hCG: Controversy or Control?

Just a post-Christmas update to get out of the way. I weighed in this morning (after not doing so on Christmas Day) to find that despite a bit of indulgence, I have dropped .4 pounds since Christmas Eve morning.

No on to the hCG.....

In the Somae Health plan, there is a 7-week course of taking a hormone known as hCG. I've posted about it a few times (click the hCG tag below to sort out those posts), but I wanted to take a little bit of time to reflect on the hCG treatments and whether or not I think they were helpful in my weight loss.

Before I started the Somae Plan, the hCG injections were one of the top reasons that I was hesitating. Giving up an unhealthy lifestyle was really the biggest hurdle, but nonetheless, the hormone injections did scare (and concern) me a bit. After all, inject female hormones into my body to lose weight. Sounded like quackery to me.

I read articles from the New England Journal of Medicine and other publications about the Very Low Calorie Diets (VLCD) and the use of hCG to combat fatigue and hunger while on a VLCD. The science was compelling, but still not widely accepted. In fact, in 1974 the FDA required doctor's to advise patients that hCG was not proven to help in weight loss.

That being said, I had seen the results first-hand when my personal physician went on the Somae Health plan (with hCG) and lost an amazing amount of weight. I was convinced to try it...what did I have to lose (other than the $1200).

I have to say, I think there may have been only 1 day in my 12 weeks on the Somae Plan where I truly felt hungry...and none of those was while on the hCG treatments in Phase 2. I did have some days where I had less energy, but they were few and far between and the weight kept coming off. In full disclosure, I lost more weight per day, on average, during the induction period of Phase 1 where I was basically cleansing and healing my digestive system than I did during the hCG phase (Phase 2) also known as "Accelerated Weight Loss".

I have a relative doing hCG treatments right now through a different company. She is using the sublingual (under-the-tongue) drops. She seems to be doing well, too, though I'm waiting for an update. I have a friend from high school who is now using the Somae Health plan WITHOUT using hCG. He hasn't gotten to the VLCD component yet, but I'll be very interested to get his take on how his energy and hunger levels do.

So, did I answer the question for you? Probably not. There is a lot of research out there, and this new weight loss "fad" is not as new as it may appear. The original studies on hCG go back more than 50 years. Did it work for me? I would have to say that it probably did. I'm working on trying to lose more weight now without the hCG but relying on the lessons I learned while on the Somae Health plan as far as eating and exercise. Are all hCG programs designed alike, probably not...but Somae Health and it's mentor program definitely worked for me.

I'm more than happy to answer specific questions about hCG or the Somae Plan in general.....just shoot me a comment or an email.

Support Me in the Somae Challenge

Once again, I'm asking for your support in the Somae Challenge. Please go to http://www.somaechallenge.com/?p=202 and cast your vote. No registration is required and it only takes about 15 seconds.

So Now What?!?

After losing 45 pounds and changing my eating habits, I decided to challenge myself to run in the Flying Pig 5K on April 30, 2011. I registered online on Monday and have been looking at some training programs for the last week or so. I finally chose one...Couch-to-5K (C25K). It's a 9-week training program that gradually builds from a mix of walking and jogging to a full 30-minutes (or more) of jogging. It is a 3-days-per-week regimen and requires between 20 and 30 minutes each time, so it's quite manageable even in a busy week.

Tonight I did my first 25-minute workout. I covered a 2.7km route in just 23:10--which would have me at 42:30 for a full 5K race. All of this on snow and ice covered sidewalks and side streets!!! I actually felt pretty good throughout the first 2km. At about that point my heart was beating so hard I took one "jogging" rotation off and extended my walking time, but the next time around, I was right back to it.

So, in addition to my weight tracking on posts, I will now also start tracking my jogging distances and times.

This is SO MUCH FUN!!!

Rediscovering My Inner Chi-a

WOW! Trying to reintroduce grains and dairy is taking a toll on me. Admittedly, I jumped in a little quickly during the baking extravaganza that was my house over the last weekend. I have developed--or rather, re-developed--some lower gastrointestinal issues due to the imbalance between my healthy fruits and vegetables and the less-than-healthy baked goods. Yes, I'm constipated...and it's creating some painful side-effects.

So, today was a back-to-basics diet from the Somae Plan.

• Triple Berry smoothie with coconut milk and whey protein for breakfast
• Apple and sunflower seeds for an a.m. snack
• Mixed greens with cajun tofu and broccoli for lunch
• Apple and sunflower seeds for a p.m. snack
• Baby spinach salad with organic shitake & sesame dressing

The magic ingredient, however, are those chia seeds. I wrote an entire post back in September about the many benefits of chia seeds (also referred to by it's scientific name salvia) including their high levels of protein and antioxidants and their ability to absorb up to 9-times their weight in water. This last feature, however, was most important in my decision today. This ability to absorb so much water also makes them an excellent tool for avoiding constipation.

Chia seeds are very versatile. They are teeny tiny, not much bigger than a grain of salt. They don't, however, have a taste. They can be soaked in water until they become gelatinous (just like putting them on a chia pet) and then stored in the refrigerator for weeks. I have a "texture issue" with most foods, so this doesn't really work for me. Instead, I add them into my morning smoothie or on top of a salad. I've also just discovered a GREAT recipe blog http://chia-seeds.org/. I need to try the pizza crust recipe and the turkey soup also looks pretty good. There are some pretty interesting ideas like "chia pudding" made with almond milk and a "chocolate chia coconut bar".

Try some...it can't hurt.

Exit Essay & Before/After Photo

As a final step in the official Somae Plan, I had the assignment of writing an essay about my experience. I would have loved to just copy-and-paste this entire blog, but I tried to sum it up. Here it is. (P.S. If you've been reading this blog or are new to it, please take 30 seconds to cast your vote for my weight loss story in the Somae Challenge, including the possibility of me receiving $10,000. Go to http://tinyurl.com/somaevote. One vote per computer.)

I’m a 35-year old husband and father of two young boys—not the typical bio of most of the other Somae clients whose stories are posted here. I had not yet developed many of the full-blown ailments and conditions such as high blood pressure, high cholesterol or diabetes, but I was well on my way.

I began my senior year in high school at about 155 pounds. By graduation I had gone up to nearly 190 pounds. Over the next 17 years I had continually added weight like the rings on a tree trunk. There were good years and bad years, one diet after another to try and keep it in check, but the sum total over 18 years was a net increase of 130 pounds.

Over the years I have been diagnosed with a fatty liver, elevated liver enzymes, herniated discs in both my lower back and neck which had led to muscle weakness in my arms and legs, depression and anxiety disorder, severe sleep apnea. Surprisingly, none of that was enough to convince me that I needed to make some real and permanent changes.

In May of 2010 I reached my all time high of 285 pounds. Shortly thereafter, the herniated disc in my neck became so bad that I was no longer able to lift my 1-year-old son without pain and weakness. I couldn’t throw a ball in the yard with my 4-year-old son or chase after him on his bike without losing my breath.

After 12 weeks, I have lost 45 pounds and feel better than I have in years. In fact, a friend recently asked me how it feels to have lost so much weight. The only response I could muster was, “It’s like I’ve given birth to a 4-year-old without any of the pain.”

The weight loss has been amazing, and I’m committed to losing more. But more importantly, I have learned to not just BE happy but to LIVE happy. Between the whole foods diet and targeted exercise, I have more energy, increased mental focus and, in general, a happier life. The top item on my Christmas wishlist is a full repair of the bicycle I’ve had hanging in storage for nearly 8 years so that I no longer have to chase after my 4-year-old, but I will now be able to ride right along side of him. I’m also in training for our region’s biggest 5K race in May 2011 with a goal of 40 minutes, which, coincidentally, is how long it took me to walk 1 mile on my first day of the Somae Plan in September.

I have also been excited to share my story with others. Not only have I tried to tell every one of my co-workers, colleagues, friends and relatives, but I have maintained the “My Somae Life” blog at http://mysomaelife.blogspot.com since shortly before I started on my Somae journey. With almost 2000 hits from 30 states and 15 foreign countries, my level of accountability has been very high and my ups-and-downs have been very public. Sharing this journey with my immediate family has also been very rewarding. While my two young children haven’t completely adopted a whole foods lifestyle, they are much more likely to ask for an apple or orange at snack time than they had been.

Finally, I would be remiss if I didn’t mention my Personal Somae Mentor, Lisa, and my personal physician, Dr. Paul Rupp, who has also been featured in the Somae Healthy Bites email. Their tremendous support has been critical through this process. Lisa was available for both quick questions and more lengthy consultations, including in the midst of an “apple day” crisis or when I was ready to jump off my “weight plateau”. Dr. Rupp was quite insistent that I consider the Somae option, and his positive example is what ultimately convinced me to proceed. The mentoring process and physician support have been essential to maintaining my sanity and motivation through this process. My eternal gratitude goes to both of them.

Snow Day

Weight: 230.0 pounds

I'm going to change the format of the blog a little bit. I'll be using a title only, instead of the "Phase/Day" format since it could get a little bit confusing since, technically, I am no longer on the Somae "Plan". I'll also be using only my current weight unless I reach another milestone.

Anyway...today was a snow day for the school where I work, but I still got in a few hours. At home, I spent a couple of hours shoveling and clearing snow. I was able to make a nice salad for lunch...in fact, I had been craving a salad, if you can believe it. This evening I added some grains back into my diet with a small portion of shrimp scampi. It's been so long since I've had any amount of pasta or butter that it was a little much for me. But, the fact that I ate shrimp that didn't have a thick coating of breading on it is an illustration of just how much my tastes have changed over the last 12 weeks.

Phase 4, Day 2: The Power of Mentors

Weight: 229.6 pounds
Total Weight Lost: 45.0 pounds

Today was my final telephone call with my Personal Somae Mentor, Lisa. She has been a great coach and cheerleader along my 12 week journey. We've had our differences, but she has always been in my corner even if others were not. I've heard that there are some other weight loss programs that use a mentor-like person to guide you through the process, and I think that the personal attention is important. It's difficult to explain to someone who hasn't experienced a 500-calorie diet or who hasn't had to do an "apple day" exactly how you're feeling, but a mentor can be an incredibly useful tool to get through it.

I hope that some of the information that I've shared thus far through this blog has been half as useful as the guidance I've received from Lisa. But never fear, I'm not going anywhere...the blog will continue.

Phase 4, Day 1: Good-bye Somae Plan, Hello Somae Life!

Weight: 230.0 pounds
Total Weight Lost: 44.6 pounds

As the saying goes, "Today is the first day of the rest of my life." After 12 weeks, I have reached my goal of 230 pounds--down from a starting point of 274.6 pounds and an all-time high of 285 pounds in May. I've reached this goal, but have not finished with living a healthier lifestyle full of nutritious foods, exercise and a commitment to avoiding many of the triggers which led to my weight gain in the first place.

Someone close to me asked in the last couple of days, "So, when is the diet over?" I was a little taken aback by the question since I had thought that the idea of a "lifestyle change" was self-explanatory. Today I have officially completed the first 3 phases of the Somae Plan. I am now on Phase 4, which is really my transition into a non-managed eating and exercise regimen. I don't have prescribed menus or supplements anymore, but it's now up to me to make the changes permanent.

The next several days will be full of reflection as I look back at my 12-week milestones and setbacks and try to make a map for myself moving forward.

Phase 3, Day 23: Exercise and Goal Setting

Weight: 229.0 pounds
Total Weight Lost: 45.6 pounds

So, a long time ago (probably while still in high school) I came up with excuses as to why I didn't (or couldn't) exercise. It probably dates back to my wresting days running bleachers in the gym and running ad nauseum in the hallways. Over the years, I became "too busy", and then "too heavy", and then "too busy" again. Over the last two months or so, I have gradually been increasing my amount of exercise, mostly in the form of walking, and more recently, walking interspersed with jogging. Tonight I took a longer route (2 miles or so) and completed it in 3 minutes less than the it took me the first time I walked a mile.

Which brings me to goal setting. My Somae mentor Lisa reminded me about the importance of setting goals in our weekly phone call this week. When I started the Somae journey in September, I set a number of goals. I've met all of them, and while I have slipped from time to time on some of my snack food habits, I have managed to lose more than 45 pounds and am feeling amazing. So now, my next goals.

Goal 1: I will remain below 230 pounds, while making an attempt to go lower.
Goal 2: I will continue eating a diet comprised almost entirely of whole foods.
Goal 3: I will get at least 7 hours of sleep each night, and more if I am able.
Goal 4: I will continue reading labels on foods to ensure that the food I buy (for myself and my family) contains as few processed ingredients as possible.
Goal 5: I will maintain my healthy lifestyle including exercise and avoiding or minimizing stress.
Goal 6: I WILL PARTICIPATE IN A 5K RACE BY MEMORIAL DAY 2011.

I have, officially, only 2 more days on the Somae Plan, but the Somae Lifestyle is now a permanent part of my life.

RECIPE: Curry Cranberry Chicken

This is a recipe my wife created a while back after we had a lot of chicken left over and she was experimenting with some different spices. It's a favorite in my house, and I was looking forward to it for 10 weeks until I reached Phase 3.

Curry Cranberry Chicken
1 pound (precooked weight) skinless chicken breast
1/2 cup dried cranberries (more or less to preference)
1 large chopped onion
coconut oil (or EVOO), sea salt, pepper, garlic, curry powder
Organic mayonnaise (for Phase 1 or Phase 4 of Somae Plan)

• Poach or steam the chicken and shred it.
• Saute onions in small amount of coconut oil.
• As the onions are close to being done, add cranberries to saute pan.
• When onions are done, remove from heat and mix in bowl with chicken, curry powder (2 tbsp or to taste), sea salt and pepper (to taste).
• (For Phase 1 and 4 only) When cool, add organic mayonnaise to preferred consistency/creaminess.

Serve on whole grain bread as chicken salad sandwich, as a spinach salad topper, or as a tasty snack. Makes approximately 4 servings.

Phase 3, Day 18: Eating to Live

Weight: 229.0 pounds
Total Weight Lost: 45.6 pounds

After an amazing weekend playing in the snow and getting Christmas decorations up (ok, so the tree and window candles are done), I was walking through the grocery store today when a I had an epiphany. The words aren't original, but the impact was VERY real.

"Eat to live, don't live to eat."

I think I may have even used this quote in a post back at the beginning of my Somae journey, but today it really hit home. I was trying to mentally plan my menu for the week (another great change over the last 11 weeks), and was looking back over what I have eaten the last several days. Not a lot--well, at least not in comparison to what I used to eat. Spinach (my new favorite leafy green), apples and oranges, raw sunflower seeds and organic peanut butter, some lean steak and chicken, some herbal tea and water to drink. Tons of nutrient-dense foods WITHOUT A SINGLE ARTIFICIAL INGREDIENT. DO I still have urges to eat other things. Sure, but they aren't the overwhelming need to eat them.

I have learned over the last 11 weeks that if (and rather, when) I do have something "off protocol" or "less than healthy" with high fat, sugar or salt content...I AM GOING TO IMMEDIATELY WANT MORE. Sneak a pinch of cookie dough over my wife's shoulder while she's baking? I become the cookie monster. Grab a couple of crackers out of the box as I'm arranging a snack tray for a holiday party? I can immediately see myself sitting in front of the television eating an entire box.

Food is comforting. There is a reason why many of the top food manufacturers have chemical engineers on their R&D staff. Those three ingredients--fat, salt and sugar--create a chemical response in our bodies that translates into an emotional one. Finding the right balance between the three is what keeps us coming back to products that claim you "can't eat just one". Well, DUH! You don't want me to eat just one or else you wouldn't make as much money.

I'm currently almost 46 pounds lighter than when I started this program, and about 57 pounds lighter from my heaviest weight 6 or 7 months ago. I am eating just a fraction of the calories of what I was eating at that point, but feel so much more satisfied when I recognize that

• I'm not starving,
• I have more energy than I have had in years,
• My level of concentration is better than it has been in years,
• I'VE LOST 46 POUNDS,
and most importantly,

• I'm living my life, not the life of someone who I never wanted to become.
  

Phase 3, Day 15: The Day After a Reset Day

Weight: 230.0 pounds
Total Weight Lost: 44.6 pounds

Phase 3 has opened up a wide array of foods, but there are still "hiccups" and "plateaus" to battle. My weight had started creeping up again and I was experiencing pretty low energy levels, so I had to do what is called a "Reset Day". Basically, it is intended to reset my metabolism to burn fat more efficiently. As simple as it sounds, it was pretty rough.

I was already experiencing pretty low energy levels, but the Reset Day consists of a liquid fast all day (water and tea only), ending the day with a 10-12 ounce steak and a large tomato or apple. That steak could not come quick enough as I was dragging by the end of the day.

Fortunately, though, I was able to drop 1.2 pounds since yesterday morning and am feeling much better today. I even managed to get out and walk for about 15 minutes at lunch time.