Thursday, August 23, 2012

Day Three

I forgot and ate Chex for breakfast.  Ah well, shit happens.  The rest of the day I did fine.  I weighed in this a.m. at 162, down from my last weight of 164 eight days ago.  Of course, at one point last week I was back up to about I am totally happy with where I am now.

I made some super delicious banana muffins!  Too bad I never write stuff down so I don't even know exactly what I used.  I can try typing it out, but I can't promise yours would come out as good as mine.

2 sweet potatoes roasted
2 eggs
1 large over ripe banana
1 tsp cinnamon
about 3 tbsp honey
about 1 tsp molasses
1/2 tsp baking powder
1/2 tsp salt
1 tsp vanilla
3 generous tbsp coconut flour
3 tablespoons plain yogurt
1/2 cup chocolate chips

Peel the taters, and combine all of the 'wet' ingredients.  In a bowl combine the coconut flour, baking powder and salt. I use a stick blender to combine the wet ingredients until smooth.  Stir in dry ingredients, mix well.  Then add 1/2 cup chocolate chips.  Scoop into paper lined muffin tins, or drop by about a teaspoon onto a cookie sheet.  Bake about 0 minutes or until they feel done to the touch....not too squishy.  Enjoy!

I love that Caroleigh is really excited about taking her lunch to school.  Tomorrow she gets a preview of dinner with Asian cabbage rolls.  New recipe.  I hope she likes them.

Tuesday, August 21, 2012

Day 1 Thirty Day Challenge

I decided I needed a kick in the ass, so here it is day one...again.  I did okay today.  I decided to do this half way through the day, so we'll ignore the one Hershey Kiss I ate.  Other than that it was one square of dark chocolate as a treat. Everything else I ate was good.  One down 29 to go.  Hopefully it results in getting over this hump and fluctuating between 163 and 167.  I want to get solidly into the 150s again.  Good sleep and getting back to tabata and HIIT should help.  Back to the elliptical two times a week to get things burning.

I am now working out with a partner early mornings on Mon, Wed, Fri.  It will make getting it in easier and won't interfere with the kids' activities.  We are going to be busy this year.

Thursday, May 3, 2012

Getting Stronger!

I know it isn't a big deal to some people to do three sets of eight push-ups on your knees, but it is to me!  So rejoice with me for making progress.  I am so glad I decided to bite the bullet and pay the trainer.  I am already feeling stronger, not just with push-ups but with my squats too.  I can't WAIT until Saturday to lift heavy stuff again!  We do lighter weights and more reps during the week.

I don't understand why so many women are after to pick things up and put them down.  I love lifting it is fun and challenging and rewarding.  I feel better after it for sure, better than running...blah.

My goal for the next two weeks is to do thirty minutes of cardio three days a week, not too difficult since I already do it at least twice a week.  The difference is that I have to do a hard day, a light day and a medium day.  Today was my hard day, so I did thirty minutes of intervals on the elliptical.  Boy could I feel it.  I hadn't done intense intervals in quite a while and I could tell.  It will definitely help me get that run time down some.  I did a little test on Tuesday and it took me eighteen minutes to do the 1.5 mile run. It was sad.  I may run it tomorrow to see how it goes, faster to make it more of a 'medium' run, Tuesday was pretty easy.  I need to be at about fifteen minutes or less for my fitness test, but I am shooting for 14 or less.  Eventually I want to be under thirteen, but that may take a while.

I am really tempted to try a push-up, a real one in the morning, but I don't want to be disappointed if I can't do it.  We'll see how I feel in the morning.  Changing my hand position has made such a huge difference.  I am really feeling like this will work.

The trainer will re-do my weight and measurements on Saturday too.  I am interested to see the difference.

Wednesday, May 2, 2012

Shudder- Before Pics are here


So, here I am 166.4 pounds and 3.5 months post-partum.  Let's see what a few more weeks with the trainer get me :D  I am only about 10-15 pounds more than I was before.  Not so happy with what i see now.  I hope getting back into the 153 range will have me looking a lot better.

Sunday, April 29, 2012

Really need some 'before' pics!

I keep saying I am going to take some and then I don't do it, so tomorrow I will regardless of what is going on.  If I wait too long they won't be so fun to compare.

Okay, yes, that is really all for today.  I had to make it 'real' by saying it out loud.  More tomorrow.  Night all!

Thursday, April 26, 2012

Food Management

We have been dealing with the kids eating everything we buy in 1-2 days.  Why?  Because they want to make sure they get some before it is all gone.  I am from a big family I totally understand their fears.  The food was always gone and you never got a bite of the crumb cake.  Of course we don't have crumb cake in our house, but I did as a child.  So, Savage_Dave and I have been trying to figure out how to deal with this while maintaing healthy food and snacks.  We can't afford for them to eat a weeks worth of snacks in two days.

Right now our idea is to let each child pick the snack they want us to buy on shopping day and then divide it amongst them.  They will each get their own box to store the food in and put it in a specific cabinet.  They can then have access to good food, they'll know that they will get a 'fair' amount of the food and when it is gone, it is gone until the next shopping trip.  Maybe it will help them learn to moderate their eating.  We will keep fruit out of the boxes and we always have cheese sticks on hand, so once they run out of the 'good' stuff they will still have options, just not as many.  I fear we may need to give them all locks for their boxes though, or else they will steal from each other.  I sort of feel bad for the rationing, but seriously they eat too much!

I really wish we had a fridge like the one we had when I was a child.  It had a little 'window' on the door to put milk or something.  If we had that I would even lock the fridge and put the things they can eat freely in there where they could get to it without opening the fridge.  It is really frustrating to go in the fridge to get something you planned to make for dinner and it is GONE.  Hmm, maybe a college dorm fridge on the counter would work?

Yes, I realize some people might think it is drastic, but both of the boys are overeating a lot.  So we need to do something.

Tuesday, April 24, 2012

Work it, work it!

That was me today, working it.  I had Squadron PT in the morning, I took it a bit easy so I would be able to get through the workout with the trainer.  So I did what I am calling a Low Intensity Interval Training.  One lap of walking one of running for 16 laps (which is two miles on the indoor track.)  I did it on the third lane though, so it ended up being just over 2 miles.  Pretty cool too because it took me just 30 minutes.  That is a good amount of time to do a low intensity work out.

On to the good stuff.  The workout with the trainer was great!  We started with some dynamic warm-ups and stretching.  Then it was a core circuit- planks, some funky 'anti-rotation' activity, side bends with overhead weights and finished up that with marching bridges.  After the core circuit he had me do push-ups (yes, on my knees like a girl, but with proper form), step-curl-press- 1 set with 5 pounds one with 6, squat-rows- 20#, triceps presses- 20 pounds, 15 pounds and incline chest press- 50#, 35#.  Each exercise was 2 sets of twenty.  It felt pretty good, my arms were like jello which I usually can only achieve for my legs when I work out on my own.  I am really thinking that this was a good decision.  I liked his way of working, he is pretty personable and my arms felt like

I weighed myself this morning and saw movement in the right direction, finally.  It was down two pounds from the last time I weighed.  Happy about that.  We have definitely cleaned up our diet a bit since Dave's procedure, so I am sure that helped.  I may have been eating more carbs than I realized too, so I will have to track and measure those better.  I don't want to mess with my diet too much though because I don't want to mess up my milk supply.

Oh, I have been experimenting with water kefir!  I made a batch a while ago and it wasn't that great.  I ended up putting the the kefir in some sugar water and leaving it in the fridge for a while.  Well, we really need the probiotics, so I needed to get it going again.  I made this last batch with maple syrup, lemon and ginger and actually like it!  I have one fermenting now with banana, brown sugar and ginger.  I hope it turn outs as nicely as the last one.  Savage_Boyo likes it too, which is good because he really needs to get his gut healed.  

Speaking of the boy, he was happy to report that he avoided some 'hidden wheat' yesterday in school.  He was going to eat Pringles at snack in his math class and took the time to read the ingredients. (Yes a twelve year old, how cool right?)  Reading the ingredients revealed that Pringles contain wheat, he was surprised, I wasn't.  So he picked trail mix instead.  Not a perfect choice with the peanuts, but still a much better choice.  Plus, the fact that he took the time to read the label and make an alternative choice was awesome!  I guess we are all taking this a little more seriously.

So, who thinks I'll still be able to pick up the baby in the morning?  I'm not so sure :-D

Monday, April 23, 2012

SImply Delicious- Who Said Easy Couldn't Taste Good?!?

Tonight we had Scouts for two of the groklings and since Savage_Dave is still pretty much out of commission for household chores, it fell on me to get dinner ready between milk making for KJ, homework, Scouts (Cub Scouts and Daisy Scouts), work and just plain breathing....well, I needed something fast.  Around ten after 8, after getting home and feeding the baby, I started dinner.  Chopped garlic, melted butter and a dash of chili powder.  Browned the garlic and tossed in some bay scallops.  Then I steamed some broccoli and voila, dinner is served.  The only thing that would have made it better was if I had a bit of lemon to squeeze on it.  It was a hit with the kids too.  Can't beat that!  From nothing to delicious in less than 20 minutes.

Sorry about the almost empty bowel!  I thought about the picture after I started chowing down!

     In other news, tomorrow is my first REAL session with the trainer.  Eek!  I am a little nervous, it will end up being a 'twice a day' because I have Squadron P.T. in the morning and the trainer at night.  I'll take it easy in the morning and do some low intensity stuff.  On the other hand I am so excited!  I really want to see and feel good results from this.  I want to get strong and lean.  I know I can do it, but a little guidance doesn't hurt.

     I have to do my short and long term goals and sign a 'goal contract' that really makes it real.  I have been working on my long term goals and then will figure out the short term from there.  The contract requires three of each.  One is a no brainer, "Pass my fitness test."  The others are a little more difficult. I think I might put a weight goal, even though I don't really LIKE weight goals.  The thing is I have wanted to be under 150 for a long, long time.  So that is my other goal, "Get below 150 pounds", now I just need one more.  I think "Be a M.I.L.F." would be good, but I suppose it isn't measurable and Savage_Dave might get upset if I started taking a survey ;-)  So, I asked the super spouse and he had a good suggestion (I'll give him his props now and then) "Be able to do a pull-up".   I like it!  Interestingly, it has been something I have wanted to do since I was in college, so many years ago.  I spent two semesters working on it and never succeeded.  This might just be my chance.

Long Term Goals

1)   Weigh less than 150 pounds
2)  Be a MILF, oh wait, -Do a pull-up
3)  Pass the Fitness Test (getting a 90 is next)

     Of course the long term goals drive the short term goals, so what do I need to do to be successful?  Hard work damnit!  Okay, that is a given, what are my specific short term goals that will help me achieve the long term?  Eating right will have to be one of them, weight loss and body composition is really controlled by proper nutrition.  Short term goal one is to eat clean 'primal/paleo, Perfect Health-ish at least 90% of the time.  Then there is strength, I need to build strength.  So, work out according to the plan agreed upon with the trainer and myself.  And one more that maybe seems like it doesn't have anything to do with my overall goals, but it is important to me.  And I think important to Savage_Dave and the kids too.  To turn of all the electronics, TV, computer, etc. when dinner starts and not  turn them back on until the kids are asleep in their beds.  I was going to say until the next day, but then I would never get a chance to update here, so that doesn't work, now does it.

Crap!  It is almost midnight!!!  Where did the time go?  More tomorrow...or soon anyway!

Sunday, April 22, 2012

To Bacon or Not to Bacon

The baco, it's bacon it's a taco  it's delicious.  We posted a 'baco' picture on Facebook recently and after Savage_Dave's brush with death a few people made remarks about, 'no more bacon', 'no more bacos', 'no more burgers'.  So the question is, is this valid advice.  Well, to some extent it is valid.  Why?  Because bacon is high in Omega 6 (N-6) fatty acids, especially if it is conventional meat and not from a pasture raised pig.  It isn't the saturated fat, it isn't what most people think is the problem.  We will actually be keeping his overall fat intake pretty high, fat is good for you if you eat the right kind of fat.  Our goal though is to keep his intake of PUFAs (polyunsaturated fatty acids) low.  Why?  Well, because those promote inflammation.  And as I mentioned before inflammation is the cause of heart disease, not cholesterol, not fat.

Cholesterol gets a bad rap.  We need cholesterol.  It helps our brains stay healthy.  It repairs damage in our arteries, it is there for a reason.  The problem is that when we eat conventionally raised meats, the stuff from the grocery store, we are eating meat that is grain fed and high in fat.  Bad fat, N-6.  Over consumption of N-6 leads to inflammation in the body.  This inflammation damages the linings of the arteries and this results in the build up of plaque in the vessels (1).  Where does the plaque come from?  It is the result of the cholesterol walling off the injured area of the arteries.  Then your arteries add to it, plaque is made up of cholesterol, fibrin, fat, calcium and cellular waste.  So, if you minimize inflammation, you minimize plaque formation.  You let the cholesterol and fat in your blood move smoothly through your vessels just chilling out and not bothering anyone.

People used to think that keeping you intake of dietary cholesterol low would keep your blood cholesterol low too, but it doesn't really.  Now more and more experts are starting to recognize the role of inflammation in heart disease.  Control the inflammation, reduce the build-up of plaque in the arteries.

A bonus?  Eating in a way that reduces inflammation is good for your body in many ways.  It will decrease bloating, stabilize blood sugar and assist in weight loss.  If you are interested in seeing results from this way of eating just look down at the bottom of my home page.  I have blogged my blood lipids in the past.

So, what exactly are inflammatory foods other than the N-6 we already discussed?  How do we reduce inflammation to stop more plaque from forming?  The short list are the immediate 'paleo' no-noes; grains- particularly wheat, sugars- including too much fruit, beans and night shades.  Other foods that can lead to inflammation are pasteurized dairy and as previously mentioned foods that are high in Omega-6 fatty acids, conventional chicken, pork, seeds and nuts.  Limit these foods and you will notice a decrease in joint pain, bloating and other indicators of inflammation such as bowel disturbances, rosacea and allergies.

Is this easy to do?  Of course not at first, but you quickly become adapted to feeling GREAT and that makes it worth while.  Anything worth doing is worth doing well.  You can do it!

Yes, I am uber lazy and will let other's use their knowledge and time to give the nitty gritty of why.  Hey, I have five kids a dog and a recuperating hubby to take care of, I think I can be a bit lazy ;-)

So, what's the skinny on bacon?  If you are healthy and not dealing with any type of inflammatory issue, eat away!  Heck if you have *just* high cholesterol and no other isues, it is still fine, you might want to limit it or balance it with some fatty fish like salmon.  If you have other co-morbidities such as diabetes, auto-immune disease, fibromyalgia, etc. well, then bacon....and our beloved baco should be eaten is moderation and limited to meat from animals that are raised in a pasture and treated well.  BAcon for me and the kids 1-2 times a week....none for poor Savage_Dave.


Friday, April 20, 2012


I almost forgot!  I am going to start working with a trainer!  I really think I can use some 'outside force' for my 'inertia problem'. I am hoping to get some good tips and strategies for improving my push-ups, since just doing them doesn't seem to be enough.

I'll take some 'before' pics tomorrow.  Hmm, I should take some for SavageDave and the youngins too.  Since the new dietary changes will effect the kids too it will be interesting to see how all of our bodies change!

My next fitness test is in July and I really want to see a good result.  Tomorrow is my first session and I am really excited about it, even though I dread going at the same time.

Healing Heart

This is my new mission, to heal my husband's heart.  At just 37 years old he is now the proud owner of two stents in his left descending coronary artery.  A quick google search will tell you that artery is the 'widow maker' and his was over 90% blocked by soft squishy plaque.  It was so clogged that the top part of his heart was not beating at all and the small amount of blood flowing through his artery was just enough to prevent permanent damage to the heart muscle.  In so many ways all I can say is we are totally and truly blessed, lucky and all that jazz.  A heart attack in that area is usually fatal and people that do survive almost always have a poor quality of life if too much tissue is destroyed.  We have a second chance at life, and we need to make the most of it!

I am working on the 'heal his heart' plan of attack. Since he has an inflammatory disease we figure the first order of business is to reduce inflammation. We are looking into a cow share, but until then we will buy lean cuts of meat if it is conventional, grass fed for less expensive things like ground beef, but also GF for fattier things as a change of pace. I figure if we are already paying $10 a pound for a rib eye, what is a few more dollars to get it grass fed since we only eat them on rare occasions anyway. We are going to eliminate bacon and other fatty pork and chicken products and limit chicken in general. He'll eat mostly beef (fat trimmed if not GF) and seafood. Obviously no grains, and very limited starchy veggies, stick to the less starchy veggies for variety.

He had already given up sugar other than berries on occasion. And will continue with no sugar/low carb to help reduce his triglycerides (they were over 500!- yes this is extremely high, but they had been over 2000 at one point) We are resigned to the fact that he may need to take Tricor or Triglide forever. Since his overall cholesterol was high, but not insanely high at 244 I am not sure he needs the statin, but he wants to take it for a while until he is healthier. I would prefer he didn't but that is something that he has to research on his own. The hospital is was in did not do a measured LDL, so because his triglycerides were so high we don't know what his LDL is. His HDL is low at 31.

Before and After stent placement

Looking at the images you can even see how his other arteries were taking up the slack for the blockage.  It is very dark above the blockage, and that vessel is very thick.  After the repair it is thinner and not as dark.  On the full image you can see that the LAD is non-existent lower on the heart in the before picture and very visible after.  When the doctor inserted the first stent, the plaque was so soft it oozed through the mesh and the artery was still blocked too much, so he placed a second stent inside the first.  This seems to have worked to restore the blood flow.  It has also completely eliminated his chest pain.  His pain was NOT typical of a heart attack or even angina, so everyone thought it was not his heart.  They thought maybe an ulcer or something from the medications he takes for his psioratic arthritis.  One doctor decided to send him for additional testing as a baseline since he has such a strong family history of heart disease.  The nuclear stress test revealed what the regular stress test and EKG did not, he had a large area, 40% under stress, that was not receiving enough blood.  The NST is scored, just like anything else, and the cardiologist said anything over an 8 is concerning, my husband's was 33!

So, we are working to do everything we can to prevent another trip to the cath lab.  Can we be 100% certain it won't happen again?  No of course not, but we sure as heck can make sure we do everything we can to keep him healthy.  He will always have some amount of inflammation, which is the root cause of heart disease and plaque accumulation.  This means our primary focus is to reduce the inflammation.  The good part is that the way he needs to eat for that will also help restore his lipid levels to a safer range.  

In his own words, 

Once again I want to thank everyone for the well wishes and prayers. The cardiologist called it the widow maker. The top half of my heart was only getting enough blood to prevent tissue damage. It was not beating. Only the bottom half was beating. I'm lucky that the one doctor at Bassett scheduled me the nuclear stress test at FMH. Two trips to the ER and one to primary care and told my heart was fine. I could have bought the farm from this at anytime.

Yesterday was the first day of the rest of his life.  I hope that it is a long and healthy one!

Thursday, March 8, 2012

Day One of 30

So, I did okay today.  Probably too many carbs, but NO wheat or other grains, so I'll take it.

B: 2 eggs, bacon, two pieces of cantalope
L: salad (Wendy's apple pecan, half), cheese stick ( I mentioned I'm 'primal' right?)
S: random times, two squares dark chocolate, 10 almonds, 10 cashews, Mother's Milk Tea, coffee with cream
D: chicken, sweet potato fries, yogurt with blackberries and raspberries and a sprinkle of flax (helps milk production)

I *think* that is everything, but my memory has been crappy lately :/

Wednesday, March 7, 2012

Back! Hopefully for good!

So, I have been slacking at posting AND at eating primal.  The bad eating has GOT to stop and the posting has to start.  I do so much better when I take the time to post.

I am starting a 30 Day Challenge, I have to.  I am gaining again and that is NOT acceptable. Tonight I will think of my goals, take measurements and a 'before' picture.  I can't promise all out exciting blog posts, but at the very least I want to track what I eat.  Not formally with counting calories and all...just a food journal to get an idea of what is going into my body and what needs to stop.  I think that my 'treats' have become more standard fare and less treat.

So, I will start with the food journal NOW, even though I don't want to admit some of hte things I already ate today.  I guess being honest with you and with myself is the best course of action though.

B: 2 eggs scrambled with bacon bits- not bad right, cup of coffee (with fake creamer because I ran out of heavy cream) and about 1 tsp agave (once it is gone it won't be purchased again, normally I do coffee with JUST HWC)

So, that would have been great, not as filling as I like, but good.  Then My hubby brought me breakfast because I was so frustrated this morning with waking up late and running out of time to get stuff done.  He did good though, yes it was BK, but the food came in a  container; eggs, sausage and cheese- no wheat.  He did the best he could with what he had.  Conventional raised meat with fillers?  Probably, but I was still grateful for it.  More coffee- which I didn't drink, yet.  The bad part?  I had a medium hash brown. When I was pregnant I was including more potatoes and starches because I wanted to stay out of ketosis, just in case.  So, he gave me the has browns, and I ate them.  But, he gave me mine AND his because he wants to try being VLC, and I can't be VLC even when not pregnant because of my thyroid, anyway I on;y ate mine and promptly tossed the rest in the trash even though I wanted to eat them.

It is lunch time now and I am not hungry, so I will make some shrimp salad and bring it back to work with me to eat later if I need it.