in which Kitteh shrinks away oodles of fluff

S is for Satiety

And satiety basically means feeling full.

It’s the first principle of SANE eating. You should eat calories that make you feel full.

My past reading/experience tells me that two things fill you up: FAT and FIBER. One of those is very calorie dense. Can you guess which one? Yup. Fat.

So you want to eat high fiber foods to fill you up without adding tons o’ calories.

Let’s rate the macronutrients – starchy carbs, veggie/fibery carbs, protein, fat – in terms of SATIETY. Remember, we do this on a PER CALORIE basis.

A gram of carbohydrates has 4 calories, a gram of protein has 4 calories, and a gram of fat has 9 calories. But grams of fiber and water (which are most of what you get in NSV) are basically zero calories, they pass straight through.

So surprising no one, nonstarchy vegetables, composed of 4 calorie carb + bulky zero calorie fiber + water, come out way ahead. They are hugely bulky and fill you up for nearly no calories. Consider the sheer volume of spinach you have to eat to get to 300 calories and you see what I mean.

After that, you get high SATIETY from, say, BEEF or CHICKEN or A SWEET POTATO, all for about the same level of calorie really.

And of course, BACON or AVOCADO — which are basically pure fats — are VERY high in the satiety department. VERY satisfying for the calories. But as you will see, it will not score so well on the other measures, which is why we have to look at ALLLLL the letters of SANE before we evaluate a given food.


Happy New Year

New Lunar Year, that is.  The lunar new year, in case you didn’t know, is the first new moon in Aries after the sun goes into Aries – Aries being the first sign of the Zodiac – which actually mirrors the seasons a good bit better than our official random middle of winter new year. 🙂  And that new moon was this past Sunday, about 2:45 pm. So… happy new year!

Don’t know about you, but my energy is DEFINITELY feeling very new year-ish.  I have a dozen things closing out and opening up. I feel very energized and hopeful – for the first time in a LONNNNG time in some areas – and I am making Big Plans!  Want to hear about it? (PSsst: if not, move along. After all, this is my blog! What did you THINK you were going to find? Nuclear physics?) 🙂

First: New In Shrinkin

1. Still doing the SANE approach to eating, and I just realized I still owe you a description of what that even means. I will get to it this week and next, I hope, but my March was Madness (and nothing to do with any sports).  As with Paleo, I have come to find equilibrium and realized that amongst the SANE choices available, some move me to losing weight and some keep me right at where I am. Am working on moving into more shrinky SANE choices. Right now, just doing that on a meal by meal basis. Coming next week, an actual plan.

2. During March, I had a serious working trip from Wed/Thurs through weekend. During the first, my right hip came out of socket, leading to literal bawling misery. Favoring hip made knees worse and hurt shoulder.  Toting luggage made it all terrible. Bad wet cold weather made it all worse and the month was so miserable that I broke down and went to the doctor. I was ready to get a handicapped sticker and a scooter, y’all. I was seriously feeling broken. Had all the bloodwork in the world and confirmed that while I DO have hypermobility syndrome and osteoarthritis, I do NOT have rheumatoid arthritis or lupus, or anything else super nasty. Best of all, was prescribed a six week course of physical therapy (that may become a 12 week course) twice a week at a PILATES BASED PT studio. So I just finished my fourth session today (out of 12) and I am ALREADY seeing a HUGE difference in my issues. SOOOO HAPPY!!!

Second: New at Work

1. Remember the CRAZY work stuff I have been doing the last two summers? Well, it paid off. Got a GREAT order from the judge (finally) and the case SHOULD be mediating and hopefully settling this spring/summer. That would be FANTASTIC.

2. Got invited to be trial counsel on a case with one of the people I spoke on a panel with in October. This is huge, because said person is quite famous in our field and I am so stinking flattered I can’t get over my bad self, and because it is right here in my home district, so I might get a chance to do a trial right in my own back yard for a change. Also comes with substantial financial upside, assuming we win.

Third: New in Miscellaneous

Deep in my kitteh heart of hearts, I want to write stories. I have made a LOT of headway on that this month. Not really a topic for this blog, but things feeling fresh and new and … possible. 🙂

Right after I wrote that last post, I was surfing for Paleo recipes for dinner and found Carrie Brown’s blog, which has some wonderful recipes that are gluten free, dairy free, egg free, etc.  I noticed her subtitle, life in the SANE lane, and read a bit about Jonathan Bailor and The Calorie Myth.  Not expecting much, but looking to find more inspiration, I googled around to see what Bailor’s “SANE” approach to eating was all about. In no particular order, here’s what I found out:

  1. JB is a program manager or something for Microsoft – works on Word. Kitteh DH has actually heard of him.  That’s probably why his presentation style is super Microsoft-y. Not complaining, just different. I like.
  2. JB’s big push is, all calories are not created equal, and calories in v. calories out just won’t work the way people think it will. I take THAT as such a given that frankly I was surprised to realize how many people find it shocking. But there you have it. But in the course of telling you the summary of research on various calorie quality issues, he actually synthesizes what I have been struggling to articulate.
  3. To expand on that, for months (years?) I have been struggling to eat according to several principles that all seem correct and have been borne out in my own experience as “true” but I feel like as soon as I focus on one, I lose my grip on the others. For example, most recently Paleo taught me about natural, unprocessed, gluten free, dairy free…. and I forgot to think about carbs. Get the leptin under control! Wait, forgot about fats…  Paleo did a great job of pulling together the WHAT to eat for HEALTH for me, but I was still foundering on how to capture it all in one systemic way and be able to reliably lose weight. Turns out, JB already did that!
  4. SANE stands for Satiety, Aggression, Nutrition, and Efficiency. More to follow on each of these and why they are, In Kitteh’s Humble Opinion (IKHO), the four corners of how I should be eating.
  5. As will be covered in depth in upcoming posts, the most SANE food you can imagine is a non-starchy vegetable – NSV for short – and as JB points out, NO ONE from ANY food philosophy, from Weight Watchers to Vegan to Atkins, will tell you that an NSV is bad for you.  It’s just utterly noncontroversial.
  6. So the SANE suggestion from JB? Eat five servings of NSV with every meal.
  7. That bears repeating: five servings, EVERY meal. Even breakfast. Even lunch.
  8. I was SHOCKED how little NSV I really eat.
  9. I am SHOCKED how FULL I feel all the time eating so much more vegetable.
  10. I am SHOCKED how GOOD I feel with this simple tweak!

For the past four weeks (which have included one week of being home bound due to ClusterFlake 2014 and one week of home bound due to Snowmaggedon and strep throat) I have added five veggie servings to my meals.  I am down about 5-7 lbs. I am feeling freaking awesome.

excited-kitteh happeh kitteh kitten-will-be-a-butterfly

I also started a T-Tapp schedule this week. Going easy to start with, to build the habit. It’s “no excuses” exercise – I’m doing one third of the Instructional work out on each day, MWF (about 7-10 min) and the MORE Chair work on T/Th/Sat, for the first six weeks. I’m pleasantly sore, but not terribly so. And it is waaaaaay too easy and fast to justify EVER skipping. And I am building habits.

Stay tuned for more on each of the letters in SANE!


Quite a while back (like, before the holiday madness started) I realized that what I really wanted to do this year was just STOP the crazehs and the focus on food. Eat good, wholesome, healthy food and not count anything, including carbs, and see how my body behaved.  You may recall that I lost about 11 lbs doing that for about six weeks.

Then Holidaze Crazeh. Traveling to literally six parties a week, some on the same night, for work/church/kid things, for three weeks. For the party circuit, I decided to make the best choice available, not eat things I was allergic to, but not stress about “hidden” allergens (like whether the sauce on the chicken kebob had gluten). Then came Christmas and the flu, then came the New Year and all my “magic date” stuff got totally triggered by the Whole30 thing.

So today I realized that DESPITE the fact that I already KNOW I want to go into a non-rules-focused mode, I picked a very rulesy Thing to do, and set up a Magic Date to start it, and BOY has Lil Kitteh had fun thwarting me.

So, enough of this self sabotaging stuff. I’ve had three more or less OK days for Whole30, but W30 wants PERFECTION (trigger) from a BEGINNING TO END DATE (triggers) with a lot of RULES (trigger).

My 3 days of w30 failure would have been 3 days of great on my “what works for me” plan.

So that’s what I will be focusing on. Eating nothing I am allergic to, all whole foods, and NOT eating when I am not hungry. The only “rule” is going to be around evening eating – I want to not do much of that, so I can get my leptin sorted out and be ready for breakfast on time.


Still not started – reporting to keep myself honest.

Recall I wanted to wait until after I had traveled, which took me basically thru Sunday. Then this arctic nonsense kicked in and the schools are STILL out here (not that I blame them, I doubt there are ten children in this city who own clothes appropriate for single digit temps that aren’t also for snowskiing; and apparently our buses lack heaters. ;))

That alone might not have stalled me, but top that off with Monday being the BCS championship and us (unusually) actually caring and having plans with friends to watch it… and since it was on Left Coast time, it didn’t end until terribly late, but who cares, no school yet… you see where this is going? Or should I say, where it WENT? 🙂

Tomorrow is still up in the air–it’s warming up tomorrow some, but the morning will be just as cold as this morning, so we’ll see what the school system decides. Meanwhile, I feel about half ready to start anyway, so I guess this little bit of grace period has not been bad!

Also found out that Mr. Kitteh’s crossfit box is doing a “healthy eating challenge” that starts January 13–they are going to do everyone’s body fat composition before and after, so I am totally making him do that. 🙂  Since that’s next Monday, and the T-Tapp challenge starts the 27th, I think we are going to make the 13th the Whole30 start date.  Not that I am eating crap at the moment–I’m just not racheting down the carbs or worrying as much about legumes, etc.

Happy New Year!

Hello, Beloveds! Here is my first EVAR NYD post. Why this year? Several reasons:Most prosaically, mah babiez are with mah momma, so it is just me and Mr. Kitteh today. Mr. Kitteh is gorging himself on online gaming, and I can only take so much of that. 🙂  But more importantly, this year is special, and I am beginning as I mean to go on: carving out time for my Number One Goal. This is the year of Nourishing Kitteh health as a srs priority!


So today, I will tell youse guyes  (1) mah starting place; (2) mah goalz; and (3) my Jan Plan. Ready?

Part 1: Mah Starting Place

I have not stepped on the scales since November. Shocking, yes?  And I will not be stepping on them again until February 1 (or close to it, depending on what day that is–I’m out of town around then for a family birthday).  Today’s weight (in the middle of the day, after a Brazilian steak lunch, and fully dressed) is 301.6.  I am irritated to report that my cloth tape measure is MIA from where it belongs, likely related to inlaw visit, and so I edit to report on actual measurements later. Not a biggie, since today isn’t the official official start day–that’s Jan. 6–so I will get it taken care of sometime between now and then.

Part 2: Mah Goalz

This year, my most important GOAL is reclaiming my health. That’s the PRIMARY goal. I am reasonably certain that doing things to make me healthy will make me smaller as well–in fact, if they don’t, I will be seriously pissed. 🙂 But I am measuring success toward the behavior goals (below). Let’s see how that works. A one year experiment of n=1 kitteh, to see how much I can improve my health and decrease my various problems through really good nutrition, coupled with movement and sleep. Wish me luck!

That said, my first number goal is 290–ten lbs (and six-tenths, ha) down from today’s weight. Expecting to be below that number by the time I step on the scale again next month.

Part 3: Mah Jan Plan

My January plan is pretty straightforward. The one “tweak”, as noted above, is that even though I posting today, I am ramping up to it because I have to travel the next two days to collect mah babeh kittehs and I am going to just make good choices those days, without going full monty and packing all my food for two days, which is the only way to really be sure you are Whole30 compliant. So, without further ado, the plan:

  1. Whole30 – I did this rather halfassedly when I was first diagnosed with all the allergies – mostly because I didn’t read the instructions first (oops) and didn’t know about some of the things you are supposed to give up. 🙂  The instructions are pretty straightforward. I’ll be eating all the lean meats, froots and veggies I can handle. I will be leaving off the allergens (including eggs, which are otherwise allowed), alcohol, and even legumes, which includes peanut butter. Then February will be about reintroduction of the the few things I am not outright allergic to, in order to figure out how they affect me.
  2. T-Tapp – this is the single most effective thing I have found for building my muscles back. I am going to be doing T-Tapp four days a week, on Monday, Wednesday, Friday, and either Saturday or Sunday. I am going to do HALF the instructional MORE DVD every time.
  3. Walking – my UP band died, but is under warranty. Going to get it replaced and then make sure I am hitting 5K steps per day for the month. Will be adding 1K per month: 6K in February, 7K in March, 8K in April, 9K in May, 10K in June, 11K in July, 12K in August, 13K in September, 14K in October, 15K in November, and 16K by next December.  Hoping that by ramping it up this way, it will be sustainable.
  4. Sleep – this is the hardest one for me. 😦 But I KNOW full well that it is key to getting the rest under control. January sleep goal is at least 7 hours every night. Probably going to hold at that for another month, then go to 7.5 in March. Wish me luck!
  5. Vitamins – I’m taking Fish Oil, AEP Calcium, and Pantothene this month every day, and adding in a vitamin packet with lunch.
  6. Water – drink it. 🙂  Back to 100 oz per day. Very attainable, and I feel really good doing that.
  7. Writing – do it. OK, maybe this is a weird health goal, but they go together for me. I’m setting a goal for the year of doing at least 100 words per day for the first 100 days. We’ll see how that works out.

That’s it. No explicit LC or calorie goals. Just eat good foods, move, and sleep. We’ll see what that does for me in a month.

Pimp Mah Goalz

Ok, make that “tweak” my goals, but you get the picture. Tweakin’ needed:

tweaked meds kitteh

(FYI that different from “twerking,” See?)



OKOKOK. Without further ado, here are Goalz,  wif edits:

  1. Eat when hungry and stop when full.  This one stays.
  2. Eat Paleo. This one stays.
  3. ECC < 12. This one goes for now. I am losing without counting, and I love that sweet sweet freedom. If I start getting too complacent, I may add back in again.
  4. Take supps. This one stays and needs refocus.
  5. Water > 100 oz Ditto.
  6. No alcohol. This one…. this one has been very problematic for reasons already explained. I think I am going to make my rule this: Alcohol only on Wednesday (our TV night) and weekend nights (when we game together) for now. If I am hurting a lot on other nights (whcih is happening less and less as I get better) I can have it instead of pain meds, BUT I have to give it up on one of the other nights. Eventually I will tighten this up some more, but for now, that’s what I am going to do because I know I can live with that.
  7. Steps > 10K. Totally stays.
  8. Exercise 4 times per week. Again, this one I need to build up to (just for a feeling of success if nothing else). Going to revamp goal to “do T-Tapp at least one time per week.”  Can do more, can add other tapes, but one T-Tapp work out once a week will do me tremendous good. And it is totally doable.
  9. Bed = 10 pm This one sucks, but needs to stay. Right now I am going to bed between 11 and 12:30. Going to make my goal to be HEADED toward bed no later than 11:00 for now. Again, not where I want to be, but something I can actually do and feel successful at, that would do me a LOT of good. I’m also going to try to have at least one night a week where I head to bed at 10.
  10. Daily pages. I’m going to do these at least once per week.

Basically, all of my goals were “weight loss fast” goals. Now I am trying to make “total life changes” goals. And incremental is the way to go, I feel very sure.  So here are my NEW goals:

  1. Eat when hungry and stop when full.
  2. Eat Paleo.
  3. Take supps.
  4. Water > 100 oz
  5. Limit alcohol to Wednesdays and weekends for now.
  6. Steps > 10K per day.
  7. T-Tapp at least one time per week.
  8. Head to bed at or before 11 pm, and one night a week at 10 pm.
  9. Daily pages at least once per week.

These actually all feel doable without much effort at all. And I am determined to have a very successful November and see how that does for me.

And I have put away the scale until December!