Day 379, 15-Hour Intermittent Fasting

Day 379, 15-Hour Intermittent Fasting

 
“Intermittent fasting decreases
  • triglyceride levels, decreasing your risk of heart disease
  • inflammation and free radical damage
  • weight gain and metabolic disease risk”
 
 

Monday Morning

 
15-hour intermittent fasts have worked for me in the past.  Right now, I am having a challenge getting them implemented.  The key is to keep trying with self-compassion.
 
Today, I started a compassion journal in The Journal.  Kim Fredrickson suggested it in The Power of Positive Self-Talk.
 
Situation/ Circumstance
Who Gave This Encouragement?
What Truth was Shared?
What Does It Sound Like In Your Own Words?
This past week, I asked my husband, “What is the key to happiness, good health, and joy?”
Husband
He said, “Us.”
He seemed to think that together we have the key to these things.
Yesterday, I talked to my step-son on the phone.
Step-son
While talking to my husband on the phone, he said something like, “KaeLyn is doing an excellent job of taking care of you.”
I did not know I had my stepson’s approval.  I don’t remember his exact words, but apparently, he is okay with how I am taking care of my husband.
Not long ago, Mom talked to me on the phone.
Mom
She said I am handling things much better than she expected.
I could fuss over her low expectations, but perhaps she is seeing a high level of functioning in me.
 
This encouragement assures me of my ability to function during this trying time.  We finally got the master bedroom closet rebuilt after sleeping on the living room floor for two and a half weeks.  I put the clothes back in the closet and reclaimed our bed.  However, this morning I have to completely change the bedclothes.  I hope that does not happen too often.
 
I just looked at our finances, and it is alarming how much this flood from the air-conditioner to the master bedroom closet cost us.  Hopefully, we can recover.  One of my neighbors wanted to know all about it to be sure it did not ever happen to her.
 

Getting Serious About My Diet

 
The past while, I have been working on my diet again.  My plan is to eat 60% fat, 23% carbohydrate, and 17% protein.  Recently, I regained some weight so now I have 5.3 kg to lose.  My Mind Meister mind map shows my plan, including a daily 15-hour intermittent fast.  Regularly, I am going through that plan and making updates.  As I planned to start last June, I am still keeping a Cronometer log and tracking the percentage of days I log fully.  Right now, I am at 69% since my start date on June 22, 2019.
 
It has been 86 days since my start date, and 74 of those days I had no added sugar– 86% of the time.  I missed recording JV Life Tracker three of those days, so my real percentage could have been slightly higher.  I was gluten-free 23% of the time.  I want to improve those numbers and do some intermittent fasting–fasting from supper to breakfast or about 15 hours a day.
 

Tuesday Morning

 
This morning I am updating my Mind Meister mind map for my diet, supplements, medicines, exercise, and grooming.  My attempts to fast 15 hours so far were short of the mark.  I will keep trying.
 
Date
Last Food last night
First Food AM
Hours Fasting
15 Hours?
Comments
 
09/16/19
5:30 PM
7:15 AM
13:45
No
 
09/17/19
9:30 PM
9:00 AM
11:30
No
 
           
 
Today, I have a chiropractic adjustment.  I am catching up by going on Tuesday this week as well as Monday and Thursday.
 
I have returned from my adjustment.  Today I needed a coat while walking to the chiropractor’s to keep the slightly cold wind off.  I took it off on the way home though because it had warmed up.
 

Weight Chart

 
Let me do something daring: show my weight graph in kilograms for the next 13 weeks, from September 16, 2019, to December 15, 2019, a period of 91 days.
 
 
Showing just 24 hours, my weight went down 0.1 kg.  After I plot 91 points on this graph, it will go up and down, up and down.  The game is to average more downs than ups.  Since I lost 0.1 kg yesterday, two notches in my game.  I deserve two rewards.
 
I can give myself something I already have.  I mentioned this principle in my ebook, Joyful Vibrance:  Transform Your Body Image, Energy, and Mood!, available here for free.
 
Since July, I have had a subscription to MindMeister.  I have not completed enough P&L (TCC P&L for PC) logs to earn that.  Instead, I have switched to doing a mind map of my day in my Aspirations “Little Black Book,” which is probably an acceptable alternative.  It is more fun, and I do not always need to tie activities to a certain hour of the day.
 
Perhaps preparing my weight graph daily can “pay” for my MindMeister subscription.  It is a simple thing to do, but doing it every day is the challenge.  Let me put it in JV Life Tracker to remind me.
 

Tuesday Afternoon

 
My husband is becoming more and more feeble.  Again, he needs my help in getting to the bathroom.  Doing that for him gets to be exhausting on top of fulfilling all of his other needs.  I want to keep him home as long as possible, even though he does need specialized care.  I will just have to see how much I can do over time.  It may not be that long before he passes.
 
My mood has not been consistently up, but it has not been bad either.  It has not gone to either extreme for some time.   Thankfully, I can keep functioning.
 

New Recipe

 
Right after lunch today, I had an enormous amount of energy.  I attribute that to what I selected to eat.  I created a new blueberry strawberry smoothie recipe.  Here are the ingredients:
 
Blueberry Strawberry Smoothie
 
Combine ingredients and blend until smooth.
 
Nutrients:
 
Notice that this smoothie has a lot of potassium, 1328.1 mg.  Potassium is a challenge to get enough of.  The recipe has 0.0 trans fats. Cronometer detects trans fats to the nearest 0.1 gram.  The smoothie has 4.1 grams of omega-3 fatty acids, mostly in the form of ALA from chia seeds.   Spinach provides vitamin A, C, K, folate, lutein and zeaxanthin, (which nourish the eyes,) and iron.  Almond milk provides ample calcium and vitamin E.  Unlike some fruit smoothies, this one has balanced protein, 17.3 grams coming from plants.  Did I mention that it tasted great too?  It was a greenish, purplish-brown color so it may not have appeared very appetizing.  However, it tasted great.
 

Tuesday Evening

 
Yesterday, I paid careful attention to my diet.  Today, I am doing the same.  I do not know for sure how many kilograms I can lose in 91 days, but I will do what I can.  Here is my plan for eating tonight and tomorrow.
 
Goal:
15-Hour Intermittent Fasting
 
Instructions:
Fast 15 hours daily
Points:
7 to 15
Filter:
None
Start Date:
September 16, 2019
End Date:
September 30, 2019
Trigger Event:
Finishing supper
Eating first thing in the morning
Intrinsic Rewards:
  • leptin sensitivity increase
  • save money
  • weight loss
  • protection against chronic disease
  • improved brain function
  • increased longevity
Extrinsic Rewards:
Progress Notes:
Date
Last Food last night
First Food AM
Hours Fasting
15 Hours?
09/16/19
5:30 PM
7:15 AM
13:45
No
09/17/19
9:30 PM
9:00 AM
11:30
No
09/18/19
5:48 PM
8:48 AM
15:00
Yes
         
         
         
         
         
         
         
         
         
         
         
         
Accomplished:
 
 
That is my plan.  We will see how I do by morning.
 

Wednesday Morning

 
 
My weight went down another .35 kilograms.  That is seven notches–a twentieth of a kilogram each.  It is a good thing I set an intention to do 15-hour intermittent fasting.  Let me think of how I am going to reinforce that behavior.  I put the start date for 15-hour intermittent fasting (and sharing these weight loss graphs), September 16, 2019, on my Mind Meister plan.
 
My fiber-to-sugar ratio went up yesterday to .57 from .39 the day before, which is good.  I can raise that even more.  Dr. Robert Lustig said the fiber-to-sugar ratio is the “Key to the Kingdom.”
 
 
I made Manti Tomatoes again this morning, but this time I measured everything to the nearest gram and made a recipe for them in Cronometer.  If they suit the DelectaBalance Diet, I can include the recipe in this blog post, even though I already think we put too many bacon crumbles in it.  My husband likes the tomatoes with a lot of bacon.
 
Ah oh, I ate at 7:30 AM rather than at 8:48 AM.  That reduces the length of my fast to 13:42 hours instead of 15 hours.  I will just keep trying.  I think I am getting results from just trying.
 
Date
Last Food last night
First Food AM
Hours Fasting
15 Hours?
09/16/19
5:30 PM
7:15 AM
13:45
No
09/17/19
9:30 PM
9:00 AM
11:30
No
09/18/19
5:48 PM
7:30 AM
13:42
No
 

Manti Tomatoes

 
Makes two servings
 
Ingredients:
4 medium tomatoes
.5 T. Stevia in the Raw (measures like sugar)
103 grams Kirkland bacon crumbles (That was all that we had left in the package.  You really do not need that much bacon.  Even my husband left some pieces of bacon in his bowl.)
 
Directions:
Slice the tomatoes in eight pieces, add to a large saucepan with the bacon and stevia.  Add enough water to cover the bottom or a little more.  (My husband likes his Manti Tomatoes soupy.)  Bring to a boil, reduce heat to minimum, and simmer for 15 minutes.
 
Allow cooling.  Serve in bowls.  Enjoy!
 
Warning!  This is a high sodium food.
 
I added a few items to balance my breakfast at 60% fat, 23% carbs, and 17% protein.  I did not get it exactly, but I came close (56.9% fat, 23.7% carbs, 19.5% protein).  (I also try to keep my meals to 500 calories or less.)  This also reduced the amount of sodium per calorie.
 
 

Plans for Lunch

 
Today, I am planning to have lunch with my friend Jacque from the retirement complex I lived in with my husband last year.  The cafe in the retirement complex where she eats has a lot of options, many of them a disaster to a diet.  However, last time I went to lunch with her, we had a spinach and strawberry salad, which was not too high in calories.  I hope we can opt for that this time or something close to it.  The retirement complex includes dessert with meals at no extra charge.  I must have the mental rule that if I pay for something I should use it.  (In this case, Jacque will probably pay for it.)  Eating dessert will not work, however, not if I want to reduce my weight by several kilograms by December.  Today, I will go without dessert, even if I am offered.
 
My husband finished his tomatoes and went back to bed.  He seems to be doing better today than he did yesterday.  I hesitate to leave him here while I socialize.  He has needed my help to get to the bathroom.  However, today I think he is doing better at that.
 

Plans for Tonight

 
Tonight, I will do a 15-hour fast.  It may increase my leptin and insulin sensitivities and improve my metabolic profile.  Whether it will make it easier to lose weight, I do not know.  I plan to publish my weight charts for the next 90 days and see what happens.
 
Date
Last Food last night
First Food AM
Hours Fasting
15 Hours?
09/16/19
5:30 PM
7:15 AM
13:45
No
09/17/19
9:30 PM
9:00 AM
11:30
No
09/18/19
5:48 PM
7:30 AM
13:42
No
09/19/19
4:30 PM
7:30 AM
15:00
Yes!
 
That is the plan.
 

Prayer

 
 
Morning Prayer
 
Dear Lord,
 
15-hour intermittent fasting is a strategy I have attempted to do in the past but have not deliberately tracked.  Will you help me obtain benefits from doing it?
 
It appears already that it could help me lose weight.  I have lost 0.5 kg just trying to fast 15 hours for each of three days.
 
I may need a lot of self-compassion when I learn how difficult it is to do.  Help me to remember to use the self-compassion and soothing techniques I learned from Kim Fredrickson.
 
Lord, life has been a challenge lately.  The flood and my husband’s condition have been hard.  Also, my left middle finger with eczema nearly healed, but then it cracked on the back, getting infected again, making it difficult to type.  The Colorado air is very dry, making this condition worse.
 
Will you heal my hand?  I mean heal it beyond the healing it has already
experienced?  Protect the other hand as well.  It is getting some rough spots.
 
Bless me with safety while driving today.
 
Lord, bless my readers with the ability to implement their strategies.  Last night I finished The Future of Happiness by Amy Blankson.  She has five strategies for balancing technology with well-being:  1) stay grounded, 2) know thyself, 3) train your brain, 4) create a habitat for happiness, and 5) innovate consciously.  To some degree, I have implemented these strategies in my life.
 
I knew that mental depression was worsening globally, but I did not know it was because of technology.  That is unfortunate.
 
Amy mentioned Google’s awesome work environments but also that they do not guarantee long-term well-being for their employees.  Happiness comes from inside.  Bless my readers to find it.
 
Amen.
 
If you would like to join me on this journey from the beginning, please start with Day One.
 
 
KaeLyn Morrill
 
 
 
 
 
 
 

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