Friday, November 09, 2012
I like to try new things, new twists to an old way of eating, new forms of exercise, new hobbies and new goals. I'm in a time of transition at the moment. Part of it is the time of year, the end of fall and beginning of winter just around the corner. My daughter's swim season is coming to an end allowing me more time in the afternoon then I've had for several months. This is a good time to try new things and things that are seasonal.
As far as exercise I want to learn one completely new thing, snowshoeing. Last year we bought snow shoes but never had enough snow to try them.
I'm also going to work on my horseback riding, in particular bareback, which is great for improving posture, balance and core strength. I may replace running with swimming for the winter, hoping that I can transfer some of the things I've learned in other sports to learn faster. Maybe I'll learn a few new moves ice skating. I'm also still planning on building more upper body strength.
As far as my diet I am going to have to learn some new things as well. I have not gone through a winter eating low-carb yet so I have not had time to think through adjusting existing recipes to make them low-carb. Soups will have more fat instead of starches for thickening. I may experiment with veggie and meat lasagna to skip the pasta. Today we are invited to a pot-luck so I'll get to try out some new stuff. A chocolate cheesecake is going to be on the menu for dessert, if I have time maybe some low-carb cookies.
The greens in my fall garden under the greenhouse tunnel are getting close to being big enough to eat, I hope we will get some more mild temperatures in November to speed things up.
My biggest difficulty about winter is the cold in the morning. It will be interesting to see if ketosis is going to increase my body temperature which was usually under 97 degrees on waking, typical for hypothyroidism. Many of my other hypo symptoms disappeared once I was completely keto-adapted.
This is going to be a fun winter, I have so many things I want to do. Maybe there will even be time to just sit in a cozy chair and do some knitting while listening to older Jimmy Moore podcasts.
Thursday, November 08, 2012
That is my conclusion after doing some additional research on Ron Rosedale's blog.
The reason is this:
While I believe that so-called "safe starches" are not as toxic as grains and beans and sugar, they will still raise insulin-levels and raised insulin levels always lead to fat storage and inhibit fat burning. Anyone who is overweight or obese or has a tendency to become overweight has probably been exposed to enough fructose and glucose from their diet (even if they eat low-carb now) that they are to some degree insulin-resistant and leptin-resistant. I had my personal example of this when I found out yesterday that my daughter's H A1c blood test came back at 5.7, right on the border to pre-diabetes. She has been eating no grains or beans and far less sugar than most kids her ago for the last 8 months and her weight is normal, her body fat percentage lower than average. But the occasional chocolate bar or larger serving of fruit or dairy must have been more than what her body needs.
Rosdale argues, convincingly, that there is a direct correlation between long life expectancy and low carbohydrate consumption.
The other disadvantage of consuming more than about 50-60 grams of carbs/day is that you lose the advantage of not feeling hungry or having any cravings for food, something that really helps with weight loss and weight maintenance.
So for anyone planning to experiment with adding safe starches to their plan I would suggest to have an H A1c test done to make sure that you are not in or very near the pre-diabetic or diabetic range.
If you are considering adding safe starches because you feel hungry this could be because your carb levels had not been low enough (under 50 grams/day or even lower for some) or your protein levels were too high and/or fat levels too low. It is also possible that someone is not feeling great on ultra low-carb because they are not fully keto-adapted, a process that can take between 2- 6 weeks, depending on the person.
I learned the hard way that every time I am out of ketosis (as I am at the moment) that even once I am back in ketosis it takes several weeks until I get all the benefits of increased energy. I'll really try to stick with it from now on, even if I get sick.
There are individual differences of course but I think they may not be as big as I used to think.
Here is Ron Rosdale's blog on this issue :
Tuesday, November 06, 2012
This has become a classic but it seemed a good time to talk about sugar and what it does inour bodies again.
Comments welcome, both here and in any spark teams.
Monday, November 05, 2012
The first question we need to ask is whether this is even the right question, because if we ask the wrong question we will certainly get the wrong answer.
So let's back up one more step. Does the number of carbs matter to determine the best approach to ideal health?
My own answer to this is that the number of carbs we consume does matter for ideal health because of the effect that carbohydrates of any kind (except fiber, which is not digestible) have on the energy available to our bodies and the hormone levels in our bodies, in particular insulin.
But the number of carbs is not the only issue when it comes to carbs. Where these carbs come from makes a huge difference, something that some low-carb followers don't pay much attention to because low-carb, regardless of where the carbs come from that we do eat, will almost always lead to significant weight loss for anyone who is significantly overweight. Once people get closer to a healthy weight this can change. The dramatic and fast weight loss has often stopped and people realize that there are still health problems that did not disappear.
Paying attention to where the carbs we DO eat come from now becomes critical. Grains, sugars or other sweeteners, beans and starches are often not a good idea, even some fruits are loaded with sugar, because even small amounts of these can maintain a carb addiction.
I'm talking from experience here because I was a fruitaholic for a long time after I gave up most sugar and candy. Lower carb vegetables on the other hand are nutrient dense but free of addictive substances. For people who have lost a lot of weight on Atkins the issue of eating a lot of vegetables has often not come up yet. They may have used their carbs to get low-carb processed foods or even small amounts of sugars and starches. Unfortunately this does not allow for very many vegetables and many of the benefits our bodies get from vegetables are lost. This is especially important for people who have immune disorders or a genetic predisposition to cancer. Also, vegetables have a lot of fiber which is helpful to main gut regularity.
So assuming that the carbs we eat come mostly from vegetables and maybe a little from fruit, dairy and nuts, HOW MANY CARBS ARE IDEAL FOR HEALTH?
Given that the answer will vary with the individual to some degree is there a level that is too high or too low for almost anyone?
I think that Mark Sisson gives a very balanced approach when answering this question over here:
Many people who want to lose weight and be healthy can do so easily if they stay between 50-100 grams of carbs/day.
People with diabetes or insulin resistance may always have to stay under 50 grams of carbs/day.
There may be a significant number of people who exercise a lot and/or have a genetically higher carb tolerance who do better on more than 100 grams of carbs.
The number of people who do best over 150 grams is probably very small. Even distance runners who burn thousands of calories in training can fuel their bodies primarily with fat.
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