I've been doing a lot of thinking about carbs, gluten, grains, sugar, and insulin resistance. I know how much better I felt eating 90ish grams of carbs per day on Medifast. I am thinking that in addition to logging calories and staying around 1500-1600 (for now), I will start to focus more on bringing those carbs back down under 100. I know some folks think that is not low enough... that 60 or even 20 would be better. I may go that low but I think I will try to lower them a week or two at a time so I can see and feel the effect on my body more clearly. Starting tomorrow I will aim for under 100 g carbs/day. I also do try to keep the protein up above 80 (closer to 100) g/day. As for fat, funny how some people say I eat too much fat and others say it's not enough. Truth is, I don't know, so for now I will focus on the *quality* of the fat. If I am going to be eating 40% of my calories from fat, they need to be GOOD fats, not crap. Not Crisco or fried food or processed junk. I need to watch my dairy fat intake because I tend to love the cheese too much, but I feel fine about eating things like free range eggs, pastured meat, olives, avocado, and olive oil. I also eat some nuts and seeds but they can be carby so I have to stay moderate with those.
I've been eating more processed foods than I think is ideal, but I have a lot of random low carb/high protein stuff laying around here that I am using up (leftover Medifast meals and the like). I also like having a few things on hand to grab and go for convenience; when I am out for hours it is easy to grab a bottle of water and a protein bar. This morning I had a sudden change of plans which gave me no time to make myself breakfast, so I grabbed an Eas AdvantEdge Fudge Shake from the fridge. I *really* like these; they are really filling and only have 4 g carbs. I need to make up some egg-and-veggie cups in muffin tins and freeze them so I have something easy to nuke and bring along when I am in a rush like that. But the shakes are good, and so are a lot of Kay's Naturals products which are high protein and low carb too. I do have a mini cooler for the car, and when I have more time I toss in a packed lunch or some sliced chicken and raw veggies with a little ice pack.
This morning I hit the gym as usual and gave it my all on the weight circuit. In addition to the dozen Life Circuit machines I started with, I now also do hip adduction and abduction (which was part of my physical therapy list of exercises) and another exercise that I don't know the name of, but it works the deltoids by raising your bent arms up to shoulder height, pressing against weights. Next time I am going to find a few more back strengthening exercises as well.
Whenever I workout at the gym, I get so, so tired about 3/4 the way through. I start to feel lightheaded sometimes and like I almost can't complete the workout. I always press through, but have been wondering if insulin resistance has anything to do with it. What I eat beforehand doesn't seem to have any effect; I just get so drained and I do crave carbs after a workout. I am also cold all the time, wearing sweaters even when it is over 80 degrees.
Today's breakfast was black coffee and a protein shake. After the gym I had some low carb cereal and unsweetened almond milk. Lunch was a big salad: spinach, mixed greens, tomatoes, a hard boiled egg, cubed grilled chicken, and low fat Ranch. I am just finishing off an iced coffee (plain) with a splash of half and half... and thinking it would be a good idea to start drinking my iced coffees black more often. I totally love my *hot* coffee black, but still like either a little Splenda or a Tbsp of half and half in the iced drink.
I will post my nutrition stats later, after I finish out this day (with probably another salad and some tuna or salmon). Enjoy your evening!
Monday Babble and Dhammapada
2 hours ago