Wednesday, May 29, 2013
This is the latest blog post by Peter Attia and it will require you to think and deal with a little bit of science, but I think it's understandable for the non-scientist as well if you are willing to take a little more time for this well-written article:
The issue is very close to my heart as my whole family is affected by this one in one way or another.
Please join me in discussing the issue, either here or start a thread on your favorite spark team or the messageboard.
We may disagree on the issue but we should not ignore it because many lives are at stake.
Friday, May 24, 2013
The last time I did this much sprinting was in Junior High and I HATED it. I was getting short of breath very quickly and felt I could not breathe. In retrospect I would call it exercise-induced asthma, or maybe it was dairy-intolerance induced asthma, a result of consuming A1 milk. I don't know for sure, except today the coach at our track club asked everyone, including beginners like me, to do 10 repeats of 200 meters, half-way around the track with 200 meter walking breaks in between. The pace was supposed to be a little faster than our 5 K race pace goal, which for me is about a 10 minute mile. Never having done much sprinting nor having brought a watch I decided to go more by feel. I suspect I was finishing 200 meters in about 60-65 seconds instead of 1min.15sec. as would have been a 10 minute/mile pace.
Having the generous breaks in between actually made the sprinting fun. 200 m is just the length to get a good feel for the higher speed, the overall form (pumping arms, running tall, taking longer steps) but not long enough to be discouraging like 400 meters would probably be. So I managed to keep going and felt very accomplished at the end. On my own I would have thought I could only last for about 6 of these, but the coach knew better when he suggested what he did, but left it up to us if we did the whole workout. Overall a very encouraging experience. I suspect I'll have a few sore muscles tomorrow, LOL, but that's just a sign that they will be stronger in a few days.
I ended the practice with working on some high jumping, something that is mostly technique and gave me time for some rest in between.
Thursday, May 23, 2013
These are the goals I had set for myself 2 months ago to reach hopefully by late August when I turn 50:
- lowering my body fat to 18%
- increasing my total skeletal muscle mass from 58.6 to 65 lbs.
- improving my 5 K time from PR of 32.04 min. to under 30 min.
This is how far I've progressed so far:
- body fat is at 20%
- muscle mass is at 59.7 lbs.
This goal is going to be the hardest to reach. The biggest increase in muscle mass I had over a two month period was 4%. To reach my goal I would have to increase more than that, about 9% in 3 months. Only time will tell if I can do that. At least I should get fairly close.
- I have not run another 5 K yet but given that I do a lot more sprinting I think I can reach my goal of under 30 min.
Monday, May 20, 2013
It is really that simple, note that I said simple, not easy.
People who live to eat make me sad. As enjoyable as eating can be, there are so many other joys in life that we miss out on if we give food this much power.
I believe that people who live to eat are addicted to food in just the same way that alcoholics are addicted to alcohol, smokers are addicted to cigarettes and many people are addicted to legal or illegal drugs. Sometimes it is not possible to talk to the real person any more but you are talking to the drugs.
I have blogged about the dangers of sugar and wheat before and this is not going to be a repeat. I am not giving advice on how to deal with these addictions, as many people have written about it who are much better educated then I am.
I believe abstinence, together with a good support system and possibly counseling to deal with emotional eating issues are the only solution.
Participation in a healthy living program is voluntary. Everyone has the legal right to eat themselves to death, that's part of living in a democracy. Everyone also has the legal right to feed their kids processed crap and justify it by saying it only happens once a week and watch them get obese, get diabetes, get high blood pressure, get autoimmune diseases. On top of that everyone has the legal right to ignore any responsibility for their own and their family's well-being and simply follow the orders of doctors, dieticians, some TV authority or simply the fashion of the day or the advertisements on the internet.
But nobody can escape the moral responsibility of finding out the truth forever.
ASK QUESTIONS UNTIL YOU FIND ANSWERS THAT MAKE SENSE.
MAKE CHANGES UNTIL YOU FIND SOMETHING THAT WORKS.
DON'T IGNORE THE WARNINGS UNTIL IT'S TOO LATE
NEVER GIVE UP HOPE BECAUSE HELP MAY BE JUST AROUND THE CORNER
"Then you will know the truth and the truth will set you free."
Sunday, May 19, 2013
When people hear that I eat a low-carb, paleo-type organic diet they sometimes want to know what exactly I eat.
Because this type of eating does not require counting calories or, after the first few weeks, even counting carbs, I don't track my food intake. This makes it harder to quickly explain how I actually eat. So I decided to write this blogpost once to describe what I'm doing.
The basics have not changed much, although I make minor changes over time.
It is also important that I try to eat seasonally, use animal products from humanely raised, pastured animals and try to eat things that are locally produced as much as possible. We raise ducks for eggs, buy raw A2 milk from a local 4-milk-cow dairy operation in a neighboring community and grow some of our own vegetables about 10 months out of the year on a 100x100 feet small town lot. We buy a few staples in bulk over the internet, in particular virgin coconut oil in 5 gallon containers. We also purchase the majority of our groceries at a food co-op near us.
A typical day's menu looks like this:
- Sometimes just a cup of coffee (or more likely decaf) with about 1/4 cup raw heavy cream
-most days breakfast is a combo of nuts (2 oz), homemade raw plain yogurt (1/2-3/4cup) and 1/2 cup berries (blackberries, raspberries, blueberries, huckleberries, red curants, gooseberries, cranberries etc.) or some other, not too sweet fruit like apples, cherries, rhubarb. For very acidic fruit I use a little Xylitol or Just Like Sugar or Stevia as sweetener. Sometimes we use kefir or goat yogurt or buttermilk instead of homemade yogurt. Nuts are always raw and could be almonds, brazil nuts, macadamia nuts, pecans, walnuts, hazelnuts (filberts), rarely cashews (higher in carbs) and sometimes hemp seed or pumpkin seeds, sunflower seeds or coconut flakes.
- Sometimes breakfast is eggs (3 duck eggs or 4 chicken eggs/person) and nitrate-free bacon with herbs (fresh, frozen or dried) like basil, thyme, marjoram, dill, chives, parsley, garlic or onions and spices like paprika, turmeric, curry, hot pepper sauce etc.; sometimes instead of bacon I use some cheese and cook the eggs in coconut oil or pasture butter or add some green veggies like broccoli, spinach, kale or other leafy greens
- Sometimes breakfast is low-carb pancakes made with nut flour (ground in food processor), typically almond flour, maybe mixed with coconut flour, eggs and full-fat raw milk or yogurt. We top the pancakes with the same types of fruits we eat with yogurt.
Lunch: Any of the breakfast foods can be used for lunch as well. Any of the dinner foods sometimes become lunch foods.
Sometimes breakfast is more brunch and we have an early dinner or a snack of some nuts, some veggies, a piece of cheese or some beef jerky and then eat. I would say that about 50% of the time breakfast is filling enough to need only either lunch or dinner plus a snack.
If we need to eat out for lack of time our staple is a McDonald's double quarter pounder minus bun or cheese, wrapped in lettuce.
Dinner: The basic ingredients of dinners are one animal protein/fat like beef, lamb, fish, dark meat chicken, eggs, cheese (avoiding anything low-fat) combined with one green vegetable like spinach, mustard greens, kale, collard greens, turnip greens, arugala, bok choy, green beans, asparagus, other lettuces, combined with one different colored vegetable or sea vegetable (but no potatoes or yams because of carb levels) or mushrooms. Kelp noodles or shredded zucchini are our replacement for pasta. The second vegetable replaces the starch.
In summer we are more likely to make salads, in winter more likely stews and soups. Stir-frys happen all year round. Very occasionally I'll have a very small glass of red wine with or after dinner.
We do occasionally like desserts but they are not very sweet by most people's standards. It could be a small piece of very dark chocolate, another piece of fruit, a little nut butter, some raw cheesecake. In summer we make our own ice cream with raw milk, Xylitol and any natural flavors we like.
We drink mostly water, sometimes coffee, decaf or different types of tea, very rarely tiny amounts of juice added to water to flavor it.
The important thing is that because of the high fat content of the food there is no need to restrict calories or portions as appetite is largely self-regulating. Often after days of hard workouts I eat more and temporarily gain a little and the next day (once my body has done the necessary repairs) the weight drops back down.
Eating this way has proven to be very tasty and very satisfying and therefore easy to maintain for life.
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