HOUNDLOVER1   17,734
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My first "speed" workout

Wednesday, June 13, 2012

I decided now that my weight is close to ideal at 131 lbs. , my eating habits allow my body to feed my muscle cells rather than my fat cells, and my running form as well as my endurance base are established there is no reason not to start a little speed work to eventually allow me to run faster even for half-marathons, my favorite distance so far.
I have never felt confident running faster than at 6mph on the treadmill so I decided to ease into it today.
I started with running for 15 minutes, increasing my speed at 0.1 mph every minute, from 4 mph to 5.5 mph with my heart rate ending at 156.
After that I did some strength training and stretching and at the end tried a few faster, still below sprinting intervals.
I started walking at 3 mph, then 1 minute at 6. mph, 1 minute walk break, 1 min. at 6.5 mph, 1 min. walk break, 1 min. at 7 mph, 2 min. walk break, 1 min. 7.5 mph, 2 min. walk break, 1 min. 8 mph, 2 min. cool down. I am a little worried about going faster on the treadmill so may do this on an outside track in the future.
I will still do at least 80% of my workouts at Maffetone heartrate, around 134 bpm and will build up my endurance again.
I'm hoping to run a 5 K in August under 30 min. this year and also to enter a trail half-marathon in early October which will require me to do more hill running.
I am also getting back into swimming regularly and doing some stretching to increase my flexibility for ballet and ice skating this fall.

  Member Comments About This Blog Post:

CINDYTW 6/14/2012 10:58PM


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SUNNYWBL 6/14/2012 12:51AM

    One way I used to up my speed years ago was to get speed tapes at higher 'beats per minute'. All you have to do is match the speed on the tape. You could either get steady speed tapes or ones that went from lower to higher speed and then back again. I imagine they must have something similar for MP3 players. I used to get them on sportsmusic.com.

emoticon emoticon emoticon

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FREELADY 6/13/2012 10:55PM

    This is exciting. I love the scientific, orderly way you approach it.

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GOPINTOS 6/13/2012 8:52PM

    Well done!


Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team

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KRISZTA11 6/13/2012 2:54PM

    Sounds great!
Looking forward to hear how speed works for you.

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MYLADY4 6/13/2012 2:19PM

    Great plan

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JENN03275 6/13/2012 2:11PM

    Sounds great!!

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GRACEMCDOG 6/13/2012 2:05PM

    You rock, Birgit! emoticon

Just curious. How tall are you? I've been wondering where I will decide optimal weight is. I'm thinking somewhere in the 130-140 range. I was under 120 when I was younger but my muscle mass suffered from that. I'm 5'8". I'd like to get the upper body strength I've never had. Imagine...maybe I'll do my first chin up at the age of 65. Wouldn't that be a HOOT???

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GORIANA 6/13/2012 1:53PM

    sounds awesome.

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Whose eating "gluten-free" foods?

Saturday, May 26, 2012

Well, you may want to rethink that. Regardless if you are trying to avoid wheat, gluten, or insulin spikes, so-called gluten-free foods are a really bad idea. In his blog of 5/22/12 Dr. Davis, the author of "Wheatbelly" explains why:

Just today I convinced myself that a gluten-free brownie isn't so bad. I knew better, of course, but I think that next time I'll eat some nuts or some dark chocolate instead.

  Member Comments About This Blog Post:

JANNEBARN 6/6/2012 8:47PM

    I have a friend who is celiac and she is heavily into GF 'products' and my word, she is ballooning like nobody's business. Now she is doing Weight Watchers. Unfortunately she is not the kind of friend where I could suggest she drop the GF carbs... sigh.

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BAILEYS7OF9 5/29/2012 12:00PM

    Not all GF foods are made w/ the 4 flours he listed. I find his blog to be very misleading, not 100% truthful.

I also do not consume GF Processed foods as the calories are out of this world! I'll eat them occassionally, like bread. I have 4 slices at 45 calories each on weekends.

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2BFREE2LIVE 5/28/2012 11:06AM

    I eat gluten free but do not buy any processed foods as they can be worse than the non gluten products in the amount of calories and sugar that are in the food.
I eat a clean diet free of gluten and sugar. Fresh lean meats, veggies and fruits I always feel better eating a healthy diet.
Best wishes on reaching your goals. Sandy

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MRS.CARLY 5/27/2012 9:37PM

    I just stick to naturally gluten free foods! I have a hard time with anything processed, even the gluten free stuff!

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JAZZEJR 5/27/2012 11:39AM

    The appetite regulation benefit seems good, but I just can't stick with these very restrictive diets for long. I'm sure I could if the products were causing a disease. Otherwise, counting calories is restrictive enough!

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ARLENE_MOVES 5/27/2012 10:54AM

    No 'gluten free' foods here. No need for them -- loose the gluten, loose the desire. Works for me!

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CARRIE535 5/26/2012 12:03PM

    I'm not gluten free, but my hubby and 3 of my kids are! My husband was so sick and underweight when he was diagnosised that he gained 20 lbs after he gave up gluten! It's a hard diet to follow, but worth it for them. And much easier to find foods for them at the store now.

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WOUBBIE 5/26/2012 11:57AM

    A co-worker's mom has celiac - I'll have to pass this link on to her. Thanks!

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CINDYTW 5/26/2012 10:17AM

  I do try to avoid the substitutes usually. When I have a craving I do eat some but not often.

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LILY_SPARK 5/26/2012 9:06AM

    YES! You know I'm Celiac but I've "found" a source (it's over 100mi away but so is almost everything else) for gf breads.

Ruh roh. I swear to you, the only "bread" I really ate was on a Subway sandwich once a week and those evil rolls at Red Lobster ONCE A YEAR (oh, and about once a year at Souplantation, I'd eat about 5 minimuffins) before the Celiac diagnosis.

They should tell me that I can never eat celery cos I'm also supposed to avoid TONS of fruit and veg (no citrus, no nightshades, nothing raw...) for a different medical reason. Guess what I've been eating 2 weeks straight? TOMATOES! It's like telling me "never" is a guarantee that I'll fixate. emoticon

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REJ7777 5/26/2012 7:26AM

    Thanks for the link. Great to know!

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BEAGLEMAMA2 5/26/2012 6:09AM

    Sometimes when I eat gluten free I crave that food even more! So now I'm thinking there is something in that particular food that triggers me.
Thanks for the info!

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KRISZTA11 5/26/2012 1:54AM

    Very true.
Eating gluten free, sugar free or low calorie junk food is not a good idea, usually they have some other unhealthy ingredient to replace another, or simply lack good nutrients.
It is better to chose healthy, unprocessed food, lots of vegetables and fruits - Spark People Super Food list helped me a lot to chose many I never ate before and now I love them, like oatmeal and yogurt.
Now my only "x-free" food is one sweetener tablet in my morning oatmeal, and one diet coke every 2-3 weeks.

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DOGSHOETAT 5/26/2012 1:43AM

    I don't really know a lot about this (and certainly don't want to offend anyone) but I feel the whole "gluten-free" thing has gotten way out of hand. I know there are people who have legitimate health issues but it almsot seems like it's trendy to avoid gluten these days.

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Playing with our food - a really weird dinner

Friday, May 25, 2012

Today we ate the strangest dinner I've had in a long time. I did not feel like cooking so I pulled out a bunch of things that were relatively low-carb and we had a Sushi-making party. We don't usually eat Sushi, definitely not the type with raw fish.
So this one was different. In addition to sheets of Nori (a kind of seaweed), we had hard-boiled duck eggs, Bergenost triple-cream cheese, carrot sticks, avocado slices, hummus, cream cheese and cooked Sauerkraut. We experimented with all kinds of combinations to make Sushi rolls and found a number of them surprisingly tasty.
This was better than any dinner with rice, potatoes or pasta, and much lower in carbs. emoticon

  Member Comments About This Blog Post:

FRAN0426 5/26/2012 3:15PM

    Sunds like you had a great time doing your own food meal and interesting too

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HOUNDLOVER1 5/26/2012 12:03PM

    I have to admit that these were NOT neatly wrapped Sushi-rolls, more like 5-year-olds making Sushi-rolls, LOL. It got us in touch with our food, literally. How does mashed avocado compare to sliced avocado; how easy is it to spread cream cheese on a sheet of nori; how does liquid (from the Sauerkraut) change the consistency of the nori etc.

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WOUBBIE 5/26/2012 11:59AM

    My kind of cooking, though definitely not ingredients you'd find in my fridge in general! (My kids claim that I'm the best "leftovers chef" out there!)

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HEALTHIERKEN 5/26/2012 11:34AM

    Intriguing blog title--pulled me right in : )
Sounds like you had all kinds of fun and ended up with a really nutritious meal.

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REJ7777 5/26/2012 6:58AM

    That's a very interesting meal. I'm kinda wondering how you put it together. (Ex.: how you used the Nori, how you served the cream cheese (dip for the carrot sticks?)) Anyway, sounds delicious and nutritious! emoticon

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HICKOK-HALEY 5/26/2012 3:26AM

    Experimenting can be fun, especially when the food turns out tastier then one would have thought. Good for you! emoticon

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I.M.MAGIC 5/26/2012 1:38AM

    Sounds like fun! LOL

I'm with you on the sushi... it's fine without the raw fish! LOL I have a hard time chewing Nori (my teeth are "charmingly mismatched" LOL) so I do this experiment of yours with the low carb low sodium tortillas--though I do love California rolls, with crab and avocado and cucumber...

And you're right, some of the oddest combinations can be very tasty indeed! LOL

emoticonon sharing your "Pioneering spirit!"

Kathy emoticon

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GRACEMCDOG 5/26/2012 12:27AM

    I love eating that way when I don't want to cook. But I don't keep nori on hand because I've never made sushi. I have pickled ginger and wasabi, though. :-) I think your combos sound really yummy. Duck eggs are awesome. We've been having one for breakfast sometimes.

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SUNNYWBL 5/26/2012 12:19AM

    Why did you have duck eggs in your fridg? emoticon

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HISTORYRUNNER 5/26/2012 12:18AM

    This is so creative! I can kind of imagine the combination of flavors ... the sauerkraut would make the real difference, I think, by adding a tangy edge to the softer but flavorful cheeses. The carrots, in contrast, would be sweet and provide a nice crunchy texture to offset the softness of the other ingredients. And total nutritional value must be pretty good - lots of proteins, fats, and the good stuff that seaweed has (iodine and vitamins, right?).

I can guarantee you that you were the only family in America - maybe the world? - to have this particular combination for dinner tonight. Maybe ever in human history.

Can't wait to hear about your next adventure with on-the-edge cooking! And keep having fun! emoticon emoticon emoticon

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Low-carb - a lifestyle to enjoy the benefits, not a diet

Wednesday, May 23, 2012

I was reminded several times this past week how many people still think of eating low-carb or eating primal, paleo, ancestral etc. as a diet, something that we do temporarily until the extra weight is lost.
But of course as soon as people go back to a "normal" diet, which really is very abnormal for our body they gain all or most of the weight back. High carb foods like sugar, grains and legumes will do the same thing that they did in the first place to make a mess of our bodies. Insulin levels will be all over the place, as will levels of various other hormones. Food cravings will return, leaving us nothing but will power to fight the constant urge to eat. For a while we will try to play mind games, drink a ton of water, micromanage out calorie-intake, count every move we make as exercise, trying to control what we can't control any more because it is impossible to fight this carb addiction.
The only thing that will work long-term to keep the weight off and to give us high energy levels to exercise is to skip most high-carb foods, get our carbs from large amounts of much lower-carb veggies and some fruit and dairy) and eat much higher fat levels that keep us feeling full. Insulin levels will drop again, cravings will stop, energy goes to muscle cells instead of fat cells, our body is getting closer to balance and feeling normal.
Low-carb is a life-style, call it low-carb, primal eating, paleo eating, ancestral eating, the basics are the same: cutting out large amounts of carbohydrates that were never natural to our diet to begin with, replacing them with healthy saturated and some healthy unsaturated fats (omega 3's and olive oil). The result is being able to enjoy good food without constantly thinking about and looking for the next meal, having plenty of energy throughout the day to exercise in ways we enjoy, not to lose weight but because we feel the strength in our body to do it that comes from providing healthy fuel. emoticon

  Member Comments About This Blog Post:

SUNNYWBL 5/25/2012 1:11AM

    I don't call it low carb eating, I call it eliminating simple carbs and upping my intake of complex carbohydrates.

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MYLADY4 5/24/2012 9:36PM

    So agree!!!!

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BEAGLEMAMA2 5/24/2012 9:32AM

    This is so true..I fell off the wagon and boy did I feel it! I'm back on track and this morning I'm feeling emoticon!

Had a pear and a string cheese for breakfast!

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FLEUR71 5/24/2012 6:14AM

  Yes low carb is wonderful and ive lost 30kg.enjouing new foods and to drink water water.
In some areas limited by choice as i live in a small country so can get very expensive.
I do have a few berries as i grow my own vegetables and some fruit.

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ADZY86 5/24/2012 6:07AM

    You are so right. I will never go back to the way I used to eat. Why would I?! Obviously there will come a point where we don't want to lose any more weight, at which point we'll just up the amount of carbs we get from veggies and low carb fruits, rather than rice, pasta, sugary rubbish etc. This in no way feels like a diet; in fact, quite the opposite. And I love love love it.

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KENDRACARROLL 5/24/2012 12:53AM

    Oh, I don't know. I've lost all my weight while eating plenty of carbs, both good and bad, and have been maintaining for many years now. I certainly strive to greatly limit processed foods, but by no means am i counting carbs. I guess each individual has to find their fit.

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ARLENE_MOVES 5/23/2012 10:26PM

    So true and so well said. Not a diet - just a wonderful way to enjoy life! My dh should be doing this but alas, he's not there yet. He wants/needs to eat often and I can go seemingly forever! I love it.

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CINDYTW 5/23/2012 8:45PM


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GOPINTOS 5/23/2012 8:44PM

    You are so right. When ppl ask me what I am doing, I basically say I have gone back to eating the way I was raised. Meat, lots of veggies, some fruit. The way it was before fast food and take out, took over.


Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team

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GRACEMCDOG 5/23/2012 6:50PM

    Well put, Birgit! I did a little test yesterday to see if I could tolerate a small amount of rice. BIG mistake. I had about 1/2 cup with a Thai curry because we were in town and had to eat at a restaurant and that was the least bad option. For the first time since I started low carb in February I had a scary and upsetting episode of hypoglycemia about 3 hours after eating the rice (there were also some carrots). I couldn't go back to eating high or even moderate carb even if I wanted to. And I certainly don't want to! I don't think of this as a diet. I think of it as finally getting to eat in a way that makes me as healthy and energetic as I can possibly be. I wish I'd discovered it 30 years ago but...better late than never. I love having food and nutrition relegated to a minor portion of my life. I love having so much more time to do other things because I can skip a meal so often.

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SOCDIRECTOR 5/23/2012 2:34PM

    So true! Thanks for telling it like it is!

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WOUBBIE 5/23/2012 1:59PM

    I've had people ask me when I'm "going back to eating normally" and I have to explain to them that this IS normal. The wheat and rice and corn and sugar bombs are the NOT normal that I'll never go back to. It will be nice someday to be able to add back some of the fruits that I avoid like the plague right now (I actually felt guilty eating berries last week, but *shrugs* I'll live.) XD

It may take me 2 years to lose the amount I want to lose (60 pounds total), and I may even want to go lower once I get close to goal. Or not. But I will NEVER go back to starchy side dishes and pizza pigouts.

Comment edited on: 5/23/2012 2:00:27 PM

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RUSSELL_40 5/23/2012 1:26PM

    Amen. I found out the hard way this week. So glad to be back to eating healthier. It is amazing how quick you feel better.

Barring cheats though, I have stuck to it for 3 years with good results, and can't understand why anyone would think that at GW one should quit the diet that got them there. What do you eat then? lol

I plan to eat low carb for the rest of my life. I will simply add a few carbs to slow down weight loss as I near GW.

An interesting note: I heard that saturated fats cause a rise in you HDL, a problem I have(low HDL). Since adding butter and eggs, my HDL has gone from 24 to 33, and my overall cholesterol is down to 104, so it isn't just an overall increase. Only my HDL went up. The rest of my numbers are low.. VERY low. Low HDL puts me at risk of a stroke. I will continue to take 2 pats of butter a day to keep the doctor at bay.

Every health benefit I heard of about low carb, I have experienced, after years of SAD failing me. Low blood pressure, low cholesterol, stable blood sugars. All easily done with low carb. I have no idea why people are struggling to stay with SAD ( and with their health ), instead of just accepting that low carb works, and SAD does not.

Plus the food is awesome too..lol emoticon Enjoy

emoticon emoticon emoticon emoticon

Comment edited on: 5/23/2012 1:28:20 PM

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40ANDTHIN 5/23/2012 1:13PM

    You got it! I'm loving my new life! I've lost 27 lbs, and will lose another 100 before I'm done. And I'm never gaining it back either.

:) :):)

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Hard workout - almost like a stress test

Monday, May 21, 2012

I've been eating low-carb for a while now with just a few exceptions (usually consuming sugar and/or a few non-gluten grains). So I thought it was time to see how my body's ability to exercise has changed.
Unfortunately I forgot my heart rate monitor so was not able to know exactly how high my heart rate went.
I did this test on the treadmill at our local gym. I started walking at 3 mph and increased the speed by 0.1 mph every minute for as long as I could.
The first part, going from 3mph to 4 mph served as a warm-up.
It may have helped to not wear a heart rate monitor because I was not distracted by the numbers.
I ended up running for 31 minutes, covering 2.3 miles and going up to 6 mph.
My usual running speed (aerobic) had been around 4.1-4.2 mph with a target heart rate of about 132 but I really did not have time for regular runs since my last half-marathon in early March.
Today 18 minutes of my workout were over that and 10 minutes were above 5 mph, a speed that I have never exceeded for more than a few minutes before.
My pulse was back to 132 about 2 minutes after I finished and went back to walking at 3 mph.
I may repeat this test about every two weeks and see if there is improvement.

  Member Comments About This Blog Post:

ALL4THEMUTTS 5/25/2012 9:16AM

    Interesting test! Will be good to see ongoing results.

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EDDYMEESE 5/22/2012 12:15AM

    Nice! This sounds like a great way to work on increasing running time and speed. I think I'll adopt it :)

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GOPINTOS 5/21/2012 8:53PM

    Sounds awesome! I know I had gradually been lowering it since January, so by the time I went Primal in Mid-March, there really wasnt any kind of an adjustment period for me. :)


Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team

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GRACEMCDOG 5/21/2012 6:30PM



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