Wednesday, August 15, 2012
I had my health screen last week, and the blood work was done up all nice and all.
My fasting glucose is at 89. *(I don't have the units to hand, but I suspect they are standard.) No real change from last April.
My cholesterol went down from 215 to 192 since April this year.
My HDL, LDL and triglycerides went down, too. Triglycerides are something like 54 I think, or maybe that was the old number. At any rate, my cholesterol/HDL level ratio is now 2.3 as opposed to the old 2.4. I must be doing someting right. I must have been doing it right even when the cholesterol level was 215. Prior to that, a couple years previous, my cholesterol level was 209, but my HDL was not nearly so strong as it is now, since when I switched to a mostly sort of Primal/Paleo diet. Of course, this is an experimental result reflecting a case study of ONE.
The interesting thing is that this time I decided to eat seafood the night before the latest blood test. (On purpose. I do eat a lot of seafood anyway, so it is not an attempt to pull a fast one.) What you eat the night before IS depicted in your cholesterol results, fasting or not. Or so it seems to me.
Was this an ideal blood profile? Well it turns out my RBC's (red blood cells) are either too large or too small; can't recall as the data is at work and I'm here at home. Will look into that.
Saturday, May 19, 2012
I've been pretty good about my food plan, actually. It's been great for mainenance ever since the holidays, but I still need to drop about 12 or so more pounds.
Okay, she sez... Starting this past Monday I'm back to really thinking about my food and not just filling in a few dietary crevices.
I've dropped 2 pounds since Monday's weighing. Now, if I can just keep this up, two pounds a week until I get to my goal -- this would be nice. I've been having somewhat smaller dinners than usual, watching my lunches (which I basically bring in from home to work), taking in a limited amount of fruit -- half a grapefruit or a few bits of melon (the latter bought at work). No bread, just one snack yesterday with grains.
Right now I am going to make an omelet, to give me enough energy to pass up on most of the snacks we'll be served at an event I'll be attending later. Protein to start the day really does make all the difference.
Monday, January 16, 2012
A great resource on the Paleo Diet (from a Registered Dietitian, no less!)
Definitely something to show anyone who thinks you are doing down the wrong path eating this way. While I still consume dairy, the author makes great points. Also, the discussion includes info concerning if you do do dairy, don't go low fat.
I figure, a good reference article.
Thursday, December 01, 2011
In no particular order:
1) Don't think of it as a diet. Think of it as a nutritional plan to last the foreseeable lifetime (I say foreseeable, as as we age, our needs may change). A diet is something that has in most minds a time limit. We want to live how we eat, or at least that's my aspiration.
2) Look at the big picture, and don't sweat the small stuff. (I'm not just talking about food, here.) Life can throw us plenty of big stuff without worrying about the small stuff. For my own example, my Dad is rapidly falling into dementia, and is not going down without a fight. Unfortunately, while fighting is good, and gives one an edge, throwing your walker at nursing rehab staff, if you do it more than a couple of times, is going to lead to your being over-medicated, and a further decrease before your time of brain function. This is big stuff.
3) If you fall off the proverbial food wagon while sweating the big stuff (or even the small stuff before you sort these types out), by eating half a dozen or so donut holes brought in by a co-worker, just sigh and resolve to find yourself some HEALTHY comfort food for the future.
4) Yes, I think Japanese sashimi is good and healthy comfort food, but it's too pricey to use that way.
5) So, comfort food for me will be things prepared at home, including pastured lamb, goat, asparagus, mushrooms, artichokes, spinach, avocado, okra, grapefruit, tomatoes (in season only), several types of seafood.
6) Other things to consider: when out with friends at their homes socially, unless you are dining there weekly or more (or are allergic), don't be a prig and refuse to eat what they serve. Especially if they when to the effort to cook it, rather than ran out to some place and brought it in. Just limit your portion. It is still okay to decline dessert.
7) It is okay to be grain-free (although I will eat grains like wild rice or amaranth without worry) since there are no essential carbohydrates. It is also great to buy a quarterly loaf of gluten-laden bread (if you can tolerate gluten) from a real old-time bakery, and it is especially good if the loaf is still warm when you buy it, and you just indulge, whether or not (and probably best if not) under stress. But for me about four times a year.
8) And if you reach a temporary plateau in weight loss... Adjust, smile and know you will get there in your own due time.
9) And NO, you don't need to count calories, carbs, points, or brain cells to lose weight. Some feel better if they do so, and in my case it was good to get a baseline, especially on carbs (since I follow a low carb, mostly Primal, real foods, sort of Weston A. Price nutritional plan)
10) And YES, avoid fake foods like anything made with "Soy Protein Isolate" which includes all those fake meats and cheeses (better living through chemistry, eh? Not to speak of whatever additives go in to make them taste "acceptable".) Friends, BUTTER is okay. I limit it, but it's better than many of the alternatives. Eat WHOLE eggs. Not those cartonized things. I could go on, and I may in a future blog post.
Thursday, July 07, 2011
Note: FM = Farmer's Market.
Breakfast theory: I've known for years that I cannot start my day (break my fast) on "continental breakfast", or on a high carb meal, or worse yet, pastries and donuts. Without a start of protein, I am just dizzy an hour or two later. Dizzy almost in a slightly inebriated way. If I'm going to be inebriated, it's not going to happen at breakfast time. The only higher carb breakfast my body will tolerate without including out and out proteins is real (not instant) oatmeal, to which I always have added some real milk.
Before I started my nutritional plan last fall, my breakfasts would include eggs, cheese, toast. Occasionally bacon but then as now it is not an essential. Veggies, then as now, will sometimes sneak in. Grapefruit in season as well. This month, there will hardly ever be cheeses and there won't be toast. Or oatmeal. And grapefruit is not in season.
July 4th Foods (DAY 0):
B: Smoked salmon appetizer:
(I'd made lettuce/smoked salmon wraps for a party on the 3rd, but there was a little left over that didn't make the journey)
-- ~ 1 tablespoon Philadelphia brand cream cheese with fresh dill and capers and chopped up bits of smoked wild sockeye salmon (CostcO), plus maybe a full half slice more -- this finishes up the cream cheese portion of what remained). Cream cheese, btw, is off the food plan for the rest of the month; but I don't believe in waste when it can be helped.
-- 1 poached Farmer's market chicken egg with a little sea salt.
-- 2 slices bacon, Applegate nitrite free, fried and patted dry of its grease. (Until recently, I'd been following recommendations and using the microwave for bacon, but recently I've heard that one should minimize microwave use (since I don't ever put plastics in there -- bisphenol A -- I'm not sure if the recommendations against using a nuker at all are a fad or for real), but in any case bacon DOES taste better from the skillet, and you can observe the done-ness better, so I simply use a splatterguard and pat them dry really well, which in any case you'd probably want to do.
Grilled up a batch of chicken (one whole, cut up) and veggies (7 crimini mushrooms, 1 zucchini, 1 small yellow squash, 2 shallots -- chopped and on skewers) on the charcoal grill. Chicken had been marinated in Pinot Grigio wine, balsamic vinegar, garlic powder, ground pepper. Veggies in wine, garlic powder, ground pepper, pinch of salt, oregano, savory, and tarragon (all dried ground). Veggies fit onto two and a half long skewers. The zucchini and squash are local foods bought from the supermarket.
L: 1 drumstick, one breast, one veggie skewer.
D: 1 drumstick, one wing, one breast (drier bits shared with cats). I don't really care for chicken breast. I eat some for form's sake.
JULY 5th (Day 1): Meatless "Monday". (First workday of the week, okay?)
B: One duck egg and one chicken egg fried in olive oil with spinach and 21 Seasoning Salute (Trader Joes).
L: Salad: Red leaf lettuce (local grown bought from supermarket), spinach leaf (organic but unfortunately probably grown in over-irrigated southern California), the veggies from the half-skewer, sun dried tomatoes, garlic scape (chopped fine, and from FM at the end of June). From work, I added in a little bit of mayo-free cole slaw, which alas turned out to have some level of sugar in it. Dressing: lemon juice.
Went to bed early and didn't do dinner.
I'm already not eating beef from restaurants except at those few which do grass-finished beef. I don't trust chicken breast served out to be moist enough, not without being gooped up with stuff I would rather not eat right now. So I tend, with the exception of a little pork here and there, to be either a vegetarian or piscetarian when I hit restaurants. There are certain exceptions -- my first visit to a Brazilian meatery, which was touted as first-class in that genre of food (and it was) led me to eat their beef, for the cultural experience. As far as carbs go, once a month I may do pizza (not this one, however). I will occasionally buy real bread (or make it, if I'm going somewhere where I can share most of it), but again not this month, not with the gluten-free test goal. If some place is decent enough to have Yukon Gold potatoes on the menu, I'll likely have some. You can keep your ubiquitous russets!
Anyhow, tonight I'm headed to a second-rate Italian restaurant in the area, and I already know nothing will entice me towards the pasta, the beef or the chicken. And I'm pretty certain the tomato sauces are lathered in sugars and the white sauces will be lathered in starches. I try to surf online menus before I eat out at restaurants. There are some options.
B: a few thin pieces of salami/sausage (from Dietrichs, Pennyslvania Dutch "deli" along route 78) topped with a little horseradish cheddar cheese, melted. One fried FM chicken egg plus a little of my lunch that didn't make it into the container for lunch...
L: stir fried this morning: snow peas (FM), onion (FM), cremini mushrooms, yellow squash (local), a couple of olives, a smattering of olive oil and a "Spicy Thai" pesto collected last fall from a merchant at a FM, and frozen until now. This meal is nuked for lunch food.
Snack: chicken wing and a few olives. Didn't want to pig out on bread before the food arrived, and we weren't going to get there until 7 pm.
D (Restaurant): Italian restaurant, I ordered no bread or pasta.
Mussel appetizer cooked in a light white sauce without starch or overt sugars, but plenty of garlic. Excellent.
Calamari salad over leaf lettuce with vinaigrette. So-so.
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