Category: Hashimotos 33

Feature in Dr. Jason R. Karp’s “Run Your Fat Off” Book

A number months back, I got contacted by Dr. Jason Karp — aka “The Running Doctor” — asking if I wanted to share a little bit about my story on a running weight-loss book he was writing. And, of course I said that I would love to. I’m always willing and wanting to share my story, because I don’t know who I will inspire or motivate. If it wasn’t for others that inspired me — I am not sure what direction my life would be in. I want to pay it forward the best I can, whenever I have a chance.

After a few interviews and email exchanges, including the selection of ‘BEFORE’ and ‘AFTER’ pictures with Dr. Karp, I just waited for the book to be released. And, well — it arrived yesterday in the mail! Dr. Karp was nice enough to send me a personally signed copy.

I thumbed through the pages looking for my story and picture and was quite surprised to find it on page 18 of the book. I was one of the first stories he shared. But, I kind of forgot what I had shared with Dr. Karp and it was fun to go over the content of the interview again.

I loved the piece of advice I shared for new and aspiring runners …

“It doesn’t matter what your size, experience l, or fitness level; just get out and run. No one cares how you look running, because everyone looks ridiculous running. Have you ever looked at race photos? Don’t worry about it. Be out on the road or trail for the right reasons. For you.”

I’m glad I was able to share a small part of my journey in Dr. Karp’s book and it also further motivated me to continue to work on my book. A book that has always seemed like it’s been a work in progress. Because — well — it has. It’s something I wanted to start back in 2010 after I lost 100lbs and it’s kind of morphed into something else, because my story has grown, progressed and evolved since then.

I’m learning that it is less about my life changing as it is me living life more and more.

So, I continue to write a little bit more and more each day. And, when the time comes I’ll reveal and share more on my writing projects. I just don’t know if now is the time to share all of that.

Whatever your fitness running goals are check out Dr. Karp’s new book “Run Your Fat Off” you can find it pretty much anywhere online and I am sure if you’re into those things called bookstores they’re there as well.

But, I must publicly thank Dr. Karp for allowing me share that small part of my story in his new book. It really means a lot and I hope someone out there reads it and finds that motivation and inspiration to live a life they never dreamed.

Ode to Big Cottonwood Canyon …

I love Big Cottonwood Canyon. I’m pretty sure I’ve said that a million times on this blog. The proximity, scenery and elevation drop is bar none. Well, I shouldn’t say bar none, because Little Cottonwood Canyon, American Fork Canyon and even Emigration Canyon can give it a run for its’ money. But, when it comes down to it all, Big Cottonwood Canyon is the one that’s getting the last rose.

I’ve been looking forward to this past weekend’s run for WEEKS! And, I mean WEEKS! So when I threw my back out last Monday I was nervous I’d have to skip this run. But, I did some slow miles, lots of stretching and core work to help strengthen that back. All that fun stuff.

But, I really didn’t want to miss this run — besides, I was the one who set it up in the first place. It’d be like not showing up to your own party. Luckily, I made it! And, there was a great turnout.

Most of us met at the Park n’ Ride at the mouth of the canyon at 6:30am before carpooling up. There were a couple other groups that either went at 5:30am (sooooooo early) and a few later than the main group. It was a lot of fun to get everyone together and social offline.

I wasn’t sure what mileage I wanted to do — with the factors of my back, recent race schedule, future race schedule and the like — I kinda decided somewhere between 8-10. That seemed like a good number. But, I didn’t really decide until I got to the Park n’ Ride when my friend Camille said she was doing nine miles. That seemed liked a good comparison (smack in the middle), plus I always like running Camille.

At 6:45am we jumped in the car and carpooled up the canyon. We dropped off a few at 8 miles, but the rest of us went up the extra mile. After a little more stretching of the back we headed down the canyon back to our cars.

For the first couple of miles I kept up with Camille pretty good, but I was slowing down. Part of it was my back, but it was more of a combination of my tired legs and this being my first downhill run of the year. I knew my speed wasn’t going to keep me up with Camille so I sent her ahead.

After Camille left I just plugged in my music and just zoned out. I focused not necessarily on my pace, but just not walking. I had to walk a couple stretches — not out of fatigue, but I just didn’t know if it was icy (there was actually only one sketch stretch that was icy). The last thing I needed was to fall with my back.

Even though I wasn’t as fast as I wanted — I didn’t really care. I’ve been ultra training all winter so of course I am going to still be rather slow. After the Salt Flats 50K I’ll have more time to do some speed work — speed work that will focus on doing really well at the Revel Big Cottonwood Half in September. If you’re wondering — that’s the goal. There’s a lot that will and is going into that training, but that’s a post for another day.

Anyways — the nine miles down were beautiful as ever. The beauty of this canyon is breathtaking and is one reason I love running it. Whether it’s the Vigor Big Cottonwood Half, Drop13 Half or the Revel Big Cottonwood Marathon — I hate missing those races, because they’re fast and gorgeous.

I am not able to run the Vigor Big Cottonwood Half again this year, but I am excited because they have a trail series of half marathons starting this year. They’ve had smaller distances, but not the half — until this year. There are three throughout the summer and I am signed up for the one in August.

I can’t wait!

Seriously, the excitement is ridiculously high.

I really enjoyed the run. It was great being around so many great friends. I absolutely love the running community, especially here in Utah. There are so many runners who inspire and motivate me to do my best. I feel extremely lucky and blessed.

Moving onto next week — I have my 25K next week on Antelope Island. I’m rather giddy about this one for a few reasons — one, IT’S TRAIL and, two, IT’S TRAIL! I get to break out my Trekking poles, douse myself in bison repellant and enjoy an aid station full of M&M’s, salted potatoes and Nutella tortilla wraps.

Trails speak my language.

Plus, I have a number of friends running the 100 and 50 miler so I might stay for a little after my race to encourage them along. The dangerous part about doing that is the more time I spend watching these amazing runners tackle 100 miles — the more it makes me to tackle that distance too.

I’m crazy, but am I that crazy?!

Please don’t answer that.

Anyways, ANTELOPE ISLAND OR BUST, BABY!


Weekly Review

It was a tough week for miles. After throwing my back out on Monday at the Dentist office — the week was used stretching out the back and doing lighter workouts. I got about five miles of sloooooow miles in during the week. Just enough to keep my back lose.

I was worried about being able to run the group run, but manage a good — but, slow — 9 miles down Big Cottonwood. I didn’t want to overdo it because of my race this weekend out on Antelope Island. I am running the Buffalo Run 25K. I’ll be on my feet for a while during that race — so, the focus is this week will be lower mileage and continuing to stretch my back out.

Weekly Miles

Running Miles — 14.0 miles
Race Miles — 0.0 miles
Walking Miles — 21.97 miles
TOTAL MILES — 35.97 miles
Races this week — None.

March 2017 Miles

Running Miles — 17.5 miles
Race Miles — 13.1 miles
Walking Miles — 41.3 miles
TOTAL MILES — 71.9 miles
Races in March — March Madness Half and Antelope Island 25K.

2017 Miles

Running Miles — 133.65 miles
Race Miles — 83.02 miles
Walking Miles — 189.53 miles
TOTAL MILES — 406.2 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half and March Madness Half.


I tried to convince Dave to get this shirt. But, he declined. At least for meow. #walmartventures

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It’s National Dentist Day … naturally, I’d be celebrating it here. #nationaldentistday

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Sadly, none of these dispense cotton candy. #nationaldentistday

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Living with Hashimoto’s: The Next Phase

It’s hard to believe that we’re in March already. I’m thankful for that. I hate January. And, I’m not too fond of February either. The whole thing February has going for it is that it lingers around for only 28 days or so.

I just hate the winter months. I hate the winter blues. I hate the snow. So much hate. You’d almost think I’m one extra winter month away from joining the Dark Side. Thankfully not. December manages to warm my soul with Christmas.

Anyways, I’m plugging a long with my Hashimoto’s Disease.

Just a short recap of this journey — I was diagnosed back in late November, lived in denial of the diagnosis in December, came to terms with it in January by going gluten and dairy free and then went somewhat militant in February with the diet.

I did an elimination diet and hyper focused my food to a list of 33 things. For the most part I did really well with it. I won’t lie — I didn’t stick to it 100% during February. When I was in Las Vegas I ate foods that weren’t on my list — but, I was 90% gluten-free and dairy-free during the trip (there were a couple times when I ordered food that I forgot to be UBER specific about no dairy or gluten … luckily, I didn’t get too sick, though I felt it).

Anyways — I feel good about the progress I made this past month. It was tough eliminating many of the foods I love and enjoy — namely eggs and bananas. But, I stocked up on plenty of steak and sweet potatoes which I will always love.

Oh, and avocados.

Basically, there was still plenty of food to love and enjoy.

Now that my 33 days are over I have been reassessing my diet. I plan on adding back bananas and eggs slowly and less frequently. But, also being deliberate of when I eat them. Basically, I plan on focusing on eating bananas and most fruits around my workouts and runs to help give me a natural boost so I am not as dependent on caffeine or energy boosters (ie-5 Hour Energy, Preworkout, etc).

As you can see below I have made another list of 33 foods. I like this idea of 33 foods and focusing on them for the next 33 days. Because I know if I stick to those foods I’ll feel good, have the needed energy and stamina for my workouts and runs.

That’s the beauty of this list. If I defer from it — I feel it. That’s both a motivation and fear. A good fear though. Because, I want to feel 100%. I want to lose weight. I want to feel “normal” again.

And, I have felt a difference the past month. I had more energy during a lot of my long runs and races, especially during my ultra. I feel faster. I feel slimmer. And, I feel the difference in my clothes too. I love the feeling.

But, with the progress I’ve made, I have made a few changes I felt during my last month. Stuff, I am either eliminating or adding — because I want to see how my body reacts or acts with it back or in my diet.

For instance, I am swapping out the rice for brown rice. If I am going to eat rice I might as well get some more nutritional benefit from it, right? I am also adding Daiya — or vegan cheese — well, dairy-free cheese on the list. I need that on the list. Sure, it’s processed and I want to keep the food as non-processed as possible, But, I need some semblance to cheese.

Anyways — check out the list below.

In addition to the food list, I am also being more specific on my eating schedule. I’ve been reading a lot lately on intermittent fasting and I am adding that into my diet. No, it’s not an everyday thing, but it’s something I am planning on doing three times a week — Tuesday, Thursday and Sunday.

Basically, I won’t eat or drink calories until 2pm those days. Water, yes. But, no food. This was something I tried doing last fall, but after my diagnosis I just kinda stopped doing it. But, I really like the idea and science behind — especially with how it is suppose to help rev up the metabolism.

There are a number of differing intermittent dieting methods and the one I will be doing is based off the Bulletproof Diet. But, unlike the diet, I am not doing it everyday. I am doing this for a couple of reasons — I hate jumping straight into a strict diet (because I hate the ‘all or nothing’ mentality) and I am planning on exercising in the mornings that I do eat before 2pm. I fear not giving myself enough calories on those days.

In 33 days if I feel better on my fast days — then maybe — MAYBE — I will look into doing more fast days during the week? But, we’ll see after I assess everything next month.

Oh, you will notice I do have one ‘FREE CHOICE’ on the 33 list. That’s basically one dairy and gluten-free food of my choice that I can have — regardless of whether it is on my list or not.

BUT

And, it’s a big but. It’s not something I can freely choose each day. It’s a once a week choice. So, this could be dairy-free sherbet, a Slurpee, a slice of gluten-free banana or whatever tickles my fancy. But, it’s one serving and once a week, that I will consume around my weekend races and long runs.

You might be throwing some shade at that choice and I get that. But, I need some variance. And, I do much better on diet and food plans when there is some kind of variance. Plus, I made up this diet regime — so I am kinda making the rules as we go here.

So, if you are going to judge me, please judge me more on my inability to properly match my shirts and pants. Because that is probably the biggest problem I have with my life at this very moment.

Anyways, here is the food list and my workout routine for the next 33 days …

(CLICK TO ENLARGE)

Anyways — if you have questions or suggestions — I am always open to them. This journey is still very much brand new to me and while there is a guideline on what works for people in my same shoes — everyone doesn’t fit in my shoes.

So a lot of this is trail and error, success and failure and everything in between.

Fun stuff.

Day #1: Hashimoto’s 33 Elimination Diet

Well, it’s been a whole day without eating a banana. I won’t lie — I’m a little sad. But, I survived.

As noted last week, I am doing an elimination diet of sorts for my Hashimoto’s Disease. It’s not straight from a doctor, specialist or dietitian. It’s a system I came up with myself.

The foods on the list are all from Hashimoto’s Disease plans. I based it off a number of diet plans I read online. I then cross-referenced those lists with the elimination diet my sister and Mom are doing for their Hashimoto’s and made my own elimination diet.

One thing that annoys me about specific diet plans is the plethora of specific foods one should and shouldn’t eat. To me it makes the food lists rather overwhelming. Not to mention the grocery list — longer.

The 33 Diet is created to simplify the diet. I make a list of 33 food items and stick to those foods for 33 days. It sounds rather limiting, but when you combine it with fruits, veggies, meats, oils and seasonings — you’re also creating a list of ingredients for a number of other dishes.

My 33 Diet list is specific to my needs on this elimination diet. But, after a month I am going to swap out some foods with bananas and probably eggs to see how my body reacts to them. If they agree with me — they’ll probably stay on the list.

Going gluten and dairy free can be expensive — and by focusing on 33 food items I am narrowing down my grocery list. There’s really no need to stand in the aisles reading every label when you know exactly what’s on that list.

Plus, this challenges me to cook more — and be creative with it as well.

Sure, it will be a challenge, but I am up for it.

And, as the graph in this post says — this diet can be applied to any diet need or restriction. This is a guinea pig run for it, but I’ll for sure keep you posted as carry along the next 33 days or so.

But, I’m still alive — so that’s a good start, right?

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Running miles and miles and miles while going nowhere fast …

Aw, treadmill running. I hate it. But, you know what? I also kind of love it. But, I hate it. Well, to be honest, I hate that I love it. Because I hate the treadmill.

[I’ll let you wrap your mind around that last paragraph for a second].

I guess what I am trying to say is this — under any other circumstances, I wouldn’t choose to run on the treadmill. But, during the winter when it’s snowing, freezing and being all together miserable — I’m inside running. Whether that’s on a treadmill or on an indoor track. More often than not — it’s the treadmill.

Which, honestly, I am not totally against. How and why? Well, it’s great mental training. I mean, awesome mental training. Last summer when I was training for my 50 miler I ran one of my 20 milers on the treadmill — in the middle of the night. Yeah, you read that right.

The thought was that if I could run 20 miles on the treadmill at a time where all I wanted to do was sleep — then I could run a 50 miler under any other circumstance. And, I guess I proved that theory correct, because I ran that 50 miler despite my circumstances in the last five miles or so.

So, since I am training for the 12 hour run at the Jackpot Running Festival over President’s Day weekend — running treadmill miles help prepare me for 12 hours of 2.3 miles of a looped course. At, least that’s the thought.

I haven’t ran many looped races other than the Revolution Run and Cory Reese’s Bakers Dozen Half Marathon. And, to be honest with you — it’s almost an exclusive trail running thing. Which isn’t bad. But, you see it with a few races in southern Utah within the state — but hardly (if any) up here in the SLC area.

And, there’s probably reasons for that — mainly because we have AWESOME wilderness and trails around the state with plenty of distance to get a 30-50 mile race in. So, these 6, 12 and 24 hour races are fairly non-existent here in Utah — which is kind of a bummer, because I actually like the idea of seeing how many miles I can get within a certain time limit.

But, anyways — enough about that.

I am running Jackpot with Jill for her first ultra and I really couldn’t be more excited. I am excited to he a part of this moment. It was fun being there in 2014 for her first marathon and it will be equally, if not more, fun to be a part of her first ultra.

Having a goal race of this magnitude during the winter months is something I am glad I have. Because, it helps keep me focused. Winter months are hard on me — between the lack of outside running, Seasonal Affective Disorder, short days and — well — the stupid snow — it’s hard to stay motivated.

This past week was tough on me, not being able to get to my 5:30am gym class because of the snow (it took me 30-45 minutes to dig out on Monday, Tuesday and Wednesday). And, while I got my miles in and a few home workouts (including the time shoveling) — it just isn’t the same as working out at the gym.

But, after running 15 miles on the treadmill on Saturday any thought of feeling unproductive were swept away. That was tough. Thankfully, I had some good shows DVR’d otherwise I probably would have been a mess by mile 5.

Throughout my run I kept reminding myself that these are “mental miles” and that I need to focus on that rather than speed. As much as I try to focus on “time on my feet” and “mental miles” … I always go back to speed (and the lack thereof). But, speed isn’t my goal right now. It’s about stamina and endurance. It’s about finishing what I started — and just doing it.

That’s the focus.

Plus, I’ve got quite a few races between now and June. I have 19 races before July 1st — including two marathons and a 50K. The goal is to improve my times, but finish them. Especially my longer distance races. Then from July to September the focus is increasing those times with more speed training so I can perform well at the Revel Big Cottonwood Half.

At least that’s goal at the moment.

There’s a part of me that still wants to run the marathon, but I haven’t run the new half marathon course yet — and I want to fly down the canyon because of how fast it looks. Especially since I won’t be running the Nebo Half again this year.

Welp, I am one week closer to Jackpot. And, 15 miles closer as well.

Next week I am planning on another 15-18 miles before tapering some before the February 18th race.

I can’t be anymore excited!

VEGAS OR BUST, BABY!


This kid needed no coaching in taking a picture. He's a natural. #chubbingtatum

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He's doing SnapChat. He's six, he's too young for that, right? #snapchatbabies

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For not having kids, I sure have quite a distorted sense of Dad Humor. #ineedalife

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My niece asked me to draw an eagle, so I gave her a lesson in American history. #muricaaaaa

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RUNNING MILES

63.5 miles

RACE MILES

13.1 miles

WALKING MILES

71.71 miles

TOTAL MILES TO DATE

148.31 miles


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The Hashimoto’s 33 Diet

The Hashimoto’s 33 Diet is a diet based a number of Hashimoto’s and autoimmune diets research online (you can find some here, here, here and here). From these diet plans I carefully constructed a list of 33 foods that would benefit my condition, promote weight-loss and increase my energy levels.

This is a minimalist approach to my diet. And, the idea comes from a conversation I had with a friend a few weeks ago. We were talking about the Project 333 minimalist fashion challenge and wondered if that same concept could be adapted to our diet.

This is the byproduct of that conversation.

There’s no scientific claim that these 33 foods alone will fix or cure my Hashimoto’s Disease. The diet works with a mentality that works best for me. If the food is not on the list – I don’t eat it. I’ve found in the past that work well with absolutes when it comes to constructing diet plans. I like a black and white approach.

Besides being a clear cut approach, this list hopefully promotes creativity in my cooking and use of the foods on my list. I chose foods that could pair well with other foods — or be eaten by itself (for the most part). I want to be able to cook something nutritious with little to no effort — with the ability to also make dishes that are elaborate and with much effort.

About 95% or so of the items on this list are all gluten-free, diary-free and non-processed foods with a strong preference toward organic items. These attributes are recommended in most autoimmune and Hashimoto’s protocol diets.

Of these exceptions — two are processed. They include my Isagenix IsaLean Shakes. A non-gluten, non-dairy shake I usually start my morning off with that has helped a lot with my energy levels, etc. — and Larabar Bites.

Also it should be noted that I kept rice on this list though it’s not entirely recommended on all Hashimoto’s lists. Yes, it is a grain, but it is also gluten-free — and with all the running I am doing from now until April I wanted to keep this on my list as a pre-race food, because I do better with some good carbs in me before a race. I just don’t anticipate eating it that much — and who knows … I might not use it at all? But, it’s on the list.

Anyways — like the Project 333, I plan on keeping this list for a minimum of three months. Then in April I’ll make another list of 33 foods. Whether it’s similar or different depends on how my body reacts to this diet protocol.

This might seem like an odd approach. Which I agree — it kinda is. But, for me — it works. I don’t see it as any different to the many autoimmune and Hashimoto’s Diet plans out there. I like this approach because it minimizes on the shopping and calls for fairly simple foods — sure the coconut oil and milk is a but out there. And, then of course the Kombucha.

But, it’s fairly budget friendly.

I am excited to see how this effects me. I am excited to see how it effects my energy levels, stamina and running. By keeping the foods simple and mostly unprocessed — I know I’ll see improvements.

Anyways — here is my list of 33 …

Meat, Poultry & Fish

Beef (1)

Chicken (2)

Pork (3)

Leafy Green Vegetables

Lettuce (4)

Spinach (5)

Cruciferous Vegetables

Broccoli (6)

Cabbage (7)

Root Vegetables

Sweet Potatoes (8)

Yams (9)

Squash (10)

Carrots (11)

Fruit

Grapefruit (12)

Oranges (13)

Lemons (14)

Peaches (15)

Apples (16)

Berries

Grapes (17)

Strawberries (18)

Blueberries (19)

Olives & High-Fat Fruits

Avocados (20)

Green Olives (21)

Fermented Foods

Sauerkraut (22)

Kimchi (23)

Rice & Grains

White Rice (24)

Herbs & Spices

Salt (25)

Pepper (26)

Fats & Oils

Coconut Oil (27)

Olive Oil (28)

Liquids & Drinks

Coconut Milk (29)

Kombucha (30)

Water (31)

Processed Foods

Isagenix IsaLean Shakes (32)

Larabar Bites (33)

Medications, Vitamins & Supplements

I am not counting my medications and supplements on my list of 33, but I feel like it’s important to share with you to help understand the whole picture.

90mg, Armour Thyroid
Zhou Thyroid Support
Vitamin D

Again, the goal for this diet is three-fold —

  1. Help temper my Hashimoto’s Disease and promote a healthy thyroid.
  2. Promote Weight-Loss and overall health.
  3. Promote creativity and ingenuity in my cooking.

I might tweak it a bit before Monday, But, I will periodically chime in throughout the process. Most likely weekly. I will be starting this officially on Monday, January 29th and go until Saturday, April 29th — which is three months. I will then assess the outcome, make a new list of 33 foods and go from there for another three months

Simple enough, right?

I’ll be posting more about this diet and outline soon. Stay tuned.