Getting Started: Where Do I Begin?

A friend of mine recently decided to lose weight and eat healthier, and like most of us, she’s a little lost.  She knows what her goal is: being a healthier weight and healthier in general, but as to how to get there? It’s all a little vague. Most of us begin in the same situation.  The goal is usually pretty clear, but the path to take is like finding our way through a maze. Which route do we take and how do we know if we are making progress?

I think she has made a good start: she knows where she wants to go and she has an idea of how she wants to get there.  Although she wants to lose weight, her goal is to be healthier overall, so she began by making some realistic changes.  Instead of changing several habits all at once, she began by trying to eat more fruits and vegetables.  She said growing up, her family didn’t eat a lot of those, so she is making an effort to eat more of them.  She also joined My Fitness Pal and is logging her meals and exercise.  Although she’s just started changing her eating habits, she’s been exercising regularly for about a year now (I met her at the gym) so that habit is already firmly established!

As far as “choosing a diet plan,” she hasn’t really opted for a ‘packaged plan,’ which I think is a good thing.  Too often, I hear people trying to fit their lives and eating habits around the Rules for a diet. This is how people end up malnourished or becoming ill after following Rules carved in stone by someone they’ve never met.  (My all-time favorite is the college student who ‘went vegan’ and ended up almost dying in the emergency room because of B12 deficiency.) I don’t have anything against vegans (my cardio trainers are both vegan) but when we opt for following a way of eating, we need to make sure that it fits our nutritional needs and our own preferences.  I really love grapefruit and cabbage, but I’m sure not opting for the Grapefruit Diet or the Cabbage Soup Diet!

When people ask me if I have a diet, I usually tell them that I do a ‘version of Paleo/ Primal,’ because my ‘rules’ are going to be different from anyone else who also does Paleo/ Primal.  There are even disagreements over how to define Paleo and Primal, so following the rules is a little bit like choosing a religion!  This is why I’ve opted to make my own rules and follow my own version.  What I do may not work for my friend or for anyone else, so while it’s great to ask for advice, if it doesn’t work for you, then what’s the point?

As I mentioned above, my cardio trainers are both vegan and they are big fans of promoting veganism.  It really works for them: they are both healthy and fit 70 year olds (not a typo- they’re both in their 70s!)  Personally, I like eating animal products and I know I wouldn’t be very happy ‘eating vegan’ or even vegetarian!  At the same time, there are a few of my fitness and gym friends who eat keto, which is usually heavy on fat, mainly from animal products.  As much as I love things like butter, bacon, meat and dairy, the few times I’ve tried eating keto, it has not been very satisfying, even discounting carb withdrawal.  I hear repeatedly how healthy vegan/ vegetariansim/ keto are and I don’t doubt they work for a lot of people.  My sister was a happy vegetarian for several years before she opted to change her eating habit again.  None of those really made me feel good, so they’re off my list of eating plans!

My own version of Paleo means mainly whole natural foods as unprocessed as possible.  It also includes dairy (most hardcare Paleo followers insist that Paleo + dairy = Primal). It does not include starchy vegetables, grains/ grain products, cane sugar and some legumes.  Essentially, I started with a basic Paleo framework and adapted it to suit my metabolism and preferences. In fact, when I started, my diet did not include dairy for many months.  Eventually, I opted to include it again although I do think I need to limit it more than I do now.  The point is that the way I eat now makes me feel my best and I am getting the results that I want.

That is how we find the answers to those earlier questions: which route do we take to our goal and how do we know if we are making progress?  If you are feeling your best with your current eating plan and you are getting the results that you want, then that is the route to YOUR goal.  Most of us go into dieting with the general goal of ‘losing weight.’  Weight loss isn’t always healthy!  In fact, when I started losing weight, because I was so extremely obese, I lost a lot of weight in a short amount of time.  When I saw my doctor, her first reaction wasn’t “finally!”; it was “are you feeling alright? are you having health problems?” Rapid weight loss is an indicator of cancer, hormonal imbalance and intestinal/ digestive problems.  It also leads to malnutrition, i.e. the vegan college student with B12 deficiency.  What most of us really want is ‘fat loss,’ not just ‘weight loss,’ and while the distinction is lost on most people, it is an important distinction.  Losing weight can mean losing water weight (and becoming dehydrated) or it can mean losing lean body mass, i.e. losing muscle, among other things.  When the number goes down on the scale, most of us are really happy about it and keep doing what we are doing to keep the number going down.  But if we are doing something unhealthy, then we are only becoming thinner instead of healthier.  My friend made the observation that while most of her family was obese, all the people she knew who were diabetic were thin.  Just as being clinically obese doesn’t equal ‘unhealthy,’ being thin does not equal being ‘healthy.’

Getting the results you want, whether losing fat, building muscle or being fitter, is one way of knowing you are on the right path, but we must also not discount the ‘how am feeling’ part of the answer.  If you are getting the results that you want, like fat loss, but you hate the way you are feeling or eating, then that is NOT the right path for you!  If you hate the way you feel or you hate the way that you are eating, you are not going to sustain it for long. I tried both vegetarianism and keto a few times, and frankly, I hated both ways of eating.  I felt horrible, had terrible cravings and did not enjoy what I was eating. Although I’ve since learned that the cravings and the ‘keto flu will go away, I didn’t like what I was eating and overall, I didn’t like the way that felt. There are days when I eat more to a keto or veggie plan than other days, but those are the exception rather than the rule.  When I opted to include dairy again in my diet, one of the things I watched for was simply “how does it make me feel?”  If it made me feel awful or kept me from making my goals, then I would have kicked it back out again, but the truth is I like cream, butter and cheese and it doesn’t keep me from my goals.

We’ve all done diets where we strictly limit our foods, either the types or the amounts and yes, most of us have lost weight on those diets, but once we stop the limiting, we gain back fat and usually a bit more.  This is why it’s so important that we must enjoy the way that we are eating in order to be successful, otherwise any fat loss is going to be temporary!  Also, what is the point of looking great if we feel miserable?  Remember the last time you lost weight and showed up at a function like a holiday party where everyone commented on how great you look? That felt awesome…. until we reached the buffet table! There was all that food that either wasn’t on our diet or was simply too much! Instead of thinking, yum! what looks good to eat?, we were crying inside because it was all foods we were denying ourselves! I know from experience that situation is no fun at all! I know I don’t want to spend the rest of my life ‘looking great and feeling miserable!’  Even though there are a lot of foods that aren’t on my list, there are a lot of foods that are, and the last time I was at a buffet, there were still a lot of yummy foods that I could and did eat!  It was easy to choose those foods over the foods not on my list because I knew I felt better eating them and I knew I was going to keep making progress!

My friend is still in the early stages of her getting-healthier journey, but as I said, I think she is off to a great start. She is building good habits on a reasonable time line and she is asking herself the right questions. She mentioned it to me because even though she was enjoying her lunchtime salad with leafy greens and chicken, she was still getting hungry before dinner, so she was asking me about options for fixing that.  We discussed adding in some healthy fats (avocado, olives or more cheese) or more fibrous veggies (broccoli, cabbage or kale).  Obviously, what works for me won’t always work for her, but the important points are that you have to eat what you like eating and still get the results you want, because unless you do both, it doesn’t matter what you eat or how much weight you lose.

“Instant Gratification Takes Too Long!” And It Only Lasts an Instant…

We all know that getting started is the hardest part of anything.  It takes time to build some momentum, to feel secure in what you’re doing, even just to learn your way around the block, so to speak.  Most of us are looking for a quick fix, too, so waiting is really really hard!  We want instant results!  I love the quote above from Carrie Fisher because it is so true! We want what we want and we want it NOW! Most of us have grown up in an “instant” society.  When I was a kid, microwaves were the “new thing” (yes, I am that old!)  Most of them were the size of compact cars and they cost just as much, and everyone thought they would give you cancer or kill people with pacemakers.  But it was the beginning of “instant” everything.  We could get our popcorn and burritos and tv dinner right now instead of waiting 20 minutes or an hour.  Anything you ordered took 6 to 8 weeks to come in the mail.  Now we get impatient if it takes more than two days! “What do you mean it’s arriving Monday?? I ordered this on Tuesday!!”

We do the same thing when it comes to weight loss or fitness- especially weight loss!  If we don’t see results in a week, then “there’s something wrong this diet!”  In fact, advertisers specifically state, usually in a loud voice with descriptive graphics, “get results fast!” They not only know we don’t want to wait, they are counting on the fast results pitch to sell you their program! What most people don’t realize is that it’s easy to drop a few pounds really fast if what you are losing is water weight.  Basically, if you dehydrate yourself or flush all the sodium and electrolytes out of your body, you will lose a few pounds of water and the number on the scale will go down.  Is it healthy? Oh definitely not!  In fact, flushing out your electrolytes can cause some serious reactions (like a heart attack).  This is why athletes get muscle cramps after strenuous exercise: they have lost significant electrolytes through sweat, ergo sports drinks were invented. However, the heart is also a muscle and when your heart ‘cramps,’ that’s not a good thing!

One of the arguments often made against the Paleo diet is that it eliminates most starchy carbs (bread, rice, pasta, etc).  Carbohydrates are little water-retaining sponges, so the more carbs you eat, the more water you hold on your body.  People arguing against the Paleo diet say that yes, you lose a lot of weight fast because once the carbs and the water they hold are gone from your system, “it looks like you’ve lost weight, but when you go back to eating those carbs, you put that weight back on.”  The part after the ‘but’ is the key part of their argument for me: why would you go back to eating those carbs if they weren’t really good for you to start with?  Some people can go back to eating them in limited amounts after they’ve repaired the insulin resistance those carbs have caused.  But, if you don’t go back to eating them or eating them as much as you used to, then the water weight associated with excessive carb consumption is pretty much gone for good.  [FYI: your muscles will also store water to repair themselves after you’ve exercised, so if you do weigh right after working out, it can look like you’ve not lost weight or even gained.]

There are other diets out there that are formulated to give you ‘fast results,’ but fast does not always mean sustainable.  A lot of times these are what we think of as ‘fad diets’ because “everyone is doing them and they are losing a lot of weight super fast.” But do you really want to eat only cabbage or grapefruit all day every day?  You think you’re going to get all your vitamins and nutrients from eating one thing all day every day? This is what makes fad diets and other quickie diet promises not only unhealthy but possibly dangerous. Eating only one or a few foods can cause malnutrition (another argument leveled against the Paleo and the ketogenic diets!) Also, any time you have rapid weight loss, it can cause problems with your gall bladder, which can mean painful gallstones or gall bladder removal.  Unless your weight is endangering your life, as is often the case with Dr. Nowzaradan’s patients, it’s healthier to lose weight slowly and steadily while maintaining good nutrition.

It’s not fun and it’s not fast, but it has the advantage of being permanent.  Essentially, it took you some time to put the weight on and it will usually take a little longer to take the weigh off, but if you do it right (slow, steady and sustainable), it won’t come back.  This is because it isn’t a temporary fix.  We have all done the ‘temporary fix’ where we don’t eat anything for two weeks before the special occasion so we can look great in the photos.  It was really hard and we were starving most of the time but one of the reasons we were able to stick with the torture is because there was an End Date!  We only had to last until the day of the event and then we could go back to ‘eating normally,’ which usually meant the weight came back on!

When you take the time to make sustainable changes to your diet and lifestyle, it’s more of an adjustment, because there is no End Date.  It takes longer to make the changes part of your routine and longer for the results to show up, and just to rub a little salt in the wound, the discomfort is Johnny-on-the-Spot! You are usually craving whatever it is that has been ‘adjusted’ out of your diet or you are sore and uncomfortable because of the workouts you’ve added to your routine. Everyone around you is probably eating what you used to eat and the time that you’d spend scrolling through Facebook or something else more sedentary is now spent being uncomfortable, embarrassed and sweating in a gym or some other public place. Oh yeah it’s giggles galore!

So, why am I doing this again? Because even though the changes are permanent ones, it’s the discomfort that is temporary this time! Yes, in a quick fix, the discomfort is temporary but so are the results, and we end up doing repeated ‘quick fixes,’ hoping for something permanent. Once we begin earning the results from our slower sustainable cbanges, the discomfort begins fading. Then, we begin picking up momentum as the changes become part of our new normal routine and less of a struggle. The workouts not only become easier, they actually become fun! The cravings go away and if we should eat something that used to be ‘so yummy,‘ we’re usually surprised to find it’s not as yummy as we thought it was! It gets easier to say no to foods and behaviors that aren’t as healthy and easier to say yes to those that are. It’s a triple win: the results are coming faster, the work is getting easier and the weight isn’t coming back!

This is what makes instant gratification so insidious and so tempting: we don’t have to wait for the results.  We fool ourselves into thinking that ‘this diet is the right diet,’ and that the temporary fix really isn’t temporary ‘this time.’ But unless the changes you are making to your eating and activity are permanent changes, odds are the results will also not be permanent. These ‘instant result’ diets have still more fallout: disappointment and the toll that takes on your self-esteem.  Remember the last time you tried one and how happy you were to see yourself losing weight? Now remember how crushed you felt when you realized you’d gained it all back, and maybe more? That crushing sense of failure and disappointment also weigh on you. Truly it does, because it makes us feel hopeless, like we are failures, like we are destined to be fat forever, that there is something inherently wrong with us either physically, mentally, or morally because we “just can’t lose weight!”  Are we broken or are we just gluttons? How many times have we cried ourselves to sleep because another instant result diet wore off as soon as we stopped following their unsustainable program?

Slow and sustainable isn’t definitely isn’t glamorous.  You aren’t going to meet your friend for lunch after a two week absence and have them oohing and ahhing over your dramatic weight loss.  Heavens knows that’s always fun! You will probably have to wait a couple of months before they notice you’ve lost a little weight, but the great part is that four months down the line and six months down the line and longer still, they will notice that the weight has not come back and that you are looking, feeling and acting so much happier and healthier! The instant gratification will be instantaneous but it will only last an instant.  If you want real success, it’s going to take a little longer, and it will last forever!

 

What the Heck is ‘Keto’ & How Did I Get Here?

Recently my sister informed me that her spouse decided they were going to lose weight.  They have a trip planned for the Labor Day weekend to Hawaii and they both like scuba diving so they want to be in good shape.  Her spouse chose Atkins, which my sister had never done before, so she had a few questions about low carb diets.  She knows I have been Paleo for the last couple of years and I was flattered that she thought of me as a resource (she is usually very hands-on).  A couple of days ago, I got a text from her asking if low energy was normal for low carb diets, so I asked her how many carbs she was eating daily and her answer was 20 g.  I told her if her carbs were that low, she either needed to eat more carbs or eat more fat, since she was probably transitioning into ketosis.  I got back a text: what’s ketosis?

For those of us who’ve been in the ‘low carb nutrition world,’ ketosis (keto) has been a real hot topic for a while, and texts like this are good reminders that not everyone ‘lives and dies’ according to our daily carb count. It made me smile a bit- at least before I started thinking how hard it was for me to get my carbs that low and hey- how did she do it without even really thinking about it?! Grrr!

For those of us who don’t have a real good idea of what keto is and why someone might want to try it, ketosis (sometimes called ‘nutritional ketosis’) is when your body burns ketones instead of glucose.  When we eat carbohydrates (sugar, grains/ rice, fruit, veggies), our bodies metabolize them down into glucose and that is what our bodies burn for fuel.  When there are no carbs coming in for an extended time, the body starts metabolizing the fat in our food or in our bodies into ketones and burns the ketones instead of glucose. (FYI: ketosis is not the same thing as ketoacidosis, which is a serious and often deadly condition.)

It sounds kind of simple, but it really isn’t as easy as flipping a switch.  Before switching over to ketosis, our body will trigger us with hunger, cravings, and low energy.  Basically, it’s trying to get you to eat carbs. This is usually called keto flu or carb withdrawal, and it can last anywhere from a few days to a couple weeks or so.  Once your body realizes it’s not going to get any carbs, it starts making ketones and running off of them.  When people talk about being a “fat adapted” or a “fat burner,” they usually mean that they are in ketosis and are metabolizing fat/ ketones for energy.  By contrast, a “sugar burner” is some who is still using glucose for fuel.

Fans of ketosis usually say that they have a lot more energy, aren’t as hungry and can go longer stretches without eating, and they have a lot more mental clarity than when they were burning glucose. Most people lose a lot of weight fairly quickly once they are in ketosis, since they burn more body fat.  That is the biggest draw, but another important reason is that ketosis helps with insulin resistance.  This is really a good thing if you are pre-diabetic or have type 2 diabetes: your body becomes more sensitive to insulin again.  Incidentally, ketosis has been used since the 1920’s to treat epilepsy (when there weren’t a lot of medications available).

But, ketosis does have a few drawbacks. The biggest problem for most people is keeping your carbs under 20 g a day.  For example one slice of whole wheat bread has 12 g of carbs and a grande latte with 2% milk has 18 g of carbs.  Although some people have said they can get into ketosis with somewhere between 20-50 g a day, that is still not a lot of carbs. My own low carb Paleo diet usually has my carbs somewhere around 65-75 carbs, and frankly most of my carbs come from cruciferous veggies, beets, spinach and a few incidental carbs like those in half & half, cheese, nuts and fruit.  This can be problematic because if you are in ketosis, you need to be eating fiber to keep everything moving. Most athletes also report that strenuous exercise is really hampered by ketosis- there’s not a lot of quick energy to burn.  It’s great for stamina, but if you are running a marathon or doing laps in the pool, you will probably get tired pretty quickly.  You also need to drink more water and make sure you get your electrolytes.  The body flushes out the system quickly in ketosis, so you need to keep hydrated and that usually means you need to keep your sodium level a little higher as well.  Getting enough water is a problem for some people even who aren’t in ketosis.  The biggest complaints about keto however are usually about the rigid diet; it can be very difficult for some people to maintain for extended periods.

Ketosis is not for everyone.  There are people who think it’s the way that humans should be eating and I’ve heard the exact opposite.  Some people have trouble eating so much fat and others simply like too many veggies to stay in ketosis, even though they’ve given up the breads and grains. This isn’t something that you can just jump into one day: it takes some time to transition and some people take longer than others.  While I am not actively trying to eat a ketogenic diet, over several weeks, I have managed to get my carbs consistently under 100 by a good amount while not feeling starved or being low energy.  It has not always been easy and there were several days of being tired, but now my energy level is back where it used to be.

If you want to experiment with keto, like my sis is doing right now, a good resource is Jimmy Moore’s book Keto Clarity. He discusses some of the methods used to check your ketone levels, how to transition into ketosis and how to determine how many carbs work for you. (He also explains the difference between ketosis and ketoacidosis very well.)There is also a podcast, 2 Keto Dudes, and I’ve heard there is an iPhone app available.  Robb Wolf’s new book Wired to Eat offers some keto meal plans as well.

 

“No Thanks! I Choose Life!” Weight Loss Starts with You

Every now and then, I hear people talking about how it’s nearly impossible to lose weight once you get ‘older.’  I have been overweight pretty much all my life.  I was a pudgy kid and then when I was in 6th grade (thereabouts) my weight really began getting out of control.  I was around 200 when I was in my 20s and for each decade thereafter, I added roughly another 100 lbs.  By the time I was in my mid-forties, I was about 375, +/- 10 lbs.  I’d lose some weight, gain it back, gain some more, lose a bit, and repeat the process.  I’d gained and lost the same 40 lbs for several years.  Most people would be thrilled at losing 40 lbs, and frankly, I was too, but when you’re going from 375 to 335, it’s a little less thrilling: “Yay! I’m under 350!” Essentially, I’m still sinking, just not as fast as before.  Unfortunately, even that little glimmer of hope soon faded away.

Most of us chronic dieters are pretty good at making bargains with ourselves and rationalizing our choices.  I remember when I realized that I had been over 350 for so long that even if I lost weight, I would need surgery to remove my excess skin.  “I don’t want surgery, so I won’t lose weight.” Great! Now I no longer need to worry about losing weight! Except….. my weight was still a problem.  I remember thinking “not everyone is cut out to be skinny, so I guess I’m just destined to be fat.”  Great! Now I no longer need to worry about losing weight! Except…. I still kept gaining weight.  “I’m still happy and fairly active even though I’m overweight.” Except…. I wasn’t happy and I wasn’t very active.

Honestly, I spent about ten years or so- most of thirties and the first half of my forties- being about 375, and for most of those years, that last rationalization was true.  Despite being so overweight, I was independent and fairly problem-free.  I could do just about anything I wanted to do and knew how to get around the activities that were a little more problematic.  If I wasn’t truly happy being 375, it wasn’t a big issue in my life.  But unfortunately, I was still gaining weight and so every year or so, I would add a couple more pounds or so.  I think if it hadn’t been for the changes in my job, I would probably have kept gaining about that same rate and probably would have hit fifty closer to the 400 lb mark but still under.

But, when I was about 46, things changed at my job, which led to changes in my lifestyle, which led to me gaining about 65 lbs over the course of two years.  I remember being 48 and realizing I was not only over 400 lbs now, I was beginning to make some serious progress into that weight range: I was 438. That is some serious weight. Even worse, I was completely miserable.  I couldn’t walk for any distance or stand for any length of time.  It hurt to move around, to sit, or lie down.  While being 375 is far from healthy, those additional 65 lbs really put extra stress on my body physically and I started having health issues I’d never had before.  Family and friends started talking to me about getting a gastric bypass.

Frankly, I hated this idea.  I’ve never been a fan of surgery but having your guts rearranged seemed crazy.  I remember meeting with a bariatric surgeon (mainly just to tell others I’d considered it) but the idea was always a no.  [FYI: that surgeon was a real butthead!]

So what happened? Long story short: I decided to make myself a priority.  One of those goofy movie lines that sticks in my head sometimes: Ice Age– Sid looking at Diego’s ‘short cut’ and saying “No thanks! I choose life!” Yeah, it’s goofy, but it’s pretty much what happened to me.  I was looking down the barrel of a very short and painful future, and “no thanks! I choose life!” I quit the Job From Hell and that was the first of a series of choices that put my welfare first.  That lifestyle change led to others: no more fast food; eating healthier; slowly being more active; getting more rest; and those small changes alone had huge consequences.

And I mean Really    Huge    Consequences.  Like the small changes in my job that led to my being so unhealthy and so utterly miserable, those small decisions to eat less processed foods, eat more whole foods, get more sleep and be more active led to my losing roughly 100 lbs in about a year.  No surgery. No weird diets.  Nothing extreme.  I just decided to eat more whole foods, be more active and put my health first.  I picked a food and lifestyle plan that I liked that was also sustainable and I followed it.  If this were a movie, it’d be easy and my weight loss would have been consistently linear and there would have been no cravings, no difficulties (and I’d be happily married to a great guy who looks shockingly like Russell Crowe,) but- alas!- it’s not a movie.  There were lots of cravings at first.  It was hard work following the diet (Paleo), learning what works better for me and what frankly does not work at all.  I did a lot of research, mainly because that’s one of the things that works to keep me focused and I just like it.  It also gives me access to some new ideas, but while people will fret that “it’s impossible to lose weight after 40!”, I am here to tell you that it is not impossible.  I’ve not only lost the equivalent of an entire large sized adult, I am still losing weight.  I didn’t even start losing weight until I was nearly 50! Yes, it was a lot of work at first, but it gets easier the longer you stay with it!  It’s just like any other habit you learn: harder at first, then you learn the little hacks and it’s not so hard anymore.

I’ve lost 184 lbs and I now weigh about 250 lbs.  I am much more active and I feel so much better physically and mentally.  Yes, I do have some excess skin, but it’s not a problem right now.  Maybe eventually, when I either stop losing weight or it becomes a problem, I might have to deal with it surgically.  But the excess skin is less of a problem than my weight ever was! I know this isn’t a movie, but it still has a happy ending for me, and I know that there can still be a happy ending for everyone else who is over 40, overweight and thinks they are destined to be the ‘fat guy/ girl.’  You don’t need a fairy godmother, but you do need to choose yourself first.  (And if you’re a great single guy who looks shockingly like Russell Crowe, give me a call!)

Book Review: Wired To Eat by Robb Wolf

A couple of weeks ago, I mentioned that I was listening to Robb’s new book (thank you, Audible!)  Generally, I don’t like to ‘read’ books this way, but his book sounded a lot like an extended version of his podcast.  Even though it was not read by him, Robb’s personality definitely came through and I believe one of his best attributes is that he explains some really technical info in terms that everyone can understand.  Not only did I finish his audio book in record time, but while listening to it, my attention did not wander! (Minor miracle!)

I’m not going to go into chapter and verse here, but I will give you a quick overview. In 2011, Robb published his first book The Paleo Solution: The Original Human Diet and it was a resounding success.  Paleo was already being discussed by the weight loss/ fitness community and most people fell into one of two camps: either they thought it was another goofy fad diet or they were firm believers.  Most people today still fall into those two camps, but the Firm Believer camp is growing fairly steadily, mainly because more and more health professionals (including doctors and nutritionists) are finding that even if they don’t buy the complete ‘Paleo premise,’ the fact that the lifestyle emphasizes whole unprocessed foods, healthy movement and quality sleep is enough to merit a hearty endorsement.

In Wired to Eat: Turn Off Cravings, Rewire Your Appetite to Lose Weight and Discover the Foods That Work for You (really really long title, dude!), Robb is taking the Paleo diet and individualizing it for you.  He’s developing the idea of Personalized Nutrition by first laying a strong foundation of healthy eating, movement, sleep and community and then taking it one step further by helping you find what foods are better for you and which foods you should be avoiding.

One of the things I like best about Robb (and I think it’s a big factor in his success helping people eat healthier and be more active) is that he has no illusions about the weight loss/ fitness community and industry.  He tells you a few times in the first few chapters that this is basically a ‘diet book’ and the fact that we are reading it at all instead of “killing it with fire!” is a small miracle on its own.  Robb understands that most of his readers are going to be looking for a quick fix and that many won’t make lasting changes unless the program isn’t complicated and they see some positive results fairly quickly.

Robb begins with his 30 day Reset, which is essentially a Paleo diet plan.  He admits he chose Paleo because it’s a whole food diet, emphasizing what he calls the four pillars of good health: nutrition, sleep, movement and community.  By focusing on eating whole unprocessed foods, we give our bodies the best materials we can to repair and refuel itself.  By getting enough quality sleep (and those two adjectives are important!), we give our minds and bodies the time it needs to repair and refresh themselves.  By getting enough healthy movement, we keep our body in good working order, which is also good for the mind, and by maintaining positive healthy relationships, we also keep our bodies, minds and spirits healthy and vibrant.

Robb gives us a little background on our basic human wiring.  Humans evolved to move.  As a species we walked on an average more than five miles a day, pretty much consuming everything edible that crossed our path and we rose and slept with the sun in an extended family unit or tribe.  This paradigm served us pretty well until the last hundred years or so.  Even after the agricultural revolution, we were still doing okay until the invention of cheap electric light, industrial foods and antibiotics.  We began eating highly processed but nutritionally barren foods, using broad spectrum antibiotics which wiped out our healthy intestinal bacteria (which allowed us to eat the nutrient rich foods) and started sleeping less and less and becoming more and more cut off from society. As a result, over the last century, we’ve become steadily more unhealthy, increasingly obese and much less active, and- a much more frightening statistic- the rates of digestive and autoimmune diseases have skyrocketed.  Under the current functional medicine point of view, most of our rampant health issues stem from the lack of good nutrition, lack of activity, lack of sleep, and growing social isolation.

Most of Robb’s book focuses on getting us through the 30 Day Reset, in which we stop eating the Standard American Diet of processed foods and high glycemic load carbs.  We start moving more, getting more sleep and building or maintaining our social connections.  He essentially talks the reader through why these things are important to our success not only as a species but as an individual.  He also has some quick easy meal planning tips for those who are intimidated by the idea of cooking most of their own food as well as some tips for what happens when the reader goes out to eat.  A lot of them are pretty common sense to me, but I grew up in front of a stove, cooking for my family. When I got older, I elected not to cook (with amazingly disastrous results, BTW!) When I mention cooking to others, I am frankly shocked by how little most people know about cooking and how resistant they are to the idea.  Many of them think making dinner involves hours of meal prep and slaving away over the hot stove.  They also think meal planning takes hours of complex menu convolutions.  Robb gives a few ingredients and menu variations with those few basic ingredients that only take about 30 minutes to prepare.  Most of them sounded really good too!

He also goes through some healthy advice on movement, community and sleep. He outlines ideas on getting more quality sleep and its benefits.  Some of these sounded a little ‘out-there’ to me, but I’m pretty atypical in this arena.  What works best for me and some of my friends is a sleep/ relaxation app, a warm cozy blanket and my pets.  Robb emphasizes the benefits of sleep and how it not only restores our brains and bodies, but it also helps us recover from the stress of the day.  We are not a society that values relaxation and stress management any more than we value sleep and this shows in our lack of good health.  Even though we live in a high tech, food-rich society, we are generally more unhealthy than our grandparents because, although food is plentiful, it has fewer nutrients than the food our grandparents ate, and thanks to our modern lifestyle, we isolate ourselves in front of our devices for hours on end, without moving or sleeping.  None of this behavior is healthy.

As far as movement goes, his advice is pretty basic: choose an activity you enjoy and do it as much as possible.  If you don’t enjoy it, you won’t do it.  As a coach and a gym owner, he gives some background on endurance and your mitochondria, but the bottom line is even if you choose the healthiest activity there is, if you don’t do it, it doesn’t matter.  I really like water aerobics and while it may not be the healthiest activity, it’s one that I do as often as I can because I like it and I like hanging with my friends in the class. That makes it a successful workout regimen for me.

Community is also something that is overlooked by our high tech high stress society.  In the past, we lived and worked in communities with strong social ties. Being isolated increases stress and depression, among other things, while shortening our lives.  Social isolation ranks with cigarette smoking when it comes to shortened life span. Humans are social creatures so maintaining and developing social ties are important to our stress relief, mental and physical health. Again, I am atypical in this regard, in that I am happily single and living with others actually increases my stress.  Let me clarify that: living with other humans increases my stress and irritation.  I have a strong social human network  with whom I interact nearly every day, but at the end of the day, I go home to my furry family.  Although I am the only human in my household, I certainly do not think of myself as ‘living alone.’

After laying a pretty solid foundation for healthy living in his 30 day Reset, Robb goes the extra step and tells us how to customize our eating plans through the 7 day Carb Test. By the time you’ve gone through the 30 day Reset, you’ll have noticed that most of the carbs in the menus are low carb, unprocessed and/ or fiber rich.  It is Paleo after all, so there’s not a lot of things like pasta, breads, rice, white potatoes, wheat, corn or other grains on there.  The 7 day Carb Test is where he explains how we can get some of those back in our diet.  The 30 day Reset is to help you establish a healthy baseline and healthy habits.  It gets you off the crazy carb roller coaster and other unhealthy habits and once you’ve done that (and probably lost a few pounds, are feeling more rested and focused), he shows you how to figure out what foods work better for you than others.  He suggests getting a glucose monitor to test your blood sugar.  What most people don’t realize about blood sugar is that cravings, hunger, headaches, low energy and weight gain, not to mention diabetes and other diseases are related to your blood sugar, which is pretty much dictated by what you eat.  If you want to ride the blood sugar roller coaster, start with bagels and juice for breakfast, a sandwich and chips for lunch, a grande mocha in the afternoon, pasta marinara for dinner and a scoop of ice cream for dessert.  Even if you add in some extra protein, that menu will have most of us going up and down with mood, energy and hunger all day, with the accompanying weight gain.  But not all carbs are bad for everyone, and that’s what Robb’s 7 day Carb Test helps you figure out.  He outlines a program to let you test yourself on some of the carbs you like and want to add back and then you can determine if you are too sensitive to them. Even if you aren’t really sensitive to them, some foods may just make you feel worse or better than others.

While the 7 day Carb Test isn’t complicated, there are a few caveats: if you have never tested your blood sugar, it means sticking your finger to draw a bit of blood.  Most glucose monitors will run you about $10-20 and you need to check to see if they include batteries and the lancing device and the actual lancets.  Some of them don’t and the lancing device and lancets will run about another $10 or so.  The device is reloadable: it’s the lancets that you need to change out each time and a box of those is fairly cheap.  Most lancing devices have a little dial at the tip: this controls how deeply the lancet sticks you to make you bleed.  Start with the most shallow number and do NOT lancet the tip/ pad of your finger! Too many nerve endings and it will hurt like an SOB! Stick the side of your finger tip and stick a different finger each time.  What is NOT cheap are the test strips.  Most reliable test strips will cost about a dollar a strip and they are usually sold in boxes of 50 or 100 (you may be able to get a box of 25 depending on the brand).  Should you opt to do the 7 day Carb Test, you MUST make sure that the test strips you get are compatible with your monitor.  Even if you get an off-brand that says it’s compatible with XYZ brand monitors, there is usually some discrepancy, like plus/ minus 10 points. Depending on how much you want to invest in your carb tolerance and your diet, the 7 day Carb Test may be worth it for you.  If you have pre-diabetes, D2, or another weight loss condition, your doctor might be able to give you a prescription for the monitor and the strips, etc but you will need to discuss it with him/ her and see if your insurance will cover it.  Personally, I’ve stuck my fingers too many times to be interested in doing it again.  I know what carbs I like and what works better for me, or at least is worth the ride on the roller coaster.

If you are interested in Robb’s book or anything else about Robb, his website is Robbwolf.com.  (The book is available at Amazon and Barnes & Noble if you want to skip his site.)  At his website, you can find info on his other book (The Paleo Solution), his podcast and a host of other resources.  Robb’s a real pro and I’m not kidding when I say he is a fitness and nutrition guru. [Obligatory disclaimer: I have absolutely no affiliation with him.  I just think he’s a great resource for anyone interested in eating better and getting healthier.] I hope you enjoy his book as much as I do and feel free to let me know what you think!

 

 

 

Potayto- Potahto: Diet v Lifestyle

The summer is rapidly approaching and so is the second wave of “diet season.”  There’s the first wave at New Year’s, the second wave at summertime and a smaller third wave around the holidays (“look good for New Year’s parties!”)  Of course along with all the new diet programs and services, there’s a whole new wave of exercise gizmos designed to burn fat and give you rock hard to-die-for abs.  I’ve looked at a lot of these kinds of diets and doodads, mainly because my mom bought them and shoved them at me.  I didn’t try all of them but the ones I did try obviously didn’t work.  Not the magic ‘fat-binding powder’ or the deck of food cards to keep me from eating too much or even the food delivery program I picked out and bought myself.  After so many years, I finally know why they didn’t work: simply put, diets are temporary and temporary by definition does not last!

When I started losing weight and began looking for a long term solution, I found Paleo.  Most people know this as the “Paleo diet” or the “Cave Man diet.”  In the Paleo community, most followers call it the “Paleo lifestyle,” because a diet is temporary and many of us will not be going back to the way we ate before.  For most of us who adopt a certain way of eating and living, it is by definition a ‘lifestyle.’  I’m not going to go all militant Paleo Stormtrooper on you and insist you call it a lifestyle, but I have learned that so much of the success with losing weight and getting healthier has to do with mindset as much as it does nutrition.  This isn’t just a semantics or a ‘label’ issue: I think this is fundamentally why diets don’t work: instead of the diet mentality (I can go back to my old eating habits once I’ve lost weight), we need to change our thinking to “I am living a healthier life now.”  By thinking this is a temporary situation until we reach X goal, we are setting ourselves up for disappointment.  I know how wonderful it feels when you finally lose weight: something is finally working! Hallelujah! And I also know how utterly hopeless it feels when you gain the weight back.  This is why so many of us just give up and resign ourselves to being the ‘fat woman’ or the ‘fat guy.’  Obviously, there’s something wrong with us, since ‘Diet Program XYZ’ didn’t work for us.  It works for everyone else, but either we did it wrong or we’re just destined to be fat forever.

Well, odds are, we didn’t ‘do it wrong’ nor is there something in our genes compelling our bodies to be fat forever.  Diets are temporary solutions to life-long issues.  By the time most of us reach our thirties, we have been dieting on and off for years, and despite that, we are still overweight. Many of us find as we get older that it’s harder to lose weight, the weight comes back faster and each time we regain the weight, we gain back more than before.  As a result, not only are we not losing weight, we are getting progressively more obese.  This is a result of dieting and the metabolic damage that it causes.  The diets have made us fat.  These ‘temporary solutions’ have definitely had a permanent effect on our bodies and metabolisms, but not the one we wanted.

As a result of constant yo-yo dieting, we cause long term (and sometimes permanent) harm to our metabolism.  The more you restrict your calorie intake, the slower your metabolism becomes.  Your body triggers you to eat more because it’s recognizing that it’s not getting enough fuel to sustain it as it is.  So not only do you become tired and lethargic, you are hungry all the time.  This is your body lowering your energy level to conserve the fuel (body fat) that it has and it’s telling you that the tank is running dry, so eat something, buddy! This is why people find dieting so hard: you are starving your body, but in a diet battle between you and your body, the body wins every time!  Even if you do lose weight, the reason you gain back faster is because your body is used to functioning at the lower metabolic level, so even if you go back to eating what you used to eat, say 2000 calories, your body is still functioning at the 1200 calorie level you were at on your diet. As far as your body is concerned, you are eating 800 calories above what it takes to maintain your current body, so you gain weight.  That means the next time you diet, eating 1200 calories is going to keep you right where you are, so now you need to lower your calories to 1000 or lower. This is how people end up gaining weight on 1000 calorie diets.  [FYI: fasting is not the same as dieting.  Fasting has beneficial qualities and does not cause the same kind of metabolic damage.]

So how can we lose weight without tanking our metabolism and spending the rest of our lives eating rice cakes and plain tuna? We change our lifestyle instead of dieting.  Changing your lifestyle starts with changing what you are eating rather than how much you are eating.  Yes, you will have to eat less than what your body needs in order to burn fat, but your body was originally programmed to burn the excess body fat when necessary.  That’s why the fat gets stored to start with! But we have been really bad care-takers of our bodies and we have jacked up the wiring (to use the technical terminology) and so now our body is used to periods of extreme deprivation aka dieting and so it hangs onto as much fat reserves as it can because it doesn’t know how long this extreme deprivation will last.  What we need to do is feed it enough good nutrition so that it starts letting go of some of the fat reserves because not only is it getting enough to survive, it’s getting a lot of really good stuff that allows it to function at a higher level.  Personally, I think it’s a little ironic that most people who will go out of their way to feed their pets the best food and treats and make sure they get enough exercise won’t do the same thing with their own bodies.  I confess to doing this myself: I made sure my pets had high quality food while I was eating Jack in the Box.  My first clue should have been when My Yorkie refused to eat the McDonald’s burger patty I offered him (and he was not the picky eater I have now!) Some people use a technique called ‘reverse-dieting’ to repair metabolic damage. I am not sure how this works, or if it is effective. (Metabolic Radio did a podcast on it if you want to find out more.)

For myself, I began by viewing this as a lifestyle change, not a diet. I decided- before I started- that whatever eating plan I was going to follow was going to be a life-long plan and not something temporary.  The changes I made were going to be permanent, so that did two things for my mindset: 1) there was no expectation of ‘this is only until [insert goal here]; and 2) there was no pressure to hurry.  Since I intended to do this for the rest of my life, it didn’t matter if I made 6 changes in one week (NOT a good idea) or if I made one change a month (much more doable). It also gave me a little more freedom to experiment: if I tried eating more kale instead of something like rice, there was no penalty if the kale didn’t work for me (FYI: I discovered I really really hate kale!)  So nix the kale, stick with broccoli! No harm, no foul! Since this is a lifestyle, there is no ‘doing it wrong’ unless I am forcing myself to eat the kale (or something else I don’t like) because it is ‘the healthy choice.’  Being healthy doesn’t mean that we are miserable.  I really think this is part of the dieting mentality: we feel like we are making sacrifices to gain the weight loss prize, so we put up with the suffering but as soon as we get the prize (or close to it), we stop torturing ourselves and go back to eating what we like.  This is pretty much how a diet works: no sugar, no chips, nothing that we like until we lose X lbs, and then- relief!! No more kale, rice cakes or dried out chicken breast!……..and the weight comes back!

This is the difference between a lifestyle and a diet: because I am making permanent changes, my focus is on eating things that I enjoy, that are healthy for me and that don’t leave me starving.  My criteria isn’t the calorie count, but the nutritional value.  If it’s a whole food I like with good nutritional value, ie strawberries, broccoli, or sweet potatoes, I eat as much of it as I like.  Portion control at the beginning was a bit of a struggle, but after a while, I got used to eating normal sized portions mainly because whole foods are more filling than processed stuff and the body takes longer to digest them.  So instead of feeling bloated and sluggish after dinner, I feel pretty good.  That’s because dinner used to be a sourdough jack, fries, jalapeno poppers, diet soda and maybe cheesecake.  Now dinner is a lamb shoulder chop, sweet potato fries and strawberries.  Not only do I feel a whole lot better, it tastes a whole lot better too. I am also not hungry all the time, either.  Eating processed foods used to make me feel like a blob right after eating them, then I’d be hungry and tired in a couple of hours or so.  My energy level was always either ‘okay’ or ‘about to fall asleep.’  Now my energy level is pretty even throughout the day and at the end of the day, I am hungry for dinner, but I’m not starving.  If I have to run a few errands before I get home and make dinner, I’m still okay.

Although my goal was- and still is- losing weight, my focus isn’t on eating low calorie foods that I don’t like and don’t make me feel good just so I can lose more weight faster.  I don’t want to be thinner and miserable any more than I wanted to be fat and miserable.  I want to feel good no matter what my weight is.  For me, this is the most important difference between a diet and a lifestyle: I want to enjoy my food and my life for the rest of my life; I don’t want to be miserable for a few weeks so I can be thinner for a few more weeks until the weight comes back.  Tried it and frankly, it sucked! Once I decided to make being healthier a lifestyle, I have been losing weight for the last two and a half years and I have been enjoying myself doing it.  It’s not a hassle; there’s no drudgery involved and there’s no fear of gaining the weight back.  There is also no deprivation involved: if I want to eat popcorn, cake and frappacinos, I have them.  I make a point not to have them a lot, not because they’re ‘fattening,’ but they don’t really taste great anymore and sometimes they give me a rocketing sugar high followed by the accompanying blood sugar plummet.  I stress way less about my weight and health now than I have since I was ten years old and never thought about it at all. Instead of scrutinizing everything I eat, I eat what I like, because now I know that what I like is good for me. This is the second most important difference between a diet and a lifestyle.  The most important difference is that a lifestyle actually works for a lifetime.

 

 

 

 

 

 

 

 

 

 

 

 

Dancing to Your Own Tune: Personalize Your Healthy Living Routine

As some of you know, I like to eat Paleo and one of our chief gurus, Robb Wolf, recently published a new book, Wired to Eat, about customizing your eating plan.  The book has been out a little over a week and I downloaded the audio version.  I confess I am not a big fan of audio books, but what the heck! I can give it a listen on the drive home.  One of my favorite people (Elizabeth Benton, Primal Potential) is also reading it and I’m looking forward to hearing her thoughts on it.

From having read the opening chapter (thank you, Kindle sample!), it looks like the point of this book is that no matter what eating plan you follow (Paleo, Keto, LCHF, etc) you need to find what works for you! You would think this would be a no-brainer, but many times we just “follow the rules” or “follow the crowd.”  For example, “my sister does keto and she doesn’t eat any veggies at all! I must be doing it wrong since I usually have salad once a day!” This is where so many of us run into problems, and not just with eating.  It’s that syllogism again: All poodles are dogs but not all dogs are poodles.  We are all human, so there are some foods that are better for other species than for us (ie eucalyptus leaves are not high on our diets!), but we are not all the same, so there are some foods that are better for me than for you, and vice versa.  Even among poodles, there are variations, so we need to account for these variations when we start making improvements to our routines.  Sometimes, following the crowd and/ or rules will not work for us, and it’s okay to customize our routines.

We often forget that when we try to adopt a healthy new plan. For example, another one of my favorite people (Alan Misner, 40+ Fitness) was giving some tips on how to stick with your workout routine, and one of his tips was to get it done first thing in the morning. Honestly, I hear a lot of advice about getting your workouts done first thing in the morning, doing your journaling or gratitude or meditation, etc, first thing in the morning. For a while, I just figured I was out of luck, since I am the antithesis of a morning person.  The old expression “I’m allergic to mornings” is the best descriptor for me. Listening to their podcasts, I pretty much came to the conclusion that as a night person, if I tried to do the routines Alan and Elizabeth were describing, it would be a disaster for me. I am not awake in the mornings, so when they gave advice about doing self-care and journaling and workouts, it would be the same as a morning person trying to do it at night.  Most people come home from work and they are pretty worn out, ready to have dinner, watch a little tv/ internet and go to bed.  I am more awake in the evenings: I come home, do my journaling, get online, watch tv, have dinner, play with the pets, do my workouts, make my phone calls and if I had my way, I would go to bed around 1:00 a.m. or so. Going to bed by 11:00 p.m. is a sacrifice for me!

So, instead of setting up an evening routine that’s pretty much on autopilot, I set up a morning routine that is on autopilot.  Before I go to bed at night, I set out everything I need to pack for breakfast and lunch.  All I need to do when I get up is turn on the coffee maker and grab my lunch bag.  My gym bag gets packed the night before and left next to my purse.  My clothes are laid out the night before.  The only accommodation I really make is I get up a bit earlier to I can do my version of gratitude.  “Gratitude” is a practice that focuses on things and people you truly appreciate in your life and it starts (or ends) your day on a positive note.  I don’t write anything out or pray or meditate: I spend a few minutes each morning playing each of my pets individually.  The rest of the morning is pretty much on autopilot for about an hour or so, until I really wake up sometime after coffee and getting on the highway.

The reason most people do an autopilot routine in the evenings is that this is the time of day when they are most likely to veer off track and away from their goals because they are emotionally and physically drained at the end of the day.  Alan refers to this as “decision fatigue.”  This is when you’re asking yourself what to have for dinner, should you go to your workout? what should you do to keep on track to your goals versus what feels easier for you to do right now?  This is when they stop for fast food or call for pizza or blow off the gym.  I know from my own experience, these ‘evening’ pitfalls hit me more often in the morning: if I didn’t pack my gym bag the night before, I am more likely to blow it off in the morning because I’m tired, not awake, I have too much to do, etc.  It’s easier for me to make excuses in the morning.  The same thing happens with breakfast: if I didn’t set it up the night before, I can pretty much guarantee I am getting it to go at some fast food place.

Plain and simple, I don’t fit the norm, so following the routines that all the “professionals” advocate is almost impossibly hard for me. The idea of my working out in the morning is pretty much laughable: I’d never get there on time and I’d probably hurt myself being half awake.  I customized my routines to fit what works for me and after a little practice, they are working out really well.  But for some of us, we have never thought of customizing a plan to fit our own needs: we just follow what everyone else says is “the right way to do it.”  If it doesn’t work for us, we scrap it and try another routine from someone else.  We forget that we can modify things to fit our own schedule, (although both Elizabeth and Alan will remind you to do what works best for you.)

One of the other hot topics in the health & fitness media is sleep, both the quality and the duration.  I have never been a good ‘sleeper’ since I have been told since childhood that I am ‘doing it wrong’:  I sleep in the day; I am awake at night; I sleep with the lights on, with all kinds of noise, in a warm room and with all my pets jumping around the bed.  “Well no wonder you are sleep deprived!” they tell me. “You need to sleep in a cold dark soundless room during the night without anyone else in the bed!” Ummm…….no.  When I make my own schedule, I sleep just great: in the day, with the noise, the lights, the pets and the heat on. I sleep until I wake up naturally and I have lots of energy.  Trying to do it ‘the right way’ is an exercise in agony for me.  When I force myself to sleep according to the rest of the world’s day-night routine, I end up sleep-deprived. I am foggy-headed when everyone else is wide awake and I am wide awake when the “experts” tell me I should be getting my best sleep. I sleep just fine with the lights on (after a lifetime of pets sprawled out on the floor) and the lights going off will in fact wake me up.  The pets wrestling on the bed aren’t a blip on my radar. I wake up and find the ones who were on the bed are on the floor and the ones on the floor are on the bed, and I never even budged! How can I be doing it ‘wrong’ if the routine I use gets me the results that I want? [FYI: I was told the same thing by my study skills professor in college: studying in a noisy room while watching tv is “not effective!” Guess I just imagined graduating magna cum laude! My sister has the same habits I do, and she graduated summa cum laude, but what do we know!]

Robb’s book seems to be about taking this customization idea a little further to include your eating plan.  For most of us who eat Paleo, there are some foods that are simply off the menu if you follow the strict diet, like bread, wheat/ grains, refined sugars, beans/ legumes, etc.: “Completely non-Paleo! Bad food! Bad food!” But the truth of the matter is that if my sister and I eat a food like corn, I might have an extreme blood sugar response and she might not.  The corn will effect me negatively but she might be fine with it.  On the other hand, if we both have something like cherries, my sister might have more of a blood sugar response than I do. Sometimes, it’s not the foods, but the amounts of foods, and although most people focus on carbs and blood sugar, it’s not just the carbohydrates that effect us. Some of us don’t react well to fats or proteins.  MCT oil is not my friend and neither is coconut oil.  They don’t make me sick exactly, but I don’t like the way I feel after eating them.  If you listen to a lot of health gurus, both of those are really pushed at people as being “superfoods” (like kale, also NOT my friend-yuck!) and I am really “missing out” by not including them in my diet.  I beg to differ: why eat something supposedly healthy and good for me if it makes me feel awful?  “Awful” is not how I want to feel; if I wanted to feel awful, I would go back to eating the way I used to eat when I weighed 375+.  At least I was eating food I liked back then )although I have since lost my taste for it.) The point is that if your healthy routine and/ or eating plan make you feel miserable, awful or is just too awkward or difficult to maintain, then try changing it so it does work better for you.  Healthy living is supposed to make you feel better physically and mentally: if it’s not doing that for you, then you need to change what you are doing! You might be doing it “the right way,” but if your routine, whether eating, sleeping or working out, isn’t giving you the results you want, then you aren’t doing it the right way for you. You don’t win any prizes for following the rules; you only win the prize when you get the results you want.

I have to admit that the idea of creating something completely tailored to your unique lifestyle and metabolism can seem a bit daunting at first.  Everyone likes something custom-made just for you, unless we have to do the work to make it ourselves! Then it’s just too much work or too confusing: “Where do I start?”;  “What if I’m doing it wrong?”; “How do I know if it’s right?” Robb’s book gives you a great starting point, but even if you don’t decide to use his book, there are a few out there that will give you an idea of how to develop an eating plan that works better for you than a more generic “one size fits all” plan.  Dr. David Ludwig’s Always Hungry? is also very comprehensive and it gives you a structured format to start you off before you learn to fly on your own. The important points to remember are: 1) it takes time to get all the kinks out before you find the routines and foods that work best for you, so be patient!; and 2) simpler is always better! It’s generally easier and more convenient.  The more you overhaul the plumbing, the easier it is to stop up the drain! And not just the drain: if something involves too many steps or is just too inconvenient, what are the odds you will stick with it long term?

In the end, it’s all up to you: only you know what works best for you: eating, sleeping, being active- all of it!  It doesn’t matter if it doesn’t work for others or if they are telling you to try what works for them, even if it’s a family member who’s telling you. If what you are doing is getting you the results you want, then stick with it!  If it’s almost there but not quite, then give it a tweak and see how it goes.  Don’t abandon what you’re doing until you have given it enough time to know that yep, not working! Then you can try what your brother or your friend recommended, but since we are all unique, there is no ‘one size’ for everyone.

 

 

Beating the Clock: “I Don’t Have Time to Work on my Diet!”

This is going to be a little bit of a rant hopefully mixed with a little common sense.  One of the excuses I hear a lot (and that I personally used myself!) is “I don’t have time to work on my diet!”  The idea that a diet “takes time” comes mostly from the diet industry.  I think people genuinely believe that it takes a lot of time and preparation to “work on a diet.”  Part of it I think really is just an excuse to keep putting it off, but I blame most of this wrong-headed approach on the diet industry.  When you look at the programs that are advertised all over the media, it usually comes as some kind of package, either with food you have to pick out and order, or some kind of food list and meal prep instructions and all kinds of things you need to read, set up and/ or shop for.  They have to sell you something for the hefty amounts of money you are paying them!

In reality, “working on your diet” takes no more time than the way you are eating now.  You do not need to order any pre-packaged food off a website; you do not need a long list of special powders, pills, specialty foods or equipment.  All you need to work on your diet you most likely already have at home right now.  It’s not about doing anything special: you don’t need hours to do “meal prep” or create a “diet menu.”  There is really one thing you need to do to “work on your diet”: Make Better Choices.  It takes no more time than what you do already.  I know this for a fact, because it takes me no more time to make better choices now than it took for me to make really awful choices two years ago.

Pretty much anywhere you go to eat, whether in your job’s cafeteria, fast food or the grocery store, even a gas station mini-mart, you choose what you eat, and all you have to do is make a better choice than you did before!  Most cafeterias have some kind of salads, vegetables, cheeses, or yogurt in addition to whatever processed foods they have.  Some of the better ones can make you a wrap or you can always get the burger/ chicken breast sandwich and ask them to leave off the bun/ bread (you can always just throw it away yourself!)  Just because you are in the cafeteria doesn’t mean you have to have the burger, fries or spaghetti or whatever.  While you are there on your regular lunch hour, choose something healthier!

The same goes for eating at fast food or even a regular restaurant.  Salads are available at almost all fast food places, and certainly at a sit-down restaurant.  The same thing goes with the fast food burger (take off the bread and skip the fries!).  Some of them now have the “low carb burger” wrapped in lettuce.  You don’t have to have fries and the soda.  Get a bottle of water or if you want something sweet, get the diet soda.  Your eating doesn’t have to be perfect- it just has to be an improvement for you! You will still lose weight and be eating healthier!

The same goes when you are shopping at the grocery store: you don’t have to buy the packaged foods.  Most supermarkets have salad kits and steam-in-the-bag veggies.  They take no more time to prepare than the boxes of packaged foods you make now, whether on the stove or in the microwave. Most of them are 5 minutes or less, and if all you are doing is pouring the salad in the bowl and adding the seeds/ nuts and dressing, it’s maybe a couple of minutes at most! As for the rest of the meal, it doesn’t have to be complicated.  There are a variety of slow cookers and pressure cookers (Instant Pot comes to mind) that greatly simplify “meal prep.” You can either set up your entree to cook while you are at work or using an Instant Pot, cut the meal prep down to a few minutes.  Personally, I use my cast iron skillet, toaster oven or get the prepared meat out of the deli (usually rotisserie chicken or roast beef).  Making dinner for me takes no more time than hitting the drive-thru, and it has the extra bonus of already being at home.  I get a lot of stuff done at home while the dinner is on the stove/ in the oven: letting the pup out; feeding the cats; putting the laundry in, etc.  Instead of sitting in a smoggy smelly drive-thru, I’m at home taking care of things I need to take care of whether I make my own dinner or not.

It’s not any more difficult to make a “healthy” grocery list than it is to make an unhealthy one.  Instead of getting seven frozen dinners or seven boxes of rice or pasta mix, I get seven days worth of protein,  veggies, fruits (my preference is for fresh or frozen, but canned work too).  Instead of buying a box of frozen waffles, I buy a carton of eggs.  Instead of boxed mixes, I get vegetables:  Instead of processed foods, I get fresh meats, eggs, cheeses, etc.  It’s simply about choosing things that are minimally processed or healthier rather than things that not so great for you.  Shopping takes the same time whatever I am buying. Cooking doesn’t have to be some long complicated recipe out of a book: it can be throwing some pork chops or burgers on the stove and heating up some veggies.  Most of the time it’s 30 minutes or less, which is about what it takes to hit the drive thru and get home.

The same goes when you stop at the gas station for a snack: instead of getting the chips or the candy, get a cheese stick or some jerky.  They also have nuts, which are a great snack! Instead of the soda, get a bottle of water or a diet soda.

If you decide you want to buy a “diet book,” go for it!  I would also suggest you buy a book on nutrition, simply to give you an objective point of view.  There are a lot of books with solid weight loss/ healthy eating plans and many of them contain recipes.  If you don’t want to buy a book, there are a lot of websites that offer free information on nutrition and recipes.  One of my favorite sites is Primal Potential.  It has 100 Fat Loss Friendly Meal Ideas for free and she also did a podcast on healthy meals under $1.99 per serving.  Another of my favorite sites is Paleo Leap (I eat Paleo if you haven’t guessed!) I’m also a fan of Nom Nom Paleo, but her recipes are bit more involved, although extremely delicious!

A few words on meal prep: I know there are a lot of people who live and die by the meal prep idea.  They make a batch of soup, stew or meat on one day and eat it during the week.  There are just as many people who spend several hours cutting up their fruits, veggies, meats, etc and pack it all in the fridge or the freezer so they can heat it up in a couple of minutes or have them ready in the fridge.  That’s up to you: if that works for you and makes it easier, then it’s worth the investment.  For me, it’s too much of a hassle and it usually doesn’t work out for me.  My idea of quick and easy snacks are usually a bag of nuts or some Epic bars in my desk.  Personally, I think they keep better and last longer than the cut of celery or cucumbers, although I will prep radishes when I buy them.

The whole point is that “working on your diet” isn’t any more work than what you are doing now.  If you think that the way you are eating now is “working for you,” just ask yourself how you are feeling?  Are you happy with how you look and feel?  Do your clothes fit the way you want them to?  Do you have the energy you need and want?  Your diet doesn’t have to be perfect: it just has to be better. And ‘better’ is relative! Make a better choice this week and then when you feel a little more comfortable, make another better choice.  Your body will notice the improvements and you will start losing weight, without doing a lot of extra work.

You don’t need to do hours of meal prep or menu planning and your schedule doesn’t have to change: the only thing that changes are the choices you make regarding the foods you are eating.  Obviously, the diet industry does not like to tell you this, because they have a vested interest in selling you their products.  If you don’t buy their little food prep boxes, equipment, books or meal service, then they don’t make money.  Eating healthier doesn’t need a big investment of time or money, but it does require a little bit of common sense and careful thought.  You can work on eating better or you can work on staying where you are: it’s your choice.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If I Can Lose Weight, You Can Do It Too!

This post is about blatant motivation and encouragement.  I’m not going to sugarcoat anything, because for most of us, losing weight is probably about the hardest thing we’ve ever tried to do. But this post isn’t about how hard it is or how to suffer through the tough times. This post is about success and being healthy and making it easy, because, yes, losing weight can be easy if you choose to make it that way! I don’t mean to tell you that it’s your fault you haven’t lost weight before now, or that you’ve been doing it wrong all these years, but I will tell you that we have all been taught the wrong way to lose weight and that has been our problem! We have all been correctly following the instructions we’ve been given, but the instructions are wrong.  If someone gives us directions to Boise and we follow them to the letter, that’s great, but not if we are trying to get to Boston! This is pretty much what has happened to most of us: we were aiming for permanent weight loss and what we got was only temporary at best!

I seriously never believed I could lose weight for good.  I never believed I could lose a significant amount of weight and if you had told me even two years ago that I would have lost as much weight as I have without surgery, I would have flat out called you a lying insert really offensive expletive here.  But, I have lost weight; I have not put weight back on; I am not miserable; and I am still losing weight.  It’s not a magic trick; I’m not taking any kind of pills or special powders; and I have a lot more energy than I have had in a long time.  FYI: I am over the half century mark and approaching menopause (I’m not there yet, but I can see it from here!) I only mention this because a lot of older adults just don’t even try because they think it can’t be done! I know when I hit forty, I thought I was just destined to be super morbidly obese for the rest of my life! That really is the BMI classification for my condition: super morbid obesity. I had a Body Mass Index of 75 (438 lbs).  Anything over 50 is “super obese.” For reference, the ideal BMI is between 19-25; overweight is 25-30; obese is over 30; severely obese is over 35; and morbidly obese is over 40.  I am still morbidly obese at 44, but it’s way better than 75!

So what did I do to lose weight? I just made some simple permanent changes to my eating habits. I know: it’s kind of a let-down.  Duhhhh!!! Isn’t that what dieting is about?! You aren’t wrong, but the two important adjectives in that sentence are “simple” and “permanent.” I didn’t start doing a whole new routine and I didn’t start doing anything complicated.  I simply stopped eating fast food on a regular basis. Truly, that is how I started losing weight.  Because my work schedule changed dramatically (which had nothing to do with my wanting to lose weight, FYI), I stopped eating fast food and started eating at home more, and I lost about 40 lbs without really even realizing it. That’s how big I was- I knew I had lost weight but I didn’t realize it was that much!  Frankly, I was amazed that such a simple change had made such a huge difference, so I decided to make another healthy change, and then another and it just kept going from there.

Eventually, I did a little research.  Since I had the time, I started looking into some of the various nutritional plans and healthier eating habits.  I decided on Paleo mainly because it’s pretty simple and simple works for me.  I know people who think Paleo is not for them because “it’s just a lot of meat!”  It isn’t a lot of meat- it’s a lot of vegetables, and while it doesn’t “cut out carbs” or “cut out bread,” it does minimize simple carbs considerably.  It’s mostly about eating whole foods, which works for me in so many ways.

The difference between the changes I made this time and changes I’d made on other diets before is that I made these changes permanent and they were simple changes to make.  I also didn’t make a dozen changes all at once. Since I wasn’t eating out as much, when I went grocery shopping, I just switched the pasta I usually bought for something like broccoli, salad or squash. As I used up the boxes of processed foods in my house, I just replaced them with whole food items: eggs instead of bagels; broccoli instead of rice mix; sausage instead of cereal; and some items I didn’t need to change because they were already healthy options.  Rotisserie chicken is one of them. I had pretty much always eaten a lot of rotisserie chicken; the problems came from what I ate with it, which was usually a lot of pasta and bread.  Would it be better if it were organically grown chicken? No doubt, but is conventional chicken better than processed meat products? Again, no doubt. This is a key concept with simple permanent changes: make the best choice you can in the situation presented to you.  I do get organic when I can find it and afford it, but if I can’t then I make the best selection I can.  ‘Conventional’ whole foods are still better for you than processed foods.  It’s like that old joke: two hikers are out in the woods when they run into a grizzly bear.  The first hiker drops his pack and starts to run and his friend says “are you nuts?! you can’t outrun a grizzly!” and the first hiker says “nope, I just have to run faster than you!”  You don’t have eat “certified organic whole foods”- you just have to eat more whole foods than processed.  You don’t have to throw out all the boxes and packages in your kitchen at once- you can do it over time. When you run out of boxes of mac & cheese, get zucchini instead! And yes, you can do frozen vegetables! (Canned are up to you but personally, I have never been a fan of canned.)

This is the other big concept: since I was making these changes permanent, I chose what I wanted to change on my own schedule.  I wasn’t doing a planned scheduled diet where in Phase 1, I do X and after two weeks, it’s Phase 2 and I start doing Y and on and on.  There was nothing to ‘phase in or out’ unless I wanted to phase it in or out, and if I changed my mind, big deal! I don’t have to ‘start over!’  My diet, my timeline, my choices! One of the things I used to eat a lot of was bread and when I decided I was going to eat less of it, yes, it was a little tough since one of the few restaurants I went to on a more regular basis has some really great bread.  I chose not to eat it and smelling it, watching my family eat it and not having any was a little tough at first, but after a while, I realized a few things: 1) cravings go away when you stop giving in to them; 2) I was proud of myself for not eating the bread; 3) if I did eat the bread, it wasn’t the end of the world; and 4) when I did eat it, it was a bit of a let-down and just not worth all the drama.  That’s pretty much how it went with most of the foods I decided to pass up: more drama than anything else.  Are there some foods that are still great and fabulous even after not eating them for a long time? Oh, hell yes! (Peanut butter cups are still king!) But when I do decide to eat them, they are as yummy as they ever were, but I can eat one and not eat the whole bag.  I enjoy them but I don’t crave them anymore and if anyone had ever told me that I would be able to keep an open bag of anything chocolate in my cabinet and not fixate on it like my dog fixates on his toy, I’d have called you the same really offensive name as above! It’s taken a couple of years to get to this point, but while it was a longer transition than a lot of diet programs promise, it didn’t cost me any more than regular groceries and I don’t have to worry about “when the diet ends” or giving in to cravings. I don’t have to worry about going back to ‘bad old habits’ because those old habits don’t appeal to me anymore! The last time I had a Jack in the Box burger (and I had been on a first name basis with the drive thru guy!), I didn’t feel guilty about it, but it didn’t taste really great either. It’s the same thing as when I blow off a workout: I don’t feel guilty about it, but I also don’t feel as good as I do when I don’t blow it off. The incentive to go back to the old bad habits isn’t there. but there is an incentive to keep the healthy new habits: eating better makes me feel better and keeping my workouts makes me feel good.

I know it’s not rocket science, but it really does work.  By making simple permanent choices on my own schedule, I have lost 182 lbs since October 2014. I am pretty much the laziest, most unmotivated person I’ve ever met.Honestly for the first year, I didn’t even exercise. But I was consistent with my changes. In addition to being lazy, I like to keep to a routine (less work to do! I made the laziness work for me!) so my routine became my habit. I chose what I liked and that alone is incentive to keep going back to it.  I just kept making one better choice than the last choice I made and over time, I lost weight, developed healthier habits and then decided I felt like being active. I don’t have to outrun the diet industry or Jack in the Box; I just have to run faster than the last bad choice I made.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Caveat Emptor: Being a Savvy Fitness Shopper

Information is a double edged sword: it’s always good to learn new things, even if it’s just new information on an old topic, but sometimes that new info or idea is distracting.  When it suddenly becomes “The Thing that Everyone is Doing,” there’s always an urge to jump on the bandwagon.  Sometimes, doing your own thing makes you feel like you’re missing out or you’re off in a corner by yourself.  We want to be with the crowd (we’re social creatures after all) and suddenly being alone doesn’t feel good. It also makes it hard when you’re looking for support and motivation: “Everyone else on MFP is doing keto/ IF/ LCHF but me.” It’s hard not to feel like we’ve missed something, but at the same time, if what we are doing is working for us, then we tell ourselves why mess with a good thing?

This is why we have to be informed consumers: jumping from one weight loss program to the next is a formula for failure.  We will accomplish nothing beyond frustration and wasted money and possible metabolic damage, none of which are good things.  It’s great to keep an open mind and learn new things, because eventually, most of us reach a point where what we are doing stops working for us or we are ready to make a change for whatever reason.  But if we try keto one month and then move on to IF the next month and then maybe try Paleo the month after that, we are not being consistent long enough to earn any success at any of them.  As Elizabeth Benton (Primal Potential) likes to remind us, consistency is what earns us our easy as well as our success.  How can you make something a habit, and therefore easier on us, if we aren’t consistent enough to make it a habit? How do we know if we’ve achieved any kind of success at any of these programs, if after four weeks of keto and two weeks of IF, you realize you’ve lost 6 pounds.  Great! Was that because of the keto or the IF?  Well…… the IF was what I was doing last, so I guess it’s the IF? Yeah, that’s why there’s a question mark.  Are you sure it was the IF or maybe it was keto or maybe it was because you started CrossFit three weeks ago or you dabbled a little in Whole30 when you switched to the IF.  Maybe it was all of those or one of those or who knows?

If you are feeling a little confused with all of the jargon, it’s on purpose.  Weight loss, nutrition and fitness are huge businesses and jargon is one of the ways people make you feel like you are missing out and you need to join their program! It makes them sound like they really REALLY know what they are doing and so you should listen to them! Just because people can throw around a lot of techno-terms and stats doesn’t mean they know what they are talking about or that what they are selling is good for you. (There’s a commercial out right now for a financial service company that has customers speaking with  DJ who is pretending to be a financial advisor and he fools them by using all the right jargon.)  I am not selling anyone anything, but I have been on the receiving end of a whole lot of sales pitches.  One of the expressions I use a lot with people is this: Why listen to your friends and family who are trying to sell you something when you can listen to the sales clerk who only has your best interests at heart?  (yeah, it’s backwards and that’s also on purpose!) This is what we do when we are presented with a sales pitch and our friends/ family offer their free advice.  We are sooo tempted to go with the flashy sales pitch- “I can buy these little colored boxes to put my food in so I can eat right!” The important verb in that sentence is BUY. Someone is trying to separate you from your money, but it sounds a whole lot flashier than your sister’s idea of maybe using a food scale and regular old plastic sandwich bags. Why spend $20 on a plain old boring food scale when you can make three easy payments of $19.99 (+ S&H) and get those cute colored boxes, a diet book and an exercise DVD? If you are really going to use them and stick with their program for a few months at least, then I would say go for it.  BUT (and we knew it was coming!) most of us won’t do that.  We’ll try it until it’s not fun and new or we don’t think it’s “working” fast enough, or we see something else that we think we might like better!

The simple truth is that we need to be patient with whatever approach we try and we need to be realistic about those approaches we do try. This is where my mom and I parted ways: she was always pushing me to try new approaches/ diets/ magic powders/ exercise gizmos that were the newest latest thing, which 1) may not be the best choice for me; and 2) may not be a good thing- PERIOD!  There are a lot of programs and ideas out there that can be harmful and we assume that if we see an advertisement for something, it must be safe, since “they can’t sell it if it’s harmful, right?” Ummm, …….maybe.  It’s not up to the manufacturer to make sure things are safe for everyone, and even if it’s not dangerous, they may just be selling unrealistic expectations. How many times have you seen the commercials for some weight loss program and they show you those ‘amazing’ before and after pics? We all know down in the corners it says “results not typical,” but it’s a lot like selling lottery tickets: you probably won’t win, but the chance is always there, and as they say, you can’t win if you don’t play! So you buy the program and play their game.  In most cases, as long as you follow their program, most people will lose weight. The problem comes when you stop following the program.  Many of them promise to help you transition from their food products to regular food, but most of us tend to go back to our old habits and gain the weight back again.

This is why we need to approach weight loss, fitness and healthy living the same way we approach other “products.” Most of the time when we are out shopping, we know when we buy on impulse, and most of us are pretty good at stopping ourselves from buying something like the great big shiny gas grill that can hold 17 steaks and has a burner to heat up the chili. Whatever “grill” or shiny new toy we are looking at, if it’s a substantial expenditure, we ask ourselves “how many times will I really use this?” It’s the same thing when the car salesman tries to up-sell us on those wonderful heated seats for an extra $1000- really?! $1000 to heat up your bum while the car is getting warm? Is your bum really that sensitive?? If you can afford it, then go for it, but for me- I’m happy if my windshield de-fogs in 15 minutes; as for my bum, I’ve got a lot of insulation!

Weight loss, fitness and healthy living should not be impulse buys or lottery tickets.  We really should approach them like we are buying a car or new smart phone, because like our cars and phones, we will be living with them every day, and if they are a hassle, we won’t use them.  This is why we have jokes about treadmills being the world’s most expensive coat racks and used sports equipment stores are in business. We buy them on impulse, in a fit of good intentions, and they sit there taking up space and getting dusty.  The same goes with gym memberships: we sign up, agree to auto-pay and then when someone asks you what gym you belong to, you have to pull out your keychain to check the name on the tag:  “oh, yeah! That one! I think it’s East Avenue….” I am just as guilty as everyone else when it comes to the fitness impulse buy, although I tend to be a little cheaper about it (used equipment and discount gyms).

On the other hand, I think it’s a good idea to keep an open mind about new techniques, especially if what you are doing now isn’t working for you or you don’t like it as much as you thought you would. Most of us have traded in a few cars and upgraded our phones, but when we did it, we checked out what we were getting and compared it to what we were giving up before we did it.  If you’re looking for a new weight loss/ fitness plan, make sure that you’ve stuck with the one you’re on long enough to know that it either isn’t working for you or you don’t like it before moving on to something else. Listen to those who have done it before: some plans like a ketogenic diet (keto) or intermittent fasting (IF) require some adjustment time. If the plan you’re on now wasn’t a carefully considered choice, then make sure the next plan you choose is something you decide on like a new phone or a new car: how many of us got that really big smart phone because it was cool and new and then we realized what a hassle it was because it was so big and awkward to hold? We traded it in ASAP because it was unwieldy and we had to use it every single day.  When we approach a prospective weight loss/ fitness plan, we need to ask ourselves the same kind of questions: how much of a hassle will it be for me to get to this gym two or three times (or more) a week?  If I decide on Paleo, how difficult is it going to be to stop eating things like bread, cereal and pasta on a regular basis?  If I decide on whole foods, how much trouble is it going to be for me to prepare 90% of my food myself?

Most things worth doing are worth making an adjustment in our daily lives, like exercising regularly, being more active and eating healthier.  We know this and in that way, it’s different than buying a car or a phone: yeah, there’s a little bit of change, but not really.  Cars and phones are all pretty similar, but eating healthier and changing how we move and how often? They can be HUGE adjustments, which is why we need to take the time to give them and us a fair chance. I think this is why most of us buy on impulse: we know it’s a big change and we think we can handle it and then we realize we can’t or don’t want to make that big a change and there we are using the treadmill as drying rack.

This is where we need to be realistic: too much of a change is too much work and it’s often overwhelming. Maybe you really do want to try keto or IF, but if most of your meals come in a box or from the drive thru window, maybe you should try something a little simpler first.  This question is not unlike the massive car payment for that brand new SUV with the heated seats: yeah, if you stretch your budget you can make it work, but do you really want to stretch it that much?  Then there’s the used SUV without the heated seats but it gets good mileage and it’s in good shape and the payment is a lot better. It’s better than the car you’ve got now and you can easily afford that payment: for most of us, it’s a no-brainer and we go with the used car.  We need to have the same approach when we look at things like clean eating, a gym membership or any other lifestyle change: is it a good fit for us?

Personally, I was a total carboholic before I started Paleo.  Most of my diet was bread, pasta potatoes and fast food. Seriously, about 80-90% of every meal I ate was a processed carbohydrate like bagels, bread, wraps, toast, pasta or some kind of cereal bar. I bought boxes of mac and cheese by the case. When I decided that Paleo was what I wanted to do, I seriously asked myself if this was going to work for and after a few days, I decided to start by giving up the potatoes, and then I moved forward slowly.  It took the better part of a year before I had given up all the things on the “not Paleo friendly” list and now, more than two years along, I don’t miss them.  Garlic bread can be really yummy, but it’s not the temptation it used to be. Paleo is something I can live with and really enjoy.  It wasn’t an easy change but it was definitely worth the changes I made. It’s not for everyone, but it doesn’t have to be.  It just has to be what’s right for me.  Now, keto on the other hand……