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~ Day 21: Primal Blueprint challenge: Update ~


Wednesday, May 02, 2012



~ Day 21 ... 4/30... LAST DAY OF CHALLENGE...

B: Cottage Cheese / blueberries & coffee/cream
S: Pistachios (30)
L: Zucchini lasagna
D: Zucchini lasagna

EXERCISE:

Walked home from work
Time: 54 mins (my time is improving)
Calories: 409
**************************
Ok, so here goes.

Starting weight: 170.5
Ending weight: 165.2

Total lost in 21 days: 5.3 pounds

I didn't take my measurements, I will have to do this soon, but at least I feel encouraged that I am beginning to see a lost. I am feeling more in control of my cravings.
**************************
What I have learned during this last challenge:

- That I have to be consistent with tracking my calories/macros! emoticon

- That intuitive eating is a wonderful tool. I am learning so much about how food fuels the body, and how to respect that my body is capable of letting me know:

when I need to eat

how much I need to eat

- What fats are good for me and how much fat my body needs to reach satiety, while still maintaining a calorie deficit for weight loss

- That cravings are natural, deprivation is unnatural; I have come to realize that it's not necessarily "what" I am craving that hinders my progress, but "how much" of it I indulge in. So in the bigger scheme of things, it really boils down to "balance". I have found that it helps for me to have some of those "forbidden" foods once in a while or a little every week because it "mentally" keeps me from going overboard... over the past 21 days I have found that indulging, sensibly:

hasn't caused gut irritation /indigestion or bloating

hasn't prevented me from losing weight

- Paleo/primal means different things for everyone, and this is where I agree with Tom Venuto's statement:

"... For one thing, I'm not sure if anyone knows EXACTLY how our ancestors ate, but I'm pretty certain that it depended a lot on the culture, climate and geography. Therefore, the amount of carbs eaten could have varied quite a bit, so I don't think there is just ONE type of paleo diet."

I do feel that "each person" has their own, "personal paleo code", based on Chris Kessler's "Personal Paleo Code" chriskresser.com/ . He also states that even with the paleo diet, "foods known to be problematic for some people are well-tolerated by others."

... so while there is, and I agree, a "basic" paleo guide, I also believe that there are many ways to use, define and refine this guide based on individual needs.

- I have also found that I:
can't function on less than 50 carbs (Jack Kruse, Leptin reset jackkruse.com/my-leptin-
prescription/
... couldn't do this)

will still see weight lost progression when consuming between 50-100gms of carbs and cycling (zig-zagging) them based on my activity level for any given day

- I feel much better physically and mentally when I get at least 7 or more hours of sleep

- I am enjoying the freedom of not having to do "high intensity" workouts "ALL" of the time, and that it is counter-productive in reaching my goal. I must admit that I do enjoy cardio kickboxing, boxing, step aerobics, HIIT, but I have found that if I discipline myself, on my lower intensity days, I can still enjoy these types of workouts, while still having fun with them (Mark Sisson www.marksdailyapple.com/
/welcome-to-marks-daily-ap
ple/
).

- That I need to add more flexibility, core work into the mix, like pilates and ballet barre (Physique 57, PS57). I do love pilates, but I have so many workouts that I don't seem to have enough time to fit a workout in. My goal is to aim for 1 pilates session per week, and gradually adding more sessions.

I have a Fluidity barre, Cathes' Turbo Tower and dvd workouts. Most are "body weight" only exercises. I would like to add more workouts like these to my rotation as well.

So, there you have it. I am taking a week break and then on to another 21-day challenge. I love the challenges because they help keep me stay accountable.

My next challenge will begin on May 7th. emoticon

~ Dee emoticon
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  Member Comments About This Blog Post:

MORTICIAADDAMS 5/8/2012 9:17PM

    Congratulations on the weight loss! And the loss of cravings is a fantastic bonus. You really got a lot out of this and it causes me to be more interested in giving it a try.

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MEEBELO 5/7/2012 10:29PM

    Your results are remarkable. Good luck for the next challenge. I KNOW you'll do well.

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CAJUNTAM 5/7/2012 2:37PM

    Well said! This is such a learning experience so just GROW with it. OVer time you'll see that more things are apparent too. I find that most people will tell you that they are healthy but over time they describe their changes as amazing. ailments they learned to deal with go away.

Personally I never thought I battled depression but now I see that I did. It isn't until you are truely healthy that you realize how unhealthy you were.

CongratS!

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FITB4-40 5/3/2012 6:14PM

    emoticon You did a great job with your challenge! I really like how you took the time to reflect on what you've learned. Congrats on the weight loss as well! emoticon

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SAVANNAHZMOMMA1 5/3/2012 12:32PM

    You were the CORE on this challenge! What great food journals!

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MRS_TOAD 5/3/2012 8:55AM

    Congrats on that loss! You have certainly earned it! emoticon

Looks like I will be dancing in the rain again!

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SPIRITSEEKER2 5/3/2012 8:25AM

    emoticon and thanks for blogging this .. please keep doing it .. are you using the book ?? I too was trying to decide about getting it

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IGNAZIA 5/2/2012 8:59PM

    Sounds awesome! take your pictures and measurements. Sometimes the scale doesn't paint a whole picture, but those other tools help.

I was just looking at this book today. Did you get the book? Did you follow the workouts etc? I'd be up for joining you in a 21 day challenge cause I am ready for my next big adventure.

Did you do the journaling/etc that is in the book? How did that go? (I'm tryuing to decide if I want the book vs. whole 30.)

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ALLISON145 5/2/2012 8:04PM

    Awesome on seeing a loss!!

Sounds like some great self awareness learning too! Great job!

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MELTNSUE 5/2/2012 4:53PM

    Great post and as usually I agree with everything you said especially the Tom Venuto and Chris Kresser stuff.

Thanks for so painstakingly sharing your experience with us. It will be very helpful to people embarking on the same challenge. emoticon emoticon

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MONA_MONA 5/2/2012 4:42PM

    emoticon Dee!

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EGALITAIRE 5/2/2012 3:25PM

    emoticon

Sounds like the 21 days proved to be quite a learning experience, as well as being healthful for you.

The lessons you took away are in complete alignment if my experiences and beliefs - no right way Paleo/primal is a framework, not a prescription and our job, should we decide to accept it, is to figure out what works for us within the framework.

Keep working it and keep tweaking.

Stay Strong

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MARVELOUS50S 5/2/2012 1:59PM

    Wow Dee, congrats on the 21 day challenge and the weight loss. It seems this challenge went a lot better than the previous one. I really enjoyed your analysis of food choices which could be applied to any eating regiment one may choose. Can't wait to hear about the results from the next challenge. emoticon emoticon emoticon



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STEPHANIEPOWELL 5/2/2012 1:16PM

    emoticon

Congratulations on your accomplishments! emoticon

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HEALTHY4ME 5/2/2012 12:58PM

    You did great!! DO you think you will stay eating mostly primal. I am doing pretty good with the occasional off food, but find they bother my belly. I am still not losing very much or very quickly. My son says he wonders if I am not needing to learn about lepitin resest. perhaps but geesh what ever happened to just eating non processed, no junk and proper portions. lol this is getting to high tech

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JENI-OH! 5/2/2012 11:06AM

    Wow - congrats on your progress. Sounds like you learned a lot about what works best for you, that's awesome!

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