Food and Mood Journal
Week 1
Tues, August 28
Day 1:
Fearful. That is how I would describe my attitude on this day. So many times I've started something like this and given up quickly. Each time I gave up, I would feel embarrassed and discouraged. So on the first day of my refined carb and junk food detox period, I was worried that it would be like every other time. Still, I planned and prepared my food the day before; I was ready. I promised myself that I would take it one day at a time. I would get through today, and decide tomorrow if I would continue on. Tomorrow was a different day, and I wasn't worried about it.
Breakfast: Whole yogurt w/ berries and flax seed.
Lunch: Tuna fish salad with spinach salad. Peanuts. Strawberry SF jello.
Dinner:
Dustin made a squash chilli with black beans. Dollop of whole sour cream and cheese. SF vanilla pudding for dessert.
Craving Rating (1-10): 7. I craved sweetness after dinner (thus the pudding).
Sleep: Difficult to fall asleep and woke up during night.
Wed, August 29
Day 2: I planned ahead the day before again, and it wasn't a big deal to continue on. I was a bit irritable, but nothing major. I was feeling ok and a bit more hopeful. Terrible sleep that night.
Breakfast: Whole yogurt w/ berries and flax seed.
Lunch: lunch meat w/ avocado and cheese. broccoli and cherry tomatoes w/ hummus. Orange
Dinner:
Left-over chilli and SF vanilla pudding for dessert.
Craving Rating (1-10): 7. Again, I craved sweetness after dinner.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep: Very difficult to fall asleep.
Thurs, August 30
Day 3: Ugh! Rough day! I was cranky as hell the ENTIRE day and had a headache. Snipping at people and feeling generally in the dumps. I had taken a benydryl at 1 am to try to sleep, and couldn't wake up from it in the morning. Luckily, Dustin made me lunch and breakfast. Without him, I might have lost it this day.
I had to pray a bunch this day.
I wanted ice cream at some point. But it wasn't a physical craving really; just a mental one. Dinner was really yummy and prepared by Dustin and I both.
Breakfast: Eggs w/ veggies
Lunch: Decadent meatless salad (w/ homemade ranch, carrots, cherry tomatoes, peanuts), cottage cheese
Dinner:
Chicken breast w/ a white wine sauce containing carrots, onions, mushrooms, flaxmeal, and arrowroot.
Craving Rating (1-10): 9. I really wanted pizza and ice cream. I almost caved.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep: Hard to fall asleep.
Fri, August 31
Day 4: Eureka! So glad I made it past day 3! What is it about the 3rd day (or month, or year, etc.) that is always so hard? Today, I feel much better! I'm positive and optimistic. I am having some sugar cravings but I'm still taking it one day at a time.
Breakfast: Whole yogurt w/ berries and flax seed.
Lunch: Decadent meat salad (w/ homemade ranch, carrots, cherry tomatoes, peanuts, chicken, mushrooms), cheese stick, and pear
Dinner: Salmon and steamed broccoli. No sugar added ice cream.
Craving Rating (1-10): 7. Still wanted ice cream, and decided to go with no sugar added variety. Dished myself out a large bowl, and this spiked my blood sugar. Must do smaller servings.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep: Good.
Sat, September 1
Day 5: Feeling pretty good on this day. Was in a good mood and noticed fewer cravings. Got the urge to cook and took delight in it. Happy. Woke up genuinely hungry for the first time in a long time.
Breakfast: None.
Lunch: Lunch meat, cheese (muenster). No sugar added ice cream.
Dinner: Spinach meatloaf, broccoli and cheese.
Craving Rating (1-10): 5. Much improved. Early sweet cravings.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep: Good.
Sun, September 2
Day 6: Virtually craving free this day. Noticed much better awareness of fullness and ceased eating when full. Noticed that my nails had rapidly grown out.
Breakfast: None.
Lunch: Leftover meatloaf topped with muenster. Green tea. No sugar added ice cream.
Snack: String cheese, pear, and peanuts.
Dinner: Rotisserie chicken (store bought), steamed broccoli, and creamed mushrooms on top of a slice of flax/rye bread. 3 sugar-free chocolates.
Craving Rating (1-10): 4. No noticeable cravings today.
Supplements: Fish oil, iron (prescribed by doctor), and primrose oil (new).
Sleep:
Saturday, September 22, 2012
Food and Mood Journal, Week2
Food and Mood Journal
Week 2
Mon, September 3
Day 7: Memorial day. No work. We took the dogs to the swim beach, and I couldn't help but remember the last time we went to the swim beach. I was seriously craving a milk shake. Hard core. I was thinking about it the entire time we were at the beach. Not this time. I was amazed that I actually didn't want one at all. I'm not kidding. How is that possible? I just didn't want one even a tiny bit. Totally crazy. Then, later that night, I got really sick from the evening primrose oil and I craved veggies. Raw veggies. So that is what I ate.
Breakfast: Banana and peanuts (I was going running).
Lunch: Left-over chicken and some more creamed mushrooms on rye/flaxseed bread (so good!). SF chocolates. I later found out rye has gluten. Can't eat anymore... :(
Dinner: Raw brocolli, carrots and tomatoes w/ hummus. Cheese stick.
Craving Rating (1-10): 2. Barely any cravings.
Supplements: Fish oil and iron (prescribed by doctor). Also took Evening Primrose Oil, but had a very bad reaction to it.
Sleep (1-10) : 2. Horrible, horrible night's sleep. I tossed and turned all night.
Tues, September 4
Day 8: Wow, I've noticed 2 things that seem to contradict one another:
Lunch: Spinach salad with tomatoes, carrots, nuts, and ranch dressing. Cheese stick.
Dinner: Chicken with broccoli and carrots dipped in ranch dressing. Sugar free candies (these didn't set well with my stomach at all)
Craving Rating (1-10): 4. I noticed some cravings around dinner time. I briefly daydreamed about getting taco bell, simply because it was easier than cooking. But it was a pretty toothless craving that I easily overcame.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep (1-10) : 4. Sleep ok with 2 benydryl before bed. But storm woke me up around 3 am.
Wed, September 5
Day 9: I am kind of having cravings today. I say "kinda" because they aren't those, "OMG, I HAVE TO HAVE ICECREAM RIGHT NOW!," kind of cravings (like I used to get every single day). They are more like a nostalgic daydream, and not even for icecream. Believe it or not, I'm craving a peanut butter and jelly sandwich on fluffy bread. Every once in a while, an image of a PB&J flashes through my mind. I don't feel compelled to get one. It would just be nice to have. So weird... I'm wondering if it is all the fruit I'm eating in the morning. It is fructose, after all. But otherwise I'm going ok still.
Breakfast: Grapes, cottage cheese, and pistachios.
Lunch: smoked salmon, colby-jack cheese, broccoli, carrots, and tomatoes w/ hummus.
Snack (pre-run): orange and peantus
Dinner: Left-over meatloaf topped with muenster.
Craving Rating (1-10): 3. I had kinda a cravings for PB&J. It was a visual cravings.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep (1-10) : 5. Fell asleept ok, but woke up several times. Woke up tired.
Thurs, September 6
Day 10: I woke up craving carbs. Seriously craving carbs to the point where I felt like I had to eat something or I'd scream. So I choose steel-cut oatmeal. Not sure if this was a good idea because around dinner time, I was having a physical reaction to even the thought of carbs. Images of pasta and cookies danced through my mind and I felt physically ravenous, like my mid section was the cookie monster on a rampage. I would have taken off someone's hand if it had been holding a cookie. Just goes to show you that spiking your blood sugar with excess carbs even once (like my oatmeal) can set up you up for long-term cravings. Even fruit (like I had eaten the day before) is an iffy thing to me now because my body is still insulin insensitive.
But I prevailed. I went home, made a nice dinner, and willed the coconut flour that I ordered to arrive so I could make some gluten-free, low glycemic and sugar-free brownies. Hurry, coconut flour, hurry!
Breakfast: Steel-cut oatmeal (make with milk, butter, and xylitol) w/ cheese stick
Lunch: Romaine salad (w/ cherry tomatoes, olives, feta, green peppers), pistachios, and 1/2 orange
Dinner:
Craving Rating (1-10): 9. This was a rough, very rough day.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep:
Fri, September 7
Day 11:
Breakfast: Whole yogurt w/ berries and flax seed.
Lunch: Decadent meat salad (w/ homemade ranch, carrots, cherry tomatoes, peanuts, chicken, mushrooms), cheese stick, and pear
Dinner: Salmon and steamed broccoli. No sugar added ice cream.
Craving Rating (1-10):
Supplements: Fish oil and iron (prescribed by doctor).
Sleep:
Week 2
Mon, September 3
Day 7: Memorial day. No work. We took the dogs to the swim beach, and I couldn't help but remember the last time we went to the swim beach. I was seriously craving a milk shake. Hard core. I was thinking about it the entire time we were at the beach. Not this time. I was amazed that I actually didn't want one at all. I'm not kidding. How is that possible? I just didn't want one even a tiny bit. Totally crazy. Then, later that night, I got really sick from the evening primrose oil and I craved veggies. Raw veggies. So that is what I ate.
Breakfast: Banana and peanuts (I was going running).
Lunch: Left-over chicken and some more creamed mushrooms on rye/flaxseed bread (so good!). SF chocolates. I later found out rye has gluten. Can't eat anymore... :(
Dinner: Raw brocolli, carrots and tomatoes w/ hummus. Cheese stick.
Craving Rating (1-10): 2. Barely any cravings.
Supplements: Fish oil and iron (prescribed by doctor). Also took Evening Primrose Oil, but had a very bad reaction to it.
Sleep (1-10) : 2. Horrible, horrible night's sleep. I tossed and turned all night.
Tues, September 4
Day 8: Wow, I've noticed 2 things that seem to contradict one another:
- When I get hungry, I have physical symptoms like stomach growling. That rarely happened before.
- I get fuller faster and I don't feel the urge to keep eating once I realize I'm full. I don't have that insatiable desire to keep eating anymore. I mean ever. I just feel... satiated. And then I stop. Like its natural.
Lunch: Spinach salad with tomatoes, carrots, nuts, and ranch dressing. Cheese stick.
Dinner: Chicken with broccoli and carrots dipped in ranch dressing. Sugar free candies (these didn't set well with my stomach at all)
Craving Rating (1-10): 4. I noticed some cravings around dinner time. I briefly daydreamed about getting taco bell, simply because it was easier than cooking. But it was a pretty toothless craving that I easily overcame.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep (1-10) : 4. Sleep ok with 2 benydryl before bed. But storm woke me up around 3 am.
Wed, September 5
Day 9: I am kind of having cravings today. I say "kinda" because they aren't those, "OMG, I HAVE TO HAVE ICECREAM RIGHT NOW!," kind of cravings (like I used to get every single day). They are more like a nostalgic daydream, and not even for icecream. Believe it or not, I'm craving a peanut butter and jelly sandwich on fluffy bread. Every once in a while, an image of a PB&J flashes through my mind. I don't feel compelled to get one. It would just be nice to have. So weird... I'm wondering if it is all the fruit I'm eating in the morning. It is fructose, after all. But otherwise I'm going ok still.
Breakfast: Grapes, cottage cheese, and pistachios.
Lunch: smoked salmon, colby-jack cheese, broccoli, carrots, and tomatoes w/ hummus.
Snack (pre-run): orange and peantus
Dinner: Left-over meatloaf topped with muenster.
Craving Rating (1-10): 3. I had kinda a cravings for PB&J. It was a visual cravings.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep (1-10) : 5. Fell asleept ok, but woke up several times. Woke up tired.
Thurs, September 6
Day 10: I woke up craving carbs. Seriously craving carbs to the point where I felt like I had to eat something or I'd scream. So I choose steel-cut oatmeal. Not sure if this was a good idea because around dinner time, I was having a physical reaction to even the thought of carbs. Images of pasta and cookies danced through my mind and I felt physically ravenous, like my mid section was the cookie monster on a rampage. I would have taken off someone's hand if it had been holding a cookie. Just goes to show you that spiking your blood sugar with excess carbs even once (like my oatmeal) can set up you up for long-term cravings. Even fruit (like I had eaten the day before) is an iffy thing to me now because my body is still insulin insensitive.
But I prevailed. I went home, made a nice dinner, and willed the coconut flour that I ordered to arrive so I could make some gluten-free, low glycemic and sugar-free brownies. Hurry, coconut flour, hurry!
Breakfast: Steel-cut oatmeal (make with milk, butter, and xylitol) w/ cheese stick
Lunch: Romaine salad (w/ cherry tomatoes, olives, feta, green peppers), pistachios, and 1/2 orange
Dinner:
Craving Rating (1-10): 9. This was a rough, very rough day.
Supplements: Fish oil and iron (prescribed by doctor).
Sleep:
Fri, September 7
Day 11:
Breakfast: Whole yogurt w/ berries and flax seed.
Lunch: Decadent meat salad (w/ homemade ranch, carrots, cherry tomatoes, peanuts, chicken, mushrooms), cheese stick, and pear
Dinner: Salmon and steamed broccoli. No sugar added ice cream.
Craving Rating (1-10):
Supplements: Fish oil and iron (prescribed by doctor).
Sleep:
My beauty experiment: Week 1 review
Week 1 was tough, I'll admit it.
To be honest, I was in a bad, bad way when I started this. I was eating out several times a week, eating absolute junk at almost every meal, and had a wicked sugar and refined carbs addiction. I had gained 30 pounds in a year and was at my highest weight in years. And my weight was climbing every week.
I felt helpless. Completely helpless and out-of-control. And scared about what would happen if I continued down that path.
I would love to say that this first week has changed all of that. It would be nice to say I stopped eating refined carbs and took some supplements and all of my troubles disappeared overnight.
The victories:
I am trying to stick with this long enough to develop a new arsenal of go-to recipes and foods. I learned to cook and eat based on my high-glycemic, wheat-focused diet. Now I need to relearn how to eat. I like what I see so far, but it is a challenge to start fresh. Once I get "comfortable" cooking and eating with this type of lifestyle, then it will get easier.
To be honest, I was in a bad, bad way when I started this. I was eating out several times a week, eating absolute junk at almost every meal, and had a wicked sugar and refined carbs addiction. I had gained 30 pounds in a year and was at my highest weight in years. And my weight was climbing every week.
I felt helpless. Completely helpless and out-of-control. And scared about what would happen if I continued down that path.
I would love to say that this first week has changed all of that. It would be nice to say I stopped eating refined carbs and took some supplements and all of my troubles disappeared overnight.
The victories:
- My sugar and carb cravings are nearly.gone.
- My nails grew out long and strong practically overnight! (I'm crediting the fish oil)
- I'm eating better on this diet than I've ever eaten in my life. Seriously. Absolute decadence!
- The bloating is dramatically reduced and I lost * pounds!
- I feel great!
- I still feel insecure. I desperately want to stick with this. I'm so scared that I'm going to lose this! I had a couple of weak moments that, if not for Dustin making me healthy food, I would have caved. I know that path... I've been down it several times and I don't want to go back.
- I'm spending a lot of time planning and preparing food. While this is enjoyable, I'm worried that I will get burned out. What happens when I don't have the energy, inclination or time to plan and prepare for my meals? Eating low-glycemic and gluten-free isn't familiar, and it takes time.
- This is more expensive than I'm used to. I'm spending more money on food and supplements than I have in the past. I just keep reminding myself that Americans spend the smallest percentage of our incomes on food out of any nation in the world. I can shell out a couple of extra bucks for fresh, healthy food. Good food costs money. Bad food is, well, cheap. You get what you pay for.
I am trying to stick with this long enough to develop a new arsenal of go-to recipes and foods. I learned to cook and eat based on my high-glycemic, wheat-focused diet. Now I need to relearn how to eat. I like what I see so far, but it is a challenge to start fresh. Once I get "comfortable" cooking and eating with this type of lifestyle, then it will get easier.
Sunday, September 2, 2012
What should I call my beauty experiment?
I'm doing an experiment. But I'm not sure what to title it... Can you help me? Let me tell you a bit about it.
Hypothesis
I will lose weight and improve my health, sleep, skin, and general beauty by doing the following:
I am a typical American, eating a typical American diet. High glycemic, sugary products, eating out frequently, gluten (i.e. wheat), and not nearly enough fruits and vegetables. I have intense sugar and carb cravings.
I would say I have metabolic syndrome (weight issues, inflammation, blood sugar issues). I gain weight easily and find it impossible to lose it. I also have a sluggish thyroid and skin issues. My energy is frustratingly variable and I have trouble sleeping.
My inspiration
I was inspired to do this experiment by a book I've read (and reread), called "The Truth about Beauty" by Kat James.
So what should I call this experiment? I have to call it something, but I can't think of anything creative!
Hypothesis
I will lose weight and improve my health, sleep, skin, and general beauty by doing the following:
- Eliminate high glycemic foods (including sugar), artificial sweeteners, gluten, and bad fats from my diet.
- Take supplements to support health, including fish oil, multi-vitamin, evening primrose oil (for skin), and probiotic. Green tea.
- Switch my beauty and cleaning products to 100% natural and preferably organic.
I am a typical American, eating a typical American diet. High glycemic, sugary products, eating out frequently, gluten (i.e. wheat), and not nearly enough fruits and vegetables. I have intense sugar and carb cravings.
I would say I have metabolic syndrome (weight issues, inflammation, blood sugar issues). I gain weight easily and find it impossible to lose it. I also have a sluggish thyroid and skin issues. My energy is frustratingly variable and I have trouble sleeping.
My inspiration
I was inspired to do this experiment by a book I've read (and reread), called "The Truth about Beauty" by Kat James.
So what should I call this experiment? I have to call it something, but I can't think of anything creative!
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