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Very slow run on the treadmill - my body is getting used to low-carb

Wednesday, February 22, 2012

At least that's what I have to assume. I expect to be slower on the treadmill, but not that much slower. It could also be that my body is fighting off an infection since my husband has been sick recently.
Today I only ran 3 miles on the treadmill because the weather was very cold and windy. I already realized during my warmup that I was much slower than usual.

Mile 1 4 mph
Mile 2 3.9 mph
Mile 3 3.6 mph
Total time for 3 miles was about 47 minutes, average heart rate was 134, I was pretty tired after 3 miles and did not feel like running any longer. It all felt more like a 10 mile run.
I have since read in Peter Attia's blog "My pet peeve" that it can take several weeks for your body to adjust to low-carb eating and he answered me directly later in the day and said that it took him about 12 weeks to completely adjust his workouts to ketosis. I'm not even sure that my body is in ketosis so far. But still, this may mean that my next half-marathon will be quite slow, but that's ok, losing belly fat is worth the patience that it takes for health reasons alone and there is always another race to run later in the year.

I'm finding it easier all the time to think of new recipes to try. Today I made some more ice creamfor dessert from heavy cream, almonds, almond oil and vanilla. It's very tasty without sweetener because almonds are naturally a little sweet. My family like it, too. We each had one small piece of very dark chocolate on top.
Dinner was ground beef browned with onions and tomato sauce and a big green salad of different lettuces with apple cider vinegar and olive oil. My family had some brown rice pasta with it and I looked at it and wondered why I liked pasta so much before.
This way of eating is easy because none of things I am staying away from I miss.

  
  Member Comments About This Blog Post:

MAGGIE101857 2/22/2012 6:51AM

    We have been eating much less pasta and substituting spaghetti squash in it's place. Our one weakness is Meg's 3 cheese mac...have to say we love that recipe!

You are doing so well with this new way of eating - and your blogs about the journey have been so interesting! I'm really enjoying them and learning much from you. emoticon for sharing!!!!

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KANOE10 2/22/2012 6:36AM

    I am glad your low carb eating is going well. You really can find wonderful recipes that are low carb and will find yourself enjoying your meals! I have been doing low carb for so long that I can't remember if there was an energy loss initially. Right now my energy is the highest it has been in years.

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A proper response for Dr. Oz concerning low-carb

Tuesday, February 21, 2012

This speaks for itself:

waroninsulin.com/nutrition/my-pet-pe
eve


This link also includes a link where you can read about the talk between Dr. Oz and Gary Taubes.



  
  Member Comments About This Blog Post:

DEC2DEC 2/22/2012 11:09AM

    I love that blog! Thanks for posting.

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ORGANIC811LFRV 2/21/2012 3:14PM

    In the raw community especially there is a debate between high fruit/carbs/low fat and low carb. People succeed differently. I know for me low fat and moderate carbs works wonders for me. That being said we must decide for ourselves what works best.

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KANOE10 2/21/2012 1:17PM

    Thanks for this info. I checked out taubs'blog on you tube..watched a few more. He is articulate and compassionate. I liked an Oz show with Ornish, Taub. and The American Medical Association.
Thanks so much for the info. I like the War on Insulin words! emoticon emoticon

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Quick and Easy low-carb and vegan soup and a great link

Monday, February 20, 2012



Coconut Curry Vegetable Soup

This soup was not planned as a vegan meal. My husband likes meat but he forgot to buy some at the grocery store. So the soup turned into a vegan dish, my first low-carb and vegan soup experiment:

2 packages frozen California mix (broccoli, cauliflower, carrots)
thaw in 1 cup boiling water in big pot
1 large can tomatoes
6 ounces crimini mushrooms
garlic, turmeric, Bragg's "soy sauce" or sea salt, cilantro, hot pepper sauce, curry powder to taste, simmer for about 10 minutes, then add
1 can coconut milk, simmer for a few minutes. Serve.

This was enough for 4 people in spite of the fact that we both ate two large bowls full. I made it pretty spicy and we both gave it two-thumbs-up. Meat would not have added anything other than protein, really.

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I also stole this link from JUSTBIRDY'S sparkpage which is of a truly excellent blog :
waroninsulin.com/

This guy is a medical doctor and is a very clear thinker. Highly recommended. emoticon

  
  Member Comments About This Blog Post:

NDTEACHER1 2/21/2012 11:10PM

    I'm going to try this. Thanks for sharing.

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STESSOUTCHICK1 2/21/2012 9:42AM

  OOOOO YUMMY! When I go to add blog
nothing Changes. so is there another
way to blog? LOL Sometimes I cant
even go visit my friends. Good grief

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ECOMUFFIN 2/20/2012 11:39PM

    That looks yummy!
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5 days on low-carb - thoughts and feelings changing

Monday, February 20, 2012

Today's blog is not about facts but about how the experience of eating very low-carb (50-60 grams of carbs/day) has changed the way I feel and think about my food.
Because I'm trying to observe my own emotional response this blog may not make much sense to others and there will definitely not be any logical order. I'll have to see where it's going.
I've noticed that it helps me overall to feel better if I focus on the tremendous number and types of foods that are good for me to eat. I could come up with over 50 different vegetables in all colors, at least 20 different fruits, at least 20 different seeds and nuts and the oils and butters of these. I can also enjoy eggs, all kinds of dairy products including milk, heavy cream, yogurt, kefir, sour cream, soft cheeses like feta, quark, hard cheeses like cheddar, gouda, cheeses with healthy molds like blue cheese, brie and camembert.
And then there are meats. I have limited myself to grass-fed beef, buffalo, chicken and lamb mostly because of availability.
There are also an endless number of tasty herbs and spices. Some of my favorites are rosemary, turmeric, mint, curry, turmeric, garlic, parsley, basil, chili pepper, sesame seed oil, cinnamon, sage, lemon grass, thyme, dill and chives. And then there are mushrooms, a whole food group to explore by itself.
For sweeteners I use Xylitol or coconut sugar (both sparingly) since both are fairly low-glycemic. When I want to have something bread or cake-like (not felt the need yet), I know I can use almond flour or another nut flour and/or flaxseed meal and use raw vegan recipes that mix the ingredients and use a food dehyrator instead of an oven to keep from destroying too many nutrients.
Occasionally I think about the fact that staying low-carb would mean to never have a regular pizza again or a nice crusty bread as a base for butter and cheese. These things still hold some attraction for me, but not so much that I can't resist them fairly easily. Just thinking about where my insulin levels go after eating them and how these insulin levels will help shuttle a lot more of the calories I eat to my fat cells helps me to pass up the bread. I may try to make a pizza-type crust soon with nut flour and top it with all the same yummy toppings I love including spinach, onions, lots of tomatoes, cheese, maybe some ground beef. Having to make it all from scratch will take some time and will make it a very special treat. It will taste different than pizza made from wheat dough but it may be much better.
I did find over the last few days that it's hard for me to limit the amount of fruit I eat. To keep my carbs down to 50 I can't have more than one serving of fruit (1 apple or some blueberries) and sweeter fruit is out. This morning I really wanted a banana with my cranberries and yoghurt so I found the smallest one I could and made sure I had lots of nuts and yogurt with it.
I have noticed that when I get hungry with this way of eating it feels very different. Without my blood sugar crashing, the need to eat is there but it's not as urgent. I can and often have to continue working for a while, if for no other reason than the fact that I actually need to take the time to prepare a meal before I can eat. Sometimes I will just have a few nuts in between. Some of this is caused by lack of planning. I mostly have been eating just 3 meals a day but the last 2 days I needed a snack when I ate less at a meal than my body needed because I had too little time for my meals.
I am missing having Chili a little and think that I may make some Chili with veggies and meat but without the beans very soon.
In winter hot soups are much more appealing to me than raw veggie salads which is what I usually had for lunch this week. I've always added dairy and/or meat and nuts to the salads but still would have preferred something warm. I suspect that my blood pressure may have been a little lower than usual on 2 days. It's usually on the low side anyhow so increasing my salt-intake a little should solve this problem.
I don't think I ever want to give up desserts completely and don't find this necessary. Two days ago I made some low-sugar banana nut ice cream with just heavy cream, banana and walnuts. It was mildly sweet and the whole family enjoyed it. We topped with chocolate sauce made with 85% cocoa chocolate and a small amount of coconut sugar. Next time I want to have dessert I'll try to make chocolate mousse with similar ingredients.
At the moment I'm leaning towards staying at my current carb level (50-70 grams/day) until my belly fat is gone or for at least 4 more weeks but I will reevaluate depending on how I feel and what my energy level is.
After that I will slowly increase my carbs a little every week to see how much I can increase carbs without gaining any fat/weight back. It might be nice to occasionally have some tropical fruit and maybe even a skin-on potato. I can even see that I would have small, occasional amounts of gluten-free grain or of sugary treats at social functions without worrying about it.
I will definitely never eat wheat of any kind again, not any more than I would smoke cigarettes, and I know I won't miss it at all.
One thing that I want to explore some more is how the nutrient profile of sprouted seeds, grains and beans changes and for how long these have to be sprouted to reduce carb content the most. Right now I have some teff seeds sitting in a jar sprouted that look like a miniature green lawn of the very short type you see on golf courses. Maybe my ducks would like this over a simple bluegrass and ryegrass lawn, LOL, and it should look very pretty.

This whole low-carb thing is really a lot of fun as long as I focus on what all I can do instead of focusing too much on the few things I'm giving up.
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I see how it would be totally possible to eat very low-carb without animal products or with mostly animal products depending on personal choice and the availability a food where you live.

  
  Member Comments About This Blog Post:

ELECTRALYTE 2/21/2012 9:53PM

    I love this blog! I have so much to learn and so many questions. You answered many here. Thanks!

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HOUNDLOVER1 2/20/2012 9:36PM

    Thanks for mentioning the cauliflower pizza crust. That sounds yummy! I still have not taken the time to explore many paleo or Atkins recipes.

Birgit

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JUSTBIRDY 2/20/2012 8:56PM

    Try the pizza with the cauliflower crust. Regular pizza just doesn't appeal to me anymore. I still love the taste, but it's the gift that keeps on giving if you know what I mean.

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MYLADY4 2/20/2012 8:47PM

    I make a pizza crust with cauliflower and mozzerella cheese that's pretty good. Also google oopsie rolls, those are pretty good too.

Low carb and gluten free is not really that hard, just takes a little more planning.



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HOUNDLOVER1 2/20/2012 8:06PM

    Rosewand,
I guess if you do HIIT then higher carbs are necessary and I'm glad it works for you. I just read a book about this and know many people love the high that sometimes comes from HIIT. I've tried it for a few months and absolutely hate exercising at high intensity/high heart rate but love long, slow workouts like running outside for which low-carb works great. I guess we are all different in what works well for us, LOL.

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ROSEWAND 2/20/2012 7:23PM

    If you want to lose belly fat and shrink your waist,
look into the benefits of high intensity interval training.
I do not have the link, but there was a good article
on some current research on the topic at the NYT
website last week.

I have been doing HIIT for nearly four years and love
it. It is hard, but amazingly rewarding. It is only
necessary to do HIIT two or three times each week.
In fact, that is all that you should do it and then
for less than 30 minutes including the time between
intervals.

As I was losing weight, my waist shrunk from 35" to
25" where it has remained. And as you know, I eat a
normal carb (50-60%), but low glycemic diet. I eat
only small amounts of fish, no meats, mostly
vegetarian sources of protein. I should also add
that I am well past menopause when it becomes
even harder to shrink our middles down to waspy
waists again.

My waist and my weight are what they were when
I was in eighth grade. HIIT has truly been a miracle
for me.



Comment edited on: 2/20/2012 7:31:05 PM

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HOUNDLOVER1 2/20/2012 6:34PM

    Thanks for the feedback. I expect my weight loss to slow down to about a pound/week because my thyroid is still slowing my metabolism a little. Some of this weight loss may be water rather than fat. In my experience slow is good. If and when I reach 130 I will reevaluate based on what I see in the mirror if I want to set a lower goal weight or just ignore weight completely and focus only on inches at the waist.
I know that once I start strength training again I may gain weight as I gain muscle which is fine.

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TAMPATINK67 2/20/2012 6:02PM

    I noticed the change in "hunger" as well, in fact - it took me a good 2 weeks of low carbing (after cravings were gone) before I could identify the difference between my sugar cravings and actual "hunger". It feels good to re-learn my body and it's signals.

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SOFTBALLNUT13 2/20/2012 6:01PM

    Congrats on your progress emoticon

I myself just started today a trial eating plan that eliminates breads, grains, rice, potatoes, pasta etc....and only getting my carbs from fresh fruits, vegetables, meat & dairy.

How do you manage to keep the carbs down so low...with just a removing the above items I can only get my carbs down to 120-150 per day on a 1300-1600 calorie day.

I will keep following your blog for your progress emoticon

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CONRADBURK 2/20/2012 5:51PM

    Watch your weight and see how much you are losing. Conventional wisdom says to lose one to two pounds a week. Being patient will pay off with achieving your goal weight. You only have six pounds to lose to get to you goal weight of 130 pounds!
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Interview of Gary Taubes by Dr. Oz

Monday, February 20, 2012

I had hoped to write some more about my thoughts concerning "Why we get fat" by Gary Taubes but did not have the time. Instead I want to give the link for this interview in 2 parts:

part 1 www.youtube.com/watch?v=lMUGUZ3EEEo&
feature=related


part 2 www.youtube.com/watch?v=Sbw_8vRvbg0&
feature=related


The surprising thing to me is that Dr. Oz seems to have gone in a different direction by now, teaming up with Weight Watchers.

  
  Member Comments About This Blog Post:

EILISH99 2/20/2012 4:53PM

    I listened to this last year, right before watching Taubes on droz's program. And the two approaches were so completely different. Of course the tv program was much more dramatic (over the top, ridiculously set-up) but it sure highlighted the fact that droz had NOT read the book himself. Especially when he did his day of following the "diet". All his staff did was follow exactly what was the one day menu example from the book. They also appeared to make the food look as unappetizing as possible. But then, droz is like nancygrace - he's right because he says he is.

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CONRADBURK 2/20/2012 4:16PM

    Thanks for sharing the interview with Gary Taubes. I listened to it and enjoyed it. I am still reading "Why We Get Fat" and enjoying that too.

Spark on!
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MARTHASPARKS 2/20/2012 2:57PM

    Strange when you get someone talking out of both sides of his mouth, isn't it. I haven't listened to these interviews yet, but i have seen Oz waffle before. Is it the money or is it his openness to consider that many paths lead to the same goal?

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TAMPATINK67 2/20/2012 11:14AM

    Good interview - where Gary almost seems or has been accused of being anti-carb, my learnings have led me to be more anti sugar, processed carbs/grains and/or any hi glycemic foods that would kick up the insulin (store fat).

I don't have a problem (and in fact enjoy) retaining the low glycemic index veggies and small quantities of fruits still in my diet.

As for Dr Oz, I appreciate the information he brings forth - but he's part of the media cycle and always has to identify the next topic for the next show. And regardless of if we agree, Weight Watchers probably has one of the "best tack records" of helping people loose weight (maybe not keep it off - but show me an organization with a better track record???)....

Where Taubes is more Atkins-esque, we also have to remember that this low carb/sugar diet only offers these potential "benefits" of weight loss and other health advantages if you truly follow the diet. And the "diet" failed for many people who were not willing to do without the bread, croutons, candied pecans, BBQ sauce on the meats, etc. Given today's SAD and the hidden sugars found in most processed foods, it is a difficult and "highly cerebral" process to really eat this way (low glycemic) 24/7 in America....

But to those of us who do eat this way 24/7... It is also highly worth it!


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ORGANIC811LFRV 2/20/2012 8:29AM

    I've book marked this for later listening.

As to Dr Oz promoting WW, I'm fine on this. WW is a good program for most people going from a SAD to more of a plant-based program.

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JANETELIZABETH1 2/20/2012 3:54AM

    This is a very complex subject and clearly individual, not one size fits all. People and medics need to be educated, thanks Birgit.

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JUSTBIRDY 2/20/2012 1:09AM

    Jimmy Moore discussed this on his show or blog somewhere. Dr. Oz was pro-Taubes on the radio, but then attacked him on the TV show.

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JUSTBIRDY 2/20/2012 1:08AM

    Dr. Oz goes towards the people with the product placement money, thats for sure.

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