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11 октября 2018
okay while I got up early this morning I really felt well. I fell asleep early on and naturally it was hard to stay in bed this morning. bit thing was my legs felt good. I rehydrated and did not need the coffee to deaden the nerves. this is what I think the coffee does. My ketones were pretty high this morning as I did not get my night snack so I had a big breakfast around 6am. normally I have something light and then not eat for the majority of the day. I took my new suppliments and those seem to effect me with being tired. The new magnesium makes me tired as the other one. I will have to take the suppliments at night instead of with a meal in the morning. But it is great I am getting relief with the leg tightening and cramps. Ended up having coffee to keep me awake. tomarrow new plan no coffee!
Having almost 50 grams of protein this morning and around 500 calories bounced my ketones and glucose up big time. big difference between the light breakfast of half that calorie load and less protein. I decided to test what it would take to bring them back down. So I did like Adef does some cardio in the morning. 2 hours after exercise my levels dropped dower then my morning reading on the glucose and almost to the same ketone level. . so morning will be lighter to take advantage of the all day effect of burning calories. I just have to have that snack at night to keep me comfortable.
fasting 2.9 k, glucose 4.6, 4 hours after big breakfast dropped me 1.9 k and raised 5.2 glucose. 6 hours after breakfast and 2 hours after exercise 2.7 k and 4.1 glucose. lat reading of the day, it dropped a lot 3.4 ketone and 3.4 glucose feel a little shaky but waiting until my husband gets home to eat.
(21 комментарий)
10 октября 2018
I have been looking into absorbable sources of calcium this week and found an interesting paleo article that broke down highest sources of calcium and then gave an absorbsion number. since I have a problem with veggies it has been more difficult to find natural sources. chicken bones like nibbling off the end of a chicken drumstick about a penny weight provides 1000mg and absorbable is 270 mg. needless to say besides my sardines this morning I grabbed a couple drumsticks and chewed the ends. LOL! I took a vitamin D supplement too even though they don't tend to agree with me. no sun around here today.
How accurate this article is or where the science came from I don't know but I have always heard bone meal was a good source of calcium. so those chicken lovers chew off the end of your drumsticks to get some natural calcium.
https://paleoleap.com/calcium/
I found an article by the dairy industry that did similar comparison and showed samples of food types needless to say they did not mention bone and they mentioned salmon with bones and sardines with bones but did not show them in comparison to the absorbsion of milk.
(8 комментарий)
10 октября 2018
yesterday after using the coffee every 4 to 5 hours to relieve my leg tightening all day I started to not feel well. Ate less for dinner as I had no appetite went to bed early and while I woke up several times I made up the sleep I lost and I dropped part of that recent gain. my owverage of calories this week did not warrant that much weight gain so I was not concerned with it. Since the coffee is one of my problem foods I will only drink half a cup and see if that works. I looked that quinne tonic water and found an interesting article on the benefits of that and muscle cramps. I forget the exact wordage but since the relief is immediate instead of 20 minutes they believed that the bitterness of the solution effects some nerve receptors and triggers the relaxing of the muscles. interesting theory. Might explain why coffee does that for me. I will try it.
I have been testing my blood and I got some unusual readings yesterday. One of my readings was sky high 3 hours after eating and I have to question it. I think some of my glucose strip are defective. I got a high reading this morning so I took a second one and it was lower.
yesterday readings fasting 2.4 ketones,4.3 glucose, 1 hr after eating and exercise 2.6 ketone 4.3 glucose 3.5 hours after eating 2.7 and 4.3 4 hours after a decent lunch 3 ketone and 5 glucose and that glucose is the odd one. this morning fasting is 2.3 ketone and first glucose was 5.2 and second one 4.8. I am a little shakey this morning so I rechecked.
I will drink more water and hydrate up and see if the shakey feeling goes away. got a lot of work to do today and exercise
(7 комментарий)
10 октября 2018
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(1 комментарий)
Потеряно 1,9 кг за Неделю
09 октября 2018
this gain is not unexpected, I have been experimenting with my macro's and focused on trying to heal my leg issues. I have been well over my maintenance calories all week. and I have not been really doing much in the way of exercise. and every time I have food that causes me issues it stalls my production. the coffee is one of those things. but the benefits to my legs I have to see if it is worth it until things settle. also working on the low blood sugar issues and I think I have got that issue corrected with my playing around. It is time to really focus on my food planning so I can get those higher calories at night to get through the night. I did not plan well yesterday so I was up at 2am again. and still over my calories. maintenance here is higher than actual for me of 1430. onward and upward! I am not worried about the slight gain it will be gone as fast as it came!
I started my morning with good readings ketones 2.4 and glucose a little high at 4.8, I guess that is what happens after several days of eating more than the maintenance goal. I did have excessive fat so I think I need to tone that down a little. legs felt better after rehydrating and coffee. though they still wanted to cramp. I got on my bike and worked off some of my excess and ate some salmon and took a little magnesium which makes me sleepy. so far so good the legs are not cramping.
okay one hour after eating the salmon snack for my calcium and my bike work ketones up to 2.6 and glucose down to 4.3. they should steadily go down in the glucose for the rest of the day, until I eat, now in burn mode
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(16 комментарий)
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