Super Compressed Eating Window

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Food: November 14, 2015

I woke up feeling good this morning after a good, but not great, night of sleep. The biggest item on my list to accomplish today was to workout, other than that, I just needed to relax and keep the stress away!

Weird eating day because I wanted to workout fasted and my plan was to hit the gym about 1pm. Consequently, I broke my fast (other than the BCAAs I consumed during my workout) about 4pm and I ate my last food before 8pm. Talk about intermittent fasting–I compressed my eating window to four hours, or about half of my normal eight hours.

My dinner by the way…pancakes and syrup! Now you might ask, “Are pancakes and syrup part of your version of Primal/Paleo eating?” My answer is, “Pretty close!”
The pancakes were made with a product called Mancakes High Protein Pancake Waffle and Baking Mix
which are high protein/low carb and I used Walden Farms Pancake Syrup¬†which I found quite tasty considering it is zero calorie with zero carbs. Hey, sometimes I feel like foods that aren’t traditional Primal/Paleo items, but I work around it! By the way, the day’s eating did not push my body out of ketosis!

I hope your weekend is going great and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: March 31, 2015

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Listened To My Body

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The green smoothy made it back into my diet today. My Vitamix makes the best green smoothies!

Seems like the past few days I’ve been consuming a few hundred calories more than normal but today it seems my body seemed to want less. I listened and, as a result, only ate about 1,600 calories. The point is, I find when sticking to my version of Primal/Paleo eating and I stay away from sugar, grains, and processed food, I don’t engage in mindless snacking. Perhaps this is because sugar and high carbohydrates consumption always makes me hungry and I can’t seem to eat enough. I guess low-carb, higher fat intake keeps me satisfied and probably results in a reasonable amount of calorie consumption.

I sure hope your week is progressing nicely and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: March 22, 2015

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Low-Carb Sunday

Today’s eating ended up very low carb with my estimated intake at about 48g. This wasn’t due to any concentrated effort on my part, rather just a by-product of cleaning out the leftovers from last week and have cod for dinner. All of the food today synched up to my version of Primal/Paleo eating.

I’m certain my body would have maintained a ketogenic state–I can’t wait to get my brand new Ketonix Sport breath analyzer to resume my daily testing.

I hope your weekend ended up great and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: March 17, 2015

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St. What Day?

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Can you see the green tint?

To busy and stressed to even notice that today is St. Patrick’s day…didn’t even wear a stitch of green. By the time I figured it out, I decided to wear green on the inside by adding a cup of spinach and a cup of kale to my protein shake for lunch which gave it a a subtle green hue. :)

For dinner I made a new recipe in the crock pot: http://holisticallyengineered.com/2012/09/whole30-day-30-and-italian-beef.html This dish tasted fantastic!

My diet all day followed my version of Primal/Paleo. As normal, I followed my intermittent fasting routine having that greenish protein shake at about 1:30pm and then the final meal at around 9:30pm. Since I am waiting for my new Ketonix Sport device I can’t test my body for ketosis, but I would be willing to bet with my carbohydrate intake today estimated to be below 100g I am fully in a ketogenic state.

Happy St. Patrick’s Day to all and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: February 24, 2015

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Low-Carb Tuesday

In looking at today’s food diary (look at the bottom if this post) I took in a pretty low number of estimated carbs today. In keeping with my habit of intermittent fasting, I ate my first meal after noon which consisted of a bunch of leftovers: bratwurst with onions and peppers, asparagus, and some leftover chicken. Clearly my body craved protein! :) For dinner I had my normal lunch fare: bacon, eggs, a baked potato browned in bacon grease with some steamed broccoli topped with grass-fed butter and sea salt.

I kept my ketosis string alive and, with today’s food, I would expect the same result tomorrow–I’m a fat burning beast for sure! I hope your week is progressing nicely and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: February 23, 2015

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Extra Ketosis Test

ketonix-sportI have a friend who is embarking on a “Keto” diet and I’ve been following his progress on Facebook. This guy is a serious endurance athlete, biking and running, so I’m very excited to see how this “diet” works for him. I suggested he might want to read Keto Clarity, which is a great resource and maybe look at the Ketonix Sport Ketone Breath Analyzer to test his body for ketosis. I mentioned that I test myself each morning first thing and he suggested I try testing again in late afternoon or early evening since the morning test is right in the middle of my fast, which runs from about 8pm until noon. Here’s what happened…

I take 5g of Creatine daily!

Using the Ketonix Sport, I tested in the morning, first thing upon waking (about 5am) and I was in ketosis. Since Monday is a workout day I took my 5g of creatine right after the Keto test, then on the way to the gym I drank an all-natural Celsius energy drink (2g of carbs, 10 calories), and my BCAAs (no carbs or calories), neither should throw me out of my fasted state. Then I crushed it in the gym! :) Followed my intermittent fasting routine and ate my first meal around 1:30ish (with an estimate carb load of 116 g). If I remember correctly, the Ketonix web site recommends you don’t test within two hours of eating, so I waited until just after 5pm and conducted another test. Drum roll please…the device showed my body in a ketogenic state!

This tells me if I keep my carbs low and make the carbs I do eat “good carbs” meaning not refined sugar, grains or processed food, I’ve successfully “trained” my body to use ketones as the primary source of fuel rather than glucose. In other words, I’m a fat-burning beast! :) I think this, along with the weight training I do, allows me to maintain a body fat percentage hovering around 10%-11%.

I’d love to hear how others are doing with Keto diets and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: February 17, 2015

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When The Spouse Is Away…

When my wife is away I turn into a taxi service for my kids! Throw in my six month dermatology check up, plus work made, today quite hectic. I woke up feeling great and in a ketogenic state–no surprise given yesterday’s low estimated carbohydrate intake. I pulled off intermittent fasting, per usual, eating my first meal at about 2:30pm and my last meal at about 9pm.

For the most part I kept to my version of Primal/Paleo eating with the exception of a bag of Chipotle chips with my lunch salad. In a perfect world I would eliminate all grains all the time, but I’m far from perfect! :)

The rest of this week will be crazy busy like today while my wife is out of town. Hope your week is progressing well and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: February 10, 2015

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In The Groove

Day two in my quest to improve my diet quality and shed some body fat and today I’m back in the groove. Woke up felling great and started the day in a ketogenic state per my Ketonix Breat Analyzer. This is important to me because it shows my body is producing and burning ketones as my primary fuel source rather than glucose, or blood sugar. In short, I’m burning away that chocolate cake from last week! :)

I kept with my practice of intermittent fasting, eating my first meal at noon and my final meal around 7pm. I made food choices matching up with my version of Primal/Paleo which were low in carbohydrate and high in good fats. Once again I used my trusty Vitamix to whip up a yummy green smoothy containing a whole avocado, one of my favorite super foods.

Take a look at my weekly weight chart below and you will see my scale weight beginning to normalize–I would guess this a combination of fat burning and shedding water weight.

Most importantly, I feeling great and healthy. Stay tuned to see how my eating discipline holds up as I hit the road for a couple of days and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: February 1, 2015

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Super Bowl, Super Amounts Of Food

2-1-2015-featuredI really tried to be good, but for me, the Super Bowl means not only football, but lots of great food. This year I made guacamole,¬† Slow Cooker Balsamic Chicken & Sausage over spaghetti squash, french fries, and my wife made buffalo chicken dip. Almost all of the food followed my version of Primal/Paleo, with the exception of the corn chips. I stuck to the intermittent fasting routine and kept my eating between noon and 8pm. Despite the larger number of calories, my estimated carbohydrate intake was just under 200g, so I should be keeping myself in ketosis–we shall see tomorrow morning.

I hope your Super Bowl weekend went great and, as always…

Be smart in the kitchen and a beast in the gym!

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Food: January 27, 2015

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Blackened Grouper, Yum!

blackened-grouperI need to eat more quality fish! First, it tastes so good. :) Second, eating fish appears to be pretty health since it contains beneficial omega-3 fatty acids. My lunch today featured a beautiful, blackened grouper with a baked potato (butter and sour cream), broccoli (topped with real butter), and a side salad. This is a perfect meal for my version of a Primal/Paleo diet. You’ll notice I’m clearly not strict Paleo as I enjoy some dairy and, especially when I’m working out, don’t shy away from white potatoes. I listen to my body and sometimes I just feel better when I mix in some starchy carbs.

I stayed with the intermittent fasting plan eating the above a bit after noon, and then had leftover chili for dinner. I kept the estimated carb count at 118g, well below my goal of keeping my carbohydrate intake below 200g. As a result, my morning ketosis test has been positive for almost a week now. The further benefit is almost effortless weight control (as measured daily with my FitBit Aria Smart Scale).

Here’s to eating more fish and, as always…

Be smart in the kitchen and a beast in the gym…

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