Days 2 and 3! Today is day 4! Losing weight and feeling good!

Days 2 and 3 were tough. Eating carrot and ginger soup again on Day 2 was difficult, and the Spicy Coco Vegetarian soup on Day 3 wasn't much better. I felt tired both days, almost like I was coming down with something. I was weak and slept extra both days. According to "The Plan" this is to be expected and is a good sign that your body is restoring itself. But wait- I haven't told you the best news yet!

Day 3 I woke up and lost 4 pounds. Yes, 4 pounds. Most likely water weight from inflammation. My body was probably busy restoring itself and bringing down the inflammation and kicking out toxins, which is why I was tired. Today is Day 4, and I woke up today and lost another 2 pounds. That's six pounds down!!! Wow!

 Day 2 is flax granola again, carrot ginger soup and mixed greens with leftover broccoli, a pear with some almonds, and leftover kale with vegetables with brown rice and pumpkin seeds.

Day 3 is flax granola again, baby romaine with avocado, pumpkin seeds, and spicy vegetarian soup, almonds, and chicken with Italian herbs and orange zest with roasted winter vegetables.

Day 4 (which is today) includes cheese, wine, and dark chocolate. Yeah! flax granola/blueberries, leftover roasted winter vegetables with mixed greens and pumpkin seeds, carrots with homemade hummus and for dinner (which I am going to go make now so I'll let you know how it turns out) chicken with mango cucumber salsa, mixed greens with carrots and avocado, steamed broccoli with orange oil and chili flakes. I am also drinking 132 oz of water a day and adding extra water if I exercise (which I did today) or if I drink wine.

I will say those were some of the 3 hardest days of my life. I was tired, and had cravings for different foods that weren't on the menu, and didn't really enjoy either of the soups that much. Maybe its just me and I'm not that much of a soup maker, but the spicy vegetarian soup wasn't that great either and I had to force myself to eat it. Each day is prepared so that you are eating enough calories, fiber, and proteins (from vegetable and meat sources) and also designed so that you aren't hungry. Even though I didn't enjoy all of the foods, I was by no means starving myself. The plans are also designed to have totally non-reactive foods the first 3 days so that your body can catch up and restore itself. It seems to be working.

I can eat as much cheese as I want now, and am allowed to have chocolate and wine as of day 4. Believe me, I am not starving and making sure to eat until I am full. I have really enjoyed the roasted winter vegetables that were dinner on day 3 and lunch today on day 4. I am learning lots of interesting things such as that pumpkin seeds have 9 grams of protein per ounce which is why they show up on the daily meal plans so much. Also, I learned yesterday from checking out Lyn Genet Recita's facebook that she recommends that you eat meat or fish proteins a certain number of times a week to prevent having reactions to them. For example, she recommends that you eat fish not more than once per week- this is another thing I was eating every single day (much like the spinach). I seem to get on a kick and like a certain food, and then eat a lot of it. I need to include more variety in my diet, and I think that this will help me do that.

I've learned a TON already! Stay tuned as I continue on this wacky journey! Stay healthy and happy my friends!

The Plan Day 1

Day 1 of The Plan is pretty hard. I won't lie. The first three days are detoxing your body and if you've read my previous blog about the last time I went through a detox then you'll know that your body is fighting cravings. Lots of cravings!!! Especially for sugar (which could be due to a build up of yeast in your body. A build up of yeast can cause sugar cravings).  After the first three days, the menu is more generous as you can eat chicken, cheese, wine, even dark chocolate. The first three days are possibly the hardest. Especially if you hate carrots.

Breakfast was flax granola (made myself) with whole flax seeds, blueberries, and coconut milk. I actually like flax granola and it is nice for me to have a breakfast food I'm not allergic to (being all the gluten issues I have). Lunch was carrot and ginger soup I made ahead of time a few days ago. Jacob (my son) thought it was good, but I could barely stand the taste of the carrots. Also I ate broccoli with orange oil, mixed greens pear, part of an avocado and pumpkin seeds. An apple was a snack, and then for dinner I had to cook for the first time sauteed kale with vegetables, and put spicy coco sauce (a recipe provided by the plan) on it. Beet and carrot salad (yuck!) was also with dinner.

 This was definitely not an easy meal plan today- it does get easier, especially after the first 3 days as you are allowed to eat more items.. I guess we'll see what the value of it was at the end- because that's the only way to know whether something was worth all the trouble. To give it all you have and put the time into and see. 20 days is not a long time to eat healthy at the very least and try something new.

One day down, nineteen to go. Follow along and join me on my quest! They'll be ups and downs and a few nervous breakdowns I'm sure, but it promises to be an interesting journey! Stay healthy and happy my friends and stay tuned!

Food is everything

For the past week, I stopped eating spinach and eggs. Two foods mentioned to me by my PCP (and referenced in the book The Plan that I’ll get to in a minute) that can cause some people to have weight gain due to a chemical reaction inside your body. I have lost 6 pounds this past week! Every single day this week previously- since my birthday last week, Easter, and throughout every day, I have lost some amount of weight from ½ a pound to a pound and a half. Every single day. So what was different? I am not eating less- if fact I ate more of the things I liked over Easter and my birthday. I am not working out more- In fact, both my doctor and The Plan recommend no more than 4 days a week, so for the past two weeks now I have only gone to the gym 4 days. The deciding factor: Spinach and eggs. I am allergic to spinach, for sure.

 

What kind of dirty trick is that? Tell someone to eat healthy- but little do they know that any food- no matter how “healthy” it is- can have a negative reaction inside your body. Lyn Genet Recitas, author of The Plan, writes all about her findings. She has studied and helped countless people who couldn’t lose weight, had bad arthritis, and couldn’t get pregnant, were diagnosed with Crohn’s disease, and so on, and so forth. What if food is everything? What if food is the source of 99% of our problems? What if our bodies, each different, when processing food internally, has reactions to innocent foods such as eggs and spinach. And then, the reaction doesn’t show up on our skins or as a belly ache- what if we are having “reactions” to food each and every day but don’t realize it. Every acid reflux or weight gain or acne could be a sign that your body is “reacting” to something that you ate. What if you could find out once and for all what your body reacts to- wouldn’t it be worth doing anything to find out? What if it could drastically reduce your inflammation and make you feel better? Forever?

 

Lyn Genet Recitas has been studying nutrition and holistic health for 30 years and has treated countless patients. She writes, “I’d been studying all the research on inflammation, so I knew that Inflammation happens instantaneously. …I knew inflammation was the basis of all disease, and that it had been linked to weight gain. ” As she goes on to explain, it’s all about the chemistry of your bodies. Not how much calories you eat- if the foods you’re eating “burn clean” or do not have a reaction, then you won’t gain weight. Gointrogenic foods, she explains, have been shown to interfere with thyroid function. Eating these foods raw can cause serious issues- guess what is an example of a gointrogenic food that I was eating raw- every day!!!!-  spinach. I had been eating raw spinach and strawberries (also on the list) almost every single day. I recently just found out that both of my parents (who both have a TON of food allergies) are both allergic to strawberries. My mother is also allergic to gluten like me, and she is also allergic to mustard which is another highly reactive food. My father is allergic to salmon which is another food found to be reactive with people. Her studies and research found that 90% of her clients are highly reactive to farm raised fish, deli meats, sushi, hot dogs, bagels, corn, and thick crust pizza. 85% react highly to hard boiled eggs, shrimp, turkey, eggs, eggplant, greek yogurt, salmon and the list goes on and on.  The only way to find out what foods work for you and which ones do not is to do “The Plan.”

 

Oh yes, we could all go to the allergist and be tested- and I’m sure that would help us to discover some of our reactions- but it wouldn’t show them all. The spinach does not have an allergic reaction when coming into contact with my skin. It is when it is broken down and chemically released into my body that it starts to block my thyroid and also cause inflammation. Some food items will only show up once digested. The plan has a 20 day special meal plan with the first 3 days being a detox. It is designed so that each meal is chemically balanced to restore your body and allow it to heal while you introduce different items one at a time to discover which ones you have a reaction to. It is 20 days of eating things such as Kale and carrot ginger soup. I won’t lie to you- it seems like a daunting task, and you had better have 20 days where you have the time to cook yourself special (if not sometimes unappetizing) meals and not eat out. Not until day 18. I will also mention that the book is geared to mostly people 35 and above- food allergies and triggers worsen after 35 and people become way more sensitive to food which is why it is geared for that age group. There are examples of people my age in her book who have used it to figure out what things they are allergic to. I believe anyone of any age would be greatly assisted by this book- especially people suffering from certain illnesses- just keep in mind that as you age, you will need to do this again because the food allergies will change.

 

The plan has already helped me and I haven’t even started it yet. I lost 6 pounds this week just from cutting out a few seemingly harmless foods that reacted with my body chemistry. I believe that all along- all of my health issues and weight gain- have been tied to food. First the gluten and now other foods as well- there are probably more and will be more as I grow older. I thought that once I discovered my issues with gluten and had my big epiphany, that I was on my way. It didn’t occur to me I would have other food issues. What if I can figure out all of the foods that are reacting negatively? Not only will I fix my weight issues, but I could possibly eliminate my cortisol and thyroid issues as well. Who is to say that those things aren’t reacting out of a chemical imbalance in my body? Who is to say that fixing these issues and reducing inflammation won’t save me from having a hip or knee replaced later in life like some of my other family issues? Who is to say that it won’t reduce my chances of getting cancer? How can I afford to not find these answers?

 

Food is the best medicine says Hippocrates- what if it is also our worst disease?  What we know about medicine seems to be very little. The more I learn about myself, the more I believe that. Since I’ve started to write this particular segment, I’ve gained a pound one day and then lost it and then gained another a different day, then lost it again. So the question is: what was I eating those days that I had the inflammation that resulted in the weight gain? What was the difference? Something (I think it may have been milk) caused my body to freak out, gain a pound, and I had a headache the next day. The guessing game of what my body is or isn’t reacting to is making me nuts. Sunday I start the 20 day plan. I will try to post on my blog as much as I can during those 20 days to give you all an update. The first day is whole flaxseed granola with blueberries, carrot and ginger soup with salad, and roasted kale/vegetables for dinner. It should be interesting to say the least!

 

I would have thought that holistic health was a joke a year ago. I would have laughed if someone told me I was allergic to gluten or that other foods could be causing my problems. But I know this to be true- so the question is- what all is affecting my health? Is it just food? My body is obviously stubborn. It’s kind of funny- when you think about it- my cells, my very DNA, is programmed to be different. To be stubborn. It’s like my body says, “Oh yeah, go ahead eat that bread! I’ll do what I want! I’ll show you!” My very ‘being’ was created to be a pain in the ass (that makes a lot of sense to those of you that know me, I’m sure J )  But seriously, what all foods or environmental things are affecting me that I don’t know about or don’t realize?  I’m about to embark on a difficult journey to find out. Wish me luck! Stay happy and healthy my friends!

 

Tired

I went to see the doctor last week. My PCP said that my cortisol levels are still high. He said it is likely I have some sort of adrenal glad malfunction, but it’s really beyond his specialty. I will have to wait until my appointments with the two different endocrinologists I have scheduled in a month. I have to have some more blood taken to check some hormone levels. I guess we will see whether the dhea or testosterone is affecting anything or not. Meanwhile, the Rhodiola rosea (similar to ginseng), omega 3 fish oil, and tonakli extract (recommended by Dr. Oz) do seem to have had an effect on my cortisol. Here’s some interesting info on the Tongkat Ali discussed by Dr. Oz “they look for a lot things in blood work when women are exhausted and it very well be cortisol-testosterone exhaustion. Cortisol goes up and testosterone goes down which can lead to exhaustion. Low testosterone is not just a problem for men, normal testosterone levels should be anywhere from 8 – 48, Michelle’s testosterone level was 7. Testosterone level of 7 is a sign of overall exhaustion says Dr. Talbott and some things to do to bring the testosterone back up to a normal range is to eat healthy, exercise and recommends a supplement for testosterone Tongkat Ali. Michelle plus 10 other women were also confirmed with pre diabetes.” http://dailyhealthweb.blogspot.com/2011/12/dr-oz-tongkat-ali-testosterone-booster.html

 

My PCP feels the fluctuations in gaining and then losing weight are due to other food allergies; ones I haven’t figured out yet. This makes sense because both of my parents have a lot of food allergies. My doctor and his wife read this book called “The Plan: Eliminate the Surprising "Healthy" Foods That Are Making You Fat--and Lose Weight Fast” by Lyn-Genet Recitas.  It is a 20 day plan to help you figure out which healthy foods don’t actually agree with you as an individual. This is extremely interesting to me because I have said all along that certain foods just don’t agree with certain individuals. I have said and felt since my experience with gluten that each person has foods that may not agree with you individually, and you may not know it. Hives or indigestion may appear or they may not. Reactions may be happening inside your body. Acid reflux is one example of such a reaction. I have been experiencing some acid/throat issues and I have to believe its due to some food I’m eating. Lyn Genet Recitas says about her book, “Foods that are revered by traditional weight loss programs, such as turkey, eggs, cauliflower, beans, and tomatoes, may be healthy in a vacuum, but when combined with each person's unique chemistry, they can cause a toxic reaction that triggers weight gain, premature aging, inflammation, and a host of health problems including constipation, migraines, joint pain, and depression.”

 

I think keeping a detailed food journal, writing down everything I’m eating, and eliminating foods one at a time to see what reactions I have or don’t have could really be useful. I’ll let you know what else the book says after I read it. It should be interesting. One specific food my doctor asked me about is spinach. Apparently, people with severe thyroid disorders have bad chemistry with spinach. About a month and a half ago (around the same timeline of when I started having issues) I began eating spinach every day for lunch. I love spinach and have been buying loose leaf spinach to eat as salad for lunch. Coincidence? Another possible food issue is eggs- for a long time I was just eating a protein shake for breakfast in the morning. When I realized that I wasn’t eating enough calories in a day, I started to eat three eggs for breakfast in the morning instead (you have to remember I can’t eat bread or most cereals. Just eggs and fruit really. Yogurt. That’s it). Have the eggs had an effect? I had a really difficult time losing weight when I was eating gluten, thinking I was eating healthy, and exercising. It wasn’t until I eliminated it that I was able to lose weight at all. Dr. Oz discusses food allergies and how they can cause weight gain with an author by the name of Mark Hyman who also has a 3 week allergy free diet book. http://www.doctoroz.com/videos/anti-allergy-diet?page=3#copy

 

I think that the past month has been a combination of stress/ high cortisol levels, possible food allergies, and also me not eating enough. The past three days due to Easter and my birthday, I have pretty much eaten whatever I wanted, taking in way more calories than I usually do. I lost a few pounds (figures) and I haven’t been to the gym in 4 days. So. Someone going through a plateau would not have these results. This is clearly an issue of my body (once again) not acting like normal people’s bodies and doing whatever it wants. I am not getting enough of some nutrients that my body needs which is why when I finally eat more, I lose weight.

Allergies to food items result in antibodies that cause inflammation and weight gain. My hashimotos thyroid disease is detected because of ANTIBODIES that are not supposed to be there. I wonder why that is? I have long thought it was due to the gluten (which is a proven fact in the Wheat Belly by William Davis that gluten allergies will cause hashimoto’s disease due to this reaction from your body causing antibodies).  It would make sense that gluten wasn’t the only thing causing my body to freak out. I will repeat this for the last time. This is not a plateau. My doctor agrees that it is not a plateau- in fact he thinks that most of the problem is food allergies more than cortisol or anything else. At least that one single person knows me and understands what I am going through. He and his wife did the plan to also figure out what unknown foods were holding them back.

To all of you that have normal bodies with normal reacting thyroid and metabolisms: Please stop telling me this is a plateau. Also please stop saying “well it took you 10 years to put on the weight so it only makes sense it will take you a long time to lose it.” YOU ARE FORGETTING THAT THE WEIGHT GAIN WAS DUE TO MY THYROID IN THE FIRST PLACE. This is a really insulting thing to say. I wasn’t sitting around eating a bunch of fucking pizzas and ice cream and woke up one day and said “Oh geez, wish I wasn’t so fat!” My thyroid freaked out and gained lots of weight and it was totally out of my control. Let me define plateau for you now. So I can stop losing my mind. “It's normal to shed pounds quickly at the outset of your weight-loss program. When you cut calories, your body releases glycogen, the storage form of carbohydrates found in your liver and muscles. When glycogen is burned, water also is released, which results in substantial water weight loss that accelerates your positive trend on the scale.
Despite this initial success, you are likely to hit a plateau because you lose both fat and lean tissue when you cut calories. The lean muscle mass slows your metabolism. Since the rate at which you burn calories declines, you need to either increase your activity or cut calories again.” Read more: http://www.livestrong.com/article/381752-weight-loss-plateau/#ixzz2PBRm716C

Cutting calories isn’t my issue here- in fact, my doctor agrees I’m not eating enough calories or protein. I also know that lean muscle mass is critical to losing weight and is something that I have focused on for many months yet am having a hard time putting on more lean muscle mass. The reason for my weight loss wasn’t because I went on a diet and cut calories so now I’ve hit a “plateau” and need to work out or cut more calories. I started losing weight when I stabilized my thyroid. I next cut out gluten and was working at they gym. I increased my gym exercise. That is why I was losing weight. It wasn’t because I was doing a diet and needed to add in some exercise or “fell of the wagon” and stop eating chocolates and wine.

In fact, working out 5 days a week 2 hours a day may have been too much and I have cut that in half the past two weeks. More exercise or cutting more calories are what is recommended for a plateau. Gee, wonder why I didn’t’ think of that????!!@  Now, I recognize and agree that after a certain point (six months is what livestrong says, and that is where I am) you are not going to lose as much weight or see the same amount of success as you did early on. I get that. I’m not going to lose the 16 pounds I did back in November when I first quit eating gluten. What I am saying though, is that something isn’t exactly right. I feel it in my bones and I know it my soul.  Any normal person eating a 2000 calorie diet working out 5 days a week with no food allergies, no thyroid problem etc. etc. would be steadily losing weight each week.

I’m so tired of trying to figure out what’s wrong. I’m more tired of trying to explain it to people to have them not understand. Most people think this is just a phase or something “normal” that I was going through- the thing is, I’ve never been normal. Any of you with normal metabolisms and normal bodies need to treat yourselves properly. Eat well, go to the gym, take a walk- live your life. Because you can. If you need to cut calories- do it! Don’t sit around eating donuts complaining about how you have constant indigestion. Do something about it! Be appreciative for the fact that you can do something about it in a simple and efficient way unlike the many thousands of people suffering from thyroid problems or other issues that is beyond their control. Many people have health issues beyond their control that keep them from exercising (such as arthritis) so go out there and live your life! You owe it to yourself!

Frustrated

So the past couple weeks I haven't posted. February was very difficult for me. For some reason, I gained several pounds back in the middle of the month. I managed to lose them again, and did manage to lose a total of 7.5 pounds for February (which was good) but it was a real struggle. Nothing in my diet had changed. I am as dedicated as ever to eating and living a healthy lifestyle. Some may say well "you probably put on some muscle, yeah that's all" or "you put on some water weight, that's it." If that is true, than why is happening again in March? I lost 3 pounds the first week of March. I was off to a great start. The next week I gained them back and haven't been able to loose them since. I have tried water pills (in case it was the water weight) and if I truly was putting on more lean muscle mass (which is the goal) I would be promptly losing weight after because lean muscle burns more fat. So WTF???

 

 

Yesterday, I almost gave up. I figured hell; I made it from a size 26 to a size 16- that was further than I ever thought I would go. And I was just so tired. Work has been extra stressful this past week which is not good since I am pretty sure it is jacking up my cortisol. I suffered a major disappointment when Half Price Books decided not to put in a new store in our area, severely limited my ability to move up. I have been working out 5 days a week, doing cardio for at least an hour each day, with weight lifting 3-4 of those days including seeing a personal trainer each week. I went to my sh'bam and yoga class yesterday even though I was tempted to just to take a nap, eat some chocolates, drink some wine, and call it a day. I love my sh'bam and yoga instructors and I know that I will be missed if I don't go which motivates me not to miss those classes. (Thanks guys for the motivation!). I felt better after the classes, as I usually do. But still today, I am frustrated. I am not sure what more I can do or accomplish if I am having internal issues such as my cortisol that I don't have direct control over. Furthermore, I wish everything wasn't such a fight for me. Why is everything so hard? I am doing everything I am supposed to be doing, so why isn't that enough?

 

 

I learned along time ago that my body does not act like it is supposed to. Years of issues with my thyroid and insulin resistance have taught me that I am not normal. What works for other people does not apply to me. My body seems to have its own set of rules. There is a documentary on Netflix called Fat Sick and Nearly Dead that focuses on juicing and fasting. The star of the film, an Australian man, decides to just drink fresh juice (he makes himself) morning, noon, and night, from vegetables and fruits for 60 days to lose weight and feel better. He loses a 100pds on his journey. It is an interesting film and was recommended to me from some coworkers who sparked my interest in juicing. The thing is, my body doesn't respond well to threats. If I thought for one second that I could just drink juice and "fast" and I would lose all of this weight and my problems would just "poof" away magically I would do it. I am an insanely determined, focused, person. I would do anything to lose the last 65 or so pounds I need to lose and feel better. My body didn't respond well to me not eating enough calories (see my last post) and I have learned also that my body requires some amounts of healthy fats in order to burn more calories. In fact, every time I eat more calories than I usually do, I lose more weight. I have been drinking juice during the day at work to keep my metabolism going and help me in between long periods of time where I can't eat to boost my calorie count in a healthy way. The thing that upsets me about the film is that the man who is juicing would eat a lot. He admits that he would eat two whole pizzas by himself. The overeating affected his health severely.  I admire his strength to change his habits, but he hasn't had to struggle for 10 plus years going doctor to doctor trying to resolve a severe thyroid disorder. He hasn't had medical issues such as insulin resistance that no doctor could help with. I had to figure out everything myself. I have cured myself of an incredible amount of aliments and have lost over 50 pounds through pure hard work, tears, determination, (and more tears). My problems were never as simple as putting down the fork. IF ONLY ALL MY PROBLEMS WERE CAUSED BECAUSE I ATE TOO FREAKING MUCH!!!! How simple that would be!!??!! I could just cut calories, work out, and lose weight like a normal freaking person without struggling each and every day to lose just a pound or two a week.

 

I'm on my third trainer now. I have a new trainer I haven't mentioned yet. He is young, and I was worried that because he is fresh out of college that he wouldn't be able to help me or understand all the struggles I have been through just to get where I am now. He is very enthusiastic though, and seems serious about his job. I am trying to do everything he suggests and really give him a chance. I have seen him for about a month now, so he plans to do "measurements" and weigh in to see how far I have come in the past month next week. (I'll let yinz know how that goes). I am sort of terrified. I don't think that I've accomplished much, and again it's not because of my diet. He mentioned to me last week that I need to make sure I am not "binge eating." Again, if anything I struggle to eat 2000 calories a day and most days between work, going to the gym, and helping my son with homework, I eat 1500 calories. I was never a big eater. People that have known me for years can attest to this. Today, I had a protein shake with almond milk for breakfast, a vegetable mix with mushrooms, peas, green beans and carrots with some kiwi, oranges, and almonds for lunch, and for dinner I am planning on some chicken with a sweet potato. To drink, I only drink water or juice (other than my protein shake) and today has been just water all day. I will probably eat an orange, other fruit or some almonds throughout the day but that's about it. That is my typical day. I'm not eating a pizza for lunch and ice cream bars for dinner. I don't eat anything breaded or fried, I hardly eat anything sweet other than some dark chocolate every once in awhile, and I have severely restricted any alcoholic beverages to just a glass a wine every once in awhile. Today he mentioned he wants me to fill out a food log next week. That's fine- I'll try anything or do anything- but he also mentioned that he knows it’s hard to "stay away from the refrigerator" and "not snack." I told him again that if anything, eating is just a hassle for me. I can't seem to eat enough calories, and no matter what I do I'm gaining weight back and forth anyway. What the hell is the point?

 

 

I'm back to the cortisol thing. My cortisol has been high for years and years. I am going to have some blood work done in the next week to make sure that it's not my thyroid- my thyroid made me gain all the weight in the first place. Oh yeah, it can do that to you. If your thyroid is not working correctly, you will gain lots of weight for no reason. Cortisol can do this too though. The cortisol can cause low testosterone in women. Without enough testosterone (and Dr. Oz did a whole show on this, if you don't believe me), it will be impossible to lose weight, especially around the mid section (where I have lost NO inches) and the high cortisol suppresses the testosterone (the more stress I have, like at work for example, the more cortisol, less testosterone) and then it makes me unable to put on any lean muscle mass and cortisol also prevents people from losing weight. "In fact, fat cells in the belly have four times more cortisol receptors compared to fat cells elsewhere, so you just keep reinforcing the muffin top as your cortisol climbs and stays high. It’s not pretty." http://www.saragottfriedmd.com/2012/05/04/cortisol-switcharoo/ This is from a Harvard doctor- its well documented, in any case. Google it if you are curious. So, is it my cortisol? Doctors for years have been unable to do anything about my cortisol levels. Also, the exact testosterone level for women varies from person to person and doctors do not actually know what the correct levels are that women are supposed to have. In fact, testosterone therapy for women is a relatively new idea and there is no FDA approved testosterone therapy for women.

 

 

I have made appointments to see two different endocrinologists in hopes of finding out once and for all what is causing my high cortisol levels- it may not be my testosterone levels after all. I am not sure what it is. I do feel like it is holding me back and that it is ultimately up to me to figure it out. No one said that it would be easy losing weight. I solved many of my issues and have this last piece of the puzzle to decipher. I'm close to the goal; I just need to hang on. I have some natural supplements for lowering cortisol and boosting testosterone I am going to try. I'll let you know how it goes! Until then, be healthy, happy, and LIVE!

Calorie intake! How many should you be eating? And what's with all the calculators?

How many calories does our bodies require in a day? How many calories are too much or too little? These are questions I never worried about until recently, believe it or not. For many years I struggled with my thyroid. I was often never hungry. I hardly ate, and I gained lots of weight due to the combination of my hypothyroid, insulin resistance, and unknown (at the time) allergies to wheat. If you have read my past posts, you know that I have these issues and that I never thought I would be able to lose weight. In fact, every day I have to convince myself over and over again that I will be able to lose weight and that I won’t suddenly digress like waking up from a dream. Recently I discovered that I may not be eating enough calories. I don’t starve myself- I eat when I’m hungry, but I’m eating a lot of fruits and vegetables that don’t have many calories. On average, I’m probably eating 1500 calories a day. Not eating enough can have negative effects, I have started to learn.

 

If you are not eating enough calories, your body enters into “starvation mode” and starts saving and storing to fat instead of burning up the extra fat cells. I have read many different sources on this- including weight watchers- also discusses the starvation phenomenon and is careful to tell you to be sure to eat all of your points. The weight watchers calculator, interestingly enough, based on my height, weight, age, activity level, and amount of pounds I want to lose recommends that I have 40 points (which is about 2000 calories I figured out; each point is 50 calories to the best of my knowledge) with extra 35 bonus points to use throughout the week. And this logic seems counter intuitive to me; I always thought that if one ate less calories, and exercised, that was the key to losing weight. That would allow the body to burn up extra fat stores.  Never did I think that not eating enough would be a factor.  Free dieting.com provides a calculator that will tell you the recommended number of calories a day, based on three different schools of thought. http://www.freedieting.com/tools/calorie_calculator.htm

 

In general, the maintenance or basal metabolic rate is the lowest amount of calories that one could take in a day to just provide basic maintenance for your body. This means if you were in bed, all day, this is the lowest amount that would be recommended. All websites mentioning this and material I’ve read also warn readers that not eating enough calories will actually have adverse affects. Another handy website is the BMR calculator http://www.myfitnesspal.com/tools/bmr-calculator There are many such calculators, and every one of them tells me something different. I have seen that I need to eat anywhere from 2000 to 3000 calories. So which one is correct?

 

All of these methods are subjective, in my opinion.  I think that the only thing that is clear for sure, is that reducing intake of 500 calories a day if one is trying to lose weight is a good start. Reducing calorie intake of 500 a day plus exercise is widely agreed to increase weight loss results. These different methods of calculation take into consideration age, weight, height, activity level, sometimes even pant size, your BMI (which can also be calculated by various sites), or your body fat percentage. I’ve calculated it several times with several different methods with all different results. The original Harris Benedict equation was created in 1919. It is known to be inaccurate for individuals who are very muscular or very fat (great!). It takes the weight, height, and age, with that solution being multiplied by a number that includes an estimate for the level of exercise. The Katch McArdle equation takes weight, height,  body fat, and activity level into consideration. Supposedly it is more accurate because it takes into account lean muscle mass (but how can you really know how accurate that number is?) but the biggest problem is clearly defining the activity level. Mifflin St. Jeor is the last type. It is said to be the most accurate and is also based on weight, height, age, and activity level. As far as I can tell, the activity level is more updated than the Harris Benedict- that being the main difference- since the Mifflin St. Jeor was updated in 1990. The one thing that none of these calculators can possible know is: What is my metabolic rate? If I do sprints for a half hour do I burn the same amount of calories as someone else? The same weight and age as me even? I doubt it, unless that person also has Hashimoto’s disease and recovering from insulin resistance, etc., etc. We all know that my metabolism has not been working for a very long time, and we also all know that my body does not respond to things the same as normal people’s bodies do. It is safe to assume that none of these are going to be 100% accurate- but, they will give you a place to start. If you are looking a guesstimate of how many calories you should be eating a day, this is a good way. All three calculators do agree that even for “extreme weight loss” the lowest amount of calories a day I should be eating is about 2100. So I’ll go for that and see what happens (I’ll let you know). This great article again at http://www.freedieting.com/tools/calorie_calculator.htm mentions that people who drop their calorie intake per day by lower than 1000 calories typically have a “yo-yo” affect and gain all of their weight back again. Again, it (like many articles) mentions the “starvation mode” so I’m going to pay close attention to that from now on.

 

 

So, if you read my previous posts you know that I felt like I made a complete ass out of myself at the gym- worrying that my current trainer was going to leave. Well, yesterday was his last day! Talk about intuition! I wish I would have trusted myself and gone with my gut, but now I trainer-less again, although I am handling it better than last time. I learned a lot from the second trainer, and the last three workouts were really enjoyable. I felt that he was really starting to know me and come up with workouts that were good for me and that I enjoyed. I started with him in the middle of January; we went a month training together (although it intersects two months) and in that time I lost 9 pounds. I also lost inches around various extremities including 2 inches of my legs, thighs, hips, and shoulder area to name a few. I also lost 2.5% of body fat, which makes me happy.  I am nervous now because the trainers they have available (two at the moment) are both pretty young. They look like they are in their early 20’s and the past two trainers I have had were very experienced and knew what they were talking about. Beyond that, they both knew how to talk to me, reach me, challenge me, and well, deal with me. As I have admitted before, I am very emotional at the gym because it such a hard thing mentally for me to accomplish. I push myself every day so having the mental support of a trainer is important to me. How are two young guys going to understand my struggle? How are they going to understand that I am not just some slob who couldn’t put down the fork? I don’t want someone’s pity. I’ve been through a lot the last ten years and am finally moving forward. It took a lot of help from a lot of different people, books, professionals, and a hell of a lot of determination to fix myself and I’m still struggling. I don’t have a session scheduled with anyone for next week yet although I plan on giving both of them a chance. I’ll let you know how it goes.

 

Since we are on the topic eating, I would just like to take a moment to beg you: don’t judge a book by their cover. I never over ate or stuffed myself. That’s not why I’m overweight. In fact, I am not eating enough- but by the look of me, you might think, what is wrong with her, why can’t she just cut down her calorie intake? It’s so simple? Why don’t fat people just eat less? It’s more complicated than that. There are many health issues that could affect people’s ability to lose weight, such as mine. In general, jump starting your metabolism is a very difficult thing to do. Is Chris Christie a good politician or is all people can say about him is that he’s fat? Is that all you got? Come up with something better than that, please. I have no idea if he’s a good politician because the press are focused on his weight. Thanks as always for reading my blog! Be happy, be healthy, have energy and LIVE!

Acid vs. Alkaline!

One of the recent books I have read is the Acid Alkaline Food Guide by Dr. Susan Brown and Larry Trivieri. I became interested in the topic of acidic vs. alkaline foods after reading The Wheat Belly and discovering that wheat is a highly acidic food that can cause inflammation and weaken your immune system (among other things) because it disrupts the pH balance in your body. But what does that mean exactly? Can having an over-acidic diet cause other problems? I picked up this book (where else but at Half Price Books! Ok, yes, I work there) and would like to share some of the most interesting bits with you. Interestingly enough, Dr.OZ had a nutritionist on today, who was also talking about acid/alkaline foods, and the different nutritional values of alkaline foods that your body desperately needs. Everything the nutritionist said coincided with the Acid Alkaline Food Guide and with The Wheat Belly so this is an important dietary issue to consider!

 

Our bodies have their own pH balance- this is created through the balance of various compounds and body fluids within the body. The body itself produces a lot of acid through its daily processes, and the cells/tissues of our bodies require alkaline to process the acids properly. pH is measured on a scale of 0 to 14 and right in the middle 7, is neutral (not too acidic or alkaline). Anything lower than 7 is considered acidic, anything higher than 7 is alkaline, although our bodies should have a slight tilt toward the alkaline side- somewhere between 7 and 8. The kidneys, and lungs (and the skin a little bit too) are the parts of the body that eliminate acid buildup. In order to alkalize, the body needs certain compounds, such as calcium and magnesium. If you are not eating enough of these alkalizing supplements through foods, your body will start to take the supplements it needs from your muscle tissue and even your bones! Eeek! This can lead to having a lower immune system, inflammation, and osteoporosis just to name a few. Only a certain amount of acid can be released per day so if a lot of acid is being produced in your body, and there aren’t enough of the alkalizing ingredients in your body to combat this, acid can build up in your body which will also result in disease (Dr. Susan Brown/Larry Trivieri, Acid Alkaline Food Guide, Chapter 1).

 

It is possible, although very rare to have an over alkaline body system. Breathing will decrease, as one symptom, and this can be equally as bad. The book goes into great detail about the definition and history of pH balance, and the function of the different organs and how they work to remove acid from our bodies. This is definitely a great book, and an easy read- it is not too long or over complicated. The back consists of many food tables that tell you the acid/alkaline level of various foods and drinks. The authors stress that even small fluctuations of the body’s pH balance can really affect your health. Over consumption of proteins, grains, sugar, refined foods, coffee, and alcohol WITHOUT EATING ENOUGH fruits vegetables, nuts, and seeds to name a few will result in a chronic acid state. The chronic acid state will cause loss of calcium, bone loss, and osteoporosis, increased levels of certain hormones, the loss of potassium and magnesium which results in high blood pressure!!!! And inflammation, muscle loss, increased risk of kidney stones, cell breakdown, fluid retention, DIGESTIVE PROBLEMS, yeast and fungal infections!, low ability to fight diseases and viruses, weakened mental state, inability to perform high level of intense exercise, gum disease, hypothyroidism, CHRONIC OVERPRODUCTION OF CORTISOL (oh yes, if you’ve read my past blogs you know even though I still have solved many of my other health issues, I still have high cortisol production and have been searching for an answer). There are many MANY other health issues related to having an acid imbalance- I just paraphrased some of them here- to really have an in-depth look, read the book- they are the professionals, not me. (Dr. Susan Brown/Larry Trivieri, Acid Alkaline Food Guide, Chapter 2). But to back up a second, the high blood pressure, and chronic overproduction of cortisol are two issues that I still had even after I stopped eating wheat. One of the things I read, and has been working (see my previous blog about blood pressure) was that to lower blood pressure to eat almonds every day (alkaline, No surprise there!), and also take a calcium and magnesium supplement. Well well, these are three of the things needed to restore alkaline in the body! And, having an over-acidic diet can result in high blood pressure! No wonder that even though I was dieting and exercising properly, my blood pressure was still high. This happened until I started taking supplements which little did I know was helping to restore my alkaline balance. It will be interesting to see if my cortisol levels have lowered once I have blood tests again in another month or so. I will keep you posted. So, to fight a chronic acid diet, one of the things you can do is make sure you have a healthy intake of calcium, magnesium, and potassium to name a few. The book makes suggestions in the back of specific supplements that will help you with all of this, if you want. The other thing that you can do is make sure that you are eating some alkaline foods with each meal. Your drive through meal at McDonalds of fries, a burger, and a coke is ALL ACIDIC. Nothing in that meal is alkaline- so if you feel crappy after eating it, don’t wonder why! If you want to eat a burger, you need to have some dark green vegetables, and a potato with it. Having a sandwich at lunch? All meats (even chicken and fish) are acidic, and so is the bread, so have some celery. Celery is a great alkaline food. I am NOT saying anything against eating meat here. I do eat meat, even though I know many people that are vegetarians or vegans. Your body does need protein- so eat the protein, just do it smart.

 

Want to see what your pH balance is? The book recommends buying some pH test paper, (Hydrion paper) and testing your first morning urine (don’t get all grossed out on me now! Just hear me out!) The color of the paper, once tested from your morning urine, will be compared with a color chart and will tell you approximately the pH of your urine. Make sure to buy a paper that has small enough gradients to measure in the 6.5-7.5 range. Dr. Brown uses Hydrion paper that measures pH from 5.5 to 8 with twelve gradients in between. They have more info in their book about where to order this paper, if you’re interested. The only tricky part is that the urine test will only be accurate if it is taken 6 hours after rest WITHOUT urination. So, no getting up in the middle of the night! Sorry! They recommend that the test be done a few times over the first week to reach a baseline. The back of the book has a detailed A-Z guide of foods and drinks that is very comprehensive and tells you how acidic or alkaline on a low, medium, or high level each different food is. Some other alkaline foods to fit into your diet are: mineral water, apples, asparagus, baked potato, baking powder, baking soda, bananas, beans, peppers, berries, ginger tea, vegetable juice, broccoli, celery, pretty much all if not most fruits and vegetables, just to name a few.

 

If you are feeling fatigued a lot, and constantly catching a cold, it could be related to your diet. Hippocrates said, “Let food be thy medicine and medicine be thy food.”  I would have thought this was an insane quote 3 months ago. I probably wouldn’t have even understood what it meant. I thought people obsessed with eating healthy were nuts, and I certainly didn’t understand that food can have profound effects- be it healing effects, or harming effects- on your body. I have experienced both now! I can tell you for sure that eating what your body needs feels amazing and that you will have more energy and feel great. Live healthy, have energy, and LIVE!