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  • Sometimes I feel like bringing about positive changes in a nearly 60 year old female body is like turning the proverbial ship around mid ocean. Can be done but not on a dime.

    This morning my waking, fasting blood sugar was 89! WooHoo! That's the best FBS to date!

    I have eliminated any snacks at all after my PM Big Salad. If I have a cup of herbal tea then I don't use honey in it. The first few days were kinda hard - which demonstrated to me that some of my snaking was emotional not due to real hunger or nutritional need. So, I just did a bit of the willpower thing - really the first time since going primal that I have needed to exercise any willpower like that. Now, it's much easier just to drink water and ignore the urge to snack.

    Also, since my stomach is so much better, I have reduced the amount of Manuka honey that I eat in one day to 1 tsp 30 minutes before each meal. So, my total honey intake is about 12 grams of carbs.

    And, any snaking that I do earlier in the day is brazil nuts, walnuts, almonds, or chia seed. No fruit. I had had a little bit of dried fruit in the house but I finally got rid of it (fed it to the birds/squirrels) because it WILL raise my blood sugar quite a bit. Once I have stopped all the honey, I will add an occasional apple or some berries into my snacks - but always with nuts or nut butter for fat/protein to balance the carbs. Btw, eating fruit without fat/protein at the same time is harmful to collagen and thus bad for the skin (and bones).

    I intend to celebrate every little incremental improvement - as well as the major trends.
    Last edited by justaseeker; 04-17-2012, 08:46 AM.
    I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

    Justaseeker's Journal:

    http://www.marksdailyapple.com/forum...tml#post778214

    Iodine Research and Application Group:

    http://www.marksdailyapple.com/forum/group134.html

    Comment


    • Originally posted by justaseeker View Post
      Sometimes I feel like bringing about positive changes in a nearly 60 year old female body is like turning the proverbial ship around mid ocean. Can be done but not on a dime.

      This morning my waking, fasting blood sugar was 89! WooHoo! That's the best FBS to date!

      I have eliminated any snacks at all after my PM Big Salad. If I have a cup of herbal tea then I don't use honey in it. The first few days were kinda hard - which demonstrated to me that some of my snaking was emotional not due to real hunger or nutritional need. So, I just did a bit of the willpower thing - really the first time since going primal that I have needed to exercise any willpower like that. Now, it's much easier just to drink water and ignore the urge to snack.

      Also, since my stomach is so much better, I have reduced the amount of Manuka honey that I eat in one day to 1 tsp 30 minutes before each meal. So, my total honey intake is about 12 grams of carbs.

      And, any snaking that I do earlier in the day is brazil nuts, walnuts, almonds, or chia seed. No fruit. I had had a little bit of dried fruit in the house but I finally got rid of it (fed it to the birds/squirrels) because it WILL raise my blood sugar quite a bit. Once I have stopped all the honey, I will add an occasional apple or some berries into my snacks - but always with nuts or nut butter for fat/protein to balance the carbs. Btw, eating fruit without fat/protein at the same time is harmful to collagen and thus bad for the skin (and bones).

      I intend to celebrate every little incremental improvement - as well as the major trends.
      As you should! Celebrate that is. Curious: why is eating fruit without fat/protein harmful to collagen?

      Comment


      • Originally posted by Gwynn View Post
        As you should! Celebrate that is. Curious: why is eating fruit without fat/protein harmful to collagen?
        Something to do with blood sugar/insulin, don't recall the details right now but there was a recent study. Will see if I can find it and share here.
        I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

        Justaseeker's Journal:

        http://www.marksdailyapple.com/forum...tml#post778214

        Iodine Research and Application Group:

        http://www.marksdailyapple.com/forum/group134.html

        Comment


        • I've been looking for the study that I mentioned about eating fruit with protein and fat - and couldn't find it. I did find a LOT of mention about eating this combo to prevent blood sugar/insulin spikes. Its a recommendation in the insulin resistance diet. Anyway, here's what happened.

          I was watching mainstream news on TV one evening - probably ABC World News - and there was a brief mention that eating fruit alone could cause wrinkles (Ha! catchy media phrasing). The story was about eating fruit with protein/fat - almond or peanut butter with an apple or banana were examples given - was the best way to slow the insulin release/blood sugar spikes and therefore would reduce the damage to the collagen that caused wrinkles. My reaction was "HA! So, maybe I'm doing something RIGHT!" I never eat fruit alone and always eat it with protein/fat - often a nut butter - or cheese or yogurt - and I do have good collagen.

          Well, we all know that too much insulin and/or blood sugar spikes cause all sorts of damage to our bodies so I guess damage to collagen is just one more type. Plus, collagen does more for our bodies than skin health, its also important for bones and joints. In fact, I also heard about another study (the same way) that suggested that our skin can tell us a lot about our bone density - to the point of being a good screening for bone density. I have BOTH good skin tone and good bone density so to me that news makes sense.

          I usually track down the original studies online when I can and probably did that at one time.
          Last edited by justaseeker; 04-17-2012, 01:12 PM.
          I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

          Justaseeker's Journal:

          http://www.marksdailyapple.com/forum...tml#post778214

          Iodine Research and Application Group:

          http://www.marksdailyapple.com/forum/group134.html

          Comment


          • Dr Schwarzbein says you should not eat a carbohydrate on its own, including fruit, due to the release of insulin followed by high release of adrenaline/cortisol if you are insulin resistant. If you have burnt out adrenals you will never heal them if you eat carbs alone, she says.

            She also says not to eat protein on its own too. To much protein raises adrenaline/cortisol levels which will cause you to burn out your adrenal glands over time.
            My website: http://www.shoppinganywhere.net/

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            • Justaseeker, that is so interesting! I like to put (used to be peanut) nut butters on my apples. Now it's almond butter. Makes it more satisfying as well.

              Jo, thanks for the info! I don't know about my diet burning out my adrenals, I think stress is doing that all on it's own!

              Gwynn

              Comment


              • Originally posted by jo View Post
                Dr Schwarzbein says you should not eat a carbohydrate on its own, including fruit, due to the release of insulin followed by high release of adrenaline/cortisol if you are insulin resistant. If you have burnt out adrenals you will never heal them if you eat carbs alone, she says.

                She also says not to eat protein on its own too. To much protein raises adrenaline/cortisol levels which will cause you to burn out your adrenal glands over time.
                Thanks, Jo - that makes sense to me. I feel much better - and see the steady decline in my blood sugar - now that I am balancing my meals better for carbs/protein (and fat).
                I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                Justaseeker's Journal:

                http://www.marksdailyapple.com/forum...tml#post778214

                Iodine Research and Application Group:

                http://www.marksdailyapple.com/forum/group134.html

                Comment


                • Originally posted by Gwynn View Post
                  Justaseeker, that is so interesting! I like to put (used to be peanut) nut butters on my apples. Now it's almond butter. Makes it more satisfying as well.

                  Jo, thanks for the info! I don't know about my diet burning out my adrenals, I think stress is doing that all on it's own!

                  Gwynn
                  Apples and almond butter are my favorite! Watch out for that stress!
                  I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                  Justaseeker's Journal:

                  http://www.marksdailyapple.com/forum...tml#post778214

                  Iodine Research and Application Group:

                  http://www.marksdailyapple.com/forum/group134.html

                  Comment


                  • Looks like I have my first spammer.
                    Last edited by justaseeker; 04-18-2012, 07:42 AM.
                    I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                    Justaseeker's Journal:

                    http://www.marksdailyapple.com/forum...tml#post778214

                    Iodine Research and Application Group:

                    http://www.marksdailyapple.com/forum/group134.html

                    Comment


                    • So, OK - I've been allowing myself to snack on nuts without a lot of restraint (temporarily) and the result is a few new zits - and overall oilier skin. So, back to Fitday to work the nuts into my daily plan in a measured amount. I'll set out a premeasured amount of nuts on the counter - what amounts to the daily consumption - and when they are gone that's IT for the day.

                      According to Fitday - one serving of walnuts is 14 halves; one serving of almonds is 22 nuts; and I am limiting the Brazil nuts to 2 per day. I added these nuts - and the 2 tsp of Manuka honey into my food log, along with the Big Salad and Chicken Veggie Soup. Here's what my daily profile looks like now:

                      Total calories: 1,237. Fat: 88.8 grams, 54%. Carbs, 69.5 grams, 19%. Protein, 95.3 grams, 26%. So, roughly half my calories are from fat and the other half is divided (more evenly than before) between carbs and protein. I feel like this plan is moving towards being balanced FOR ME - and definitely keeps me in a low calorie intake that should eventually result in weight loss and other health improvements.

                      IF 17/7. I stop eating by no later than 8:00 PM, although its usually more like 7:00 PM - about 4 hours before bed. I don't eat before noon. Most days I eat around noon or a little later, so 16/17 hours of fasting with water only and with a feeding window of about 7/8 hours. Its no big deal.

                      Now, I need to decide how I want to approach exercise. I usually take a walk in the mid afternoon, between meals. I'm looking at the advantages of doing a fasted workout for the other exercise. That's my current focus for reading and setting things up at home now.
                      I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                      Justaseeker's Journal:

                      http://www.marksdailyapple.com/forum...tml#post778214

                      Iodine Research and Application Group:

                      http://www.marksdailyapple.com/forum/group134.html

                      Comment


                      • I haven't read carefully the arguments for fasted workouts. But check your blood glucose. Diabetics sometimes go high if they exercise fasting. I always ate a little carb before a workout (eg. a small orange and a couple of slices of cheese before a 1.5 hour swim practice with a coach) on the theory that that cues the body to release the insulin needed to effectively burn the blood glucose released by the liver. Mark may have a different theory, but for myself I would give a higher priority to avoiding bg over 140. Also, even low intensity exercise can also help prevent spikes after meals.
                        __________________________
                        age 56, type 2 diabetes, swimmer
                        low carb since 2006 thanks to Jenny, primal since Jan. 2012

                        Comment


                        • Thanks, Pam. I will be watching my blood glucose carefully with exercise just like I do with food. But, I am NOT a diabetic and my blood sugar is approaching optimal levels now - so I'm not too concerned.

                          I've been following the discussions carefully and reading links off of MDA. I found that for me - right now - getting into a pattern of eating is best and the IF approach that I took just came naturally, even before I started reading about IF.

                          When I was in my 20's I used to do what Mark does now and just eat whenever I was hungry and not if I wasn't. I would often have whole days when I didn't eat. I rarely bothered to have "three squares" - but that all changed when I started having/raising children. So, I'm starting where I'm at now and seeing where my body takes me.

                          Since my natural approach to IF is consistent with the LeanGains approach, I have decided now to use that approach for the exercise and other advice as well. I just ordered the NOW brand of BCAA supplement that is taken just before a fasted workout. This brand is unflavored and 100% pure isolated amino acids - the three essential branched chain acids that are recommended for muscle repair/building. I'm not going for a body builder physique but to help regain the lean muscle that is lost with aging and a sedentary lifestyle. I'll be journalling my results and impressions of BCAA.
                          Last edited by justaseeker; 04-18-2012, 09:31 AM.
                          I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                          Justaseeker's Journal:

                          http://www.marksdailyapple.com/forum...tml#post778214

                          Iodine Research and Application Group:

                          http://www.marksdailyapple.com/forum/group134.html

                          Comment


                          • The LeanGains approach to exercise that I'm going to follow is to do my exercise (other than the walk) at the end of my IF period just before the first meal of the day. My first meal is the highest carb meal of the day now so no need to change the way that I eat. The plan involves exercising three days per week and the other four days are rest days. So, I will be basically doing a M-W-F exercise plan, and will start by adding to my existing Pilates mat program the basic BP body weight exercises. I also recently purchased a pull up bar that goes in a doorway and also converts to use for body weight exercises like pushups. I don't know how far I will take the pull ups but will start with the pre-pullup exercises first. I may not advance past the negative or hanging pull-up but my feeling is that even just doing the negative/hanging pull-up is reason enough for buying/using the pull up bar.
                            I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                            Justaseeker's Journal:

                            http://www.marksdailyapple.com/forum...tml#post778214

                            Iodine Research and Application Group:

                            http://www.marksdailyapple.com/forum/group134.html

                            Comment


                            • Justaseeker,

                              I don't have a pull up bar, I have a gizmo called the Turbo Tower that Cathe Friedrich uses in some of her later videos. You can do prone pull ups on it, though. That's what I do. Pull ups are hard! Your exercise plan sounds great!

                              Gwynn

                              Comment


                              • Thanks, Gwynn - a Tower is on my list of equipment to consider in the future. Will depend, in part, on how I proceed with the door way pull up bar.
                                I feel like I ought to be wearing a bumper sticker that says: "Don't follow me I am lost." I am just a seeker like everyone else.

                                Justaseeker's Journal:

                                http://www.marksdailyapple.com/forum...tml#post778214

                                Iodine Research and Application Group:

                                http://www.marksdailyapple.com/forum/group134.html

                                Comment

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