Tuesday, August 4, 2015

Candida = yeast

These days you can close your eyes while seated at a computer and somehow information on Candida, or yeast, infections... overgrowth... etc. will pop up on your screen.
I wish Candida was this cute!


WHY?  Well... perhaps it's the way of our Standard American Diet.  We've all experienced a small amount of yeast overgrowth when we've been on antibiotics.  Get an upset tummy or runny poop while on the antibiotic?  Yep.  Yeast.  Get a vaginal yeast infection while on an antibiotic?  Yep.  Yeast.


WHY?  Our bodies have a balance between the bacteria and yeast in our body.  ALL of our body.  Yep, up there AND in your mouth AND in your gut... everywhere.  Even our skin.  If we kill one half of that balance off (such as when we take antibiotics, we kill off both the good and bad bacteria), the other side wins.  What do I mean by wins?  Well, it gets to grow without bounds.  Think of the bacteria/yeast relationship like cops and robbers.  If there's less cops, there tends to be more robbers... right?  Well, I think you get what I'm saying.  With less or no bacteria, the yeast have free reign to grow and grow and grow.

So... how do we push down the yeast and get our bacteria back to "in balance"?  A few ways.  But first... you MUST replace the bacteria loss.  We've all heard of probiotics... this is the "good" bacteria.  We really only want to replace the bacteria with the good kind as that bad kind?... it's on everything and we expose ourselves without even trying.  The good kind help keep the bad kind in check... kinda like our yeast/bacteria balance... that's another story.  So... onwards...

9 Signs You Have Candida
http://draxe.com/candida-symptoms/
I could retype all of that, but since Dr. Axe has such a beautiful infographic... why?  Instead, let's talk about how to help NOT get candida overgrowth from the get-go, or how to support a healthy system to get rid of it.  BTW, these are just my notes from reading copious amounts of articles, websites and watching slide shows online.  I noticed these 5 items creeping up again and again, so they're my "rules" now.

1.a  STOP EATING SUGAR.  

Seriously.  Stop eating SO MUCH SUGAR!  Just take every prepackaged food you consume in one day and set the packages aside. Sit down and figure out "If I ate a normal serving for this package... I would consume X amount of sugar grams".  You don't need to measure or weigh what you ate... or cop to cheating and eating more of a specified serving.  Just write down what the sugar content of a single serving was.  Add all those single servings together.  How many grams of sugar did you consume at one meal?  One day?  One part of a meal?  It's eye opening.  We think that just because we don't see "sugar" in the label, it is sugar free.  Not so.  We also think because it's "sugarfree" it has no components of sugar (like carbs... remember, they're just long chains of sugar strung together for later use in your body).  Per the Daily Intake Guide, the average adult should only eat 90 grams of sugar per day.      I say again... 90 grams per day.  

So... say I went to Starbucks for a vanilla latte (click for the .pdf for their drink menu), here's what my run-down would be... just for a morning perk-me-up:
     Grande Vanilla Latte 2% milk = 35 grams sugar
     Venti Vanilla Latte 2% milk = 44 grams sugar

     (typically, I brew Starbucks Morning Joe at home and add just whipping cream = 0 grams sugar
       for a treat after my runs, I'll add a splash of Vanilla Syrup at 10 gr/Tbsp)  

So, after coffee only at Starbucks, "I" would have already consumed 1/2 my daily intake of sugar. 

Most people don't ONLY get a coffee for breakfast, though... so add in one of their special foods... say, I'm trying to "be good" and order a reduced-fat banana Chocolate chip coffee cake... I mean, it's low fat, right??  Yeah.  40 grams sugar.  == full daily sugar total already met at breakfast!!  
40 grams of sugar per serving!!

Anyhow.  SUGAR FEEDS YEAST AND BACTERIA IN OUR GUT.  That's the reason I got onto my tangent regarding daily sugar totals.  We eat WAY more sugar than our body needs for energy, and the excess feeds our yeast and bacteria.  

It's not just added sugars, either.  Your yeast/bacteria don't say "Hey, wait a minute!  That's natural sugar/maple syrup/ripe banana, NOT added sugar!"  It just knows a source of energy and consumes to keep itself alive and multiplying.  

So.  We try to be good and avoid prepackaged goods to avoid the added sugars.  THEN I say, "be careful of adding too many 'good' forms of sugar" too!!  But seriously.  IF you're worried about yeast or bacterial overgrowth... cut your added sugars.  

http://21daysugardetox.com/
When I get my out-of-control sugar cravings, that's when I know it's time for a 21-day Sugar Detox.  I've done the full program twice and done mini versions just to cut down.  LOVE that diet!!  (even if you THINK you're going to be OK on it, it's an eye-opener)  

Yeah... I LOVE Diane Sanfilippo, at Balanced Bites, on SO many levels.  Her books are amazing.  And, No.  I do not know her or get monetary compensation for mentioning her books or website.  I just refer a LOT of my patients, friends and relatives to her as her books are SO easy to navigate, read and remember.  



1.b  ELIMINATE GRAINS!

    Yep... you guessed it.  Grains are carbohydrates and carbohydrates break down into sugar once consumed.  See #1 for my sugar rant.  See the photo?  The only difference between the simple carbohydrate (sugar) and complex carbohydrate (things like grains) is how many of the molecules are linked together... excellent diagram.    



2. "Support your Spleen" 
    This is from the Chinese and from oriental, or Eastern, medicine.  Tried and true medicine that pushes us to eat healthier foods... foods that support body systems, such as the spleen.  So, what foods?  
  • squash, sweet potatoes, butternut, etc.
  • lentils and mung beans (slightly different profile than the legumes we tend to avoid in the Paleo/Primal diets)
  • drink Barley tea (I know from personal experience, I can't do Barley tea... supposed to not have the gluten in it, but it still messes with my stomach)


3.  "Support your Liver"
     - detox!  Not necessarily a huge week long detox involving drinking copious amounts of yucky tasting stuff... just probiotic carrying foods.
  • eat sour foods - kefir, sauerkraut, apple cider vinegar
  • probiotics PROBIOTICS!! 


4.  "Support your Intestines" 
    - eat bitter foods that help support decreasing inflammation
  • kale, arugula, romaine lettuce
  • cinnamon, ginger, turmeric


BONUS:  instead of buying anti-fungals for yeast infections you can see (like on your skin, toenails, tongue, etc.), try some natural alternatives:
  • oil of oregano (also an antibacterial)
  • grapeseed extract
  • garlic

Monday, April 20, 2015

Adult Outpatient Orthopedics and SAD



So, YAY!  I was recently notified that my efforts paid off and the American Board of Physical Therapist Specialties has awarded me my recertification for Pediatric board specialty certification!!

So excited!!!






Sooooooo... what the HECK am I doing seeing ADULTS???






Well, when you live on a relatively small, yet OVERpopulated island... one works in relatively close proximity to where one lives.  The closest Children's hospital is in Honolulu.  If you look, it's "not that far away".  Meaning, only 20.9 miles away.  Mostly highway driving.

However... have you EVER driven in Hawaii?  During rush hour???

It REALLY is this bad!!
Yeah... that's what I'm saying.  21 miles can equal 1 1/2 hours to get to work.  Even though the drivers tend to be nicer and less stressed here than elsewhere (I'm thinking the DC traffic I put up with a few years ago), it's still no fun!

So, I got a job that's 10 minutes away from my house and the only traffic I have to put up with is a few cars heading to drop kids off at school first thing in the morning.

Anyhow.  The clinic is an Adult Outpatient Orthopedic clinic.  They snagged me by putting that they see "all ages" and in the interview pointed out they see "many adolescent athletes".  Yeah... I'm still waiting on that one ;)  But, the point is, I've NEVER worked in an outpt adult clinic EXCEPT my time in the military/reserves.  WHAT a learning process this is.  Not where the patient care is, but in billing and all the various insurance issues that accompanies getting payment for services rendered.  Ugh.  Yes, our system is broke.  I do, however, really enjoy it (just wish there were some kiddos to see!!)

How this equates to my blog, though, is that I am meeting SO many people who, remind me of myself before losing my weight and getting healthy, are sick and tired of being sick and tired.  Oh, and in pain.

Credit: www.changeyourmindbodyhealth.com






I find myself giving information on how to eat an anti-inflammatory diet and giving out information on that and the autoimmune protocol all the time!  Why?  Well, it's that pesky Standard American Diet (SAD)!!  Those who are "trying to lose weight" eat low fat and "healthy whole grains" in their efforts, but are quite obese.









I even had a beautiful, fit lady come in the other day for a consult due to intense pain.  Talking to her, she seemed to be in full-blown inflammatory and autoimmune disease processes!  She'd taken "every test out there" to determine if she had rheumatoid arthritis, lupus, diabetes, hypothyroidism, etc, etc.  All come back negative, or "inconclusive".  When asked what foods she eats, it's the SAD brands.  She DOES eat organic foods and keeps crap out of her diet.  But, beans/legumes and grains all over the place... only those "whole grains", too.  Golly, even her gallbladder is at risk for being taken out.  If they found stones, it'd be gone already.  Sound familiar?










So, after giving this lady and multiple other patients my blog address and information on AIP and Paleo (see photos I use as handouts... they refer the patient to these fantastic websites, too!), I figured it's time to update my blog on what new sites and books are out there to help.  So that not everyone has to listen/read this little run-on-blog about my thought processes for where I work and why I can to the realization that I needed that new information page, I'll put together that page and post separately.





Thanks for reading!!  Next blog will have the information!!

Friday, October 24, 2014

Further workout and thought on sports injuries

So, to keep myself honest, here's the latest installment of my workouts (prior to the bold type is what was on my last blog):

Week 6: Last week
  1. Continue eating well, sleeping at least 8 hrs a night and rising early
  2. Move up to week 3 of the C25K and add in Burst Fit video workouts:
    • Monday (W3D1) - 2.41 miles at avg 14'16"/mi in 34:27 mins
      • Hurrican Ana... not direct hit!
      • Burst Fit:  Abs and Back Shredder 
    • Tuesday (golfing) – 7.6 miles (used push-cart for clubs!) at avg 35’32”/mi in 4.5 hours
      • Burst Fit: Shoulder & Leg shaper
    • Wednesday (W3D2) – 2.37 miles at avg 14’46”/mi in 35:05 mins
      • Burst Fit:  Chest & Arm definer
    • Thursday (walk) – 3.11 miles at 18’01”/mi in 55:55 mins
    • Friday (W3D3) – 2.27 miles at avg 14’56”/mi in 33:50 mins
    • Sat/Sun - hurricane Ana!!!  Stayed inside as it rained ALL day!

Monday morning after the storm... ready for my run!!



















Week 7: This week

  1. Changed shoes to accommodate a heel lift both feet as both Achilles tendons are getting worse pain (left worse than right).  Icing left Achilles bursa post workouts and during day.  Adding 1000mg turmeric daily to regimen for anti-inflammatory nature.  Kinesiotaping left Achilles tendon/bursa. 
  2. Stay on week 3 of the C25K due to worsening nature of Achilles pain and difficulty in doing the run portions last week:
    • Monday (W3D1) – app failed, but ran identical route as last week, so can assume at least 2.25 miles and was gone from house for 32 mins.  
      • Burst Fit: Abs & Back shredder
    • Tuesday (walk) – 3.13 miles at 17’44”/mi in 55:32 mins
    • Wednesday (W3D2) – 2.51 miles at avg 14’38”/mi in 36:44 mins
    • Thursday (walk) – 3.12 miles at 17’48”/mi in 55:36 mins
    • Friday (W3D3) – 2.36 miles at avg 14’53”/mi in 35:04 mins
So... what's up?  Achilles bursitis and tendonitis... both legs :(  

http://www.eorthopod.com/achilles-tendon-problems/topic/29
The hubby, in trying to help, sent me a great link to a runner's website talking about how some runners, once they've switched to newer or minimal footwear begin to have pain in their calves or shins due to the decrease in heel height.  I wanted to scoff at that at first, until... I sat and thought about it.  It makes sense!  One has to look at one's self to notice what's going on and I did spend about 8 weeks in combat boots (which do have a considerable heel on them compared to toe height) and the pain began while doing my last stint in uniform.  

However, I continues to run/walk in my minimalist shoes WITHOUT adding in extra achilles/calf stretches!  Oops.  You'd think a PT would know better!!  I mean, these shoes HELPED me start running and got over my propensity for shin splints!  I don't want to give them up!!  


So, what now?  Well, for the time being, if I want to keep running, I feel the need to give in and wear my "old" running shoes (the ones I bought WAY back when I wanted to run but my shins hurt too bad to do so... so I never wore them).  I love New Balance... they keep my heels and arches the most comfortable for "motion control" shoes.  So, no reason not to wear them and they actually have helped the past two days.  BUT, also must do something else!! 

So, que the roller!!!  Ta-da!!! 

I've been rolling sore muscles for a while and use the roller a LOT with my patients.  It just takes a few minutes and a slight knowledge of where the muscle knots could be related to where your pain is. I've no pain in my calves, just the area of the achilles tendon that connects the calf muscles (gastrocnemius and soleus) to the back of the heel bone (calcaneus).  BUT, one shouldn't roll the tendon as it really is inflammed... look UP.  No, not the sky... up the region of muscle to which the tendon is connected.  THAT is where to focus on the rolling.  There are a LOT of methods for rolling and the one I use involved pushing the muscle (or body part) over the roller, finding the spot that hurts when the pressure is on it (a trigger point) and putting a lot of pressure right on THAT spot - for about 45 seconds.  Then... roll around again, kinda like rolling pie crust, and find a new spot or the same one and place pressure again about 45 seconds.  Repeat this with the entire muscle region.  I've got about 4 to 6 spots that just KILL when I push on them... but they work out with the pressure.  Then I stand up and stretch the same muscle.  

from VHI handouts
WHY roll and not just stretch??  Well, kinda two reasons in this PT's head for that:
1.  self massage
2.  stretching the middle portion of the muscle.  



OK... there are a few ways to stretch... one is to extend the joint/limb to the limit and hold it there (static stretching: like the runner's stretch for the heel), 






Photo credit:  Hosmer Chiro Blog
another is to actively move the limb/joint to the end range over and over (dynamic stretching: such as hip circles and swings), 












but a great way to stretch is to put pressure on the middle portion of the object you are trying to elongate.  That's the goal... make the muscle longer - elongate the muscle fibers, right?  (excuse the hand drawn demonstration!!)




Now... WHY is there pain in that midpoint as we roll it??  That spot is called a trigger point by PTs, massage therapists, physicians, etc.  It is an area within a muscle that is overly irritable and can be felt as a knot or a taut band (kinda like a tootsie roll under the skin).  No one's really sure (there's a LOT of theories, though!) what they are or why they happen... but, one thing is sure... they HURT!!  There are also many ways to treat them, from massage to therapeutic dry needling to stretching, but the basic thing is... YOU have to find out what works best for YOUR body.  As a PT, I enjoy using all of the above as an eclectic way of treating my patients.  Some respond well to massage and stretching, other patients need the dry needling (which is VERY effective), while others need a more conservative approach beginning with modalities like ultrasound.  If you have significant trigger points, or cannot figure out how to stretch your muscles the best, get with a local PT!!  Some states no longer require a referral (however, many insurance companies do... check with yours). 

Anyhow... off I go to roll, stretch and ice some more!!  

Photo from prehabexercises.com



Monday, October 13, 2014

Workouts

image from thepaleodiet.com
So, you read the internet and magazines all about working out and what kind of workouts a person should be doing and for how long?  Yeah.  I know.  There's advice ALL OVER THE PLACE.  (don't forget, I use a TON of embedded links!!!  Click on them!!)

There's the "old" way of thinking:  "calories in - calories out = weight loss or gain" that still causes people to exercise just to burn those stubborn calories and their thighs off.  Then, there's the Paleo camp who say that calories don't matter and that you should just work out a little every day (doing the things our body was designed to do), but that primarily weight loss is from WHAT you eat, not how much.  AND then the ones (who DO make a lot of sense), like Chris Kessler, who talk about how damaging over-working out your body is to your system.

So... what do I do?  Well, you must remember that I still have to do the "Fit 2 Fight" model for the reserves, meaning push ups, sit ups (I still refuse to call them "crunches"), run 1.5 mi/walk 2km and have a slim waist.  At my age, and with all the arthritis and joint issues creeping up on what feels like a daily basis, I have to test every 6 months as I just haven't been able to do a full-component fitness test in yeeeaaaars.  Oh well, keeps me honest.

So... as a PT, what do I do?  I truly do think we need to be moving each and every day.  Personally, I have a hard time running (always have, ask my high school PE teacher...) and doing anything with my arms (weak shoulders).  So, I make sure that's in my program.  Why not just do something else?
link to AF fitness program
Well, I might, but there's that pesky AF fitness test ;)  Plus... it IS a good idea to push oneself in her weakest areas, don't you think?

I returned from a lengthy time away from home and got WAY off track while gone.  I was doing my Couch to 5K program MWF and BurstFit every day but Sunday.  But, after 2 months of just walking and a run every now and then (but not even that far... I had gone to Utah and they're almost 5K feet high!!!), my fitness had gone WAY down.  Not to mention my weight had gone a little up and the flab-factor was reappearing.  So, here's what I've done so far:

1st two weeks home:

  1. Acclimatize to new timezone (4-6 hours behind where I was visiting), but establish a get-up-before-6am routine with 7-9 hours of sleep.
  2. Go back to eating well and eating organic (clean 15/dirty dozen+ rules).
  3. Get unpacked, laundry done, travel paperwork submitted, etc.  Get out from under obligations that keep me up at night.
  4. Focus on my hubby, son and dogs.
  5. Get back into the family routine.
  6. Set workout goals:
  7. Sign up for Color Run
    • Color Run 5K on November 8
    • Fitness test NLT 31 Dec 2014 - NO EXEMPTIONS!  (goal, right??)

Week 3:
  1. Continue above
  2. Begin walking (whatever distance was comfortable to my body) each day upon rising and use my fitness apps to remain accountable to all the "friends" on them.  I use Nike+ (running app, but I like it for walks, too), Map My Run (which has a place from where I can chose to use "walk" instead of "run"), and Runkeeper (why this 3rd one??  Different "friends" that provide feedback on walks and runs than on the other two apps).  
  3. Here's what week 3 walks looked like:
    • Monday - 2.31 miles at 17'28"/mi in 40:29 mins
    • Tuesday - 2.89 miles at 17'31"/mi in 50:39 mins
    • Wednesday - 2.53 miles at 17'42"/mi in 44:50 mins
    • Thursday - 3.13 miles at 17'53"/mi in 56:00 mins
    • Friday - 2.96 miles at 17'54"/mi in 53:05 mins
    • Saturday - rest
    • Sunday - 2.43 miles at 17'29"/mi in 42:30 mins





Week 4:
  1. Continue eating well, sleeping at least 8 hours a night and rising early (6am-ish)
  2. Add Couch to 5K running program back into routine on MWFs and walk other days of the week (you'll notice that I abbreviate that to C25K and the week x day x to WXDX):
    • Monday (C25K:W1D1) - 2.06 miles at avg 14'45"/mi in 30:27 mins
    • Tuesday (walk only) - 3.13 miles at 17'46"/mi in 55:44 mins
    • Wednesday (C25K:W1D2) - 2.15 miles at avg 15'13"/mi in 32:50 mins
    • Thursday (walk only) - 3.08 miles at 17'56"/mi in 55:21 mins
    • Friday (C25K:W1D3) - 2.23 miles at avg 14'43"/mi in 32:54 mins
    • Saturday and Sunday were both rest days as I caught a tummy bug Friday night
Week 5:
  1. Continue eating well, sleeping at least 8 hrs a night and rising early
  2. Move up to week 2 of the C25K:
    • Monday (W2D1) - 2.59 miles at avg 14'47"/mi in 38:21 mins
    • Tuesday (walk) - 3.12 miles at 17'58"/mi in 56:09 mins
    • Wednesday (W2D2) - 2.57 miles at 14'47"/mi in 38:03 mins
    • Thursday (walk) - 3.09 miles at 17'30"/mi in 54:13 mins
    • Friday (W2D3) - 2.57 miles at 14'16"/mi in 36:44 mins
    • Saturday - rest
    • Sunday (walk) - 3.08 miles at 18'00"/mi in 55:36 mins 












Week 6: (this week... so far)
  1. Continue eating well, sleeping at least 8 hrs a night and rising early
  2. Move up to week 3 of the C25K and add in Burst Fit workouts:
    • Monday (W3D1) - 2.41 miles at avg 14'16"/mi in 34:27 mins
      • Burst Fit:  Abs and Back Shredder


Needless to say... I'm a work in progress!!  What a great start!  Yes, working through an achilles bursitis (kinesiotape and rolling help) and the usual hip/knee joint pains, but I'm OUT THERE!  Working out at comfortable paces for MY body and now pushing my strength.  My goal is to do 20 push ups for my AF fitness test in December.  I'll get there!  

Now, GET MOVING!!!  

Tuesday, September 30, 2014

Sadness, grief and loss...


"Hey friends! I want to let everyone know that suicide IS preventable. Here's my promise to you: I will always Listen/Talk it out/Be a trusted friend/Get you help. Talk to me if you're in crisis. The Lifeline is there for you and so am I."
#800273TALK #suicideispreventable #LETITOUT 

September 30th is the last day of the Suicide prevention month.  On this day, I found out my dear friend's (from our last military assignment) husband apparently shot himself at home.  She found him according to the news reports.

He was an amazing man.  High ranking Army officer.  But, a Teddy Bear in person.  Always had a wonderful, full, encompassing hug ready and available no matter where we'd run into each other.  A smile and a kind word... always.  Did he seem depressed?  Not a year ago when I last saw him.  Yes, he went for walks with the dog and was a quiet man, but didn't seem "depressed".  His family was amazing and supportive.  Very involved in the community and at church.  Why him??  I, personally, do not expect I'll ever know.  All I can do is to pray for his soul, pray for his family, and pray for my dear friend that her dreams are not nightmares of finding him... AND get the word out about suicide prevention.

Suicide was a growing trend in the military (it 'might' be lowering... slightly in the past 2-3 years).  Presumably from the time spent in deployed locations and the stresses that one is under just from being in the military.

We, in the Air Force, are subjected to yearly Suicide Prevention briefings.  We're taught how to be a "good wingman" and recognize the "warning signs".

But, somehow... my friend's husband slipped through that.

No, he wasn't AF, he was Army.  Yep, they lead the way statistically speaking.  In 2012, the Army had 283 confirmed completed suicides and the Air Force 83.    However, the non-military world still has HUGE numbers, too.  Teens, older Americans (above 65), and middle aged people are all trending upwards.  As a matter of fact, it's the 10th leading cause of death for Americans right now.  Sad.

What can we do?

We can learn the warning signs...
CLICK HERE TO SHARE THESE WARNING SIGNS


I think one of the things that most people do not realize is that you MUST ask DIRECTLY if your friend or loved one is thinking about hurting or killing themself.

You MUSTN'T tell them they are stupid or weird or wrong... just listen.  THEN, STAY with them!!

Check in with them if they're not in immediate danger or take them to an emergency room or doctor.

Hide items that they might use to hurt themself...

don't just say "Life is too wonderful... why would you WANT to end it??"   Typically, they are in such pain that ALL they can think about is ending their pain... their life is NOT wonderful to them - No matter if yours is to you or if theirs appears to be wonderful from your perspective.

Do NOT place guilt on them... don't tell them how many lives will be "ruined" if they die... just listen to what is hurting them and BE there for them.  Even if you feel like you just NEED to say something... say, "I am here for you" and mean it.

PLEASE help end suicide.  Especially for our military and veterans.

Click here for the National Suicide Prevention Toolkit


Monday, September 29, 2014

Pulled pork deliciousness!

Pork.  VERY controversial!  I've read articles that say that ALL pig meat is bad for humans, then some that say it's OK and others that point to only some people having issues with it.

IF you eat pork (I do)... here's a nice way to prepare pulled-pork using a crock-pot that I came up with after researching how to do it online.  There was just SO much advice that I finally stopped reading and researching and just MADE it.

Ingredients:
1 Pork roast - whatever size fits in your crock-pot!
7-10 garlic cloves - peeled and the larger ones cut in half length-wise
sea salt and pepper
apple cider vinegar (I use Bragg's organic)
BBQ sauce (you can make yourself or find some that fit your "rules"... mine is NO HFCS or GMO ingredients)

Start with a decent cut of pork... I use pork shoulder with the bone still in.  I have used pork butt and other chunks of pork meat, but my favorite is the shoulder.  Of course, in a perfect world, I'd buy from a sustainable farmer who really feeds their pigs well... but, on the budget we have, that only happens once in a blue moon.

Next... LEAVE ON THE FAT!!  I have tried this in cutting off EVERY single scrap of fat before (the hubby can NOT stand fat) and it does NOT cook well at all.



Slice small cuts into the meat and insert a garlic clove on both sides of the roast.

Place into crock-pot and salt/pepper one side, flip and salt/pepper the other side.

Add approx 1/2 - 3/4 cup vinegar.  Don't worry if it seems like it's not enough as the juices will FLOW while cooking and it'll appear to multiply!










Turn the crock-pot on low setting and leave alone for 3 hours, minimum.

Turn over at that point and cook at least 3 more hours.

Check for ability of it to just tear apart with your fork at the 6 hour mark.  It might need 1-2 more hours.




This one was ready at 7 hours.  I then removed most of the liquid and preserved it in a 2 cup measuring cup.  Next, cut off the HUGE layer of fat on the side.  You can leave it and eat it, but this was NOT from a reputable farmer and I'm loathe to eat the fat from a pig who eats conventionally.  So, off it came and into the garbage.  Remove the bone and shred right in the crock-pot.

Some cooks recommend shredding the pork on a cutting board, but I'm all about the LEAST amount of clean up possible; so inside the pot is fine by me!






Here's what the pork looks like at this point.  I've added back in some of the juices that were taken out and saved in my measuring cup... still a little dry appearing, so I added more back.  Then, the family REALLY likes BBQ sauce, so I add about 1/4 to 1/2 cup of that and place the rest on the table for them to add more, if necessary.





GREAT EATS!!

Serving:  For the hubby (NOT gluten-free or Paleo/Primal), he eats it on a bun... for the son and myself?  We just eat it with a fork!!  I usually cook up some roasted veggies like cauliflower and broccoli to go along with this and a mixed garden salad.

ENJOY!!

Monday, June 9, 2014

15 lbs??? How? When??

First off... wedding.  We had a wedding in our family.  It was my oldest son getting married to his college sweetheart in Ft Worth, TX.  What a beautiful day and celebration!!  Here I am in my most glamorous gown... wearing all that spanx thingies to hold all the stuff in place.  
Yes, hubby got cropped out of this photo!

I'll try to do an "after" picture... once I get these extra 15 lbs off...

From my lowest weight loss to now, yep, 15 pounds.  That's 6.8kg for my non-American friends.  

HOW??  WHEN???  

Looking back on my daily weight loss calculator, I see that the weight really started to come back on AFTER the holidays.  WHY???  Well, IF I had been keeping a food journal or diary, I could look back and see what I was eating to possibly contribute to this gain.  Otherwise, I'm left to make suppositions and theories as to how I sabotaged my weight management program.  Can I blame it on the stress of the wedding?  Possibly, but why... it was joyful.  

So... getting back to the basics.  The "rules", if you will, of being Paleo/Primal. 
Let's see how I fare in the basics... (I'm not going to get into the 'why we don't eat these' right now, just going through how I've sabotaged myself):

1.  Change your eating to REAL foods (no processed junk)

  • No grains.  none, nada, nyet, zip!! That includes wheat, barley, rye, rice, corn, etc.  Now, here's a possible weight gainer for me:  rice and organic corn.  I've tried to reason away eating rice (ONLY if it's non-GMO or Japanese!!) and corn (ONLY if it's organic/non-GMO or the blue kind).  Yep... I've been indulging a little too frequently in rice and corn.  Corn itself?  No, more like chips or crackers.  STOP!!  I also have a confession to make... it's easier to be "Gluten-free" than Paleo in this world.  I have slipped and purchased pre-packaged goodies that are "gluten-free", but definitely NOT Paleo/Primal.  Why?  'Cause they're so darn good.  STOP!!!

  • No beans/legumes.  Well... this one is OK for me as I haven't had beans since having the gallbladder out.  If you've read this blog since it's inception, you know all about how painful eating legumes was for me back then (you can read my story here).  The inflammatory nature of legumes was really impressed upon me back then and I've not 'cheated' eating them at ALL.  (it REALLY was painful!!).  

  • No Dairy.  Well... the reason I call myself Primal is that I do allow myself some dairy.  It's usually the raw, unpasteurized and organic kind (NO hormones, antibiotics, etc.), and more likely the harder cheeses.  I find that I cannot do any of those fake cheeses nor "cheese substitutes" like velveeta or American Cheese.  My intestines greatly revolt against fake stuff and the softer cheeses.  I can eat harder cheeses, as I mentioned as my system tolerates them.  I've also found that I can eat goat cheeses and some soft cheese as long as it's raw.  Needless to say, I do not drink milk anymore.  Now, if my uncle who owned the milk farm was still alive and I could get my hands on some raw milk, I might try it.  Ah well, rest in peace, Uncle George!!  Even so, I do not eat dairy often at all.  Not enough to consider it a "cheat" or sabotage to my weight loss.

  • No added sugar.  Ugh.  Right here is my issue.  Right here.  I was, for a LONG time, staying away from white sugar... well, I still do, it's not in my house.  BUT, the added sugar in fruit juices (even 100% pure fruit juices
    are still VERY sweet) and candy are my biggest and most recent downfalls. I have been drinking Simply Lemonade (LOVE it) with raspberries and blueberries and strawberries.  It's so dang natural that I reasoned it away... a while back, I posted on fructose and how you'll need more and more to hit that rush... well, yeah.  I went from one small glass with tequila, triple sec and simply limeade to large 20 ounce cups with just the lemonade and fruit mixtures.  To get off of this, I pulled out the crystal light.  BIG mistake!!!  Made my body crave sugar even more.  Out came the peppermint patties, the Hawaiian macadamia nut chocolates, etc.  Bad, bad Debi.   
2.  Fitness!!! 

Up your fitness level, but not by overdoing the aerobic exercise!  Right now, I run 3 times a week (it's a "military have to"), but never go beyond 3 miles and mainly stick around 2 to 2.5.  Also, 6 days a week, I do tabata style exercise.  This is intense weight lifting, no weights and just body
weight exercises, and sprinting.  I only do this for 22 minutes with my Burst Fit workout videos (by Dr. Josh Axe, you can access his site by clicking on his name).  I'm not good at just exercising, so these videos give me a great 22 minute workout and I can make them as intense or as modified as I need.  Yes, some people have mentioned that perhaps my weight gain is due to starting the Burst Fit back in Feb 2014 (it does coincide with my weight gaining), but I reject that notion... based solely on what has been going between these two lips and into my body.  Yes, exercise makes a body hungrier.  Yes, I ate more.  We (Paleo types) tend to say calories don't matter, but if they're sugary, grainy calories, they DO.    

3.  Sleep.  

No problems here.  I even downloaded an app:  24/7 that records sleep (I found out I'm not a regular snorer!!  YAY!) and tells you if you're sleeping deeply or lightly by how much you move in your sleep (yes, you have to sleep with your iPhone in your bed).  So, 7 to 8 hours a night when working and 8 to 9 hours a night when not.  I'd say, I have this one in the bag!!  

So, there you have it.  I've been eating too many pre-packaged "Gluten-free" goodies that include grains (they almost all are made from rice flours) and sugars.  I've indulged WAY to much on candy in the past few weeks (daggone Hawaiian chocolates!!!) and eaten more calories, that contain these two bad boys (sugar and "gluten-free" grains).  Needless to say, today being a Monday, I'm back "on plan" and will, most likely, hit that silly carb wall in about 2-4 days. No sugar and no grains (corn and rice, mainly) for the next month or so to get these 15 lbs OFF!!!