Dark Chocolate is Good For You…

…and it can fit into your LCHF lifestyle.  Surprise!

I admit that I am a chocolate fanatic.  Always have been and always will be.  When I restarted strict LCHF in early August, I made some promises to myself.  One of those promises was that I would find a way to make regular, decadent chocolate consumption compatible with LCHF. 

Guess what I found out?  30-40 grams of dark chocolate, eaten every day, is ridiculously good for you.  Plus, if you are choosy with your chocolate, you can easily find bars that contain 30-40 gram servings containing 10 or fewer grams of net carbs. 

Let's discuss, shall we?

Intermittent Fasting Helps Psoriasis?

Today is Day #5, which really just means that I've done my two fast days this week, and I can eat like I normally do. 

As a follow-up to yesterday's post, I will confirm that fasting on Day #4 was WAY more manageable than fasting on Day #2.  I really didn't feel terribly hungry, and I definitely didn't have hunger pangs yesterday, the way that I did on Day #2.  I felt completely fine.  Also, I thought to check my blood glucose at the end of yesterday's fast, and confirmed that I had a perfect reading of 103.  Not even close to hypoglycemic (which was one concern that I had). 

Have I realized any benefits of IF yet?  I would say yes. 

1. I haven't weighed myself (there is laundry on top of my scale, and I've been too busy to put it away).  I feel slimmer, and I am wearing a fitted top today of a non-stretchy material, and I can see that it fits more loosely around my middle than it did when I wore the same top last week.
2. I am deeply in ketosis. 
3. On Tuesday, while fasting, I felt like I had an abundance of energy, and felt the desire to exercise.
4. I do have a feeling that it is easier now to avoid evening snacking.  Even on the nights where I could eat as much as I wanted to after 6:30 p.m., I didn't.  The fullness from my dinner really held me through and I did not want to eat. 
5. Dermatological improvement.  I haven't changed anything about my scalp psoriasis treatment, but this week, I am less inflamed and flakey than I have been in recent weeks.  There is a tangible difference.  My skin seems to have cleared up all of a sudden.  I had a zit on my chin that has lingered for weeks.  I woke up today and it was gone.  My skin texture has improved (smoother). 
6. However, on the downside, my BMs were very loose last night.  For months, I have been very regular and comfortable.  Now, I'm not sure what's going on - can it be attributed to the fast, could it have been what I ate (homemade thai red curry with chicken and peppers), or do I have a touch of something? I went this morning, and it was more solid.  I feel fine, otherwise.

We will see what happens on Sunday at weigh in/measurement.  If all goes well, I may incorporate one 24 hour fast per week into my regimen. 

Honestly, I have to say that the dermatological improvements alone would make it worth it, even if I don't lose a lick of weight this week.  I have read anecdotal evidence that IF helps to alleviate the symptoms of autoimmune disorders (that is what psoriasis is).  My scalp psoriasis has been pretty uncomfortable the past few weeks (at its worst - imagine the sensation of your entire scalp burning and itching - like sunburn and chicken pox combined).  Today, I have no flakes and a normal scalp.  I'm still using my meds, but maybe over time I can ratchet them down a little.  Stress can really cause a flare up, and life has been stressful recently.  If IF works and could help clear up my psoriasis over time, that would be amazing.

Diabetes? Type 1, Type 2, or [Type] None?

Last night, I received a phone call from my MD at home.  The results of my fasting glucose and insulin tests from last Friday came in.  My fasting blood glucose was 118 mg/dl, and my fasting insulin was 10.  Apparently, the blood glucose was elevated, but the insulin was well within the normal range (the max normal is 17).  The fasting blood glucose result seemed strange in light of the prior post-prandial glucose test I took at the lab, which resulted in a reading of 95 mg/dl.

But...I expected a higher than normal fasting blood glucose.  I have read a number of blog entries and posts from low-carbers out there who have had the same results:
http://www.livinlowcarbdiscussion.com/showthread.php?tid=1381
http://high-fat-nutrition.blogspot.com/search/label/Physiological%20insulin%20resistance%20%281%29

My doctor is concerned that I may be diabetic.  According to her, I should do a glucose tolerance test, and get my HbA1c tested.  I told her that I was worried about getting a false positive from a GTT because of my low carb diet.  As observed by Dr. Atkins: 

"Note: The GTT results are not considered accurate unless you are consuming at least 150 grams of carbs a day for at least four days before you take the test. Therefore, doing it after you start Atkins would mean you'd have to go back temporarily to eating a high carbohydrate diet (and almost certainly regain some of the pounds you have just successfully lost)."  Dr. Atkins New Diet Revolution, p.113 (2002 ed.). 

This recommendation seems to be pretty mainstream:

"Those taking the OGTT to diagnose diabetes or prediabetes who are not pregnant should eat a normal, balanced diet the week before taking the test. Experts recommend that this diet include at least 150 to 200 grams of carbohydrates per day. Patients must fast for at least 8 to 12 hours before having the test."  http://diabetes.about.com/od/symptomsdiagnosis/a/ogtt.htm; see also, http://www.ehow.com/how_2077817_take-pregnancy-glucose-tolerance-test.html (recommending 150g for 3 days prior to GTT).

I know I'm getting about 20-30 grams of carbs a day, which is confirmed by my carb counting and daily ketosis testing.  I'm leery about guzzling all of that sugary stuff for the GTT, about high-carbing it for 3-4 days prior, and about sticking around a blood lab for 2 hours to get the GTT done (I have to work, people)!! 

So, we're compromising.  I'm going to do another fasting glucose and the HbA1c tomorrow morning before work.  I'm going to start monitoring my blood sugars three times per day with a home glucometer, which I have to pick up this afternoon from the pharmacy (yay, insurance paid for the glucometer and lancets – no copay!).  Then we'll see if we need to do the GTT after those results come in.  Hopefully, the HbA1c will look good enough so that I don't have to do the GTT.

I have read that exercising at night, and eating a good, low carb snack before bed, can help with fasting blood glucose.  Guess that means that yours truly is hittin' the gym tonight.

I hope I'm not diabetic.  Type 1 and Type 2 are both in my family.  Type 2 I can deal with, as it is likely to resolve itself once I've got my health and weight under control.  Type 1 is pretty scary stuff. Shudder.  My maternal grandfather and first cousin once removed have Type 1.  But I make insulin…  and I have PCOS, which is related to insulin resistance (I make too much insulin).  I don't know how you can have symptoms of insulin resistance and have Type 1 diabetes, because having insulin resistance implies that you are producing a lot of insulin and your cells just aren't responding to it.

I'm going to start keeping track of my blood glucose levels on this blog.  Hopefully, it will provide some insight and result in a healthier me.

Life Choices, Establishing Priorities, Acting Like an Adult, Headaches, Test Results

I just don't feel like myself this week.  I had Monday Misery, which is not my usual deal.  I have been grumpy, tired, and short-tempered.  Today, I have a headache, which I never get.  It is right in the dead center of my forehead and face, and completely encompasses both eyes.  The pressure is very uncomfortable.  I haven't been able to get my butt out the door to exercise this week.  I have been creaky and achy in my back and knees and neck.  I have had such high energy since starting low carb ten weeks ago.  In contrast, this week just feels so strange.  I am uncharacteristically low energy and just plain, old miserable.  Sigh.  I don't think it's the diet.  I am wondering if I'm sick, hormonal (see also, my birthday post and evil kate post), or starting up with my seasonal allergies. 

I just had a comprehensive blood screen at the doctor's and looked at my results.  Mostly everything is good and normal.  My glucose, after eating lunch, tested at 96 (which is normal for fasting blood sugar, so pretty good for midday after lunch).  My blood pressure has been consistently low.  My cholesterol is pretty good: its a little high, but the ratio is really good, and my HDL level is high. 

My estrogen count is way way up.  My new doctor confirmed my PCOS diagnosis yesterday after an ultrasound.  She said that my estrogen is elevated because I haven't ovulated in months.  So, I have started taking progesterone to induce a period, then I'll take clomid to induce ovulation.  Hopefully, this will start the old ball rolling.  Can extra estrogen make you beastly?  I am wondering.

So, the whole point of figuring out this PCOS thing, and getting my body in gear, is because I am, at least now, not ovulating and therefore infertile.  Hubby and I have been thinking about having another child. 

After going to the doctor yesterday, and talking about conception and stuff, stewing for a while, then getting Satan's own headache and being short with the wonderful daughter I already have, I began to feel that I am not ready to have another child at this moment.  I love kids.  I love my own kid to the moon and back and I am so proud of her that it makes my teeth hurt.  Part of me really would love to have more children.  The other part of me, which has been silent for a while, thinks that I should get my shit together, lose my weight, enjoy being thin and healthy, and revisit pregnancy when I am healthier overall and will have a safer pregnancy.  I also want to be able to hang out and do adult things that I have only recently been able to do… like join my friends for a movie or happy hour.  That same part has also suggested that I should think about focusing on my career.  Career and new baby don't necessarily jibe, you know.  (Not unless your significant other is willing to be a Mr. or Mrs. Mom… and mine isn't).  Both parts of me have been positively screaming "PRIORITIES, ESTABLISH YOUR FREAKING PRIORITIES", although they clearly disagree on what those priorities should be.  Is it just panic?

Let's make a list of priorities:

1. Keep a close eye on the health of my dad and grandma, and be the health bouncer in my family.
2. Spend time with my family.
3. Get healthy.
4. Get my billable hours on track at work.
5. Get City and related stuff in order.
6. Enjoy being an adult.
7. Take on a hobby.
8. Think about having another baby.
9. Think about running for office again (I really want to take a term off).

That feels right to me.  I have to sit with it for a while, but for now, this feels like what I have to do.  I feel this need to take care of and preserve what we already have, before we add anyone or anything else in to the mix.  

Why do I feel selfish and kind of sad?  Am I depressed?  I just don't feel like myself!  I am going to go back through my old blog posts, and remind myself that I am usually a happy person who feels well!!!

Ow.  The headache has moved on to the top of my head, my temples, and behind my ears, despite the acetominophen I just took.  Maybe I should wait until I feel better before I make any Life Choices.

End of week eight - weigh in 3/20/11

I so wanted to hit 217 pounds today.  That is the number I’ve been looking for, for
WEEKS!  Instead, my weight remains unchanged, though my measurements continue to shrink.  Am I building LBM and losing fat simultaneously?  This is a possibility.   I am ready for a 4 pound weight loss.  Ugh!!  I can’t get out of the 220s, and it is really getting on my nerves!  From last week, I lost .25 inches around my neck, .5 inches from my bust, .5 inches from my waist, and .5 inches from my hips.  My clothes fit better.  Slow and steady… too slow and steady!!   All that I can say is…thank God I’ve been doing the measurements.  I would be so disappointed by this point without them showing, at least, some fat loss every week.  Maybe I need to get a device that measures BMI.  Some calipers?  Ugh!!

What's the deal?  I'm in ketosis all the time.  I eat low carb.  I exercise regularly.  My only folly is that I have the occasional glass or two of wine when I go out.  Is that enough to mess with my weight loss? 

This week, alcohol free for me.

3/8/11 - tired and injured. blame it on the ah-ah-ah-ah-ah-ahl-co-hol

Exercise: I am tired today.  I hurt my knee on Saturday, and it does not feel good still.  I am a little bummed because I really want to keep up with the schedule for the Race training program that I’m on, but I’m not stupid and realize that I don’t want to really hurt myself in the process.  So, patience.  I have to go pick up the Rx my MD called in for me for some extra strength naprosyn, that should hopefully help out.  On the upside, I truly want to go to the gym.  I hate it when I’m there, but a part of me really likes that I’m getting my ass in gear and actually going on a regular basis.

Diet and Alcohol Consumption: Well, my “food” is all strictly low carb.  However, this weekend and last night I drank some alcohol.  Although I had relatively low carb beverages (wine and some martinis), alcohol is definitely not allowed on Atkins or I&N.  The Spanish ketogenic diet allows red wine, but I’m not on that diet, and I’m not really into fish enough to want to get on it.  So, I hope that doesn’t muck things up.  My weight was down on Sunday from the week prior despite my night of drinking on Saturday, but… I really exercised and busted my hump dancing on Saturday night, so I wonder if I would have had a greater weight loss on Sunday had I not had the alcohol.  There is a lot of discussion online that alcohol can really delay the weight loss process on a low carb diet.  However, I have been testing and I’m still in ketosis, which is a good thing.  

Ketosis: In fact, I’ve been in ketosis for… is it really three weeks??  Let me check… Yes.  I’ve been officially in ketosis since 2/17 (which is when I began testing), although I was probably in ketosis on 2/15, when I first started noticing the metallic taste in my mouth.  It is March 8^th.  That’s 21 days, or exactly 3 weeks.  Yikes. 

Notes: I clearly have to input into my food journal everyday, or I forget what I ate and have to put “I can’t remember” into the journal.  Jeez.  When did my memory get so bad?  You know what it is…I’m just not as into food as I used to be.  I think that I’m starting to make the transition into “eating to survive” instead of “eating for pleasure”.  Because, while I certainly find food pleasant and enjoyable, I’m definitely not into it like I was before.  Don’t get me wrong, I really wanted to eat that birthday cake on Sunday, and the brownies at brunch on Saturday, and the pasta on Sunday, but it wasn’t really a big deal to avoid it.  I did feel a little awkward on Sunday, though, eating a troth of lettuce and chicken (4 thighs…how embarrassing!!) and having to field questions about why I’m not eating pasta or cake.  My answer: “I’m eating gluten-free these days”.  Why do people pay attention to this stuff?  Generally, I fess up to low carb with family or friends (at some point, they figure it out themselves anyway, and at some point, you get invited to an event, and you need to make sure of what’s for dinner, so that you can bring your own or augment as necessary), but sometimes you just don’t want to hear people criticize the diet.  Worse, is when people tell you that it is okay for you to cheat “just this once”.  I actually looked at the diabetic uncle who carelessly made this suggestion on Sunday, pointed to his massive slice of deep chocolate cake with peanut butter cream filling, buttercream frosting, chocolate ganache and huge pieces of chocolate artfully sticking out of the top like a delicious version of a hedgehog (a truly beautiful, gourmet, designer cake), and said “Uncle John, that cake on your plate probably has at least 300 grams of pure sugar in it.  Neither one of us should be eating it.”  He was suitably chastened, and reminded that it is not pleasant to be told, in public, what you can and cannot (or should or should not) eat.  I walked into another room, had a glass of water, and watched some tube until they were done with the cake. 

Weigh In - Week 4 - 1 Month in 2/20/11

Well, it has been a crazy week.  Look at the stats page, and you'll see that I lost only 1 pound from last Sunday.  What the heck happened, you ask?  What about being in ketosis from Tuesday to present day, you demand!!??  Here's the break down.  This has been a MANIC week for weight loss:

• On 2/13/11, I weighed in at 223.5 pounds, reflecting a weight gain of 2 pounds.
• Then, 2/14/11 was Valentine's Day and I carelessly imbibed a ton of champagne.
• The next day, on 2/15/11, I weighed myself in the morning and found out that I had gained 5 pounds since Sunday, arriving at a weight of 228.5 pounds.  Needless to say, I nearly fainted with shock.
• On 2/16/10, I noticed, for the first time, a persistent and slight metallic taste in my mouth, which I believed to be a sign of ketosis (fat metabolism). 
• On 2/17/11, I began testing the level of ketones in my urine with ketostix to determine whether I was actually in ketosis.  I was.
• From 2/17/11 through the present day, 2/20/11, I have checked my ketone level twice daily, and have been in ketosis the entire period.

So, I was up 2 pounds up on weigh in day, up 5 more pounds on day 2 of the week (gain of 7 pounds), and then, down 8 pounds by day 7 of the week.  Totally bizarre.  +7 -8 = -1.  Nuts!!

Lesson learned: ketosis appears to work, being careless with carbs is dangerous; you can't succeed on this diet if you do not perform due diligence on the food that you are putting into your mouth because even little things add up. 

Can I also say that I am so so so SO glad that I measured myself on the past two weigh in days.  I couldn't believe the loss in size in one week, even though my net weight loss from the prior week was only 1 pound. 
I lost:

• 1/4" around my neck;
• 2" around my bust;
• 2" around my waist; and
• 1.5" around my hips.

Freaking fantastic!

My energy is way way WAY up.  Yesterday, we had my daughter's birthday at an activity center, and I ran around having fun with the kids for more than an hour without any discomfort at all.  I worked up a light sweat and increased my heartrate as well.  Plus, my daughter had a ball playing with mommy.  It was awesome, and I learned something very important about getting involved in your children's exercise time.  I felt like a healthy mom, and feel that I am achieving my goals and improving my child's life in addition to my own.  Yay!  Success!

I would also like to mention that the low carb cheese cake recipe that is contained in the recipe section of this blog is very, very good, and totally hit the spot.  I enjoyed it yesterday while everyone else was munching down on high carb chocolate cake.  The recipe makes 12 x 3.5 oz. servings, and I've only eaten 3 this week.  But, I think that the addition of chocolate and either orange zest or 1/4 tsp. cinnamon (in place of lemon zest) will be my next attempt to tweak this recipe, once I've eaten my way through the cheesecake chilling out in my freezer. 

In related news, I would also like to say that I am very proud of myself for not eating the pizza or cupcakes at Anna's kids party, and for not eating any bread, cake, or cupcakes at Anna's family party yesterday.  I did eat the cheese off of three pieces of pizza yesterday (leaving the crust behind).  It was good.  I only missed the crust a little.

Not quite super, but pretty good, poop this morning.  Despite the fact that I had a large salad with dinner last night, I think that I need to get more veggies in when I'm on the go.  Veggie intake is not a problem during a regular week, but when I'm in a rush, it is really a challenge to eat as much as I should.  I am going to have to pre-prep some veggie items so that I have them at hand when I'm in a rush.  Wonder what I can prepare then freeze for later usage?  Sounds like an experiment to me :)

On that note, signing off.  Time to do some work. 

So far so good, 2/16, day 25

I am sitting in my office all day, listening to a phone deposition.  The effects of this lifestyle are somewhat inconvenient at the moment, as I have had to make a desparate bathroom break every 45 minutes to an hour to pee.  This means that I'm bugging one of my friends at work to cover my phone for the few minutes I'm away, running off to the restroom.  I think that this friend of mine is starting to think that my water consumption is a little neurotic.  I would tend to agree a bit.  I bought a 1 liter poland spring water today, and I've only refilled it once... that's two liters of water since I've been at work (10 a.m.).  I just did the calculations, and that is 67.62 ounces of water, or 8.45 cups of water - in four hours.  Add to that the water I had this morning when I took my vitamins and I'm probably up to about 10.5 cups of water.  No wonder its all Niagara Falls up in here.  I'm a little embarassed to bug her again.  I'm going to try to hold it for a bit. 

I have been very good with food today.  This morning, I was not feeling hungry at all, so I swallowed a spoonful of organic peanut butter (about 2.5 carbs).  For lunch, I had a big turkey cobb salad from Au Bon Pain with blue cheese dressing (I removed the croutons and carrots).  So far so good.  Assuming that I make it home for dinner tonight, we are supposed to have roasted chicken and creamed spinach.  If not, I'll have to do some low-carb dining out option.  Luckily, I have not yet had my fill of buffalo wings, which are definitely low carb, and are available at most places.

I am excited to get my ketostix in the mail, because I really think that I'm in ketosis.  So, I'm hoping for some good weight loss this week.  I just got notice from Amazon that they shipped today.  Maybe they'll be in on Friday.

I need to pick up some nuts to snack on when I'm in the office.  If I get hungry, and the cafeteria is closed, I'm really screwed because there is nothing but carbs around here.  Right now, I feel fine.  However, I hate to get caught hungry with nothing to eat.  That's when I start drinking coffee with cream in it.

I feel very good physically (despite the need to pee at the moment).  My gastro system seems to love this diet - I have been without IBS symptoms for the first time in 4 years.  As I mentioned previously, I haven't had any issues with gas or heartburn in over three weeks (from the very first day I started the diet).  I never get the post-lunch 3 p.m. crash that I used to suffer from.  My energy level is great.  My back feels good and strong.  I am very happy - a lot of this is due to the fact that I am taking control of my diet...my health... my LIFE.  I've been bounced about a lot in the past couple of years, and things have happened to me.  That passive mindset was a way to not take responsibility for the irresponsible way that I've been eating, which has endangered my health.  I'm not passive any more.  (Frankly, few people who know me, even my closest, would ever call me passive - but I have been when it comes to controlling my food intake).  I am so proud of myself for sticking to this diet - it makes me happy.  I have told a few people that I am on low-carb, they each sympathized and told me how hard it is.  No one believes me when I say that I am not suffering, and that it is not hard at all once you get past the initial roadbumps in Week 1 (cravings, learning to prep your fresh food ahead of time, flu-ish headachy feeling).  So, I just smile and let them think that I'm the willpower goddess. 

Metallic taste = ketosis?

I noticed last night at about 8pm that I had this weird metallic taste in my mouth. When I came home from my meeting, I brushed my teeth asap a couple of times to no avail. the metallic flavor persists. I looked it up online, and metallic mouth flavor is a symptom of being in ketosis. Yay! I ordered ketostix on monday, and once they come in i will see if i am right. Yesterday was a good eating day. i had french onion soup with gruyere (no crouton) and a salad with chopped eggs and veg on it for lunch. For dinner, i had some buffalo wings with a side salad with blue cheese dressing. Fingers crossed that i turn things around this week!