Category Archives: Health

Completing a Whole30 (and one more thing)

One of my goals for this year was to complete a Whole30 challenge starting in January. You can read more about my journey and more about the Whole30 on the post, “Halfway through the Whole30.”

As I am still on my (seemingly long) health journey that began last March, I wanted to do something that I thought was pretty successful last year. In August, I completed my first Whole30 challenge and was quite pleased with the result.

In a nutshell, the plan goes like this: Weigh in once at the beginning and once at the end, eat only quality meats (preferably grass fed), veggies, fruits, nuts and seeds, and fats such as coconut oil, olive oil, and ghee. Excluded from the diet are grains, dairy, artificial sweeteners, alcohol, legumes, starches (except for sweet potatoes), and probably the biggest one to avoid, soy.

The purpose? Exclude potential inflammatory foods, then see how your body feels in turn. As I said, I’ve done this before. My end result was that most of the foods I took out don’t bother me much, except for grains. I know that I feel much better when I don’t eat them, so now mostly I avoid them as a rule.

This post is, in part, out of self obligation. I’ve talked this thing up quite a bit and it’s hard to avoid when it’s such a part of your every waking moment for 30 days. In a way, it was a success. In only 30 short days, I lost 8.9 lbs. I should be happy. That said, my Fitbit Aria scale says I lost muscle mass and I only lost 1.4 lbs. of fat. The strangest thing is that the scale says I’ve lost 7.3 lbs. of lean mass, which would also include muscle.

Hmm.

I’m not sure if that’s the truth. Perhaps it is and I can’t get around it. But my clothes fit a little different, my belt is a notch tighter, and even my wife said I look like I’ve lost weight. Losing weight is one thing, seven pounds of muscle? I’m just not so sure about that.

I’ll admit, I didn’t walk as much this month as I did in during my first Whole30 in August. (I’m a very consistent Fitbit One user.) And, I didn’t workout with weights that as much as I did previously. That said, I worked a lot harder to get more sleep than I usually ever do, which I consider a huge success.

So I have to ask myself, was it a success or not?

I think so. For one, depriving myself of sweets makes my cravings for sweet things plummet. Also, I feel fantastic. I save money because I don’t spent anything on snacks and other assorted crap throughout the week. I only had a few moments where I wanted a Diet Mountain Dew, or some peanut butter. But mostly, those cravings just vanished.

And, with a couple of minor exceptions (I’m going to add some dairy back in my diet), I’ve decided to keep going and stick mostly with this same plan. I don’t feel like giving up just quite yet. I’ll make some modifications to my workouts, I’ll focus more on getting plenty of sleep, and I’ll move on.

So, that’s my story. Speaking of stories, I’m interested in hearing of health and fitness success stories of real everyday people. I’ve been building a little website where I’d showcase this information, and I’m happy to announce it here. I’ve had this domain and idea for awhile, Shapeshiftr.com, and there’s a signup form if you want to know when it goes live.

And if you’ve got a story to share about health and fitness success, just tick the box on the signup form at Shapeshiftr.com.

Halfway through the Whole30

When I set out my goals for the new year, one of the first things I said I would tackle was the Whole30.

In essence, The Whole30 can be described itself as this:

I eat real food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.

This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight.  I aim for well-balanced nutrition, so I eat both animals and a significant amount of plants.  I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta.  And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.

Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body.  It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life.  It helps eliminate sugar cravings and reestablishes a healthy relationship with food.  It also works to minimize your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune.

I have to say that things are going very, very well.

After the holidays, I was stuffed. I indulged myself a wee bit too much, and eating nothing but whole foods really has removed the bloat I was feeling at the start of the month. I’m working hard to get to sleep before midnight (a real challenge for me) and I’m seeing a noticeable difference in my energy levels in a good way.

The hardest thing for me is not stepping on the scale. Although  not touted as a way to lose weight, many do on the Whole30, and my experience in August saw a nice increase in fat loss and decrease in weight. But, I’ve been a good boy. I weighed myself at the beginning of the month, and then I put away the scale in the closet. I’ll check again on Jan. 31, but I knew I’d be too tempted if I just left it lying on the bathroom floor.

I’m excited to see what the next 15 days holds for me. I can feel a difference in my clothing; I was able to get into a particular shirt I called the “skinny shirt” on Sunday, so I know things are going well. And I’m down a notch in my belt, which is fantastic.

What I think is most interesting whenever I eat clean is how my cravings for sweet things get reduced to nothing. And the sweet things I do have — an orange or a banana here and there — taste so incredibly sweet that they become a real treat.

So here’s to another 15 days of clean eating. And if you’re thinking of doing something like this, check out www.whole30.com. It might just change your life!

Giving up pop

no-quitting

Today is a big day for me.

On Saturday, March 23, I asked my wife, Amy, to pick me up a two liter bottle of Diet Mountain Dew while she was at the store. To have her pick me up my favorite drink was a fairly common request. Not a big deal. However, this time, she screwed up.

She bought me a 20 oz. bottle instead. Not a big deal, really, but it accidentally set in motion a course that I really didn’t think would happen.

The next day, I gave up drinking diet pop completely.

At first, I wasn’t sure that I could make it. In fact, sometimes I’m still not sure. But day by day, I refused my indulgence. I’m not sure how I did it, but somehow, I kept saying, “no.” And now, one month later, I haven’t had a drop of diet soda.

The axiom rings true: success is a process, not an event.

When I started my professional career in the year 2000, I was a heavy Mr. Pibb drinker. Oh man, did I love that stuff. Dr. Pepper would suffice, too, and my waistline showed just how much I loved it.

In time, I would decide that all the extra calories weren’t for me. So, I switched to Diet Dr. Pepper. That was a main staple for a few years until I found Diet Mountain Dew. Then, I was hooked.

I loved how it tasted sweet, like the real thing, and had zero calories. It couldn’t be bad since it had no calories, right?

Well, maybe not.

The first few days off it weren’t bad, but I was definitely tempted by my habit. I’d go to the pop machine almost in a daze, “wake up,” then walk back to my desk. I drank water, unsweetened tea, black coffee, green tea. If it had an artifical sweetener in it, I would resist.

In parallel, I also decided to start back at the gym. I was doing really well with a healthy lifestyle toward the end of last year, but a job change and a new commute brought everything back to chaos. Sadly, I gained the weight back that I had dropped before the job change (which happened in December and certainly didn’t help with all the good food around). While I can’t say that giving up pop led entirely to me getting back on the wagon, I can certainly say that it helped.

After a few days of resistance, I noticed that my cravings for sweet things had diminshed a lot. Now it’s practically zero. Some of that also has to do with my diet, but that’s for another day. But not craving sweet food during the day has really helped. Coupled with a dietary change and regular exercise, I’m down 12 lbs. That’s five more than when I started the new job, but certainly a reversal I’m proud of in only a month’s time.

Yesterday, Amy sent me a picture of a squirrel outside our home, going to great lengths to get to our bird feeder. I had to laugh because it made me think of the last month. I’ve been constantly telling myself, “Don’t quit.” The reward would be worth it. I had to stick it out. I had to keep going.

Indeed, the reward has been worth it. I have more money in my pocket and I don’t feel like I’m a slave to “needing” a soda anymore. I hope it continues. I’m going to work hard to make sure it does.

And although I’m tempted to run out and grab a 20 ouncer to celebrate, I think I’ll go grab a glass of ice water instead.

Bewbs

The internet it all abuzz today about a new TIME magazine cover story about extreme attachment parenting. I’d link to the story, but the penny-pinchers at TIME require a subscription to view it. Screw ’em.

As a parent with two children who were both breastfed, I know how important breastfeeding is. The National Institute of Health has found there are many benefits to breastfeeding an infant, including fewer illnesses, a stronger immune system and healthy brain development. There’s lots of great things in breast milk that can help a baby grow into a vibrant toddler. Some women can’t breastfeed, that’s OK and nothing to be ashamed of.

It’s a very personal choice, but obviously a right that every mother should have the ability to breastfeed. The question that arose from the (dramatic and extremist) TIME cover was, “How long should a mother breastfeed?”

The simple answer: As long as she wants.

And then there’s the “opinions are like a-holes” category, which I’ll dance around for a minute.

The NIH studies say great things about breastfeeding for an infant to a toddler, but what about after that? Do the nutritional needs of a toddler change enough that breast milk doesn’t provide everything? I don’t have the answers to that, but the question is one that should be asked: “Is breast milk sufficient for the needs of a toddler? What about preschool age? Kindergarten? Grade school?”

Without hard data, it’s hard for me to say it should or should not be done. The thing I am worried about, from society as a whole, is how we seem to be raising children who believe that they are in control instead of parents taking authority. You see this a lot in helicopter parents. I overheard a story from someone who worked in financial aid at a university who had been overwhelmed with parents taking care of the business side of their child’s enrollment. Of course, the actual student isn’t anywhere to be found in these stories because helicopter mom or dad are taking care of it all.

My concern is the possible correlation between attachment parents and helicopter parenting. When do we let children be children instead of always hovering? Can a child’s creative mind be opened if they’re always protected? Will critical thinking come from a generation who hasn’t learn to fill out a FAFSA form?

In a way, I see the fringe elements of parenting kind of like smoking. You should absolutely have the right to do it (as long as it doesn’t infringe on others’ rights). But there is a huge warning label attached: The longer you do this, it might have undesirable consequences. Proceed with caution.

Disquiet

A couple of weeks ago I tried going about with my 3G data service turned off. Whenever I was away from a wireless source, I’d have nothing more than a really pretty phone.

The reason? I wanted to try and disconnect a little bit and step away from the glowing rectangles.

The experiment lasted three days. I faltered on a trip to the store one evening. Amy ran in to grab a few quick items, I and my daughters sat in our van and waited. The girls, they had Diego playing on the DVD player I got in November. I had nothing but my thoughts and my dummy iPhone.

Until I noticed my wife had left her iPhone in the car. Retina display? Faster than my 3Gs?  A Blade Runner form factor? Oh, baby.

I got caught. Something about using her phone for the data was “cheating” or something. I turned the data back on my phone after we got home from the store.

Tonight my mind has been racing. So many things I want to get down, get out, get moving on, it’s a mind-bending maelstrom in the old noggin and so, here I am.

I feel crappy. Not sick; only disappointed in my disorganization, my lack of focus, my inability to hammer out the things I want to pound on and move forward. I am disquieted by too much mental activity and can’t make much out of it.

And I guess that’s it.

Don’t weight on me: One month on the slow carb diet

In November of last year, I made mention of my goal to “get healthy and lose the weight.” After getting some initial data on Dec. 29, I was ready to get started on a program I had hoped would help me.

The data was telling. I weighed in at 255.4 lbs., and was carrying a striking 41.3 percent bodyfat. I was disgusted. I was appalled. And then I went to my parents house the following weekend, celebrated a late Christmas, and had the most decadent food indulgences I can remember having in a long time.

I was off to a good start.

Fast-forward to one month later: My latest weigh-in on Jan. 28 had me down to 246.4 lbs. at 38.9 percent bodyfat. Ah, progress. In one month, I had lost nine pounds and dropped 2.4 percent of my bodyfat.

Here’s my story.

On Jan. 3, I started the slow carb diet after reading the Tim Ferris book, The 4-Hour Body. There’s a lot of different types of plans in the book. Some for those who want to lose fat, some for those who want to gain muscle and a few other miscellaneous topics I won’t get into here.

The premise of the slow carb diet can be summed up in these five rules:

  1. Avoid “white” carbohydrates (or any that can be white).
  2. Eat the same few meals over and over again.
  3. Don’t drink calories.
  4. Don’t eat fruit.
  5. Take one day off per week.

One type of meal for me on this plan. Lettuce, ground beef, black beans and Senor Stan's salsa. Delish.

And so I did. I counted calories for the first week just to see how things were going, then stopped doing that completely. I did very little exercise. There were some walks here and there (I’m mentioned – although not by name – further in the article) with a friend and I took the stairs a bit more instead of the elevator at work. The book has some pretty bold claims about the possibility of losing 20 lbs. of fat in 30 days without exercising, so I wanted to keep my expenditures to a minimum. “Let’s see how this thing holds up,” I thought.

Oh sure, the diet has its share of critics. Most diets do. I think that’s a good thing. You should be highly critical of any type of major plans to change your body. Investigate, research, then decide if it’s right for you. (Even Dr. Oz, did, and believe it or not, he gives the plan a thumbs-up.) Most of all, get going once you’ve made that choice. There’s no greater weapon than inaction.

Things I could have done differently

  • Drank more water. I could have drank a LOT more water than I did. You’re only suppose to have one diet drink a day with this plan, but I have an addiction to Diet. Mt. Dew, and that sometimes got in the way. The last two weeks were pretty bad.
  • Went on more – or longer – walks. As I said, I was trying to see how lazy I could be, so that’s my own fault. But now that I’m seeing progress, I’m extremely motivated to up the ante.
  • Drank water and ate protein first thing in the morning. One of the tips to rev up metabolism is to have some ice cold water and some type of protein within 30 minutes (and certainly no later than one hour) of waking up. I’m not a morning person, so it’s a real struggle for me to get my head on straight in the morning. Better food preparation would have helped me.
  • Been better prepared. Since our family is scattered to the far ends of Kansas, we had a really, really late Christmas with my wife’s family in Garden City two weeks into my plan. Because they live six hours away, I didn’t plan well for the trip and ended up eating more unapproved foods than I would have liked. I essentially lost two days because of that trip, but since it was a belated Christmas, I didn’t care  much.

Things I’m glad I didn’t do

  • Listen to my doctor. You absolutely should get your body checked out to make sure there isn’t something that might prohibit you from trying any type of weight-loss program (cancer, diabetes, etc.). Doctors are pretty great for getting us unsick, but I don’t listen to them for advice on losing weight. When I went for my physical on Dec. 29, my doctor gave me a lecture on the need for me to lose weight, while he (admittedly) was overweight himself.  He recommended two different programs for me to try, the South Beach Diet (which I’ve tried before and do recommend) and Weight Watchers (which I absolutely don’t recommend). My doctor really didn’t have “tried and true” advice for me to lose weight and frankly, I wish he hadn’t tried.
  • Listen to others. The New York Times review won’t exactly make you want to run out and get the book (there was no mention if the reviewer actuallytried anything from the book). “No fruit? No dairy? Oh, I don’t think that’s safe.” Yeah, I heard it all. Of course, had I told someone I was going to be vegetarian, I’d likely get pats on the back or something. I get all the fruit, dairy and loads of other crap one day a week – I choose Sunday – for my binge day. I even have a simple rule: “Remember the Binge Day and keep it holy.” I won’t even go into what I’ve eaten today alone. My Sunday Binge Days are glorious tales of debauchery, followed by lean meats, greens and legumes the rest of the week.
  • Give up. I had a few setbacks along the way. Besides my aforementioned trip to western Kansas, I also slipped  up one Wednesday morning and wolfed down a pack of mini donuts on the way to work. Many times before, a slip up like that anytime during the day would cause me to completely fall off the wagon. For some reason, I kept going. I don’t know why this time is different, other than I’m really tried of being as heavy and unhealthy as I am.

Conclusion

I still have far to go. My first short-term goal is to hit 240 lbs., with a long-term goal of getting to 200 lbs. But what I’ve seen so far, I know I’m on the right track. I feel awesome. I don’t get tired in the afternoons. My clothes fit better, and in some cases, I think I’m going to need some new threads fairly soon.

Most important, I have a hope that hasn’t been there in a long time. I had some success last summer doing Red Dog’s Dog Days, but even then I worked my butt off and still only got to 246 lbs. I’m looking forward to Dog Days this summer. It should be a lot easier and way more fun.

That’s the story so far. Thanks for reading.

Now if you’ll excuse me, I have to prepare for supper. I’m going to go stuff my face at SmashBurger.

Initial data

Some of the results are in and they’re not pretty.

A couple of weeks ago I mentioned that today I would gather some data for my effort to lose weight in 2011.

And gather I did.

Ho-lee crap. I won’t share the details until later, but let’s just say I shouldn’t waste any time getting things moving. It’s not like I’m likely to die tomorrow or anything, but I’m far outside of some safe measurements.

Here’s to a weekend of festivities, then let’s see where this rabbit hole goes.

Momentum

I’ve made some momentum toward my goal of getting healthy and losing weight in 2011.

Appointments have been made. In the afternoon of Wednesday, Dec. 29, I will have my first physical in about two years. Let’s get the measurements! I want to know how my blood is looking, if my pipes are clogging and all that other stuff.

But another crucial bit of data I’ll be gathering will be the one I’ve not done in roughly seven years – bodyfat percentage.  The last time I had that done I was around 14 percent. I’m sure that now I’m [REDACTED OUT OF SHEER EMBARASSMENT, BUT C’MON, LOOK AT ME – YOU CAN FIGURE IT OUT].

Granted, gathering the starting data isn’t as good as say, actually working out and exercising. But I’m trying to do a little prep work here so I can settle down into a routine and have a good “before” measurement.

Lastly, I’ve told my co-workers that when the time comes, when I tell them “it’s on,” I’m seriously going to need their help. Little questions like “are you getting workouts in” or “put the candy down and move away from the wrapper” are encouraged.

Have you thought about your goals? What are you doing to meet them?

Suspending work

Lately I’ve been feeling a little worn out.

Working in web development is so much fun for me (I do it full-time and also with part-time side projects and gigs). I like to design and I like learning and building little programs, none of which I do nearly as often as I woud like.

But I’ve been incredily busy lately. Feeling bombarded, I logged off completely at 5 p.m. last Tuesday and haven’t done anything work-related since.

It’s been fantastic. I’m actually mentally ready to get back into the swing of things tomorrow. Having five full days away has done me good.

Perhaps suspending work for a little bit was just what I needed to get me through to that real vacation I talked about yesterday.

It’s a shame I’m all out of pumpkin pie.