intermittent fasting – Situation Normal

1. I stopped working. That is, I retired from the work-a-day work force. I’m not going to lie, it has been a bit of an adjustment but I am quite certain I can make this retirement thing work. I have a list of daily tasks, reading and learning (currently Spanish on the free amazing app Duolingo), exercise, communication with friends and family and meditative walks plus meal planning, groceries, laundry and doodle care. These things shape my days during this pandemic while I dream of world travel once return to Canada testing requirements lift. (There has been a rumour that the restrictions will lift April 1!!!!!) Oh my goodness. Can’t wait!

2. I stopped avoiding stairs folks due to dropping about 50 pounds! Obviously had to climb up before heading down (in both cases, actually). This is hubby ahead of me in St. John’s, Newfoundland. These days I enjoy stairs and getting back into good physical condition. It is an epiphany to witness the body getting stronger and more fit.

3. I stopped social media (is blogging considered social media? Hope not.) This on the heals of watching a documentary called ‘The Social Dilemma’ and now understand the reason social media are free. If a product from massive technology companies are free, it means WE, the USERS and our ATTENTION, are the product. Keeping our attention is the purpose so that their advertisements get more time to normalize into our awareness and become that item we recognize and eventually buy. Our attention is their aim. Sadly, their tactics for keeping our attention can take us down myriad wormholes – wormholes that they provide to us through their algorithms! The top idea to get away from some of the social media pressure is to simply turn off notifications. Simple. Here’s an article out of Syracuse University with further recommendations for you: https://launchpad.syr.edu/3-things-we-learned-about-social-media-from-netflixs-the-social-dilemma/

4. I stopped drinking alcohol. I felt backed into a corner first by peri-menopause and then by full-on menopause along with, lets not forget, mental illness. I found that imbibing begets more imbibing. If I don’t drink, I usually don’t miss it. There are all these new non-alcoholic beverages on the market and at some restaurants which make this an easy choice. Hubby brought home zero percent alcohol coronas baby! So with a wedge of lime, we were feeling tropical. Today was above zero so, there’s that.

5. I stopped wearing makeup. To be fair, I haven’t worn much makeup since the 80s. I’ve always wondered why I sometimes feel obliged to paint my face? Do men feel obligated to put daily colour and chemicals on their faces and eyelashes? So, I’ll keep it to the light pink barely-there Burt’s Bees lip balm and nothing more. (for a funny story on (not pink) lip balm read: ‘Trying Something New‘).

Ok, if I was going to a fancy thang, I might apply a very little bit of makeup. I’m not a fanatic.

6. I stopped hating being alone thanks to the pandemic forcing the issue. But, the sun is coming up folks! This is a pretty morning sunrise on one of my solo (with doodle-dog) walks around a pair of ponds just up the trail from my house.

7. I stopped rolling up my yoga mat. Instead, now it lies in a ribbon until I flick it into place and get on it. Or, it can sometimes be found laying in wait for me, all set to go. I am incrementally building strength, flexibility and balance. It takes time but not nearly as much time as I thought, because I’m doing it daily. I’m back into my fluid, intuitive daily arm-balance and inverted yoga practice. I still love being upside-down, it seems. Several people have asked me what I include in a typical daily practice. Here’s an example.

8. I stopped wearing my hair long and I stopped the perpetual hair band on my wrist. One day I lost the love for my long tresses. It was dragging me down. I put my washed wet hair into a slick ponytail and asked Hubby to lob it off. I later went to a hairstylist and she made it look sweet. It is short. It’s just easier. Fresher. More up to date. (Not saying I hate long hair, it’s just a break from 30 years of the same relative hairstyle which was born of the fear of a loss of femininity should I cut it.)

9. I stopped long enough to enjoy this view, and many others. This is the gorgeous Petty Harbour, Newfoundland. We love this place!

10. I stopped not using snail mail and now I have a five year-old pen pal. She is an incredible communicator getting to the brass tacks in each colourful letter: have you ever seen a puffin bird? Even though people do not look the same on the outside, they are the same on the inside. I like talking with my friends a lot. What do you like? And, what is your favourite pet animal?

11. I stopped sleeping well due to facing past trauma, though it’s important to do so, with professional support, when ready. So, then I stopped trying not to take a sleeping pill. I hate them but I also hate 3 hours of sleep at night. I had written a post about how to get a good nights sleep by taking a health supplement. For me, that lasted about three weeks and then back to insomnia and the dread, loneliness and hopelessness that comes with it. I have sought help and was recommended to do a self-study of this program found at mysleepwell.ca* out of Nova Scotia’s own Dalhousie University. Now I am doing myriad things to aid in the normalizing of a decent night’s sleep. Here’s some of the programs’ recommendations: only sleep in the bed (for example, no reading in bed). That was huge. So, reading in a chair until I’m sleepy for bed. The thinking is to associate your bed with sleep only.

There is much more to it like keeping a sleep diary. Sleep hygiene (clean up you sleep act) like: no screens in the bedroom – don’t use your cell phone for a clock. (I picked up a travel clock for under $20); dim lighting, full darkness at night which may mean better curtains or blinds or a sleep mask, no pets allowed in who would disturb you or other humans who snore. If there is a chronic snorer, or twitchy-legged partner? Try to find a bedroom and a bed that can be made quiet with a tightly closing door and/or a hallway door that closes too. The double door stops you being awaken by the cat. The very one who used to jump on your face at 4 am wanting to be fed or cuddled. We’ve all been there. Feed your cat at night. We have big brains but sometimes these simple little tricks elude us. I know.

Sleep needs to be your sanctuary.

These measures and a few more (caffeine only in the morning; less or no alcohol; dim lighting; cool room, no heart racing exercise a few hours before bed) are to be done for a while until you’re habitually sleeping soundly for seven to nine hours per night without any sleep medications (and if you’re on sleep medications there are instructions on how to wean yourself off of them for good but, it must be done slowly to stick).

I am very hopeful that this system will work for me. Hubby got me a new sleep mask to help with this project (such a sweetie!). It works very well – not letting any ambient light in. Inky blackness is all I see if I open my eyes in it. Find it by searching for zizwe sleep mask. I also wear earplugs that are suited to my female, smaller ear canals. They come from a Swedish brand called happy ears and are very effective. So basically, I put my mask on and my ear plugs in to help block out unnecessary light and sound.

12. I stopped wearing underwires. ‘Nuff said. Good riddance.

13. I stopped taking my good fortune for granted. OK, to be fair I’ve always been really good at counting my blessings but now I really count them.

I stopped to admire this pretty little historic church on one of my many morning walks.

Well folks, what have you stopped in this year 2022 or in the last year? Leave me a comment. I love ’em!

*Sleepwell is led by Drs. David Gardner & Andrea Murphy from Dalhousie University, Halifax, Nova Scotia, Canada and contributed to by psychologists, psychiatrists, family doctors, pharmacists, people who live with insomnia, researchers, and sleep experts to make sure that our recommendations and content are accurate and practical. Funding: Drug Evaluation Alliance of Nova Scotia, Government of Nova Scotia.

Five years ago I entered what is known as perimenopause and the shit basically hit the fan with regard to my body size (and sleeping – NOT). I was doing all my normal stuff, like big walks and ‘watching’ what I ate, for the most part, but the pounds were coming on anyway. I was beating myself up about weight gain, heading up to the 135 mark from my usual 130 was like never-never land to me back then. Well folks, you can then imagine what hitting the 180 mark felt like when I was weighed at a doctor’s appointment. Hell. I also felt completely bloated, toxic, hot flashes and, as stated, was not sleeping well. Many would attribute this to symptoms of perimenopause. This could go on for ten years, I was told. Holy sweet jesus.

Last summer, hubby and I went away for a week to the sweet little village of St Andrews By The Sea, New Brunswick. We had some free nights on points at the Algonquin. Dean and I, at that time, liked to raise a glass with a craft beer to quaff together. We would have a nice lunch somewhere and each have a beer. Then we would do a long, long walk and come supper time, we again would have a beer or even some wine as well. Basically, my clothes were getting tighter and needed replacing and I wasn’t sleeping. It was upon returning from this trip that I weighed 180 and I nearly died with that. I had gone from a size 4 to size 16.

I spent a lot of effort hiding my size. Certain t-shirts masked the belly rolls and were long enough to cover my bum. I thought of my new bras as ‘machinery’ and with a price tag in the triple digits in order to keep the girls supported. These pieces of fine engineering were extremely well made and were lacey and pretty but they were so uncomfortable it was unbearable. I would remove my bra as soon as possible upon getting home. Another thing that happened which is cringe-worthy and perhaps TMI, is my upper inner legs would rub together with the added weight. I can not state emphatically enough how much I hated this. I had to wear spandex shorts under dresses and skirts in order to avoid chaffing. While visiting Cuba just before the pandemic hit, I was perturbed by incessant chaffing due to the added ingredients of salt water and fine sand and had to buy diaper cream in order to combat this problem. Ok. This really spoke to me. Hellooooo. Diaper cream!!!!! Jysus!

Because of not sleeping and then feeling completely bloated and toxic while on our sweet little away trip, to New Brunswick, I shook up my routine enough and was uncomfortable enough to see that I had to make a change. I was not happy with how I looked nor how I felt.

The decision I made was to stop drinking alcohol of any sort. Almost immediately I peed out about ten pounds of water, folks. (I do have another complicating factor: I take lithium to stabilize bipolar disorder. So not only perimenopause but also lithium in the works.)

A few weeks later I had dropped another five to ten pounds and I was feeling better and better. Sleep was not nearly as elusive and I was actually having the odd night of sleeping right through to morning. What a gift.

Sometime in there I watched a TEDx talk about intermittent fasting. Here it is: https://www.youtube.com/watch?v=A6Dkt7zyImk

I had thought fasting was an extreme and nutty behaviour but, the way she explained it, it sounded perfect for me and had added health benefits. I learned that WHEN you eat is more important than WHAT you eat. I stopped eating after having a good supper meal and didn’t eat again until mid-morning the next day. Because I was having a morning coffee, I didn’t feel hungry and I was never a huge fan of breakfast anyhow.

This was key to dropping the remainder of the weight. Please understand: I DID NOT STARVE MYSELF. If ever I felt hungry, really hungry, I would eat something with high protein like a couple of eggs / a handful of nuts / peanuts / a piece of cheese / a pepperoni stick. In this way I reduced carbs. For me, reducing carbs, like bread, rice, pasta was key. Also, I would reach for an apple or a pear sometimes. Even at night I will sometimes have a crispy cold apple if I’m feeling a nagging hunger that just won’t stop.

I lost about five pounds per month, so a safe amount to lose, and am now back to 125. On me, 125 actually looks and feels good and I am happy.

Key things I did:

eliminated alcohol;
stopped eating at night after supper;
when sitting for a show or movie I keep my hands busy with playing scrabble or a card game or something on my ipad. This helps me to not want snack foods while viewing;
the majority of the time I ate only from mid-morning to mid-evening and therefore had 14 to 18 hours of fasting. That is, no food or beverages other than water after supper from 7 pm. And, black coffee in the morning. Although sometimes I would have an apple, some nuts or a small piece of cheese in the evening if my stomach was rumbling;
walked 5 to 10 km per day;
pretty much eliminated desserts and empty carb foods (I was not going to be that person who says no to a piece of birthday cake or to a piece of home-made pie. I just didn’t eat it often);
cut back on carbs like bread, cereal, buns, potatoes, rice, pasta, nacho chips, wraps and would choose high-protein foods instead like sliced meats, nuts, fish;
between meal snacks would be high protein or a piece of fruit;
I weighed myself on the same day each week. I didn’t own a scale initially but was visiting family and they had one. Digital scales are now widely available even at your local pharmacy for under $30. Worth it. But, I recommend once per week weight measuring, same time each week wearing about the same outfit and write it down so that you can see your progress.

So many people have asked me what exactly I did to lose the weight, especially during lockdown when most people were putting a few pounds ON. Simple things. Besides this, I would take time each day to mentally thank my strong healthy body for all it does for me. If extra weight doesn’t bother you, well, then don’t do anything different. For me, it DID bother me. I felt like carrying around an extra fifty pounds was quite torturous for me. I mean, this was over FIVE years. It took 4 years of dedication to put that much weight on and it took 9 months of dedication to take it off. I am back to size 4. Size 4 feels good.

Before I began my downward journey I was eating a treat (cookie, chips, ice-cream) almost every night. I was also, as stated, drinking an alcohol drink or two almost every day. That’s a lot of excess on a 5’5″ frame. I’m not sure what I thought was going to happen. Perhaps I was in complete denial. But, in hindsight I realize that the toxicity of daily alcohol was likely what was causing the cravings for junk food.

I will never again take my trimness for granted. As I cover ground during the day, usually with my furry friend, Jack, I really pay attention to how much easier it is to move. How much easier it is to climb a hill. How much more balance I have in the winter with the trail is slippery. How much easier it is to get down on my knee to pick something up or to sit on the floor to play with my little grand-niece and grand-nephew. I give myself a nod for finding the method that truly worked for me to lose the excess weight. For me, that fifty pounds was a real thing that made my life less sweet. I’m glad it is gone.

I welcome your questions folks. Bottom line: if you want to shed weight and you’re in good health – GO FOR IT. If you want to shed weight and you have a health issue – check in with your doc first to ensure you are doing things safely. Lose the weight slowly. A few pounds per month. Be patient. Walk. Be mindful. Take good care of your Earth Suit with healthful fresh foods. It will come off.

Tag: intermittent fasting

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