Friday, December 28, 2012

Heading to Phoenix

tomorrow for the 72 hour race.
My goal is to complete 100 miles.
God help me...

Tuesday, December 25, 2012

It's Christmas

and I know I'm out of NK.

I didn't eat any grains or sugar, however I've been enjoying too much of everything else.

Time to get back on the LCHF horse. I just packed my lunch for tomorrow..cheese and turkey rollups with a chocolate fat bomb.

Saturday, December 22, 2012

Next week at this time

I'll be on Day 1 of 3 days of walking.

Around and around a one mile loop.

I'll be almost 12 hours in.

I need to find more hobbies...

Friday, December 21, 2012

The world didn't blow up today

and it's winter solstice.

Seems like a good time to begin another 100 day experiment.

I'm still doing Nutritional Ketosis. I think this will be a year long project, not just 100 days. I feel so good that I don't want it to end.

I'm thinking about trying Fast-5 again.

I've started and stopped Fast-5 more times than I can count. This time I may be successful. Since I'm keto-adapted, I don't even get hungry until the afternoon. I've been eating a protein/fat meal around 10am, just because I feel like I should eat something. But I'm not hungry when I do so.

Hmm...100 days would be from tomorrow until April 1.

Let's see what happens.

UPDATE...I forgot that next weekend I plan on walking 100 miles. Fast-5 will have to wait until January.

Thursday, December 20, 2012

Today was mega stressful

Tomorrow might not be much better.

The good news is that I didn't stray from my keto-diet.

Around 8am I ate some ham, roast beef and cheese.

No hunger until around 4pm.

My glucose reading was 69.
Ketones were 1.9.

Before I was fat-adapted, today would have been a carb-fest. Today, I didn't even consider it. That's a huge step for me.

Tuesday, December 18, 2012

Hooray for Starbucks!

They use Kerrygold butter!

When I stop in for my venti bold coffee, I ask for a couple pats of butter. I use it on the ham or eggs that I have in my car for breakfast.

Fasting Glucose was 79.
Ketones went down to 1.2.

Monday, December 17, 2012

Couple things

My original plan was to maintain ketone numbers in the 1's. I may try for a higher number.

Today my ketone reading was 2.1. Although the 1's feel good, the 2's feel even better!

I ate breakfast around 8am. I didn't even think about food until 4. No hunger, not even thoughts about eating. 

Being in the 2's may be the best place to be.

I've also been working on upping my fat uptake. I'm double checking my meals to ensure there is ample amounts of avocado, butter, cheese, mayo, etc.

I'm still learning...

Sunday, December 16, 2012

Still hanging out in NK town

My ketones have been between 1.2 - 1.9 the last couple days.

Those numbers work for me. To stay in that range I eat a no to very low carb breakfast. That keeps me full until late afternoon. Then I may have a chocolate fat bomb and/or a glass of wine. That keep me happy until dinner.

As long as I don't dip below 1mm, I'll stick with this way of eating. I've got less than 2 weeks until my race in Phoenix, I want to stay in NK until then.

Friday, December 14, 2012

Wise words

"Am I living the healthiest life that I can honestly enjoy?"

This is what Dr Yoni Freedhoff wrote on his blog.

That is how I hope to live the rest of my years. I love the LCHF way of eating. The food is delicious and satisfying. My cravings for carbs and sugar are gone. I'm still amazed that I can get a coffee at my favorite place and not even be tempted by the bakery case. It's so liberating to be in control of your food choices.

I'll be eating this way for the next 55 years (I plan on living until I'm 110).

Thursday, December 13, 2012

Last day of the Fast Track to NK Experiment

Wow, Joseph Arcita's way of getting into ketosis really works.

Before this experiment, my reading was .4.
Two days later it's 2.9.

This morning I was supposed to do moderate exercise in a fasted state. I was too busy to get it in but late yesterday I did go on an hour hike.

Around 8am I had some turkey, roast beef, cheese and olives. That kept me going until 2pm, then I had a chocolate fat bomb.

I think the key is eating some protein and fat for breakfast with very little carbs. It's almost 3 and I've had less than 5gr of carbs. This is an easy way to stay satisfied and save a few extra carbs for later in the day.

Wednesday, December 12, 2012

Fast track to Nutritional Ketosis (the do-over)

Thanks to yesterday's empanada debacle, I'm starting over. Here I go...

Yesterday I finished dinner before 6pm.

Today I did intervals on the hotel treadmill in a fasted state. Later in the morning I'm having turkey and cheese for breakfast.

DAY 1 UPDATE...This fast-track plan seems to be working. Despite yesterday's $%&* empanada and yes, a glass of wine, my ketone reading is higher than it's been in weeks. Today's reading is 1.6. My glucose was 61, in the middle of the day. How do you like them apples?

Dinner is going to be a cheese omelet with smoked salmon and avocado. Lots of fatty goodness. Before dinner Bob and I are going on a hike.

Monday, December 10, 2012

Fast track to Ketosis

I'll keep a record of what I eat on this post. I won't check my ketones until the 3 days are over.

-Finished dinner before 6pm. No more food tonight.

-Tabata bike sprints at the gym before I ate. About 15 min total bike time.
-Around 10am I had some grilled chicken, cheese and 2 hard boiled eggs topped with mayo and mustard.
-At 4pm I'm going on a hike with my husband for about an hour.
-Dinner will be ground beef topped with avocado and sour cream. About half a tomato and 2 cups of kale.
UPDATE...After dinner I had a "fat bomb" drink. Warm whipping cream, butter, coconut oil and unsweetened cocoa.

I'm going to start this experiment again tomorrow. I was thrown a curveball today.

The day began as planned. Around 9am I ate some prosciutto with cheese and a couple hard boiled eggs. I had a business meeting at 10am so I couldn't get to the gym.

All was well until the woman at the meeting offered us a homemade empanada. I considered knocking it out of her hand and running out of the meeting. But I didn't do so. I took one of the flour/sugar combo and ate about 90% of it. I stuffed the remainder in my pocket when no one was looking..

a flour/sugar carb bomb

I guess the good news is within minutes, I experienced a sugar rush. In the old days I could eat 4 cupcakes without feeling the way I did today. My heart started to beat faster and I felt kind of nauseous. I also felt flushed, it was crazy.

So, back to Day 1 of the fast track to NK experiment...

Sunday, December 9, 2012

The number is rising

my ketone reading was .9. Fasting glucose was 85.

I was reading an interesting blog by Joseph Arcita

His blog talks about lots of stuff, I was reading the posts about ketosis.

He outlines a sure-fire way to quickly enter ketosis.

Day 1
No food after 6pm.

Day 2
Interval training in a fasted state in the morning. Limit carbs to 1-2%.

Day 3
Medium effort exercise in a fasted state in the morning. Carbs are limited to 5%.

If I follow these guidelines, I should be in ketosis.

I'll try this out, Day 1 will be Monday.

Saturday, December 8, 2012

Three weeks from today

I'll be in Phoenix, attempting to complete 100 miles in 72 hours.


My goal is to have my ketones at least in the 1's, 2 would be even better. Unfortunately I'm floundering around .4. Starting today I'm cutting out the snacks, when I was in the 1's I was eating 2 meals a day without a problem. I'm going to duplicate the foods I was eating when I was in the higher ketone numbers.

Back then I was eating breakfast, skipping lunch, then ate dinner. This morning I had my favorite breakfast, adapted from the diet doctor from Sweden. Yogurt mixed with heavy cream. Topped with some nuts and coconut flakes. I added a couple pomegranate seeds too. A bowl of this stuff keeps me full until the afternoon.

For someone who's walking 100 miles in a few weeks, my exercise has been very low. I've got a couple long hikes planned, I'm also going to hit the gym. That might help boost my ketones too.

Thursday, December 6, 2012

Back home

and I pricked my finger...

Glucose   71
Ketones. .4

Ketones are crappy but they're getting better.

Wednesday, December 5, 2012

Business lunch today

We went to a mexican restaurant.

No endless baskets of chips and questo for me. My business people ate 3 baskets.

I sipped water with lemon until our food arrived. My meal was fajitas with steak, peppers and onions. Topped with avocado. I was slightly mocked for not eating the rice, beans and flour tortillas. I just smiled as they ate fried chimichangas  and enchiladas.

They got sleepy after lunch. I felt great!

Tuesday, December 4, 2012

I'm working out of town.

Until Thursday.

Tonight I had a business dinner, stuck to a low carb meal (bunless burger with cheese and avocado). Buckling under peer pressure, I had a glass of wine. I did have the strength to say no to the fried mushrooms and pickles. And said no thanks to a dessert. And also declined a post dinner cocktail at the hotel.

Tomorrow I have a business lunch at a local Mexican place. I googled (I love google) the menu. I'll order the fajitas, hold the beans and rice and tortillas.

I didn't pack my blood testing stuff, I'll prick my finger when I get home on Thursday afternoon.

Sunday, December 2, 2012

On Saturday I was in a cranky mood.

I was bummed out about yesterday's low ketones. Mostly mad at myself for letting it happen.

My mood improved when I looked in my mailbox..

My glucose strips have arrived! I now have 55 ketone strips and 56 glucose strips, a hefty stash for my 100 day experiment. When my ketones get higher I think I'll do a week of twice a day testing. Until then I'll stick to morning glucose (today was 77) and afternoon ketones.

Another happy event...LCHF cocoa!

The recipe and photo are from one of my favorite
Monique is a wealth of information, I read her blog daily.

A couple days ago she wrote a recipe for cocoa. It has the basic ingredients for bulletproof coffee. Instead of coffee, you use cocoa. Brilliant! And it's as tasty as it sounds. I'll be drinking lots of this cocoa during the 100 day challenge.

Saturday, December 1, 2012

100 Day Nutritional Ketosis

challenge begins Monday, Dec 3.

Now that I can get ketone strips for $2 a piece, I think I'll do a long challenge.

My goal is to get my ketones around 2 - 3 . Upon reading other blogs, that number range seems to be the sweet spot for weight loss and well being. I've been on the low side for the past week and notice that some of my cravings are returning. I've also been snacking even though I'm not hungry. This is a slippery slope, I need to do a U-turn before I'm eating pizza and toast again.

My plan is to strictly limit carbs to 50 grams or less. Protein will be 50-60 grams. I'll eat enough fat to be satiated.

I'll keep breakfast to about 10 grams of carbs. This morning I had full fat yogurt with whipping cream. Topped with 1/2 oz of nuts and 1/2 oz of pomegranate seeds. When my ketone levels rise, I know this will carry me until mid-afternoon. Until then, if I get hungry, I'll have a piece of cheese to tide me over.

I do enjoy a glass of red wine in the early evening. A 5 oz glass has about 4 grams of carbs. Wine will stay in my plan as long as I haven't had extra carbs during the day.

If I keep my dinner to around 20 carbs I should be good.

If my ketones don't rise, I'll tweak my plan.

I'll check my ketones about 3pm everyday. I'm braced for a low number this afternoon. The good news is I have nowhere to go but up.

UPDATE...fasting glucose was 84. Ketones were .3. I knew I was out of ketosis by the cravings I've been experiencing for the last couple days. Since Thanksgiving I've been eating too many carbs, I knew the ketone number would catch up with me. It will be interesting to see how long it takes to get back to at least 1 again.

Wednesday, November 28, 2012

I almost chickened out

and didn't check my blood today.

After yesterday's carb-a-looza, I feared the worse. I finally faced reality and checked under the hood..

glucose..71  (whew)
ketones...8 (could have been lots worse)

On happier ketone sticks arrived from Canada! Here's the website I used

The strips were about $2 each, much better than the US rate of $5 each. I was able to get some bargins on eBay but I hate the auctions. I've never been good at haggling.

Since I have a source for ketone strips that I can afford, I'm thinking about doing a 100 day experiment. I'm curious to see how I would feel if I can elevate my ketones from the .5 range to around 2. I need to buy more glucose strips too.

Hmmm...I need to contemplate my plan...

Tuesday, November 27, 2012

Beast mode?

Maybe not yet.

Too many nuts and dark chocolate and wine this afternoon.

Why is the room spinning?
And where is the rest of my chocolate?

LATER THAT NIGHT...My stomach hurts. Although Fast-5 is a good way of intermittent fasting, I don't think it's a good fit for me. I was getting too obsessed with counting down the hours until my eating window opened. That may have contributed to my carb-fest today. I'm returning to the EatStopEat  way of intermittent fasting.

Sunday, November 25, 2012

Beast Mode!

The last of the Thanksgiving leftovers have been eaten.
I have 5 weeks before my 100 mile race.

Time to enter Beast Mode!

Less than 50 grams of carbs a day.
Moderate protein, about 60 grams a day.

It's getting serious now...

Saturday, November 24, 2012

I love this video

it's describes LCHF perfectly. And it's funny too..

I made it through my first day of Fast-5 without a hitch. I was so full from Thanksgiving, I could have completed a 24 hour fast.

While in a fasted state I took a 4 hour walk yesterday morning. Today I'm going on a morning hike.

Yesterday my numbers were 71 for glucose and .9 for ketones. The ketone number is slowly moving up again.

UPDATE...On Fast-5 day 2 my fasting glucose is 80 and my ketones slid back to .4. Despite a 1hr hike, my ketones are low. I know it's because I'm eating too much protein and carbs from Thanksgiving. The leftovers will be gone today. Tomorrow I'll be back to my non-holiday foods.

Friday, November 23, 2012

An experiment within an experiment

Between Thanksgiving and Christmas I'm doing Fast-5.

Fast-5 was designed by Dr Bert Herring. It's a form of intermittent fasting. You fast for 19 hours a day, then your "eating window" opens for 5 hours. Since becoming fat adapted, I can go fairly painlessly without food for 19 hours. My eating window will be 2-7pm.

I'm curious to see how daily fasting will impact my ketone numbers. I'll take my readings around 2pm, before my first food of the day. I'm also going to do glucose readings at that time.

Today is Day 1, fasting for 19 hours will be super easy. I'm still full from Thanksgiving!

Thursday, November 22, 2012

For the first time in 25 years

I'll be having turkey for Thanksgiving.

And brussel sprouts with bacon

And mashed califlower with loads of butter and heavy cream

And creamed spinach

I also made these 2 desserts from the terrific Dr Davis from

Cranberry Apple crumb..

This is Dr Davis's pie, mine doesn't look as pretty but it's delish!
Pumpkin pie

Dr Davis's pretty pie

THANKSGIVING UPDATE..Fasting glucose is coming back down, 81 this morning. Bob and I are going to a 2.5 hour hike this morning. I'm going to do it in a fasted state then check my ketones.

AFTER THE HIKE...ketone reading is .7. I may have to kick things up a notch.
The good news is that I was able to complete a strenuous 2.5 hour hike without eating since dinner last night. After the hike I had a couple scrambled eggs with creme fraiche and avocado. Breakfast of champions!

LATER THAT NIGHT...I'm stuffed. I ate liberal portions of all the above mentioned foods. Although I am fuller than I've been in months, after dinner I checked my glucose, it registered 80. I'm happy to see that my gluttony didn't cause my insulin to spike.

I need a nap...

Wednesday, November 21, 2012

Damn you Holiday Baking!

My ketone reading is .4 today. I'm out of nutritional ketosis.

I have no one to blame but myself. Yesterday I was experimenting with some LCHF baking for Thanksgiving. Sampling and taking "a small piece" of everything I made.

Even though I used xylitol as the sweetener, I know I had more than 50 grams of carbs yesterday. Probably more like 80-100.

Yesterday, before the bake-fest, my fasting glucose was 71 and my ketones were 1.7.

Today the fasting glucose was 92 and ketones were the dismal .4.

This proves I need to be diligent over the holiday season. It also re-inforces my decision to extend my ketosis experiment.

.4.....dang it.

Monday, November 19, 2012

6 weeks until another race

This one will be a doozy.

It's in Phoenix, a 72 hour race that finishes on New Year's Day. It's aptly named Across The Years.

Last year I did the 24 hour event. This year I'm in for the whole magilla, 3 days. My goal is to complete 100 miles. Because if I do, I get this nifty belt buckle..

That buckle will look very nice sitting in my office. I want it!

My other goal is to stay in nutritional ketosis until the race. Today my ketones were 1.8, that's where I like the number to be. My fasting glucose was 69. Seems to be a correlation between low glucose and higher levels of ketones.

Sunday, November 18, 2012

I'm going across the border

to get more ketone strips.

about $2 a strip, that's a bargain!
I ordered 30 more strips from a Canadian Pharmacy. Although I know Canadians are trustworthy folks, I've never placed an international order before. If they do arrive at my doorstep, I'll place a bigger order. In Canada, the strips are about $2 compared to over $5 in the U.S.

I was bidding on 30 strips on eBay but the Canadian ones are cheaper.

If the order arrives without a glitch, I'm going to continue my NK experiment for the next couple months.

UPDATE...received an e-mail that acknowledged my order..that's a good sign.

Saturday, November 17, 2012

.The meter never lies

Yesterday I was once again, testing out some LCHF desserts for Thanksgiving.

Today my ketone reading was .6. I'm dangerously close to being kicked out of Ketosis City. 

Although most of the low number is due to my endless sampling, I also took the reading earlier in the day. I usually take the reading around 3pm. Today it was at noon. If I ever get a good stash of ketone sticks, I may take a sample in the am, afternoon and evening. I can only afford to do this once, plus I don't want to stick my finger all day.

Tomorrow my husband and I have a long hike planned. I may take a reading as soon as we're done, to see if my ketones go up after exercise. I did take samples after my marathons last month. I didn't see a significant change.

On a related note, my underwear is getting baggy. Nutritional ketosis rocks! 

Thursday, November 15, 2012

Updated food plate

forget that one made by the government. The one that's chocked full of carbs.

This is what it should be..

The only thing missing is a glass of wine.

Fasting glucose..87

Wednesday, November 14, 2012

My favorite yogurt

Voskos Greek Yogurt

One cup has 20 grams of fat, the highest I've found. It also has 15 grams of carbs and 9 grams of protein.

I've been having some for breakfast, about half a cup, mixed with some heavy cream. I then top it with some berries, coconut flakes and nuts. It's my new favorite breakfast and keeps me going until dinner.

My fasting glucose was 85.
My ketones were 1.4, up from 1.1 yesterday. If I stay between 1 and 2mm I'll be a happy camper.

Tuesday, November 13, 2012

Nutritional Ketosis is like having a superpower.

Today is an intermittent fasting day. I ate dinner last night around 6pm. It's 4pm the next day, no hunger pangs. Not even a growling stomach. If I didn't know otherwise, I would have thought I'd eaten breakfast or lunch.

Nope, just coffee and water.

I'll be eating dinner in a couple hours. I'll update my numbers later tonight.

Fasting glucose..85

I've been working out of town all week. Last night I had some kale salad with chicken. The salad was so delicious, I may have overeaten it. My carbs could have been bumped up, which may explain my low ketone number.

If my number doesn't go up, I may have to tweak my diet. I've been able to have a glass of wine everyday and still stay in ketosis. Also, some 100% chocolate. Sadly, I may have to remove them for the duration of my experiment. I'll see what my readings are tomorrow.

Monday, November 12, 2012

Today's readings

fasting glucose...81

And a photo of Rocky..

Sunday, November 11, 2012

100% Chocolate Bars

I've been on a mission to find the best 100% chocolate bars.

For my Fat Bombs, I've been using Lily's chocolate, sweetened with stevia.

They work well combined with coconut oil, nut butter and butter. For eating straight, the taste of stevia is too strong for me.

I've sampled several 100% bars. Here are my top 3...

Francois Pralus 100% bar

This bar is from France. I can't read most of the words on the back, however, there were some sentences in English..

"Our 100% bar is chocolate in it's purest form. This means it has no sugar added, it's pure cocoa paste. Francois Pralus has his own cacao plantation in Madagascar on the island of Nosy Be. (Wow, this bar traveled a long way!). The extra long conche time (I don't know what the heck that means) gives roundness and lusciousness to this ultra high percentage bar". 

This is my second favorite bar, it's smooth and has a taste of vanilla.

TCHO 99% bar

I can't find a photo of the 99% bar

TCHO is made in San Francisco. Here's some info from the back of the bar..

"Flavor Notes: Roasted nut and espresso notes with accents of toasted malt and dried fruits. The cocao is sourced from Peru and Ecador.An insanely rich, not bitter, flavor experience"

I can taste the espresso notes in this bar, a square or two is terrific with a cup of coffee. This is my third favorite bar.

My favorite bar is this one...


When I first had this bar, I rechecked the ingredients, it's so smooth, I was sure it had sugar added. Nope, just 100% chocolate. Domori is from Italy, no English on the back of the package. Let me tell you, the Italians know how to do 100% chocolate bars. This is crazy good, smooth and rich. Unfortunately, it's crazy expensive too. I'm researching chocolate shops on the web, maybe I can get a price break if I buy a case.

My body is still in fat burning mode, my ketone reading was 2.1 today. I have a good idea of what my readings will be. When I'm at 1.5 or higher, I can go all day without being hungry. I still can't believe it.

Saturday, November 10, 2012

Lesson learned

This morning I checked my fasting glucose...91. Ouch. Yesterday's chocolate extravaganza is still floating around my bloodstream. I'll check my ketones this afternoon.

LATER IN THE DAY.. My ketone reading is 1.6. Whew, that was a close one. No more carb overload for me!

Friday, November 9, 2012


I've been a bit carb crazy today.

I blame Thanksgiving.

I'm on a quest to find a tasty LCHF dessert for the holidays. I made a no bake chocolate cake that was ok but not perfect. I'm not a stellar baker so it was probably something I did. The cake didn't hold together, even after being refrigerated overnight.

This afternoon I made a chocolate cake that is baked. It's out of the oven and smells pretty good. I'm cautiously optimistic.

The problem is that I've been tasting and tasting and tasting again. I ate a big slice of the no bake cake to make sure it wasn't the recipe I want. I've lost track of how many carbs I've consumed, tomorrow's ketone reading may not be pretty.

I'll focus on the positive, today my ketone reading was 2.3. Tomorrow's reading will be interesting...

3 HOURS LATER...My stomach hurts. I guess I should be happy that I can't overdo carbs anymore. I feel icky....

Thursday, November 8, 2012

I'm obsessed with ketone strips

These are the ones I've been using..

One box of 10 sells for over $50. Yikes, that's $5 a strip!

I've been on a mission to find discounted ones. My best source has been eBay. I just won a bid for 2 boxes for $40. Two dollars a strip! I'm giddy with excitement!

I have enough strips for 42 more days. If I can find more bargains, I'll extend my ketosis experiment. It's been fascinating seeing how my ketones react to the carbs I eat. I'm still in ketosis, today the reading was 1.8.

I may research pharmacies in Canada, I hear the strips are cheaper up there.

Wednesday, November 7, 2012

Intermittent fasting

I used to do the Eat Stop Eat program that was started by Brad Pilon. In a nutshell, you eat dinner, then eat nothing until the following day's dinner. Although you're fasting for 24 hours, you still get to eat a meal everyday. I would aim to do intermittent fasting once or twice a week.

I haven't done a fasting day for a couple months. Since I'm in nutritional ketosis, I thought it would be a good time to try one again. I ate dinner last night, then skipped breakfast and lunch. I'm not rigid about the 24 hours, I think I got to about 22 before I ate.

no breakfast or lunch for me today
I felt good throughout the day. I never had any hunger pangs. My energy was also consistent.

Yesterday my ketones were 2.3. Today, after a 22 hour fast they were 3.8.

I'm going to sprinkle in a day or two of fasting per week. I like taking a break from thinking about what to eat. When I'm fasting, the choice is simple, either water or black coffee!

Monday, November 5, 2012

Fat Bombs OMG!!!

It's so exciting to discover a new favorite food.

Enter Fat Bombs.

For a week or so I was starting my day drinking bullet proof coffee. It was a good way to get a dose of coconut oil and butter. Although it was tasty, I prefer my coffee black.

I began searching the web for alternative ways to consume butter and coconut oil. That's when I discovered Fat Bombs. Could they really taste as good as they sound?

I'm happy to report that yes they do. They're are lots of recipes out there. I was too lazy to drive to the grocery store so I used what was in the house.

4oz of Kerry Gold butter...

1 cup of natural, unsweetened peanut butter...

1 cup of coconut creme..

1 Bar of Lily's chocolate. Lilly's is sweetened only with stevia.

I melted everything together. When thoroughly melted, I poured the mixture into a muffin tin. I used paper liners, good thing I did or I doubt I could have gotten them out of the molds.

I stuck the muffin tin in the freezer for about 30 min. Then I bit into one.

Here is the OMG part! They are melt in your mouth good! Speaking of melting, the fat bombs need to be stored in the freezer because the coconut and butter will liquefy. I'll be consuming a fat bomb a day (maybe 2). I want to experiment with different recipes, I read a tasty sounding one with lemon and cream cheese.

Sunday, November 4, 2012

And now a moment to reflect..

Yesterday my ketones were 2.8, I'm still in nutritional ketosis.

Last year, if you would have told me I'd be eating a LCHF diet, I would have bet a dollar that you were wrong. Then I would have lost another dollar when you said that I would love it!

I have completely overhauled my diet. I went from a high carb, vegetarian (for 25 years) to a high fat carnivore.

This week I completed 2 marathons and 2 half marathons (78.6 miles)in 4 days. Every morning I ate 2 eggs with some ham and cheese, spread with butter. I consumed no food or sport drink during the races. I only drank water and electrolyte tablets and felt fine. If I wasn't the one who did this, I wouldn't believe it was possible.

Now that I'm in nutritional ketosis, I have zero cravings for the carb porn I used to eat on a daily basis. It reminds me of when I was a vegetarian, I didn't consider a hamburger food (what a fool I was!) so I was detached from it. I can look at the bakery case in Starbucks and not even think about consuming any of it. Something I have never been able to do.

I'm amazed at how even my energy is throughout the day. I can't take an afternoon nap even if I wanted to. Actually, I kind of miss that part.

And I'm losing weight! I'm eating a diet that's at least 70% fat and I can fit in all the clothes in my closet. Most of them are too big now.

I have to give a big shout out to Jimmy Moore. I never heard about nutritional ketosis until I read about his experiment. I'm having success because I'm following his footsteps and listening to his podcasts. Thank you Jimmy!

Saturday, November 3, 2012

I switched my breakfast

for the last week or so, I've been having a couple hard boiled eggs with ham and cheese, with some butter spread on top. Although it's tasty and doesn't affect my blood sugar, I'm getting a little tired of it.

Today I had 1/2 c of full fat yogurt with a little heavy cream. I topped it with some nuts and a small amount of blueberries.

My fasting glucose was 93, which is on the high side. An hour after breakfast, it's still 93. I'm happy to see I can have this breakfast option without any glucose spikes.

I stepped on the scale this morning, 134 lbs. I'd like to settle into the 120's but I'm in no hurry.

Friday, November 2, 2012

Day of the Dead Racing Series

was held along the Rio Grande River in Las Cruces, New Mexico.

La Llorona Park

The races began in La Llorona park. La Llorona means "crying lady". The legend is that a woman drowned her 2 children in the river to be with her lover. After the deed is done, her lover rejects her. Now she haunts the river at night. I'm glad to know that I won't be the only one crying at the river. My plan was to do 4 marathons in 4 days.

I ended up doing 2 marathons and 2 half marathons.

This was the cool graphic used for the t-shirt and medal

Despite a 40 degree temp change during the day (low 40's in the am, climbing to low 80's in the afternoon) and some nasty blood blisters, I had a terrific time.

My ketones were 2.8 today, solidly in fat burning. I may step on the scale tomorrow to see what's going on. My fasting glucose was 77.

Thursday, November 1, 2012

Holy Ketones Batman!

When I began this LCHF ketosis experiment, my ketones were .3.

This afternoon the reading was 4.3!

I'm pretty sure the reason was that I completed 2 marathons and 2 half marathons in 4 days. Before each race I had 2 boiled eggs with ham and cheese and some butter. During the race I avoided all the carb porn and drank water. I also skipped the gator-aide and took electrolyte tablets every couple hours.

Except for some blisters and sunburn, I felt good throughout the races. My energy was stable, I never felt shaky or hungry.

I'll be curious to see how high my ketones stay now that the races are over. On Monday and Tuesday I did the marathons. My ketones were around 1.3. Today was the only day they were so high. My fasting glucose seems to be bouncing between the 70-80 range.

Back later with a more detailed race report.

Sunday, October 28, 2012

Another experiment

I'm curious to see what happens to my blood after a meal.

My fasting glucose was 86. Then I had breakfast, 2 eggs, a couple slices of ham and cheese with mustard. I spread some butter on the ham (tasty!).

After 15 min my glucose is 84. I'm going to check it again in 45 min. Back with the results..

UPDATE..It's been an hour, my glucose is 86. My LCHF breakfast didn't affect my insulin. Excellent!

UPDATE..My ketones are 1.3, definitely in nutritional ketosis. Perfect timing for the marathons.

Saturday, October 27, 2012

Day 3

Fasting Glucose 86
Ketones  .6

My fasting glucose is jumping all over the place. I wish my ketones would increase to 1, at least it's up from yesterday.

I'm in a hotel until Thursday, it's a perfect time to get my carb and protein ratio correct. I'm aiming for 2 meals of 30g of protein each. My carbs are staying below 50g. The rest of my diet is fat.

I've been drinking bullet proof coffee every morning. I like it when the butter/oil mixture is foamy. I whip the combo up in my mini blender. The problem is driving to the coffee shop. By the time I get a cup of coffee, the mixture is oily. I've been pouring it in my coffee but its kind of gross. Bullet proof coffee may be reserved for days when I make it at home.

Friday, October 26, 2012

Day 2

my fasting glucose was 66. I need to do some research, seems like my levels are dropping pretty low. Maybe it's because of going into nutritional ketosis. I might check it in the middle of the day, maybe it's because the reading is first thing in the am.

I'm out of town until next Thursday. I packed my blender (for bullet-proof coffee) and my scale to weigh my protein portions. Also, everything I need to check my ketones and glucose.

Tonight I'm in El Paso. I researched a burger place called I'm going there for dinner.

LATER THAT NIGHT...just checked my ketones, .5. I was hoping for higher than 1 but according to the experts, I'm still in nutritional ketosis (just barely). I may have eaten too much protein, that toro burger was big and tasty. Onward to Day 3..

Thursday, October 25, 2012

Day 1

of my nutritional ketosis experiment.

I just checked my ketones, they're at 1, up from .2 on Sunday. That means I'm officially burning fat for fuel. WooHoo! My morning glucose reading was 64. I wonder if it's lower because my ketones are higher.

Here's what I had for lunch..

Two eggs, turkey, cheese spread, tomatoes and olives.

Wednesday, October 24, 2012

My big experiment

in nutritional ketosis may begin earlier than Nov 1.

My eBay ketone sticks will arrive in a few days. In the meantime, I have enough to begin the 4 week test.

I think I'll begin on Friday. It will be interesting to see my ketone numbers when I do the 4 marathons in 4 days, next week.

My fasting glucose was 80 this morning. I'm still fumbling around when I prick my finger. I hope I get better soon!

Here's what I had for lunch..

A couple eggs, prosciutto, cherry tomatoes and a soft cheese spread. Tasty and LCHF.

Tuesday, October 23, 2012

I won the eBay bid!

20 more ketone sticks are coming my way. I got them at a great price, about $2.50 instead of $5.

I'll have a total of 28 ketone sticks, enough to test everyday for 4 weeks. That's going to be the plan, beginning Nov 1. I'll use the time until then to get into nutritional ketosis. I'm paying strict attention to my carbs so I'm hoping I'll be keto-adapted by then.

I haven't posted any photos lately. Here's one of Rocky...

I didn't test my glucose this am, I was working out of town last night and forgot my bag of stuff. I'll prick my finger tomorrow.

Monday, October 22, 2012

I couldn't resist

I checked my ketones last night.

I wish I would have waited a week, my number was .2 which isn't in nutritional ketosis. I'm still a bad finger pricker, I had to use 2 strips (at $5 each!) to get a reading.

I'm bidding on some ketone strips on eBay, I'm hoping I can get them for $3 a strip. If I win them I'll do ketone checks 3 times a week.

Glucose numbers are still going down, this morning I was at 74. The low 70's was my goal. I can't figure out why the number was so high at the doctor's office.

Time to finish my bullet proof coffee and head o work..

Sunday, October 21, 2012

Besides checking my glucose

I'm also going to begin checking my ketone levels. According to the authors of The Art and Science of Low Carbohydrate Performance, I need to be between .5 and 3 ketones to be in nutritional ketosis. Here's the recommended graph from the book..

The problem is that the ketone test strips are expensive! About $5 a strip! I think I'll do my first check in a couple days, it may take that long to become keto adapted. I'm strictly following LCHF, keeping my carbs below 50g and my protein around 60g.

This morning my glucose reading was 79, down from yesterday.

Saturday, October 20, 2012

24 hours of Boulder Race Report

I was pretty bummed out after my doctor's appointment. The next morning I was signed up to do a 24 hour race in Boulder. If I hadn't have paid the money, I may have skipped it.

I'm glad I didn't go the couch potato, boo-hoo, I feel sorry for myself route.

The race was held at the Boulder reservoir. It's a gorgeous place..

The course was an out and back 7.14 stretch of road. Some was on dirt, some gravel, for variety. We had to cross over a bridge with a scary sign..

I was a bit concerned about crossing in the dark, just my luck I would get swept away! Luckily there was a sturdy fence surrounding the open space, even I couldn't take a mis-step.

I did wander off the course 2 times in the dark (ok, 3 times). When I realized my mistake, I waited until I could see other runner's headlamps to show me the way. A couple that I encountered around 3am were concerned about me. I think they thought I was hallucinating. I assured them that I just don't follow directions well.

I skipped all the food tables loaded with carbs. The only thing I took was water and electrolyte capsules. In my car I stocked a cooler with salad, chicken, cheese and nuts. I ate some paleo cookies and muffins so I can't say I was LCHF. No wheat or grains though.

My race result was 50 miles in 24 hours. Actually more like 18 hours. I tried to sleep in my car for 3 hours, which didn't work at all. Then I laid down on a cot in base camp for an hour. I could have easily fallen asleep but I knew other people would like to lay down too. I just closed my eyes.

Next up is my first Quadzilla, 4 marathons in 4 days. I plan on sticking to LCHF for all the races, I'll be interested to see how it works out.

Bulletproof Coffee

I made some this morning...

I read about Bulletproof Coffee here. It's an easy way to add extra fat into your diet.

I'm a hard core black, the stronger the better, coffee drinker. The thought of adding 2 TBS of butter and coconut oil into coffee sounded gross. I figured I'd try it and see how it tastes. I'm happy to say that it tastes good! Just like adding cream. I think the trick is to make sure the butter/oil are blended well, so the mixture is foamy. I'll start my day with a cup of bulletproof. If I have a second cup, it will be back to black coffee.

After some fumbling around, I have my first am glucose reading...84.

I've been so preoccupied with blood work, I almost forget that I completed a race last weekend! I'll do a recap on the next post.

Friday, October 19, 2012

Impaired Glucose Tolerance

I may have it and it's freaking me out.

Last Friday I had a glucose test at Dr Gerber's office. In preparation, I fasted from dinner to my 10am appointment. The tough part was not having coffee in the morning.

My baseline reading was 94, under 100 is normal. Then I drank a nasty orange drink that contained 75 grams of carbs. I spent the next hour reading magazines until another blood test was preformed.

After an hour my glucose was at 158. Again, in the normal range. Then I had to go sit and read magazines for another hour.

Here's where the impaired stuff begins. My third reading should have been returning to my baseline number of 94. Instead, my number was still in the 150s. The insulin I produced wasn't bringing down my glucose. That's when Dr Gerber mentioned Impaired Glucose Tolerance. And that's when I started freaking out.

Dr Gerber said that being a vegetarian who ate mostly carbs for 25 years may have destroyed some of my beta cells. I never heard of beta cells before, they're linked to glucose and the pancreas.

Dr Gerber recommends the LCHF diet, the one I'm currently using. He suggests 70% fat, 20% protein and 10% carbs.

I left my appointment feeling sad. For 25 years, I thought a vegetarian diet was healthful. Now I realize that eating mostly carbs has hurt my body. Dammit.

I felt sorry for myself for a couple hours. Then I got angry and decided to turn this thing around. I read about Jimmy Moore's nutritional ketosis experiment. I decided to try it too.

First I bought a Blood Glucose monitor. I'm going to check my glucose and  ketones on a daily basis.

I'm going to follow the guidelines for nutritional ketosis in this book...

My nutritional ketosis experiment will last for 90 days. At the end, I'll do another glucose test. My hope is I'll go from impaired blood glucose to fantastic blood glucose!

This should be interesting...

Sunday, October 7, 2012

I'm loving LCHF

Translation...Low Carb High Fat.

I'm eating bacon and eggs and roast beef and cheese and olives and avocados. I've cut way back on fruit, most days I don't have any. And I'm limiting myself to a square of 100% chocolate ( Domori rocks!) and the no sugar petite fores from Popa Ruba.

On Friday I have my follow up visit with the Paleo Doc. I'm having a glucose test. Based on the results, Dr Gerber will determine my daily carb allowance. I haven't been counting but most days I think I'm around 70 grams.

The day after my doctor visit, I'll be doing a 24 hour race in Boulder. Back with more info..

Sunday, September 30, 2012

A sure-fire way to stick to your diet

get a kitten.

This is Rocky.

He's only asleep about 6 minutes a day. The rest of the time is spent jumping, running and pouncing. And chewing, lots of chewing. I don't have the energy to be tempted by a plate of brownies.

On October 12 I have my follow up visit with Dr Gerber. I'm going to have a glucose test, then meet with him to discuss the results. I'm looking forward to getting his recommendations. I'm still sticking with the Wheat Belly diet, eating lots of fat with protein. For breakfast I had a couple eggs with strawberries and heavy cream. I love eating this way, I hope my test results support it.

The day after I meet with Dr Gerber, I'm doing a 24 hour race in Denver. I'll be walking all of it, I'm not sure what my goal will be. I do know I'll be doing it without carb loading!

Sunday, September 16, 2012

I haven't been a couch potato

Knee problems won't stop me!

Actually my knee is feeling fine. I'll never take my knees for granted again. It feels terrific to get up and down and run and jump without fear that it would give out. 

In August Bob and I hiked down the Bright Angel trail at the Grand Canyon. 

Before we began the hike I ate bacon and eggs. During the 6 hours it took to get to the bottom, I had nuts and some pureed baby food (sweet potato and bananas rock!).

We stayed overnight at the bottom of the Canyon Phantom Ranch. Dinner was family style. I avoided the cornbread and cake and ate steak and salad.

The next morning, after another breakfast of bacon and eggs, we began the hike back up.

Getting back up took about 7 hours, overall I felt good.

When we reached the top, I took a bird bath in the ladies restroom sink. Then we jumped in the car and drove to Las Vegas.

Why Las Vegas? First because Las Vegas is fun! Second, because I had to complete a 12 hour race THE NEXT DAY! That's right, hiking for 2 days wasn't enough, I had to also walk for 12 hours. 

Sometimes I don't make the best choices.

I had already signed up so there was no backing out. The race was from 7pm to 7am. Here I am conserving my energy before the race..

I got lots of miles to go..

Fast forward to 10.5 hours later. I completed about 29 miles and threw in the towel. My legs felt ok, the problem was my big toenails. I had bruised them in the Canyon, it was becoming very painful to continue. 

I was happy with my effort. I was especially happy to have stuck to my wheat-free diet.

Next month...a 24 hr race! 

Saturday, September 15, 2012

I had my bloodwork done

and just got back the results. Here are some of the numbers...

TRIGLYCERIDES         38mg  (I'm eating lots of fat but it's not staying in my blood)
HDL CHOLESTEROL  113mg (this high number should prevent me from having a stroke)
GLUCOSE  85mg (low risk of diabetes)
HEMOGLOBIN A1c   4.9% of total Hgb
BMI  23.5  (normal!)

The Wheat Belly way of eating is working! I'm tickled pink!

I gave up grains on Memorial Day and sugar on the 4th of July. For 30 days in August, I was strict Paleo. I'm glad I completed a Paleo challenge but it's nice to be eating cheese again. And the occasional glass of wine!

Since my last blog post I've hiked the Grand Canyon and completed a 12 hour race. I know my body is fat adapted because I didn't need to consume carbs for energy. I'll write about it in detail in my next post.

Here I am during the 12 hour race, jumping for joy for my wheat-free life!

Saturday, August 18, 2012

My knee is almost 100%

and just in the nick of time.

In less than 2 weeks I'm hiking the Grand Canyon followed by a 12 hour race in Las Vegas. My knee was bothering me so much after the marathon that I thought I'd be sitting on the couch for the rest of the year.

Although it's much better, I'm still not going to try and run. I don't want to end up hurting it again. I'll be happy just to hike and walk the rest of the year.

On the food front, I'm on Day 7 of Whole30, so far so good. Since I gave up grains and sugar before the program, all I had to do is focus on dairy and alcohol. It's been pretty easy not having cream and cheese. The wine is a bit tougher but I'm not going to cave in.

Sunday, August 12, 2012

Saturday, August 11, 2012

Big Plans, I've got some...

Despite my cranky knee, I've got some races scheduled for the next couple months.

Running is out until my knee heals. That means I'm going to have to do the timed races, I don't think I do any marathons within 7 hours, which is when most courses close.

My plan is..

Aug 31    12 hr event in Las Vegas
Oct 13    24 hr event in Boulder
Nov16    48 hr event in Dallas
Dec 31    72 hr event in Phoenix

I'm also squeezing in a hike in the Grand Canyon at the end of the month.

Here's a couple more photos from last weekend's ET marathon in Rachel, NV..

just before the start at midnight

I love the cool t-shirt and medal

Monday, August 6, 2012

Another (wheat-free) marathon!

This one was a doozy...the E.T. marathon in Rachel, Nevada. Did I mention it started at midnight?

Rachel is in the middle of nowhere, about 2 1/2 hours from Las Vegas. Seems like a good place to probe aliens.

I was kind of cranky from lack of sleep. Plus my knee is still acting up, Bob and I had to walk the last 6 miles which sucked. The good news is that we finished in 7.5 hours, 30 minutes before the cutoff.

It was tough figuring out how to eat for a midnight marathon. We ate dinner at 5pm at Munch Bar in Caesars Palace. I had a steak salad.

Just before the race began, I had a Julie Bar. They're made from nuts and dried fruit.

Around mile 20 I had a bite of banana and an orange slice.

I resisted the finish line buffet, it was a carb minefield.

When we were back in Las Vegas, I went to my new favorite place "Greens & Proteins.

I had a Green Shake, made with Banana, Almonds, Mango, Orange, Apple, Avocado, Spinach, Collard Greens, Kale and Vanilla. It was fantastic!

I'm definitely fat adapted, except for being sleepy, I felt fine during the race. The green shake held me until dinner around 7pm.

My next big adventure is hiking in the Grand Canyon at the end of August. Hurry up and heal knee!