Saturday, January 07, 2012
I have been reading on the benefits of post-workout feedings and since I do not eat breakfast until after my workouts, I was very interested in the proper proportions of macronutrients for this sensitive time for my muscles and blood sugar.
I have found a delicious answer and it is not just any whey. Whey is recognized among many fitness experts as a great feed for the after-workout period, but I was concerned about a lot of things going on with whey and I could not find any that was isolate free, cold processed, and sourced from pastured, grass-fed cows.
Well, now I have found it and experimented with it and was thrilled to find out that even the divine chocolate flavored one did not elevate my blood sugar one hour post meal and it is delicious! AND I lost a seven pounds this week while taking it within an hour of my workout every day. I have my lunch an hour after that.
Of course, we cannot advertise here; but it would be advertising only if I were selling something, I am thinking. I am just trying to pass some helpful info along. I get no consideration or remuneration at all for passing this along to you. The brand name of this whey is Warrior Whey and it is sold by Defense Nutrition online from their site. Dr. Mercola sells it also; he may have a private label for it, but it is Warrior Whey.
Thursday, November 10, 2011
I have been losing from a quarter to a full pound a day for over a week now. I am excited. I had been stuck for a little while, about a month. I had been going to the gym three times a week, eliminated most of my carbohydrate (kept it under 70 grams/day, usually in the 50 g range) and was wondering why the addition of exercise wasn't making a difference. I tried blaming it on building the denser muscle tissue while losing the fluffy fat and even on gaining bone density. But the time was running out on those explanations.
The changes I made within the last week and a half are probably the reason for the sudden success. I used some ideas I discovered in several books: Primal Body, Primal Mind and Dr., Bernstein's Diabetes Solution, plus some others I had read before that provided the background for these two. I cut back on my protein a tad, not to exceed 60 grams/day in addition to bringing my carbs to around 30 g/day; I started exercising BEFORE breakfast instead of after; and I cut out the blend of stevia and erythritol and went straight to pure stevia after I discovered that the erythritol was elevating my blood sugar. I cannot burn fat if I am burning blood sugar, so it just made perfect sense to me.
I am hoping to reach my end of December goal by the end of November , now, instead. Me and my blood sugar meter will keep experimenting with foods to find any culprits that might remain. Onward (effort) and downward (scale readings)!
Monday, October 24, 2011
I really like our water aerobics class! It feels so good to stretch and flex all the muscles I am not used to using. I was getting OLD, sitting on the couch, reading, visiting with loved ones, and watching TV. I can still do all that, but not all the time. I feel alive! I can move! I love the interval training she leads us in doing when she alternates the difficulty and intensity of our exercise and then, at the last 15 minutes, when she moves us into Tai Chi and Yoga exercises, I feel as though I am moving into a transition from vigorous to going to the shower. It feels right. The stretches make my muscles feel stronger and my joints less stiff, much more moveable all the way around. Love it! I have been going every Monday, Wednesday, and Friday, but I am going to add Tuesdays and Thursdays to that now.
Monday, October 24, 2011
I have lost 83 pounds as of today (31 Jan 2012) and would like to lose another 40-80, since it is so easy to stick to this eating plan. I have been on four major weight loss programs four previous times in my life with great initial success. However, when I got close to my goal, I would not be able to tolerate the low calorie diet any longer and I have each and every time gained it all back. This time the diet is so rich and satisfying that I am not anxiously awaiting the end of it. In fact, I intend to eat this way for the rest of my mortal existence.
It had been suggested that since I am a protein type metabolically (Dr. Mercola's Metabolism Type Testing), that I should be taking in 45% of my calories from protein. That just was not for me! Maybe because of my 26 year old bariatric surgery or maybe because most people cannot tolerate for long more than 20-25% of their calories coming from protein sources without getting sick, I just simply cannot tolerate 45% of my calories coming from protein sources. I have since found out that in the absence of sugar in the diet, excess protein is turned into sugar! No sense in that!
I have read that the diet gurus are so convinced that we cannot change our minds about fats being evil, that they call high fat diets 'high protein' instead. My base diet that I started on was 45% protein. After reducing the protein and having to reduce the carbs so I wouldn't go into insulin spikes and crashes, I found that I was so low-calorie that I would stop losing weight as my metabolism rate kept slowing down.
I experimented and kept reading and keeping my log and examining it for clues to my body's preferences as taught by Isabel de Los Rios of the Diet Solution Program and I ended up deciding, by observing my body's reaction to different balances of macronutrients that I had to make up my calorie deficit with fats. It worked! I take approximately four tablespoons of coconut oil a day in addition to that used in cooking. I put two tablespoons into my smoothie in the morning and one tablespoon in each of my two cups of herbal tea during the day. That helps keep the energy up and the cravings away.
Before I made this discovery it was a rare day when I would be able take in as much as 1400 calories; however, I was not losing weight. Sometimes I would dip down to 800 calories and still not lose the weight. I am now taking in 1600 or so calories a day and losing that weight and feeling satisfied and more energetic. It may not be everyone's solution, but it sure is mine. I won't mind eating like this for the rest of my life! I occasionally even have ice cream and custard and cheese cake (all homemade and grain and sugar free) and still lose weight.
With earlier diets, I simply could not stay on the usually recommended low fat regimen for long enough to maintain a lower weight. I have been on a calorie restriction diet, using a 1000-1500 calorie diet through CalorieKing.com and lost 120 pounds by sheer determination about seven years ago; decades ago, I was on a 500 calorie diet with HCG shots and lost 120 pounds; some years back, I also lost 120 pounds on NutriSystem; in 1985, I lost 120 pounds after gastric surgery. Each time, I gained it back, because I simply could not sustain that kind of diet with greatly restricted calories and low fat. When I started back on a "normal" eating pattern, I rapidly put back on the weight, each time returning to my former starting weight. I hated myself, thought I was mentally deranged, but couldn't fight the persistent and growing hunger forever.
I love the food on this diet. I can definitely stay on this plan. It is traditional foods fixed in traditional way minus the sugar and preponderance of grains and the fake fats that we have added to our Standard American Diet (SAD)in the last hundred or so years.
My protein is usually eggs in my smoothie, a little gelatin, and either chicken or beef liver and mostly grass-fed ground beef or lamb and hormone and antibiotic-free chicken for my meats. I love lobster, shrimp, and scallops, too, and eat them when I go out whenever I can. I include fish probably once a week, too. I occasionally have a roast or a chop or steak, but not often, as grass-fed beef is expensive. The coconut oil is what really made the difference, I think. It is what brings up my calories to a level that maintains a healthy metabolism. Isabel tells us to not count it, and for the DSP (the Diet Solution Program) folks, that is good; otherwise, they may be scared to see how much fat they are getting, but I wanted to know the full story, so I kept track of it. When I started keeping track of it and seeing its efficacy, I added more.
Also, reading Eat Fat, Lose Fat by Fallon convinced me further that I needed much more coconut oil than I was getting by just using it to cook with. For my degree of overweight, they recommend six tablespoons full a day, taken 2 T at a time, twenty minutes before each meal, so I am adding 2 tablespoons full to my smoothie (made with one raw egg, half cup coconut milk or raw whole milk, 2 packets of Steviva Blend (Truvia), and five strawberries) every morning and one tablespoon in a cup of Rooibos tea before lunch and supper. I also eat a couple of pieces of bacon at breakfast and I am so not hungry for the rest of the morning. I eat KerryGold Irish butter from grassfed cows on my veggies and olive oil dressings on my salads. I fry my eggs in butter and scramble them with cream.
I eat a salad two or three times a week. I am making my own mayonnaise with very avocado or macadamia nut oil and using it to make tuna salad, chicken salad, deviled eggs and egg salad. I had shrimp and chicken in an Alfredo sauce I made myself the other night and oh YUM, was that so good! No noodles, just a little spaghetti squash to go with it. Oh, and berries! I eat berries pretty much as my go-to carbohydrate. I have them sometimes with heavy cream and raw walnuts for dessert. And, of course, have them in my smoothie. We have sauteed zucchini and summer squash probably once every ten days or so, too. I don't like vegetables all that much, so my veggies mostly consist of salad greens, carrots, tomatoes, onions, and bell peppers along with the squashes of all kinds, eggplant, and occasional green beans in casseroles or soups. I think I can sum up my "love" of most veggies by repeating the amusing sayings I heard the other day, "Salad is what food eats," or "I enjoy vegetables; I just let them get processed by ruminants first." Really though, I think I agree with Sally Fallon when she said that vegetables are great as vehicles for the transport of butter into our mouths.
Other books I recommend highly are Deep Nutrition; Perfect Health Diet; Why We Get Fat; and Primal Body, Primal Mind. They will reassure that the way to go may not be the conventionally recommended path.
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