Information and support for low carb and gluten free eating.

General

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Physical Blood Test Results

On July 4, 2014, I went to the Lab and submitted my blood for my physical.

My results are as follows:

Glucose/Fasting
Standard Range 60-99 mg/dL - My Value 90

Fasting Lipid Panel - Cholesterol
Standard Range <=239 mg/dL - My Value 227

Fasting Lipid Panel - Triglyceride
Standard Range <=199 mg/dL - My Value 63

Fasting Lipid Panel - HDL
Standard Range >=45 mg/dL - My Value 62*

Fasting Lipid Panel - Low Density Lipoprotein Calculated
Standard Range <=129 mg/dL - My Value 152

TSH (Thyroid Stimulating Hormone):
Standard Range 0.10-5.50 uIU/mL - My Value 1.10

ALT (Alanine Aminotransferase), Serum
Standard Range 0-36 U/L - My Value 10

Creatinine, Serum, with Glomerula Filtration - Creatinine
Standard Range <=1.11 mg/dL - My Value 0.66

Creatinine, Serum, with Glomerula Filtration - Glomerular Filtration Rate
Standard Range >=60 mL/min - My Value >60

CBC (Complete Blood Count) without Differential Rate - WBC Count
Standard Range 3.5-12.5 K/uL - My Value 5.2

CBC (Complete Blood Count) without Differential Rate - Red Blood Cells Count
Standard Range 3.60-5.70 M/uL - My Value 4.65

CBC (Complete Blood Count) without Differential Rate - Hgb
Standard Range 11.5-15.0 g/dL - My Value 13.2

CBC (Complete Blood Count) without Differential Rate - Hematocrit
Standard Range 34.0-46.0% - My Value 39.8

CBC (Complete Blood Count) without Differential Rate - MCV
Standard Range 80-100 fL - My Value 86

CBC (Complete Blood Count) without Differential Rate - RDW, RBC
Standard Range 12.0-16.5% - My Value 13.7

CBC (Complete Blood Count) without Differential Rate - Platelets Count
Standard Range 140-400 K/uL - My Value 145

Vitamin D, 25-Hydroxy
Standard Range 20-79 ng/mL - My Value 27

* Above standard range

All of my tests were within range except my HDL. Apparently my "Good Cholesterol" is not as good as it should be!

I just turned 55 in June and I am extremely pleased with my test results!

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Another Learning Experience!

Sorry for the long absence but I felt like my entire life was revolved around my diet, and I needed a break!

After wanting to reach my ideal weight and getting as close as I was, I began following the Paleo diet. I then began eating more fat thinking it would be more filling. I did well initially, but I began over eating and just like every other "diet", I began feeling deprived. The one thing about CALP is that I never felt like I was following a diet because I never felt deprived. I included the foods that I wanted which kept me satisfied each and every day.

Beginning Thanksgiving of 2013, I quit stepping on my scale and I also began eating more food than I needed. For the most part I followed the guidelines of CALP, but my carbohydrate portions were not balanced with the rest of my meals leaving me to gain some of my weight back.

When I stepped on my scale last month, I discovered that I had gained 20 lbs. The clothes that I could still fit into were way too tight and that is all it took for me to resume CALP, and CALP alone. Looking back, I allowed myself to become distracted by focusing on my weight instead of my health and derailed myself for the last time. The good news is that I have already begun losing some of the weight that I gained. I also began exercising by walking my dog a minimum of four days each week.

Sugar is still my carbohydrate of choice but with summer here I am consuming my sugar in the form of fresh fruit and nuts, which are both extremely satisfying to me. No doubt that I am a carbohydrate addict and I feel so much better following the guidelines of CALP! Click here to continue reading, or leave a comment »

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Recipe Links

I have been collecting links for recipe sites and have been adding them recently. They can be found at the bottom of every page on this site!

I hope you find them as informative as I have!

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November, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of November.

My weight was 137-1/2 lbs. today. Needless to say, I was pleased with my results since I lost one whole pound since last month.

I am still following CALP, except I do drink more than one cup of decaf coffee with heavy whipping cream each morning. The guidelines of CALP allows one cup of coffee with cream within fifteen minutes, but I do exceed that each and every day. I am still following a high fat, high protein, low carbohydrate diet under the guidelines of CALP except I don't always want or need carbohydrates with my Reward Meals (RM) besides vegetables.

I am still eating a gluten free diet most of the time and the only time I do eat wheat/gluten is when I have flour tortillas as a part of my RMs. The only time I eat wheat/gluten is when I have taco salads or our homemade empanadillas, but I don't have either one of them very often. Avoiding sugar continues to remain easy for me and I am still not missing it at all. I will continue to love the freedom of CALP and eat what I want since the guidelines allow me to choose anything I want as part of my RM each day.

Began CALP on 3/03/08
Began Exercising 4/14/08, spotty but working on getting back into the habit .
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-Men's Size XXL, Pants-Size 20W
Current Weight: 137.5 lbs.
Current Clothing Sizes: Tops-Size Medium, Pants-Size 4

Weight Loss Results:
2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs. Click here to continue reading, or leave a comment »

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October, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of October.

My weight was 138-1/2 lbs. today. Needless to say, I was pleased with my results since I am back into the 130's again.

I have made a few changes to my diet the last few weeks because I am tired of watching my weight go up and down. Since I still want to lose more weight, I have been following a high fat, high protein, low carbohydrate diet and it seems to be working. I am satisfied with my two meals each day and now that I have converted my body into a fat burner instead of a sugar burner, I am getting full on less food. The best part about this change is that I am not missing sugar at all. I never thought I would get to the point where I would not crave or want sugar, but I have!

The other thing I am doing is Intermittent Fasting. I have always been comfortable eating within an eight hour window, so that is the way I will continue to eat!

Began CALP on 3/03/08
Began Exercising 4/14/08, spotty the last couple of years.
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-Men's Size XXL, Pants-Size 20W
Current Weight: 138.5 lbs.
Current Clothing Sizes: Tops-Size Medium, Pants-Size 4

Weight Loss Results:

2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs.

2011: 1.01-150, 2.01-146, 3.01.148, 4.01-146, 5.01-144, 6.01-146, 7.03-139.75, 8.01-139, 9.03-139, 10.01-140, 11.01-139, 12.01-140, 12.31-139.5 – Lost 10.5 lbs.

2012: 1.07-140, 2.02-140, 3.01-141, 4.04-143, 5.01-141, 6.01-141, 7.01-143, 8.01-145.5, 9.01-142, 10.01-139.5, 11.01-140, 12.01-139, 12.31-134 - Lost 5.5 lbs. Click here to continue reading, or leave a comment »

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July, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of July.

During the months of May and June, I strayed from my program a few times and my weight jumped from 133 lbs. all the way up to 146 lbs. It took me awhile to get my appetite under control and I can now say that it is finally back to normal and my weight is heading back down.

For the most part, I am still following a wheat and gluten free lifestyle. I continue to follow the guidelines of CALP and have begun to incorporate Intermittent Fasting (IF) into my program. I begin each morning with two cups of black, decaf coffee, and as soon as I finish them I begin drinking my water.

I am using IF on a daily basis with my eight hour eating window open from 12 p.m. to 8 p.m. There have been a few mornings when I have been hungry before 12 p.m., but I drink plenty of water to hold me over until my window opens up. I am still eating two meals each day, a Reward Meal and a Complementary Meal, and they are both eaten within my eight hour window.

Began CALP on 3/03/08
Began Exercising 4/14/08
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-XXL, Bottom-20W
Current Weight: 142 lbs.
Current Clothing Sizes: Top-S-M, Bottom-4

Weight Loss Results:

2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs.

2011: 1.01-150, 2.01-146, 3.01.148, 4.01-146, 5.01-144, 6.01-146, 7.03-139.75, 8.01-139, 9.03-139, 10.01-140, 11.01-139, 12.01-140, 12.31-139.5 – Lost 10.5 lbs. Click here to continue reading, or leave a comment »

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May, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of May.

I am still following a wheat and gluten free lifestyle except I had a slip up one day last week. I was at a hotel with my mom and sister and when we went into the breakfast room the only protein that they had was hard boiled eggs, hot dogs, and sausages. I was going to skip breakfast since I don't like hard boiled eggs by themselves, I am avoiding hot dogs because of the nitrites, and I don't like sausages. Since it was suggested that I eat something, I made the choice to start my day with a half of a bagel with cream cheese and a chocolate, chocolate chip muffin. Later for lunch, we were at the wharf and I decided to eat bread too. It was ciabatta bread and it was warm, so I indulged.

Needless to say my weight was up when I returned home but I am happy to report that it is heading back down. I am still drinking decaf coffee and I am really enjoying it with heavy whipping cream. I am drinking more coffee than I used to but that is because it tastes really good and it is filling.

Began CALP on 3/03/08
Began Exercising 4/14/08
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-XXL, Bottom-20W
Current Weight: 131 lbs.
Current Clothing Sizes: Top-S-M, Bottom-4

Weight Loss Results:

2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs.

2011: 1.01-150, 2.01-146, 3.01.148, 4.01-146, 5.01-144, 6.01-146, 7.03-139.75, 8.01-139, 9.03-139, 10.01-140, 11.01-139, 12.01-140, 12.31-139.5 – Lost 10.5 lbs. Click here to continue reading, or leave a comment »

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April, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of April.

Last month I completed my fifth year of following CALP. Now that I am in my sixth year, I believe I have a few more pounds to lose but I am comfortable with the weight that I have reached.

I am still following a wheat and gluten free lifestyle and find it rather pleasant since I am having no problem finding alternative recipes for anything that I want. I prefer to cook, eat, and bake with whole foods and since I do not go out to restaurants that often, I am not consuming unhealthy fats or processed foods except when I do go out to eat.

I began drinking decaf coffee because I really like my morning coffee. The reason I switched to decaf is because the caffeine was causing my hot flashes to return and I was suffering because I was unwilling to give it up this time. I actually like my decaf coffee and I can not tell the difference since I add heavy whipping cream to every cup.

I will continue to eat as much fat as I want because it helps to fill me up and when I finish a meal, I no longer feel as if I want to eat more.

Began CALP on 3/03/08
Began Exercising 4/14/08
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-XXL, Bottom-20W
Current Weight: 131 lbs.
Current Clothing Sizes: Top-S-M, Bottom-4

Weight Loss Results:

2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs.

2011: 1.01-150, 2.01-146, 3.01.148, 4.01-146, 5.01-144, 6.01-146, 7.03-139.75, 8.01-139, 9.03-139, 10.01-140, 11.01-139, 12.01-140, 12.31-139.5 – Lost 10.5 lbs. Click here to continue reading, or leave a comment »

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My Body Composition Results

Even though I have lost over a hundred pounds, which makes me much smaller than I was when I began my program five years ago, I have a hard time accepting that I am no longer fat, thanks to my remaining belly flap. I am still watching my body shrink so I decided that it was time for me to take a really good look at my naked body.

My thoughts:

Gravity does not look good on me;

I would look much better if I could lift and tighten up a few areas;

My body looks better than I ever thought possible;

Clothes do a wonderful job of hiding my imperfections;

The only people that actually see my flaws are my husband and me.

My conclusion:

I am healthy and fit so it is now time for me to change the way that I think about myself!

I discovered thrift stores after I began losing weight because I needed to buy clothes that fit. Since I was confident that the program I was following would lead me to success, I did not want to spend money on new clothes because I did not plan on wearing them very long. Over many years of yo-yo dieting, I had acquired jeans in sizes 14, 16, and 18. Size 18 was the largest pair I owned, not because it was the largest size I should wear, but because I refused to buy a bigger size even though I could not fit into them.

Because of my fabulous program, it did not take me long to go from not being able to get into my size 18 jeans, to wearing them. As the time passed, I went from size 18, to 16, and then I reached the smallest size jeans that I owned, 14. Each time I got myself into a smaller size, I donated the ones that I used to wear because I had no intention of ever wearing them again. Click here to continue reading, or leave a comment »

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March, 2013 - CALP Low Carb Journal

This will be my daily journal for the month of March. My weight dropped two pounds since last month, so I am still heading in the right direction.

I am approaching my fifth anniversary of following CALP and my sixth year will begin on 3/03/13. This weight loss program definitely works for me. I have lost over 100 lbs., and I am still losing. Needless to say, I am thankful that I found it!

I am still working on my wheat and gluten free lifestyle. I noticed that when I eat wheat, my cravings begin leaving me hungry for several days afterwards.

I am no longer trying to eliminate dairy from my diet. I have not noticed any difference when I eat it, so I don't believe I have an allergy to it.

This month I am going to be increasing my fat intake. I have noticed that I don't seem to be as hungry when I eat more fat so this is another experiment I will be trying.

Began CALP on 3/03/08
Began Exercising 4/14/08
Beginning Weight: Approximately 236 lbs.
Beginning Clothing Sizes: Top-XXL, Bottom-20W

Weight Loss Results:

2008: 3.04-N/A, 4.01-N/A, 5.06-218, 5.27-213.25, 6.27-209, 7.22-205, 8.03-203, 9.03-200, 10.04-196, 11.03-194, 12.02-188 – Lost 30+ lbs.

2009: 1.03-187.5, 2.02 & 3.02-183.5, 4.01-185, 5.02-182.5, 6.04-180.25, 7.01-176.5, 8.02-176, 9.02-173, 10.01-173.5, 11.04-175.25, 12.01-170 – Lost 17.5 lbs.

2010: 1.01-164, 2.07-165, 3.02-162, 4.01-161.5, 5.01-160, 6.01-157, 7.01-158, 8.01-156, 9.10-154, 10.01-154, 11.01-158, 12.01-155 – Lost 9 lbs.

2011: 1.01-150, 2.01-146, 3.01.148, 4.01-146, 5.01-144, 6.01-146, 7.03-139.75, 8.01-139, 9.03-139, 10.01-140, 11.01-139, 12.01-140, 12.31-139.5 – Lost 10.5 lbs.

2012: 1.07-140, 2.02-140, 3.01-141, 4.04-143, 5.01-141, 6.01-141, 7.01-143, 8.01-145.5, 9.01-142, 10.01-139.5, 11.01-140, 12.01-139, 12.31-134 - Lost 5.5 lbs.

2013: 1.01-133.5, 2.01-132.5, 3.01-130.5

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