“And all the lives we ever lived and all the lives to be are full of trees and changing leaves…”
Things change, sometimes for the better. Let me see if all of this dieting is creating the change I want.
Good morning! It is a good morning. I created a full day of a mindmap of aspirations for today in my notebook. Last night, I lost a tenth of a kilogram overnight–not much of a change. However, that exceeds what I need to lose daily on average to reach my goal. I have already fasted 16:48 hours of the 18:00 I planned.
Last night, I did not break my fast. It got a bit challenging, but I hung in there. One day’s worth of weight loss is probably not worth the bother of fasting. However, gaining self-control is priceless.
I tried out my WaterPik for the first time this morning. More practice will develop my skill.
I have planned an avocado and tomato salad for breakfast this morning. My husband wants to eat it too. However, he wants sausage now. I could not talk him into waiting until breakfast for the salad.
Life goes on. The sausage is on the burner.
My husband ate a portion of my tasty avocado and tomato salad, which I made for breakfast for a change, and liked it. There is no photo, but I will do it again someday, make it even better, and photograph it.
I later ate an apple and drank some almond milk. Now, I have consumed a few more calories than I intended for breakfast. I hope that will not mess up my plans for the day. Of course, I was breaking an almost 18-hour fast. I must have been hungry! Let me abstain from food until 11:30 AM, and see how I do.
Minutes ago, I walked to the library and back. There is a change outside. Many of the trees have put on their fall colors. It was beautiful. It was a tad chilly but not uncomfortable with the long-sleeved paisley blouse I am wearing.
This is me today. Hi! I am a bit camera-shy, but let me grow out of it during this 110 Days to 50 kg program. That would be a change!
Here is how looked on September 17, 2020, five days ago:
I do not know if the difference is evident to you. I can see it. Maybe the change is subtle. By the time I lose eleven pounds, let us check again.
Of course, no amount of weight loss will change the fact that I am 58 years old. I will be 59 by the time I complete this course. However, after I lost 23 pounds in 1996, a neighbor remarked that I looked 10 years younger. Eleven pounds may not be that dramatic but wait and see.
Progression So Far
Today is Day 9. We have 102 more days to go, counting today. Will I reach my goal in time? I am on course (at .85 kg of loss), but the easiest part of dieting is always the beginning. I usually lose five pounds or so the first week–this time, I did not. However, I am committing myself to this. Are you with me? Have you started your own plan? You do not need to lose weight? If you are like 75% of American adults, you do. If you are in the 25%, more power to you. Do you realize this program can also be used for maintaining or gaining? You still need to eat nutritious foods, maybe just a bit more of them. However, you do not need a lot more. The difference between losing, maintaining, and gaining is only a few calories a day–a different number for everyone.
JV Life Tracker
I scored JV Life Tracker (Vibrancy) while at the library and realized a new high, which I entered into Cronometer. This means I am getting excited about life. All of those lackluster days before are past now, especially during April and May, when the pandemic started, and I worried rather than getting things done. Then I got out of Santa Fe House, a psychiatric unit, and had two euthymic months on Imipramine. However, my productivity then can hardly compare to what I am doing now. I got off of Imipramine in late July, and my scores collapsed–until I found myself again last week.
Seven consecutive days over 200 points. Wow! That is unprecedented.
Lunchtime is approaching. I have a miniature Mini Joy to compensate for the high-calorie breakfast. The list of ingredients is on the diet diary below. My fat percentage for the two meals so far today is 66%. That means 66% of my calories have come from lipids. My goal is 60%, but it is preferable if it is higher. I do not usually get it as high as 60%. On average, for all completed days in Cronometer, it is 52%. These percentages may seem high to you. However, with healthy fats, they are health-promoting.
Dr. Mark Hyman and Dr. Joseph Mercola advocate diets much higher in fat than what was considered healthy in the 1980s and 90s. I think they are on to something. I slowly increased my dietary fat over the decades, enjoyed my food more, and became healthier. In the 1990s, I was sickly. My immune system did not work, and I suffered candida yeast overgrowth and chronic fatigue syndrome. Add that to bipolar disorder, and I had a perfect storm.
Unfortunately, in the 1980s and 90s, trans fats were popular, which are extremely unhealthy. Now food companies have removed most trans fat from the food supply. It is still there, though, so beware. A Big Mac, for example, has .8 grams of trans fat. That may not seem like a lot, but it is 800 milligrams. Does that seem like more than .8 grams? Keep trans fat to a minimum, preferably to zero. My average is .4 grams per day, mostly from cheddar cheese, butter, pizza, corned beef, whipping cream, lasagna, and chocolate chip cookies. Let me see if I can avoid those foods on this journey.
The book I checked out from the library yesterday, Joy on Demand, is about meditation. Meditation has been part of my Top 5 since my Top 5 was my Big Four. In 2014, my counselor recommended meditation, and I have been doing it ever since, not every day. Still, I have tracked it in JV Life Tracker. Things go much more smoothly when I am meditating every day.
My FREE ebook, Joyful Vibrance: Transform Your Body Image, Energy, and Mood!, lists the benefits of meditation, except that I most likely did not get them all. Today, once again, I listened to the 20-minute recording, Finding Your Purpose, by Stuart Kaplan in Insight Timer. Following a brief body scan is a garden visualization, with steps leading up to a majestic building. There is an affirmation for each of the seven steps. In the building, you meet your loving guide who shows you your future and plants additional affirmations in you. I like the emphasis on guidance from God. I have often paid attention to verses in the Bible, where God promises to guide his people. How does that come about? I have long sought the Lord to know when I am being led and how.
Books about Meditation
As I continue 110 Days to 50 kg, I pray that I will be guided to succeed and leave a blueprint for you. You may wish to do something similar. I already feel like I was referred to Tony Robbins’ words about commitment. It is not what you want to have or become but what you are committed to having or becoming.
Meditation changes the brain. Books I have recently read that speak highly of meditation include:
- The Telomere Effect, Elizabeth Blackburn and Elissa Epel
- Focus, Daniel Goleman, Ph.D.
- Stress-Proof, Mithu Storoni
- Mindsight: The New Science of Personal Transformation, Daniel J. Siegel, M.D.
- The Happiness Trap, Russ Harris
- Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being, Deepak Chopra, M.D. and Rudolf Tanzi, Ph.D.
- Breaking the Habit of Being Yourself, Joe Dispenza
- The Brain Warrior’s Way: Ignite Your Energy and Focus, Attack Illness and Aging, Transform Pain into Purpose, Daniel and Tana Amen
- Stress Less, Accomplish More: Meditation For Extraordinary Performance, Emily Fletcher
Benefits of Meditation
If you want to transform your life, meditation is the key to the door. It unlocks the ability of the brain to:
- grow more neurons and increase neuroplasticity
- overcome stress, depression, and anxiety
- lengthen your telomeres to slow aging
- connect with your goals in the ACT method (accept your feelings, connect with your goals, take action)
- change your epigenetic code to improve how your genes are expressed
- improve your brain scans
- improve your emotional control
- improve the communication between parts of your brain
- access positive emotions
- improve your ability to focus
- change habits
I snacked on cashews and took my energy and eye supplements. I have consumed 1247 calories so far today, which is 79% of my budget. I could stop at 79% and have 318 calories remaining. It is still only 2:22 PM, however, so fasting until tomorrow would be a stretch. I could do it, though, and get 18 hours before breakfast at 8:30 AM. That would be a cleansing autophagy fast, where the body cleans out worn-out molecules and disposes of them. I could make some stevia, gingered lemonade tonight, which would probably still allow the autophagy to occur.
Before I do that, though, let me take some fish oil and evening primrose oil to balance my essential fatty acids. There. I took four capsules of fish oil to change my omega-6-to-omega-3 ratio to 3.688. Now I have only 268 calories remaining in my budget. That is okay, though. Fish oil can help you lose weight.
Now I have started my fast until tomorrow. I am calling it Autophagy Fast.
Diet Diary and Nutrient Facts
Notice that my nutrient profile is not as complete as yesterday, even though it has more calories. That is because I did not have a green drink today. I did get a salad, and that helped. Wildbrine Kraut would have filled my nutritional holes: calcium, vitamin C, potassium, and especially sodium. Let me eat that tomorrow. Today is good enough. My plan is to fast for the rest of the day.
If you would like to join me on this journey from the beginning, please start with Day One. If you wish to download a FREE copy of my ebook (with no need to enter your name or email), click on the book below. Please continue this journey with me by clicking on the arrows at the right of the page.
This article, with its diet diary, shows what worked for me. I do not claim that it will work for you. Consult a licensed medical provider to determine your diet and medical care. These blog entries do not diagnose or treat any disease. If I provide any clues for you or your provider, I will be happy.