It’s Been A Week

… on the Standard Process 21-Day Purification Program and I am still not off caffeine.  But, I’m closer than I was.

Weaning off coffee has been hard!  I really miss my regular caffeinated morning fix!  These past several days I started adding decaf to my brew and making it weaker.  It has kept the headaches at bay but it doesn’t taste as good as the “real thing”.  So it seems to be getting easier to let this “mixture” go.  This morning I was down to 1/4 regular and 3/4 decaf.  I only had one cup.  Hurray!

One of the best results of this detox has been the fact that I have had very little gut discomfort.   I have “dairy issues” but will sometimes still use half and half or eat cheese.  Because I am not eating any diary my stomach has been feeling great.  If  you have gut issues a detox is a great way to find out what your problem is.  (You may have a food sensitivity and have no idea.)   When you finish the diet you begin to reintroduce foods groups one at a time.  If problems arise after you eat that food then you will know what’s causing the sensitivity.

I do want something sweet sometimes, especially at night.  Normally I would eat salted cashews or pistachios.  That’s the way I trick my taste buds.  I don’t know why it works for me but it does.  But, on this detox you can’t eat nuts.  So, I have switched to pumpkin seeds and sunflower seeds.  Doesn’t do the trick as well.

Here’s the bottom line.  When you are cleaning up your diet you will get hungry for certain foods.   In order to succeed you have to tell yourself NO.  Hopefully you will think the benefits are worth it!

Lisa

 

 

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Purifying

That’s a great name for what your body is doing when you chose to do a detox, cleanse, partial fast or any type of food restriction program.  It is allowing your body to get rid of toxins and impurities that inevitably build up in your system from eating processed foods, sugars, glutens etc.  The end result should be less aches and pains, new mental focus, less cravings, clearer skin and all sorts of positive results.

Unfortunately the first several days of not eating some of our favorite foods can be rough.  If we have been a “Sweetaholic”, stopping all sugar and sweetners can seem like coming off heroine.  (that may be a tad bit exaggerated)   But when we have been accustomed to eating anything we want, our bodies are going to rebel when we begin to restrict our food intake.   This can show itself in the form of headaches, short tempers, gas or general fatigue.  These symptoms will go away as your body becomes “cleaner.”

I am on day three of the Standard Process 21-Day Purification Program.  So far so good, except for the no coffee.   As I said in my first post,  I have never done a detox that didn’t allow coffee so I have never tried to “get off” caffeine.  Well, I am still trying!  My first day I had a whopper of a headache.  Around 2:00 in the afternoon I made myself a cup of coffee and I drank it very slowly until the headache subsided.  It took about 1/2 cup.  On day two I made it until noon before my headache started so I had about 3/4 cup before it stopped.  This morning I started off with a cup but had part regular and part decaf.  So… we shall see how long into this detox it takes me to completely stop the coffee.  Hopefully only a few more days.  (Note to self – wean yourself off caffeine BEFORE you start your cleanse)

One other thing, I am a protein junky because in my life before my knee injury I was a Cross Fitter.  When you are doing a lot of strength training and especially when you add in the fact that you are older and a woman, you have to eat protein in order to build and maintain muscle. Therefore,  I am accustomed to eating a gram of protein per pound of my body weight.  This particular detox limits the amount and type of protein you eat during your first 10 days.  When you limit protein and stop eating simple carbs there is usually a certain amount of fatigue that sets in that first week or so.  This is normal.

So, on I go!

Lisa

 

 

 

 

Yikes!

I’ve fallen off the “Healthy Wagon”!   I tore the meniscus in my right knee back in early June.  (even though I didn’t know it was torn.)  In fact I stayed in denial about it for several months.  It hurt when I made any type of twisting motion with my knee, typical of a torn meniscus, and I couldn’t do any kind of lower body exercise.  But, hey, maybe it’s just a sprain?  Well, it never got better so I had it “fixed” a month and 1/2 ago.

Do you know that when you have had surgery on an appendage you can’t make it work no matter how much you “will” it to do what you want it to do?   Realizing that is very humbling to someone like me that puts a lot of emphasis on personal power, strength and performance.   So, let’s just say that little exercise, lack of motivation and drowning my sorrows in potato chips has taken their toll!

Last week I realized that I had to do something.  We started working on the Daniel Plan study through the office.  It’s a great program that incorporates the principals of Focus, Fitness, Faith, Food and Friends.   Hurray, it’s been a great boost for me!

Also, because I do best with a specific plan rather than just “winging it” I have decided to start the Standard Process 21-Day Purification Program.   Standard Process is a well respected whole food supplement company dating back to 1929.   Dr. Bruce stocks these products and he is great to talk to if you have questions about supplements, minerals or you have allergies or gut issues.  Standard Process products address these issues and many more.

Sometimes you just need to hit the “reset button”.  You need to change your attitude, your relationship with food and your exercise routine.  This detox program is going to help me reset my food button.  It is a fairly easy to follow.  The first 10 days you eat mostly fruits and vegetables with several protein shakes and cleansing and fiber type supplements.  The last 11 days you add in animal protein like chicken and fish.   In the pursuit of transparency,  I have done several detox type “diets” in the last two or three years so I know what it means to have no added sugars, dairy, grain, etc.  (This “cold turkey” aspect of a purification program is great for sugar “addicts”.)  But, I have never done one that doesn’t let you have coffee!!!  We will see how that goes.  I am trying to slowly wean myself off before I start my Detox next Monday.   No caffeine is very scarey to me!!!

Well, wish me luck and I’ll keep you posted.   You might decide you want to join me!

(I am not being paid or compensated for this blog by Standard Process.  After my own research I decided to participate in the Purification Program)

Lisa

 

 

 

Let’s Talk About Sugar

What is it about sugar that makes the majority of us weak in the knees? ( I’m talking about myself, of course.)  It just can’t be that it tastes good.  A lot of foods taste good.

If you are at all interested in nutrition then you know by now that sugar is just plain ole bad for you.  Excessive consumption of it causes belly fat, mood swings and elevated blood sugar.  It feeds tumors,  encourages wrinkles, etc. etc. etc.  Not good!

Food companies have perfected ways of hiding it in the ingredient list of processed foods.   Sugar is called maltodextrin, glucose, fructose, ethyl maltol, dextrin, carob syrup, lactose, rice syrup, barley malt and of course high fructose corn syrup.  These are just a few of the many names.  Companies are well versed at using the different names of sugar in the same ingredient list.   When it is listed as the 15th, 16th or 17th ingredient then it doesn’t  sound like the food contains much sugar but when you count up all the different kinds of sugars the amount quickly adds up.  As a result if you aren’t looking at the label and checking the ingredients, sugar grams and portion sizes, then eating processed foods often means eating a lot of hidden sugar.  (Plenty of times the food isn’t even that sweet tasting and it sure doesn’t satisfy a sweet tooth.)

Most nutritionists say your goal should be eating no more than 15 to 35 grams of sugar per day.   When you start counting that isn’t much.

Whatever it is we think about sugar most of us probably need to spend some time considering how much we consume.   We will probably find out we are eating an excessive amount.  You may need to cut out sugar completely for a period of time in order to “reset” your taste buds.  Some can just cut back and learn how to eat it in moderation.

But, the bottom line for the majority of us is,  “Yikes! it tastes great,  it’s how my mom rewarded me when I ate my peas, it’s how I reward myself when I do a good job and it’s how I make myself feel better when I feel sad.”

That’s a lot of power to give one food ingredient.   Let’s take control!

Lisa

 

 

 

 

Let’s Talk Protein

Proteins are the main building blocks of the body. They are made up of amino acids that are linked together to make long protein chains. Easy enough, but here’s the interesting part. Some amino acids are produced by the body but some must be gotten from the food we eat. The ones that we we cannot make and must be gotten from our diets are called essential amino acids.

For meat eaters, animal protein provides all the essential amino acids, in the correct ratio, that allows our bodies to make full use of them.   Vegetarians also get “this ratio” by combining certain foods to make up a complete protein.

Adding more protein to your diet is essential to regular folks, body builders and growing children. It helps to boost your metabolic rate,  it builds muscle (with exercise) and it reduces your appetite much more than carbs and fats. (Do you notice that when you’re eating chips and cookies for snacks you have to eat a lot in order to get and stay full?)

So how much protein do I need?  If you are an inactive person get 60 grams a day.  Moderately active people need 80 – 100 grams and active people need 1 gram per pound of  body weight. There is a lot of info on the internet concerning the amounts of protein needed each day.  Some info states higher amounts and some lower, but this is a good rule of thumb.

As  a quick reference:

Chicken, pork and beef all contain approx. 22 grams per 3 oz serving **Best choice: eat organic chicken and pork, and organic grass fed beef.

3.5 oz fish fillet or fish steak=  22 grams/ 6 oz can of tuna= 40 grams
1 egg = 7 grams
1 oz. cheese = 7 grams
1/2 cup beans = 7 grams
1 oz. nuts = 6 grams
Protein shakes are a great way to get your protein fix. (Check the ingredient list and be aware of the added sugar grams.)

Shoot for 15 – 20 grams of protein at each meal and 6 – 10 grams for your snacks.

Last thing, especially for women, as we age we begin to lose muscle mass. (The very last thing that we need to happen.) You must consume protein and exercise in order to hold onto the muscle that you have. Eating one meal a day, living on carrots, or working on a computer all day will not get us the results that we want or need.

So get out there.  Lift some weights, dig in the dirt, and for goodness sake, eat plenty of protein!! Whether it be red meat, white meat, fish, cheese, eggs , or vegan combinations,   you’ll be glad you did.

-Lisa

Accountability

From part 2 of B- New held on Saturday, April 16th- Yesterday, during our health talk, someone asked if I cooked two separate meals for those in the family that ate “right” and for those that weren’t quite as concerned with their eating habits.  It was interesting  to hear the opinions on that subject.  Some said that they did cook two separate meals, some said that they did not.

I am not going to debate the right or wrong of that question.  Folks have to make their own decision concerning that topic. But the bottom line is that if you want to get healthy, lose weight, or start exercising,  it really is up to you. Making those needed changes will not always be convenient and often circumstances can feel like they are “against” us. (“My kids have cookies in the pantry, that fried chicken just looks too good,  I’m too tired to exercise tonight”).

Some people have great self control and can overcome these temptations.  Some of us find it harder to resist. But, most all of us need some kind of accountability when we are trying to make big changes. Find a friend that you can call or text when you need support.  Run with other like minded people. Share healthy recipes!

Not everyone will support you but just don’t look back in 5 years and say, “I wish I would have done this or that but it was just too hard.” We are responsible for our own health and the fact that others around us don’t hold to that same notion does not excuse us. So get out there and get healthy! You can do it!

-Lisa

Setting Goals Without Guilt

From our B-New talk on 3/22/16- Making changes, setting goals, starting something new…  How do I do that?  How do I make changes permanent, or at least have them last longer than a month or so? I have found that I have to spend time thinking about my goals.  Are they something that I really want?  Am I willing to take the steps that need to be taken in order to get to where I say I want to be?  That’s the best working definition of discipline that I know.

If my goals are not realistic, if they are not attainable, or if I really am not inspired to do the work that is needed, then  my resolve will quickly fade.    I might say I want to run a half marathon, but I need to know what it REALLY takes in order to accomplish that.   If I don’t have time to train, don’t have the will to eat correctly, or just don’t really like to run, then I need to admit that to myself and move on to something else.

Nobody wants to feel guilty all the time about not meeting their goals!  Sometimes we can prevent that by just simply being honest with ourselves and admitting what we are willing to do. A lot of times, once we get started on that road to change, we find that we are willing to do even more than we dreamed we would or could do!

-Lisa