changes

My goal is not to be way down in weight.

My first goal is to be healthier so I'm not miserable 

and don't hate my life!

A person could still hate their life, but being heavy

doesn't help me much! Funny - I have friends who
are heavier, and I never judge them for it.
Just me being healthier is a plus.

So far, I've managed to pull a few rabbits out of a hat.

Quitting drinking altogether

Cut back on coffee

Drink alot of water

Gluten-free

Adding the Omega 3's 

Cutting way down on the Omega 6

Low PUFA 

Low Fructose
Soy- free

Sugar-free 
*with a bit of splenda*

Legume-free

Minimal dairy
Mostly-grass fed beef

Mostly eat clean - minimal "processed" foods

Most meals are home-cooked

Take my lunch - good preparation

Track food like a fiend

Hard workout twice a week

Walk every day

Lots of good sleep
Lots of posture work

Some I do .... all I claim...

because I work at them all every day.

So why haven't I lost the last 15 - 20 pounds?
I'm working on that now!
It's a little frustrating.

I am 5'2" and don't want to get "way down" in weight.

I am also 51 and don't need to - or want to weigh 100 pounds.

Save that for the Super Models.

135 +/- seems about right.

My trainer thinks I might need more food.

And more starch. Maybe less fat.

Sounds good to me.
But just not every day.
Perhaps just on CrossFit days.

Like I've stated before.

MY way didn't exactly work.

It my good result didn't just happen on it's own
- as if it would - by accident.

I guess know it must be constructed by design.

Time to tweak the numbers, eh?

I put this into place after gaining just one pound

a month for the past 6 months.

And that is just no good.

Don't want it to get to five!

day 1 ... in the bag

Here it is.... a good day one!

Protein Mix (2)

2 eggs (raw)

100 grams beef (about 3 ounces)

70 grams potato (15 grams carb)

Heavy Whipping Cream with coffee (2)

100 grams brisket

beef broth (2 cups)

I weigh everything in grams when I get serious.

When it's grams, I'm all business! lol

Dang - it doesn't look like it, but I tried did try to up the carbs.

Still better. And I am eating 3 meals a day.

So far - no difference in energy levels.

I wasn't trying to keep my numbers low.

I just wasn't very hungry since I had strep throat 

a few months ago. And pretty tired.

It was a dang hard strain, I guess!

And My Ratio of Omega 6:3 in actually UNDER this time.

And right at 4% total calories... which are a little low.

Maybe those trainers are right!

More food.

Cross Fit was awesome - and it's COLD outside

here in Dallas Texas.

The CF cycles are like 12 weeks long.

And we just re-started over.

I wanted to stay in the Beginners class.

I missed so much with my double concussion early on.

These past 6 months have been full of changes!

Getting stronger though!

before and after

Here's me at about 11 carbs.

The little slice of green.

Round it up to be safe - to about 15 a day.

Typical Induction.

That is how it's been for me for the past week

since I quit the Truvia.  Which itself was a 

"blimp" on the radar screen.

And I'm a pretty steady LC'er...

Not alot of turbulence.

I do well over holidays and birthdays.

Oh sure, there's the occasional cinnamon roll (s).

That was like, August.

And some watermelon this July.

Even some Cool Whip.

Live and learn. But no more!

I don't usually repeat the same mistake twice.

Thank goodness I don't have Danger Food like that.

Surprises - yes! But that's cuz I don't research every little thing.

Till now! Now I chart everything.

I stay in the same basic range.

I don't count the muscle gain - that's just a bonus.

I have been on LC for well over 2.5 years.

And done well as far as weight-loss goes!

And keeping it off. Within a reasonable range.

Atkins himself said that it's not good to stay in Induction forever.

Or any phase, really.

A constant state of ketosis is probably not ideal.

[And it's proving to be no good for me.]

Maybe that's why Splenda can cause a stall for me.

Poor Liver is busy with all those ketones!

I usually stay in the 20 - 40 carbs a day zone.

That would be Atkins Phase 2 - if I did Atkins proper.

Then go back to Induction whenever I need to.

 A few times a year.

Most people have problems with LoCarb, because yes -

 It works, but then they can't stop.

The carbs sneak back in as a habit.

And they re-introduce them too rapidly.

In textbook Atkins you would go to phase 2 [or3]

with 5 - 10 grams increments. Increase carbs gradually.

With the help of those Paleo Track Charts, (link)

(FitDay, My Fitness Pal, etc) I found some weak areas 

in my Diet. So I went in and revised some things.

It's kinda a new approach. For me, at least.

Like adding the Omega 3.

And cutting way back on the Omega 6.

Fine tuning the proteins and fats.

Now, it's time to tweak the carbs.

My trainers think I need more calories.

Especially with CrossFit.

So I've added "acceptable" level of carbs....

That I have now gone up to twice a week.

And what better time than on my CrossFit days!

Especially now that my CrossFit is not just an hour of

balancing on one foot... we actually work and sweat!

Measuring for sure!

So I've been liking the starches. Sweet potatoes, squash...

 I mixed a little (15 grams) of starch (yes, starch)

 in with some beef stew. About half-cup of potato. 

And took my blood sugar... 108... Waited an hour... 88.

I forgot to take it before I ate.

I'm not (officially) diabetic, so that's not a problem.

Least it's not in the 50's or 60's like it once was!

This is a common, regular potato

To be sure, there are about 8 grams of sugar based carbs

in some of the salad dressings I once loved.

Some even contain HighFructose Corn Syrup.

Those LC Monsters - 6 carbs of Maltodextrin - aka - sugar.

Coconut and almond milk - sugar based carb - 7 or 8 per glass!

Small amounts, but still they DO add up!

And green beans or broccoli or Brussels Sprouts

all have carbs - not super starchy ones!

So 10 - 15 grams - of starch is not a far-fetched idea.

Or is it?

People who eat gluten-free almond flour products 

Have the same type thing... That's A STARCH.

And so-called Slow Starches -  many people do very well with those.

A starch. A veggie starch.

Here's the soup I made.

Still working on the tweaking.

But I think I've got a pretty good plan!

So yay for me going on the next phase!

This will add to my over-all calories...

Which my trainers say to do.

Well see!