3/31/13: Going Completely Wheat Free

Hi,

After reading Wheat Belly and completing a few weeks of tapering down, I am now going to go wheat free for a month long experiment. If I do feel better this month, I will make it a permanent change. Derek and I went grocery shopping and I have everything I need. I remember that in Wheat Belly certain "gluten free" foods were also bad for us - with starches and tapioca - but, I found tortillas and pasta made from real brown rice. I think this will help me... I read all the ingredients to make sure there was nothing nefarious.

I also got back to the gym, finally, today and yesterday. I took about two weeks off exercise (with the Supreme Court rally and another long walk mixed in, so those were good days). It was mostly because I was feeling very sick, but there was some laziness there too. And then, the cycle of feeling guilty and down from not exercising and feeling less inspired to go. Well, I have good and snapped out of that!

Should be a good few weeks.

Elizabeth

3/22/13 - I weigh WHAT? huh?

Hi!

So, this week. Nasty period to end all periods, seemed to be dehydrated no matter how much H20 I drank. Was totally exhausted partly because of having my period, partly because dialing back my wheat products (but I have to go shopping before I can 100% cut... going to do that this weekend). Terrible, terrible cramps and pains even on the days when I ate no wheat. Alternating constipation and explosive diarrhea. Nausea and headaches and grumpy. As a result: I exercised less, and only at home.

But, after weeks of the scale not budging past 170/169, I now weigh 167.2. Huh??! Did I lose two and a half to three pounds of uterus? Anyways. I am pleased. I guess the cycle really does effect weight loss. I really hope that I feel better this weekend. Hoping the weightloss sticks!

Cleaning Out the Fridge: My New Grocery List

I am still in a lot of pain. I had to use vicodin today, which I thought I was done with. However, I also want to be done with days of feeling agonizing pains.

I think the best thing I can do is once again focus on the food I am putting into my body. I am going to clean out my fridge tomorrow and buy new foods. Gluten free foods. Sugar free foods. Healthy, simple foods.

Meanwhile, as I have known for a while, I think being mostly vegetarian is hurting me. I am just not getting enough protein. I firmly believe that vegetarianism and even veganism is a great plan for most people. But because I can eat neither soy/tofu NOR beans and lentils, it is more challenging for me.

I agreed with Derek that now that i have some income, it is fair for me to take on grocery shopping. Derek can obviously supplement my list with things he wants and needs, but I will enjoy doing the bulk of the shopping, cooking, and food planning in this house :)

ELIZABETH BEIER'S CLEAN, DELICIOUS AND SIMPLE GROCERY LIST:
(I will need to focus on the in season options, but the list is comprehensive)

1. VEGGIES.
--> Lots of baby spinach, to eat EVERY day.
--> Kale
--> Broccoli (I will check actually, I may have frozen broccoli now)
--> Sweet Potatoes
--> Corn
--> Bell Peppers
--> Mushrooms
--> Beets
--> Carrots (fresh - the ones in the fridge now are old)
--> Asparagus (got to learn how to cook that!)
--> Artichokes
--> Scallions
--> Leeks
--> Cucumbers
--> Green Beans
--> Squash
--> Red Onion
--> Celery
--> Garlic
--> Pomegranates

2. FRUITS.
--> Gala or Figi apples
--> Pears
--> Apricots (if can find them)
--> Strawberries
--> Blueberries
--> Plums
--> Avocado

3. NON-GLUTEN GRAINS.
--> Brown Rice
--> Quinoa
--> Brown rice/quinoa based pastas
--> Irish Oatmeal

4. Proteins
--> Eggs
--> Shrimp
--> Chicken Breast (this makes me sad, but it will be good for my health)
--> Salmon
--> Almond Milk

5. OTHERS
--> Unsalted almonds, cashews, and peanuts (other nuts off limits bc of IC)
--> Guacamole
--> Hummus
--> Non-Stick Cooking Spray
--> Extra Virgin Olive Oil
--> Sugar Substitute (like Agave nectar)
--> Chia Seeds
--> Cheese: ONLY high quality, low fat cheddar
--> Nutritional Yeast

6. SUPPLEMENTS
--> Omega 3
--> Passionflower

I already have a lot of spices. I think between the spices and these ingredients, I will be healthier and happier and in less pain!

I am also considering hiring a personal trainer for a few days to help me correct my form during strength training. I think some of my aches and pains each day might be from doing those exercises incorrectly...

Between these healthy steps, I am on my way to completing my one year health makeover in a strong fashion! I started at around July 18. Obviously this won't journey won't stop there. But, I would like to be at my goal weight at that point. Then I will start my own "Phase Two" just like Aunt Roberta :)

3/16/13

Today is that time of the month and I am only telling you because it means I am in LOTS of pain. My  various pain situations get much worse when this happens. I cleaned my gym clothes in anticipation of getting back to the weight machines today, but that doesn't seem prudent. I will do a modified resistance routine here with Derek, and take breaks if I need to. The same muscles will still be worked.

I am still having trouble with food. When I see other people eating delicious things, I also want to enjoy them. I was inspired by Aunt Roberta's blog today. I am thinking about what will be my own system. So far, this is what I think:

- No refined grains.
- If I am going to have sweets: Not too many or too often, and I have to make them myself.

... I have to lie down again... hope to feel better tomorrow!

Love,

Elizabeth

This Past Week

Hi!

So, I did not blog while I was in CA. That was probably a silly move. I had a great time at my parent's beautiful new home! I painted the cover of her gazibo in the back yard, brought her a pretty new scarf, and babysat Thomas for Mom's birthday.

While I was home, I did well on my diet for some meals and snacks... but not on others. The first thing I did was cook a beautiful healthy veggie and avocado salad for me and Dad. I also made some healthy lunches for me and Mom. However, there was so much in the house that was not on my diet... like bowls of jelly beans which were an Easter decoration. It was hard not to eat them EVERY time I passed by them. So, I picked up some unhealthy snacks. I think my self control around food might go down when I am on a diet... but on the other hand, before, I wasn't even trying to avoid the junk. If I hadn't been trying to restrain myself, I would have overeaten WAY more. When I go home, it feels very comforting and familiar to gobble down the available food there whenever I want.

I did exercise a lot. The weather was very beautiful! I went for long walks outside every day except Friday, getting up to seven and eight miles. During some of this time my stomach did cramp up, but I was able to push through it because my surroundings were so nice.

I was concerned because of my imprudent snacking that I would have gained three or four pounds this week. However, I am still between 169 and 170. The day before I left, I was at 169.8, and now I am 170.4. So, no need to wring my hands.

I do need to get over this lull. I have been within these two pounds for the past three weeks... and I know why. It's because although I am keeping up with the exercise, I am allowing myself too many food treats. Gotta cut that back down to once a week at the most. I know this... I know that letting oneself indulge in more and more treats is the way a diet dies. So, discipline.

In good news... I have a JOB :D Uncle George is having me do some paid work for his mortgage company. He says I can choose my own hours so I can continue to look for a job closer to home, go to the gym, and do some art. So, that's exciting. I was happy today to have work to do when I got up.

Lots of love,

Elizabeth

Going to CA for the week

Hi!

Still in the 169 pound range. That's okay. I am chill.

This week, I am going to California to see my mom. My goal is to lose about a pound this week, or at least not gain weight. I think I can do this if I

1. Continue daily calorie tracking
2. Exercise daily
3. Avoid binge eating
4. Drink plenty of water

I am looking forward to seeing my family! That's about all I have to report today. I hope my family can see visibly how different I look. I think they will... I was about twenty three pounds heavier last time I saw them.

Love,
Elizabeth

3/5/13

Hello!

So far, my chart is working out. I have been working out a lot, even when my intestines hurt. One day I was feeling too sick to go to the gym, but I still exercised at home.

Since Thursday, my weight has been going back and forth from 169 and 170. I just want to be steadily in the 160s! I know it is gonna happen if I stay on track. I am also going home on Thursday and staying there for a week, which could be a pitfall. I could rock myself back up into the 170s for a while if I binge eat at home for a week. I shall NOT! I will continue to count calories and exercise daily.

I am feeling good about how i look in the mirror. My skin and eyes and hair all look brighter, cleaner and healthier. I don't need to suck in my stomach every time I look in the mirror any more :) Also I can tell that my legs and arms have some muscle on them, and as I lose the last twenty pounds of fat those muscles will grow and show more.

I have been making Derek some batches of oatmeal cookies recently, because he likes to have sweets in the house. We used to get the Tollhouse sugar cookies that are caked with half an inch of bright icing and sprinkles. I figured, my cookies with raw sugar instead of processed, whole flour instead of refined, with raisins and oatmeal are better for both of us! That kind of cookie would be okay if I had a limit of one per day. However this week I perked up the treat with some butterscotch and it is WAAAAAY to delicious. It's hard to only eat one per day and I think that's why my weight is stuck. However, they are almost gone - Derek loves them and is eating them all. Next time, I will go back to a healthier version of the treat.

Sometimes I talk to Derek about his food choices, but I don't want to seem "holier than though". He has a metabolism such that he can eat ANYTHING and not gain weight; he is probably five percent fat, at most. Still, it's probably bad for his health if he eats too much sugar and sodium. I make healthy dinners and meals and he gets his own sweets to put on the side. In his family, his dad used to have a similar metabolism but it slowed down eventually. His dad has been dieting recently though and has slimmed down a lot since we met last year. (Just like me!)

Elizabeth

My Very Own Chart!

Hey! I am back to weighing myself. I am now in the 160s!! I69.2 to be exact. Hip hip horray! Haven't been in the 160s since a diet I went on in high school.

The chart will also help motivate me to exercise (later today: elliptical. yesterday: weight training. tomorrow: treadmill and upper body strength split). I will circle the days of the week that I exercise so I have the big picture of how much I am really exercising, and how exercising effects my weightloss. Then on the right, space for note taking.

The decision to get to 148 rather than 150 was made on the following criteria:

1. My MAXIMUM weight that is a healthy BMI is 158. 148 is that minus ten, so if I go through some crisis like surgery and gained some weight, I would have room. (I don't intend to let my weight drift up ten pounds after this lifestyle change, but I know emergencies happen).

2. When I get to 148 I will have lost about 30% of my total weight, which is cool.

3. I will try to stay within the 145 - 150 range.

I am hoping to come home to CA around July 4, because Derek said that is a time when he can take some time off. I want to have a CA visit with him, since he can't come on the trip I am about to go on. The plan calls for me to lose roughly five pounds per month, which is right on track with my average.

Still working on the walking uphill thing. For some reason the treadmill or walking up real hills feels much, much harder than the elliptical still. Going to try again today. I will start slower so I can stay on for a longer time, and then work up.

Have a nice day!