9/12/11 Food Log

Breakfast - none
Lunch - homemade chicken soup (broth, chicken breast, carrots, onions, celery, thyme, salt, pepper); spinach and kale salad with cranberries, bacon and olive oil vinaigrette); 1/2 a peach (yums!)
(Likely) Dinner - half a chicken (grilled), green beans, sweet potato

MDA 30 Day Challenge

I'm off on an adventure of sorts.  I'm doing Mark's Daily Apple blog's Primal Blueprint 30-Day Challenge.

I basically eat and live according to Mark's Blueprint, but I do get sloppy from time to time.  A corn tortilla here, come ice cream there, yada, yada, yada.  I fully trust that eating a primal diet and living a primal lifestyle has and will continue to improve my health, so I'm taking this challenge to get myself back to the basics.

As part of today's challenge, Mark is asking people to post their own mini-challenge.  Mine is to go completely gluten/wheat free.  That grain is super sneaky and seems to always find its way on my plate (probably once or twice a month EVERY MONTH).  And, as Nora Gedgaudas says, having a little gluten is like being a little pregnant - it's all or nothing.  I can't say for sure if I've made it 30 days without gluten/wheat, but I'm going to challenge myself to do it this time.  I'll try to post my daily food logs and weekly workout logs as often as possible, as a means of some accountability.

If you want to check out the contest/challenge, go to Mark's blog.

Quick Notes

Quick Notes

I’m still rather busy, but I wanted to update the blog with a few random notes:

• I’m 1 pound away from reaching 50lb. weight loss (from April, 2010-present).  I’m excited to hit this milestone.  I feel SO much better because of the changes I’ve made in my diet and lifestyle.
• Those “healthy whole grains” just might not be as healthy as everyone things.  Check out this PaleoSolution Podcast episode, featuring Dr. William Davis (who also has a prominent blog) about wheat.  He just wrote an intriguing book called Wheat Belly.  I just bought it, so I hope to read it and post a review of the book soon.
• I’m thinking about seeing a Naturopath, in addition to my regular doctor.  I’ll let you know more about that soon, as well.
• I’m still doing IF, though I’m basically doing my own version.  I rarely to 24 hour fasts. Mostly, I’m skipping breakfast 3 or so times per week, and eating my first meal of the day at 1pm.  That adds up to about 18 hours.
• Over the summer, I started doing body-weight resistance exercises (assisted pull-ups, push-ups, squats, planks) and I’ve started noticing some definition in my arms, and increased endurance for physical tasks.  
•  I had a dentist appointment today.  I had way less plaque/tartar than in previous years, and my teeth (aside from a couple of mercury fillings that are coming out within the year, hopefully), are in great shape.  I attribute this to the drastic cuts I've made in sugar and grain consumption.
• Also, I’m hoping to do a nice, long post that tracks the progress I’ve made thus far in my journey to wellness.  Stay tuned.

And Life Gets in the Way ...

Hey all,

Life has been a bit crazy for the latter part of this summer (mostly work, but life with a toddler never slows down), so I apologize for not having posted in a while, and for leaving my experimentation at a halt. 

As a result of the limited experimentation I have done regarding Intermittent Fasting, I have found that (1) It works for me and produces moderate fat loss, (2) it does not lead to any undesirable effects of my blood sugar levels, (3) I feel great most of the time when fasted, and (4) I find that either 16 or 24 hour fasts work the best for my schedule and my body.  I will continue to fast, but just don't have the time right now to devote to any scientific (even n=1, which barely passes for science) "research."  I'll leave that up to the experts.

As I write this, I have blasted through one of my weight loss goals:  I am now below 150 pounds.  It's been a LONG time since I've been this light.  It's exciting.  My starting weight when I started getting into real food and low carb was close to 200.  I am approaching a 50lb. weight loss.

In addition to this, thanks to some great exercises I was doing once or twice a week at the playground (assisted pull-ups on monkey bars, squats, push-ups, and planks), I am now seeing some nice improvements in body composition and muscle definition.  I'm hoping with the school year starting, I can stay on track to devote the small amount of time necessary to keep up the progress in this department.

Okay, so there's little update on my world.  I'll try to come up with an intersting post, soon, that fulfills the mission of this blog - to inform as many people as possible to alternative, viable paths to improved/optimal health.

Eat Stop Eat - Overall Impressions

My apologies for not updating the blog more frequently.  Life keeps getting in the way.

I've been a bit less than scientific during this fasting period.  I have done 2 Eat Stop Eat 24-hour fasts so far, and I'm likely going to complete my third one today.

I don't find them to be any more difficult than the fasting I was doing for Fast-5, and I haven't noticed any changes in my physical or mental performance (or mood), doing the extended fasting.  I think I might be a bit more distracted by food, but it is easy to just think about how long you've been fasting and how much more to go (as the time already fasting is always longer than the time you have left, thanks to all of the fasting that occurs during sleep).

I haven't noticed any differences in my blood glucose levels between Eat Stop Eat and Fast-5.  My weight has been stable (and considering I've been eating a less than perfect diet this summer, that's impressive in and of itself).

At this point, I'm not sure which of the two fasting regimens I prefer. Fast-5 is nice because there's no thinking involved; you just do the same thing every day.  It's a nice way to avoid all of the junk that's thrown at me at work, too.  If I'm fasting, I'm not really tempted by snacks and treats.  I like having the extra time in the mornings to do things other than prepare and eat breakfast.  As far as Eat Stop Eat goes, it is nice to not "have" to fast every day.  It seems from reading the book that the 24 hour fasts might be more beneficial, as per the research, as well.  Doing IF once or twice a week is very manageable.

I am on vacation next week, and though I will likely fast in some way or another during my trip, I'm not going to do anything formal.  When I return, I'll begin the next fasting regimen.  I'll be doing the "Deconditioning Diet" as per Todd Becker.  His blog is Getting Stronger.

Eat Stop Eat – Fast #1

Onto the next fasting regimen, which is Eat Stop Eat, based on the book and website by Brad Pilon, found here.  The Eat Stop Eat method of intermittent fasting uses 24-hour fasts (1-2 per week).  I’ve perused the Eat Stop Eat ebook, and recommend the book to anyone who is thinking about trying this form of IF.  As with most things, it is prudent to understand the prescribed method before trying it.  The book also does a good job compiling and discussing the research behind IF, and its many health benefits.

The book recommends 1-2 24-hour fasts per week.  Ideally, the fasts are timed in a way that you never go an entire day without eating.  This way of IF makes it very sustainable to those of us who have gotten used to eating every day (and might have a hard time mentally dealing with a fast that restricts eating for an entire day, versus 24 hours over two days).

I am currently in the middle of my first 24-hour fast of this 2-week stretch.  So far, I’ve barely even felt any hunger.  I think my body has definitely made any needed adjustment to IF.  I stopped eating at 6:30pm last night.  So, as of right now, I have been fasting for 17 hours and only have 7 more hours to go before I can eat again.  Having a meal to look forward to, and knowing that I’ve got way more fasted time behind me than ahead of me, makes this fast very manageable.

Here are my stats, thus far:

Weight:  156

6:30am Blood Glucose – 88mg/dL

Fast-5 Summary

I apologize for not updating the blog in a while.  I’ve been very busy.  Here’s a summary of the data I collected:

Morning Blood Glucose:

6/13/11: 88 mg/dL

6/14/11: 84 mg/dL

6/15/11: 87 mg/dL

6/16/11: 90 mg/dL

6/17/11: 76mg/dL

6/20/11:  85mg/dL

6/21/11:  70mg/dL

6/22/11:  85mg/dL

6/23/11: No data

6/24/11:  No data

Afternoon Blood Glucose:

6/13/11: 83mg/dL

6/14/11: 69mg/dL

6/15/11: 84 mg/dL

6/16/11: No data

6/17/11: No data

6/20/11:  84 mg/dL

6/21/11:  87 mg/dL

6/22/11:  70 mg/dL

6/23/11: No data

6/24/11:  No data

Weight:

6/13/11: 157

6/14/11: 157

6/15/11: 156

6/16/11: 154

6/17/11: 153

6/20/11:  154

6/21/11:  153

6/22/11:  151

6/23/11: No data

6/24/11:  No data

Rating Scale Summary:

Hunger/Satiety

I Strongly Disagreed (Average Response >4.5) with the following:

• I never felt intense hunger (taking focus away from my normal activities) for most of my waking fasted hours. 
• I felt intense hunger once or twice during my fast.
• I felt mild hunger for most of my waking, fasted hours.
• I ate before the fast was supposed to be over. Average Response 5 (Strongly Disagree)

I Strongly Agreed (Average Response <1) with the following:

• I felt mild hunger once or twice during my fast.

Energy Levels

I Strongly Disagreed (Average Response >4.5) with the following:

• I felt weak/tired (experiencing difficulty performing my normal physical activities) for most of my waking fasted hours.
• I felt impaired cognition (experiencing difficulty performing my normal mental activities) for most of my waking fasted hours.
• I felt impaired cognition (experiencing difficulty performing my normal mental activities) for some of my waking fasted hours.

I Strongly Agreed (Average Response <1) with the following:

• I felt normal cognition (easily able to perform my normal mental activities) for most of my waking fasted hours.
• I felt energetic (easily able to perform my normal activities) for some of my waking fasted hours.
• I felt normal cognition (easily able to perform my normal mental activities) for some of my waking fasted hours.

I Agreed (Average Response >1 and <2.5) with the following:

• I felt energetic (easily able to perform my normal physical activities) for most of my waking fasted hours.

Mood

I Strongly Disagreed (Average Response >4.5) with the following:

• I felt happy during none of my waking fasted hours.
• I felt depressed/anxious during most of my waking fasted hours.
• I felt depressed/anxious during some of my waking fasted hours.
• I felt lethargic during most of my waking fasted hours.
• I felt lethargic during some of my waking fasted hours.
• I felt calm during none of my waking fasted hours.

I Disagreed (Average Response >3.5 and <4.5)

• I felt happy during most of my waking fasted hours.
• I felt happy during some of my waking fasted hours.
• I felt calm during some of my waking fasted hours.

I Strongly Agreed (Average Response <1) with the following:

• I felt no changes in my mood during my waking fasted hours.
• I felt depressed/anxious during none of my waking fasted hours.
• I felt lethargic during none of my waking fasted hours.
• I felt calm during most of my waking fasted hours.

Sleep

My average response was Neutral to the following:

• I slept better during the week.
• I slept worse during the week.

My week was typical; there were no significant changes in my normal work, sleep or activity routine.

Overall Impressions:

I really enjoy this method of fasting.  It’s easy to follow and I felt no ill effects to the regimen.  I lost some weight, which was part of my goal, and felt healthy during the week.  I didn’t need to change my workout routines or the types of food I was eating.  I would recommend this method to anyone who wants to try IF, without having to make too many changes to diet and lifestyle.  Given all of the health benefits of IF (linked in previous posts), I would recommend Fast-5 to anyone looking to improve their health or to lose weight.

Next Week:

I’m taking this week off, as things are still very busy.  I’ll be fasting here and there, as that is just part of my lifestyle, now, but I won’t be formally following any specific program.  Next week (starting on July 4), I will begin the Eat Stop Eat program.  I’ll put up a post explaining that IF regimen soon.  If you are interested, check out Brad Pilon’s (creator of Eat Stop Eat) website.