byrch님의 저널, 2019년 08월 1일

Back on the wagon again. For eating better, and for not drinking anymore. I have stayed 'carb conscious' for the past while which prevented me from really gaining much but healthwise my apnea and/or GERD has become worse. Ive had insomnia and anxiety and just all round a really crappy time lately. So:
Keto (not hardcore but keep my macros in mind)
Sober (100% alcohol free)
Melatonin at night for the next while to help with the GERD - oddly enough there have been some amazing studies to show that not only does it help with GERD but with repair of the esophageal damage that occurs from the acid reflux.
https://www.ncbi.nlm.nih.gov/pubmed/21649454?fbclid=IwAR0JSW1FDptM251kpVsN_l8eUYKq4Ug5EtpT86aB4zrxHJx7Sgalax1iJjo So... off to a new start for today! In fact, I've been doing great with the keto since monday now.

다이어트 캘린더 보기, 2019년 08월 1일:

1808 kcal

지방: 162.53g | 단백질: 60.16g | 탄수화물: 32.12g. 아침 식사: President's Choice Extra Chunky Medium Salsa, Butter, Avocados, No Name Ranch Dressing, Coffee, Half and Half Cream, Egg, Grated Dry Cheddar or American Type Cheese. 점심 식사: Fresh Express Romaine Salad, Cheddar Cheese, Coffee, Great Value Ranch Dressing. 저녁 식사: No Name Ranch Dressing, Balderson Old Cheddar Cheese, Chicken Thigh, Mixed Salad Greens. 더보기

31명이 응원합니다 응원하기

Great Job you can do this🎉

2019년 08월 1일 작성이: hamilton_laura

I am with you on the alcohol thing....Since I drink vodka soda I have just started to 'pretend' I'm having a drink...I just have my usual mildly flavoured soda water on lots of ice with a lime wedge and really sych myself that its a drink. Seems to be working! I have GERD too and it disappears when I'm not drinking. Hang in there!!! Good for you for getting back on track.

2019년 08월 1일 작성이: Unpacking

Thanks everyone ❤️

2019년 08월 1일 작성이: byrch

My calories were far too high yesterday but I did keep within my carb limit :) and now... a weekend without drinking!

2019년 08월 2일 작성이: byrch

Hi. I found if my net carbs are too restrictive (less than 100 g) my anxiety gets a lot worse. I have eliminated sugar and gluten. About 2 -3 hours before bed I eat an overnight oats dessert...blueberries, rolled oats and almond milk with cinnamon and ginger. Instead of blueberries you can use other berries or some frozen peaches or mangoes. The fruit gives you the sweetness that you may need. Over the last 8 weeks, I have lost 8 pounds. Overnight oats have resistant starch which helps with weight loss, keeps your blood sugar more level and definitely helps with anxiety.

2019년 08월 10일 작성이: Luckylady2

thanks for sharing. I too suffer from ocasionally restless sleep . will be doing a sleep study to see if I have sleep apenia. my issues come from too much stress. trying to be less of a warrior more of a priestess. the mindset makes a great deal of difference in how day to day living goes. I have to Google Gerd to see what that is. keep up the good work at your chosen lifestyle changes. changing behaviour complex but achievable .

2019년 08월 11일 작성이: cherylh1


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