TAMPATINK67    
 
 
TAMPATINK67's Recent Blog Entries

Losing control: questions about cravings...

Saturday, April 07, 2012

I know every "body" is different - I've been reading a lot about cravings, successes in managing them and failures, and wanted to share a little of my personal experiences as food for thought:

What could be more depressing than waking up, feeling great about starting a new diet! You've bought all the foods, start with breakfast, maybe make it through lunch okay, only to find at some point later in the day you are just distracted by hunger! If you've never experienced this - move on! If this sounds familiar, feel free to read on...

The answer for Me: low carb / real food

My "old" eating style that I always returned to after trying to "diet" and sometimes losing weight was the Standard American Diet - high carb, high sugar, and highly processed. And this pattern of always returning to the SAD also led to my highest weight ever.

The Insulin Rollercoaster: Insulin is a hormone. Too much of a spike In insulin (caused by high glycemic index foods) causes cravings for even more food - it can turn into an ugly cycle quickly. The SAD is a glycemic nightmare. Never satisfied, you are always feeling hungry - craving more food. It's NOT a personal weakness, it's hormonal. So maybe "diets" that include high glycemic foods aren't for Me.

Somewhere in my diet experiences, I tried a "low carb" diet. However, I now realize that I was trying to utilize all the "convenient, highly processed" packaged foods - high protein/low carb meal replacement drinks and bars. But I was still hungry, perhaps the problem was that I was over fed and under nourished? Real food can be purchased at a roadside stand as it grows on a farm. Processed foods lose a lot of nutrients along the way: the Real Food is processed to add things and take things away to increase shelf life. Some have referred to these highly processed items as 'food like substances'! Is it possible that in trying to be low carb, but without Real Food, that my body was still craving certain nutrients (under nourished)? Perhaps that was a factor in my original failure on a low carb lifestyle.

Having now switched to a Primal/Paleo diet (also low carb - but I now eat only Real Foods) I no longer have unreasonable/unmanageable food cravings. So for My body - this seems to be the lifestyle that works for me with the marvelous side effect of weight loss. The "diet industry" doesn't get any more of my money for their latest pixie dust! My money now goes to the farmers and purveyors who provide me with the real foods that my body needs, that wont put me on the insulin rollercoaster, so I can live a physically and mentally healthy life - I wasn't weak or meant to be fat, i just wasn't fueling My body properly.

Hey Ladies!!!!!!! - i do still experience 2-3 days a month - hormonal - where I have to actively pay attention to my food choices. As long as I focus on lean proteins with each meal - it seems to work for Me in keeping the Cravings monster away! But honestly, if carb cravings are going to show up - I know when they'll arrive!



  
  Member Comments About This Blog Post:

CAJUNTAM 4/7/2012 6:33PM

    When I slip up I can expect to crave for about 3 days. It better be really worth! Now that I know about craving I only give in important things and easily pass up frivilous cheats.

Great blog! Thanks!

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SHERYLDS 4/7/2012 6:25PM

    I'm getting my carbs from high fiber fruits and veggies...no cravings.
When you give your body the nutrition it needs, it doesn't crave for the junk.
have a great holiday weekend

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SWEETSADDICTION 4/7/2012 2:48PM

    i plead guilty to wanting that high processed stuff more than i should.

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DUXGRL1 4/7/2012 2:25PM

    I totally know what you mean. I have to watch the carbs, and when I eat them also effects me. If I eat too many or at the wrong time they just make me hungrier.

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HOUNDLOVER1 4/7/2012 11:56AM

    Great food for thinking! emoticon
I only realized recently how many people eat low-carb but still eat processed foods. Even low-carb processed foods are lacking nutrients and contain fillers (like soy protein isolate and sugar substitutes). Low-carb natural foods and enough fat (I get at least60% of my calories from fats from eggs, full-fat dairy, nuts and healthy oils like coconut and olive oil) make it so much easier. emoticon
Have a great Easter weekend!
Birgit

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Lettuce discuss the virtues of the bunless...

Thursday, April 05, 2012

Otherwise known as the lettuce wrap.

Can I just say: I love a good burger! But being Paleo/Primal: no bun, no cheese, no ketchup, w mustard and all the veggies wrapped in lettuce leaves.

I'm loving the variety of "lettuce wraps" that differing restaurants provide when asked to do a bunless burger wrapped in lettuce: wedges of iceberg, a pile of shredded lettuce (okay - used the fork), a few leaves of iceberg wrapped around the burger, and today's option... A long Romain leaf folded in half cross wise... Brilliant!

PS - the bunless/lettuce wrapped option is rarely on the menu - but I've found almost all willing to accommodate if you just remember to ask. But remember - lettuce won't be able to absorb all the juices running out of the burger - so get extra napkins too!

Enjoy the rest of your week!

  
  Member Comments About This Blog Post:

MYLADY4 4/7/2012 6:04PM

    I just had one of these yesterday from Hardees and you are right, it was very juicy.

At home, I make Oopsie rolls for my burgers and chicken sandwhiches and they are awesome.

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MEWHENRYSMAMA 4/7/2012 5:37AM

    Excellent! I think it is great to remind us to ASK! It is true most places are happy to accommodate you!
Have a great week end!

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HOUNDLOVER1 4/6/2012 1:18PM

    Great blog! Restaurants will do what people request since they want to stay in business. If we ask for bunless burgers wrapped in lettuce (and we can even specify no iceberg lettuce) they will figure out a way if enough people do it. emoticon


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XENA47 4/6/2012 12:06PM

    I just look at it as a salad the way it's supposed to be...with lots of meat and a few veggies.
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And you're right, most restaurants are pretty accommodating...the low carb folks have already paved the way for paleos in many restaurants. And hey, there's nothing wrong with those burger juices. I see them as part of the dressing for my salad.

Comment edited on: 4/6/2012 12:07:36 PM

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SCIFIMOM 4/5/2012 5:09PM

  (laughing) If you think freaks out the restaurant folk, have you tried ordering veggie with your breakfast egg? "Ma'm, we're not serving lunch now." "Is it part of your religion?" "Does that go together?"

Usually, I can point to the Denver or Spanish omelet section of the menu, and say, I want the peppers, onion, tomatoes, spinach, etc. -- just without the omelet. Or the toast, pancake, or hash browns. That's all...

(sigh) - Claudia

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HANAVAS 4/5/2012 1:54PM

    I make a veggie sloppy joe and wrap in romaine....close with a toothpick! YUMMY!

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BETHIEBOOPS 4/5/2012 11:32AM

    Yum!! That sounds tasty! emoticon on your good choices

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FITNFUNJEN 4/5/2012 10:03AM

    I'm not paleo, but I always go bunless when I order a burger! I'd rather use those calories and carbs on something else! I'm totally giggling at the shredded lettuce option! Really? They had never made a protein-style burger before? emoticon

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SHERYLDS 4/5/2012 9:23AM

    I never saw that on my restaurant options....I need to look for that.

I like that style of eating ...first saw it with Korean BBque a few years ago

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JAMGIRL8 4/5/2012 8:24AM

    "pile of shredded lettuce" now that makes me giggle! emoticon

Proud of you for asking, up until recently, I just resided to take the bun off.

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KANOE10 4/5/2012 7:19AM

    Lettuce wraps are the way to go! Yummy.

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ADZY86 4/5/2012 7:10AM

    Yum! It makes you realise that what we are really enjoying when we eat a burger is the meat and the veggies and the flavours inside, not the bland, boring bun!

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DUXGRL1 4/5/2012 7:03AM

    Sounds great!

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EGALITAIRE 4/5/2012 1:08AM

    It's amazing how many outstanding options there are when we stop accepting convention. My mouth is watering for a leaf wrapped sandwich.

I love chopped radish, cucumber, green onion, ginger and homemade mayo wrapped in Boston lettuce leaves - damn drool on my keyboard again.

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-75, Goal Weight?, Recidivism vs Maintenance

Monday, April 02, 2012

Down 75 pounds:
- that's half way to my "original goal weight"
- only 15 lbs away from "One-derland"
- only 25 lbs away from being "over weight" meaning no longer being "obese"
- only 25 lbs away from my Spark Tracker goal

This got me thinking about the concept of a "goal weight" (because I'll need to set a new Spark Tracker goal - not necessarily weight based) - and maintenance mode vs diet recidivism (gaining it all back)....

Goal Weight: for my height/age, the chart says 118 - 155 (lowest adult weight ever - 164). Still, that's quite a spread! How does one choose an appropriate weight? Am I big, medium or small framed? Sure, there's the measure your wrist method to estimate "frame size", or assume I'm big boned based on weight - not! Then there was the way I set my personal "original goal weight", split the difference of the numbers above, so goal 134 or -150 lbs. So what IS a reasonable goal? Let's think about some other things first....

Let's start with recidivism:
From my past - I would always "diet" to loose weight, stop dieting when I hit goal (or got disappointed by whatever), and go back to all my old habits and be stunned that I would put the weight back on. The diets weren't always balanced either (my search for pixie dust to make the weight go away...), so I'm certain I also slowed down my metabolism a few times, and this allowed the weight to come back on even easier once I stopped dieting.

Maintenance:
For ME - I believe if I have a goal weight that is unreasonable and therefore unattainable, that I could easily become disencanted with a lack of "weight loss" progress and be at risk for recidivism again. Soo... How do I set healthy weight loss goals that will continue to encourage the healthy lifestyle goals I'm currently following?

I think what I will need to Maintain will be to get within a "healthy" weight range, and then drop all weight related goals (thanks Sparkers and Egalitaire!) and instead pick up nutrition and exercise goals. At that point I will be continuing to focus on all the Healthy Lifestyle changes I made that just happend to have the consequences of weight loss and getting me into a healthy normal weight range, and I believe my body will stop loosing weight when it finds the happy balance point.

So, once I ditch the first 100 lbs forever, I'll set the next Spark Tracker to get me out of Over Weight and just into the top of the Normal Range. Once I hit 155 I'm going to set other health related goals that will help me maintain a healthy life (and if I lose a little more weight - that's okay too!)

  
  Member Comments About This Blog Post:

HOUNDLOVER1 4/6/2012 1:23PM

    Awesome blog! I love the idea of reaching the top of normal range and then setting other goals. It's tempting to go for skinny (or even muscluar) but healthy is sooo much better. emoticon

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KPETSCHE 4/3/2012 10:27PM

    Good job, Tink. Great way to look at your past and future goals and see where you are, where you're going and how you want to get there.

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HANAVAS 4/3/2012 1:28PM

    Good blog! Finding my "ideal weight" and maintenance are things that have been on my mind also. Your approach make mucho sense! You are doing awesome! Congrats on your progress thus far!
Belinda

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SCIFIMOM 4/3/2012 12:23PM

  Yeah, I think you've hit on the most logical approach, Tink. Get to the goal you've already set, check how you feel, THEN decide if that's the goal weight you keep or if you want to change it.

You're like me. I've set big goals in the past, then been utterly frustrated and overwhelmed by how much that was, and by how impossible it seemed. Then, I finally learned that if I set smaller, interim goals, that I could do that. 10 pounds? Sure, why not. Then another 10 pounds? (finger snap)

So, like you, my new goal: the healthiest, happiest I can be while I'm getting stronger, and remembering to have some FUN every day!

Keep at it. -- Claudia

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EGALITAIRE 4/3/2012 11:50AM

    Congrats on the success to date - definitely an inspiration for me and thanks for the shout-out. I have lost another 2 pounds in the last few days and am now less than 2 pounds away from the 50 pound lost mark.

Sounds like your are feeling strong, confident and successful - all ingredients for a happy and healthy life.

I am sure there are more successes in your near future.

I have added a follow-up to the goals blog if you have time to read it - my usual long-ish blog.

Grok On.

Comment edited on: 4/3/2012 12:27:05 PM

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NAMMYOFTHREE 4/3/2012 10:21AM

  Congratulations on your successes thus far! Your plan is a winner!

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ROOSTER72 4/3/2012 7:51AM

    Good thinking.
I think I had 3 weight loss goals since I started with SP. The first 2 had seemed like a really good target, but when I got there the program was still working for me, and I was by no means 'skin and bone' - so I kept going.

The final target is it. Still not 'skin and bone' by any means.
I found that I got to a point where to continue to lose weight meant I needed to drop to what I felt was an unacceptably low calorie target. For me, I could not believe I could live without feeling deprived on a lower calorie level. So that ended up being the point I stopped & turned to maintenance.


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KANOE10 4/3/2012 6:38AM

    Great plan..Focusing on nutrition and exercise goals as a way of life will keep that weight off. You are doing wonderful at losing weight and heading towards your goal..no matter what weight you choose.

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DUXGRL1 4/2/2012 10:24PM

    Sounds like a plan...but I know what you mean. I was just thinking about the same thing today.

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FIT_TERI 4/2/2012 8:35PM

    I think you have a sound plan. It's not about an arbitrary number. It's about how you feel about it. I'm sure you know this, but you can set your ticker to lots of different metrics - not just weight lost. So fitness minutes or nutrition goals might just be the answer.

Congrats on your success thus far!
emoticon

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TRULYVISIBLE 4/2/2012 8:05PM

  Congratulations on your weight loss!

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SHERYLDS 4/2/2012 6:19PM

    emoticon emoticon emoticon emoticon emoticon emoticon
that is absolutely fantastic.


Comment edited on: 4/2/2012 6:19:44 PM

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BLUE42DOWN 4/2/2012 5:52PM

    Sounds about right to me. I've got my goal weight set to nearly the top end of the range and figure that how I look and feel will determine where the number goes from there.

Health and fitness related goals are definitely more lifestyle oriented because they tend to be open-ended goals we keep seeing improvements from.

emoticon

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SABLENESS 4/2/2012 4:16PM

    Good thoughts. I too am unsure what my healthy goal weight really is, it's so long since I've been there. I set a number that will take me into "normal" and out of "overweight" range, but as you say, there's a wide span in the recommended weight range. When I reach the goal i've set, I'll see how I feel, how I look and reevalute from there.

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ALLYTHEATHLETE 4/2/2012 4:09PM

    Sounds like a good plan! Isn't it great to be close enough to your goals to start thinking about maintenance?

Awesome job!

emoticon

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Where I started, Where I am...

Thursday, March 29, 2012

Wanted to check on my before and after photo abilities. It is difficult, because I tend to shy away from photo ops! I'm usually the one behind the lense, not in front of it...

Where I started - highest weight ever. Not much of a photo, but hopefully you can get a sense of how "wide" I was. 22/24 2x or 3x depending...



Where I am today - in my new DKNY size 16 jeans! They say a picture paints a thousand words - well this one only paints 928, because this is what it looks like with 72 less pounds of Tink!



My best Model pose!

  
  Member Comments About This Blog Post:

TMORELLI 4/5/2012 10:45PM

    What a great job you are doing. A very good example of what we call all achieve with hard work, healthy choices and patients.

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FIFIFRIZZLE 4/2/2012 1:56PM

    You are such an inspiration, Tink! I see Tampatink lost 1 ib on my friend feed all the time, and it has a real effect as you just keep on taking it off. I'm so happy for your success.
emoticon

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PHEBESS 4/1/2012 12:38PM

    New and smaller cloths are the BEST reward!!!!

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BOSS61 4/1/2012 11:28AM

    First, many congrats on your progress to date - great job! Also, thanks for checking in on my Time Warp blog. Have a great Sunday and keep on Sparking!

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DUXGRL1 3/31/2012 5:47PM

    Love it! Funny, I probably started at the around same size you did (not sure, but think so!) and am in the same size range as you are now! Jeans look great!

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HANAVAS 3/31/2012 11:44AM

    emoticon
Love your attitude!
You're doing emoticon
Belinda

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XENA47 3/30/2012 3:44PM

    That is SO AWESOME!!!!

emoticon

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NAMMYOFTHREE 3/30/2012 2:59PM

  Great job!

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SABLENESS 3/30/2012 8:49AM

    emoticon emoticon emoticon emoticonYou look emoticon

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FITKAT62 3/30/2012 7:27AM

  Congrats! You look great!

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BLUENAINA 3/30/2012 7:23AM

    You look awesome, GREAT JOB!!!

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BLUE42DOWN 3/30/2012 1:06AM

    emoticon

Definite difference there!

Very nice job!

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SUNNY572 3/30/2012 12:13AM

    Wow Tink emoticon I know you are feeling great congratz!

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KPETSCHE 3/29/2012 11:39PM

    emoticon
Looking good, Tink. Great Job.


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MIRAGE727 3/29/2012 11:26PM

    I had a pair of DKNY I bought in 2000! I hadn't been able to fit in them until last year...they were too big! Sooo, I know how good you can feel. Thanks for sharing. Wear them out now and remember me when they become too big! All the best!
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SCIFIMOM 3/29/2012 11:16PM

  "Wow" is right -- great job! I know what you mean about always being the one behind the camera, but it's true. I've got thousands of photos of Boy Scouts, graduation, prom, parades, and the local deer herd in my front yard, but practically none of me.

You've inspired me to look harder. (grin) - Claudia

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EGALITAIRE 3/29/2012 11:05PM

    Wow - the difference is amazing - it's really working for you and vice versa.

Spark On

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Dedicated to everyone with "Scale Addiction"...

Thursday, March 29, 2012

For those of us who enjoy stepping on the scale every day, it's sometimes hard to see the forest for the trees. Here's my scale results summarized for the past two quarter (and yours would be?):

4Q11 results: Scale - down 30 pounds....
1Q12 results: Scale - down another 30 pounds!

For anyone following my blog regularly, you know I hit a "plateau" of several weeks this quarter - and was very frustrated by it... but when averaged, I'm really not loosing any slower or faster this quarter than when I started my shift to a Paleo/Primal lifestyle last year - still loosing about 10 lbs a month. How? Consistency. I don't really have a desire to "cheat" because this isn't a diet - it was a choice I made to change my lifestyle, including the foods I eat. Granted I still have quite a bit of weight to loose before being in a healthy range, and I know weight loss may slow as I get closer to that weight, but it's nice to know I'm on the right trajectory!

Moral of the story: Even if weight loss had been close to linear (and it never will be!), since I'm "averaging" loosing a pound every three days - in a "linear" world, I'd still only get the "positive feedback" of a drop in numbers every third day - said another way... 2 of 3 days I would NOT be getting positive feedback... And in my past, that would depress me and cause me to loose my "diet" resolve.

Don't let "Scale Addiction" or a lack of positive feedback derail Your progress. Implement your plan consistently... And the results WILL follow!

Resources: Under the My Tracker tab is Weight Tracker. I highly recommend using this resource! You can record your weight and other measurements and see the results over time as a graph, or raw data. And, if you fill in goals, you will have a trend line to measure progress to goal against. Note: I also started recording my body measurements at the start of January, so those1Q12 results: waist -3", hips -4", thigh -4.5", calf -1.25", upper arm -1.75"


emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

HOUNDLOVER1 4/6/2012 1:26PM

    I can tell you know how healthy living works and you are doing it.
What in inspiration!

Birgit

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MRSBROWN0915 4/2/2012 3:56PM

    Thank you for posting this- it is exactly what I needed to read today!

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SCIFIMOM 3/29/2012 11:20PM

  Another great blog, Tink. I have to step up on the scale first thing every morning. Even if it's a little discouraging to see that .5 to a pound fluctuation, I find that it just makes me more determined to stick with it for one more day. - Claudia

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DUXGRL1 3/29/2012 10:08PM

    Sounds pretty darn good to me! I weigh myself only once a month because I lose slowly, so you will not find me arguing with that approach!

Comment edited on: 3/29/2012 10:09:17 PM

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FITKAT62 3/29/2012 5:20PM

  I have only lost a minimal amount of weight since last August and my measurements haven't really changed but I now have a much more toned body. I fit into smaller clothes and I actually have abs, LOL.

Comment edited on: 3/29/2012 5:20:36 PM

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TRULYVISIBLE 3/29/2012 12:53PM

  I like the idea of recording weight and seeing where you were same time last year and month to month. Much better for me than recording lost 3 pounds, gained two. Good blog, thanks.

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HEALTHYGRAMMY49 3/29/2012 12:09PM

    Tampa, emoticon for the encouraging analysis. I weigh in daily too! I love, love, love the idea of taking a quarterly average...very realistic & motivating. I just joined the BLC19 Team and look forward to the challenge. I've always wanted to be a part of the Biggest Loser and now I am, kinda. emoticon
Bev

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EGALITAIRE 3/29/2012 10:52AM

    Tampa - great blog -I like your thinking - congrats on the continuing losses.

I weigh myself basically every day and keep my own graph. I helps me to see the losses are not a straight downward line, but the trend has definitely been in the right direction (45 pounds shed so far).

I the last month of so I have been re-thinking my "goals". I think setting goals I can actually control and trusting my body to health-size itself is working better for me.

So instead of a weight goal, which the scale has shown me is out of my immediate control, I have set goals around the Actions I can take - follow my nutritional, exercise and sleep plan and assess the results - which are feeling healthy, redefining body comp and weight

This helps me to stay focused on the actions I can take every day.

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SHERYLDS 3/29/2012 10:47AM

    great blog...inspiring.
congrats on that progress ...impressive

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NICOLED40 3/29/2012 10:27AM

    I constantly allow myself get sucked into scale issues! I'll be feeling really good about the way my clothing fits or how I feel and then I step on that darn scale and I suddenly feel awful about myself. I've luckily been able to stop subjecting myself to daily weigh-ins. I'm just down to once a week on the same day every week. Though even still, I find if I don't see much movement on the scale I get bummed out.

Thanks for sharing your journey!

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-CHERYL 3/29/2012 10:16AM

    I have pretty much stopped paying attention to the scale. Its all about how my clothes are fitting and how I look in the mirror. I know at some point the scale will get to my goal weight until then I just keep exercising and eating right. Congratulations on your losses!

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CMWARDRN 3/29/2012 10:14AM

  Thank you for sharing. I need to do something different regarding weigh-ins. I really fluctuate and I get frustrated. Maybe a monthly or quarterly weigh-in would be good for me. emoticon

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