Monday, February 11, 2019

The First 90 Days Have Given Me Confidence That I Can Do This—and More!

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

When did I first see it? It was in November 2017. I stepped on my scale and proceeded to log my information into my fitness tracker and there it was staring back at me. The tracker already knows my age and height and it spit out a calculation that never really caught my attention before. Under the heading for BMI (Body Mass Index) the word Overweight was highlighted with a color meant to get my attention. It did.

I’ve never had what you would call a weight problem. In fact at first glance most people would call me tall (at 6’2″) and skinny. But with a BMI at 25.8% I now was in the “overweight” bucket. I realize that a BMI calculation that is done this way doesn’t factor in a lot of things and someone that is muscular will have a higher BMI and that shouldn’t be a good indicator of a healthy weight. But that’s not me, I don’t have a muscular build so that excuse doesn’t hold water. The fact was that I let my weight and body fat creep up, I had let myself go. Most importantly, when I looked at my naked self in the mirror I wasn’t happy with what was there and wanted to change.

Now I had already loosely followed Mark’s Daily Apple and was very well aware of the new Keto Reset Diet book that had recently been released and caught my attention. So I made a quick decision to order the book and get ready to start my reset experiment before the big holiday season. My goal was to begin November 1 2017 and go through until at least the new year. Most importantly tracking my body fat percentage and along with it my weight of course.

I did just that, and here are my results. (These body fat and weight details are from my home scale so they are not exact figures, but they show my steady and consistent downward track overall.) These results DID NOT include a new workout routine. In fact I did no exercise program at all for the first 45 days then started to add in 20-40 minute fast walks 3-4 days a week in mid December which I continue to this day.

  • Started 11/1/2017 – 24.2% fat / Weight 201.2 lbs / 25.8 BMI
  • 12/1/2017 – 19.0% fat / Weight 183.6 lbs / 23.6 BMI (Month totals -5.2% fat / -17.6 lbs)
  • 1/1/2018 – 19.6% fat / Weight 177.4 lbs / 22.8 BMI (Month totals +0.6% fat / -6.2 lbs)
  • 2/1/2018 – 16.5% fat / Weight 170.6 lbs / 21.9 BMI (Month totals -3.1% fat / -6.8 lbs)

In those 3 months I reduced my body fat by 7.7%. My weight reduced by 30.6 lbs. And my BMI now set comfortably in the “normal” category going from 25.8 down to 21.9.

Was it easy? Yes and No.

The plan itself was easy and I had no problem with the transition and knowing what I should and shouldn’t be doing to get the results I wanted.

The hard part was keeping myself on track during those holiday gatherings filled with sugary treats and that bachelor party weekend of booze and more treats. Was I perfect? Far from it! But I made a lot of good choices too. When I did allow myself to “cheat” I did it in moderation. For example, I did have a piece of my mom’s pecan pie on Thanksgiving, but it was a small piece and I passed on the ice cream. During the bachelor party weekend I drank more alcohol than I should have (go figure) but I tried to stay away from the beer and kept it at straight liquor and some wine.

I continue on this journey with a desire to keep reducing my body fat percentage. The first 90 days of success have given me confidence that I can do this and more. I am now going to add in some resistance training and see what kind of muscle I can add to this 48-year-old body. Something I’ve never been able to achieve in my life. The Keto Reset Diet book gave me the tools to take better control of my body and overall health.

As of the writing of this, Valentine’s Day 2018, I am at 16.1% fat, weight 169.8 lbs with a 21.8 BMI.

I also have additional health benefit that should be more than a side note here. I ordered a lipid test when I completed my first 90 days just to see how this new routine may have affected my overall health. My triglycerides as of 2/2/18 were at 64 with a HDL/Tri ratio of 1.08. The most recent test before that was 10/18/2014 and I was at 168 for my triglycerides and my HDL/Tri ratio was 3.7. What a huge improvement, a drop of 104 for my triglycerides! I wish I had a closer baseline test, but I know very little changed for me in my diet and actively since that previous test, if anything it got worse. I doubt my numbers were any better when I started this just over 3 months ago but I’m very happy with where I am now.

Thanks for everything you provide Mark (and Brad)! It’s been life changing for me.


The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.

The post The First 90 Days Have Given Me Confidence That I Can Do This—and More! appeared first on Mark's Daily Apple.

from Mark's Daily Apple

How to Get Your 4 Year Old to Stay in Bed Until 7:00 AM

Hi, guys!

Happy Monday! I hope you had a lovely weekend. Ours was jam-packed on Saturday, but fairly low-key on Sunday, which was much-needed. I’ve been battling a nasty head cold (and I honestly didn’t think a single human could sneeze so much in 24 hours), so I’m glad that we just hung around the house yesterday – for the most part. You might have seen a video on Instagram Stories about our Trader Joe’s grocery haul. But, other than that, we didn’t do all that much. Anyway, I wanted to share a quick recap from our weekend, so here we go!

We were up and at ’em on Saturday morning. Quinn really loves waking up before the sunrise! Ha! Once Mal was awake and we were ready for the day, we headed to the YMCA for a workout and playtime for Quinn in the kids’ room. After that, we went straight to soccer and then CAVA for lunch. The Hauperts are seriously lovvvvving CAVA lately!

And Quinn at a few bites of falafel! We told him in was a “hummus ball” since he loves hummus so much, and he didn’t even hesitate. Woohoo! New food!

After lunch, we headed to a birthday party at Juniko, which was quite the cool place. I’ve driven by a zillion times (it’s right on route 53), but never stopped in. They teach all sorts of fitness classes, including martial arts, aerial yoga, and more. I heard their Little Warriors class is great for kids! Anyway, the birthday party was A LOT of fun, and Quinn had a blast!

After quite a busy start to our day, we headed home for some downtime. We attempted nap time with Quinn, but it was a no-go. He ran around at soccer and Juniko, so I’m surprised he didn’t sleep at least for a little bit, but we were out the door about an hour later for a playdate and dinner at our friends’ house.

We had an absolute blast at our friends’ house (so many laughs), but after a few glasses of wine and snuffy nose that just wouldn’t let up, all I wanted to do was sleep. But knowing Quinn’s track record with waking up early, I knew I wasn’t going to get all that much sleep. Thankfully, my girlfriend came to the rescue with the best idea ever. She told Quinn if he stayed in bed until his clock lit up, he would get a prize. She even hooked me up with plastic bug (pictured below) to give him in the morning! We tried a reward system with Quinn’s clock back when we first got it for him, but he always told us it was “broken.” The prize, especially coming from someone else, was exactly what we (I) needed to sleep in until 7:00 AM. It was truly glorious! And, of course, Quinn was psyched for his prize! 🙂

After that, we enjoyed a slow morning – complete with pancakes and magazines in bed!

It was actually Quinn’s idea and ended up being so fun, we want to make it a regular Sunday morning activity! 🙂

The post How to Get Your 4 Year Old to Stay in Bed Until 7:00 AM appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

You Win Some, You Lose Some

We had a sport heavy weekend, and need all the bread to fuel up!! I paid a visit to Great Harvest Cville to stock up on some favorites. It had been a while since I had been to the store! We stocked up on The Best Pancake Mix, Cinnamon Chip and Apple Dapple (used to be Apple Scrapple!)(also we froze half of the sweet breads), Cville Crunch, Savannah Bar, honey butter, and two maple syrups from Old State Farms – bourbon barrel and cinnamon vanilla. OMG – they are so good!

Friday’s breakfast was apple bread with honey butter, egg with sharp cheddar, and clementine.

On Friday night Thomas and the boys had a bro night while I went to ACAC for an evening workout + social. We ordered Belmont Pizza, and I had a slice for half a dinner before I left. The Rialo is the BEST with sausage, apple, and balsamic drizzle.

The workout was awesome. Matt (yes that Matt), who now teaches at ACAC, and his girlfriend, Katie, who is a trainer and group ex pro, led a Couples Class for the group. I showed up thinking: “I’ll just get a spot in the back and take it easy while I socialize” and Matt and Katie showed up thinking: “This is going to be the hardest workout they’ve had all week!” It was great, and my abs are still sore from all the planking!

Afterwards, they had wraps, pita platters, and cocktails by American Harvest, a super pure, organic vodka company.

On Saturday morning, we ate more bread! This time special French toast with the bourbon syrup, as promised. So good!

Poor little Mazen came into our room at 6 am complaining of a headache, and I knew immediately that he had a fever. Luckily it was only 100.5, so not super high, but high enough to cancel all plans for the day, which included not one but TWO birthday parties 🙁 Also, my parents were supposed to come up on Saturday, but my mom came down with some sickness cold and they had to cancel as well. We had so many plans for the weekend and ended up just staying home all day.

Despite his fever, Mazen was near 100% on Advil and so instead of staying in bed resting all day he wanted to play, play, play. Doesn’t seem too sick to me!

Thomas brought us Roots for lunch after a visit to the gym, and I otherwise didn’t leave the house all day.

Originally my parents were going to babysit so Thomas and I could go to the Duke/UVA game together. We’ve been talking about the game for months! But alas our sitters were busy, and then when Mazen got sick I knew I would want to stay home with him. So Thomas took a very lucky friend in my place, and Mazen and I watched the game together. As many of you know, I grew up a big Duke fan, and Thomas was horrified when he discovered this upon meeting me. He has since converted Mazen (Mazen Duke) to a Hoos fan, and so we had a lot of family fun getting ready for the game.

This was the uniform I had planned to wear (because you know I wouldn’t dare wear a Duke shirt into JPJ!)

T put Birch in his UVA gear…

And then I changed him as soon as Thomas left! Look at that Blue Devil smile : )

We ate leftover pizza for dinner and watched the whole game together. So happy with the Duke win!

(Note he switched back to his Virginia shirt 😉 )

On Sunday morning we had Great Harvest pancakes!

I finally got out of the house to a noon cycle class.

And that’s the end of that chapter!

The post You Win Some, You Lose Some appeared first on Kath Eats Real Food.

from Kath Eats Real Food