HOUNDLOVER1   16,500
SparkPoints
15,000-19,999 SparkPoints
 
 
HOUNDLOVER1's Recent Blog Entries

How many carbs are ideal for health?

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:
www.marksdailyapple.com/the-primal-c
arbohydrate-continuum/#axzz2BHd0ig4f

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.

  
  Member Comments About This Blog Post:

MEL27P 11/7/2012 8:58PM

    I have keep my carbs less than 50 since June. Most of the time they are below 30. I do not eat bread, rice, pasta, or potatoes. I eat very little fruit. I get some carbs from veggies, and some come from dairy. I have done this with the blessing of my doctor. I keep the fats and proteins in the SP suggested ranges. Occasionally they go over, but never under.

I have lost 35 pounds so far, and am losing at the rate of 1 pound every 4 days. I am happy with that rate of loss. I still have 25 more to lose, and set April as my goal month.

I have more energy than at any time in my life, and I am 62 years old. I walk 45 minutes a day, either outside or in the gym, and never miss a day. I am delighted with the low carb lifestyle.

Thanks for asking the question.

Report Inappropriate Comment
MANDIETERRIER1 11/7/2012 3:55PM

    Everyone is different. If I [don't] get plenty of carbs. I feel sickly and sluggish. I realize though that plenty of people are the opposite of me


Report Inappropriate Comment
NDTEACHER1 11/6/2012 11:31PM

    I don't count carbs just calories, don't have the patience to do it I guess. Good luck to you.

Report Inappropriate Comment
KALIOPPE 11/6/2012 1:18PM

    I've also asked myself that question, particularly now that I've upped my carb intake from 20 grams/daily to under 50. I'm finding the eating is more pleasurable now that I can have more veggies and a little fruit. In fact, veggies are something I tend not to be too strict with, as a life w/out them would be awful and I'd probably end up quitting.

When I started eating Primal, I did as Mark did and my carb intake was closer to 100 - 120. I lost no weight but it was a good introduction to dropping the sugar and carbs. I read his book and articles and heeded the advice on how ppl who are unhealthy weight wise and who have insulin and cholesterol issues (me, me, me) should go lower carb. I tried limbo-style (how low can you go) low carb, losing the weight quickly, but some days I was dizzy and didn't always have the energy I needed for good workouts.

I'm losing the weight slowly now, even with all the exercising. BUT and this is an important factor, I've not felt this good, healthy and strong in such a long time! Believe me, I need it in order to withstand the daily stress I put my body through. So while it may take me longer to lose weight this way, I'm healing. Every bit of me is happy and feeling challenged. The aches, swelling, bloated, lethargic, cranky-carb-craving me has disappeared. Most importantly, I'm learning the right balance for my particular body and how I can learn to keep this up for life, rather than a few months to lose weight.

So thank you for writing this post and reminding me that we all need to do what is right for our bodies and also to understand that longevity is what we need to be thinking about rather than short-term solutions. emoticon

Report Inappropriate Comment
JSTETSER 11/6/2012 6:22AM

    Very interesting!

Report Inappropriate Comment
4A-HEALTHY-BMI 11/5/2012 8:59PM

    Interesting. I've been maintaining at around 200 grams of total carbs per day.

But they are generally from vegetables and limited fruti; rarely grains or starches or beans, with the exception of a couple Flat Out Light wraps per day.

I keep my total sugar below 100 g per day, though. That includes fruit.

Comment edited on: 11/5/2012 9:02:04 PM

Report Inappropriate Comment
UMUCGRAD 11/5/2012 6:34PM

    Thanks for the analysis

Report Inappropriate Comment
GOPINTOS 11/5/2012 4:25PM

    Enjoyed this.

So true. The how many, the what kind, the health of the person, the goals of the person... it is so individualized for each one. I can remember being so frustrated at times, not knowing what in the world I was suppose to eat. Why couldnt someone just tell me :) So I spent a few months, most of the summer, sort of spinning my wheels. THe more I learned, the more I didnt know. I did learn alot but no real forward progress in the weight loss department.

Then I changed my macros around and it started moving along again. I seem to do better for weight loss at about a 3 way split. Sometimes more or less on any of them, but trying to keep fat to under 40% helps me the most for weight loss and I have been trying to up the protein a little more also. That naturally helps me to keep carbs in check. However once I reach maintainence, I can see increasing fats up to maybe 60-65. I was losing about 4-5lbs in that range. At 70-75 weight loss crawls pretty much to a stop. The trouble was, I just didnt seem to want to do as much exercise in that range, but it might be different once all the excess is gone. Will see when I get there :)

Anyways, my carbs vary daily. Some days lower. Some days higher. I try to stay in the 75-100 range now though. It just seems to be where I function the best. But of those 75-100, none of it is wheat. No breads, no pastas, etc. In the last month I added back in starches and for me, I just feel so much better and losing about 2-3lbs a week now since I started doing that. (about .5lb per day the last couple of weeks actually)

If I want to fast, I can easily if I eat lower carb a day or two before. However I can still IF just about anytime I want regardless of where my macros fall.

The other thing about carbs, it just depends on who you talk to. Some say don't count your veggie carbs. Don't count veggie carb calories. I just count it all regardless. Especially since I don't eat junk, I classify all my carbs as "good" carbs but I do still watch where they come from. I don't eat more than 1 or 2 fruits per day, so I am not sure what that would even do to me if I were to eat more. I don't eat the really sweet fruit anyways, I stay with apples, bananas, strawberries & blueberries. Once in awhile grapefruit and I havent bought oranges in a very long time.

Loving the seasonal squash now also. I cook it like it's a veggie, but it is really a fruit, right? Those really rack up the carbs in a hurry too, but I seem to do okay when I add in those kinds of carbs. Thank goodness :)

Thanks for sharing!!


Comment edited on: 11/5/2012 5:15:41 PM

Report Inappropriate Comment
ERIN1957 11/5/2012 4:23PM

    I think when all the dust settles and people have tried everything, many will land, where Mark has known for awhile now. His plan to me is one of the best out there and so do able. Sound and I know I can live on it and I still need to tweak to find my best spot, but that is all just figuring out who we are and what we need.

Report Inappropriate Comment


Is my plan sustainable?

Sunday, November 04, 2012

This is what I want to find out over the next 37 days.
I already know what I need to do and how to do it. I will no longer monitor weight, carbs, water consumption or the foods I eat on a daily basis as this would actually waste energy and time that I need to get back into good exercise habits. Instead I will weigh myself weekly to get a rough idea how I'm doing.
This morning my weight was at 131 lbs. after consuming a fair amount of carbs in the form of cough syrup the last two days. Unfortunately neither this nor any other of the home remedies I tried worked at all and I had trouble sleeping the last couple of nights because of severe cough. The only thing that finally worked was hydrocodone.
Today I have some time to go for a hike and/or ride. I might even make it to the gym this afternoon.

  
  Member Comments About This Blog Post:

ERIN1957 11/5/2012 11:42AM

    I am back at it and working on finding some more clarity in my choices. So I too can make this more solid in my life.
I hope you get better soon too.


Report Inappropriate Comment
MAGGIE101857 11/5/2012 6:36AM

    Feel better soon!!! emoticon

Report Inappropriate Comment
HOUNDLOVER1 11/4/2012 11:25PM

    Thanks for the well-wishes and the neti-pot recommendation. I looked it up online and it seems to be using warm salt water. That's something I tried and it worked great for the congestion. I also had a hot steam vaporizer in the room which almost always works for cough better than over -the counter meds, but in this case it did not help the cough.

Report Inappropriate Comment
NDTEACHER1 11/4/2012 10:19PM

    I hope your plan is successful.

Report Inappropriate Comment
JAZZID 11/4/2012 8:38PM

    Sorry to hear that you aren't feeling well. I have had congestion where codeine was the only thing that worked. In between doses, if you can consume hot pepper, the following is great for congestion. My dad's family recipe:

1 cup chicken broth
1 tsp red cayenne pepper (more if possible)
1 glove of garlic, sliced thinly.

Pour broth in a cup and add the red pepper and garlic and let steep for a couple of minutes. Drink.

It is very spicy but it has helped me. I am asthmatic and when I catch colds they tend to get in my chest, with thick mucus (sorry).

Also, I agree with GRACEMCDOG and using a neti pot. If you are not familiar with them, here is an article about how to use them correctly:

http://yoga108.or
g/pages/show/106-how-to-use-a-n
eti-pot-without-danger

They are great for nasal congestion. emoticon ~ Dee

Comment edited on: 11/4/2012 8:40:14 PM

Report Inappropriate Comment
GRACEMCDOG 11/4/2012 7:25PM

    I swear by the neti pot. I had to power through a cold that knocked neighbors and friends into bed for a week or more. Got by with Dayquil (actually a generic version of it). Hate taking that stuff but couldn't pamper myself because of work that had to get done. Got a residual cough/congestion/post nasal thing, did the neti for three days and it's gone. Hope you feel better really soon, Birgit. Don't forget to up your vitamin D for these short, dark winter days coming up.

Report Inappropriate Comment
BROOKLYN_BORN 11/4/2012 4:37PM

    emoticon

Report Inappropriate Comment
-LINDA_S 11/4/2012 4:29PM

    emoticon I hate coughs like that! Very difficult to deal with. Hope yours ends soon...

Report Inappropriate Comment
GOPINTOS 11/4/2012 4:26PM

    emoticon

Report Inappropriate Comment
CHRISTINASP 11/4/2012 3:05PM

    Feel better soon. Everything goes better once you've caught up on sleep!

Report Inappropriate Comment
HOUNDLOVER1 11/4/2012 2:36PM

    Kricket, I think it's more that there needs to be a better way of dealing with severe coughing, LOL, I consumed so much of the over-the counter-stuff plus some raw honey in my tea that I thought might help that my carbs were over 50 grams just from that. I won't do that again.

Report Inappropriate Comment
KENDRACARROLL 11/4/2012 1:46PM

    Feel better soon.
There has got to be a better way/plan than having to worry about carbs in cough syrup.
(Just sayin').

Report Inappropriate Comment
WILLOWBROOK5 11/4/2012 1:29PM

    Good luck and hope you feel better very soon! emoticon

Report Inappropriate Comment


Finding the Diet that's right for you

Sunday, November 04, 2012

Two of my favorite low-carb guys are having a great talk over here:
www.askthelowcarbexperts.com/2012/10
/33-dr-peter-attia-finding-the-diet-th
ats-right-for-you/

  
  Member Comments About This Blog Post:

ADZY86 11/9/2012 7:49AM

    I have the whole set of these podcasts saved on my phone. Still at number 14 so looking forward to listening to this one in the next couple of weeks...

Report Inappropriate Comment
-LINDA_S 11/4/2012 4:32PM

    Thanks! Will check it out!

Report Inappropriate Comment
KADYSMOM11 11/4/2012 1:26PM

    I'll look when I have more time! Thank you!

Report Inappropriate Comment
JANETELIZABETH1 11/4/2012 12:41PM

    Thanks I listened to the whole programme and thought it covered many areas that I wasn't clear about.
One point that was clear...many things can be attributed to genes etc. Interesting and should be remembered.


Comment edited on: 11/4/2012 12:43:11 PM

Report Inappropriate Comment
CHRISTINASP 11/4/2012 8:01AM

    Don't have the time / skills to listen to long talks... I'd love a summary though. What are the basic points?

Comment edited on: 11/4/2012 8:01:55 AM

Report Inappropriate Comment
KALIOPPE 11/4/2012 5:08AM

    Listening to it now over breakfast. Thank you :)

Report Inappropriate Comment
GOPINTOS 11/4/2012 4:06AM

    Thanks for sharing!!

emoticon

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

Report Inappropriate Comment


My new 40-day plan

Thursday, November 01, 2012

It's 40 days until my next body scan appointment. My doctor thought this would give me enough time to see a significant difference in my body composition and possibly some more weight loss as well.
The primary goals are still keeping my blood sugar levels stable and low and increasing my upper body strength.
This time I will not attempt to go as low as 20 grams of carbs/day even though this may produce faster weight loss. I will try to stay between 30-50 grams of carbs/day which will keep me in ketosis but allow for some dairy and fruit in my diet as well as some nuts.
I will continue to do a mix of strength training and cardio and will try to increase this to about 90 minutes/day 5 times per week minimum and 1 rest day.
I will continue to monitor water and salt intake, sleep time and stress level and will continue the supplements I have been taking, in particular Vitamin D, magnesium (slow-mag) and fish oil.
I'm still considering if I want to try an occasional day of intermittent fasting but will only do this if I don't feel hungry doing it.
I may also increase my exercise once a week to include a long-run or other long, slow workout over several hours.
I'm hoping to reach my goal of 20 % body fat and increased muscle during this time.
To start with I will keep my exercise at whatever level I'm comfortable at until my cold is better.

  
  Member Comments About This Blog Post:

NDTEACHER1 11/3/2012 10:17PM

    Keep up the good work!

Report Inappropriate Comment
CHICA_BORICUA 11/2/2012 9:43PM

    emoticon

Report Inappropriate Comment
-LINDA_S 11/2/2012 8:41PM

    Best of luck with your 40-day plan. Hope it works out really well for you!

Report Inappropriate Comment
GOPINTOS 11/2/2012 7:46AM

    Good plan.

I found that when I am lower carbs and higher fats, it makes IF a breeze. Put some CO in your coffee, maybe TBL of butter also. CO will produce ketones, the fat will keep you full for longer. Do that for breakfast and it will be noon lunch before you know it! If dinner was at 6pm the night before, there is your 18 hr IF! Easy Peasy! If you want to go for 24, have another for lunch :)

But anyways, if I know I want to fast, low carbs helps prepare me.

Kraut or anything fermented & CO does not interfere with fasting according to some. Perfect Health Diet being one and many on MDA believe the same. Bone broth is also AWESOME while fasting. While not an absolute water fast, you still get many of the same great benefits from fasting.

Thanks for sharing!

emoticon

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


Report Inappropriate Comment
JSTETSER 11/2/2012 5:44AM

    I think that I should start a 30 or 40 day plan. Thanks for the inspiration!

Report Inappropriate Comment
ERIN1957 11/2/2012 4:28AM

    I am working on a 30 day plan, trying a few new ideas to get me exercising more.
I get so bored, and just do not like taking the time to do it alone. But I will push myself and get out of my comfort zone :-)
Your are so proactive and I admire that.
My Best in your 40 day journey!

Report Inappropriate Comment


Results from InBody scan

Thursday, November 01, 2012

There is only very little change as expected. My weight was up 0.4 lbs. , my body fat was down 1/2 lb and my lean muscle mass was up by 0.2 pounds.
Overall not bad given that I let my carbs go as high as 80 grams on some days and that I had to stop exercising twice, once because of tendinitis, once because of a bad cold that I still have.
The good thing is that my doctor things it's just a viral infection so will just need a few more days hopefully.
I asked about whether I should monitor my blood sugar and the answer was that it is not necessary, unless keeping my carbs at or below 50 grams/day does not bring my H A1 c levels in the normal range.
My next appointment for a body scan is in 40 days so that should give me plenty of time to make some improvements.
I found an elderberry formula that does not have sugar so this leaves me more carbs to eat.

  
  Member Comments About This Blog Post:

GOPINTOS 11/2/2012 7:48AM

    Numbers sound good!

Thanks for sharing!

emoticon

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

Report Inappropriate Comment
FRAN0426 11/1/2012 10:25PM

    Hang in there, se of us lose weight slower than other---everybodys motabolism and what not and medications etc. can be a factor too. emoticon

Report Inappropriate Comment
ALLISON145 11/1/2012 8:51PM

    You can do this! Health conditions suck, but they can be great motivation to make positive changes, too!

Report Inappropriate Comment
ERIN1957 11/1/2012 7:07PM

    good news!

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 Last Page