Friday, September 29, 2006

Low carb VS Low fat...which makes more sense?

You know, one of the things that all the "experts" say when they argue against low carb is "but if you cut carbs you have to replace them with that means more fat or protein"

But think of it....that's exactly what they told us to do with low fat! For the most part you have to have either fat or carbohydrates to make food taste good. None of us want to eat bland, tasteless foods....but when you remove fat or carbohydrates you have to replace it with the other one or it won't taste as good. Think about an's the yolk that has all the taste...the white, which is almost all protein is pretty much tasteless. Now, you can take that egg white and add sugar and it will be yummy. You can also take that egg white and add fat and make it taste good. Seems like you can eliminate protein, or at least mostly without effecting the taste, but if you remove fat or carbohydrate, you have to replace them to improve the taste.

This is what food processors do when they create all the various concoctions available today. Want a low free cookie? No problem.....we'll just take out most of the fat and add carbohydrate. Want a low carb cookie? No problem.....we'll just remove most of the carbohydrate and add fat. Want a low fat and low carb cookie? Well, we can do it! We do have a host of chemicals that allow us to manufacture fake fat.....and use fiber to add sweetness.....oh and let's not forget sugar alcohols!!! More chemicals!! We have lots of chemicals to create all kinds of "foods"!!

Our bodies require a certain amount of fat and protein in the diet. If you remove 100% of either they body will die. Maybe not right away, but eventually the body will die. However, if you completely remove all carbohydrate from the diet you will survive, and likely even thrive!!

All (usable) carbs are sugar. Complex or simple, they are eventually broken down into glucose. While it is very true that whole grains are better for you than refined....and fruit or veggies are better than candy....they all eventually are broken down to glucose. (Fructose is different, but actually much more dangerous when overdone). If you eat carbs, your body will process them as quickly as possible. Fat and protein do slow down the process, but your body prefers sugar, so it will process that as fast as possible. When you eat more than you need, the body stores it as fat. Fat and proteins have to also be processed, broken down....but they are often recombined in different configurations before they're used. And, since your body prefers sugar, it will ignore the fat and protein, and only process what it needs.

As you breakdown that carbohydrate your body will sense the higher blood level of glucose and begin to produce insulin. Insulin essentially locks on to the sugar to transport it to cells for energy. As needed the cells put out receptors. Each receptor will combine with insulin and allow the cell to absorb the glucose. When there is high blood insulin levels the cells put out few receptors. If the cell senses that glucose is readily available it will only put out a few receptors, because it knows if more is needed it's easily available. Since there aren't as many receptors as there are insulin molecules, the excess glucose and insulin builds up in the blood. As the insulin and glucose levels increase the cells put out fewer and fewer receptors, leading to a vicious cycle resulting in damage to various parts of the body.

Another contributing factor to the whole vicious cycle is that the body identifies a high insulin level which triggers a hunger for glucose. And then, when the glucose is eaten, the body pumps out even more insulin to handle the additional glucose, which leads to the cells cutting back on the number of insulin receptors, which again leads to higher levels of glucose and insulin in the blood. And on it goes.

If you eat excess fat or protein along with an adequate or excess amount of carbohydrate intake the body simply stops or dramatically slows down processing dietary fat. For animals being raised for slaughter, the feed combination is based on the levels of fat and protein in the feces. If the cows are putting out too much or too little fat or protein, the feed is adjusted to a lower or higher level of that macronutrient.

High insulin and glucose levels are undeniably a cause of damage to blood vessels and organs. We know diabetics are more prone to heart disease, kidney failure, nerve degeneration, and a host of other problems. Diabetics are also more susceptible to infection because of a compromised immune system. In the absence of high levels of carbohydrate intake there is no evidence of damage caused by excessive fat intake.

Diabetes also leads to high levels of triglycerides in the blood. Most agree that high triglycerides are in itself a cause or contributing factor in heart disease. Having an intake of carbohydrate higher than the body needs results in high triglycerides in the blood. You levels always go up to a degree when you eat food, but with high levels of glucose and insulin in the blood the levels of triglycerides goes up and stays up. If glucose and insulin levels drop to a more normal level the triglycerides will also go down.

There have been dozens of studies that prove that restricting carbohydrate intake improves glucose and insulin levels in diabetics. The studies show that the lower the intake of carbohydrate, the greater the improvement of blood glucose and insulin levels. There have been no studies that prove that fat intake influences blood sugar or insulin levels. Every study that shows a negative influence of fat has one or both of the following flaws: both trans-fat and saturated fat are grouped together (very common), or the carbohydrate is excessive (even more common). Most studies have both flaws.

No doubt if a person has a diet that is low in carbohydrate intake, but still too high in fat, there will be "damage" to the body. But intake has to be really excessive, essentially too many calories, for fat intake to have a negative impact on the body.

While we are all different in the amount of each macronutrient we need, the levels of carbohydrates that most require is simply much less than is advocated by most "experts". At the same time we are encouraged to eat much lower levels of fat and protein than most of us need.

Since fat does not influence glucose and insulin levels, but carbohydrates do, why would we want to remove fat and replace it with carbohydrates? And, since high glucose and insulin levels cause damage to the body much faster and easier than fat, why would we want to remove fat and replace it with carbohydrates? Makes no sense to me!

For how many years did we live on very little sugar and lots of fat (Hunter-gatherer)? And how many years did we live on moderate amounts of sugar (Agricultural)? And how many years have we lived on refined sugars and almost unlimited quantities of them (Modern Industrial)? many years have we been facing rampant obesity, diabetes, heart disease, degenerative diseases, etc? Yes, we had heart disease, cancer, diabetes, etc for a good part of our history....but only since we were pushed to remove fat and replace it with carbohydrates have these diseases gone out of control!

So....which is healthier? To me, it's high fat and protein and low carb. I stick to under 30g/day when I'm loosing....and have found I can maintain nicely on 50-70g/day, but not 70g every day. With low carbohydrate intake I can also eat about 50% more calories, and I have more energy, sleep better, have less menopause symptoms, and use only 1/3 the amount of medication I needed pre-low carb.

My blood lipids are elevated...but my HDL has more than doubled, and my triglycerides are about 10% of what they were. All my values are within the ranges set prior to the arrival of cholesterol lowering medications. I am 52 yrs old.....things are wearing out....and I figure if I've got high level, well maybe it's because that's what my body says it needs!!!!

Tuesday, September 26, 2006

Weigh Day

Short Term Goal:

Weight today and I lost another 4 pounds!!! I only did the Intermittent fasting one day last week, so I guess that was the reason for the big loss this week. Heck I don't care what happened!!! I'm just glad I lost!!!

I'm not going to continue posting my daily totals and means, but will post a summary each week.

Here's my averages for the past week:

Long Term Goal:

Saturday, September 23, 2006


I have been reading Regina Wilshire’s blog on a regular basis, and she has been posting about the ADA and it's stance on low carb diets to control diabetes.

A few posts ago, Regina called the ADA "Irrelevant" and I have to say I agree!!!!

Even though the ADA recognizes that low carb diets are effective in lowering blood sugars and allowing people to better control their blood sugars with low carb, they not only refuse to endorse it, but they specifically call out low carb as being a "fad" diet that should be avoided. Even though the ADA recognizes that low carb helps diabetics control their blood sugar, they don't recommend the diet because” patients find them too restrictive".

Too restrictive? Obviously these people have no idea what low carb really is!!!!

And besides, even if it is "too restrictive", is that a reason to not recommend it????

How about all those people with gluten intolerance.....are we now going to tell them to eat gluten containing foods because otherwise their diet is "too restrictive"??? If someone has a nut allergy, do they tell them to eat them anyway??? no! But for people who can't tolerate carbohydrates, what are they told??? To eat at least 45-55% of their calories from carbs!!!!

The other arguments against low carb diets is that they're high in fat (some are); high in protein (most are, since the "requirements" are so low); limited in vitamins, minerals, and fiber; (not if followed properly).

My all time favorite, though, is”it's not good to cut out a complete food group". There was never a problem with attempting to cut out fat as much as possible.....but we can't cut out carbs?!?!?! (Not to mention the FACT that almost no low carb plans completely cut out carbs!)

Apparently it's ok to attempt to completely remove one macronutrient, but not another?

We have fat, which is actually quite good for us, especially saturated and monosaturated fats....but we can't eat them. Fats are required by the body to sustain life.....but we can't eat them??? Makes no sense to me! Well, actually, yes, I do agree that there are fats we should avoid, namely polyunsaturated and trans-fats. Transfats have no "safe" limit, because the "safe" limit is none. Transfats are incorporated into cell walls, but not correctly, leaving the walls weak and damaged. Many feel that this is at least partially the cause of many degenerative diseases. Polyunsaturated, on the other hand, are believed to cause damage to DNA/RNA strands, which leads to cancer, heart disease, immune system problems and much much more!!!

So we can't eat one of the fats that are good for us, and we're supposed to replace it with two fats that are known to cause illness??

And! On top of that, not only are we "wrong" to restrict our carbohydrate intake, we're supposed to gorge on them, even though there is NO minimum requirement!!!!! Make sure they're "good" carbs....well at least half anyway.....but enjoy!!!!

We have millions that are unable to properly metabolize do we tell them to restrict their intake?? NOOOO We encourage them to eat more!!!!

Here's what they're doing to diabetics:

"Susie" presented to the doctor's office with a fasting blood sugar over 700. By late that afternoon, still fasting, it was almost 900. So, what was she told to eat each meal? AT LEAST 90gms of carbohydrate!!!! That's 360 calories JUST from carbs? For EACH meal? That means at least 1080 calories a day from, what else can she eat??? Mind you, this is also a woman who is seriously overweight, possibly even morbidly obese! She's about 45 and has several other medical issues unrelated to diabetes.

"Callie" is on 2 oral meds and still has A1C above 7. Her husband was (or is, not sure) doing low carb, and her nutrition counselor told her she could eat the same food, but in smaller quantities, but to "add a potato or rice or bread" to each meal. Her "normal" breakfast is cold cereal (cheerios) with lowfat milk and blueberries and a banana. At minimum, that's 60g of carbs....along with a small amount of protein (less than 10g) and a tiny bit of fat. And they wonder why, even with 2 meds, her blood sugar is in the 160's or higher?

"Joe" has an insulin pump.....does he restrict his carbs? Nope, he's been instructed to adjust his insulin dose to match his carb intake!!!! He's already had vascular problems, including a heart procedure, but continues to eat carbs and adjust his insulin.

I read a post on a message board where a woman said she had a smoothie "LOADED with fruit", a bagel and some cream cheese. All in one meal!!!! I mentioned that was a lot of carbs for one meal, and the poster's response was that it was a whole grain bagel! A day or so later the board's dietician posted.....and all she did was point out that "All fruits can be eaten on the diabetic (carbohydrate counting) plan. It all depends on the amount of furit that gives you 15 grams of carbohydrate per serving." And then proceeds to list a bunch of fruits and what the serving size is. No mention that more than one fruit, along with a bagel (whole wheat or not), is too much for one meal!!! (although in her defense she did recommend a diabetes class and to find out her carb level for each meal). Later the original poster responded "I'll try eating some fruits with a meal to make it easier to digest... but perhaps I just need to give an extra boost of insulin before eating the fruits so that by the time the sugar of the fruits hits me, it already has insulin to counteract it so I don't feel so icky." Wonder what the dietician will say to that post??? Anyone wanna take bets????

i know of men and women in their 20's and 30's, with Type 2 diabetes, that are being put on statins because their lipid levels are "bad". But if they simply cut their carbs, transfats and polyunsaturated and increased their mono and saturated fats and got good quality protein, their levels would all likely normalize. Blood lipids as well as glucose and insulin leves would normalize.

And finally, I read a post today written by a young person who is in medical school. He states that they are still being taught low fat, high carb.....but he has faith that soon the truth will come out.

Boy I wish I had that kind of faith!

September 23, 2006

Short Term Goal:

Worked from home.....good thing, because I think my UTI is coming back.....grrrrr.

I can't stand calling MD's offices!!! I called this AM, repeated my story to 3 people, and then waited all day for the nurse to call me back.....which she never did!!!!

Here are my totals for the Friday:

Calories: 1420
Carbs: 43 g
Fiber: 15g (net = 28g)
Fat: 98g
Saturated: 46g
Monounsaturates: 28g
Polyunsaturates: 9g
Protein: 96g

Long Term Goal:

Thursday, September 21, 2006

September 21, 2006

Short Term Goal:


Well, I survived my fasting day!!!!

I only fasted for 22 hrs, since I decided to do this last night after 11PM.....and I knew I wouldn't be able to eat today after 11 and still get a good night's sleep.

Mostly I drank water all day. I did have a cup of tea....well actually I made 2 cups, but the second never got drank. I also had a few sips of coffee and a can of diet soda.

For the most part I was fine all day.....a few hunger pangs here and there, but not bad at all.

And for dinner tonight I made myself a pretty big taco salad. Lettuce, taco seasoned ground beef, shreadded cheese, sour cream and salsa. A little while later I had my raspberry & blueberry cobbler with whipped cream.

I don't think I'm going to do this fasting thing every other day.....but maybe one day every 2-4 days. Maybe if I hit a stall I'll increase the frequency.....but for now I'll stick with this schedule.

For those of you that haven't been following my blog, see Dr Michael Eades' blog on Intermittent Fasting for details, reason for fasting, etc. Additional information can be found here.

Here are my totals for the Thursday:

Calories: 1177
Carbs:37 g
Fiber: 12g (net = 25g)
Fat: 88g
Saturated: 40g
Monounsaturates: 23g
Polyunsaturates: 9g
Protein: 65g

Taco salad (beef)

Raspberry & blueberry cobbler with whipped cream
Protein shake

I've had 104 oz pure water, tea, soda and a few sips of coffee.
According to Fitday, my fluid intake was 139 oz.

For Tuesday I burned 2456 calories This includes all logged activities and digestion.

So on Friday it's back to my normal low carb plan, Protein Power again. I am still going to stick with the idea of eating only when my body tells me to eat. I am going to stick with low carb foods, and I'm going to try and icrease my protein intake, but I'm only going to eat when hungry.

Weigh day is Tuesday.....wonder what will happen.

Long Term Goal:

Wednesday, September 20, 2006

September 20, 2006

Short Term Goal:


Here are my totals for the Tuesday:

Calories: 1623
Carbs:57 g
Fiber: 27g (net = 30g)
Fat: 120g
Saturated: 21g
Monounsaturates: 46g
Polyunsaturates: 39g
Protein: 91g

Protein shake

Tuna with mayo on a lc tortilla
Brussel sprouts with butter

Peanutbutter on toasted tortilla

I've had 92 oz pure water and a large cup of coffee with half and half.
According to Fitday, my fluid intake was 110oz.

For Tuesday I burned 2323 calories This includes all logged activities and digestion.


Here are my totals for the Wednesday:
Calories: 1036
Carbs: 23 g
Fiber: 9g (net = 14g)
Fat: 70g
Saturated: 20g
Monounsaturates: 24g
Polyunsaturates: 13g
Protein: 80g

Taco salad (chicken, lettuce, tomato, sour cream, guacamole, cheese)

Strawberry protein shake


I've had 104 oz pure water and 1 small cup of coffee with half and half and 1 large cup tea with milk.
According to Fitday, my fluid intake was 116oz.

For Wednesday I burned 2893 calories This includes all logged activities and digestion.

Long Term Goal:

Tuesday, September 19, 2006

September 19, 2006

Short Term Goal:


Not much of an appetite.

Here are my totals for the Sunday:

Calories: 1061
Carbs:37 g
Fiber: 7g (net = 30g)
Fat: 80g
Saturated: 37g
Monounsaturates: 16g
Polyunsaturates: 7g
Protein: 52g

Bacon with cheesey eggs and toast

Cheese with salsa (melted)
Pork rinds

Chili with sour cream and cheese
Buttered broccoli

I've had 60 oz pure water and 2 large cup of tea with whole milk.
According to Fitday, my fluid intake was 99oz.

For Sunday I burned 2109 calories This includes all logged activities and digestion.


Worked at office today, first day back in 10 days! Went out for lunch at Baba's!!!

Here are my totals for the Monday:
Calories: 1328
Carbs:47 g
Fiber: 24g (net = 23g)
Fat: 81g
Saturated: 21g
Monounsaturates: 24g
Polyunsaturates: 23g
Protein: 105g

Strawberry protein shake

Chicken Caesar Salad with dressing

Turkey, bacon, lettuce and dressing in a wrap
Raspberry & Blueberry cobbler with whipped cream

I've had 92 oz pure water and 1 large cup of coffee with half and half.
According to Fitday, my fluid intake was 116oz.

For Monday I burned 2167 calories This includes all logged activities and digestion.

Apparently I do better on days that I work. Spoke with Jamie today about protein powders and he gave me a new web-site to order from, says prices are much better. I think I'll check it out, but you have to go to the manufacturer's web-sites to get the details on each item.

Also got weighed today and !!!!! 2 more pounds lost!!!!! Whoo Hoo!!!!!

I feel great! I think this is the best part about the low carb life!!!! I feel great!!! I'm not hungry and when I eat, I really feel like I'm eating food.....real food!

Time for dinner!!!

Long Term Goal:

Monday, September 18, 2006

September 18. 2006

No time to post tonight....hopefully will tomorrow.

Please read Regina Wilshire's blog today:

Diabetes Prevention - What's the Bottomline?

Sunday, September 17, 2006

September 17. 2006

12:46AM Saturday, 9/16

Saturday: Day 2 of eating what I want when my body tells me to eat.

Again, eating when hungry only, eating only what is "allowed" on my plan.....lots of protein, little bit of carbs.

Here are my totals for the Saturday:

Calories: 1451
Carbs:42 g
Fiber: 12g (net = 30g)
Fat: 107g
Saturated: 42g
Monounsaturates: 26g
Polyunsaturates: 22g
Protein: 87g

Protein shake with cream

Cheese with salsa (melted)
Pork rinds

Cheese with salsa (melted)
Pork rinds
Carb control Tortilla

I've had 100 oz pure water, a can of Splenda sweetened carbonated drink, and 2 large cup of tea with whole milk.
According to Fitday, my fluid intake was 130 oz.

For Friday I burned 2247 calories This includes all logged activities and digestion.

Even I'll admit that this isn't the healthiest diet.....I need more veggies!!!! But I don't have any, nor do I have the money to buy any! Going to check the freezer.....I believe there's some partially cooked broccoli in there....and maybe some asparagus?

Weight day is Tuesday AM. Sunday I start taking short walks.....see how far I can get.

Saturday, September 16, 2006

September 16, 2006

12:46AM Saturday, 9/16

Friday: 1 of eating what I want when my body tells me to eat.

Basically I'm making sure I'm hungry before I eat. I plan the meal ahead, take out any frozen parts, but wait to cook until I'm sure I'm hungry. I'm not thirsty. I'm not bored. I'
m hungry....not "starving", but hungry.

For each meal I'm mainly concentrating on getting a good amount of protein. Right now I'm out of protein powder and liquid eggs, but hopefully that will change tomorrow. I'm also going to get a couple of veggies.....I think I"m going to try the farmer's market Saturday.....I'll have to check and see if it's still open.

Friday I ate twice. I'm using Fitday to record all food and I'm using the meal feature to record the time. For water and other drinks I'm just listing them as drinks. All food and supplements are going to be saved as times.

I am eating fairly large amounts. I have figuring protein first, so some serving sizes are large. If I don't finish I readjust Fitday. Both meals I left part on plate. I am eating until satisfied, full but not stuffed.

Here are my totals for the Friday:

Calories: 1450
Carbs:39 g
Fiber: 9g (net = 30g)
Fat: 102g
Saturated: 44g
Monounsaturates: 28g
Polyunsaturates: 9g
Protein: 96g

Eggs, Keilbasa, toast with butter and a protein shake

Taco salad (lettuce, taco meat, sour cream, salsa, black olives and mexican cheese)
Protein shake with cream added.

I've had 100 oz pure water, some non-carbonated drink, and 1 large cup of tea with whole milk.
According to Fitday, my fluid intake was 122 oz.

For Friday I burned 2359 calories This includes all logged activities and digestion.

Friday, September 15, 2006

September 15, 2006

Thursday: No lunch again today....belly better, but not hungry. I read an intersting blog today. Dr Mike wrote about Intermittent Fasting. I've also been reading more and more articles that basically say if you eat when you're hungry, even if it's not a lot, you'll be better off than sticking with any schedule. Hmmmm....maybe I should be as worried about eating as much as what I eat?!?!?!?

OK....I have seen that once I get into low carb I have a very low appetite. And there have been times I've almost forced myself to eat something, just to make sure I don't fall below a certain calorie level. Maybe I've been wrong in doing this?

I'm not going to get into the fasting, at least not now, but I am going to stop worrying about how many meals I eat in a day now. I do like the idea of fasting 6PM to 6PM like Dr Mike suggested, but for now, I'm going to strictly listen to my body and see what happens. I think I might increase the use of protein drinks and powders.....I'll have to think about that. I do like my meat, but not sure I can get an adequate amount of protein this way. But let's see.

It's funny tho, since I got sick this time I have been listening to my body and eating whatever I wanted. I have been sticking with low carb, and watching my intake, but I've basically eaten what I want. 4 days this past week I've really had 2 meals and a snack....which I guess could be considered 3 meals. But to me it's been breakfast, dinner and a snack.

I think for a while I'm going to just eat when I want to and just stick with my low carb choices.

Here are my totals for the Thursday:
Carbs: 29g
Fiber: 5g (net = 24g)
Fat: 73g
Saturated: 28g
Monounsaturates: 19g
Polyunsaturates: 10g
Protein: 84g

Strawberry shake
egg whites

Cheeseburger with bread and catsup

Shake with cream and egg whites

I've had 100 oz pure water and 1 large cup of tea with whole milk.
According to Fitday, my fluid intake was 122 oz.

For Thursday I burned only 2167 calories (went with default for sedentary, because I have been). This includes digestion.

Thursday, September 14, 2006

September 14, 2006

No lunch again Wednesday....belly still messed up....but getting better.

Here are my totals for the Wednesday:
Calories: 1422
Carbs: 35g
Fiber: 7g (net = 28)
Fat: 98g
Saturated: 31g
Monounsaturates: 26g
Polyunsaturates: 29g
Protein: 104g

Chocolate shake
egg whites
protein powder


Keilbasa, eggs and toast

Chocolate shake with cream

I've had 100 oz pure water and 2 large cups of tea with milk.
According to Fitday, my fluid intake was 138 oz.

For Wednesday I burned 2402 calories. This includes digestion and all recorded activities.

Tuesday, September 12, 2006

September 12, 2006

Weight today! Lost 6#!!!!!

Of course I was unable to eat anything solid for a day and a half, but I'm also back on tract. I have been going up and down within 10#, but now finally got under my lowest!!! I have been really, really trying to follow the plan, and at the same time listen to my body for what it needs.

I went to Nurse Practitioner and found out I have a UTI, so I'm back on antibiotics again. Oh well, my belly's been a little tender too, so maybe antibiotic will help that too.

Kinda laughed today on my way home. I stopped to drop of prescriptions and get a tape measure (which they didn't have!) I realized that I'd just walked past the Russel Stover display and didn't have any desire for it!!! Then I walked past the candy isle and didn't care!!!!

I've long said that I like low carb because it stops cravings....and it also stops wants. I mean I want this, or I want that....I don't even think of eating junk when I get into low carb!!!!

No lunch today....belly really messed up. Not sure if it's the infection or after effects from my test, but my belly has been very upset! Did have a hefty snack this evening, so that helps.

Here are my totals for the day:
Calories: 1540
Carbs: 38g
Fiber: 14g (net = 24)
Fat: 108g
Saturated: 43g
Monounsaturates: 29g
Polyunsaturates: 21g
Protein: 113g

Chocolate shake
egg whites
protein powder


Salmon with mayo and parmesan cheese
Brussel sprouts with butter

Raspberry and Blueberry cobbler with whipped cream
Chocolate shake

I've had 122 oz pure water and 2 large cups of tea with milk.
According to Fitday, my fluid intake was 159 oz.

For today I burned 2627 calories. This includes digestion and all recorded activities.

More to come tomorrow!!!!

Monday, September 11, 2006

September 11, 2006

Current goal 20# in 20 weeks.

Good day again today! . Had my shake again for breakfast, taco salad for lunch, and a turkey quesidilla (again....other half of what i made last night) for dinner.

Strawberry shake
egg whites
protein powder

Taco Salad (homemade: lettuce, ground beef with taco seasoning, salsa, sour cream, cheese, and black olives)

Tortilla (Mission carb balance)
Shreaded mexican blend cheese
Cooked turkey
Sour Cream.

I've had 102 oz pure water and 3 large cups of tea with milk.
According to Fitday, my fluid intake was 151 oz.

New idea with water: This will work when I'm home all day. I have 5 bottles in freezer partially filled with spring water. I fill it as needed to make a total of at least 20oz per bottle. If I drink 5 of these a day, I'll have had enough. (I drink only spring water at home as our tap water is not very tasty. At work I drink the filtered water.)

Here are my totals for the day:
Calories: 1495
Carbs: 41g
Fiber: 15g (net = 26)
Fat: 97g

Saturated: 41g
Monounsaturates: 24g
Polyunsaturates: 11g

Protein: 114g

For tomorrow, I'm working from home, so I don't have to make anything for my meals. I think I'll have a piece of salmon at some point. And I think I'll try those zucchini chips that I found a recipe for!

I'm not having enough veggies, and I realize that....but right now I have to stick with what food I already have in the house. I also find that I do much better with higher intake of protein foods. I have exceeded RDA for all nutrients except carbs and fiber.

Decided to also keep track of my activity in Fitday and will be recording my calories burned, based on Fitday calculations.

For today I burned 2521 calories. This includes digestion and all recorded activities. No exercising yet today, but will start very soon. I know I have no stamina when I first start out on induction levels of carbs, but I am planning on starting a walking program in the morning.

Weight in the morning!!!! I'll weigh myself as soon as I get up, after peeing, of course. I doubt I've gained, especially since I had nothing to eat for a day and a half! Tomorrow, when I'm out, I'm going to get a new tape measure and then I'll measure myself tomorrow evening. I won't be recording the numbers here, but will be recording any changes. I'll measure once a month.

I worked from home today, which almost always means a good day. I'm having trouble figuring out a testing issue right now, but will get my answers tomorrow. I'm working from home again tomorrow. I do have a doctor's appointment, but that shouldn't be much, just pee in a cup, a quick exam, and answer some questions. Wonder what weight at MD office will be? This will be a good weight to record and then I can compare my weight the next appointment. But, as far as I'm concerned, my home weight is my "correct" weight.

Long term goal:

Sunday, September 10, 2006

September 10, 2006

Current goal 20# in 20 weeks.

Did pretty good today. Had my shake again for breakfast, leftover pork and fresh brussel sprouts for lunch, and a turkey quesidilla for dinner.

Strawberry shake
egg whites
protein powder

Pork tenderloin
Brussel sprouts

Tortilla (Mission carb balance)
Shreaded mexican blend cheese
Cooked turkey
Sour Cream.

I had 64 oz pure water and 2 cups of tea with milk. I also had some sf non-carbonated drink.

Here are my totals for the day:
Calories: 1,254
Carbs: 48g
Fiber: 21g (net = 27)
Fat: 72g
Saturated: 31g
Monounsaturates: 16g
Polyunsaturates: 10g
Protein: 107g

For tomorrow, I've got everything ready for work. My shake ingredients for breakfast and taco salad makings for my lunch.

Long term:

Eating Out Low Carb

Eating out.

I love to eat out, because then I don't have to do the work or clean up. Most days now I bring my lunch to work, but I'll often decide to eat out instead. The people I go out with don't go to fast food places, but we often will go to places like Fridays, or sports bars like the Carolina ale House, or local places like Barry's (burgers) or Baba Ghannouj (middle eastern).

If all else fails I can always get a salad....preferably caesar. But I do like to order off the menu, although it can be hard sometimes.

I'll have the taco salad minus the beans and tortilla shell. That leaves lettuce, beef or chicken (and they usually give you a lot!), sour cream, salsa, cheese and maybe guacamole (new for me, I like it). It's high in calories, to be sure....but it's high in protein and low in carbs. Most mexican restaraunts I've gone to serve fresh foods cooked to order. Sour cream and cheese is made with milk and even their salsas seldom have added sugar.

In the Cary, NC area I would recomend El Dorado on Tryon Rd.

Burgers and other foods:
Wow there are a lot of places to get a good burger! When I go out to a burger place I usually get a bacon cheeseburger without the bun. I have a salad and hopefully one other veggie with the burger.

My favorites:
The Carolina Ale House, where you can get a great burger and most places let you get a salad in place of the fries. They always have another vegie choice too, so you don't have to get a salad....or you can get both.

TGI Fridays, where you can get a good burger or a great low-carb meal. The current menu has changed, but at least they acknowlege low carb! Current offerings:
SIZZLING CHICKEN WITH VEGETABLES (A sizzling skillet of onions & peppers together with garlic-marinated chicken breasts over melted American and Mexican cheeses. Served with a side of vegetables.)
NET CARBS: 17 (Cut 5 carbs by skipping the peppers and onions.)
SHRIMP KEY WEST (Skewers of seasoned chargrilled shrimp topped with a sparkling citrus splash and served with a side of vegetables.)
CLASSIC SIRLOIN WITH BROCCOLI (America’s favorite cut! A USDA Choice 10-oz. 28-day-aged chargrilled top sirloin served with a side of broccoli.)
In the past they also offered a wonderful salmon meal, but apparently they've removed it from the menu. They don't have salmon on the menu at all now, so I guess it wasn't a big seller!

Barry's had a good burger, but pretty much fries and cole slaw is all you have for sides. Not fond of their slaw!

Breakfast foods:
OK in my area there are NO places that serve a good breakfast, except the small family owned places that are only open on the weekdays! About twice a month I do go out with a friend on Saturdays, and we usually go to either The Cracker Barrel, or Bob Evans. The food in both is ok, but they use margarines and oils rather than butter. At least Cracker Barrell has a low-carb friendly menu.

The best places for italian are Olive Garden and Macaroni Grill.
Macaroni grill has, by far, the best caesar salad. But at Olive Garden I often get one of their pasta meals (less the pasta) and enjoy their great salad (all you can eat).
At Olive Garden I often have Garlic-Herb Chicken con Broccoli (Rosemary-seasoned chicken breast sautéed with fresh broccoli in a garlic cream sauce over orecchiette pasta), minus the pasta.
At Macaroni Grill, I usually stick with the caesar salad, but have the "classic" salad as theirs is basically a greek salad, and I don't like feta.

I mentioned Baba Ghannouj. This is a fairly small mediterranian place that has the most wonderful chicken ever! I always get the chicken caesar salad....YUMMMMMM

Eating out isn't always hard....and it's not always bad for you!!! If you choose your places carefully and aren't afraid to ask for special orders, you certainly can get a healthy, low carb meal.

Now if it just wasn't so expensive!!!!

Berry Cobbler

This is my first try:
2 cups Raspberries
1 cup Blueberries
4 T Sweet Perfection sweetener
1 stick Butter
1/2 cup Oats, ground
1 cup Almonds, ground
1/4 cup chopped Walnuts
2T Coconut, shreaded.

Put berries in bottom of a 6 X 9" glass baking dish.
In separate bowl, mix other ingredients, except walnuts.
Mix well, making a thick dough.
Drop teaspoons ful of batter over the berries.

Bake at 350 degrees for 30-35 minutes.

I got 8 servings, giving these totals per serving:
Calories: 254
Carbs: 17g
Fiber: 9g
Fat: 21g
Saturated: 8g
Monounsaturates: 8g
Polyunsaturates: 4g
Protein: 4g

I have it with a dollop of whipped cream.

September 9, 2006

Current goal 20# in 20 weeks.

Did pretty good today, but wasn't able to finish my lunch! Still hungry, but it kinda turned my stomach!! It was stir fry chicken and veggies! I have that fairly often.

Strawberry shake
egg whites
protein powder

1/2 serving of chicken stir fry

tortilla with cheese
sour cream

berry cobbler.

I had 64 oz pure water and 2 cups of tea with milk.

Here are my totals for the day:
Calories: 1,350
Carbs: 62g
Fiber: 25g
Fat: 80g
Saturated: 38g
Monounsaturates: 20g
Polyunsaturates: 8g
Protein: 105g

Long term:

Friday, September 08, 2006


Yesterday I underwent a colonoscopy. I have had several bouts of diverticulatitis, and because of that plus my age, my doc has been trying for over a year to get me in for this test. Waiting on full report, which I won't bother with until I see the doc again in 3-4 months....but he said after the procedure that the only thing he saw was the diverticula. I'm sure he'll send a report to my surgeon, but looks like no surgery is in my future!!!! AND!!! I don't have to have this repeated for 10 years!!!!

I want to give you all an idea of the whole procedure and prep. First off, you can't have any aspirin, ibuprophen, etc for 10 days prior to the procedure. This can be tough when you have chronic back and neck problems, but I only had to take my aspirin once (with doctor's permission) once in the 10 days. You also can't have any nuts of seeds for a week prior, which was probably the hardest restriction for me!

Now the that was not fun or pleasant. I'd had loose stools for some reason for several days prior to the prep, so I'm amazed there was anything still in me. One and one half ounces of Phospho-soda taken twince, first dose the night before the procedure, the second the morning of. Believe are clean when you finish with this!!!! The day prior to the procedure you are also restricted to a clear liquid diet. With LC, that pretty much means water and plain tea. I guess a little bit of broth would also be ok, but I didn't have any in the house. I mainly had water, tea and sf popsicles.

For the procedure you have to have an IV started....luckily it was just normal saline (salt water), so I didn't have to worry about getting IV sugar! The nurse that started the IV was it first try. Another nurse asked my history....and was VERY thorough with any meds, supplements, etc I took. Another nurse took care of my son (21), who was there to drive me. And the last nurse was the one that was in the proceedure room with me. She actually sat with me while we waited for the doc (who was doing another procedure). When it came time for the procedure she's the one who got me all hooked up (EKG and Oxygen), positioned me (left side) and made sure I was comfy prior to giving me the meds. Fentanyl and Versed. Wonderful drugs. They knock you out....and even if you were to wake up, you won't remember anything. When the procedure was done, my wonderful nurse stayed with me until I was awake and able to get ready to go home.

After the procedure I slept off and on. I was starving when I got home, so my son got me a wrap from subway....but I could only eat half of it. About 3hrs after I got home I suddenly felt more awake and alert. Versed is known to impair your judgement, so it's important to not drive, etc for 24hrs, but about 4hrs after getting it I felt perfectly normal.

Today (1 day after the procedure) I still feel a little "off", so I'm being careful on what I eat....but I can eat everything I did prior to my test.

Now I want to mention the nurses....the wonderful nurses that worked with me when I went for the procedure. There were 4 all together, but unfortunately I can't remember their names....I'm terrible with names. I went to Durham Regional Hospital (Durham, NC) for the procedure and was amazed at just how great they all were there!!!! Actually, the woman that checked me in and the other one that gave me directions to where I needed to go were also extremely nice and helpful. I was surprised, although I must say I've never had a bad experience at this hospital. Since I was there last, however, they were taken over by Duke University....which is not known for it's warmth. Too often at Duke you're treated like a number....or "the colonoscopy in room 14". As a nurse I understand how hard the work is....but as a patient all I know is I'm afraid and need some reassurances.

Another note I'd like to make. My doctor, Scott Brazer, is a specialist in GI problems. I started seeing him about 8yrs ago due to esophageal issues. I've had trouble with GERD, esophageal strictures, esophageal spasm, and hiatal hernia for almost 24yrs. When I first moved to NC I had to find new docs and was sent to a doc at a hospital in another city. I had to have a gastroscopy (they drop a tube down your throat to visualize your stomach, esophagus, etc)and I woke up in the middle of it!!!! After that experience (I've had this done at least 6 times prior and this was the first time I woke up!), I decided I needed to find a new doc. And I found Dr Brazer. At the time he was on staff at Duke, but has since left and opened his own proactive (but does still have privileges at Duke). You feel like a person when you're with Dr Brazer. He is friendly, and seems to really care about his patients.

All in all, this was worth the effort. I now know that I have no polyps, which can in some people lead to cancer....and I have no signs of cancer. I also know that while I have diverticula, I know that it's not important to have them surgically removed (which consists of removing a part of the large bowel), at least at this point.

Current goal 20# in 20 weeks.

Long term:

Current goal 20# in 20 weeks.

Current goal 20# in 20 weeks.

Weekly weigh in will be on Tuesday mornings.

Last weight: September 5, 2006: 220 pounds.
Next weight: September 12, 2006

Today was the first day in a long time I truely felt like I was on plan 100%.

Breakfast today was a protein shake, as I still feel kinda wiped-out for 1 1/2 of fasting (for a medical procedure). Lunch was a huge bowl of romaine with cooked turkey breat and dressing. Dinner was late, and consisted of another protein shake. No snacks today.

Total cal: 1210
Fat: 66g
Saturated: 25g
Carb: 43g
Fiber: 21g
Protein: 108g
Alcohol: 0g
Water: 8 glasses pure water
Other drinks: Tea with milk three times

I started to make a chicken stir-fry earlier, but ended up slicing my hand open! I make a big batch of stir fry, then freeze in individual servings. I was using my new veggie slicer and sliced the side of my hand!!! Yep, not using the guide! It hurts and is still oozing blood. I may have to get a stitch or two, but I hope not.

I'm on a diet support forum that has support teams. The team I belong to is Low carb, although the site itself sure isn't! We had our first chat tonight and it was nice chatting with others that are going thru the same thing! Near as I can tell the other team members are all following Atkins, while I follow Protein Power. To me, either plan is an excellent way to eat!

More to come....gotta get some sleep now!

Sunday, September 03, 2006

Back to Basics

Just about anyone who has followed a LC Way of Life for any length of time occasionally find that their carb counts have crept up....often to unacceptable levels.

It may be that you decide to have something, that while it's not exactly low carb, at least it's a "healthy" carb. It may be eating out....that "whole wheat" wrap when you should have a salad with meat. Or it may be at home.....grabbing a few slices of "whole wheat" bread for a quick sandwich instead of taking the time to cook something. It happens too many of us.....and then we have to sit back and reevaluate what we're doing!

For me, when I get my carbs up too high several things happen:
1. my cravings increase. While following low carb my cravings are pretty much non-existent, but once my carbs get up over 75g/day or so I start looking for foods that are higher in carbs, often hot healthy choices.
2. My muscles and joints start aching. Stiffness is more pronounced in the morning.
3. My GI tract starts protesting. Increased indigestion as well as increased constipation and cramping.
4. My energy level drops. Carbs may cause a rapid, short term increase in energy, but overall I have much more sustainable energy when sticking with lower carb levels.

Part of the reason I have these "symptoms" is because with increased carb intake comes increased processed food least for me. Processed foods contain a whole lot of unnatural ingredients.....any of which can be causing damage to our bodies. Processed foods often contain trans-fats, which are damaging even in small amounts.

The other side effect of carb creep is weight loss stall, or even gain!!!! I've been lucky that I haven’t' gained, but I've been at the same weight for about a month now.

So.....I'm starting tomorrow, going back to basics, eating clean.

My rules:
1. Breakfast of my high protein shake (EAS carb control with 1 oz cream and 4 oz liquid egg whites added.)
2. Lunch of a large salad with meat (mostly Caesar, my favorite)
3. Dinner of 4-6oz meat/fish/poultry with at least 2 servings of veggies.
4. High protein and fat snacks only (No or little carbs)
5. Minimum of 50 oz pure water per day, in addition to any coffee, tea, etc I may also have.
6. Limit soda and other drinks containing artificial sweeteners to one serving per day. (NO sugar alcohols)
7. Get back on all supplements (Vit E, Fish oil, Folic acid, Mg, Calcium, MVI, K)
8. Daily walks with my dogs for 20-30 minutes, minimum.
9. Bike 3-4 times/week.
10. While at work or home, get up and walk for a few minutes at least every hour (setting reminder for this!)

I follow Protein Power Life Plan, which advocates adequate amounts of high quality protein and keeping carbs to less than 30g/day initially. There are no restrictions on fat, as long as the fat is fresh, unprocessed healthy fats, mainly saturated and monosaturated fats.

I'm also going to do 2 other things. 1. Post my food and activity daily on Fitday, and 2. Post here at least weekly. Tomorrow I will post my starting weight and my body measurements. Weekly I will update these stats. I'll also post any good recipes I try.