Wednesday, February 01, 2012
I don't know if it was the weather, not enough veggies in the last 2 months since our garden hasn't been producing, the fact that I was exposed to my daughter's cold, dealing with the exposure to mercury from amalgam fillings as they are removed.
I ran even slower today than usual and cut my run on the treadmill down to 3 miles from the 5 miles that were planned. Average speed was 4 mph with average heart rate of 134 on the treadmill with incline of 2.
Mile 1: 4.2 mph
Mile 2: 4.0 mph
Mile 3: 3.8 mph
Other possible reasons I can think of are low thyroid function, lack of daylight, running at too high a heart rate, body adjusting to wheat and gluten-withddrawal.
Given that I have not improved in my running speed for quite a while, since late Novemenber, I suspect that mercury toxicity, having less daylight and not getting enough raw veggies and fruits and/or running at too high a heart rate for the amount of stress my body is handling are more likely the reason.
What I can do short-term is to lower my target heart rate to 130, eat more fruits and veggies, and add some foods that help with chelation of heavy metals. Today I started with a good serving of Cilantro.
Overall I ate a lot better today since I was home.
green tea with a little raw honey
yoghurt, banana, cranberries, cashews
Snack after my run: 3 pieces dark chocolate
big salad with alfalfa sprouts, shredded carrots, pumpkin seeds, 1/2 avocado, dressing made from olive oil, apple cider vinegar, sesame oil, garlic
a few corn chips and a couple of slices of turkey breast
Afternoon Snack (lunch did not hold me more than 3 hours):
3 dried figs, 1 apple with 2 Tbsp. almond butter
Dinner: brown rice and bean casserole with cojack cheese on top
broccoli w/onions, stir-fried just until thawed and warm
salsa wiath lots of cilantro
I'm giving up on even estimating calories, since I won't eat less than what I'm hungry for anyhow.
I watched a good program on the Dr. Oz show about heart disease prevention in women today. It was very relevant in explaining that the signs in women are much more subtle than in men and can easily be mistaken for minor discomfort. If you know you are at higher risk for heart attack please watch this.They actually showed him performing open-heart surgery on someone, amazing but scary.
He showed a new blood test that is more reliable in predicting heart attacks than Cholesterol checks. It measures inflammation and I believe it is called C-RP test or something like that.
I was also reading the chapter in "Wheat Belly" about the connection of high carbs and heart disease. There was some info there that the author claims is not known to 98% of physicians, or at least wasn't known at the time the book was published.
An important distinction was made between different types of LDL cholesterol, one kind being much more harmful than the other and the fact that it is carbohydrates, not fat in the diet that will increase bad cholesterol in the blood.
So much for today,
Tuesday, January 31, 2012
I burned about 500 calories walking/jogging with dogs today.
Total calories from food were about 2100.
Breakfast was an oat/chocolate chip cookie, full-fat plain yogurt, a nut/dried fruit bar
snack: hardboiled egg, sugar snap peas
lunch corn crackers with 2 slices turkey breast and 1 avocado
afternoon snack: fruit salad, chocolate sesame bar
dinner: radish greens, brown rice turkey breast
I was away from home most of the day and that made eating regularly a challenge.
I'm going to sit down and watch Biggest Loser. I'm not hungry and will just have a cup of tea.
Monday, January 30, 2012
After getting a lot less sleep last night because of the wind I was not sure how that would affect my running.
I ended up running 5.5 miles as planned, speed 4.2 mph, on the slow side for sure, and I felt hungry for carbs half-way through the run. I'm wondering if that is just the power of suggestion or maybe some wheat withdrawal. Pulse was at 132, on the low end.
I also did some walking with the dogs and ended up burning about 1000 calories total through exercise.
Breakfast was full-fat yogurt, blueberries, banana, ground flaxseed, pumpkin seeds, about 600-700 calories.
After the run I had very little time so had a coconut water and a few tablespoons of vanilla ice cream, about 200 calories total.
In the late afternoon I got hungry and made myself a 3 egg omelett with radish greens, cooked in coconutoil, some rice crackers with hummus, total calories about 800.
At dinner time I had a pear and a big mug of mint tea with honey, some almond butter and an apple, calories about 300, total for the day about 2000
I'm not hungry for any other snacks.
Monday, January 30, 2012
I've read several more chapters of the book "Wheat Belly" and learned that about one in 133 people in the US (and other wheat eating countries probably) have celiac disease but only 10% are diagnosed. Only about half of them have the more typical symptoms of gastrointestinal cramping, diarrhea etc. the other half have anemia, migraine headaches, arthritis, neurological symptoms, infertility, short stature (in children), depression, chronic fatigue or later in life gastrointestinal cancer.
Another interesting piece of info from the book was that the author recommends against eating special "gluten-free" products like tapioca starch, potato starch, rice flour etc. because while these things are gluten-free they are extremely high on the glycemic index and are a very bad idea for people who have diabetes or want to lose weight. When I talked to a friend who is diabetic he informed me that diabetics who desperately need sugar because of risk of insulin-shock can be given french fries or other potato starch.
My second wheat and gluten-free (I'm not eating barley or rye either) day went well.
My breakfast yesterday was a big bowl full of plain full-fat yogurt with apple, banana, walnuts and rolled oats.
Lunch was a some chicken breast, green beans and a few raisins for a sweet treat.
In the afternoon I got hungry, probably because my lunch was slightly rushed and was pretty low in calories for what I typically eat. My afternoon snack was some kale salad, bought at the food coop, and a full-fat cup of vanilla yoghurt (18 grams sugar) .
We only had dinner a little late and I was getting hungry. I had 2 fairly big crepes made with buckwheat and corn flours filled with two thick slices of pepperjack cheese and a bowl-full of mixed sprouts. After dinner I felt like fruit and ate a satsuma orange.
Again no desire for sweets or anything else after dinner.
I drank lots of green and herbal tea throughout the day along with water.
Again I only got minimal exercise in because of time constraints and weather. About 1 mile of running and another mile of walking (if you count the half mile through the mall).
Today is my day off so I'm hoping to fit more exercise in. After a very windy night that kept me up for a couple of hours I'm hoping to get a good run and some extra walking in today.
Sunday, January 29, 2012
It was pretty easy so far. I stepped on the scales yesterday morning and my weight was down one pound to 139. So this will be my baseline.
I started out with buckwheat pancakes made with buckwheat flour, duck eggs and milk, and added blueberries, a teaspoon of honey and walnuts as well as a cup of green tea.
Lunch was on the late side, away from home, but I decided to eat slowly. A cup of homemade- type Chili with grassfed beef, organic black and kidney beans and corn and tomatoes, served at our local food coop. After lunch a cup of decaf with lots of half-and half. My daughter and I shared a gluten-free brownie mid-afternoon on the way back home and when I got home I had a little plain full-fat yoghurt to make sure that the sugar did not lead to an insulin spike.
At night I found out to my surprise that I was not hungry. This is very unusual for me, especially after having had some sugar hours before. We started watching a movie and around 8 pm I decided I'd better eat something or I'd get really hungry shortly before bedtime. I had a cup of tea and a small bowl-full of raw sugar snap peas. That's all, just something to crunch on. I went to bed around 9:30pm not feeling hungry at all.
Can't wait to see if that was coincidence.
This morning I noticed that my feet and lower legs did not feel slightly swollen for the first minute after getting out of bed, something that I had attributed to the running I am doing. After this I read in one of the posts on the "Wheat Belly" group that someone else mentioned swelling in the legs going away.
My weight was down about another 1/2 pound this morning but much too early to draw conclusions, since I did not eat much dinner.
I should add that I did not do so well in the exercise department yesterday, only 1 hour of walking instead of two. I guess I'll call that my rest day.
Planning on a shorter run today, probably 5 miles if it's not too windy.
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