tag:blogger.com,1999:blog-23925336481975184362024-02-18T21:01:00.289-06:00My Diet 180°My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-2392533648197518436.post-47896912996085234642014-07-01T18:43:00.001-05:002014-07-01T19:00:55.704-05:00Metformin and FastingOne of the penalties for indulging in junk food and not exercising, besides obesity, is metabolic problems, like (pre)diabetes. As I've confessed in previous blog entries, I haven't been taking dieting seriously, and now I've crossed into the (pre)diabetes zone.<br />
<br />
Currently, I'm faced with the dilemma of whether or not to take the medication prescribed to me for glucose intolerance. I tried it for a day and a half, had some strange symptoms (pain in my right side, feeling very fatigued), and decided to stop taking it. My doctor wants me to take the medicine for a couple months and then test my blood levels again, at which point he'll decide if I've done well enough in my diet to be able to cut the dose in half, or if, according to his attitude, a miracle occurs and I don't need to take it anymore.<br />
<br />
One option is to skip the pills and go balls to the wall on eating clean, exercising, and fasting to shed my weight and naturally get my metabolism back in the healthy zone.<br />
<br />
The other option is to take the medication while doing the same. I'm not sure how to manage intermittent fasting (IF) with the medicine. A google search pops up all sorts of opinions, typically the scaredy cat admonition that diabetics must never skip meals and probably should be eating at least a few bites every 20 minutes. A few people not terrified of IF offer different advice: take the pill, skip the pill. But I haven't seen any solid information, either from someone who was taking the medication while doing the primal/paleo thing with IF, or from someone with more than a few half-informed notions of what's what.<br />
<br />
If I send a message to my doctor's nurse, I'll get an answer in anywhere between 4 hours and 2 weeks. Asking him, or the nurse, about whether to take the pills when I fast, there is a good chance he or she will say that skipping meals is <i><b>baaaaad</b></i> and not be helpful one bit.<br />
<br />
OK, for the nitty-gritty: <br />
<h3>
Lab Results</h3>
<br />
<b><u>Feb 13, 2014</u>:</b><br />
<blockquote class="tr_bq">
<table border="1" cellpadding="5" style="border-collapse: collapse;">
<tbody>
<tr><td align="right"><b>weight</b></td><td>(lbs.)</td><td align="right">~240</td><td>(165-175 is my goal)</td></tr>
<tr><td align="right"><b>fasting blood glucose</b></td><td>(mg/dL)</td><td align="right">122</td><td>(70-105 is normal)</td></tr>
<tr><td span="4"></td></tr>
<tr><td align="right"><b>cholesterol</b></td><td>(mg/dL)</td><td align="right">197</td><td>(≤ 200 is "good" <span style="font-size: x-small;"><sup>*</sup></span>)</td></tr>
<tr><td align="right"><b>HDL</b></td><td>(mg/dL)</td><td align="right">43</td><td>(40-59 is "OK", ≥ 60 is "good" <span style="font-size: x-small;"><sup>*</sup></span>)</td></tr>
<tr><td align="right"><b>LDL-calculated</b></td><td>(mg/dL)</td><td align="right">139</td><td>(≤ 100 is "optimal" <span style="font-size: x-small;"><sup>*</sup></span>, 100-129 is "OK" <span style="font-size: x-small;"><sup>*</sup></span>, 130-159 is "borderline high" <span style="font-size: x-small;"><sup>*</sup></span>)</td></tr>
<tr><td align="right"><b>triglycerides</b></td><td>(mg/dL)</td><td align="right">76</td><td>(≤ 150 is "normal" <span style="font-size: x-small;"><sup>*</sup></span>)</td></tr>
</tbody></table>
</blockquote>
<br />
<b><u>Jun 12, 2014</u>:</b><br />
<blockquote class="tr_bq">
<table border="1" cellpadding="5" style="border-collapse: collapse;">
<tbody>
<tr><td align="right"><b>weight</b></td><td>(lbs.)</td><td align="right">~222</td><td>(165-175 is my goal)</td></tr>
<tr><td align="right"><b>fasting blood glucose</b></td><td>(mg/dL)</td><td align="right">86</td><td>(70-105 is normal)</td></tr>
<tr><td align="right"><b>hemoglobin A1c</b></td><td>(DCCT %)</td><td align="right">7.0</td><td>(4.0-6.0 is optimal for non-diabetic, ≥ 6.5 is a criterion for the diagnosis of diabetes)</td></tr>
</tbody></table>
</blockquote>
<span style="font-size: x-small;">* <i>Some of the comments on the evaluation of given ranges are surrounded
by scare quotes, due to the common wisdom of medical providers having a
tendency towards being wrong, particularly on the subject of lipids.</i></span><br />
<br />
The A1c glycated hemoglobin is a marker they use to estimate the average blood glucose level over the previous three months. I've searched for the meaning of the number and gotten a variety of different interpretations for a 7.0%. According to <a href="http://en.wikipedia.org/wiki/Glycated_hemoglobin">Wikipedia</a>, that indicates a mean glucose level (mg/dL) of 154±31 (123-185). My doctor said the cutoff for diabetes type 2 is 6.5%, but then he wrote on my chart a diagnosis of ICD-9 277.7, which is commonly called "prediabetes", but more formally called "metabolic syndrome X" or "insulin resistance syndrome". So, I'm not sure if he thinks I am actually diabetic, or just flirting with it.<br />
<br />
<br />
<h3>
Prescription</h3>
Glucophage (Metformin) 500 mg pill, twice a day with meals.<br />
<br />
I took it three times, starting in the evening of my doctor visit. I admit I was shaken up by his words and his attitude, and worried that if I didn't take the medicine, all sorts of damage would be continuing to wreak permanent havoc. But when I did take it, I developed a pain on my right side, below the ribcage. It wasn't the liver or kidney area, so I'm thinking it was general intestinal distress. I mentioned the dosage to someone who currently takes it and she was shocked that the doctor didn't start me off slowly, taking one pill every other day and working up to the twice a day level, to avoid the intestinal problems. I also felt very fatigued, which I'm guessing was the medication artificially dropping my glucose.<br />
<br />
So, if you have taken Metformin and fasted intermittently (whether it was just skipping a meal or a full 24-36 hour fast), I would appreciate any insight you might have on whether to take the pill during a fast. Or, if you have expertise on the subject and can provide me with explanations for why I should or shouldn't take the pill, your advice will be welcome. Otherwise, I'm not looking for guesses or notions. Only experience or expertise are of interest to me.<br />
<br />
Thank you.My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-88790725879910471452014-06-25T16:52:00.001-05:002014-07-19T09:58:02.668-05:00Paleo/primal success and failureSince February 2006, I successfully lost 45 pounds or more three times. Except for the first time, I lost the weight using paleo/primal eating habits. The second time, I used intermittent fasting (IF) twice a week, for 18-36 hours, depending upon how long I could hold out. I exercised towards the end of the fast to maximize fat burning. My workouts were about 20 minutes of interval strength training. The third time, I lost the weight mostly by diet, without a serious exercise program.<br />
The first time, I lost 50 pounds via diet and exercise (mostly walking). Between 1994 and 1999, I had done a lot of weight lifting and swimming. I was under 200 lbs. at the time, and added quite a bit of muscle, so weight loss was not much of a concern to me at the time. The whole <a href="https://www.blogger.com/2010/03/diet-yo-yo.html">diet yo-yo</a> has frustrated me, but I keep <a href="https://www.blogger.com/2010/04/highs-and-lows.html">trying to reset</a> and try to achieve lasting success.<br />
The reasons for failure: fast food, ice cream, and lack of exercise. The mindset that I'll eventually get around to losing my weight again, just not today, is a denial of reality which can only go on for so long. As Ayn Rand said, "You can avoid reality, but you cannot avoid the consequences of avoiding reality."<br />
Now, the consequence is that I'm facing type 2 diabetes, so the stakes have been significantly raised. I've seen quite a number of success stories of people using a paleo/primal diet and exercise approach, who were able to reverse diabetes and return to normal levels. I prefer to do that than to depend on medication in the long term.<br />
<br />
<b><i>Updated the first couple of paragraphs to more clearly describe previous successes.</i></b>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-31577232088776744332010-06-11T13:04:00.008-05:002010-06-11T15:33:27.130-05:00Ribs, Jack Daniel's Sauce, and Coleslaw<p>Last night, I tried Richard Nikoley's <a href="http://freetheanimal.com/2010/06/dry-rub-bbq-baby-back-ribs-paleo-sauce-slaw.html">technique</a> for cooking baby back ribs. Instead of The Salt Lick dry rub (which is reportedly hot), my wife put on <a href="http://www.low-carb.com/esofemspor.html?gdftrk=gdfV2889_a_7c87_a_7c194_a_7chh5862">Emeril's Essence</a> and some Italian seasonings. They turned out wonderful, but they were falling apart when I took them out of the oven. We cooked them for 4:15, which was much too long. I didn't get to cook them on the grill the way Richard did. Instead, I put foil on my charcoal grill, and put the motley assemblage of parts on the foil. Not ideal, but they did get some smoky flavor (mesquite infused charcoal briquettes). Next time, I'll take them out of the oven after 3 hours or so.</p><p>I wanted to try the <a href="http://www.sonofgrok.com/2009/06/sog-zesty-bbq-zauce/">Son of Grok's BBQ sauce</a>, but my wife was anxious to try a recipe for <a href="http://southernfood.about.com/od/bbqsaucemarinade/r/blbb227.htm">Jack Daniel's BBQ sauce</a>. She substituted some organic natural cane sugar for the brown sugar. She only had 1 1/4 cups of ketchup left, so she added in some tomato sauce. She used 3/4 cup whiskey. I can't recall ever having a better BBQ sauce. Still, it's way too much sugar to be healthy.</p><p>For sides, she baked some frozen sweet potato fries (a handful for each of us), and made a coleslaw. Her recipe for the coleslaw was a modification of a cranberry coleslaw from a cook book:</p><blockquote>Ingredients<br /><ul><li>1/4 cup <a href="http://www.hellmanns.us/products/mayo_olive.aspx">mayonnaise dressing</a></li><li>1 tablespoon red wine vinegar</li><li>1 heaping tablespoon honey</li><li>1 cup red seedless grapes, halved</li><li>5 cups coleslaw mix with carrots</li></ul>Directions<br /><ol><li>For dressing, in a small bowl, stir together mayonnaise, honey and vinegar. Stir in grapes.</li><li>In a large bowl pour dressing over cabbage; toss to combine. Cover and chill up to 45 minutes.</li></ol></blockquote><p></p><p>It was a wonderful meal, despite the difficulties with the ribs being too soft.</p><p>My dogs loved licking the foil clean and munching on the cartilage.</p>Elliothttp://www.blogger.com/profile/17180592837977576951noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-40801023212970652032010-05-18T18:03:00.019-05:002010-06-07T14:30:10.227-05:00Lilly: Paleo Dog<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsvZZ-LY9Q7El2JtFJF7BT4LM7UnJqYBhe39_obKgWGs8Na9Jr6um83uqub7DdAKAixbBY7y7j0SQpHdoe_40jTc-C-Wu2wJRPLYpQDuVEK34hsH79jlTcj9KHArPdofVyntwkW9a25gI/s1600/lillycloseup.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 226px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsvZZ-LY9Q7El2JtFJF7BT4LM7UnJqYBhe39_obKgWGs8Na9Jr6um83uqub7DdAKAixbBY7y7j0SQpHdoe_40jTc-C-Wu2wJRPLYpQDuVEK34hsH79jlTcj9KHArPdofVyntwkW9a25gI/s320/lillycloseup.jpg" alt="" id="BLOGGER_PHOTO_ID_5472764728004267810" border="0" /></a>Our youngest and smallest mutt, Lilly, is a toy Dachshund mix. At 2 years old, she's about <strike>6"</strike> 9" at the shoulders and 14 lbs.. When we got her at 6 weeks, she had typical Dachshund ears, hanging straight down. <br />A few weeks later...BOING! Her father's breed is unknown, but clearly he passed on those ridiculous ears to her. We suspect it's a Corgi trait.<br /><br />As a pup, Lilly was ferocious and nearly unmanageable. Luckily, as she's matured, she's become more well-behaved, with a typically sweet, affectionate Dachshund personality. She simply waddles up to people, collapses against them to expose her stomach, and looks up plaintively in anticipation of a tummy scratch—which she almost always gets.<br /><br />She loves to play fight with our other dogs, Sandy and Moxie. Sandy is a Chihuahua mix, much taller than Lilly, but lighter and less muscular. She tries to play the alpha bitch role with Lilly, which only works part of the time. Sandy's aggression works until there's food, and then Lilly's stout body works to her advantage—she just stands there and eats as she pleases, no matter how much Sandy tries to intimidate her. When it comes to playing tug-o-war, only Moxie, our Lab-Dalmatian mix, can keep up with Lilly. He's five or six times her size and gentle enough not to hurt her.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifa5w-dFCMOi22t2-LpNNQsgd58Tb4HLid7no37sLfnPa9HkJFqY0lAk_v7WFCwVMXWHUBE6-fvsdDhY-RxEZFSQxzuAPump9iJjBya320NxtvfUL7YnM7bcZ5_nbgOSalclZKuTaaKKI/s1600/moxie_lilly.jpg"><img style="margin: 0pt 0pt 10px 10px; float: left; cursor: pointer; width: 320px; height: 202px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifa5w-dFCMOi22t2-LpNNQsgd58Tb4HLid7no37sLfnPa9HkJFqY0lAk_v7WFCwVMXWHUBE6-fvsdDhY-RxEZFSQxzuAPump9iJjBya320NxtvfUL7YnM7bcZ5_nbgOSalclZKuTaaKKI/s320/moxie_lilly.jpg" alt="" id="BLOGGER_PHOTO_ID_5473011955110904386" border="0" /></a><br /><br />All three dogs have worked as a pack to catch and eat critters in the back yard. A dozen or more times, they've come in reeking of a dead animal, probably when they roll around on it. (Guess who gets to bathe them?) We've found parts of a baby opossum and a large rat. I found a rodent's nest on the back porch after I saw the little ones hunting in that area. But what makes Lilly my little Paleo Dog is her penchant for grub worms. My yard looks like I have gophers because she digs holes all over the place to get to her succulent treat.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCph94i1XefzE4E4gJYYcbOJG5vM7kS7nPaNBjL6P7OHKLygI5mDV9TL_eJIwOC7wrEgmYyxf5qg29ligmD5zCOKlYeq8e4T2eOdr5PleQX3vm4sX1OkLo4NQS_b2FLzQ_96vouztc4N0/s1600/lilly_wow.jpg"><img style="cursor: pointer; width: 281px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCph94i1XefzE4E4gJYYcbOJG5vM7kS7nPaNBjL6P7OHKLygI5mDV9TL_eJIwOC7wrEgmYyxf5qg29ligmD5zCOKlYeq8e4T2eOdr5PleQX3vm4sX1OkLo4NQS_b2FLzQ_96vouztc4N0/s320/lilly_wow.jpg" alt="" id="BLOGGER_PHOTO_ID_5472759900916088802" border="0" /></a><br /><br /><br /><br /><br /><center><hr width="75%"></center><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoKLOMn0eC7-HRCs2l4PIRxYWoaubjqdiHumBYAOi44WlxUlNAc6oq3Lk1IdFHBU3jvvuO8xyw9xLsfotvmNHmoKDk_Uwq-1MklIQpQpNp38GsbN4AqqlEaIa2uVRPXp7an0j8ZK0bCYc/s1600/29c5.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoKLOMn0eC7-HRCs2l4PIRxYWoaubjqdiHumBYAOi44WlxUlNAc6oq3Lk1IdFHBU3jvvuO8xyw9xLsfotvmNHmoKDk_Uwq-1MklIQpQpNp38GsbN4AqqlEaIa2uVRPXp7an0j8ZK0bCYc/s320/29c5.jpg" alt="" id="BLOGGER_PHOTO_ID_5480115140253345746" border="0" /></a><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxl8hwI9-kFfoI15Ef77GzGiL6tnC4SxeF8V6OmaJ2PIaRY0wRZNAkQDoWo75thrEXdtO8XIB_aB2s8vgb7AqjTJ4S_cntfuXulj0egHKzLzSe_8A3KVRAtN2UIdqAcpfnE-5VJXJ7r54/s1600/2f58.jpg"><img style="float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxl8hwI9-kFfoI15Ef77GzGiL6tnC4SxeF8V6OmaJ2PIaRY0wRZNAkQDoWo75thrEXdtO8XIB_aB2s8vgb7AqjTJ4S_cntfuXulj0egHKzLzSe_8A3KVRAtN2UIdqAcpfnE-5VJXJ7r54/s320/2f58.jpg" alt="" id="BLOGGER_PHOTO_ID_5480115403684642722" border="0" /></a>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-48500930688101905892010-04-27T15:19:00.003-05:002010-04-27T16:50:20.764-05:00Seeking Advice<p>I'm seeking advice on getting a loved one into the Paleo lifestyle. After seeing my experiences with and without using a evolutionary fitness approach (Paleo food, Intermittent Fasting(IF), plus strength and sprint exercises in fasted state), as well as seeing some inspirational videos like <a href="http://www.youtube.com/watch?v=MyIVGDb5WV8">this</a> and <a href="http://freetheanimal.com/2010/04/weekend-insiration.html">this</a>, she has decided she wants to try it. She would like to lose several tens of pounds she has gained in the last decade or so. She was extremely thin up into her 30s.</p><p>However, she has a number of health problems, most of which predated her weight gain by several years. I'm looking for advice from people who have any first-hand experience or informed advice about the kinds of exercises she could try, and what to avoid. While we would appreciate words of encouragement from anyone, if you don't have training or specific relevant experience with these problems, please refrain from guessing what might work. Having done the paleo diet, IF, and resistance training exercise, I have plenty of advice myself, but I know that she can't do many of the things I do or the types of exercises I've found in articles and videos in the <a href="http://freetheanimal.com/2010/03/paleosphere.html">Paleosphere</a>.</p><p>She does plan to consult with a physician, but (1) most doctors' advice is either too little or just flat wrong (e.g., <a href="http://en.wikipedia.org/wiki/Standard_American_Diet">SAD diet</a> with low-fat, "heart-healthy" whole grains) and (2) it always helps to have options or a plan to present to the doctor when you walk in, rather than making an open-ended request.</p><p>I realize that many health problems can be related to poor diet, sedentary lifestyle, smoking, stress, and other factors we can control. It's obvious to us what negatives to avoid. Many years ago, she used a <a href="http://www.callanetics.com/method.php"><i>Callanetics</i></a> workout tape (VHS). She has also done a program of walking several times a week. These did help, but we're looking for additional options which may be more effective (or a good addition to walking, for example). Some things we've considered: aquatic aerobic classes (reduced strain) and a moderate circuit training program (like <a href="http://www.curves.com/"><i>Curves</i></a>). But these may be too difficult or not very effective.<br /></p><p>Her health problems must be considered. She has:</p><ul><li><a href="http://en.wikipedia.org/wiki/Mitral_valve_prolapse">mitral valve prolapse</a>, for which she takes heart medicine (when she was first diagnosed >15 years ago, the doctor warned her not to do intense exercises like a stair master as that would be too much of a strain on her heart. Currently, she has problems with dizziness when she stands up, which seems to be heart related. After about a minute, the dizziness fades, though. Doctors haven't been all that helpful, beyond prescribing the medicine to treat the MVP.<br /></li><li>back problems, including C-shaped scoliosis and chronic back and neck pain. Much of this may be a result of a car accident when she was about 20.</li><li>non-diabetic <a href="http://en.wikipedia.org/wiki/Peripheral_neuropathy">peripheral neuropathy</a>, <a href="http://en.wikipedia.org/wiki/Optic_neuritis">optic neuritis</a>, and some other nerve problems which neurologists have been unable to figure out.</li><li><a href="http://en.wikipedia.org/wiki/Plantar_fasciitis">plantar fasciitis</a>, which was so bad several years ago she had to walk with a cane. Doctors treated it by taping up her feet for months, which solved the problem at the time. She still has occasional problems with it though, and it may need to be treated again if it gets worse. (Wearing a foot brace at night and rolling the foot over a can does help.)</li><li>constant muscle pain in her arms and legs. Doctors have diagnosed her with <a href="http://en.wikipedia.org/wiki/Fibromyalgia">fibromyalgia</a> and <a href="http://en.wikipedia.org/wiki/Chronic_fatigue_syndrome">chronic fatigue syndrome</a>. I realize these diagnoses are controversial for some, but rather than debating them, just bear in mind that she will need extra time to recover from exercising.</li><li>asthma, for which she takes medication (but has not needed to use an inhaler but a few times several years ago).</li><li>ex-smoker (quit 6 years ago).<br /></li></ul><p>If anyone has any helpful hints, thank you in advance.</p><br /><br /><br />My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com1tag:blogger.com,1999:blog-2392533648197518436.post-44231480665309215652010-04-22T16:45:00.001-05:002010-04-22T18:34:29.508-05:00Three Weeks<p>A little more than three weeks in and I still feel much better than before I resumed the Paleo fitness program. I hit a plateau this week as I lapsed in the fasting and exercise schedule, ate too many calories (nervous eating when I wasn't actually hungry), and perhaps ate too much fruit.<br /></p><p><b>Exercise:</b> I <a href="http://mydiet180.blogspot.com/2010/04/two-weeks.html">had planned</a> to get more exercise doing yard work. However, we got some rain and I kept telling myself I'd do the work the next day. Things still haven't dried out, so I decided to get off my lazy butt and do a workout inside. I didn't fast until yesterday, when I skipped lunch. After that I used my son's new exercise equipment, a Gold's Gym short series resistance tube kit. (<a href="http://www.amazon.com/Long-Resistance-Tube-Included-Workout/dp/B001QNUMVM/ref=sr_1_1?ie=UTF8&s=exercise-and-fitness&qid=1271974200&sr=1-1">Here</a> is the long series one, which is similar.) I got about 25 minutes into the DVD. Once I hit the squat thrust section, I called it a day. Yeah, I got wimpy not exercising for a year. The good thing is that I have almost no soreness today. I'll have to step it up next time.<br /></p><p>I also have an <a href="http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=cm_cmu_pg__header">Iron Gym workout bar</a> that fits in the door frame for pull-ups, a couple kettle bells (4kg and 8kg), a <a href="http://reviews.walmart.com/1336/5280890/reviews.htm">lunge bar</a>, and a big Labrador Retriever who loves to play tug-of-war, for <a href="http://mydiet180.blogspot.com/2008/12/exercising-at-home.html">working out at home</a>.</p><p><b>Fasting:</b> I only fasted once the past week, and only skipping one meal. Sometimes it's hard to synchronize meal planning with the family, grocery shopping, and fasting. I hate wasting good food by letting leftovers or uncooked food stay in the refrigerator too long<a href="#FOOTNOTE1"><span style="vertical-align: super; color: rgb(0, 196, 0);font-size:78%;" >*</span></a>. I'm going to have to apply some scheduling and planning discipline to get back into the rhythm.<br /></p><p><b>Food:</b> I'm about 95% sticking to the <a href="http://mydiet180.blogspot.com/2010/04/lacto-paleo.html">Lacto-Paleo</a> set of foods. However, the amount I'm eating is too much and unbalanced (too much fruit, which I eat to satisfy cravings for sweets).<br /></p><b>Cheats:</b> I tried hummus for the first time. Twice I ate it on crackers. I had a little bleu cheese dressing which was mostly soybean oil. Maybe a few small squares of chocolate. Not too bad.<br /><b><br />Weight:</b> I dipped down about 4-5 pounds since last week, but immediately went back up. After fasting and exercising yesterday, I went back down this morning. But I'm going to have to push harder (cut back on calories, fast and exercise more often) to speed up the weight loss.<b><br /><br />Sleep:</b> This is a problem for me that I think I've been overlooking. I often get less than six hours a night, which I've read may hinder weight loss and fitness.<br /><br /><hr width="50%"><a name="FOOTNOTE1"><span style="color: rgb(0, 196, 0);">*</span></a> I've learned the hard way not to take chances with leftovers. With the exception of a few things like cured bacon, I throw away anything I cooked more than three days prior—cooked eggs at most two days. I more readily toss out jars and cans past their expiration date. I once got violently ill from some sauerkraut because some of the cabbage was above the top of the liquid for days or weeks, giving it time to grow something nasty.My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-43105235469917637142010-04-22T16:41:00.002-05:002010-04-22T16:44:43.722-05:00Furniture Slider Ab WorkoutFrom <a href="http://rosstraining.com/blog/2010/04/14/furniture-glide-pad-demo/"><i>RossTraining.com</i></a>:<br /><br /><object width="360" height="289"><param name="movie" value="http://www.youtube.com/v/XzhrM_vPI5I&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XzhrM_vPI5I&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="360" height="289"></embed></object>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-27296978273972353962010-04-22T10:05:00.005-05:002010-04-22T16:20:36.460-05:00Lacto-Paleo<p>What do you call a diet which is limited to Paleolithic foods our ancestors ate, adding back in whole dairy products?</p>I was trying to come up with a name for such food choices. Previously, I'd made an impromptu, but detailed <a href="http://mydiet180.blogspot.com/2008/12/on-menu.html">outline</a> of my own Paleo-inspired menu. But try explaining that to someone in a sentence or two. It was no surprise that when "lacto-paleo" popped into the old gulliver that <a href="http://www.google.com/search?q=%22lacto-Paleo%22">google</a> found over 1,000 hits. It's just too obvious.<p>From <a href="http://tribecalledfit.wordpress.com/2010/02/07/lacto-paleo-revisited/">one of the links</a> comes Mark Sisson's<a href="#FOOTNOTE1"><span style="vertical-align: super; color: rgb(0, 196, 0);font-size:78%;" >*</span></a> <a href="http://www.marksdailyapple.com/dairy-intolerance/"><i>The Definitive Guide to Dairy</i></a>, in which he offers detailed information (did you know there were A1 cows and A2 cows, with different characteristic caseins?). To help readers determine if dairy fits their goals, he sensibly suggests eliminating all dairy for a month to see how you feel. After that, resume using dairy and contrast your health symptoms. Personally, I'm not ready to try the dairy cessation experiment just yet.<br /></p><a href="http://thriftymom.evilgeniuswoman.com/paleopage.htm"><i>Blue's Paleo Page</i></a> and <a href="http://thriftymom.evilgeniuswoman.com/bluesdiet.htm"><i>Blue's Diet Page</i></a> provide a sensible framework for a Lacto-Paleo diet. She has some interesting facts about "New World foods" (squash, cucumbers) and Nightshades (<a href="http://tomatoesareevil.com/tomato%20facts.html">tomatoes</a>, potatoes, peppers). I love those foods (but will avoid potatoes now until I lose lots of pounds).<p></p><p><a href="http://paleodiet.com/definition.htm"><i>The Paleo Diet Defined</i></a> is chock full of information (some of which I question), and provides a link to <a href="http://www.paleonu.com/get-started/"><i>PāNu</i></a>, described as lacto-paleo (even though the <i>Get Started</i> page says, <i>"12. Eliminate all remaining dairy including cheese- (now you are 'Orthodox paleolithic')."</i> I haven't read too much of <i>PāNu</i>, but it looks promising.</p><br /><hr width="50%"><br /><p><a name="FOOTNOTE1"><span style="color: rgb(0, 196, 0);">*</span></a> <a href="http://www.marksdailyapple.com/"><i>Mark's Daily Apple</i></a> is one of the most informative Paleo/Primal/Evolutionary fitness websites I've found, so far. His website is well organized, but a few articles I'd pick out for an intro are: <a href="http://www.marksdailyapple.com/why-grains-are-unhealthy/">this</a>, <a href="http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/">this</a>, <a href="http://www.marksdailyapple.com/two-minute-salad/">this</a>, and <a href="http://www.marksdailyapple.com/fiber/">this</a>.</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com2tag:blogger.com,1999:blog-2392533648197518436.post-84265389927763490932010-04-16T14:00:00.001-05:002010-04-16T14:02:05.956-05:00Highs and Lows<p>Earlier this week, I wrote about <a href="/2010/04/two-weeks.html">my progress two weeks on</a>, including the yard work I'd started. My overall energy has been a major improvement, since I've eaten mostly whole foods and avoided non-Paleo ingredients (except non-skim dairy). I haven't had the post-meal slump or the bloated feeling (typical of processed carbohydrates and too many calories). But I've been having a few off days, which I think are mostly due to my sudden increase in activity level, as well as sleep deficit.</p><p>Not having had much intense exercise for about a year, I'm finding it a bit harder to recuperate. When I'd been exercising twice a week for several months, I had little more than mild muscle soreness the following day (maybe a bit worse when I added new types of exercises hitting different muscle groups). Being over 40 makes it even more difficult. Despite having <a href="/2010/03/getting-back-on-horse.html">added a lot of fat over a year</a>, I'm still benefiting from the workouts I did before my lapse. I feel just fine when I'm hard at work pulling weeds and lugging around <a href="http://www.ryobitools.com/catalog/outdoor_products/trimmers/RY34000">my new toy</a>. I filled up my 5 cu. ft. wheelbarrow about 3.5 times with the weeds I <a href="http://www.cas.vanderbilt.edu/bioimages/image/s/soas--wp24098.htm">stooped over to pull</a> or <a href="http://en.wikipedia.org/wiki/File:Galium_aparine001.JPG">gathered up</a> with a metal rake. My Ryobi power head is only 10 lbs., plus the weight of the attachments. However, my yard was seriously overgrown and I was having trouble getting the hang of trimming and edging precisely, especially since it provides much more power than I'm used to with electrical trimmers. So it probably took me twice as long as it should have. I definitely felt the effects in my forearms and hamstrings.</p><p>It didn't help that after eating the <a href="/2010/04/sausage-and-cabbage-stew.html">Sausage and Cabbage Stew</a> for dinner one night and lunch the next day that I had intestinal trouble and felt like I'd been kicked in the gut by a horse for almost a full day. My wife had similar problems. We don't know if it was because the cabbage was overcooked or if the <a href="http://en.wikipedia.org/wiki/Herbs_de_Provence"><i>Herbs de Provence</i></a> (which we had never used before) had some ingredient, like lavender, which triggered a reaction. I had cooked a basic version of the stew (just a few spices) a half dozen or more times since I got <a href="http://freetheanimal.com/2009/03/comfort-food.html">the recipe</a> from Richard Nikoley's <i>Free the Animal</i> website. I never had any digestive trouble before. Then again, our trouble could have come from a totally unrelated source. The good thing was, I ate very little food once I did get sick and by evening the next day I was feeling great again.</p><p>I purposely work in a fasted state and I suspect that's a big part of why I feel great at the time. Now, when I go into ketosis from fasting (or cutting way down on all carbs), I embrace the feeling. Before doing Paleo with Intermittent Fasting (IF), I would get a panicky feeling after not eating for too long and fell for the "low blood sugar" myth that going too long without food was harmful to my health. Also, I would drink "sports drinks" during exercise and eat "power bars" (might as well be candy bars). As nearly all Paleo Diet or Evolutionary Fitness websites will explain, it makes no sense that human beings must have a rigid, 3-meal-a-day schedule to be healthy, or to fuel up before a workout. Our ancestors fished, hunted, and gathered what was available. When they ate varied due to chance and circumstances, as well as according to the seasons. They had no artificial refrigeration, grain silos, or oast houses. They went hungry until they found their next food sources. So, not only did they not drop dead from hypoglycemia, but the most work they did, the greatest physical effort, was done when they had gone without, perhaps for days.</p><p>Not only do I understand this intellectually, but my body feels quite comfortable with throwing out the modern notion of breakfast, lunch, and dinner at scheduled hours. I'm still working on being more attentive to my hunger as I do eat when I'm not hungry sometimes. I know part of that is habitual, "nervous" eating. Junk food, such as processed carbohydrates, do have an <a href="/2010/04/dieticians-wrong-about-fat-ignore.html">addictive quality</a>, which certainly contributes to habitual eating, even when not hungry. But sometimes, I get excited about a particularly tasty meal and can't wait until I'm actually hungry. One of the things about cooking from scratch most of the time and having improved my cooking skills is that I really enjoy most of what I fix. Luckily, these temptations aren't too much of an obstacle.</p><p>Another bad habit I need to break is staying up late and getting less than eight hours of sleep (sometimes as little as four or five hours). As I've increased my activity, I should be getting more sleep to help recuperate. When I do get more than eight hours on a night after exertion, I recover much better. When I don't, I have a greater chance of feeling sick, or just taking longer to feel normal again.<br /></p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com1tag:blogger.com,1999:blog-2392533648197518436.post-12789323226266894862010-04-16T13:12:00.004-05:002010-04-16T14:06:17.100-05:00Dieticians Wrong About Fat, Ignore Processed Carbohydrates<p>Anyone who has been reading <a href="http://freetheanimal.com/2009/11/saturated-fat-and-coronary-heart-disease-part-i-introducing-professor-rod-jackson.html">about honest nutritional science</a> will not lift an eyebrow when <a href="http://www.theagitator.com/2010/03/28/sunday-links-28/">Radley Balko</a> says, "What do you know, the experts <a href="http://www.slate.com/id/2248754/pagenum/all/">may have been wrong again</a>..." to blame saturated fat for cardiovascular disease:</p><blockquote><p>Ultimately, saturated fat...may be neutral for the heart. Meanwhile, some mono-unsaturated fats...and some poly-unsaturated fats...could be good for the heart.</p>...<br /><p>If saturated fat doesn't adversely affect cardiovascular health, what does? Sorry, Nabisco: We should be giving a closer look to foods with a high glycemic index—a measure that reflects a food's influence on blood sugar levels, based on how quickly it is digested and absorbed. Typically, that means carbohydrates like cereal, bread, chips, and cookies.</p>In a 2000 study in the American Journal of Clinical Nutrition, Harvard researchers...found that the quintile of women who ate food with the highest glycemic load—a measure that incorporates portion size—had twice the risk of developing heart disease than the quintile who ate food with the lowest glycemic load. A 2008 meta-analysis of 37 studies reported a significant association between intake of high glycemic index foods and increased risk of type 2 diabetes, heart disease, gallbladder disease, and breast cancer.<br /></blockquote>Read the <a href="http://www.slate.com/id/2248754/pagenum/all/">full article</a> for more details.<br /><p>Meanwhile, CNN stupidly ignores the role of sugars in an article titled <a href="http://www.cnn.com/2010/HEALTH/03/28/fatty.foods.brain/index.html?hpt=C1"><i><b>Fatty</b> foods may cause cocaine-like addiction</i></a>. Ironically, they call processed food "purified" and "evolve[d]" when comparing its addictive qualities to "evolved" drugs like cocaine (as compared to coca leaves).</p>Look at the ingredients on your box of "low-fat" whole-grain packaged food. You'll see dozens of laboratory chemicals and industrially mutilated plant byproducts. How is that more <i>pure</i> than a grass-fed rib-eye steak? Or a serving of vegetables, nuts, or fruit you buy in their whole, unadulterated form and prepare yourself? And, how can they use the word "evolved" without remembering how the human metabolism evolved almost entirely before agriculture (and definitely before industrial junk food and sedentary TV/Internet lifestyles)?<br /><p>Eat like our <a href="http://tinyurl.com/ykr9rzf">paleo ancestors</a> did, whole foods including fatty meat, fish, vegetables, nuts, and fruit. Skip the packaged stuff. Stay active as much as possible, but don't engage in unnatural <a href="http://freetheanimal.com/aerobics-cardio-myth">aerobic or "cardio" workouts</a> (animals don't run on treadmills--they walk around all the time and occasionally sprint).</p><br /><hr width="50%">Mark Sisson <a href="http://www.marksdailyapple.com/sugar-suppresses-immune-system/">gives the lowdown on sugar</a>, how it is so destructive to our health. And still, the "common wisdom" is that fat is the evil.My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-82874639031441740782010-04-13T08:40:00.005-05:002010-04-13T08:51:37.768-05:00Sausage and Cabbage Stew<p>I've been cooking Richard Nikoley's <a href="http://freetheanimal.com/2009/03/comfort-food.html">comfort food</a>, a stew with cabbage and sausage since I first saw his recipe. It's a favorite at our household. This time, my wife did the cooking. The results were great. Here is her recipe:</p><br /><ul><li>1 pork/venison smoked sausage link (any kind of sausage meat will work), U shaped, cut diagonally into1" long and 1/4" thick wedges</li><br /><li> 1 head of green cabbage, diced into 1" to 2" pieces</li><br /><li> 1/2 yellow onion, diced to 1/2" pieces</li><br /><li> 5 fresh medium sized tomatoes, cut into 1 inch cubes</li><br /><li> 1 Calabaza Squash, cut into 1" triangle shaped cubes </li><br /><li> 2 cups of water</li><br /><li> 2 teaspoons minced garlic</li><br /><li> 1/3 of a piece of fresh 2" long ginger, minced</li><br /><li> 1 teaspoon coconut oil</li><br /><li> 1 tablespoon olive oil</li><br /><li> 1 tablespoon Herbs de Provence</li><br /><li> 1/4 tsp ground coriander</li><br /><li> 1/4 tsp cumin seeds</li><br /><li> 1/4 tsp ground cumin</li><br /><li> 1/4 tsp ground curry</li><br /><li> About 10 fresh Rosemary leaves, pinched into tiny pieces</li><br /><li> 1/4 tsp black pepper</li><br /><li> 1/2 tsp salt</li></ul><br /><br /><p>Put the coconut oil and olive oil into the dutch oven on the stove. Turn stove to low-medium heat. Add the spices/ herbs (minus the rosemary leaves, pepper and salt) and marry them for a couple minutes, stirring frequently so they don't burn. Add all the cut up veggies, meat, rosemary, salt, pepper and water. Increase heat to medium high and bring to a boil, reduce heat to simmer and put lid on and cook for about 20 minutes or so. You want the cabbage to have a little crunch to it. I measured out the Herbs de Provence but all the other spice amounts I used in this recipe are approximate, as I didn't measure them. So you can adjust according to your own liking. You can even add more fresh ginger or add in Tabasco sauce if you want it hotter.</p><br /><p>*The Calabaza squash is a Mexican/South American/Carribean squash that is similar to Zucchini Squash in size and color but has a lighter fresher taste to it. You can usually find it in the store right next to the Zucchini. Get the ones that are green and are about 6 - 8 inches long and as big around as an average zucchini. Some stores sell them when they get really big around like a cantaloupe, but don't use that size. It is sometimes also called Calabash. If you can't find it, you can use any kind of squash you want. : )</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-76870396730339640772010-04-12T11:27:00.003-05:002010-04-22T18:22:22.451-05:00Two Weeks<p>About two weeks in and I feel much better. My energy is much greater and more consistent (the post-meal drugged feeling is going away). My "fat pants" are starting to get loose again. I can feel my muscles "coming alive" a little bit. I don't have that bloated, swollen feeling all the time.</p><br /><br /><p><b>Exercise:</b> I've done some work and heavy lifting in my yard and house (it's amazing how things get overgrown and cluttered when I get fat and lazy). Overall, I have been moving around a little bit more, too. Due to my schedule and the list of things to do for work and around the house (yard work and cleaning, once again), I haven't scheduled time for formal workouts. I'm planning on starting that within a week or two. There are about three more days of weeding, leaf mulching, pruning, and trimming to do this week, so I'll have plenty to keep me busy. While I do plan to start doing 2 intense workouts per week, like I did before, I'm more concerned with diet these past two weeks, ending my seemingly addictive consumption of junk food.</p><br /><br /><p><b>Fasting:</b> I've fasted a few times for slightly less than 24 hours. The last time was before and during the yard work I did for several hours Sunday. Working in a fasted state makes me feel like I did last time I did the Paleo diet. Like riding a bike, my body quickly adapted to the change, without any negative feeling this time.</p><br /><br /><p><b>Food:</b> I'm about 85-90% sticking to the diet I plan to make permanent. I have been able to resist the junk, with increasing ease. I estimate I'm eating about 70-80% Paleo (if you exclude dairy from what you consider Paleo). I plan to keep dairy in my diet, which probably accounts for about 10-15% of my calories now. I've been eating some legumes (pinto beans, chick-peas, and a few peanuts), which have some <a href="http://freetheanimal.com/2008/11/roundup.html">negative nutritional content</a>, but I plan to eat those only occasionally.</p><br /><br /><p>I would like to have only strictly organic foods, but I don't yet know of any stores which carry meat or dried fruit which are completely unpolluted. The sausage, bacon, and dried fruit I eat do have nitrites/preservatives. The beef & eggs are not grass fed/free range (I'm guessing).</p><br /><br /><p><b>Cheats:</b> My "cheats" have included a few tortilla chips (with pinto beans I cooked and guacamole I mixed), movie popcorn, a few breadcrumbs my wife put in a meatloaf, some rice and beans at a <a href="http://tacocabana.com/menu/m_fajitas.asp">Mexican Restaurant</a> while travelling, and <a href="http://www.greenandblacks.com/us/what-we-make/bars/dark-85.html">85% cocoa organic chocolate</a> (which I eat with pecans and dried apricots). I plan to make the Green & Black's chocolate my <a href="/2008/12/on-menu.html">consistent, occasional cheat</a>.</p><br /><br /><p><b>Weight:</b> I'm down to 230 lbs.. My morning weight two weeks ago was 235. I did weigh myself once in the evening (so it's "unofficial") and saw an eye-popping 240. The older I get, the easier it is to add weight and the harder it is to reverse that. Telling myself that I can lose my weight again, that I'll get back to eating healthy "soon" but putting it off has been very costly.</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-43148435993535130522010-03-30T06:45:00.001-05:002010-03-30T09:38:45.462-05:00Getting Back on the Horse<p>I've been reluctant to write this post for several months. This blog has been untouched for over a year, during which I lapsed. Now, I weigh at least 10-15 pounds more than my former maximum weight. It's horrible and it's my fault. (More <a href="/2010/03/diet-yo-yo.html">here</a> if you want to know my personal background.)</p><br /><p>Look at the success stories of people on the paleo/primal/evolutionary/whole food diets, especially those doing Intermittent Fasting (IF). They are strong evidence of what works.</p><br /><p>My success doing that diet, and then my failures not doing that diet are also strong evidence of its effectiveness.</p><br /><hr width="40%" /><br /><p>Here are the mistakes I made:</p><br /><ol><br /><li>Skipping my workouts, from a few less workouts to none in a matter of a couple weeks. That is crucial because exercise helped tremendously to keep me feeling good, full of energy, and less hungry.</li><br /><li>Stopping Intermittent Fasting (IF), since workouts go along with that.</li><br /><li>Not cooking for myself for all my meals. Sometimes had one or two healthy meals, but started substituting fast food (at first, throwing out the buns on a hamburger, the tortillas for tacos, and such.) Fell into old patterns of just eating fast food as is--maybe not for every meal, all the time, but enough to sabotage the meals that were healthier.</li><br /><li>Indulging in junk food snacks for dessert or late-night snack. <b>Big Mistake!</b> Ice cream was my Achilles Heel. Cookies, candy, pastries came soon after. Said screw it, thinking I could give them up any time and go back to sensible eating. (Sounds like an alcoholic or drug addict, huh?)</li><br /><li>Fell prey to addiction to junk food. Willpower became less effective, which was maddening. Had stupid pity parties, wallowed in guilt, and tried (ridiculously) to eat my way out of stress. It's a vicious cycle, in which my stupid choices kept making it harder to escape.</li><br /></ol><br /><p>The short version: I stopped being active and ate junk.</p><br /><hr width="40%" /><br /><p><b>Excuses excuses:</b> My diet failure is my fault and only I can fix it. Sure, a few things were made worse by external stressors (job security in a time of big cutbacks where I work, frustrating, melodramatic tensions between us and our teenager, a few illnesses and a tonsillectomy). But most of it was directly or indirectly because of my poor choices. At least on a previous diet over a year before I tried paleo+IF, I had one good excuse: medicine I took for a few weeks (unbeknown to me) dramatically increased hunger and that didn't wear off after I stopped taking it. I don't have that excuse this time.</p><br /><hr width="40%" /><br /><p>Doing the paleo+IF thing made it much easier to deal with hunger and was actually enjoyable, rather than drudgery.</p><br /><p>At this point, I could continue to feel guilty, self-destructive, gluttonous, and pitiful but no amount of excuse making will stop this. I've got to make a change now before it ruins my health (I've already got pre-hypertension).</p><br /><p>I've been trying to eat paleo (or paleo-ish) meals the past few days, which could be the start of another round of losing multiple tens of pounds, getting below 200, and feeling physically and mentally better. The next step is to exercise, which is tough to start, but quickly beneficial to curb temptations. Now, this blog ought to be called <i>My Diet 540°</i>, to be more accurate.</p><br /><p>I also plan to blog here to record how things are going. If you read this and don't see me posting, please feel free to send me e-mail to ediafono at the gmail dot com address. Any words of encouragement would be more appreciated that you can imagine.</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-65740509440885289732010-03-30T06:40:00.006-05:002014-07-01T15:05:03.833-05:00Diet Yo-YoThis post is mainly for my own benefit. You can skip it unless you're really curious. I'm tired of trying to do math in my head to figure out what years I did what sort of diet and exercise programs.<br />
<br />
I have <a href="http://mydiet180.blogspot.com/2010/03/getting-back-on-horse.html">another article</a> in which I try to analyze my diet successes and failures as a part of identifying lessons learned. I've taken the details out of the other article and put them here, which I hope makes the other post more interesting to readers:<br />
<br />
<dl><br />
<dt>Late 70s, early 80s</dt>
<br /><dd>Jogging a mile or two several times a week. Included sprinting. Usual PE and playground activities at school. Cycling and exploring woods for fun.</dd><br />
<dt>1983</dt>
<br /><dd>Started smoking. Would continue until 2004, though I did quit for months at a time.</dd><br />
<dt>Mid-Late 80s</dt>
<dt><br /></dt>
<dd>Got lazier and lazier. Ate more and more. My friends and I would have contests to see who could eat the most pizza at a buffet.</dd><br />
<dt>Late 80s, early 90s</dt>
<br /><dd>Cycled occasionally. Lifted weights occasionally. Played racquetball and softball. Too sparse to make much difference.</dd><br />
<dt>Early 90s</dt>
<br /><dd>Ocassionally cycled on trails and steep inclines (upper Hudson valley). Joined weightlifting club for many months. Played racquetball occassionally. Only the weightlifting had an appreciable benefit.</dd><br />
<dt>Mid 90s</dt>
<br /><dd>Drank, smoked more, ate more, did nearly no exercise.</dd><br />
<dt>Late 90s</dt>
<br /><dd>Quit smoking for longer periods (used patches and gum). Joined gym and did aerobic machines and weightlifting machines. Played racquetball. Learned how to swim enough to do laps, so I could swim multiple times a week. Weightlifting, again, had most benefit. Swimming also helped quite a bit. I estimate I lost about 10-25 pounds, but I honestly don't remember the numbers now.</dd><br />
<dt>Early-Mid 00s</dt>
<br /><dd>Smoked, drank, got very little exercise. Ballooned in weight and struggled to do basic activities. Tried Atkins for a couple weeks, but had trouble dealing with hunger.</dd><br />
<dt>2003-2004</dt>
<br /><dd>Struggled with quitting smoking. Succeeded in Mar 2004. Increased hunger, unfortunately.</dd><br />
<dt>Feb 2006-Jul 2006</dt>
<br /><dd>Lost almost 50 lbs. Walked miles most every day. Reduced caloric intake. Avoided sweets and other junk snacks (mostly). Tried (ignorantly) to limit fat. Fasted for short periods of time and felt a bit of a "high" from the ketosis, in a good way.</dd><br />
<dt>Aug 2006-Sep 2008</dt>
<br /><dd>Medicine I took for a few weeks made me super hungry (which I didn't realize until later). Threw me off track. Walked only occasionally, ate more and more junk food. Gained back weight.</dd><br />
<dt>Sep 2008-Mar 2009</dt>
<br /><dd>Paleo/evolutionary/whole food diet with Intermittent Fasting (IF). Lost 45 pounds and felt wonderful. Did not struggle with hunger as with other diets. Felt alive.</dd><br />
<dt>Mar 2009-Mar 2010</dt>
<br /><dd>Tapered off diet. Gained back the 45 pounds, plus 10-15 more. Occasionally tried to restart paleo diet, but resumed no-exercise, unhealthy food lifestyle each time.</dd><br />
<dt>Mar 2010-early 2011</dt>
<br /><dd>Restarted paleo/IF diet again. Lost about 45 pounds again.</dd><br />
<dt>early 2011-Apr 2012</dt>
<br /><dd>Tapered off diet, gained back the weight.</dd>
<br />
<dt>Apr 2012-May 2014</dt>
<br /><dd>Had several bouts of illness. Was bedridden a number of time for up to several weeks. Lack of exercise resulted in more weight and loss of stamina. In Feb 2014, blood tests indicated prediabetes. Dieted inconsistently. Lost perhaps five pounds.</dd>
<br />
<dt>Jun 2014</dt>
<br /><dd>Focused on diet and lost additional 15 pounds. Mid-month, hemoglobin A1c was in type 2 diabetes range. Put on medication. Took it for a day and a half, then decided to stop until I could consult doctor about side effects.<br />
<br />
Continued with primal diet (with dairy), strictly cutting out gluten. Skip meals occasionally. Portion sizes are getting smaller and I am dealing with hunger much better. Have lost about 25 pounds by the end of the month.</dd></dl>
<br />
<code></code>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-18294289813054103802008-12-19T11:58:00.003-06:002010-04-22T18:22:42.889-05:00The 100s<p>The last time my weight started with a "1" was sometime around January 2007. I broke through the "flab floor" <sup>*</sup> a few days ago. This morning, after fasting on Thursday, I weighed in at 197.5 lbs..</p><br /><p>I realize that weight alone is insufficient to measure progress—body fat percentage, waist size, blood chemistry (lipids, glucose, etc.), strength, and stamina are probably more important. Still, it's a nice psychological boost.</p><br /><p>When I last saw the 100s, I was gaining back the 45 lbs. I had lost in 2006. That diet (low-fat, limited calories, lots of walking) relied on a lot of willpower, and was nutritionally misguided. Still, it had been a big ego boost to get into the 170s, which made failure all the more ignominious.<br /></p><br /><p>Now, I don't get cravings for sweets and other junk.</p><br /><br /><p>[Note: I never did finish this article and left it as a draft on 12/19/08. Now 03/30/10 I'm just publishing it almost entirely as is.]</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-68249148767995897442008-12-14T22:56:00.005-06:002010-04-22T18:22:37.224-05:00Exercising at Home<p>Over the years, I've had several exercise program false starts—I make grand plans, spend lots of money on equipment, gym memberships, etc., only to lose steam in a few days. Not carrying through with plans is bad enough, without the additional ignomy of paying for nothing.</p><br /><p>A couple years ago, I avoided this by getting all my exercise from walking and jogging, which didn't require much more than a new pair of shoes. As I've now learned, that exercise plan had only limited benefits (no strength training), and the diet (limited calories) was too hard for me to maintain more than a year. Still, I had done something substantive, without any big expense.</p><br /><p>This time, I've bought a couple kettle bells (4kg and 8kg - $45) and a <a href="http://tinyurl.com/lungebar">lunge bar</a> ($8). I've been doing ad hoc exercise routines, usually twice a week. My goal is to spend 30 minutes doing intense, strength-oriented exercises. Most of the time, I'm exhausted by the 25 minute mark, sometimes earlier. I try to stop early enough that I'm not sore the next couple days. Now, and when I've done strength training in the past, I only got very sore when I first started lifting weights. When I overdid it, the soreness would be worse two days afterwards.</p><br /><br /><p>[Note: I never did finish this article and left it as a draft on 12/14/08. Now 03/30/10 I'm just publishing it as is.]</p>My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-48378365954442164362008-12-08T19:59:00.009-06:002010-04-22T18:22:49.216-05:00On the MenuSince starting my diet, I've had to explain to other people what I eat and don't eat. My short answer is to say I eat "whole foods" and then proceed to make a list of what I don't eat: junk food, grains, corn syrup, and vegetable oils. I explain that I avoid processed foods and sugar as much as possible. I've gotten some very confused looks, particularly when I get to the part about eating lots of animal fat.<br /><br />I try not to eat processed foods or sugar. When it comes to things like pasta sauce (to use on spaghetti squash), I get those labeled "organic" <span style="font-size:78%;">(*)</span>, with olive oil instead of canola or corn oil. But I do eat some things, like sausage, for which I haven't been able to find any local stores which sell uncured versions. I have to stand there for five minutes reading the ingredients to find one which isn't made with corn syrup, and make a guess about which has the fewest negative ingredients. Some things I get have extra preservatives and other chemicals, like dried apricots, figs, and apples (most other dried fruits have sugar added, unfortunately). I sometimes eat canned fruit in natural juices. Also, I do drink a couple <a href="http://www.freetheanimal.com/root/2008/10/hey-wheyt-a-minute.html">whey protein shakes</a> each week . My one consistent vice is <a href="http://www.marksdailyapple.com/is-all-chocolate-created-equal/">chocolate</a>. I get 85% cocoa "organic" chocolate (Green & Black's), which I make last for a week or more.<br /><br />I do pay heed to the principles of the Paleolithic Diet, considering how nutrition fit into the evolutionary process before agriculture. But I don't strictly adhere to the guidelines of that diet. I eat cheese, "organic" whole milk yogurt, unsalted butter, and "organic" whole milk and cream quite often. Yogurt (with fresh berries) and cottage cheese make great desserts, though I don't miss them if I go without for a couple weeks. I also eat legumes occasionally. And, I eat potatoes (baked, mashed, or cooked with a roast or stew).<br /><br />When I started in September, I chose to simply eat what was "good" and avoid what was "bad" without regard to percentages of fat, proteins, vitamins, etc.. That way, I could eat what sounded good at the time, and ease into the transition. Now and then, I feel the irrational urge to binge on something decadent, perhaps to relieve stress. And, where that would have involved junk food in the past, now it means eating lots of fruit or dairy. I still don't think my diet is as balanced as it should be--too much fruit and not enough vegetables. But I'm progressing and finding my natural cravings to be informative.<br /><br /><ul><li><span style="font-weight: bold;">Breakfast</span> usually involves eggs and uncured bacon. If I have enough time, I make an omelette or <a href="http://www.freetheanimal.com/root/2007/07/weekend-food-bl.html">frittata</a>. I like to add onions, garlic, zucchini, tomatoes, mushrooms, and peppers.</li><li><span style="font-weight: bold;">Lunch</span> usually involves either leftovers, salads, or steamed broccoli. I got tired of making salads from lettuce, as it tends to dilute the flavors of some ingredients. I like avocados, tomatoes, cucumbers, peppers, hard-boiled eggs, tuna or salmon, and balsamic vinegar and olive oil.<br /></li><li><span style="font-weight: bold;">Dinner </span>varies quite a bit. My preferred main course is steak. Salmon is also a favorite. An easy one is a ground meat (beef, lamb, bison) patty with cheese. A store-bought rotisserie chicken or spiral ham (I messed up by adding the glaze last time) on occasion is a nice break. I try to eat more of the fat of these meats than everyone else. Slightly more involved recipes include <a href="http://www.freetheanimal.com/root/2008/10/making-cauliflower-crust-pizza.html">cauliflower pizza</a>, <a href="http://www.marksdailyapple.com/fantastic-fall-recipes/">spaghetti squash</a>, <a href="http://www.marksdailyapple.com/fantastic-fall-recipes/">ratatouille</a>, <a href="http://mydiet180.blogspot.com/2008/10/sausage-and-cabbage-stir-fry.html">sausage and cabbage stir fry</a>, rosemary lemon chicken, stew (my wife's recipe includes a spoonful of flour for a big pot, and mixed vegetables which include corn, so I make those compromises), and corned beef with cabbage. Vegetables are usually frozen, steamed cabbage, or salads (with oil and vinegar).</li><li><span style="font-weight: bold;">Snacks</span> throughout the day usually include fruits (bananas, melons, berries, grapes, dried fruits), nuts (almonds, walnuts, pecans), summer sausage and cheese.</li></ul>As <a href="http://www.freetheanimal.com/root/2008/12/more-reader-success.html">Nikoley</a> points out, it becomes much easier not to cheat. I can count on one hand the number of time's I've "cheated" with pastries or Thanksgiving corn bread stuffing. None of them have been so satisfying enough to make it worth my while, though.<br /><br />* My wife reminds me how I had made fun of her for looking at "organic" produce in the grocery store, just a few months back. I based this on a general distrust of fads, <a href="http://www.sho.com/site/ptbs/previous_episodes.do?episodeid=s1/et">ambiguous definitions</a>, and unscientific hysteria. I still think the label is often misleading or irrelevant.My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com1tag:blogger.com,1999:blog-2392533648197518436.post-83767024912474799512008-12-07T01:22:00.004-06:002010-04-22T18:23:20.165-05:00Still GoingI have collected quite a few photographs and recipes which I plan to put up later this month. Salads, cauliflower pizza, ratatouille, and more.My Diet 180°http://www.blogger.com/profile/14673803002876071071noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-63632427272060779022008-10-21T13:54:00.008-05:002008-10-21T14:28:15.238-05:00Sausage and Cabbage Stir Fry<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1wj1GHkRaXfddeZ9bYLB4nS3zSfn49_ZKfMtQywTTl-nIg_S3Ml2xQCT5qtG22hqt5CVwtrImhvN6SnwiT5KerOPGA5g1VNayKW_t3Cyk2AonEDEuvDcJ0lJlN7tEBUcR9ZYD7ABtOrM-/s1600-h/sausage_cabbage_stirfry.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1wj1GHkRaXfddeZ9bYLB4nS3zSfn49_ZKfMtQywTTl-nIg_S3Ml2xQCT5qtG22hqt5CVwtrImhvN6SnwiT5KerOPGA5g1VNayKW_t3Cyk2AonEDEuvDcJ0lJlN7tEBUcR9ZYD7ABtOrM-/s400/sausage_cabbage_stirfry.jpg" alt="" id="BLOGGER_PHOTO_ID_5259688253508690402" border="0" /></a><br /><br /><br /><br />Based upon <a href="http://www.freetheanimal.com/root/2008/09/leaving-soon.html">this recipe</a> by <a href="http://www.freetheanimal.com/">Richard Nikoley</a>:<br /><br /><ul style="list-style-type: square; list-style-position: outside; padding-left: 2em; margin-bottom: 0pt; padding-bottom: 0pt; font-weight: bold;"><li>1/2 head green cabbage</li><li>1/2 head purple cabbage</li><li>1/2 red onion<br /></li><li>large link of Polish sausage <span style="font-size:85%;">(Richard recommended uncured sausage, if you can find it)</span></li><li>1 tsp coconut oil</li></ul><br /><br /><p style="font-weight: bold;">Heat oil in wok on high. Add onions. Stir for 30 seconds. Add cabbage and sausage. Stir fry for 5 minutes or until vegetables are desired crunchiness.</p><br /><br />As you can see, I added too much coconut oil (it was my first attempt at cooking with it). Also, the color from the purple cabbage bled into everything else. The same thing happened when I used the remaining half to cook with potatoes and carrots—when I fixed a corned beef dinner. The purple potatoes freaked out my son. I don't know if there is a way to prevent that, such as blanching it first. I'll have to experiment with it.<br /><br />Incidentally, my wife thinks my wok is aluminum, and worries her that cooking with it could increase the risk of Alzheimer's. I think it's carbonized steel, but there is no imprint on it. If anyone knows how to tell the difference, let me know.Elliothttp://www.blogger.com/profile/17180592837977576951noreply@blogger.com0tag:blogger.com,1999:blog-2392533648197518436.post-59987078663628966042008-10-21T11:24:00.004-05:002008-12-08T10:15:41.326-06:00Introduction<span>I'm a 39-year-old man tired of being overweight, with all of the discomfort and health problems that entails. I am pursuing a nutrition plan inspired by others who describe their diets as "Evolutionary" and "Paleo". Broadly, this means that, as much as possible, I am eating whole foods, without any grains, processed food, or "diet" drinks. I am including intermittent fasting, and my exercise workouts are designed to build muscle mass.<br /><br /></span><span>Richard Nikoley's </span><span><a href="http://www.freetheanimal.com">Free the Animal</a> website has been my primary source and inspiration. I've been reading him for years, before he got into fitness. I was a little put off at first that his political and social commentaries were on the wane, but after seeing his results and knowing I needed to change my ways to be healthy, I decided to follow his example. Initial results are promising. Unlike past diets, where I relied on willpower to deal with limiting calories, now I allow myself to eat as much as I feel like, but only whole foods. I was able to lose 45 lbs. in 2006, which required a lot of willpower. I eventually fell into old habits and slowly gained it all back, but I expect that I won't have to struggle as much, if I have the option to "binge" on healthy foods.<br /><br />I will probably not be updating this website on a timely basis. I expect to have occasional flurries of recipes and food pics, results, and the like.<br /></span>Elliothttp://www.blogger.com/profile/17180592837977576951noreply@blogger.com1