness with Food

I last blogged here over one year ago. When I checked in today, I was tempted to remove that past post where I was motivating myself to get fit in the year I had until my 40th birthday.  That year DID pass and I didn't make any progress in my health.  It's easy to be discouraged when I see my tendency to dream big, then do nothing.

This time, though, I come to this blog with a new reason to "Run Toward Freedom."  After a year in and out of psychiatric hospitals, receiving varying diagnosis, and taking more medication than we like to think about, we are finally looking at changing our family's diet in order to treat not only our child, but the entire family.

Last year, I shared three posts in my other blog about our daughter's depression.  I'm moving that thread over here to keep a record of changes we make and changes we see in our child and ourselves.

To give readers a very short version of where we are now regarding our child's diagnosis and treatment:

• she's had 5 hospitalizations over the past 12 months, all of which she went willingly
• her last stay ended last week
• over the past year, she has been treated for depressive disorder, anxiety, and mood disorder
• she has a new diagnosis of "bipolar, not otherwise specified," but they assume type 2
• if this new diagnosis is correct, it means that her medication over the past year was doing more harm than good
• she tried and quit about 4 or 5 different medications: anti-depressants, anti-anxiety and anti-phychotic
• from a young age, this child has not responded well to and/or responded very negatively to many medications (as evidenced with previous allergy and asthma medication)
• in addition to medical treatment and hospitalizations, she sees 2 therapists weekly, one of whom does EMDR therapy

One more key piece of information: Over the past 12 months, we've felt "stuck" with our psychiatrist due to insurance constraints. This was our first time to ever have a psychiatrist, so we were learning as we went along.  Our teen's doctor was impossible to reach outside of our scheduled appointments. She didn't seem to really listen to what we were needing and even disregarded our teen's therapist, who called and shared some concerns. As of Friday, we've dumped that doctor and have hired a private practice psychiatrist who is giving us some much-needed new hope.  I would encourage any person or parent going through this to do whatever you must to find a psychiatrist who you can feel is on your team, who is reachable, and who is working toward your same goal.

To say we've felt hopeless over the past year is an understatement.  We've felt like the pain of this mental illness will never go away.  We've lived in a state of frequent (sometimes constant) stress of walking on eggshells, wondering when the next episode is going to hit.  Our teen feels so tired of the war going on in her brain, she has often felt like death is the only way out.  It's heart-wrenching for us as her family to witness.  It also wears us down and wears us out at times.

Over the past few weeks, I've talked to a number of friends about what our child is going through. Repeatedly, what keeps getting brought up are these words:
gut health
clean diet
removing toxins
vigorous exercise

One person shared with us his own experience treating his bipolar with diet, another shared her experiences fighting stage IIIC cancer with diet over the past 3 years.  Other friends have shared how drastically changing their diet improved their life in a major way.  I can't ignore the obvious sign. I feel as if God is using these people to make clear a path for us.

We have a lot of reading and research to do for now.  I'll do my best to keep up this blog with the changes we are making and changes we see and don't see. These changes won't be easy, but, more than ever, this isn't just about weight, body image, or being able to run a 10K in under an hour. It's about saving our child's life.

Fabulous by 40

As I was talking myself in to blogging here consistently for my last year in my 30s, I came upon this unpublished post from when I was following the Whole30 Challenge:

"My favorite foods on the Whole 30:

eggs, spinach (cooked just enough to barely wilt), red bell pepper, avocado and salsa

chicken or shrimp curry (choice of meat with coconut milk, curry and other spices, chunks of sweet potato. YUM! My entire family loved this.)

salads - mostly spinach and arugula and cilantro blended - with all kinds of veggies and maybe some apple mixed in.  I add a touch of Bragg's sesame ginger dressing. (It has a little honey and olive oil, but I made the choice to use this dressing anyway. You decide for yourself.)

smoothies - banana, avocado, date paste (I make it with dates and water), cocoa powder, coconut milk and maybe strawberries

lettuce wraps - any meat I like plus veggies, sweet potato chunks, other veggies, salsa and avocado. Good with sesame paste (tahini), too.

chili

soup - sweet potato, butternut squash, coconut milk, and some other good stuff.  Wowza!

raw almonds, cashews, and apples for snacks.

mousse, made with dates, coconut milk and cocoa powder"

This entry reminded me how many good foods I was eating while following this plan. It also made me think about the junk I've been eating while NOT following the Whole30.  So I'm going back to following the Whole9.  So I'll call what I'm doing the "Partial 30."  Heh.

I have a major goal of being happy with my physical self by the time I reach 40.  The months will pass quickly this year, so I know I need to get on it now.  NOW.

When you set a goal, a popular tool to reach that goal is to create an inspiration board.  Here are some of my inspirations:

Click on the photo to see my Pinterest inspiration board.

2005-06 Running an early-morning 5K. Got 3rd in my age group.

Less than 5 years ago. I'd like to be back here.

I choose these older photos of myself because, both times, I was still not totally satisfied with my body.  I still complained about my poochy stomach.  Looking back, I was an idiot.  I was consistently exercising and I ate less of the foods I liked.  My inspiration isn't some chick with tanned skin and washboard abs. My goal is a healthy version of myself, who enjoys walking, running, yoga, and bootcamp-type workouts on a regular, weekly basis.  A healthy version of myself, makes wise choices with my diet, and truly enjoys eating my favorite foods in moderation.

45 1/2 weeks.  318 days that will pass weather I am active or inactive.  Time to get busy!

The Whole30 Challenge - Review

Tomorrow is Day 30 of my Whole 30 Challenge. If you'd like to read about the challenge from the beginning, start here and follow through by clicking "newer posts."

 I'm bullet-pointing my thoughts and conclusions, including why I don't think eating Paleo is THE answer, below:

I lost 10-12 pounds.  I credit that to the fact that I ate WAY less food.
I didn't increase my activity level during these 30 days, so the weight loss was all food-related.
I didn't count or even look at calories, fat content, or anything else other than ingredients.
I ate less food because I wasn't craving food.
I never felt deprived or starved.
Most of the time, I didn't eat until I was physically hungry and could feel my stomach growl.
I'm convinced the reduction in cravings was due to eliminating sugar and processed foods.
I never felt a boost in my energy levels.
The...um...product of my digestion seemed very "off" during these 30 days.  I certainly wasn't seeing Ms. Ideal, and I am not one to have bathroom issues.
I did continue to drink coffee with my favorite CoffeeMate Natural Bliss creamer. I had 2 mugs of coffee or less per day, with about 3 tablespoons of creamer. I tried to make an approved creamer, but it was yuck. I might attempt the recipe again one of these days.
I did enjoy (although I only made this a couple of times during the 30 days) this treat made with dates.
I'm glad I took the challenge.

What does this mean I'll be doing from now on?

I will reduce my meat-eating.  I just can't keep up the amount of meat required for this diet in its most strict form.
I will continue to eat eggs almost daily, fish, chicken and occasional red meats.
I will eat organic, grass-fed, free-range meat sources when I do eat meat.
I will continue to avoid sugar as much as possible. I can feel that removing sugar reduced or even removed my constant cravings.
I will eat some grains my doctor approved: steel-cut oats, brown rice, quinoa, and a very occasional gluten-free, low ingredient bread.  My doctor recommended I keep my grain intake under 4 servings per week.  I will be interested to see how that affects my food cravings.
I will add back small amounts of dairy. (Some organic milk and occasional Greek yogurt, but not cheese.)
High-quality, dark chocolate.  Amen.
I will add some beans/legumes to my diet.
I will continue to add more vegetables and fruits to my diet.
I will not fall for the trap of a "low fat" diet. I know from experience, those don't work.
I will add activity and tough workouts back into my routine.
I will continue to compare what I eat with how I feel, then make adjustments as needed.

The key, I believe, is balance, eating less altogether, eating more whole and natural foods, moving more, and finding what works for YOU.  There will always be the next big study that proves eating one way or the other is best or bad for you. Just read through these two and your head will spin:
Forks Over Knives
Whole9 Start

I also believe that the Bible says:
-Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.-So, whether you eat or drink, or whatever you do, do all to the glory of God.

Whole30 Challenge! Surviving Halloween

I've accomplished days 14-19 since my last post.  Most of the days have been the same.  I do notice I feel more "awake" throughout the day.  The carb-and-sugar-filled foods, I'm still not craving.  I've been able to find a nice balance of fish, poultry, and a little red meat so that I'm enjoying the meals.

The biggest change is that I'm not constantly wanting to eat or even thinking about food.  I love this!

Halloween was last night.  Our street has a cul-de-sac party, setting up table and bringing a potluck.  I cooked up some chicken tenders (chicken breast dipped in egg white, dredged in a mixture of coconut flour and some spices, then skillet cooked with some clarified butter.)  I ate chicken and some veggies, then kept a Lara Bar in my pocket in case the candy temptation hit.  It really didn't, but later in the evening, when friends were enjoying eating together, I opened up the Lara Bar and enjoyed eating with the group.  It was as much social as anything.

This morning, as I cooked breakfast, I thought about how many Halloweens I've totally overeaten my kids' candy.  (Almond Joy is my favorite.)  I'd continue to eat lots of candy over the next several days. Then, to satiate my guilt, I would eat "real" food, even though I wasn't hungry.  Since I seem to have trouble stopping the candy-eating, this new system of "just don't even start" really worked for me.  I hope that some day, I'll be able to enjoy a couple pieces of Halloween candy and stop there, but I'm just not at a place where I can do that yet.  For now, I can honestly say that I didn't miss eating candy last night (and at the 2 or 3 other Halloween parties we attended).

Happy Halloween!

I've still not started a consistent exercise regimen.  My oldest has found some tough workouts on YouTube she wants me to do with her.  I've put her off for three days now, so today's the day!

Whole30 Challenge 2nd Week

Days 8-13

I'm just about at the halfway mark!  Here's a bullet-point of what's up.

• Although I'm feeling hungry more than in the first week, I'm still only feeling it 2-3 times per day.
• I'm sleeping better.
• Pre-packing meals is a must.  I've been able to wing it with leftovers and tuna, but need to be more purposeful in meal planning for to-go meals.
• Did my first eating out yesterday.  For lunch, I had an "Unwich" from Jimmy Johns.  The family went out for dinner, for the first time in a long time, at Chipotles.  I ordered a salad with chicken, fajita veggies, salsa and yummy guacamole. 
• I need to increase my activity levels.  The first week, I was in pain with my pinched nerve.  That pain has resolved (could be diet, chiropractor, time, pain reliever or any mixture of those things.) I have no excuse to not get out and exercise.  I actually love it, but the getting out is the toughest part.  I do have a couple of workout buddies now, so that will help.
•  I'm drinking much less coffee.  Just one or two cups in the morning, then I don't feel like I need it any more throughout the day.

Heading into the second half, my major goals are:

• plan all meals for the week and prep to-go foods
• get out and walk/jog 20 minutes every day
• practice yoga twice per week

Onward!  For my friends who are also on this journey, how's it going?