Friday, March 16, 2018

Butter chicken recipe - (Day 18)

Today I decided to try a new recipe ^_^ 
It was inspired by Megha from Keto Connect It turned out to be delicious!
All ingredients
melt ghee 1/3 of the Ghee and once melted, add onion, fresh garlic and ginger. Saute for about 2-3 minutes
Add chicken and brown...about 2-3 minutes
 Once browned, add 1 small can of full fat coconut milk
 Add in spices - turmeric, salt and cinnamon...mix in well
 Turn heat down and let simmer covered for about 6 minutes...take off lid and let simmer for a few more minutes if you want the sauce thicker
 Perfect consistency for me
 Let the rest of the Ghee melt
 Then toss in the finely chopped cauliflower and saute until it reaches the consistency you want
 I like to make sure my cauliflower isn't over cooked
 Lunch is served!
 All mixed up...added the rest of the cilantro...I love cilantro!
All ingredients and amounts for one serving
Total carbs were 13.6g so the net carbs were around 10g

Wednesday, March 14, 2018

Glucose & Ketone blood testing

Today I decided to do another similar experiment to yesterday to check my glucose and ketones at different intervals.  I also included a protein shake that included Sucralose after a HIIT workout at the gym. 

Here are my results:

Blood Glucose 
90mg/dl 1hour after Rocket Fuel Latte, test taken at 12:40pm,  
74mg/dl 1 hour after Drinking Keto sour apple salts & an hour jog, test taken at 3:10pm, 
97mg/dL 1 hour after PEScience protein shake with sucralose which was 1 hour and 15 minutes after 21-minute gym HIIT workout

Ketone measurement – blood test -  
0.9mmol/l 1hour after Rocket Fuel Latte, test taken at 12:40pm,  
3.2mmol/l 1 hour after Drinking Keto sour apple salts & an hour jog, taken at 3:10pm,  
2.2mmol/l 1 hour after PEScience protein shake with sucralose which was 1 hour and 15 minutes after 21-minute gym HIIT workout

 This morning my ketones were pretty low and my glucose higher than yesterday, tested an hour after my Rocket Fuel Latte. It's pretty good still considering my blood sugar spike should peak at this time after consuming something. Also I'm higher than 0.5mmol/l in ketones so still have ketones.
I loved these results, taken an hour after my jog this morning.
These results didn't shock me too much, taken an hour after my protein shake with almond milk, it was a meal that would spike my bloog sugar slightly, and this was taken at the peak. I expect that my blood will return back to normal a few hours after my dinner. 

Tuesday, March 13, 2018

Glucose & Ketone blood testing

The chart above shows the results from the couple who tested all the different sugars to see the impact on glucose changes in their body.  The chart below was the impact they had on their ketones. 
Today I decided to do a little experiment to check if the alternative sweetener, Sucrolose had an impact on glucose, causing a spike. I was inspired to do my own testing after watching a video from the couple from Keto Connected experimented to see the effects of sweeteners on their ketones & glucose. Yuo can view the video HERE.  I have several products that I purchased before learning about the keto lifestyle that were all very expensive, so I don't really want to waste them if it's not 100% necessary. Mostly protein powders that I enjoy after a gym workout. 

I decided to test a BCAA complex product that has sucrose in it. I took my glucose 2hrs after my Rocket Fuel Latte this morning and it was 77mg/dl (lowest yet!). I then drank it along with a Pure BHB Salts keto product which I like to have before my morning walk. 
I then tested my blood glucose again 45 minutes after drinking those (I read that that's the amount of time when glucose peaks after consuming something if you don't have diabetes) and my blood tested 82mg/dl. So it rose 5mg/dl. I don't think that's a lot, so no significant spike. Yay! 

I then went for an hour and 20-minute walk/jog with my dog and decided to test my blood again 40 minutes after I returned home. I hear your blood can spike right after a workout, so I expected a slight increase in my blood glucose. During my walk/jog, I also ate 2/3 of a Lily's chocolate bar (which is a serving and a half). It has 21g of carbs, but 11g of fiber and 6g of Erythritol, which is a sweetener that doesn't raise glucose levels in the body, so it only had a total of 6g of net carbs. My blood glucose tested 82mg/dl, so it didn't change at all! 

I decided while the blood was out I'd check my blood ketones too. I was shocked to see it was 3.6mmol/l! That's a great number of ketones. An ideal range is between 1-3. I've only tested my blood glucose one day so far, 3 days ago. That day it was 1.2mmol/l at 8:30am fasted for 12 hrs, then 2.8mmol/l 2hours after lunch. So it's definitely higher today:) This of course made me very happy since I was testing for sucralose effects, so seeing high ketones was a nice surprise that it didn't have any negative effects of my ability to make ketones, keeping me in ketosis. I'm going to do more testing with each product I have that contains sucrlalose, but I want to start those experiments in my next 10 days of experimentation. 
Every 10 days I'm testing something new. I'm in day 3 of the 10 days testing higher calories, and the impact it has on me. From yesterday to this morning I still lost 0.8lbs, inspite of going to bed feeling very full from a very late large dinner. Keep in mind, while getting fat adapted, your body is going through a lot of changes and some of the weight loss is water weight. It helps release the water retention, relieving bloat from your body, so both are great effects of the eating style.

Monday, March 12, 2018

Full day eating Keto (day 13)

Today is my third day of eating at least 1,600 calories, and meeting all my macro goals. I was pretty full at lunch time so ended up reducing my salmon to 4 oz from 5oz and added more calories to my dinner. I want this week's experiment to go smoothly without lacking any of the macros and calories so I consumed everything planned to an accurate assessment of how my body responds. 
I started off my day with my delicious Rocket Fuel Latte using Chocolate MCT oil powder as my second fat, first always being cacao butter. This gave me ample amounts of energy for my walk with Binky, my dog, and I we jogged almost the entire way, beating all previous paces during our morning walk. 
So upon waking I took my vitamins and prepared my Rocket Fuel Latte, pictured below. The glowing eyes in the background is my Binky baby laying down in front of her treat cupboard. 

Since I ate only half my candy bar yesterday, I logged in the remain half for today, and that was my after-walk treat before lunch.  It helped me get in 12g of fiber for the day!  I also got in some much needed sodium. Yum!
It has 21g of carbs, but 12g or fiber and 7 g of Erythrytol, both of which are subtracted to get the net carbs, so a serving (half a bar) will have 3g of net carbs.
 My lunch was absolutely delicious! It's insane how much spinach you need to make a dent in calories. I filled this bowl to the top and it only weighed 6 ounces! All this time I estimated I was using 3 cups, clocking in at 20 calories, which I realize was was actually only about 2 calories!  Here is the before saute and after saute images. 

Because I had fewer calories all day, when dinner came around it was a huge meal. Great after an amazing workout doing weights at the gym today! I go to the gym twice a week to do weights, and twice a week to do an 18 minute HIIT workout on the stair master. Three of those minutes are cooling down and making sure I hit 200 calories burned. I usually spend about a half an hour at the gym doing weights. I use 5 leg machines, 1 machine for arms, 1 machine for my lower back, 1 machine for my upper back and shoulders and then 100 Russian twists with a 10 lb weight. My routine pretty much stays consistent. The other movement in my day is my hour to hour and a half walk/jog with my dog every morning. Apart from those I stay pretty sedentary all day long. 
I was so stuffed after dinner! I think from here on I will try get in my calories earlier in the day. Because I'm in my experimental phase I don't want to go under my calorie goal of 1,600 calories, so I just took my time to finish it. I did enjoy every bite:)

Update - I was shocked the next morning to see that my weight still dropped, regardless of my huge evening meal and getting in all those calories while full.  I weighed in at 117.7lbs. My weight loss is still constant:) I don't really have a lot of fat to lose, but I do want to reduce my body fat %. I realize that for that perticular goal I will, or should, start gaining weight, as my BF% reduces. I definitely notice the the change in shape of my body, which is much more important than the number on the scale.  

Sunday, March 11, 2018

Full day eating Keto (day 12)

As I have been doing every day while eating Ketogenic diet (high fat, moderate protein and low carbohydrate foods, which I will refer to from here on as "eating Keto", I start my morning at 11am with a Rocket Fuel Latte. After having my Amazing Grass Detox & Digest & supplements upon waking, today's RFL included; Decaf coffee, mct oil, stevia, cacao butter, almond milk, collagen, & cinnamon. 

Today was also the first day I went out to eat while eating Keto, and it wasn't very hard finding an appropriate dish now that I've accepted eating red meat once in a while. This was a high fat, low carb and low sugar meal, and it was delicious! Because it wasn't quite high enough in fat, I got to enjoy some home made chocolate when I got home, followed by half a bar of Lilly's chocolate to meet my macros for the day. And I can't believe I hit my goal 100%!  Which is amazing during this experimental phase that I'm logging. 

Lilly's chocolate is amazing. Not only is there no sugar, sweetened by stevia, but it has about 12g of fiber per serving! An amazing way to get in my fiber for the day! I was going to eat the whole thing because it fit my meal plan, but my fiber was too high for my goal so I swapped half the bar for an avocado during dinner and that equaled the exact same amount of fat and calories, so worked perfectly. Below is the continuation of the lunch/snack ingredients, as I take a screenshot with my phone and can only see so much at a time.  

My last meal of the day is a staple of mine and I could seriously eat it every single day, sometime twice. A big bowl of lettuce and spring mix green, with Simple Ranch dressing and a couple fried eggs in coconut oil. I add alfalfa sprouts when I have them available too. And there's the amazing avocado added to my dish. 
It's so exciting to eat for a full day, enjoy every single bite, and feel satisfied with the amount and meet your macros! This week, as mentioned in the last blog, I've upped my calories to 1,600 and I met that goal wonderfully today. After eating that much yesterday, I still woke up having lost 0.8 lbs! We'll see what a second day of higher calories will do. 

To clarify the carbs again, I log Net Carbs to stay in ketosis, so I need anywhere from 20g-50g Net Carbs. I've been hitting the lower numbers in carbs recently, which is great while getting fat adapted, but as time goes by I do want to up my carb intake to avoid any hormonal imbalances. Since MyFitnessPal doesn't calculate Net Carbs for me, I do the math myself and minus the fiber I get from the total number of Carbs. Because of this manual calculation I set my goal for carbs at 50g and my fiber goal at 25g. So if I hit both on the spot I get a perfect 25g of Net Carbs and 25g of fiber. 
*Correction - I just noticed that my Carbs were actually lower than shown in the graph. The sour apple keto drink I logged in (found on MyFitnessPay) showed up as having 5 carbs, when the drink I have has no carbs, so my actual Net carbs for the day was actually 11g, with a total carbs of 44g and 33g of fiber.