Oh...my...goodness...
Time with my sisters-in-law is not good for the diet. And winter is not good for the exercise plan.
So...baby steps.
This week I will:
follow Weight Watchers Flex Plan (that leaves me lots of room for treats)
Emphasis is on:
I split my supplements into 4 groups, AM, Lunch, PM, and bedtime. That gives me 28 groups of pills. The habit of the week is to remember my supplements 25/28 times.
December-ish photo taken at work
Not much going on - I started chiropractic and massage. And "body cleanse" - it's either the best thing since sliced bread or a complete hoax. I lean toward hoax, but it feels good.
You put your feel in a bath with a little machine that supposedly charged the water with ions that magically draws toxins out of your body through your feet. Those who believe it's a hoax say that the water changes because the ions oxidizes the water. Here is a photo of my water after half an hour.
Doesn't thatlook very nasty for being a hoax?
But here's a question...if it's the machine ionizing water, and they always use distilled water, why do different people's water turn different colors with different "floaters"?
Here's a list of colors and supposed toxins
And the massage is wonderful. Seriously, a lot of folks don't like chiropractic, but for years I've had a very sore spot in my neck and upper shoulders. It's nearly gone.
A couple of days were an exercise no-go. Shoot one day was a "I-don't-want-to-move" day - a migraine yesterday had me moving between office and bed all day, with a couple of excursions downstairs for food. (I have an electric water-heater-pot and a coffee press - the best way to make coffee - in my office and that's where my 1/2 bath is...so unless I want food I don't have to leave my bedroom/office area.)
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I lost 3-1/4 pounds - the first loss in many weeks.
The secret? Lower carb, higher fat - but still following Weight Watchers points. Because of thyroid and PCOS, the needs my body needs are a little different, but I still will not lose while not restricting calories. I went to a naturopath who did NOT give me a formula, but gave me guidelines with which to make my own formula (for those who need formulas)
- 50% of my calories from fat (with the majority coming from "healthy" fat - monounsaturated) - and the fat in eggs (while saturated) is okay so even eggs are unlimited.
- 50% of the volume on my plate coming from fresh or lightly steamed fruits and vegetables
- Take my weight in pounds and eat half that many grams of protein
- The rest of my calories in complex carbs (but never wheat or dairy)
- no wheat or dairy (but I can "cheat" with kefir and yogurt)
- lots of water...half my weight in ounces
There is no limitation on calories...the lower carb, higher protein and healthy fat makes my body burn it differently - thermogenic. The drain yesterday may have been from the shift in my body, but I am eating enough carbs for fuel. The fat and protein guidelines make me put the emphasis on not wasting the complex carbs on "stuff".
What I know is that this works and (knowing from the past how I do even as low as Atkins) my body feels better.
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(sigh)...Here is the list of food restrictions (allergy and otherwise)
- dairy
- peanuts (due to a mold allergy giving me asthma attacks)
- potatoes, eggplants (off the table) and limited tomatoes and green peppers; these are nightshade plants and they cause - in me (YMMV) joint pain)
- wheat
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Another new blog for me!
I set up a little blog just for recipes - most of them have a combination of low-cal, moderate carb.
MzEllen Cooks (sometimes). (I rarely cook in the summer...my son takes over with the grill.)
And here's a recipe: Fast and Easy Chicken in Salsa with Zucchini.
I "maintained". I did the exercise, I earned 28 AP points, I had FLEX points left over.
I'm quitting Weight Watchers (meetings). It's not worth it to pay $40 a month for 1/2 a week (average). Maybe after my endo appt, if we can figure out what is wrong chemically, I'll pick it up again...in the meantime, I'll do "WW" at home, on my own (with private support).
And maybe take a "zumba" class.
This is my weekly "steps" chart. You can see that I got happy faces (only in the categories that I asked for them) Below the fold is my weekly Weight Watchers chart (I earned 29 Activity Points and used 26.5 (so I earned 2.5 AP's that I didn't use). I also had 9 of my 35 FLEX points left over.
Ok...I followed the plan beautifully! Right number of points (I even had some left over)...and I gained .8 pound. I'm not surprised, the heat and humidity is making me retain water so that my feet are "oozing" out of my sandals.
The plan for next week:
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LINKS:
Bad news: I lost my pedometer (or maybe that's good news).
Good news! Right after UPS brought the new one, I found the old one! (That mean Manda has it).
Product review coming up...
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Recipe: Asian Salmon
**NOTE: I used "grilling planks", which I am now hooked on for cooking fish on the grill
* Exported from MasterCook *
Asian Salmon - 5 points (core)
Serving Size : 6
Categories : 5 Point meals, Core, fish, grill, Oriental
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds salmon -- fresh side, boned but skin on (about 3 pounds)
For the marinade:
2 tablespoons Dijon mustard
3 tablespoons soy sauce
2 teaspoons olive oil
1/2 teaspoon minced garlic
Light charcoal briquettes in a grill and brush the grilling rack with oil to keep the salmon from sticking.
While the grill is heating, lay the salmon skin side down on a cutting board and cut it crosswise into 4 equal pieces. Whisk together the mustard, soy sauce, olive oil, and garlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.
Place the salmon skin side down on the hot grill; discard the marinade the fish was sitting in. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. The salmon will be slightly raw in the center, but don't worry; it will keep cooking as it sits.
Transfer the fish to a flat plate, skin side down, and spoon the reserved marinade on top. Allow the fish to rest for 10 minutes. Remove the skin and serve warm, at room temperature, or chilled.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 198 Calories; 7g Fat (32.8% calories from fat); 31g Protein; 1g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 678mg Sodium. Exchanges: 4 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
An official week of Weight Watchers has gone by.
1.2 pounds lost.
This week:
I bought a bike. Then a padded seat. I think the odometer on the bike is set wrong, since mapmyrun.com says I rode 3.1 miles and the odometer says 4.9.
Tuesday: I started a "no-poo" experiment (went shampoo free to see how it goes).
Started reading "Thin Within". So far the only thing new to me is the concept of not "losing" weight (the idea being that if you "lose" something you hope to find it again). They refer to "releasing" weight. I think I like that.
1.2 pounds "released".
Things I have learned:
Each basic color of fruits and vegetables have a variety of nutrients. By eating a variety of colors you get a wider variety of nutrients
(this is NOT anywhere close to being a complete list of foods)
The reds: tomatoes, berries, peppers, radishes provide nutrients that lowers blood pressure, reduce LDL cholesterol, and supports joint tissue
The Orange/yellows: carrots, yams, squash, papaya also lower LDL cholesterol, lowers blood pressure, promotes collagen formation (for joint support) and works with magnesium and calcium to build healthy bones
White veggies (mushrooms, white tea, flaxseed and pumpkin) boosts immunity, may reduce risks of certain cancers, including hormone-related cancers.
Greens (wheat grass, spinach, sprouts and other greens) lower blood pressure, supports retinal health, boosts immunity and lower LDL cholesterol.
Purple/blue fruits and veggies (blueberries, pomegranates, grapes, eggplants and prunes may protect brain cells against Alzheimer's and other oxidative-related diseases, lowers LDL cholesterol and prevents LDL oxidation, helps the body fight allergens...
😉