12-week Fitness Challenge: End of Month 1

So I was a good girl and followed Jamie Eason's plan exactly.  The goal reps was 8-12 per set and I tried to keep it at 10.  Here is my progression thus far (5 months ago, 3 weeks ago, today):

I probably need to take pics from the same spot on the floor..The biggest differences I can see are the weight gain, the definition in my stomach, definition in my legs.  My shoulders have gotten bigger but it's hard to see in this pic.  Here's a pic of the triceps:

My little gun is so cute, right??? LOL

The next 4 weeks will be the same exercises, but the reps decrease to 6-8 reps, which of course means upping the weight...

I have struggled a bit with my diet.  Because I am on the Specific Carbohydrate Diet for health reasons (meaning I can't just come off without repercussions), I am already so limited with what I can eat.  Mostly I have chicken, veggies, and nuts, which is satisfying, but completely threw off my macro intake.  I was eating too much fat and not enough carbs, but my protein was good.  I tried to adjust it so that I would at least eat less fat and it just didn't work.  I kind of decided at New Year that I wasn't going to worry about percentages, I was just going to eat enough to keep me satisfied calorically and with my tastebuds...maybe it means I will have to work out more or do more cardio, something, but the bottom line is I want to be happy with my diet and exercise regimen, not beating myself up over it.  After all it's just a guide.  

My next check in will be February 5th...wish me luck!!!

Oh and by the way...I'm going to be 37 this year (in just a few weeks really) and I'm proud of the changes I've made to keep myself healthy and looking youthful.  I really do have my parents to thank for some awesome genes, but all that potential is worth nothing if I take it for granted.  

12-week Fitness Challenge: The Beginning

Since being back in Singapore I have been quite diligent in minding my diet and fitness needs.  I had already turned the corner on being ill before I got here and I used the first few months to get my strength back (since I hadn't been exercising at all for 9 mo) and figure out what meals would work best with my schedule and cost effectiveness (considering I have to pretty much make everything myself).  I am so lucky to have such a great roommate that is into fitness and diet and I have found inspiration in watching her work ethic.  I decided that I needed a plan to get to that next level so I did a little research and came across "Sexy Body" workout and I was sold on title alone.  Luckily it's Jamie Eason's plan, so I picked a good one :) 

The first thing I did was to implement a change in my workouts. Up until now I had been focusing on legs, abs, and my upper body was limited to chin-ups.  I was ok with this; I just wanted to get into the gym and get things moving again.  When I came back to Singapore I was 119lb.  I had completely eliminated all grain, starch, and sugar from my diet and I probably had some malabsorption issues as well so I lost a lot of weight and was quite thin.  I was thinner than necessary or than I wanted to be.  

As of today I am 133lb…pretty big difference and I just let the skirts of my costume out 1.5” in the waist (literally just today I had all 3 of them altered).   I like the size that I am although I would love to be tighter or more toned.  I am hoping that this plan will be successful and I have changed my diet a little to support that. My diet is important because it is how I am controlling my GI issues and luckily it's working because my blood levels were all out of whack 5 months ago and now they are all within normal range except for the inflammation marker which is high, but it's still a work in progress so I'll take it!

Before I was eating a lot of nuts (almonds in particular) to give me more calories and fat for that full feeling since I wasn’t eating grain or starch (and let’s be real…I did have some starch occasionally, but not everyday.  Grain I just avoid, it’s bad news for me).  I’ve had to remove one of the servings of a dish that’s made with nut flour and in another dish I have reduced the about of cheese I put into it.   I had to increase my protein intake and my carb intake as well.  I have been on the plan a little more than one week and here is my progress to date:

The pic on the left is when I first got here; the pic on the right a couple days ago.  I am comfortable with my size I really just want the flab to be gone and be toned (I’ll say flab instead of fat to avoid the “you’re not fat” backlash, which is not what I mean – I understand that I am not fat as in overweight).  The workout plan is split into 3 four-week sections, the first of which ends just before my roommate’s figure competition.  I will be show ready…to be backstage LOL

Cauliflower Pizza!!!

Just because you want to eat healthier does not mean you have to have to sacrifice flavor or risk not feeling full.  When you eat foods rich in nutrients, that full feeling will come faster because your body will get the nourishment it needs.  One of my favorite things to eat was pizza...thin crust, deep dish, whatever I LOVE PIZZA.  Being on SCD means I 100% cannot have this because of the wheat, but luckily someone got creative and came up with a pizza base that uses cauliflower.  This recipe can be modified to add almond flour to add a little more weight to the base (and probably make it crunchier), but I eat so much nut flour in other meals I have to watch the fat intake.  Here's the recipe I've been using...step 2 says to strain the rice - very important to get that water out so the base won't be soggy.

Cauliflower Pizza Crust


Makes 1 large crust

Ingredients:

4 cups raw cauliflower rice


1 egg, beaten


1/3 cup soft goat cheese (chevre)
 - I use Pepper Jack

1 teaspoon dried oregano


pinch of salt

(actually what I did was buy 2 heads and doubled the rest of the ingredients...since it's time consuming to make I thought I'd make 2 crusts at once and I froze the other.)

Directions:

Preheat your oven to 400F, then get to work on your crust.

Step 1: Begin by making your cauliflower “rice.”

Simply pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.

Step 2: Cook & Strain the rice.

Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.

Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEEEEEEZE all the excess moisture out!

Step 3: Make & Shape the dough.

In a large bowl, mix your strained rice, beaten egg, cheese, and spices.

Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper!)

Keep the dough about 1/3″ thick, and make the edges a little higher for a “crust” effect, if you like.

Step 4: Bake!

Bake for 35-40 minutes at 400F.  The crust should be firm, and golden brown when finished.

Step 5: Load on the Toppings!

Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like.

This is a healthier version of a pizza so be careful with the ingredients!  I use a sauce that has no preservatives (or things I can't pronounce) in it.  Press a few garlic cloves in it and blend to liven up bottled sauce.  

I buy 2 rotisserie chicken (peppered) and use the breast meat.  I eat the thighs and wings and the rest of the meat I use for my crock pot chicken soup (save time on cooking and no waste).  I also used a package of 250g spinach washed and cut into thin strips.  

I'd stay away from ingredients that have a lot of fat since you're already using cheese in the base and on top.  I use about 4oz of colby jack (or whatever) on top.  4oz is half a block, which really is not much. 

Fresh basil and fresh cilantro on top also add heaps of flavor - be creative!! 

I cut the pizza into 4 servings.  There was a time when I could eat an entire pizza by myself so even though it looks small, it's a filling serving for lunch!

Chocolate Frosted Brownie – Gluten/Grain/Dairy/Sugar FREE!!!

Although I am on SCD, I don't follow it 100% strictly because I have found that certain amounts of illegals are tolerable in small quantities.  The chocolate used is dark chocolate and unsweetened.  This recipe is geared towards people with digestive issues and those wanting a healthIER version of a brownie.  

Brownie Ingredients

1 cup almond flour (can grind raw almonds in a coffee grinder or food processor)

¼ tsp sea salt

¼ tsp baking soda

¼ cup cacao powder (I use ½ cup)

12 (or 1 cup) Medjool Dates remove pits (I’ve tried different kinds, Medjool have the best taste

3 large eggs

½ cup coconut oil melted

1 tbsp vanilla

Optional 100g macadamia nuts

Optional 1-2 tsp ground coffee

Directions

     1.      Preheat oven to 350F/180C

    2.    Pulse in a food processor almond flour, salt, baking soda, and cacao powder

    3.     Pulse in dates until the texture of coarse sand

   4.    Pulse in eggs

   5.     Pulse in coconut oil and vanilla until texture is smooth

   6.     Transfer mix to greased square baking dish/tin (it will be thick may need to spatula in.  I also lined the tray with parchment paper to remove easily)

   7.     Bake for 20-25 min

Frosting Directions

Melt over double boiler (a pot of boiling water with another pot over it):

1.5 bars of 3.2 oz dark chocolate (about ¾ cup of unsweetened chocolate chips)

¾ cup coconut milk (I used coconut cream which worked fine)

When the chocolate has just barely melted, remove from heat.

Add:

2 tbsp honey

10 drops liquid stevia

2 to 4 tbsp coconut flour, sifted. (I used 2 since I used coconut cream, which is thicker)

Refrigerate until the frosting has cooled, about 15 minutes. (You know it's ready when it is the texture of frosting.)

After removing the brownie from tin, let it cool fully, then top it with the frosting.  I made both the day before and frosted the day of.  Then I cut into little squares and placed into cupcake holders for individual servings!

Supplements and Exercise

I take the following supplements (please note if you are thinking about SCD, some of these are not SCD legal, but I take them anyway as they've helped):

Powdered slippery elm - this was the first supplement I tried and I noticed a difference within 2 days.  I take 1 tsp mixed with hot water 2x a day

Probiotics (either VSL #3 or Garden of Life, but there are others that I've heard good things about like Florastor, Align)


VM-100 Liquid Multivitamin - I will never take another multivitamin in pill form...I feel like it absorbs so quickly since I don't have to break it down.

Hemp Oil gel caps - I started this supplement I think in September and it has made a huge difference.  This is also a good alternative to fish oil that can be harmful while in a flare.

Serrapeptase (this one and the next two I started at the same time, a few weeks ago, figuring they all are similar and will work together.  I had my first real BM's after starting on these, but it took a couple weeks for that to happen)

CoQ10

Digestive Enzymes

Please read The Enzyme Factor by Dr. Hiromi Shinya for more information on enzymes

Calcium

Ferro Food by Standard Process

         

This is my cocktail that I have come up with after trying different things to see what works and what doesn't.  When trying anything from food to supplements, you should get to a point where within 4-5 days you can tell if it's something to keep or not.

Other supplements that people have used that help

Turmeric

Boswellia











        

EXERCISE            

                       

When I go to the gym I mostly do legs, abs, and chin ups. I workout with heavier weights and 6-9 reps depending. For cardio I walk on the treadmill for 1 hour at 5.5 km/hr and 5% incline (this is great for people needing low impact due to joint problems or to go easy on the tummy, BUT you have to do at least 1/2 hour before it burns fat so bring your ipad), go to boxing/Muay Thai or a stunt class.  

Even if people don't know what to do at a gym the classes are a great place to start and usually are a fun way to meet people who can encourage you to keep going!

The Diet - My Current Staple Foods

BREAKFAST

Fresh Squeezed OJ (a juicer is a good investment)

Apricot Scones

Muffin Omelet (I use this recipe but bake in muffin trays on 350 for 25 min or until golden brown...I eliminate the crust)

Hemp Hearts with homemade Almond Milk and honey

MORNING SNACK

Honey covered Walnuts (50g)


LUNCH

         

Ground beef 100g (I grind my own meat in a food processor so I know what cut it is...need to watch the fat intake) 

Taco Seasoning

Cheddar cheese 50g (good quality and buy a block...the already grated has stuff on it that can irritate)

Lettuce


AFTERNOON SNACK

Pistachios (50g)

Carrot/apple/ginger juice


DINNER

         

Salmon Burger

Butternut Squash Mash

Date Tapenade (I top my salmon with a date tapenade: blend 8 dates, 10 olives, 2 tsp capers, 6 sundried tomatoes, oil - eyeball it...I am guessing with the amounts, but this sauce is so yum over the salmon!)

DESSERT

   

Brownies (I hold the macadamias and add extra cacao powder...eyeball it!!) 

Lately I've been having this every day.  My schedule is crazy so it's easier to make a big batch of everything and freeze it.

The Diets

When you ask people about diet, make sure you know if they are on medication or not; if they ever have pain or not; what their BM's are like; when their last flare was.  If someone tells you to eat white bread or rice and they are on medication, they are not using diet to control their condition in the way that I am being off meds.  Maybe there are people who eat those things after years of remission, but within the first year I doubt it.  Yes for 7 years I ate what I wanted and didn't think about UC at all, but I have been flaring off and on for 3 years so with this level of sickness, it's important to know from where you are getting your information.

The word diet has the connotation of something temporary that’s specialized and only done for a short period of time.  A diet is what you eat EVERY DAY…write down what you eat everyday and that’s YOUR diet.  The only difference between your diet and a diet that someone else has come up with is the name.  You can name yours “Tiffany’s Eat Whatever the Heck I Want Diet” and it’s still a diet.

  

I started doing some research while I was visiting family in Florida and I came across Amazing Paleo after googling Ulcerative colitis cure diet or something like that (please note that for MY purposes the term cure and remission are interchangeable).  There was a blog on there by a man who had UC who had gone into remission by using Paleo diet.  I told my sister that I was going to try it and immediately cut out wheat, sugar, etc.  I noticed a difference within a couple days and it was enough to decide I was going to stick with it, but when I would go out to eat I wouldn’t be so strict and definitely cheated on the diet a lot in the beginning.

I wanted to learn more and more about people that had cured themselves so I continued my research and in February I found Specific Carbohydrate Diet, or SCD, I think via one of the support groups on Facebook.  I borrowed the book from the library and upon reading it found that it resonated with me so I decided I would give it a go.  I started the diet in March but I didn't do the intro diet of chicken soup.  I basically did an elimination diet where I ONLY ate banana pancakes, chicken, kale, provolone cheese, and tomato sauce, and nuts for about 3 months.  I was living with my Mom and I wasn't working full time so I was able to be pretty strict with it.  In June I found out about the supplements that I now take.  I had been getting better but there was still blood and urgency having to go quite frequently.

When you add food back into your diet, make sure you give yourself about 4 days at least to see if there is a reaction.  Obviously if it makes you sick right away stop.  Now that I have come to a good place, I know I can cheat a little and be ok, but since I've been on for so long I don't crave things like I used to. 

IMPORTANT: The first two weeks of eliminating wheat and sugar are the hardest because you actually do go through withdrawals and you feel like crap, but that's the feeling you want (hunger, cravings, headaches, short temper, tiredness, etc).  That's how you KNOW it's working.  I also look at those things as poison to my body.  Kind of a mind trick to make sure I don't give up. 

Healing via diet is hard ONLY because it's easy to get discouraged when it takes a long time or maybe you move five steps forward then all of a sudden you are three steps back again.  If you are strict about it, it should take a year to get healthy and then it's recommended to stay on the diet for another year.  Once that is over moving to Paleo is the next wisest choice; or you can always stay on the diet if you like.  I would probably add in some root veggies at the most.

Now, 8 months into it, about 85% of my diet is SCD.  I don’t think any of the supplements are SCD legal, but they’ve helped so as long as they are working I will continue to use them.  I went from having bloody diarrhea 10-15 times a day to no blood, going with mixed stool a few times in the morning and maybe once at night.  I don’t wake up in the night anymore and there’s no pain or swelling of the abdomen.  The terrible arthritis of the knees that I had in the beginning of the year is gone as well.  It felt like razors every time I would kneel down or stand up - it was awful.

For me the diet didn’t put me 100% into remission, but it set up my gut to be able to accept the supplements I use.  If you eat junk or food that your body has to work extra hard to break down, there’s no way you’re going to be able to get healthy with the supplements.  Do yourself a favor and eat clean, make your own meals and if you do cheat (once you’re healthy), do it within reason (e.g. last night I had 1/2 slice of 1 tier of a 3 tiered cake my roommate made.  Granted it wasn’t a whole slice, but at least I got to try it…then I went and had a brownie I made LOL)

Please read Breaking the Vicious Cycle by Elaine Gottschall for more info on SCD.  Other diets are FODMAP and GAPS, but this one resonated best for me.