HOUNDLOVER1   17,104
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HOUNDLOVER1's Recent Blog Entries

Plan for New Year - no Xylitol and more sleep

Monday, December 31, 2012

I don't call it a New Year's resolution but a plan because a plan is something I change as needed as the situation changes. After all it is silly to continue doing something that is not working, no matter how good an idea it seemed to be at first.
Recently I have found that Xylitol, as much as I enjoy it as a sweetener, still seems to lead me to overeat a little and possibly interferes with my sleep when I have it at night. I'm not sure if it is the carbs in it or the fact that it tastes sweet but I want to see how my body does without it, at least until I have my body fat where I want it and my blood sugar closer to ideal.

I have also noticed that whenever I stay up past 9pm that I end up eating another meal or snack, not in large quantities, but still usually upping my carbs enough to make a difference in my body's ketone production. This defeats the purpose of trying to lower my H A1c and reduce my body fat percentage. While I have been exercising regularly I have not seen any improvment in the last two weeks with my running. So from now on I am planning to be in bed at 9pm at least 6 nights out of 7. This will improve my chance of getting quality sleep and will help me to get up earlier in the morning.
One additional change I am contemplating is to add Co Q10 to my daily supplements as it helps the body generate energy for heart function.
Co Q10 is considered a safe and effective long-term therapy for cardiomyopathy and for people with heart disease in general and especially important for people to supplement who are on statin drugs. It is also a good thing to supplement for anyone who is middle-aged or older as production of it in the body goes down with age.

  
  Member Comments About This Blog Post:

M77355 1/3/2013 9:14AM

    Another super blog! You might also want to check into Ubiquinol which is a more bioavailable 'form' of CoQ10. I was already on it and suggested it to my husband on a statin. His dr. wholeheartedly approved ... hmmm ... why don't they suggest this addition to patients when it so helpful across the board?
G also added Vitalzym and really can tell the boost it gives him.
Wishing you 'wellth'!

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CINDYTW 12/31/2012 9:30PM

  Yeah Xylitol is not so good for me either. When I was on 20g plan I just weaned myself off all sweet except berries and my sour fix of raw cranberries. They are very low carb for a fruit if you like sour like I do.

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DOVESEYES 12/31/2012 8:08PM

    sounds like a plan, as you say you can change it to suit the outcomes emoticon

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MPETERSON2311 12/31/2012 7:20PM

    good luck and happy new year

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ALLISON145 12/31/2012 5:21PM

    I should probably add sleep as a goal too - I don't get to bed until after midnight most nights. :( 5.5-6.5 hours of sleep isn't enough!



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KELTIC-CARA 12/31/2012 5:04PM

    Making plans is a better idea. My normal bed time is between 8.30 - 9.00pm and I'm an early riser. Wishing you all the best for 2013.

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AJB121299 12/31/2012 4:58PM

    good luck and Have a Happy New Year

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LILY_SPARK 12/31/2012 4:57PM

    ONe of my goals (I don't do ny resolutions either) is 80% sleep efficacy. NOT quite sure how to get that! I'm working on it!

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It wasn't his child

Tuesday, December 25, 2012

www.youtube.com/watch?v=qfTxyZDAnOY

  
  Member Comments About This Blog Post:

JSTETSER 12/29/2012 7:14AM

    I had to listen to it twice. I love the song! Thanks for sharing.

I am a presenter for the Appalachian Mountain Club
Read my blog!
http://www.sparkpeople.com
/mypage_public_journal.asp?id=J
STETSER

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JSTETSER 12/28/2012 6:47AM

    Very nice.
http://www.sparkpeople.com/mypa
ge_public_journal_individual.as
p?blog_id=5178444

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ERIN1957 12/26/2012 6:03AM

    she has a great collection of music doesn't she....

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NAYPOOIE 12/26/2012 12:24AM

    Nice.

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Oh Holy Night

Monday, December 24, 2012

I like this simple version of my favorite Christmas Hymn and wanted to share it with you:

www.youtube.com/watch?v=Kl6G48X-aPY

Peace and a Merry Christmas

Birgit emoticon

  
  Member Comments About This Blog Post:

JSTETSER 12/29/2012 7:18AM

    Merry Christmas and a Happy New Year!
http://www.youtube.com/wat
ch?v=qfTxyZDAnOY

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NAYPOOIE 12/26/2012 12:28AM

    Love it.

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ALLISON145 12/25/2012 1:17PM

    Lovely. :)

Merry Christmas!!

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ERIN1957 12/25/2012 6:07AM

    Thank you and it is one of my favorites as well.
God Bless and Merry Christmas!

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My top pick for Health Book of 2012 - The Art and Science of Low Carbohydrate Performance

Sunday, December 23, 2012

I've read so many good books about exercise and nutrition this year. But for me the the absolute favorite is the book by Jeff Volek and Stephen D. Phinney "The Art and Science of Low Carbohydrate Performance."
This book came out early this year and I was lucky to find it shortly after.
This is the first and possibly still only book that talks in depth about why a very low carb ketogenic diet may not just be useful for weight loss, insulin-resistance, metabolic syndrome, heart disease, epilepsy and autoimmune diseases but also to significantly improve athletic performance. The authors have many years of research experience in the field of low carb nutrition and had published another outstanding book, "The Art and Science of Low Carbohydrate Living" last year which focused on the details of getting low carb eating right by avoiding the many possible pitfalls.
This new book is written for athletes who want to improve their performance, but also for people who want to be athletes and never could be because their body would not cooperate on a higher carb diet.
The authors explain in detail how on a higher carb diet the body is dependent on glucose for most of its functions including muscle functions and brain function.
Glucose can only be stored in our body in a fairly limited amount, somewhere around 2000 calories. When this supply is close to being exhausted we need to refuel with carbohydrates to keep functioning or we will "hit the wall" as endurance athletes call it, meaning our brain and muscles are running out of fuel. When eating a high carbohydrate diet our body can not quickly switch from fueling with carbohydrate to fueling with fat, even though even a slim person has 40,000 calories of energy on their body at all times from fat.
This fat can only be accessed to fuel the muscles and the brain for most of their energy needs if the body is used to using it. Fat is converted to ketones which can fuel the muscles and the brain for most of their energy needs in a keto-adapted person.
For keto-adaptation to happen carbohydrate intake has to be drastically reduced, usually at least down to 50 grams/day, in many people to under 20 grams/day at least initially. The reason is that higher carb levels than this will lead to more insulin production and insulin inhibits release and use of fat from our fat storage cells. The graphics in the book show that with even moderate carbohydrate intake (of any form) there is too much insulin for the body to be able to access any significant amount of fat as fuel.
Once carb levels are lowered enough the body will start producing ketones from fat and from that point on it takes a few weeks for our body to make all the necessary changes to become fully keto-adapted. The whole process typically takes about 6 weeks, which is why many benefits of a low carbohydrate diet are only optimized after this period. Some improvements, like a lack of hunger and a reduction in body fat, can be seen much earlier, often after just a few days.
Once the body is fully keto-adapted something amazing happens:
Fat use during exercise increases tremendously with moderate exercise for both endurance exercise and resistance training. In a study of high-level cyclists who had been keto-adpated for 4 weeks the average fat oxidation per hour at about 65% VO2max was about 90 grams/hour.
So far I have just summarized the first three chapters. The rest of the book talks about implementing the diet, macronutrient levels, faster recovery rates on ketogenic diets and fluid and mineral management.
Just to make sure nobody who buys this book is going to be disappointed: The diet itself is not very different from what you can find in the original Atkins diet: low carb and high fat although there is some additional info here as well. The main benefit I get from this book is to understand how to optimize a low-carb diet to get far superior results from the time I spend exercising.
I am planning to measure this by recording my body weight, body fat percentage vs. lean muscle mass and by recording improvements in my running and resistance training over the next 3 months.
I found out that for me even with carbs around 50 grams/day I am barely, if at all in ketosis so have lowered my carbs down to 20 grams/day for the next 2 weeks and will then increase by at most 5 grams/day per week. Today is only my second day in ketosis so I am expecting it to take about 3-4 weeks to see significant improvement in performance, although I should be seeing a drop in weight and body fat earlier.

  
  Member Comments About This Blog Post:

DOVESEYES 12/29/2012 7:53AM

    I lost 12 kilos in 12 weeks using a method similar to this, low carb high protein. But it advised to only do it for 12 weeks at a time.

Does your book advise this as well?

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ILIKETOZUMBA 12/28/2012 12:47AM

    Very interesting. Thank you for sharing this information! I'm very curious to see how your performance changes once you've been doing this for a few weeks. Good luck with it!

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GOPINTOS 12/27/2012 5:42PM

    Thanks for sharing!

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

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HOUNDLOVER1 12/27/2012 7:55AM

    MPLANE37, From my own, very limited, experience it seems that once the human body is keto-adapted that the body uses fat before muscle. I was able to gain some muscle with fairly minimal strength training on about 50 grams of carbs and no more than 70-80 grams of protein/day. I'm hoping to do a little more over the next three months to see if I can improve my body composition. The book indicates that gaining muscle on a ketogenic diet is not only possible but potentially easier.

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MPLANE37 12/27/2012 3:07AM

    The books seems interesting. I have not read it yet, but hope to do so if I get a chance. I wonder how the performance of the athletes burning fat evolves relative to those who burn glycogen. I suspect those who burn glycogen would still outperform the fat burners. The great advantage of burning fat is obvious in reducing the body fat percentage; but what happens to the muscles? When pressed for fuel (after depleting the glycogen stores), the body can easily break down muscle tissue, faster than it burns fat. This would be a big problem.

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LOSER05 12/24/2012 9:40AM

    emoticon emoticon

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KICK-SS 12/23/2012 9:27PM

    I have to agree with you, it's a great book....Explains things very well!


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WARNING! Low-carb bread by Julian bakery may not be low-carb

Saturday, December 22, 2012

I just found this story on a low-carb blog here:
www.meandmydiabetes.com/2012/11/25/j
ulian-bakery-whistleblower-starts-new-
website/


I have not been able to confirm the information but be careful before buying.

  
  Member Comments About This Blog Post:

LOSER05 12/24/2012 9:41AM

    emoticon

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UNIQDRGNFLY 12/23/2012 4:44PM

    emoticon

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KANOE10 12/23/2012 12:53PM

    I stopped eating Julian bread as I felt like my body reacted as though it was high carb. Thanks for sharing.

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ERIN1957 12/23/2012 6:03AM

    Make your own to easy not to.
I have seen so many claiming to be healthy and low carb and actually when you read it they use; vital wheat gluten and other things like high sugar products. HFCS is all over the place even in claims of SF.
Thanks!

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