Saturday, October 28, 2017

Working Through The Metabolism Plan: Day 4

Day 4 of The Metabolism Plan (Test Cheese)


You can follow along with a downloadable menu and instructions from LynGenet.com or you can purchase The Metabolism Plan book. (It is available as a Kindle book, but I much prefer the hard copy because I write notes in it)

Weight Change: -0.2
Total Weight Lost So Far: 1.8 lbs

Okay, so I didn't lose the 5 pounds expected during the cleanse. But I did have a busy week with unusually late dinners. I also can't remember the last time I lost almost 2 pounds in a matter of days and wasn't feeling crappy (tired, bloated, achy, sneezy, dry itchy eyes, etc). In fact, I'm feeling pretty good!

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16 ounces of water with a splash of lemon juice with supplements (liver detox, MSM and probiotic).

Breakfast: 1 cup of Flaxseed Granola with choice of 1/2 cup blueberries, 1/2 pear or 1/2 apple served with Silk Coconut Milk.

I chose to have blueberries this morning only because I needed to use them up. I didn't want them sitting in my fridge going bad. As usual, served with unsweetened Silk Coconut Milk and topped with some dried cranberries and extra cinnamon.

Flaxseed Granola with choice of 1/2 cup blueberries served with Silk Coconut Milk and topped with dried cranberries and cinnamon.
Lunch: Leftover Roasted Vegetables reheated and served over a bed of Red Leaf Lettuce, topped with Raw Pumpkin Seeds and 1/2 ounce hard or soft Goat Cheese.

This lunch was SO satisfying! The roasted vegetables were hot so the goat cheese began to melt over them. I topped it all the some extra virgin olive oil and lemon juice. This was definitely something I could eat on a regular basis!

I used Simple Truth brand soft goat cheese. This is a Kroger organic brand which I find in the deli section of my King Soopers grocery store here in Colorado. It was the least expensive available at $4.99 on sale. I also purchased some hard goat cheese to try if the soft cheese didn't agree with me.

Simple Truth Organic Soft Goat Cheese 

Roasted Vegetables served over a bed of Red Leaf Lettuce, topped with Raw Pumpkin Seeds and 1/2 ounce hard or soft Goat Cheese
Snack: Carrots with 2 Tablespoons Raw Almond Butter

I cut 2 Carrots into sticks and spooned out 2 Tablespoons full of Raw Almond Butter. I had heard some people reacted to unblanched almonds but passed blanched almonds. Finding almond butter that is unsalted, raw AND made with only BLANCHED almonds was quite a task. Trader Joes is apparently the only maker of this combination and since the closest one is 30 miles away, I would be better off making my own almond butter.

BUT...before purchasing almond butter, I decided to first see the results from the Day 2 almond test. I ate UNblanched almonds and passed so I went to the grocery store and purchased MaraNatha Raw Almond Butter made with UNblanched almonds.


One ingredient...Raw Almonds. No salt. No palm oil. No nothing.

Well...all that trouble over almond butter was for naught. Within minutes of finishing my snack, I started feeling like I had heartburn. I developed a severe headache, started sneezing, had stomach pains and my eyes became dry and itchy. Here I was on Day 4 testing cheese and the almond butter got me.

Dinner: Roasted Chicken, Zucchini Noodles with Sunflower Pesto and Red Leaf Lettuce with Carrots and 1/4 Avocado.

Knowing there was a good chance I wasn't going to pass the day because of the almond butter, I almost caved in for dinner. It was Saturday...our regular Pizza night when Mr. LH takes over and makes pizza for everyone. He had been doing it for YEARS. It smelled SO GOOD when he was making it! But...I was good and stuck with The Plan.

I didn't plan ahead and forgot to soak the sunflower seeds overnight for the pesto. They soaked for only about 30 minutes. I used an OXO spiralizer for the zucchini noodles. If I had to make this often for the entire family, a hand crank spiralizer would be helpful but I really don't want or need another large gadget taking up space in the kitchen. The OXO is a small size and can tuck away in a drawer.

The chicken was leftover from the roasted chicken the night before and I had olive oil and lemon juice on my lettuce, carrots and avocado. It wasn't pizza, but it was very filling.

The sunflower pesto was pretty good! I froze the extra in an ice cube try so I could pull out small portion sizes when I needed it later.

Roasted Chicken, Zucchini Noodles with Sunflower Pesto and Red Leaf Lettuce with Carrots and 1/4 Avocado.



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Friday, October 27, 2017

Working Through The Metabolism Plan: Day 3 of The Cleanse

Day 3 of The Metabolism Plan - The Cleanse (Test Chicken)

You can follow along with a downloadable menu and instructions from LynGenet.com or you can purchase The Metabolism Plan book. (It is available as a Kindle book, but I much prefer the hard copy because I write notes in it)

Weight Change: -1.0
Total Weight Lost So Far: 1.6 lbs

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16 ounces of water with a splash of lemon juice with supplements (liver detox, MSM and probiotic).

Breakfast: 1 cup of Flaxseed Granola with 1/2 apple, chopped.

I think this is my favorite version of the Flaxseed Granola. I love the crisp, juicy apples combined with the sweet dried cranberries and the crunchy granola. I added an extra dash of cinnamon as well.

Flaxseed Granola with Chopped Apple, Dried Cranberries and extra Cinnamon
No headaches this morning after breakfast!

Lunch: 16 oz Cream of Broccoli Soup, Red Leaf Lettuce with Grated Carrots, 1/4 Apple and Sunflower Seeds dressed with extra virgin olive oil and lemon juice.

I was halfway through eating my lunch when I remembered to take pictures! Thankfully, the salads are evolving into something more interesting than lettuce with olive oil and lemon juice. And the Cream of Broccoli Soup, while not as thick and creamy as the cheesy version, is really good with a lot of broccoli flavor (and I LOVE broccoli).

Red Leaf Lettuce with Grated Carrots, 1/4 Apple and Sunflower Seeds dressed with Extra Virgin Olive Oil and Lemon juice

Cream of Broccoli Soup
Snack: Spicy Roasted Pumpkin Seeds

I cut the cayenne in this recipe in half down to 1/8 tsp and added some onion powder. They seemed way too oily once they were done baking and I think I could have safely left in all the cayenne called for in the recipe

Dinner: 2 to 3 ounces chicken, roasted vegetables, Red Leaf Lettuce with 1/4 Avocado, Lemon Juice and extra virgin olive oil.

I decided to roast a whole chicken for dinner. The whole dinner menu tonight was something the entire family could eat and would enjoy so I got a bit of a break by only needing to cook one meal. However, The Girl was planning to go the the DenverCon All Hallow's Eve Bash across town and needed a ride there. This was going to put dinner on hold until we got back.

I used a lot of "safe" seasonings like basil, oregano, and garlic in seasoning the chicken and roasted vegetables. The chicken spent the better part of the afternoon in the crock pot and then an hour or so in the oven in a cast iron skillet on a bed of onions. It turned out wonderfully moist and delicious! The carcass was saved for making chicken broth later.

The boys (Mr. LH, The Boy and Elder Boy) added some salt to their dinner but not much.



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Thursday, October 26, 2017

Working Through The Metabolism Plan: Days 1 and 2 of The Cleanse

Knowing it would be a while before I would be able to eat some of my favorite foods, I had spent the previous couple of weeks making some of them for dinner...lasagna and crusty garlic bread, green chile pork burritos, Buffalo Chicken Nachos, and Sweet and Spicy Chicken Wings, etc.

Last night was no exception. I make BBQ sandwiches and an extra cheesy homemade baked mac and cheese (and had three helpings). Imagine my surprise when I weighed myself this morning and found I had lost 1.4 lbs! That was a nice way to kick start this diet!

Day 1 of The Metabolism Plan - The Cleanse

You can follow along with a downloadable menu and instructions from LynGenet.com or you can purchase The Metabolism Plan book. (It is available as a Kindle book, but I much prefer the hard copy because I write notes in it)

Weight Change: 0.0
Total Weight Lost So Far: 0 lbs

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16 ounces of water with a splash of lemon juice with supplements (liver detox, MSM and probiotic).

Breakfast: 1 cup of Flaxseed Granola with 1/2 cup of blueberries.
The recipe for Flaxseed granola can be obtained from the LynGenet website on the Summer Menu Plan. Or, you can opt to purchase Flaxseed granola (though I hear the homemade version is a LOT better).
The recipe called for raisins to be added to the granola when making it but I had left them out. Instead, I put a sprinkle of dried cranberries in the granola before serving it. I poured Silk Unsweetened Coconut Milk over it.

1 cup Flaxseed Granola with Dried Cranberries (instead of raisins) and 1/2 cup Blueberries served with Silk Unsweetened Coconut Milk

I had never had coconut milk before I started The Plan, at least not as a substitute for cow's milk. Mr. LH uses plant based milks on his cereal but I never tried any of them. Even then, he had never tried this brand before. I wasn't sure what to expect, especially since it was unsweetened. I actually really like it! Silk Unsweetened Coconut Milk has a great coconut flavor!

Lunch: Carrot Ginger Soup, 2 Cups Sauteed Broccoli and Red Leaf Lettuce with Raw Sunflower Seeds dressed with Extra Virgin Olive Oil and Lemon Juice.

Carrot Ginger Soup, 2 Cups Sauteed Broccoli and Red Leaf Lettuce with Raw Sunflower Seeds dressed with Extra Virgin Olive Oil and Lemon Juice.

Carrot Ginger Soup. I had 16 ounces. The recipe had some "options". It was optional to add coconut milk. I did. It was optional to use chilies. I did. It was optional to puree it. I did. After tasting it, I wished I had left out the chilies. It was SO SPICY! And because the recipe also is used to make the Carrot Essence, all the Carrot Essence I had (and everything going forward that was made with it) was going to be super spicy, too! I LOVE spicy foods but this was a bit much.

Sauteed Broccoli. This one was easy. Unfortunately, I hadn't pre-chopped my broccoli. I cut up a couple heads of broccoli and portioned them out into 2 cup containers for future lunches. Then I just heated some olive oil in a pan, mashed a clove of garlic and sauteed it with the broccoli.

Red Leaf Lettuce with raw unsalted sunflower seeds, extra virgin olive oil, lemon juice and some grated ginger for a boost of flavor. The book calls specifically for baby romaine lettuce and I found it in my grocer's produce section (near the bagged salad mixes) but the cost ON SALE was 3 times the price of the red and green leaf lettuces.

Red and green leaf lettuces are considered low reactive, along with a handful of others so they are safe to use for The Metabolism Plan. I'll get the baby romaine at some point to put it into the rotation but for now I plan to stick with the red and green leaf lettuce.

Lyn-Genet would like for you to eat ALL the food but if you can't, you're supposed to eat some of everything. It was a TON of food and I'm not accustomed to eating lunch...ever. Try as I might, I still wound up with leftovers but I did try to finish all the sunflower seeds (for protein).

I knew there would be a time period where I had to find a new "routine" for The Plan. Day 1 drove that reality home for me. After lunch I made the spicy Coco Sauce (recipe in TMP book) and then had to run The Girl and The Boy to their dentist appointment.

The appointment took extra long (for the first time ever) and I didn't have my water with me so I was really thirsty when we got home and my headache was getting worse. I had some peppermint tea available but didn't think it was bad enough yet for me to stop everything for a tea break. 

The Metabolism Plan Spicy Coco Sauce

I did manage to eat my Snack of 1 medium sized apple. It was pretty late for a snack (I think?)...around 4pm. My headache started to fade away afterwards.

Of course, once dinner prep began (having to make 2 different dinners...one for me and one for everyone else), life happened. A fox had trapped a neighborhood cat under our deck. The fox was blocking the cat's escape route so we had to remove some of the lattice surrounding one side of our deck to free her. Exciting stuff!

Dinner: Kale with Spicy Coco Sauce with Raw Sunflower Seeds, Carrot and Beet Salad with Raw Pumpkin Seeds, lemon juice and extra virgin olive oil.

When I finally made it back inside to finish dinner I was woefully behind. The Kale with Spicy Coco Sauce seemed to have half the grocery store's produce section needing to be chopped up! And I still had beets and carrots to grate, too!

I DEFINITELY recommend chopping and grating all your veggies for the week BEFORE starting your cleanse. Stress is supposed to be kept to a minimum during this time but I seemed to be taking care of all my stress on the very first day!

So dinner was late on Day 1. It was almost 9pm before everyone got fed. I was SO thirsty because I had not had any water since before 7:30. If you learn anything from my experience, I hope it is to plan ahead.

I didn't get a picture of the dinner plate on Day 1 but it was pretty similar to Day 2's dinner found below.

Kale with Spicy Coco Sauce. I am not a kale person. I serve kale to my tortoise, not my family. I tried it once and promptly spit it out. Bleh! BUT I had never eaten cooked kale, only raw. So this was going to be something new.

I had a questions about the Kale with Spicy Coco Sauce Recipe in The Metabolism Plan book. It didn't specify how much of the Spicy Coco Sauce to use so I used the entire batch. It worked out great!

Carrot and Beet Salad. As much as I am not a kale person, I am not a beet person. Maybe that is why I took so long to start The Plan! I had to eat both on the very first day! I have avoided beets my whole life. But this was important to me so I was determined to choke down beets if I had to. I didn't know how to buy them (how do you know a beet is good?) nor did I know how to prep them. I had to look it up. Elder Boy grated the carrots for me while I grated a beet (and managed to make the kitchen island look like a crime scene). UGH! It smelled like dirt! The Girl tried some and declared it tasted like dirt!

I kept the carrots and beets separated until dinner then mixed some of each together on my plate and topped it with raw pumpkin seeds, extra virgin olive oil and lemon juice. I was pleasantly surprised to find I could not taste the beets at all this way. In fact, it almost tasted like I was eating shredded apple!

...I was also delighted to learn The Boy and Mr. LH both liked the Kale with Spicy Coco Sauce (The girl wouldn't try it). It means I can use it as a side dish in regular family dinners with no complaints! Good thing, too because it made a HUGE amount! I think I will make only a half recipe next time I need more.

Day 2 of The Metabolism Plan - The Cleanse (Test Almonds)


Weight Change: -0.6
Total Weight Lost So Far: 0.6 lbs

I woke up to a 0.6 lb loss. Not as much of a loss as a lot of people on the cleanse but it was a loss. It could have been from the stress of yesterday. It could have been from the late dinner. Who knows?

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16 ounces of water with a splash of lemon juice with supplements (liver detox, MSM and probiotic).

Breakfast: 1 cup Flaxseed Granola with 1/2 Pear

I was really slack about getting pictures today. Breakfast was 1 cup of Flaxseed Granola with 1/2 pear. Again, I put a sprinkle of dried cranberries in the granola since I had not added raisins when making it. This time I also added a shake of cinnamon for some extra flavor.

I tried using less coconut milk but the flax seeds develop more mucilage sitting in the milk, making the whole bowl of granola kind of gross. The addition of more milk actually seems to mask that by thinning it out making it much more palatable. So no more skimping on the coconut milk!

I started to develop a mild headache around 10:30 but this time it went away on it's own by lunchtime at 1pm.

Lunch: Carrot Ginger Soup with 1 oz Raw Sunflower Seeds, Red Leaf Lettuce extra virgin olive oil and lemon juice and 2 Cups Sauteed Broccoli.
  • Carrot Ginger Soup with 1 oz Raw Sunflower Seeds. Like yesterday, I couldn't finish everything so made sure to at least finish up the rest of the sunflower seeds.
  • Red Leaf Lettuce extra virgin olive oil and lemon juice. This was supposed to also have 1/4 avocado on it but the one I had just purchased this morning was rotten when I cut it open. I took it back to the grocery store after lunch to exchange it.
  • 2 Cups Sauteed Broccoli. This time I used pepper and garlic powder to season it. Also a hefty dose of olive oil to cook it in.
I was STILL not able to finish everything! So Much FOOD!

Snack: 1/2 of an apple and 8 to 10 almonds.

Apple and Raw Unsalted Almonds
Dinner: Kale with Spicy Coco Sauce, 1 cup Basmati Rice with Raw Pumpkin Seeds and Carrot and Beet Salad.

Dinner was much calmer tonight than last night. Everything was pretty much made except for the basmati rice and that could be done quickly in my Instant Pot. I was REALLY looking forward to the rice.
  • Kale with Spicy Coco Sauce. I heated the leftovers up then served it over 1 cup Basmati Rice with Raw Pumpkin Seeds. The rice seemed to actually calm down the spiciness and was really tasty!
  • Carrot and Beet Salad. Served with raw sunflower seeds, lemon juice and extra virgin olive oil. Also, the 1/4 avocado I missed in my lunch earlier because it was rotten was replaced and served with dinner on my carrot and beet salad.
Kale with Spicy Coco Sauce, Basmati Rice with Raw Pumpkin Seeds, Carrot and Beet Salad




DISCLOSURE:This post may contain affiliate links. I earn from qualified purchases. Thank you for supporting Little House In Colorado.


Monday, October 9, 2017

Time To Put "The Plan" in Motion

WARNING! Long post ahead...

For my entire life I haven't had to work very hard at maintaining my weight. Boy, was I lucky!

In high school, I was thin. Almost too thin. But I ate well a lot.

In my young adult years, my weight stayed at a steady 125 lbs. I ate out regularly and although I wasn't REALLY active, I was no couch potato. I worked in restaurants and was always on my feet.

After I had baby #1, I didn't gain a lot during the pregnancy and I was able to squeeze into my pre-pregnant jeans with a week.

Baby #2 was 6 years later. Just like before, I didn't gain a lot and the baby weight came off easily.

By baby #3, I had a pre-pregnancy weight of 125 lbs. I still ate out a couple times a week but by now I was a stay-at-home parent. I gained more during this pregnancy, had gestational diabetes and took longer to drop the weight (this was all blamed on my "higher" age of only 29). I did, however manage to drop the weight. I wound up holding my weight around 128 lbs. This may be the only time in my life I was happy with my weight. I was neither "underweight" nor "overweight" for my body type.

In May of 2012, We started working on Getting Out Of Debt and because of that, we stopped eating out and the majority of our food was made from scratch.

October of 2012, I quit smoking. Within 4 months my weight had gone up to 140 lbs. That's a lot of weight to gain in 4 months. My doctor didn't see anything to worry about because my weight was still well within the "normal" range (for the record, I really started to question everything my doctor said after that).

I started experimenting with diet. I didn't "go on a diet" but I did start paying more attention to the foods we were consuming. More veggies, less sugar, no processed foods. We didn't drink soda anyway and my favorite beverage was unsweetened iced tea. I would have an alcoholic beverage maybe once a year and I had quit smoking. My weight still fluctuated between 132 and 142 lbs.

It seemed I needed to get comfortable with my new weight. The problem was, I LOOKED like I had extra weight and it wasn't muscle. It was fat. I could see see the gain in my arms, face and neck, but the weight was mostly concentrated in my belly area. I wasn't gaining weigh gracefully, I was looking frumpy. How could a few extra pounds look so obvious?

Then came another problem. During a routine doctor's visit, It was suggested that because of my age (and from having gestational diabetes all those years earlier) I should get an A1C test done. So I did.

"The A1C test is a blood test that provides information about a person's average levels of blood glucose, also called blood sugar, over the past 3 months. The A1C test is sometimes called the hemoglobin A1c, HbA1c, or glycohemoglobin test."

My results in August 2014:
A1C 5.8% (standard range is 3.4 - 5.6%)
Blood Sugar 120

The 5.8% put me just over "normal" range and into "high-risk" range for my doctor (different places have different scales). It was suggested I lower my sugar intake as well as my carbs. So I did.  (I didn't cut them out completely. I only lowered them).

Approximately 18 months later, I took the test again.

March 2016:
AIC 6.1% (standard range is 3.4 - 5.6%)
Blood Sugar 128

A change was becoming NECESSARY or I would be facing the very real possibility of developing diabetes. The 6.1% test result actually put me in the "prediabetes" range for my doctor. At this time it was suggested I see a nutritionist.

I started looking into sugar alternatives. Agave Nectar, Stevia, Honey, molasses, Monk Fruit, etc. I watched what I was eating and upped my water intake. I have since kept Agave nectar use to an absolute minimum and have cut out all stevia use completely (apparently I have an allergy to stevia).

During this time, I began exercising a hour at a time twice a day, 5 days a week for 5. solid. months. My weight was hovering between 135 and 145 lbs. I wasn't losing anything.

December 2016:
A1C 5.9% (standard range is 3.4 - 5.6%)
Blood Sugar 123

My A1C results went down a little bit and my weight was still the same.

Not only were my weight and my A1C levels a problem, but my whole body seemed to be out of whack. I couldn't focus. I kept becoming distracted. I would zone out frequently. My muscles would ache. My joints would ache. Constant headaches. Constant sneezing. I was tired ALL. THE. TIME. I had a lower tolerance for stress and any disruption of things, any break from routine would cause me to turn bitch instantly. Then the guilt from that would hit and I'd start crying uncontrollably. Seriously. This is no way to live. It's HORRIBLE.


Enter "The Plan" 

I first read "The Plan" in 2016. I knew almost immediately that this was a "diet" I was willing to try. It is a type of elimination diet that has you test foods for "reactivity". Do they cause inflammation? Do they cause weight gain, headaches, gas, bloating, etc? You can learn more about it at LynGenet.com.

Early in 2017 Lyn-Genet Recitas released "The Metabolism Plan" and I was even more enthusiastic to start.

I knew just limiting calories didn't work for me. I knew regular exercise (or perhaps the KIND of exercises I was doing) didn't work for me.  But this time I didn't JUST have weight loss as a goal. This was an entire change in eating habits that I could continue using and adjusting for the rest of my life as my body's needs changed.

A lot of the problems I had been having with weight, aches and pains, fatigue, etc, could be attributed to inflammation. A dysfunctional thyroid could be to blame. The foods I prepared and served to my family on a regular basis could be doing me (us) more harm than good. I hoped that "The Metabolism Plan" could help me uncover all the issues and solve the mysteries with my health. I wanted so much to feel "right" again.

It was time to "The Plan" in motion.



DISCLOSURE:This post may contain affiliate links. I earn from qualified purchases. Thank you for supporting Little House In Colorado.