Archive for May, 2011

Bounce back

Posted: May 31, 2011 in LCHF/Paleo

This week has been busy and I have noticed my energy level has dropped since I filled up on Carbs on the weekend, I don’t know if it screwed things up and I’m going through the same symptoms I had on day one or I am just not eating the right foods.

I am trying different things, trying to see what works and what doesn’t.

My weight hasn’t budged either since my carb overload on the weekend and I’m guessing once I figure out the problem with my energy I’ll discover the problem with why I’m not losing at all.. though I can’t expect to lose lots in a week, 1 or 2 lbs is good.. but it’s not moving even a bit.

I did a bit of research and the low energy could be because of not enough potassium, not enough veggies or carbs.. BUT not losing any weight has the opposite, too much potassium/salt (Bacon, ham, water retention) or too much carbs…I could still be eating more veggies! But as you can see if you aren’t keeping track of the food you are eating and how many carbs you do eat throughout the day, it’s really hard to find a good balance that works for you.

If I continue having the same problem all week, this weekend I am going to be writing everything down, making sure I’m eating the right foods and planning out my week better so that the carbs I do eat are throughout the day, spread out more and I don’t eat too much of the same thing everyday, I need more variety!

I usually am pretty good for planning meals ahead of time, it saves money on groceries and I don’t have to try to figure out what I’m going to eat each day.. but lately I have been so busy, reading books and talking to friends and family about this new way of eating, it hasn’t left much time for anything else…

By week-end, I’m sure I’ll have figured it out and bounced back… I’ll keep you posted.

On the up side of things, other than the loss of energy, I still feel pretty great! My pains are still gone and I’m sure even though I haven’t seen progress on the scale, I’m losing weight because my clothes that were small are getting bigger by the day! I’ll make some tweaks and once I get my energy back I’ll just keep doing what I’m doing… my main concern is my energy level, without that it’s hard to get workouts in and I really want to focus on being more active this summer and enjoying the sun!

*UPDATE – Seems to be either the veggies or the protein. I had a salad with some chicken for lunch and within an hour of eating my energy came back… now it’s just to keep making sure to have enough protein and veggies..

 

Well I did it, I completed 5k and I’m still standing. My hips remarkably didn’t hurt at all and I managed to get done in under an hour which is what I was hoping for. My official time was 50:38.6, that’s pretty awesome! My calf muscles were sore but I was jogging on and off throughout which might be why and today my thighs and calf muscles are mildly sore but my hips, not even sore! I’m proud of myself, I couldn’t even walk 5 minutes only a few short years ago and now I completed a 5k race.. That was my goal to complete it and I did and under an hour.. now I can work on doing it faster for next time! ;)

The picture to the right is of my parents and I before the race, they did the race with me, along with two of my good friends Chantal and Laura!

Now the problem with this race is that by the end I was starving! So I had a banana and some gatorade and lots of water…

Then following the race we went out for supper where I did well, I had a quarter chicken dinner with salad, no dessert. But then I went to the movie theatre and since I had gone sooo long since last seeing a movie, I thought a small popcorn wouldn’t hurt. Well it did, during the movie after I was done my popcorn(full of sugary carbs) the hips started aching and it became hard to sit still..

The pain didn’t last, it went away through as I was sleeping last night but I woke up with lots of pimples on my chin… my clear skin, not so clear anymore! AND to top it off, I had gained  a pound and a half.. geesh! I’m pretty sure it was mostly the popcorn. It could have been some retaining water from eating the carbs along with the gatorade and the half a banana.. that’s a lot of sugar for someone who doesn’t really eat it anymore..

The carbs were so not worth it.. I even woke up with a bit of a headache this morning, sugar hangover maybe lol.. Anyways it’s gone now but lesson learned! All in all it was a great day, thanks for all the support and for all the people along the way who cheered my name even though they had no clue who I was! It was awesome and it didn’t rain!

If you ran any of the races this weekend, please post what race you did and what your final results were… and congratulations all who participated and made it to the finish line!

Thanks to my friends Chantal and Laura for coming out and supporting me!!!

Laura Perreault (Finished 45:09.5)

Chantal Forsyth (Finished 51:44.1)

Sugar, toxins and blood tests

Posted: May 27, 2011 in LCHF/Paleo

I was checking out Gary Taubes Blog. Now if you don’t know who he is, he’s a Science writer, best-selling author and a featured writer of the NY times. He published an article in the New York Times called Is Sugar Toxic? A great article and explains my point quite well. Obviously I think it is!

What I like about this article is that Gary Taubes goes on to answer questions by his readers about sugar. Not many apparently were convinced that eating sugar was bad for them….Some people have a really hard time dealing with the fact that their sweet tooth is killing them.. You can read the questions and answers here.

The article has over 500 comments in this thread, so you probably won’t read them all but if you still aren’t convinced…. Gary Taubes posted his blood test results on his blog. He wanted to put to rest any speculation that he was going to die anytime soon from the way he was eating. (High Fat Low carbs like myself.) Here is a quote from his blog post, describing the types of foods he eats. Very similar to what I eat, though I don’t really like sausage..

Keep in mind as you go through these that I do indeed eat three eggs with cheese, bacon and sausage for breakfast every morning, typically a couple of cheeseburgers (no bun) or a roast chicken for lunch, and more often than not, a ribeye or New York steak (grass fed) for dinner, usually in the neighborhood of a pound of meat. I cook with butter and, occasionally, olive oil (the sausages). My snacks run to cheese and almonds. So lots of fat and saturated fat and very little carbohydrates. A deadly diet, according to Dr. Oz. Without further ado, here are my numbers…

Click here to see Gary Taubes Blood Test Results

As you can see Gary’s blood tests results including his cholesterol are in a normal range or better.. I guess Dr. Oz was wrong, Gary’s diet isn’t so deadly.. wonder how the Doc would respond to the test results? Yes, agreed Gary isn’t a doctor but there’s TONS of doctors you could invite onto your show Dr. Oz, that can give you the facts, they can explain this to you Dr. Oz. I’m afraid just because you have a TV show doesn’t mean you are necessarily right.. Why don’t you talk to:

Dr Jay Wortman, Dr. Walter WillettDr. Leo Galland, Dr. Edward Saltzman, Dr. Frank Hu, Dr Margaret Chandler, Dr. Dariush Mozaffarian, Dr. Dahlman, Dr. Anna Issakoff-Meller, Dr. Steven Traplin, Dr. Annika Dahlqvist, Dr. Andreas Eenfeldt, Dr. Robert LustigDr. Eric Westman(Like him on facebook), Dr. Mary Vernon, Dr. Gil Wilshire, Dr. N.J. Robillard, Dr. Jeff Volek, Dr. Richard Feinman, Dr. Michael Eades, Dr. John Briffa, Dr. Davis, Dr. Barry Groves Oh and here’s a name of a dietitian too Valerie Berkowitz or how about a Fitness and Nutrition Scientist – Cassandra Forsythe

I’ve been reading a lot of Swedish blogs, those in English obviously and I came across this recipe. It actually had ingredients that I already had in my cupboard and fridge, so I tried it. Basically they are a low-carb substitution for bread. I use them as hotdog and hamburger buns and they are pretty good… compared to gluten free bread I have tried in the past which was  horrible and full of sugar. Here is where I found the recipe, scroll down it’s at the bottom with a bunch of other food tips.

Don’t they look yummy? Only 6-8 grams of carbs depending on the size you make them. I take them with me when I go somewhere where there’s a bbq so I can still eat a burger and look a little more normal. Tastes good, easy to make, what more could you want? Mine didn’t look this fluffy though cause I couldn’t find my whisk to whisk the eggs so it was pretty flat but still good.

*Note if you have some extra time after writing down the recipe check out Mark’s Daily Apple Blog, he has three great stories that are sure to inspire you to change your healthy eating habits.

Ingredients

3 eggs
100 grams of cream cheese (A little over 1/3 cup, not quite half a cup)
a pinch of salt
1/2 tbsp fiberhusk (can be excluded)
1/2 tbsp baking powder (can be excluded)

  • Separate the eggs, egg whites in one bowl and egg yolks in another.
  • Whip the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  • Mix the egg yolks and the cream cheese well. Add fiber husk and baking powder if you want (will make the oopsies more like bread)
  • Very gently put the egg whites into the yolk mix – try to keep the air in the egg whites.
  • Put 6 large or 8 smaller oopsies on a baking tray.
  • Bake in the middle of the oven at 300F for about 25 minutes until they turn golden.
  • Can be eaten as bread or used as a hotdog or hamburger bun. You can also put different kinds of seeds on them before baking them, such as poppy, sesame, sunflower or even salba seeds. One big oopsie can be used for a swiss roll. Add a generous layer of whipped cream and some berries.

Not because I was sad but because I was so freaking happy. My hips have always been sore, even mildly sore and all week I really just thought it was in my head that my hips hadn’t been hurting. I even went for a walk last week and they weren’t sore afterwards or the next day. Odd, has never happened but must just be because I have lost some weight.

I have NEVER gone to the gym and not made my decision of what I was going to do there based on what I felt like doing. I always based it on the degree of pain I was in.. usually I do weights right away but I was anxious to see if my hips would start to hurt so I went to the elliptical. I breezed through 20 minutes, didn’t feel like quitting, wasn’t tired, my legs weren’t tired and hips didn’t hurt.

Ok the real test, the treadmill. Now the treadmill I haven’t actually been able to go on until recently – the past year or so.. Considering I have gone to the gym for 3 years, it really doesn’t seem like all that long ago. Anyways when I go on the treadmill I usually walk with my hands on the railing because my hips will hurt more if I put all my weight down on them (like a normal person). Today, I walked like a normal person. Hands weren’t on the railings…  out of habit, they kept going to the railings but I took them off because I didn’t need them there. I did 10 minutes on the treadmill and no pain.

So I thought ok, I still have energy.. weird.. at this point I usually want to quit and go home but I was ready to do more so I went and did the weights… after a cardio workout.. I usually don’t ever have the energy for that. I thought let’s see how long I last. I even put the weights up higher than I can usually manage. I haven’t been able to put the weights up at all.. I try it and I have to go back down a bit because it’s too hard. So I thought, yeah I’m brave.

No problem… what? I left the gym thinking I could probably do another 30 minutes with no problem, but I didn’t want to push and I did have to go get a few groceries on my way home before the store closed… this has been the most amazing past couple of weeks. Not only have I managed to get rid of my hip pain almost 100 % of it, ok maybe closer to 98% but I’m losing weight and I have TONS of energy. I never in a million  years thought any of these things would happen, especially in the same week. I want to cry. I really do.

This makes me excited that I can actually do normal stuff again.. like maybe even run outside or play a sport I’ve always avoided because my hips hurt. And that 5k I am doing on Saturday, I’m not even a little worried about it now. It will be easy! I might just go back and do another lol (ok maybe not) Oh and guess what, I weighed myself today and in a week and a half I am down 7.5lbs… awesome! I can’t stop smiling!

So I thought I’d look up to see if I could find any good news articles on the debate on Low Carb High Fat, here is what I found. Most are fairly recent..

A reversal on carbs – By Marni Jameso. Here is a small quote from the 4 page article.

 In a 12-week study published in 2008, Phinney and his colleagues put 40 overweight or obese men and women with metabolic syndrome on a 1,500-calorie diet. Half went on a low-fat, high-carb diet. The others went on a low-carb, high-fat diet. The low-fat group consumed 12 grams of saturated fat a day out of a total of 40 grams of fat, while the low-carb group ate 36 grams of saturated fat a day — three times more — out of a total of 100 grams of fat.

Despite all the extra saturated fat the low-carb group was getting, at the end of the 12 weeks, levels of triglycerides (which are risk factors for heart disease) had dropped by 50% in this group. Levels of good HDL cholesterol increased by 15%.

In the low-fat, high-carb group, triglycerides dropped only 20% and there was no change in HDL.

Heart Health improved by high fat diet (is this for real?) – By Sara Novak at planetgreen.discovery.com

PBS Interview with Walter Willett, M.D – Professor of Medicine at Harvard Medical School, Department of Nutrition and Epidemiology

A big Fat Debate – By Kristin Wartman – Food Writer for Huffington Post

Say goodbye to low fat – A low fat diet doesn’t make you healthy – By: Martha Rose Shulman – Award-winning cookbook author, celebrity chef co-author, educator and Food Consultant

Eat more, lose weight? – By Leo Galland, M.D. – Practicing physician, author and leader in integrated medicine. A reminder to eat your salads!

What if it’s all been a big fat lie? – By Gary Taubes – Science writer

Low Carb Challenge – By: Thana Dharmarajah – Hamilton Spec

This new way of eating has benefited me in the following ways:

1. I have TONS of energy

2. I eat foods that taste great, I don’t feel deprived

3. I’m never starving

4. I fill up quite quickly with one meal or snack and it lasts longer than how I was eating before

5. All pain I experienced in the past is gone. (Joint pain, muscle pain, headaches, tired muscles)

6. I feel amazing! Better than I have felt in the past 3 years of “healthy” eating and 5 workouts a week.

7. I don’t have to kill myself in the gym anymore, this means I have more time to do the things I love. Like blogging, visiting friends, family, playing. :)

8. I enjoy working out!I use to hate it because it felt like I was getting nowhere.. NOW I know they are benefiting me for my strength my endurance. I’m getting leaner, fitter, healthier with much less effort

9. I’m happier, I’m excited and eager to teach this to others so they too can benefit from all these things.

10. My skin is softer, clearer than it has ever been.

11. Did I mention I have tons of energy. For someone who was dragging herself to the gym by mid-week, this is something I never thought I had in me. Energy, what is that? I never felt refreshed, I never felt like I had lasting energy throughout the day, especially not throughout the week.

I’m sure there’s many more I can list here, I just can’t think of them all right now. I’ll add more as I think of them.. BUT as you can see in the past week and a half, just making some minor changes in the way I was eating has made all the difference in the world. You can call what I’m doing a paleolithic lifestyle or Ketogenic you can call it any one of many High Fat Low Carb ways of eating that are out there. To me it’s a combination of research and discovering what works for me.. That’s the thing you have to do for yourself. Take in the information and find out what will work for you. They are all very similar for the most part in terms of going back to the way we(Humans) use to eat for tens of thousands of years, long before the agricultural world took over our plates.

I always knew something was wrong with the foods I was eating and I slowly changed the way I ate, it took me 3 years and I have come a long way. I absolutely will never look back because now I see what I was doing wrong and all the benefits of doing things right. I don’t see a reason to go back. The research I have done and the striving to figure it all out has got me to where I am today. I enjoy my food more now then I ever did. I can’t lie, there are foods I miss. Those foods have been replaced with new foods, low carb foods that taste just as good, if not better.

When I eat those foods I thought I enjoyed, they taste awful and make it quite easy to never look back.

Don’t forget to check out and LIKE my Facebook page I just created. The goal is to spread the word of the LCHF lifestyle so that we can start getting EVERYONE HEALTHY again.. If you are from another country, start your own LCHF page on Facebook if there isn’t one already and help spread the word.

I’m also looking for more recipes, stories you have that you’d like to share. I plan on getting some stories told!!! Email me at tiana.macleod@sunmedia.ca or add it in the comments.