Tuesday:
One of the four heavily pregnant women in my family had her baby on Sunday (or Sat night maybe) and we just found out her name is Lucy. We haven't seen her yet, apparently she is a little small, not sure why as she is not early and her mother had gestational diabetes which is more likely to result in a large baby. I don't really have any details. Anyway, she is doing fine but still in hospital and we haven't seen her yet except for a cute photo. Crossed fingers everything works out well.
Another mostly-rest day for me but I did get out and do the grocery shopping and I'm fine really. I've made follow-up appointments with my GP and gyno.
I tried an interesting recipe for lunch - pizza with the base made out of broccoli. It took a long time but I suppose the dough kind does too. I food-processed the broccoli until it was rice sized, steamed it in the microwave, let it cool, mixed in an egg and some cheese, flattened it out, cooked it for 25 mins, added sauce cheese and shredded chicken and cooked it again. By this time it was 2:00 pm and it wasn't really seeming worth it! The crispy bits round the edge were pretty yummy but the whole middle was too moist and fell apart. I'd thought it was dry enough and didn't do the "squeeze the steamed broccoli in a tea towel" step. Silly me! I could get the same flavour by cooking some broccoli with cheese on it in the oven, so not sure if I will go through all that again. Still have half left though to reheat for another lunch.
I'm still going strong on the low carb Mediterranean diet, tonight I had my first square of (70% dark) chocolate for over a week, surely a new record!
Showing posts with label Mediterranean. Show all posts
Showing posts with label Mediterranean. Show all posts
Tuesday, October 18, 2016
Wednesday, August 17, 2016
Days in the sun
Tuesday:
I got out to the park and did some good editing in the lovely winter sunshine. Then I walked around a bit. It's a shame that there are no paths along the river, houses are right next to it or else it is native bushland. The roads are set further back and have only very narrow footpaths. I did a lap of the park and over the little footbridge and back. The ground wasn't muddy today so at least I was able to walk on the grass right to the other end of the sports field. It was lovely to be out and I also felt that I got some work done and achieved something for the day.
Wednesday:
You wouldn't think this simple piece of furniture could be the cause of eight months of phone calls and annoyance, would you?
Well it was. But huzzah! This morning the handyman arrived with the correct piece (they ordered the wrong one twice) and it took 5 minutes for him to put the last drawer together and Aiden now has a complete chest of drawers! Yay!
It seems that Skinky has learned to read. I was about to pick up a book from the floor when I saw a little brown head poking out from under the front cover. I lifted it up, and there he was. He has an interest in science fiction apparently, it's Asimov's The Robots of Dawn.
It was another warm sunny day and my foot was feeling good so I decided to go on the longest walk I've attempted for ages. There is a Thai restaurant opposite Jasmine's dance school and I fancied trying it for lunch, so I walked there. Nearly 30 minutes. I took my takeaway to a nearby park and ate it, then escaped from the heat into the nearby shopping centre for a while, then walked home again. All up it must have been an hour walking, with a break in the middle.
My foot was fine but I don't know about the rest of me! My legs and hips are aching! Just not used to all this movement. And it was so hot! I could hardly believe it was still winter. Everyone else seemed confused too, clothing choices ranged from shorts and T-shirts to heavy winter coats. I always get hot walking, I was suffering in my jeans and light-but-long-sleeve top.
I took my backpack with my manuscript, planning to sit in the park and edit after lunch but there wasn't a table with shade available, I ate my lunch (which was delicious) on a bench with a tiny bit of dappled shade under a small tree.
The shady way home...
An amazing array of plants seemed to be in bloom considering it is still winter here, I took photos of wattle, roses, violets, iris, lavender, and other things I have no name for.
What on earth is this thing?
A more recognisable camellia.
A rather exotic and aggressive bird of paradise.
I've been having a bit of pain in my left hip for some years now, it never occurred to me it was arthritis (I'm not old!) until I had that recent scan. I'm not sure I like knowing, I think it was easier to dismiss as transitory and unimportant before I had a name for it. But today I was researching a bit about it especially regarding diet and they talk about avoiding foods that trigger inflammation. Guess what number one is? Sugar. Sugar, then saturated and trans fats, refined foods, gluten. They recommend increasing fresh fruit and vegetables, fish, olive oil, dairy... sound familiar? Sound a bit Mediterranean? I keep getting shoved towards this same healthy diet that will apparently cure everything wrong with me, so why can't I stick to it? How come other people can? Is there a switch somewhere I can flip to turn on the will power?
I got out to the park and did some good editing in the lovely winter sunshine. Then I walked around a bit. It's a shame that there are no paths along the river, houses are right next to it or else it is native bushland. The roads are set further back and have only very narrow footpaths. I did a lap of the park and over the little footbridge and back. The ground wasn't muddy today so at least I was able to walk on the grass right to the other end of the sports field. It was lovely to be out and I also felt that I got some work done and achieved something for the day.
Wednesday:
You wouldn't think this simple piece of furniture could be the cause of eight months of phone calls and annoyance, would you?
It seems that Skinky has learned to read. I was about to pick up a book from the floor when I saw a little brown head poking out from under the front cover. I lifted it up, and there he was. He has an interest in science fiction apparently, it's Asimov's The Robots of Dawn.
It was another warm sunny day and my foot was feeling good so I decided to go on the longest walk I've attempted for ages. There is a Thai restaurant opposite Jasmine's dance school and I fancied trying it for lunch, so I walked there. Nearly 30 minutes. I took my takeaway to a nearby park and ate it, then escaped from the heat into the nearby shopping centre for a while, then walked home again. All up it must have been an hour walking, with a break in the middle.
My foot was fine but I don't know about the rest of me! My legs and hips are aching! Just not used to all this movement. And it was so hot! I could hardly believe it was still winter. Everyone else seemed confused too, clothing choices ranged from shorts and T-shirts to heavy winter coats. I always get hot walking, I was suffering in my jeans and light-but-long-sleeve top.
I took my backpack with my manuscript, planning to sit in the park and edit after lunch but there wasn't a table with shade available, I ate my lunch (which was delicious) on a bench with a tiny bit of dappled shade under a small tree.
The shady way home...
An amazing array of plants seemed to be in bloom considering it is still winter here, I took photos of wattle, roses, violets, iris, lavender, and other things I have no name for.
What on earth is this thing?
A more recognisable camellia.
A rather exotic and aggressive bird of paradise.
I've been having a bit of pain in my left hip for some years now, it never occurred to me it was arthritis (I'm not old!) until I had that recent scan. I'm not sure I like knowing, I think it was easier to dismiss as transitory and unimportant before I had a name for it. But today I was researching a bit about it especially regarding diet and they talk about avoiding foods that trigger inflammation. Guess what number one is? Sugar. Sugar, then saturated and trans fats, refined foods, gluten. They recommend increasing fresh fruit and vegetables, fish, olive oil, dairy... sound familiar? Sound a bit Mediterranean? I keep getting shoved towards this same healthy diet that will apparently cure everything wrong with me, so why can't I stick to it? How come other people can? Is there a switch somewhere I can flip to turn on the will power?
Monday, May 23, 2016
Sixteen weeks weigh in
Monday:
I have now finished my second eight-week round of the Blood Sugar Diet. I have not stuck to its rules perfectly, in particular I've done almost no exercise, but I have got results as good as any other diet I've ever been on and just as importantly when I slip up I don't give up! I pick myself up and keep going!
The basic theme of the diet is low-carb and low-processed forever (the Mediterranean Diet, lots of fresh vegetables with olive oil and nuts and meat and fruit and full-fat dairy, occasional dark chocolate or red wine), with low calorie for this eight week starting period. I am going to continue counting calories for the time being.
Starting blood glucose (last year): 10.8 mmol/L (very close to diabetes)
16 week blood glucose (last week): 8.9 mmol/L (still pre-diabetic range, but better)
Starting weight: 84.5 kg
16 weeks: 79.5 kg
Total loss: 5 kg
That is with a long break between two lots of eight weeks, where I put some weight back on, and a five day break just recently when I also put a bit back on but then have already lost that again. My weight has bounced up and down by a kg or so for weeks, ever since I first hit that 5 kg milestone. My challenge now is to get below that and keep continuing down! And I would love to be in the normal blood glucose range (7.8 or under) by next year's glucose tolerance test.
I can't really set a goal of a certain weight or certain blood sugar reading by a particular date because I am not 100% in control of that. What I can control is my actions not the result. So I will keep making good choices in what I eat and how much, and start getting some exercise.
Yesterday (Sunday) afternoon around 4:30, Jasmine told me she needed fabric for her sewing class on Monday! She had mentioned it earlier in the week but without knowing what precisely she needed. Now she knew, but of course all the shops were closed by the time she remembered it. Today in class she helped a friend and told her teacher she'd get the fabric in time for a double class tomorrow. So we dashed out between school and dance lessons to the closest place I could find, around 20 minutes away. She had very specific ideas of what she wanted for her seat cushion, luckily we were able to find it. They are making the actual stool in woodwork lesson which I think is pretty cool.
I was weak and bought myself a small brownie for a snack while we were out. But then I was strong and did not get KFC for dinner even though I really wanted to.
I have now finished my second eight-week round of the Blood Sugar Diet. I have not stuck to its rules perfectly, in particular I've done almost no exercise, but I have got results as good as any other diet I've ever been on and just as importantly when I slip up I don't give up! I pick myself up and keep going!
The basic theme of the diet is low-carb and low-processed forever (the Mediterranean Diet, lots of fresh vegetables with olive oil and nuts and meat and fruit and full-fat dairy, occasional dark chocolate or red wine), with low calorie for this eight week starting period. I am going to continue counting calories for the time being.
Starting blood glucose (last year): 10.8 mmol/L (very close to diabetes)
16 week blood glucose (last week): 8.9 mmol/L (still pre-diabetic range, but better)
Starting weight: 84.5 kg
16 weeks: 79.5 kg
Total loss: 5 kg
That is with a long break between two lots of eight weeks, where I put some weight back on, and a five day break just recently when I also put a bit back on but then have already lost that again. My weight has bounced up and down by a kg or so for weeks, ever since I first hit that 5 kg milestone. My challenge now is to get below that and keep continuing down! And I would love to be in the normal blood glucose range (7.8 or under) by next year's glucose tolerance test.
I can't really set a goal of a certain weight or certain blood sugar reading by a particular date because I am not 100% in control of that. What I can control is my actions not the result. So I will keep making good choices in what I eat and how much, and start getting some exercise.
Yesterday (Sunday) afternoon around 4:30, Jasmine told me she needed fabric for her sewing class on Monday! She had mentioned it earlier in the week but without knowing what precisely she needed. Now she knew, but of course all the shops were closed by the time she remembered it. Today in class she helped a friend and told her teacher she'd get the fabric in time for a double class tomorrow. So we dashed out between school and dance lessons to the closest place I could find, around 20 minutes away. She had very specific ideas of what she wanted for her seat cushion, luckily we were able to find it. They are making the actual stool in woodwork lesson which I think is pretty cool.
I was weak and bought myself a small brownie for a snack while we were out. But then I was strong and did not get KFC for dinner even though I really wanted to.
Friday, February 19, 2016
Mental health day
Saturday:
Continuing to feel much better today. I woke early as usual, several times, but managed to get back to sleep and snoozed until nearly 9 which was wonderful. And for the first time in ages I had a dream where I was in control instead of helpless and frustrated. (I turned into a bull and trampled and gored my attackers.)
It could be unpredictable fluctuations in hormones, but the other thing that is different is that a couple of days ago I gave up on my diet and started to eat whatever I wanted. I don't think it's a huge change physically as I was failing on my diet anyway and eating plenty of treat foods all along - but it is a huge change mentally. I am no longer putting all my energy into resisting the lure of food, fighting temptation, exhausting myself trying to stick to my diet and feeling bad about failing.
The strange upshot of which is that after a couple of days of complete food freedom I'm feeling refreshed and ready to try again! Because I can't just eat whatever I like forever. That is what got me to sleep apnoea and pre-diabetes and diverticulitis etc. I have to find a plan that I can live with for the rest of my long healthy life. And I'm ready to think about that again. After only a couple of days, which surprises me. Normally I take weeks or months between healthy living attempts.
I'm considering continuing my healthy Mediterranean diet plan, which was as good as any I have tried (and was recently rated most easy to stick to, I read), but with a regular weekly "cheat day" but I hate the word "cheat". So a regular "indulgence day". Usually these days off are promoted by diet-inventors as a physical thing, to keep your body guessing. But for me it would be a mental health day, when I can relax and by eating whatever I want, ironically not have to think about food all the time. Enjoying dessert (without guilt) when the extended family gets together for dinner. Not stressing if Tim and the kids make muffins. Going to a café for brunch. Sounds like a lovely mental health day to me.
I am still deciding between a sort of "all you can eat" free day when I actively plan treat meals for the whole day, or alternatively a relaxed weekend when I still prepare normal healthy Mediterranean-diet-style meals but also allow some treats on both days (like a cheese platter with guests, ice cream at the beach, not trying to avoid every carb on the menu at a restaurant). Either way, I would be eating clean during the week.
And I'm going to dance my booty off. Literally.
Continuing to feel much better today. I woke early as usual, several times, but managed to get back to sleep and snoozed until nearly 9 which was wonderful. And for the first time in ages I had a dream where I was in control instead of helpless and frustrated. (I turned into a bull and trampled and gored my attackers.)
It could be unpredictable fluctuations in hormones, but the other thing that is different is that a couple of days ago I gave up on my diet and started to eat whatever I wanted. I don't think it's a huge change physically as I was failing on my diet anyway and eating plenty of treat foods all along - but it is a huge change mentally. I am no longer putting all my energy into resisting the lure of food, fighting temptation, exhausting myself trying to stick to my diet and feeling bad about failing.
The strange upshot of which is that after a couple of days of complete food freedom I'm feeling refreshed and ready to try again! Because I can't just eat whatever I like forever. That is what got me to sleep apnoea and pre-diabetes and diverticulitis etc. I have to find a plan that I can live with for the rest of my long healthy life. And I'm ready to think about that again. After only a couple of days, which surprises me. Normally I take weeks or months between healthy living attempts.
I'm considering continuing my healthy Mediterranean diet plan, which was as good as any I have tried (and was recently rated most easy to stick to, I read), but with a regular weekly "cheat day" but I hate the word "cheat". So a regular "indulgence day". Usually these days off are promoted by diet-inventors as a physical thing, to keep your body guessing. But for me it would be a mental health day, when I can relax and by eating whatever I want, ironically not have to think about food all the time. Enjoying dessert (without guilt) when the extended family gets together for dinner. Not stressing if Tim and the kids make muffins. Going to a café for brunch. Sounds like a lovely mental health day to me.
I am still deciding between a sort of "all you can eat" free day when I actively plan treat meals for the whole day, or alternatively a relaxed weekend when I still prepare normal healthy Mediterranean-diet-style meals but also allow some treats on both days (like a cheese platter with guests, ice cream at the beach, not trying to avoid every carb on the menu at a restaurant). Either way, I would be eating clean during the week.
And I'm going to dance my booty off. Literally.
Sunday, January 17, 2016
Over the bridge
Sunday:
I got myself out for a walk this morning. I walked up the street to this pedestrian bridge I'd noticed, it looks a bit like the Sydney Harbour Bridge in miniature.
Up and over.
The shady path on the other side.
Through to the park where we went for Christmas carols.
Then home through twisty little back streets. It took 45 minutes in all, partly because I couldn't get through where I thought I would be able to. I walked slowly, but was still a bit tired by the time I got home. Body-tired, rather than sleepy. The best thing about it was getting it done. For all the rest of the day, I knew that my exercise for the day was already completed.
Home for breakfast of chicken, cucumber and tomato, grapes, and tea.
The extra food yesterday didn't do my weight loss any harm, nice drop in the scales. I should relax my intake more often! Actually that is a possibility to consider as a valid part of the plan. Some people protest against "cheat days" or "cheat meals" because if you are eating properly then it's a sustainable lifestyle and if you want to "cheat" then your diet isn't properly sustainable. I hate the word cheat for that reason, even if the diet includes "cheat meals" it makes it sound like you are doing something wrong. A planned indulgence is different, and I do think a healthy relationship with food can include them. They are part of the sustainable lifestyle, not outside it. Problem is, once you ease up the tension on the reins the appetite can bolt.
The Mediterranean plan I am following is based on a book by Michael Mosley, and is designed as an 8 week strict period to stabilise blood sugar levels. He has also written a book on intermittent fasting called the 5:2 diet or the Fast diet where you eat "normally" - healthy food but more calories - for 5 days and "fast" - only around 500 calories - on two days a week. Just like interval training in exercise (where you exercise really hard for short periods interspersed with recovery periods), this on/off method is supposed to have greater health benefits than steady diet or exercise. Dr Mosley suggests moving on to the 5:2 diet after the 8 week plan for continued weight loss at a slower rate as well as all the health benefits of intermittent fasting. I'm thinking about it - but 500 calories is so low! I suppose it's better than a total fast. It would be nice to be able to eat more on the other days and still lose weight. He still doesn't promote indulgence meals, the extra food from the Mediterranean Diet of low carb, lots of vegetables, moderate protein and fat, almost no processed food. Why isn't there a cake diet?
Some friends of mine went on an extremely strict diet for a while, I'm not sure exactly what the rules were other than being super low carb, but it had one indulgence day a week when you could eat anything you wanted. It was supposed to shake up their metabolism so they didn't go into starvation mode (or something like that). They lost a lot of weight, the first time I'd ever seen my friend quite slender, so restricted eating 90% of the time then binging every Sunday did work, but the husband fainted once (or was it twice?) at work and hit his head on the wall and had to go to hospital. So that sounds a bit extreme to me.
Lunch was two bowls of tomato soup (saving a few calories for afternoon tea).
Then I made time for my meditation Headspace, which I haven't been doing every day.
We had some visitors for afternoon tea, I offered a mix of healthy and unhealthy and had a bit of each myself. A few grapes, one biscuit (cookie), one mini chocolate.
Then family over for dinner, roast leg of lamb and mixed tomatoes (pictured) plus roast potato, pumpkin, carrot, zucchini, broccoli and cauliflower.
Ice cream and raspberries for dessert. I served myself a half-size portion but then my sister-in-law asked if she could have that one. Instead of dividing up one I'd already dished out, or just eating half, I ate a whole portion. If I had no ice cream at all, I would have been good for the day. So I ended up a bit over.
I got myself out for a walk this morning. I walked up the street to this pedestrian bridge I'd noticed, it looks a bit like the Sydney Harbour Bridge in miniature.
Home for breakfast of chicken, cucumber and tomato, grapes, and tea.
The extra food yesterday didn't do my weight loss any harm, nice drop in the scales. I should relax my intake more often! Actually that is a possibility to consider as a valid part of the plan. Some people protest against "cheat days" or "cheat meals" because if you are eating properly then it's a sustainable lifestyle and if you want to "cheat" then your diet isn't properly sustainable. I hate the word cheat for that reason, even if the diet includes "cheat meals" it makes it sound like you are doing something wrong. A planned indulgence is different, and I do think a healthy relationship with food can include them. They are part of the sustainable lifestyle, not outside it. Problem is, once you ease up the tension on the reins the appetite can bolt.
The Mediterranean plan I am following is based on a book by Michael Mosley, and is designed as an 8 week strict period to stabilise blood sugar levels. He has also written a book on intermittent fasting called the 5:2 diet or the Fast diet where you eat "normally" - healthy food but more calories - for 5 days and "fast" - only around 500 calories - on two days a week. Just like interval training in exercise (where you exercise really hard for short periods interspersed with recovery periods), this on/off method is supposed to have greater health benefits than steady diet or exercise. Dr Mosley suggests moving on to the 5:2 diet after the 8 week plan for continued weight loss at a slower rate as well as all the health benefits of intermittent fasting. I'm thinking about it - but 500 calories is so low! I suppose it's better than a total fast. It would be nice to be able to eat more on the other days and still lose weight. He still doesn't promote indulgence meals, the extra food from the Mediterranean Diet of low carb, lots of vegetables, moderate protein and fat, almost no processed food. Why isn't there a cake diet?
Some friends of mine went on an extremely strict diet for a while, I'm not sure exactly what the rules were other than being super low carb, but it had one indulgence day a week when you could eat anything you wanted. It was supposed to shake up their metabolism so they didn't go into starvation mode (or something like that). They lost a lot of weight, the first time I'd ever seen my friend quite slender, so restricted eating 90% of the time then binging every Sunday did work, but the husband fainted once (or was it twice?) at work and hit his head on the wall and had to go to hospital. So that sounds a bit extreme to me.
Lunch was two bowls of tomato soup (saving a few calories for afternoon tea).
Then I made time for my meditation Headspace, which I haven't been doing every day.
We had some visitors for afternoon tea, I offered a mix of healthy and unhealthy and had a bit of each myself. A few grapes, one biscuit (cookie), one mini chocolate.
Then family over for dinner, roast leg of lamb and mixed tomatoes (pictured) plus roast potato, pumpkin, carrot, zucchini, broccoli and cauliflower.
Ice cream and raspberries for dessert. I served myself a half-size portion but then my sister-in-law asked if she could have that one. Instead of dividing up one I'd already dished out, or just eating half, I ate a whole portion. If I had no ice cream at all, I would have been good for the day. So I ended up a bit over.
Overall a pretty good day. And feeling much more optimistic.
Saturday, December 26, 2015
Ready
Sunday:
Today has flown by so fast! Every time I looked up, another few hours had gone by. I had a lazy day at home. Aiden tried out his new bike. He had completely outgrown his old one, this one fits him just right.
I had allowed myself today to eat a few treats left over from Christmas but really didn't have much. A bit of chocolate in the afternoon and dessert (Toblerone cheesecake, worth the calories!) after dinner. I felt no urge to binge on anything. I was tired, but not in a bad way. A natural consequence of a busy few days.
I spent some time preparing for my return to healthy living tomorrow. I'm feeling quietly confident. I've made a shopping list for tomorrow, packed with healthy food. My Fitbit is charged - it tends to rub on my wrist but I'm going to try alternating arms. My CPAP is washed and ready on my bedside table. I was given a new Dance game for the Xbox for Christmas, I'll try that out tomorrow. I've joined a 4-week DietBet that starts tomorrow so I'll weigh-in in the morning; I'll need to lose about 3.5 kg. I'm as ready as I can be!
I'll be following something similar to a Mediterranean diet, what I consider a sensible diet; low in processed food and high in fresh fruit and vegetables, moderate protein and fat, fairly low carb (at least low in processed carbs). I will be counting calories and tracking with the Fitbit app that syncs with my Charge HR. And drinking lots of water. I'm ready!
Today has flown by so fast! Every time I looked up, another few hours had gone by. I had a lazy day at home. Aiden tried out his new bike. He had completely outgrown his old one, this one fits him just right.
I spent some time preparing for my return to healthy living tomorrow. I'm feeling quietly confident. I've made a shopping list for tomorrow, packed with healthy food. My Fitbit is charged - it tends to rub on my wrist but I'm going to try alternating arms. My CPAP is washed and ready on my bedside table. I was given a new Dance game for the Xbox for Christmas, I'll try that out tomorrow. I've joined a 4-week DietBet that starts tomorrow so I'll weigh-in in the morning; I'll need to lose about 3.5 kg. I'm as ready as I can be!
I'll be following something similar to a Mediterranean diet, what I consider a sensible diet; low in processed food and high in fresh fruit and vegetables, moderate protein and fat, fairly low carb (at least low in processed carbs). I will be counting calories and tracking with the Fitbit app that syncs with my Charge HR. And drinking lots of water. I'm ready!
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