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Day 11 of ultra-low carb

Wednesday, October 24, 2012

I didn't sleep too well last night, kept waking up too cold, turned the heating on, then later woke up too hot, then a dog had to go out... you get the idea.
I don't feel too energetic.
My weight is at 129.2 this morning.
I'm hoping to take dogs for a run and then finally have time to go for a swim over the noon hour.
The caffeine issue is resolved. I had a cup of decaf with cream this morning and realized (again) that what I like about coffee is largely the smell when it's brewing and something warm that tastes good with heavy cream.
I don't like black or green tea that much and definitely hate it with cream, so decaf will work better for me. When I drink tea I'll drink mostly herbal tea, occasionally some white tea and they taste fine without sweetener to me.
This morning I was hungry for fruit and yogurt again. I'm not sure this has to do with the sugar in it since I have no cravings for candy or other forms of sugar. I decided to have 4 fresh prune plums with yogurt, heavy cream and ground almonds. Maybe my body needs the nutrients from the fruit. I will still avoid pears because with those it's hard to have only one and they have more sugar.
One of my plans for next week is to stock up on more foods I can eat if I should get hungry like I did yesterday afternoon. If there is a lot of easy and yummy choices in the house (and a few in my car when I'm on the road) I can avoid temptations of foods that I don't want to eat.

  


Day 10 of ultra-low carb checklist

Tuesday, October 23, 2012

Lunch was a big salad with mixed lettuce, spinach, peppers, radishes, celery, egg, bacon, chicken, romano cheese and olive vinaigrette.
I was planning on running around 4pm, but got hungry and felt low-energy so ate 3 baked chicken drumsticks and also had another decaf.
After that I took about an hour for some uphill walking and 10% incline on the treadmill and for some running, total calories burned about 400.
Dinner was red cabbage stir-fried with chicken breast in coconut oil and seasoned with coconut aminos, ginger, peanut sauce, nutmeg, tarragon.
Dessert is going to be a coconut popsicle made from only coconut milk.

1. how much did I sleep last night: 8.5 hours
1. how many carbs did I consume: about 40
3. how much and what type of exercise did I do today: 1 hour walking/running
4. what supplements did I take today: Vitamin D3, 5000 I.U., fishoil 2000 mg, slow-mag 6 capsules
5. what was my stress level today: low
6. did I get enough salt (2-3 grams/day) and enough water (80-100oz.): yes for both

  
  Member Comments About This Blog Post:

CHRISTINASP 10/24/2012 9:17AM

    Sounds like you're doing good!

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PYNETREE 10/24/2012 8:38AM

    So you worked at eating smart, listening to your body, getting enough water etc. = a great day! emoticon

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ERIN1957 10/24/2012 4:32AM

   
Love the food choices they sound yummy and very healthy!

Great Job on the calories burned too!

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KALIOPPE 10/24/2012 4:21AM

    Your dinner sounds delicious. Might have to borrow that one. :) emoticon

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PJBONARRIGO 10/23/2012 11:10PM

    Your meals sound delicious! You had an awesome day, congrats for hitting all your target goals! emoticon

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Just something for fun

Tuesday, October 23, 2012

  
  Member Comments About This Blog Post:

SAFETYSUE 10/25/2012 11:55AM

    emoticon emoticon emoticon

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HOUNDLOVER1 10/25/2012 11:08AM

    LOL, finally someone is honest about having their mind in the food trough. emoticon

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GOPINTOS 10/25/2012 8:54AM

    OMG I had to look twice!! Cute!!

Thanks for sharing!

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

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SHIRLANGEL 10/25/2012 5:56AM

    That's cute. It really made me emoticon.

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NAYPOOIE 10/24/2012 12:02PM

    They look delicious.

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JSTETSER 10/24/2012 5:45AM

    Cute!

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SUNNYWBL 10/23/2012 11:32PM

    emoticon 100 Dalmatians, more or less.

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-LINDA_S 10/23/2012 4:22PM

    Very cute! But I always heard Dalmatians were born pure white...maybe they're older than they look!

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ERIN1957 10/23/2012 2:57PM

    Oh so so cute, wouldn't you like to get in that little group and have some wonder-filled moments.

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KAI_ZEN 10/23/2012 2:49PM

    Squee!

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CHRISTINASP 10/23/2012 2:42PM

    Awww...

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JANETELIZABETH1 10/23/2012 2:29PM

    emoticon

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Day 10 of ultra-low carb

Tuesday, October 23, 2012

My energy level is a lot better today than yesterday so I assume that I was mostly lacking sleep. My weight was at 129.6 so about the same. I know my scales are not super-accurate anyhow so half a pound up or down is likely not meaningful.
Eating the low-carb pie yesterday was really worth it. I ate every bite slowly and made sure I actually tasted it, knowing that it would be a little tempting to eat more than one piece otherwise. It still had enough carbs between the plums, the Xylitol and the crust that it's not something I'd have every day, but occasionally. Eating desserts is something I would not want to give up for life and I don't think I have to. It's similar to caffeine, I can reduce the carb-level by 90% and be ok (notice I did not say the sugar level, that needs to be reduced by at least 98% for me). Caffeine is probably ok for me in the amounts that are in decaf, green tea and cocoa if consumed in moderation (one of those daily). Carbs from desserts need to fit in the overall carb plan which will evolve as I go. Some fruit, a coconut milk popsicle (with or without Xylitol), homemade low-carb ice cream, even an occasional small piece of milk chocolate or almonds covered with milk chocolate should fit. The key is to eat them slowly and thoroughly enjoy them.

I'm sitting in the coffee shop/restaurant part of our local co-op this morning. It's a stimulating environment with lots of health conscious people around and generally very healthy food. But while the gluten-free message has reached the board of directors with lots of gluten-free books on sale and more and more gluten-free menu items available, the low-carb message has not spread, yet.
There were no low-carb options in the hot case and I did not feel like salad bar (overall excellent) for breakfast. So I got myself a plain yogurt (10 g of carbs) and some walnuts (4 g of carbs) to contain the damage and save a few carbs for veggies today.
I also had one cup of coffee (80% decaf) with half-and half.
I've talked with one of the butchers who has started eating low-carb and looked into the benefits of this eating style. My next step is to talk about diabetes and insulin management to some people and how to help manage it without drugs (except for type 1 diabetes).
Like most alternative groceries there are whole grains everywhere and the value of eating whole grains and beans is assumed by most. We buy organic oats and rye in bulk here and I sometimes mention that they are used as duck food, not for people and even for the ducks they are only about 20-50% of their diet (more in the winter). emoticon
Of course there are many vegetarians and vegans who shop here so there is always a great choice of vegetables, seeds and nuts for sale and organic produce in season can be a good deal.
One stress-producer this morning was that my computer seemed to have a virus. After running a virus scan everything was fine, but there was another little temptation to eat stuff I didn't need.
Back to my plan of fine-tuning:
Yesterday's lack of sleep confirmed to me that I need to make sure I get enough sleep (for me that is 8-9 hours) before I have the energy to exercise more and to curb any interest in high-carb foods. I simply have a long-term pattern of treating tiredness with carbs, espcially now that I've cut out most caffeine. When I feel tired and low-energy my brain automatically looks for sugar/carbs as a fix because it works, temporarily.
This pattern probably got started 15 years ago after my daughter was born. She was a baby who never got cranky but stayed up til midnight and hardly ever took naps.
Borderline hypothyroidism is mostl likely a factor, too. I need to try to include a little more virgin coconutoil in my diet again and take some selenium (low in my area) and some Iodine since my diet is low in seafood. Once I have enough sleep I should have enough energy to increase my exercise to include about an hour of exercise every day except for one rest day. I will continue a mix of cardio (swimming, running, hiking) with strength training, horseback riding and ice skating this fall and winter. One hour of low-to moderate intensity exercise burns about an additional 400-500 calories/hour, but also increases muscle, so the result should be a reduction of almost 1 pound of body fat per week just from that.
To make all of this into a daily checklist will look like this:
1. how much did I sleep last night:
1. how many carbs did I consume:
3. how much and what type of exercise did I do today:
4. what supplements did I take today:
5. what was my stress level today:
6. did I get enough salt (2-3 grams/day) and enough water (80-100oz.):

Monitoring these things should help me to find out what I need to do.


  
  Member Comments About This Blog Post:

CHRISTINASP 10/23/2012 2:47PM

    Checklists are A VERY useful tool for improving one's health and habits.
I think indeed that getting enough rest and sleep is so important. It's so hard though sometimes to get into bed on time for me.

Comment edited on: 10/23/2012 2:48:11 PM

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ERIN1957 10/23/2012 1:50PM

    I have never belonged to a co-op. Traveling so much I guess I have never pursued it. I do love being in fresh markets though, they make me feel fabulous!

I have been checking a list of my own too and that is finding more time to be accountable and push myself. Mostly for more activity and exercise. Being active has been an issue for me since the accident I had last winter. I got very complacent and protective of myself and now I am having to push myself to do more and challenge myself more as well.

I am OK on the food part and trying to find that sweet spot on my numbers is an OK challenge. I enjoy your blogs and do enjoy learning from them as well as they make me think of where I could be looking at as well.
Thanks!

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Low-carb diets and cancer

Monday, October 22, 2012

Here is a link to an interview that Jimmy Moore did with Dr. Colin Champ. In addition to talking about several potential benefits of a low-carb or ketogenic diet on cancer the talk also mentions people on a 0 carb diet who have no measurable blood ketones that may be hormone related (pituitary or adrenal gland problems)

www.askthelowcarbexperts.com/2012/10
/31-dr-colin-champ-ketogenic-diets-and
-cancer/

  
  Member Comments About This Blog Post:

GOPINTOS 10/25/2012 9:40AM

    Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team
Country Living Team
Perfect Health Diet Team

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DJ4HEALTH 10/23/2012 11:55PM

    High carbs will feed cancer and that is why you need to go on a low carb diet and I have researched it because my husband has cancer and I almost lost him in 2010 from the doctors not knowing how to really treat him. I was able to get him healthy before they scared him into taking chemo again, But if he would of taken chemo when we got back home after they gave him chemo and radiation he would of died. I kept him on a low carb diet and he got healthy and then went back to chemo. I am praying that God will show him that chemo is not the way because they have to keep giving him stronger and stronger chemo to keep the cancer under control but they don't cure him, A low carb diet will cure him and that is what God has been teaching me starting in 2005 and he was diagnosed in 2009. That was not fate but God leading me in what was going to happen and to help my husband get well but he needs to listen to God. It is all in God's timing and I just have to wait on God.

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-LINDA_S 10/23/2012 4:20PM

    Thanks! I'll check it out!

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ERIN1957 10/23/2012 6:37AM

    Went there yesterday to listen to this and got side tracked looking up Jenny Ruhl. She actually had a good interview too. Now I will have to go listen to this one now. Thanks for the reminder!!

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JSTETSER 10/23/2012 5:41AM

    Thanks for posting. Good food for thought!


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HOUNDLOVER1 10/23/2012 12:18AM

    emoticon

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GLC2009 10/22/2012 10:34PM

    oh, i can't listen to him. what is he, like, 12???

just kidding, i am going to listen right now.

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EJOY-EVELYN 10/22/2012 10:26PM

    Wow, you've had a productive day at the computer -- it's been a four-blog day! Guess that means you successfully got the juices flowing all around. Have a great week!

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