Food: February 26, 2015

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Pizza Carb Results

So the outstanding question from yesterday’s pizza dinner, which helped propel my carbohydrate load to an estimated 262g yesterday is, “Will I wake up in a ketogenic state?” I would bet the farm the answer would be “no,” given my previous n=1 testing has shown, depending on the type of carbohydrate I eat, my tolerance level is somewhere just above 200 g. As I do every morning, I used my Ketonix ketone breath analyzer which showed my body in a state of ketosis.

Again, this is not what I expected. My thought, and I’m no expert, is eating the pizza at 8:30pm or so should have caused my blood sugar to rise and stopped my body from producing ketones until the blood glucose is expended. Okay, that’s a very simplified way of thinking about it. So what are possible reasons?

  • the measuring device is not accurate–always a possibility
  • maybe my huge early morning workout affected the situation? I lifted in a fasted state. Then ate low carb for my first meal, then ate the pizza for late meal.

I tested the device by eating my normal first meal, eggs, bacon, potato, and a green smoothy. Then I tested using the Ketonix device and, as I would expect, was not in ketosis.

I’ll never know the answer, but I’m going to go with the story that my body prefers ketones as fuel and, over time, have adapted my body to increase my carbohydrate tolerance–yeah, let’s go with that! 😀

Today I’m back to my normal version of Primal/Paleo eating and loving it! As always…

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

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Food: February 21, 2015

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Calories Up, Carbs Down

If you’ve been following along, the last two days I’ve spiked up my carbohydrate intake above 200g and I’m watching to see if this pushes my body out of ketosis. Yesterday I estimated my daily carbs at about 215g so the question is, “Did I test in a ketogenic state this morning?” Well the answer is yes!

Today’s calorie intake measured a bit higher than normal but included significantly fewer carbs than the previous two days–a more normal carbohydrate load for me. In general my diet followed my version of Primal/Paleo eating with lots of real food, minimal sugar and no grains or processed food.

In keeping with my habit of intermittent fasting, I kept my eating inside an eight hour window with the intention of keeping my glucose levels low outside the window and forcing my body to burn stored fat as fuel. This is part of my strategy to stay lean!

I finally got a full night of sleep–this week’s sleep numbers have been horrible, I’ve got to do better!

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: February 20, 2015

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Higher Carbs, Still In Ketosis

Great book if you’re Keto curious!

Friday is here and, despite not getting nearly enough sleep this week, I woke up today feeling great! Yesterday I mentioned consuming more than 200g of carbohydrate (estimated) and wondering if my body would be thrown out of ketosis. Well I’m happy to report I stayed in a ketogenic state according to my Ketonix breath ketone analyzer. What this n=1 experiment says to me is we all have different carbohydrate tolerance levels and, for me, sometimes it’s not necessarily the amount of carbs, but also the type. I have consumed less carbohydrate and been thrown out of ketosis when the carbs are heavy in sugar or processed grains. I also believe physical activity has lots to do with this as well. My workouts have been getting pretty intense as I am in the part of my lifting program where the weights are heavy (for me).

Today I consumed even more estimated carbohydrate at about 215g–darn those chips at Chipotle! Let’s see what tomorrow’s keto test reveals. Otherwise my food choices matched right up with my version of Primal/Paleo.

I hope you had a great week and, as always…

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

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Food: February 9, 2015

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Back On Track

At the start of this new work week I have managed to get back to eating my version of Primal/Paleo after the past few days of (somewhat) going off the dietary rails. I woke up in a great mood, ready to hit the gym. My daily ketosis test showed my body in a ketogentic state which I is good since I’ve managed to add a few pounds of body fat (so now I have some extra fuel I need to burn off).

What is really cool about this little n=1 blog experiment is I’ve figured out how to shed those few pounds relatively quickly and without effort. Notice I said “effort”–it takes discipline on my part! The key is pretty simple for me, just eat the right food consistently, stay in ketosis, and the fat will burn off.

Let’s put the above theory to the test this week–I’m going to attempt to follow my preferred eating pattern and stay away from sugar, grains and processed food. Let’s see what the FitBit Aria Smart Scale shows my weight and body fat %  in a week.

2-9-2015-weeklyThis will be should be interesting because I will be traveling for work for a couple of days this week! Stay tuned to see how this challenge turns out and, as always…

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

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Saturated Fat & Cholesterol, Not My Enemy

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big-breakfastIf I asked you what causes heart disease, the leading cause of death (according to the CDC), what would your answer be? I’d be willing to bet many would say something along the lines of, “artery clogging cholesterol.” Five years ago that would have been my answer too because that’s what has been pounded into my head pretty much my whole adult life. If I asked you what causes this “artery clogging cholesterol?” I would guess many would blame dietary fat–specifically saturated fat.

That message certainly made sense to me and here’s why. What do butter, tallow, and lard all have in common? These saturated fats are solids at room temperature. The heart surgeons, flooded with bypass patients, show videos of blocked arteries and it’s easy for me to believe that eatingclogged-artery too much fat, especially this solid, sticky saturated substance, would cling to artery walls, eventually harden, inevitably creating a blockage and then a heart attack. In fact, you hear the doctor blaming the patient in the video linked above blaming the fat in the burger and the “butter fat” in the cheese and the ice cream/milkshake for clogging the poor guy’s artery. Pretty convincing, eh?

Our so called experts were so convinced that saturated fat caused obesity and heart disease that in 1977 the low-fat diet was recommended to all Americans. This was the precise time that Americans began suffering from the obesity epidemic. Hmmmm, coincidence? french-friesThe war on saturated fat even forced McDonald’s to switch from using beef tallow to make their fries to vegetable oil in the 90s.

Now, 40+ years later, our population is fatter and sicker than ever! None of this made any sense which is why, after much research and self experimentation, I made the switch to my version of a Primal/Paleo diet. As a result I eat butter, bacon, and homemade french fries fried in 100% grass-fed beef tallow (just like the McDonald’s fries from my youth :) ). I’ll admit that going directly against conventional wisdom was a concern, especially after all those years of being told saturated fat is bad.

deadlift-featuredWell, I no longer have those fears and here’s why. My waist size is the same as it was in high school. According to my FitBit Aria Smart Scale, my body fat % is around 11% give or take. I am in the best shape of my life at 50 years of age and lifting the heavier weights than in my 20s! I’m no expert, so don’t go by me, this is a great article on cholesterol by Chris Kresser if you are interested.

But what about my heart? Eating all that fat–especially saturated fat–shouldn’t my cholesterol numbers must be through the roof? We’ve been warned to keep that total number below 200 or you get to take a pill daily, right? My research leads me to believe cholesterol is a good thing, given the right mix of HDL, the so called good kind, and LDL, the alleged bad kind. This blog is all about transparency, so here are the lipid results from my latest blood work taken on December 23, 2014 as part of my annual physical.

lab-12-23-2014As you can see, my total cholesterol (TC) is 170, the “good” or HDL number is 59 (the recommended level is >39), and my triglycerides are 43 (well below the high number of 149). My VLDL, which stands for Very Low Density Lipoprotein (these are the tiny particles that are very bad because, usually due to inflammation, can stick to the artery walls and create blockage), is 9, nice and low in the range of 5 – 40. Here is another good article on how to interpret cholesterol numbers.

I would bet many physicians look primarily at the metrics above, but my research, like this article from Mercola.com, leads me to look at a couple of ratios to better understand my lab results. The first, is the HDL:TC ratio which is calculated by dividing HDL by TC and then multiplying by 100. Dr. Mercola states in the article:  ”

Generally the HDL ratio should be above 25 and preferably in the 30s. If it is in the 40s, that nearly guarantees immunity from heart disease. Whereas if it is below 15, and certainly below 10, a heart attack is inevitable.

Let’s see if I will live based on my latest lab results! :) My ratio is 59/170 or .34, then multiply by 100 to get 34. Looks like I’m not “guaranteed immunity from heart disease,” but I think I’ll probably live.

Similarly, the Triglyceride:HDL ratio, according to Dr. Mercola, should be below 2.0 (and the lower the better). So, 43/170 comes out to .25–again, I’m pleased with those results.

Clearly a diet high in saturated fat, while avoiding trans fats and industrial seed oils, like vegetable oil, hasn’t resulted in terrible cholesterol numbers, so what does? My theory is excess bad carbohydrates–refined sugar, grains, and processed food–is what drives up VLDL and, when combined with systemic inflammation and oxidation (also caused by bad carbs) is a recipe for arterial damage and potential heart disease.

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The junk food loop?

I’m not a lunatic about consuming fat–if you look at my food diary you probably see I eat lots of fat at times and not so much other times. Hopefully I’ve learned to listen to what my body needs and feed it what it’s hungry for.

I also use fat consumption as a tool–when I get cravings for “bad” food (and believe me, I battle this all the time), I try to fight them off by eating “good” fat. Many times I succumb to the cravings and eat garbage and this, more often than not, leads to more hunger and then more junk food–a bad loop to get caught in. However, when I use fat to combat cravings I feel satisfied and can better avoid the junk food loop.

Incidentally, the biggest objection I get from people when I describe my dietary habits is consuming saturated fat. Given our country’s low-fat nutritional history, I completely understand that fear. I’m not an expert or a medical professional, but my n=1 experiment shows that my high(er) saturated fat, low carb diet works for me and I have the lab results to prove it. But, everyone is different! Please leave a comment and let me know your thoughts on saturated fat and cholesterol and, as always…

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

My Twisted Relationship With Gluten

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bread-pasta-glutenLet’s face it, being gluten free is in! You and I probably can most likely name several people we know who are avoiding or giving up gluten and the internet and supermarket tabloid headlines are full of gluten free celebrities. Everyone seems to be talking about gluten–some calling it evil, others defending it and their choice to enjoy it. I heard a news story on the radio stating something along the lines that most of people, including those who are going gluten free, can’t articulate what gluten is. Sound like a fad?

What is gluten? According to the Celiac Disease Foundation:

Gluten is a general name for the proteins found in wheat (durum, emmer, spelt, farina, farro, KAMUT® khorasan wheat and einkorn), rye, barley and triticale. Gluten helps foods maintain their shape, acting as a glue that holds food together.

Make no mistake, gluten is extremely harmful for those with celiac disease, which is a genetic, autoimmune disease affecting about 1% of the United States population. From celiac.org, the following describes how gluten affects those with celiac disease:

When people with celiac disease eat gluten (a protein found in wheat, rye and barley), their body mounts an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body.

So, my question, “Is gluten bad for those of us not diagnosed with celiac disease?”

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One of my best homemade pies :)

Why am I so concerned? For one, I absolutely love the taste of foods containing gluten:

  • breads, cookies, cake, pies, donuts
  • pizza
  • beer
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My never used bread machine

I own a bread machine and at one time played around with growing my own yeast dough. I have many pizza cookbooks, baking pans and stones. My house has not one, but two beer keg/taps! It’s safe to say I’m a major lover of gluten and gluten-containing foods.

Not one, but two beer taps...

Not one, but two beer taps…

But, does gluten love me? :) Looking back at my childhood, I don’t remember chronic digestive issues but I definitely experienced occasional GI discomfort which I though was just normal. As an adult I never felt like I had any symptoms pointing to a chronic digestive problem as I consumed massive amounts of gluten routinely. I’m talking about eating an entire pizza at one sitting or killing a box of donuts myself. Let’s not even talk about beer! :)

The point is, there were no obvious signs at the time that gluten affected me in any way. In May of 2014 I decided to conduct an experiment and try my hardest to go gluten free (there was a specific reason for this n=1 experiment which we shall get to shortly) for at least 90 days. I know I wasn’t completely gluten free because it turns out gluten is in just about everything! For example, I had no idea soy sauce had gluten in it, but many brands do, so I ate sushi for lunch and inadvertently consumed gluten. During those 90 days I would estimate I was 99% gluten free and I have to say I seemed to feel noticeably better both physically and mentally. This is clearly an observation based on correlation and I have no way to prove causation (meaning I can’t scientifically prove that removing gluten from my diet actually caused me to feel better). The mind is a powerful thing and who knows if I just felt better because my brain thought I should feel better, the classic “placebo effect.”

Regardless, if I felt better physically and mentally because of actual physiological reasons or merely because my mind “believed” it, the result is the same and I achieved a favorable outcome. The experiment, however, surfaced a much bigger benefit for me–something that is key to my larger nutritional goal, let me explain…

Why Gluten Free Works For Me

I strive to achieve my version of a Primal/Paleo eating pattern which I have been attempting and refining over the past few years. In a nutshell, I try to avoid:

  • refined sugar
  • grains–especially wheat
  • processed food

When I first started I tried very hard to adhere to the the 80-20 rule, stick to the plan 80% of the time, which I feel is a good way to ease into any kind of restrictive behavior change. I would estimate nearly 100% of the 20% of the time my eating fell eating outside the pattern probably included some food or drink with gluten. As I have repeated many, many times on this blog, sugar and grains are highly addictive substances for me and a tiny bit has the potential to turn into a binge which can lead to complete failure. So the 80-20 rule and the concept of “cheat” meals can be problematic for me. What I found when attempting to go gluten free–I mean really applying myself–is I began sticking to the plan much greater than 80% of the time!

Let’s go back to why I decided to conduct the gluten free experiment back in May of 2014. About a 15 months prior I had injured my ribs and, as a result of a CT scan, the radiologist found a nodule on my thyroid gland. There is a family history of thyroid issues including three immediate family members who currently take a thyroid medication. One of my top health goals is to never have to take a prescription medication long term, and it seems, for the most part, once on thyroid medication, always on thyroid medication. I began going back into my blood work history, looking at my TSH and I noticed a concerning trend–my TSH levels had begun to creep up, which can indicate the thyroid gland isn’t working properly.

Keep in mind I have no symptoms linked with a malfunctioning thyroid and my TSH and other thyroid blood levels were still in the acceptable range, but I saw them trending in the wrong direction. I began looking for possible explanations, one of which is Hashimoto’s disease, which is condition where the immune system attacks the thyroid gland and destroys its ability to function. Can you guess what the treatment for this is? That’s right, take a thyroid hormone replacement drug–exactly the outcome I want to avoid!

What causes Hashimoto’s disease? According to the Mayo clinic:

Doctors don’t know what causes your immune system to attack your thyroid gland. Some scientists think a virus or bacterium might trigger the response, while others believe a genetic flaw may be involved.

Further research beyond the established medical community and “conventional wisdom” revealed a strong connection between celiac disease and Hashimoto’s disease and:

Gluten can also trigger the very autoimmune reactions that cause you to have Hashi’s, since supposedly, the cells of your thyroid are similar to the cells of gluten, i.e. an attack on one is going to make your ripe for the attack on the other.

This was the basis for my 90 day gluten free experiment–I wanted to see if eliminating gluten helped with my thyroid hormone numbers. I have subsequently been tested and, thank goodness, do not have Hashimoto’s disease (I am in the midst of figuring out the whole thyroid issue, more on this in an upcoming post). What I did notice while trying in earnest to go gluten free is, when I permitted myself no wiggle room and treated the situation as if I had celiac disease and a single molecule of gluten might be harmful, I found myself eating clean with much less effort and struggle. I no longer had to contend and struggle with the “what’s one bottle of beer going hurt” scenario! Outside of sugar, the most tempting foods that cause me to stray from my preferred dietary pattern seem to include gluten. So, when I treat gluten almost as if it were a life-threatening poison (as it can be for severe celiac sufferers), I seem to not only eat more cleanly, but I do it with much less stress!

For me, aggressively attempting to avoid gluten has become a key tool in maintaining my preferred eating pattern and, more importantly, helped me reduce the stress associated with keeping the pattern and therefore increasing the consistency and sustainability of the diet. Is that to say I will never eat pizza, have a piece of birthday cake, or drink a beer? Hell no! :) I am still going to enjoy my life!

Do I care about the eye rolls that occasionally happen when I pass on bread at the restaurant? Nope. My goal is to try my hardest to use avoiding gluten as a tool to pass on foods containing grains and sugar as well as processed foods. It scares me when I encounter folks who tell me they are gluten free and then say, “It’s not so bad, I really like XXXXX brand of gluten free brownies, they taste great!” Replacing gluten containing products with other forms of processed garbage and full of sugar doesn’t fit my strategy at all–eating real, whole unprocessed food is my goal.

Please comment on your relationship with gluten. Does gluten overtly affect you physically? Do you think the gluten trend is hogwash? I want to know and, as always…

Be smart in the kitchen and beast in the gym!

 

My Secret Weapon: Sleep

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

sleeping-coupleI have been a member of the “Type A,” high stress club for most of my adult life. This behavior started in college as I went to class and studied during the day, waited tables at night, and spent any spare moments doing what college kids do: party! This behavior continued as I embarked on my career as a programmer/analyst–in the office early, work late then hit town for a few drinks and relaxation. Then I got married and eventually the kids came along while juggling a high-stress sales job. Does any of this sound familiar? :)

stressed-manI can say with great certainty the above lifestyle did not promote healthy sleep habits. In fact, like many of you, I was often proud of my ability to function on very little amounts of sleep, not knowing or really caring how it affected my health. Yep, I was the proverbial, “I can sleep when I’m dead” guy.

The scientific journals are full of articles detailing the importance of getting enough sleep and the bad consequences if we don’t. I’m not going to fill this post up with links to those articles–just type “importance of sleep” into Google and you can read to your heart’s content. :) I will say this about the the articles that try to specify the precise amount of sleep an human should get in order to be health, it’s my belief each of us are unique and, like most anything, each individual has different sleep requirements. Heck, we all know people that need eight or more hours a night as well as super high functioning folks that claim to be able to exist on a mere four or five hours.

With that said, I can only relate the importance of sleep for me as your mileage will most certainly vary. For me, sleep is one of my “Big 4” factors for optimizing health and ranks right up there with diet, exercise and controlling stress. By the way, no big secret, the “Big 4” are all related and greatly affect each other in one way or another. For example, when I eat poorly, especially drinking to much alcohol, my quality of sleep is greatly affected which leads to increased stress. Conversely, when I exercise hard, I feel less stress and usually am rewarded by good quality sleep.

In fact, since I have been following concentrating on heavy-weight, low-rep compound barbell workouts, my body requires high quality sleep to recover and repair from the stress. I really don’t have too much trouble falling to sleep when I am able to follow my workout plan and do my lifting three times a week.

How can I tell if I’m getting enough sleep? Simple things, really:

  • I’m happy and in a great mood
  • Lower stress levels
  • Strong and productive workouts
  • I feel efficient and productive
  • My mind is sharp and creative
  • I’m able to relax
  • I wake up in the morning without an alarm clock

flyingTrouble for me happens when life gets in the way, which happens more often than I like. Here’s a perfect example: I have to go out of town for work leaving on a Wednesday morning and returning on Friday. Chances are I will have to wake up very early on Wednesday morning to catch an early flight–normal sleep is cut short with an alarm and I miss my regular early morning workout. Airline travel is stressful for me anyway, but since my sleep has been cut short and I’ve skipped my workout, the stress is tripled. :( When on the road, my days and nights are usually packed with customer meetings and dinners which can lead to eating bad food and drinking too much alcohol which most certainly results in poor, low quality sleep. This usually means I’m too busy or not motivated to properly workout while I’m out of town which hurts my ability to deal with stress which further hurts my sleep. If I happen to be traveling out of my home timezone, then you can add jet lag into the equation as well and, by the way, it takes me several days if not weeks to recover from a week on the West coast.

You see that a simple three day business trip, especially to a different timezone, has the potential to seriously disrupt all of my “Big 4” factors especially my sleep. But this is just part of life and my job requires some amount of travel, so I try my best to plan my trips so I can mitigate the ill effects of travel but sleep disruption is the hardest to deal with. Let’s face it, I can control every bit of food and drink that goes into my body and I can make an effort to work out while on the road–I can’t, however, force the airlines to make their flights around my delicate sleeping schedule! :)

When I am home and a little more in control, it’s still a challenge for me to have the discipline to get my sleep in. Sometimes I have had to make it priority to forgo some things I want or need to do and just go to bed. I’ve found the benefits (see that list above) far outweigh writing that email, or catching up on Facebook, or whatever else might distract me from getting that precious sleep.

Specifically, how much sleep do I really require? I have figured out the best way to answer this question to conduct an experiment on myself (n=1 test). I’ve been tracking my sleep with my FitBit One tracker, which is probably not super accurate, but good enough for me to get a sense of how much sleep I’m getting and what what quality of that sleep is (how many times I wake up and am restless throughout the night). After monitoring for a few months two things jump out:

  1. Before tracking, I really had no idea how much or little sleep I was getting and, probably more importantly, in general I wasn’t getting the amount or quality of sleep my body needs.
  2. The most useful information I get from tracking sleep, both quantity and quality, comes from matching the recorded data with how I actually feel the next day (again, see the list above).

So much like tracking calories eaten or weights/reps lifted, monitoring my sleep most definitely has helped me understand when I’m not getting enough quality sleep and helps me to change my behavior and make sleep a priority. The results for me clearly show a direct correlation between sleep and mood, stress level, personal production, etc.

10-13-2014-sleep-detailLastly, through sleep tracking, I also noticed a correlation between lack of sleep and getting sick. Last month I caught a nasty cold and a review of my sleep data in the days prior to the illness show me getting far fewer hours of quality sleep time that normal. I’m not willing to say lack of sleep caused me to get sick, but I do believe sleep if a major factor in keeping my immune system strong.

I think most of us feel better when we get good high-quality sleep. When I’m grumpy, unmotivated, and unproductive one of the first things I concentrate on is making sleep a priority and I find things turn around quickly. However, if I ignore the signals and sacrifice sleep everything seems to spiral out of control and often times I end up getting sick! :( I have learned my secret weapon for optimizing my health is quality sleep.

Is sleep a priority for you? What tips do you have for getting good, quality sleep? I’d love to get your comments and, as always…

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

Food: October 11, 2014

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Despite a slight bit of congestion today, the week-long cold seems to be almost gone-yeah! It was a beautiful Saturday and I spent several hours working outside planting a couple of plants, cutting down vines in the back yard and a few other outside chores (while catching up on one of my favorite podcasts: The Tim Ferriss Show). Because I was so busy I accidentally fasted until dinner (other than my daily creatine and a few cans of Celsius throughout the day). Perhaps subconsciously I knew the evening would be an opportunity to feast as my wife and I had a dinner party at 6pm which would entail appetizers, dinner, dessert and lots of red wine!

Before we get to the dinner, I did want to update the n=1 ketosis experiment because yesterday I estimated my carbohydrate intake at just over 200g and I really expected today’s keto test to show my in a non-ketogenic state. I performed the test as soon as I woke up (as I do every day) and, despite going over the 200g carbohydrate mark, I did maintain ketosis. A couple of reasons off the top of my as to why this amount of carbohydrate ended up not throwing my body out of ketosis: my food logging could be off as I merely estimate  what I eat when I log the food, and/or the intense workout early that day might have countered the carb intake? Whatever the case, another good data point as I continue to search for my personal carbohydrate tolerance level on my quest for a low-carb lifestyle.

The dinner party ended up great! Three couples, each bringing two dishes to share, with the host making the main dish and the vegetable. I made bacon-wrapped scallops with a spicy-mayo served in a lettuce wrap with avocado slices for one appetizer plus brie with apples and pears. We had a pear, walnut salad salad with goat cheese and then duck with roasted vegetables (drizzled with curry infused olive oil). For desert my wife made a delicious peanut butter pie. Oh, and lots of red wine!  Great time and, as you can see, the food, other than desert, pretty much matched my Primal/Paleo eating pattern! Hope your Saturday (sorry Auburn fans) was great and, as always…

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

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Food: October 6, 2014

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Went to bed last night at 8:30 not feeling very well at all. The alarm rang at 5am and I didn’t get up–I am clearly sick and I can tell because I slept another three hours! According to my FitBit One, I slept somewhere in the neighborhood of 11.5 hours last night–clearly my body is fighting this cold. Not that I need additional stress :) but I am traveling for work today. The good news is the cold symptoms, the sore throat in particular, seem less prominent during the day and worse at night.

In any case, today I broke my week long ketosis string as the test I performed first thing, showed me not in a ketogenic state. A review of yesterday’s food diary shows tells me the estimated 208g of carbohydrate pushed me out of ketosis–another great data point in my n=1 experiment!

Traveling doesn’t really pose a challenge for me nutritionally because I can pretty much make choices that match up with my eating pattern. Since I’m not a slave to carbohydrates, I am able to go long periods of time without eating and not feel bad. Today is a good example as I had my daily dose of creatine and can of Celsius in the morning. I pounded a second can of Celsius late morning as I drove to the airport (needed that caffeine even after nearly 12 hours of sleep–did I mention I’m not feeling well 😉 ). Once I landed, I grabbed some almonds and beef jerky, even though I wasn’t really hungry, and ate them on the way to my meeting. So I really ate my first “meal” at about 3pm. What I do miss when traveling is my Vitamix and the daily smoothy–drinking all those veggies and fruit makes me feel healthy!

I plan to get to bed early and try and get rid of this cold. I’d love to hear your tips on eating healthy while traveling and, as always…

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

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Food : October 5, 2014

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Well it appears the lack of sleep and living in a house with sick kid has finally caught up with me! :( I woke up this morning with a scratchy throat and stuffy nose. I have not had a cold in a long time but I can definitely feel one coming on. My daughter has been suffering with the same symptoms and missed two days of school this week. The weather turned nice today (less humidity and temps in the 70s), so I spent all morning cleaning my greenhouse. When I took a break at 1pm to watch some football, I could feel the sickness coming on: dizzy, chills, headache, sore throat. After cooking and eating dinner, I took some cold medicine and went to be at 8:30pm.

Otherwise, I stayed in ketosis today–I believe I am on a streak of seven days! But, if you look at today’s food diary, I estimate I ate a whopping 208g of carbohydrate today. I am curious to see if this takes me out of my ketogentic state.

I hope everyone had a great weekend and, as always…

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

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