A wonderful friend of mine from Mississippi sent me an email the other day entitled 2012 Handbook. An excerpt from the email is as follow:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E’s — Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2011
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 10-30 minute walk daily. And while you walk, smile.
It was #3 that grabbed my attention since my health and diet have been on my mind so much this year. I thought , I should write that out and tape it to our refrigerator!! We are eating a lot more fruits and raw veggies than we were previously. And I like it! I really do! Fresh berries are so much more yummy and good for my body than Oreos! lol.
But I began to reflect on the some of other ones on that list as well that pertain to diet and exercise.:
1. Drink plenty of water… there is lots of evidence, both scientific and anicdotal, that drinking more water is good for us. Being properly hydrated helps our mood, helps our cognition, aids digestion, helps our muscles be more efficient and aids in the elimination of waste from our body.
2 . Eat breakfast like a king, lunch like a prince and dinner like a beggar. … Breakfast is called just that because we are breaking the fast that we have been undergoing overnight while we sleep. It’s the meal where we give our body the fuel, yep the FUEL , that we need to do all of our daily activities. You don’t set out on a long day of errands with a gas tank on empty now do you? So don’t do that to your body either! Filler up with a full tank so your body can function at peak performance! Lunch should be a recharge… only fill up as much as you need to sustain you for the rest of your day’s activities. And the evening meal should be your wind down. Don’t load your intestines up with heavy foods before bed. Do you fill up your gas tank with high octane fuel before bed and leave it idling in the garage all night? What a waste that would be. Don’t do it to your body either!!
10. Take a 10-30 minute walk daily. And while you walk, smile. … Move that body!! Stretch those muscles get that heart rate up! Even if for just a few minutes at a time. I work from home and my, um , expansive, hind quarters are parked in a comfy leather computer chair with arm rests most of the day. But I make it a point to check myself. I get up and walk around at least once an hour…. I walk to the front of the house to see what the neighbors are up to, I move laundry from the washer to the dryer, I spend a few minutes with the dogs or go get another glass of water. Anything at all to get up and move!! Push a broom, pace the house, go check the mail. Whatever, just get moving! If you don’t burn that fuel you are giving yourself daily, it ‘s gonna get stored… Just like mine did… You’re gonna end up with too much “junk in your trunk”!! lol. and for goodness sake,…. smile, laugh, giggle, guffaw! Laughter is good, so good for the soul!! 🙂
Ok that’s it for now. But let me leave you with two things this evening.
1. A web site … PaleoHacks
2. A video Paleo In a Nutshell
I watched an interesting segment on ABC’s World News with Diane Sawyer last week. It was on food labeling… particularly the term “whole grain”… Since our doctors and our government schools and advertising have been telling us for a number of years that “whole grains” were good for us , I have noticed a dramatic rise in labels shouting various products “whole grain” goodness at me. I used to believe what I was told. It says ‘whole grain” so it must be, right? But what does “whole grain” really mean? According to Wikipedia it is ” cereal grains that contain cereal germ,endosperm, and bran, in contrast to refined grains, which retain only the endosperm.”. Oookay. So what are the FDA guidelines for product labeling for ‘whole grain” or “multi-grain’ for that matter? Erm, well, there aren’t any. Companies can claim pretty much what they want and basically they hope you don’t read labels. Ingredients are listed on the back in order from the most to the least. But you have to read carefully as both the entry for ‘whole grain’ in Wikipedia as well as World News blog on the subject entitled A Guide to Decoding Ingredients on Grain Products both point out. Wheat flour and whole wheat flour are not the same thing. Wheat flour is refined white flour and whole wheat flour is whole grain, wheat flour. Confused? Yeah me too. The world news blog gives some helpful terms that are frequently used and what they really mean so if you are searching for that “whole grain’ bread you will at least know which ones arent the real deal . Which is pretty much most of them *sigh* All those years I ate, and made my kids eat, wheat bread thinking I was doing a good thing. I was not. That bread was made from flour that was just as heavily refined as the white bread.
We have gone grain free at our house as part of our transition to the Paleo/Primal lifestyle. and it has NOT been easy. I knew it wouldn’t, but we have come face to face with just how much of what we ate on a daily basis was grain based. Quite a staggering amount it appears. I’d like to say I feel better now that we’ve gone grain free but the jury’s still out on that. I am still going through withdrawals. And we’ve had some slips like the day we were out running errands last week and were starving and ate at Hardees. I ate that big ole burger, bun and all. I’d like to say I am repentant and remorseful… but yeah still working on that too *wry grin*
I am discovering that eating truly healthy… staying away from processed foods and eating foods that are as close to their natural state as possible is not cheap! I priced meat from farms that are hormone free and grass fed. Wow!!! The price is about 2 to 3 times higher than meats in my local grocery store! So that portion of this project may never come to fruition. But I do want to find local suppliers such as a farmers market for fresh fruits and veggies and we already buy local honey. I am also trying to talk Roy in letting me get a chicken or two for eggs. He’s not sold on that idea yet.
At any rate…. I am learning more and more to read carefully what I am buying and to do more investigation on things. Things many times are not what they seem to be.
… or in my case, 100 pounds, begins by taking the first step.
So far I have … 1. increased my water intake to 6-8 12 oz glasses per day
2. decreased my caffeine intake to 2 cups of coffee in the morning
3. cut grains from my diet.
What I haven’t done yet : 1. increased my level of exercise
2. Tried any Primal recipes
But at least I am moving in the right direction. 🙂 I think the fact that I am craving those grains is actually a good sign. Even my husband admitted to me this morning that he is craving doughnuts this morning which is unusual for him as he generally doesn’t crave sweets of any kind.
Also caught an interesting vid on YouTube this morning by way of a FB post by Julian Lennon.
Check it out here please? Video. I posted it also on my FB page so if you are one of my FB buddies and you already saw it then just ignore the link , lol. But if you ignored it there *glare* don’t make that mistake twice. It’s a good use of your time, I promise.
And in other news, my daughter Heather gave me a link to the Food Renegade site. There is a boat load of info there folks!!! Not as much as Mark’s Daily Apple, mind you, but still. I could dive in here and not resurface for days, lol. One page I found helpful since I am a ‘newbie’ to the idea of eating food that is as close to it’s natural or raw state as possible is the one entitled Newbie Tips
That’s all I’ve got for now gang. I’m still a bit over saturated with the info. Trying to process what I’ve been reading and adjusting my mindset to be more proactive about a lot of things in my life, not just the food. 🙂
In betwixt work work and um, more work, I have been trolling the web like some half crazed info-junkie trying to understand this journey I am gearing up for. I want to be sure I am well prepared to begin so I don’t set myself up for failure.
I have had a few people ask me what made me choose not to go with eating clean. My main reason is the grains. I’m ditching them. All of ’em. Cold turkey. And the clean eating crowd says to get a quarter of your daily servings from… grains!
It is almost a mirror image of the USDAs My Plate …
Having seen the documentary Fat Head (I mentioned it in an earlier post. You can find it on Hulu.com) and done some reading at Mark Sisson’s site I decided to remove grains from my diet. So instead I want to be eating like this:
It bears only the most basic resemblance to the food pyramid we grew up with in school. In fact the only resemblance is … they are both pyramids
And there the resemblance pretty well ends. But having grown up on the Pyramid, it’s what i understand well so the Primal pyramid works well for me. visually.
The other major decision I have made is go primal rather than paleo. I believe in the Paleo diet but I’m part mouse – meaning I love my cheese. Going cold turkey on dairy makes me break out in a cold sweat, get the shakes, and huddle in the corner whimpering… Seriously. Roy and I have already cut back on dairy. I gave up cow’s milk a few months ago and can’t say I miss it since I drink Almond milk. I like the taste better :). I’m not a tremendous yogurt eater either or cottage cheese or sour cream. Just good old cheddar is my biggest weakness, though a nice chunk of smoked Gouda is divine. Anyway, you get my drift. Paleos don’t do dairy so this was going to be a big stumbling block for me. Primal says you can have some dairy… in moderation. So I wll have to cut back but I don’t have to give it up entirely *whew*
Cause I can tell you right now, going cold turkey on the grains is going to be a challenge enough! My body is addicted to them. I’ve been indoctrinated all my life about the wonderful benefits of grains! I love a good southern melt in your mouth, slathered with butter (or saw mill gravy!) biscuit and the smell of a fresh out of the kitchen warm Reuben sandwich makes me salivate. Oh and pizza!!! Thick crust pizza… yum!!! Of course let’s not forget all those breakfast cereals, breakfast bars, Little Debbie snack cakes, Hawaiian Bread, burritos, tacos.. oh the list goes on and on of things that are grain based or have grains in them.
So anyway, I’m gearing up for our first official Primal grocery trip later this week. It’s going to be quite an experience.
Happy Monday everybody~
So it appears, at least for the time being that MFP has become my new FB. I can’t stay outta there, lol. I keep trolling the boards and reading – reading – reading. For someone starved for information on what’s out there, what’s been tried, what works, what doesn’t work etc – it’s like a free for all feast!! And I am gorging myself!!
Yesterday I asked about coconut oil. I have been reading that it is much better for you than vegetable oil and canola oil. Someone directed me to Tropical Traditions and said I can also get it in my local health food store. Temple isn’t big enough to have one of those. We just got our second (and only major) grocery store about 2 years ago. So I’ll have to go to a neighboring town or order online. For cooking I need the expeller pressed type since it has a neutral flavor. Folks use it also on toast and in their coffee as well. So I’m excited to give it a go. Just need a good paycheck because it’s pricey. But everyone says it lasts a long time.
Today was a day of more new discoveries. Two major ones to be exact. Since I have still be mulling over the East Clean diet I mentioned in an earlier post, when someone mentioned The Gracious Pantry as being a good starting place for someone new to clean eating, I looked it up. I poked around a bit but I’m not heading there I don’t believe. I believe my path lies in a different direction. But I thought I’d post it here for anyone who might feel that is their path.
Which leads me to my second big discovery of the day, and the one I’m pretty darned excited about!! *drum roll please* Some one posted a link to Mark’s Daily Apple. and not just a link to the site, a link to a specific article he wrote… here!!! It was my “Ah ha!” moment. That pivotal point where my path toward health takes a definitive step… a purposeful step forward. I feel invigorated, excited, motivated. I think this is my direction, my path; and so my mind fast forwards – envisioning myself healthy again, more mobile again, less fearful of what tomorrow holds. I see such possibilities and I’m pretty darn giddy right now. Of course I still have a long way to go on this. And I may delve into this and at some point decide that this is not my path. But so far I don’t think so. Along that same path you can also check this out for more info on a Primal/Paleo Diet
So follow me on my path if ya like 🙂 I’d love some company. I’m going to keep posting on other information I find, even if it’s not part of my ‘path’ because I love finding out new things and it will also give me my own personal references to other info if my path leads to a dead end.
Here’s to Health and happiness~
Good morning!! I’ve had about 4.5 hours sleep thanks to my dog Jack who had to go out at around 3:45 this morning. I couldn’t go back to sleep so I got up and went to work on an appraisal order I have due today. Taking a break for a few to decide if I want to try to go back to bed for a nap or just stay up and keep working. Jury’s still out on that one.
But while I was pondering, I went to My Fitness Pal and updated my Food diary. You can see it here, if you care to. I got the site from my daughter Heather who had posted about it on her FB… thanks Heather. It’s a free site and you can customize your goals and keep a food diary and exercise diary to track your progress. I think the food diary will help me tremendously to see in black and white what I am eating and how many calories. It also tells you how much protein, fat and carbs you are getting from your food choices. I had to guesstimate my weight since I don’t have a scale but hope to pick one up somewhere soon so I can find out my actual weight and track my weigh loss.
The site gives you goals based on how much you want to lose each week and how much you want to lose overall. I am not focusing too much on the calories. I am going to focus more on the carbs, protein and fat I eat. I want to limit my carbs and try to choose good carbs. Not going ot get too excited about fat though I am going to try to not be eating a bunch of fat laden foods, lol. I am hoping if I can up my veggies and fruits and drink more water, less caffeinated beverages and start walking regularly, that the weight will begin to drop.
Ok.. jury’s in… this gal needs a nap!!! Later folks. 🙂
I’ve been doing a lot of thinking since I watched Fat Head. I look at my body in the mirror and I literally HATE what I see. and I’m astounded as well. I used to be thin. What the hell happened? I weigh over 100 pounds more than I did at 18!! Yep over 100 pounds… and I weigh about 75 pounds more than I did , oh 7 years ago. How did I get here? Why did I get here? But most importantly… How do I get away from here and STAY away from here??!!!
So I’ve been working Google over. I’ve read about the Eat Clean Diet and even know a gal that has done it and she’s lost over 100 pounds in the last 2 years. The book costs about $20 but I bet I can find it on Amazon used for less. But I’m afraid it’s too ‘complicated’ for me. I’m all about convenience and that’s what processed foods give me … the convenience to grab and go or nuke it and go. But have you read some of those ingredient lists??? Chemicals I can’t even pronounce so not sure how my body digests them. Can I stay away from those convenience foods? And I have to get hubby on board, cuz he does all our cooking so it has to be something I can convince him to do or I’m sunk!! And what do I do if I have questions or need help?
I also found one today called Beyond Diet. They will give me lifetime access to their online community and all the tools to learn what foods are actually good for my body and which ones aren’t, how to determine what kind of metabolism I have (so they say), recipes and shopping lists all for $47 *their words not mine* Sounds good. I need all the coaching I can get but I’m pretty broke so I’m hesitating on the $47. I watched their presentation and took 2 pages of notes. The presentation had a pause button but unfortunately not a rewind button, lol. It was good information. Just a lot to process and without the tools to implement it , not sure it’s gonna help.
I’ve got to find something that isn’t a “Diet” but is actually a life change and one I can stick with for LIFE. And it’s got to be something hubby will embrace too.
In the meantime, I’m drinking lots more water and less caffeine. Haven’t walked any lately. One reason or another on that that just means I’ve been doing a lot of sitting… not good.
Never did go pick up the RX for the potassium. I’m taking the otc one I got at Ingles for the moment since the RX is $26. Haven’t really been taking that blood pressure -diuretic combo either. I only have a 30 day supply, then what? We don’t have insurance so not sure how I can get any more.
I’ve got more questions than answers still.
Happy New Year!!!! …. Let’s hope it’s an amazing one!! I ended 2011 by searching for and finding a documentary movie my son had implored me to watch .. .oh about a year ago. He had said it was called Fat Head and asked if I had seen Super Size Me. I said sure did. So he told me then you definitely need to see this.. I said great. I’ll look for it! I tried to find it on my cable network’s On Demand programming, didn’t find it and then promptly forgot to keep lookin’ *shame on me*
Well last night while pondering what 2012 held for me and what changes I would need to make to ensure that 2012 is much more healthy and happy than 2011, I remembered that documentary. So I did a Google search for it and found it here. It was long…. especially for someone, like me, who rarely watches movies anymore because they are too long and I don’t want to sit still that long! *lol* This is LONGG. but hey, there’s a pause button on it which I used with great abandon. In fact before 2012 even got here, and about half way through the documentary, I went to bed… Woke up this morning and picked up where i left off.
Now I am kicking myself for waiting this long to check it out. *ouch* But what the heck! What a way to start my new year. Get informed. I watched Super Size Me oh a few years back. I thought the idea had some merit on the surface of it but I didn’t change anything I was doing based on that documentary. And I don’t know what changes I am going to make now, yet. But this documentary definitely gave me some serious thinking to do. I think I may give his idea a try like he did and see if I get similar type results. Don’t know yet. Not keen on playing games with my health…. oh wait… That’s what I have been doing for years *sigh*
What I do know is I don’t like the way I look, and I REALLY don’t like the way I feel physically. But what is the worst is I HATE how the way I look and feel physically makes me feel emotionally.
My new day today began with information… along with my Prilosec tablet and large glass of water for my gastritis. Oh and hope… I got lots of that.
Oh and here are few pics for the heck of it.
Off to take my blood pressure pill. Happy New Year!!!!
2011 was a lot tougher than I had hoped it would be… and a lot longer. It seemed to stretch out in to infinity with no sight of exit. One day melted into the next and often I couldn’t discern a difference. Wake up, work ,eat, sleep. Get up and do it again. I survived it but I can’t say it was pretty. Looking at myself in the mirror the other day, well I’d say it was down right uuugggly! *sigh*
Had a health scare the other day that sent me to the ER. Turned out to be gastritis, or so the ER doc said. What it wasn’t is heart trouble. Yea me?! While we were there. my hubby chimes in about my calf cramps I keep getting. ER doc looks at my legs and says i have edema and comments that my BP has been elevated since i arrived. I told him it’s always elevated when I go to the DR since i don’t like hospitals or going to the doctor. He seemed to be unswayed by my explanation. He looks at my bloodwork and noticed my potassium levels were low. Apparantly that is what is causing my cramps when I walk. So he prescribed me an RX for potassium and one for a combo BP med with a diuretic. For the gastritis he told me to take OTC Prilosec and antacids.
I’ve been taking the BP med for a week. The first day I wore out a path to the bathroom but it’s been fine since. Haven’t gone and gotten the RX potassium yet. They were out and had to order it in. So I bought just some over the counter potassium tablets and take one a day. Guess who’s leg cramps have gotten much better? Mine!!! Yea!!! I had been trying to walk each day some and I chronicle it on Runkeeper but each time I walked I got cramps so I was getting really discouraged. I haven’t walked in the last few days but hope to again in the next day or so. The last time I walked I was almost home before my right calf started hurting so I am hopeful.
I am hoping in 2012 I can find the path back to being healthy. I’m in my 40s now and I’ve got to get a grip on my weight before it does real damage to my health … and thus is the name of this journal. The Winding Path… because I don’t have a clear plan yet. I’m just going to begin and see what each new day uncovers so that by the end of 2012, I’ll be a better me! 🙂
Cya in 2012 gang.