Sports Certified Dietitian Posted June 25, 2015 Author Posted June 25, 2015 I've been tracking EVERYTHING I eat, my exercise, blood glucose and ketone levels (for the last year) and quarterly full blood works since 2010. By now I can judge the amount and macro-composition of a meal pretty accurately and, yet, if I stop using my tracker (I use Fatsecret), within weeks I misjudge what I eat. As Patch said, using a food tracker not only makes you aware but no-one can judge perfectly what they eat if they don't measure it. One of my favourite saying is; "You can't manage what you don't measure".Well done for being so disciplined. And great saying!
Sports Certified Dietitian Posted June 25, 2015 Author Posted June 25, 2015 Most of these guys use the technology from Firstbeat to calculate energy expenditure. You can also read a bit here: http://www.dcrainmaker.com/2010/11/how-calorie-measurement-works-on-garmin.htmlThanks I'll have a read.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 For me it's exactly the same. If I have fruit on an empty stomach, I am peckish all day. I try to stay low carb and have removed all processed food from my diet. I eat meat, fish, fowl, eggs, butter, olive oil, dairy, low starch vegetables and tree nuts. Trying to treat fruits as nature's candy, and will use it as a treat or during a long hard ride. Will also only buy what is in season, that way you get variety through the year, and is also a lot cheaper. While I am by no means a lean racing machine, my BMI is around 23, and what is more important it has remained stable for the last couple of years. By cutting out processed foods and reducing fruit intake my blood sugar remains stable all day, and cravings are more or less a thing of the past. Have introduced a bit of extra fat into my diet, since I am using olive oil on salad and stopped cutting of the piece of fat on the chop. What is amasing is that my lipid profile have improved somewhat since I started eating this way more than 2 years ago. Triglycerides and LDL are down and HDL are up. It has been an interesting time for me, cutting out certain foodstuff and seeing how my body reacts and learning in the process. The experiment is stil going strong, and I am still tweaking things here and there, but what I know for sure is that I am much healthier without most grain products in my diet.High carb breakfasts will create an insulin spike that will ferry a fair percentage of the food you ate into storage (and create a glucose low), leaving you hungry quite soon, typically within 2 to 3 hours. So you feel hungry again by mid-morning. High fat and, to some extend high protein, will not generate an equivalent insulin spike so you don't have this effect. But, too high a protein meal will indeed cause an insulin spike, so keep fat high and protein moderate. My own breakfast is typically some eggs, maybe bacon, avo and cheese.
Dgas Posted June 25, 2015 Posted June 25, 2015 I read around 2 to 4 hours per day, specifically nutritional papers, studies and analysis of them. I know, it's sad, but it's kinda my thing. Been doing it for a few years now. nutrition is one of those things where, the more you read, the more you realise how little you know. Or the corollary; the less people know, the more they think they know.Any case, trust me, 417 pages are not an exception in this world. Just looking up to my bookcase, I can see quite a few 600+ page monsters. Often a bitch to work through them. Point taken. I read a lot as well, mostly novels. All my reading is done on my IPad. Right now I am getting through " racing and training with a power meter" and " Fast after 50 " by Joel Friel. I must admit nutrition books are not my thing and although I have read a few but still don't really understand it.
Sports Certified Dietitian Posted June 25, 2015 Author Posted June 25, 2015 Quite a few massive meta-studies showing no risk with saturated fat. In fact, it's expected that the US dietary guidelines will remove saturated fat from the 'bad list' this year as they've already done with cholesterol.Agree with you re cardiovascular risk as a whole, but saturated fat has other effects too. Everything we put into our bodies has an effect. Excessive saturated fat will also have different effects besides cardiovascular.
Sports Certified Dietitian Posted June 25, 2015 Author Posted June 25, 2015 https://www.23andme.com/- just ancestry for now but health soon: https://www.23andme.com/health/Aplogies for taking long to answer you. Between load shedding and other factors...I'm only getting to posts now. DNAnalysis offers four tests which include multiple, appropriate gene tests in each. You'd need to be assessed by a qualified practitioner affiliated to DNAnalysis, who would take a sample and send it in for analysis. 3-weeks later a strategy can be developed based on your results, diet and lifestyle. The four tests target weight, health, detoxification and sport. I'll discuss and post more information about these tests next week. If you master the basics I posted you will find that understanding these tests will make much more sense. Hope that helped?
Patchelicious Posted June 25, 2015 Posted June 25, 2015 I've been tracking EVERYTHING I eat, my exercise, blood glucose and ketone levels (for the last year) and quarterly full blood works since 2010. By now I can judge the amount and macro-composition of a meal pretty accurately and, yet, if I stop using my tracker (I use Fatsecret), within weeks I misjudge what I eat. As Patch said, using a food tracker not only makes you aware but no-one can judge perfectly what they eat if they don't measure it. One of my favourite saying is; "You can't manage what you don't measure".It would be interesting to see the correlation between diet and ketone levels.
Uni Posted June 25, 2015 Posted June 25, 2015 Good to combine it it protien.s..ie a two egg omlette with an apple or a Low GI carb....cooked oats with apple chopped and added to it with some cinnamon. mmmmm. breakfast time..... Hope it was good. I've become pretty good at cooking eggs in the microwave at work, it's that or grab a smoothie at the gym but I don't think that's very good either
Uni Posted June 25, 2015 Posted June 25, 2015 Breakfast, lunch, dinner...................cheap-cheap.......one of each, chop en I thought I was the only one .... 2 boiled eggs for brekvis, small tin of 'flavoured' tjoona for lunch (dolphin friendly nogal) every.damn.day but hey it works! Sometimes I throw out the egg and substitute with half a can of I suppose it takes the stress of meal planning away but that can't be fun eating that day in day out? Cmon guys, spoil yourself .. Have some baked beans
Mntboy Posted June 25, 2015 Posted June 25, 2015 I suppose it takes the stress of meal planning away but that can't be fun eating that day in day out? Cmon guys, spoil yourself .. Have some baked beansAnd here I was thinking you were going to say bacon! Haven't had that for a while.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 Agree with you re cardiovascular risk as a whole, but saturated fat has other effects too. Everything we put into our bodies has an effect. Excessive saturated fat will also have different effects besides cardiovascular.Interested to hear what effect of saturated fat you refer to. Not sure if you read the JAMA that came out a few days ago where Lustig et. al argued that the new upcoming recommendations that remove restriction on total fat and cholesterol intake, should be extended to saturated fat per sé? Here's Forbes report on it, the original paper is available online. http://www.forbes.com/sites/alicegwalton/2015/06/24/fat-is-back-experts-say-its-time-to-stop-limiting-our-total-fat-intake/
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 It would be interesting to see the correlation between diet and ketone levels.And exercise. I can send you some trend graphs.
Uni Posted June 25, 2015 Posted June 25, 2015 And here I was thinking you were going to say bacon! Haven't had that for a while.I have a suspicion these two prefer to open a can then have to wash up ????
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 Point taken. I read a lot as well, mostly novels. All my reading is done on my IPad. Right now I am getting through " racing and training with a power meter" and " Fast after 50 " by Joel Friel. I must admit nutrition books are not my thing and although I have read a few but still don't really understand it.Read the first one, not the 'after 50' one. Recommend it? The problem with 'nutrition' is that it's incredibly complex. The more you read, the more you have to delf very deep into cellular biology and metabolism. A seemingly simple process, like turning a molecule of glucose or fatty acid into ATP, is farking complicated with many, many steps that are influenced by so many parameters that we actually are guessing most of the time. The real problem comes in when people try to reduce this complicated world into bumper-sticker sound bites. Ain't so easy.
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 And here I was thinking you were going to say bacon! Haven't had that for a while.Nearly all questions can be answered by bacon!
JannievanZyl Posted June 25, 2015 Posted June 25, 2015 Hope it was good. I've become pretty good at cooking eggs in the microwave at work, it's that or grab a smoothie at the gym but I don't think that's very good either Those 'health' smoothies the sell at the gyms can be deadly. The Peanut Butter Protein shake at Vigin active contains 800 Cal and around 60g of sugar (if I recall correctly). Enough to f-up your complete gym session.
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