It has been a huge adjustment going from an average reasonably fit active walker to a completely sedentary person. The novelty wore off about 3 weeks ago. It is very frustrating. I can't get around enough to effectively clean the apartment. I can't do laundry because our laundry room is 12 steps down and around the corner and I can't really carry anything up and down the stairs. The shower is a problem--I cannot get into or out of the bathtub, so I am forced to utilize a bucket and a lot of towels in order to wash up. It is annoying. (and messy). It least I can wash my hair in the sink!
While I can cook again, it is still tiring. In fact everything I have to do on my knee scooter is tiring, which means that even small tasks require an amount of time to recover from. For the past 4 weeks I have worked from home 20 hours a week which is good, but again, tiring (mentally anyway). And to make matters worse, I am starving all the time! While I have tried to stick to one good balanced meal a day, I find myself far more hungry than normal and my fasting schedule has pretty much been non-existent. I am doing 3 or so 24 hour fasts per week, and making sure that I eat enough protein and fat, and trying to restrict my carbs. I've had a couple of cheat days, and am drinking more wine than I probably should, but I think it is time to rein it all in...
Today is a turning point. I go back to the doctor today to see if I can put weight on my foot for the first time. I am nervous, but also hopeful and excited. I'm not sure what to expect. I know I desperately need to rebuild a lot of muscle in my right leg--my calf has shrunk to half the size of my other leg which is weird and scary, but also totally to be expected. I don't think that I will be able to just start walking again--it is going to be a struggle, but maybe later today I can take a shower. And maybe later this weekend I can go out with my husband to our pub and have a meal. I have been pretty much housebound for six weeks--it would be so nice to order a meal and a drink!!
But most importantly this turning point includes my fasting schedule. I am going to pay more attention to my fasting for the next 2 weeks, and do three 20 hour fasts on Mondays, Wednesdays, and Fridays with the idea of extending these to 36 hour fasts in the coming weeks. The rules are simple. I eat each fast night from 4-8. I break my fast with broth, then a snack of veggies and either cheese or salami & one glass of wine. Then dinner: Green vegetable, meat, water, lots of butter, maybe another glass of wine. When I transition to 36 hour fasts, I will only be having wine on non-fast days, and I need to focus on keeping my carbs to 20 grams per day on all eating days.
My macro-nutrient goals are based on what I have learned from Megan during our IDM meetings:
Protein (for women):
- If not actively working out: 50-60 g.
- If working out: 70-80g (It is best to workout while fasted, then have an extra 20 g. protein at that post-workout meal boosting your protein from 60 to 80 for example.)
- If recovering from broken bones: 80 g.
Fat: 50-100 g. Per meal
Carbs: 20-30g. Per day (This is effective carbs. Carbs minus fiber)