Saturday, January 20, 2018

Keto Woman Podcast- Episode #13 featuring me- Data, for informational use only!

I was honored to have been interviewed by Daisy Brackenhall of the Keto Woman Podcast.

Check out my episode (#13) and all of the prior episodes here
http://www.ketowomanpodcast.com/episodes/

Daisy is an admin over at the 2 Keto Dudes Form (hint you'll get more access to more content if you join and interact- its free.
https://www.ketogenicforums.com/

Give it a listen. A lot of "what works for me" goes against mainstream weight loss groups.
Abstaining for a WIN. Yo!!

*** correction Pamala Peeke, MD's book is the Hunger Fix

Coolest behind the scene scoop: I watched the sunset in France while we recorded, from Daisy's window in her office, while I watched the sun rise from my chair on the same day!!!  Digital connections are awesome.

Thanks again to Daisy, the 2 Keto Dudes, and to all the Keto Women past, present and future. And to my family, friends, co-workers, classmates, blog commenters, who support me. Thanks! Onward and here's to getting to your goals.




Sunday, January 14, 2018

5 years, 11 months in long term weight maintenance

May 2011 vs Jan 2018

May 2011 vs Jan 2018
























Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  116.8   lbs
Keeping off    70.6 lbs

Time in maintenance 5 years, 11 months

Age 51
Menopause 4+years
Height 5'1"
BMI 22.1
BMI ave December 22.0
BMI ave November  21.9

What's working:
1. Health: Another short check in for me. 
I've got a mild cold, not bad in comparison to some of the flu that is so devastating. That's the nice thing I've found since getting my hs-CRP super low, that colds are mild and come and go. I don't take any cold medication other than a Zicam (zinc) that is probably more placebo than anything. 

It's nice to roll up my sick days and use them for vacation. Removing dairy was key in mostly eliminating my sinus infections that seemed to be 3X per year before. 

2. Podcasts: I recorded a podcast with Keto Woman Podcast- Daisy Brackenhall.  That podcast will release around Friday, January 19th, 2018. I'll post a blog entry with a link. 

I've been listening to a lot of new podcasts, too. The Obesity Code Podcast, The Boundless Health Podcast,  STEM Talk, Happier in Hollywood, The Happier Podcast, JAMA Podcasts, select Joe Rogan, The Primal Blueprint Podcast, select Tim Ferriss Show.... and don't hate... Welcome to RealiTV. (sigh- LOL, I've got to balance out the JAMA stuff.

I'm really digging STEM talk... many of my favorite low carb, science people. :)

Feb 3, 2018 will mark 6 years in weight maintenance. It's kind of exciting. 

3. Weight: Still holding steady. I've noticed that even with a couple of higher pounds, in the 117's, my body fat is the same or less than in my lower weights. So, I'm feeling good, but watching very, very closely. I may need to go through more cycles of fasting and cutting my intake total a few more days a week. 

What didn't work in the past

1. Eating whatever and not noticing that what I ate impacted the frequency and severity of even common illnesses. My sinus infections and headaches were so painful. I don't miss them.

2. Lack of access to a variety of resources. WW magazine, Richard Simmons were okay, but I needed more. 

3. Weight, I didn't weigh frequently enough to take action. I didn't want to take action. Who wants to give up their addictive substance? I thought I would die without Skinny Cow ice cream and Jelly Belly Jelly Beans. Turns out I was dying WITH them. Funny now, sad then.  

GRAPHS: Because, data.








Thursday, January 4, 2018

Rank this! 2011 to 2018 Long term weight maintenance Paleo, Low Carb, and gasp! Keto, with IF

Before getting too upset about another diet ranking
https://www.npr.org/sections/thesalt/2018/01/03/575181390/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets

On the left: Weight Watchers results (moderation of all foods) and my ability to not think for myself almost killed me. I was in my own way.

On the right: Paleo, Low Carb, Keto and Intermittent Fasting. Abstaining from trigger foods.

Abstaining and removing whole food groups saved my life.
Moderating all food groups almost killed me.

I lived simply because I took matters into my own hands

I simply thought for myself:  I ranked my own results

May 2011 to Dec 2017




















Be sure to

0. Abstain from binge foods
1. Think for yourself
2. Take 2 months to try a diet plan and see if your weight decreases or increases
3. Take 2-3 months to see if your fasting glucose and 2 hrs post is higher or lower
4. Abstain from a food for 30 days. When you bring it back in, do you have extreme cravings
5. Ask yourself :How's your muscle mass, strength, mobility?
6. Ask yourself: How's your joint pain?
7. Ask yourself: How's your sleep?
8. Ask yourself: How's your anxiety, depression?
9. Ask yourself: How's your skin, more acne, less?
10. Ask yourself: How's your GI system running?
11. Ask yourself: How's my blood pressure?
12. Ask yourself: How's your hs-CRP or other inflammation markers?

Weight maintenance = very sustainable for me.

It wasn't too hard,
I'm in great health
I'm 51 and feel better than when I was 31

Any questions?

Were any of the experts over weight as kids?
I was. Thank my higher power for thinking for myself.

If I relied on expert opinion, I might not be here.

Think for yourself!

On the left Weight Watchers
On the right Paleo, Low Carb, Keto, Intermittent Fasting.

*edited to add BP and hs-CRP to my list.


May 2011 to Jan 4, 2018 Daily weigh ins. 

Monday, January 1, 2018

365 days of what makes Low Carb, Paleo, and mild Keto easier for my long term weight maintenance 2018


365 days of What makes Low Carb, Paleo, Keto and weight easier in long term weight maintenance.

Why NOT!?!?  I'm a hobby photographer and what better way to show you what makes my Long Term Weight Maintenance easier than 365 days of Instagram posts.

Go, look, learn. Here's to a great 2018! Happy New Year.

In a little more than 1 month, I'll  have 6 full years of long term weight maintenance.
Paying it forward feels good.
I was obese or yo-yo eating from ages 6-46.

Food Addiction sucks. There is a super full life in remission.
If I had realized how good and full life was living in remission, I would have hopped on this way of life sooner. Better late than never. Happier than before.

Please know, it is possible to have long term weight maintenance in most cases. The next 40 years are MINE.

Here's my main instagram account where my 365 challenge is 
https://www.instagram.com/karenspaleolife/

If you enjoy Southern California Beach photos, here is my other account
https://www.instagram.com/gardengirl_kp/?hl=en


Onward. Here's to removing any barriers to what may be better and happier in 2018.

Sunday, December 31, 2017

2017 Weight Maintenance Wrap Up- a normal weight is essential for me



Bye 2017. Good, not so great, and mostly okay. Living life at or near my "best weight" is essential.


LCHF, Paleo, mild- Keto, Time Restricted eating brought great weight control.  Obesity effects my physical, mental, and cuts to my core of my soul in a negative weight. Maintaining a normal weight is one of my top priorities. 

2017 fifth year of long term weight maintenance

I started measuring ketones so I could put some data behind my "mild keto" claim. I'm not sure if it helps me with weight maintenance or not, but certainly, it doesn't seem to hurt. Plus extra energy and all the early 30's feels. I'm 51. So there's that!

I had the lowest HA1c of the decade at 4.8 ng/mL. Whoooooo!!!!

I stopped eating most coconut products in an effort to eat more ancestral.


I survived a case of shingles. The singles anti-viral med works great for me. I'm fortunate.

I hit stairs and did some elevation sprinting. More push-ups, more standing from sitting without using my hands mobility. 

I had some fun travels and dug deeper into my family tree, connected with some newly discovered cousins.

I've had a truckload of fun with my Sea Glass hobby
So. Cal Sea Glass 
2018 is going to be a year of change.

I'm preparing mentally for having my teen (aka Jr. Family member) attend college in the fall of 2018.

Work will continue to be a fast paced and I'll need roll with it, flexibility 100% sort of environment. I've got 15+ years more to work. So I will learn, grow, flex as much as I do with my health and mobility. It's likely to be all about SKILZ. I'm up for it.

Life goes on, however, it's much easier for me to live life at a normal weight.
I see many accounts that you don't find happiness at your best weight or goal weight.

I'm happier  at my weight maintenance range

I feel the best 113-116 lbs.  Even up to 125, it's okay. I'm not okay above 125. At all.

I feel so much better. I've placed compulsive overeating, morbid obesity, Type 2 diabetes- all are in remission. Life for me is so much happier and easier. It's also much cheaper in not being sick as much and not having diabetes, migraines, aches and pains.

Onward 2018 is going bite me in the rump if I don't keep my food sobriety, including my weight in check. It's my truth, I own it.

Here's to 2018. Do what makes you happy and happier than before, even if it's not popular on social media.

I didn't have to run to keep in front of this wave. I stood, observed the biggest wave cycles, then took my best photos and this short film.

Onward. Happy Dry Feet 2018. From just beyond the soak zone. Glad to be away from the mile of denial, obesity, and binge eating. Almost 6 years. Feels good. Not going back.


Sunday, December 24, 2017

7th Food Sober Christmas, 2017

Newport Beach Dec 2017

Merry Christmas, Happy Holidays!!!!!

This is my 7th Food Sober Holiday Season. 

Please know, if you are abstaining, you are not alone. I'm abstaining, fasting for part of the day and exercising. I eat like I care about myself! I care about disease prevention, taking care of myself and my family financially. And physically. 

I can see why the weight maintenance remission period is 2-5 years into a stable weight. I could have easily gone back to my moderating ways in years 1-5.

Once I hit year 5 of abstaining from my binge triggers- all grains, all nuts, most emulsifiers, most sugars

(My exceptions are soy lecithin and a small amount of sugar in 70% chocolate, after careful testing)

This year, same old same old.  Life is GOOD!

LCHF is so delicious. Keto keeps me feeling 31 instead of 51. Fitbit keeps me honest. 

What's working now

1. No Sugars, No Grains
2. Abstaining
3. Time Restricted Eating (6am until 1pm)
4. Daily weighing
5. 60+ minutes of exercise
6. 2 gym work outs
7. Stair Sprints
8. LCHF
9. Keto because I fast
10. Glucose monitoring, because I am at risk for Type 2 Diabetes, HA1c low 5's or high 4's

It's not my fault. I was told a load of junk by many. Weight loss groups (WW), Doctor, employer, (no, eating whole grains is not a good thing it's a fat, obese, diabetic thing) magazines. Good thing I can think for myself now. Putting myself in charge was a game changer. 

We've been told incorrectly.
What didn't work in the past

 1. Grains made my cats sick and me overweight with high inflammation & binge eating
2. Moderation of junk food kept me morbidly obese
3. Eating 6 meals a day kept my glucose high. I was almost diagnosed pre-diabetic
4. Not weighing in kept the door open for compulsive overeating
5. Moving 20 minutes felt like reason to eat a Skinny Cow Ice Cream Sandwich
6. Gym is for others
7. My knees hurt so bad, stairs were avoided.
8. Low fat high carb kept me sick
9. I never gave myself a chance to use my own body fat for fuel
10. I ignored my glucose and HA1c until it got to 5.7% 

Hope you are all out having fun with your family. Safe travels. You are not alone. It's not your fault. It is our responsibility to find what works. Onward.




Thursday, December 14, 2017

5 years, 10 months long term weight maintenance, very fortunate

May 2011 to Dec 2017 LCHF


May 2011 compared to Dec 2017 Low Carb, Time restricted eating





Starting weight 187.4 lbs
Goal Range 113-125  lbs 
2017 best Goal Weight Range 113 to 116
Current Weight  116.8   lbs
Keeping off    70.6 lbs

Time in maintenance 5 years, 10 months

Age 51
Menopause 4+years
Height 5'1"
BMI 22.1
BMI ave November  21.9
BMI ave October 21.6

Sort version update for Nov 2017.

I'm flat lined out in the 116's. I'd prefer to be 116 or lower. 13-116 is my BEST weight So, I need to lose about a pound.

It could take me a couple of months to lose AND sustain the loss... so I'll be doing that work. 

GRAPHS, because, I use my data as a key tool for weight maintenance. 

Stepping back and looking. I'm pretty happy. I feel okay. I won't always feel my BEST, but that's okay. It's good enough. My maintenance plan is sustainable. Sustainability is the best I can hope for, along with my health. I'm very fortunate.