Saturday, March 16, 2019

Eat right and exercise

It seems like all my life, but of course it hasn't been that long, you hear, when someone's trying to figure out how to lose weight, they say eat right and exercise. I don't know about the rest of you, but that comment or statement has always left me feeling like, that's unrealistic. But it's actually easier and it sounds. The first thing that we need to do is change that statement to, understand your eating and don't stay in bed all day. Now you only have to be overwhelmed by the part of understanding the reading. And then respond, what, understand my eating, how in the whatever, am I supposed to do that. It's easy get food diary.

You do not need to go on or start an extensive exercise program. Just don't just sit on the couch all day or stay in bed all day but actually get up and do anything. Exercise is not the key to losing weight. Eating right is. Exercise is for for getting fit and for maintaining your fitness level not for losing weight. Sure the side effect of exercise can be losing weight, but if exercise is how you think you're going to lose some weight you're going to be working too hard, and you're probably going to be getting discouraged, and whatever results you do see, you're probably going to lose them again, unless you continue exercising at that level for the rest of your life. Once again unrealistic.

Understanding your eating.  The reason I say understanding your eating, and not eating right, is you realistically can not go from zero to a thousand and succeed. You need to go from 0 to 1 first. Once you've to mastered that try, 0 to 2 and so on and so forth. Small steps, baby steps, keep an open mind, it's more important to understand your weaknesses then your strength sometimes.  You're making a changes that you can live with for a lifetime, if you do things too quickly it's going to be overwhelming and you're going to get discouraged. When you start feeling discouraged and overwhelmed slow down and make some changes so that you can continue at your own pace. Your plans realistically are going to continue to evolve and change slowly. Building a plan that you can continue, for a lifetime, realistically that's going to take time, because this is your plan.

1st. Steps

Start reading about what you should be eating and what you should not be eating. Start reading about how much you should be eating. Start reading about how many calories you should get a day. Start reading about how many carbs you should get a day.

Start tracking your steps. If using Android you can turn on Google fit and try to keep your phone with you and Google fit will do a little bit of tracking on how active you are. Remember you're trying to figure out how active you are okay not try to prove that you're more active when you're not so in the beginning just figure out how active you are. I'm sure Apple fit probably does something similar I honestly have no idea I don't really care.

Start tracking your eating. Once again it's not time to make changes yet it's not time to prove you're healthier than you are it's time to figure out what you're eating, time to find an eating diary. I use Fatsecret on my Android.  Log your meals and snacks. Fatsecret makes it easy, it remembers the things that you eat for lunch, supper, breakfast, snacks so the second time around and you can pick them off a list. It has a camera function you can take pictures of barcodes. It has a lot of search options in a large listing of everything everybody else in the world is eating so it's a lot easier then finding a pencil and paper and sitting down in front of your computer with Google trying to figure out how many calories are in a pickle. There's also lots of little tricks that you can use like if you recently ate the same thing for lunch but now it's breakfast you pretend you're logging something for lunch and then you change it to breakfast before you shut the app down.

Once you figured out what you're doing then you start making small changes to do better. and once you've handled the small changes you make more small changes and you continue making small changes when you're ready until you're seeing the results that you want and you make sure you keep things realistic and you keep things easy enough that you're not going to quit the moment things get tough. And when you want a bowl of ice cream they eat the bowl of ice cream. and you try to work on controlling those cravings so that you're not eating that bowl of ice cream every time you turn around. And you know what sometimes you really need a bowl of ice cream. We'll talk again later.

Saturday, March 9, 2019

Moved my site to Blogger

You may have noticed things have changed. My websites had been hosted on Godaddy for many years but last week I moved them to Blogger.

I started using GoDaddy prior to 2000 and was happy for many years, but for the past few years I've felt the performance has slowed.

My blog site grayharley.com was using the wordpress backend, and my other sites were running combination of HTML, PHP, and MySQL. I like php and mysql over plain html but as I said the performance on Godaddy had declined. I'm a Google fan, so I decieded to look into moving my blog from Wordpress to Blogger. It worked well, yes I had to do a bit of cleanup but I was happy enough that I decided to move dfb.net and all the townof sites as well.

One of the good things about moving eight sites in one week is I got a lot of experience with Blogger quickly. So far I'm very happy. I like the extra features in Blogger and I like the Google photos integration. I'm still looking for a better way to display my google Photo Albums and the Links Gadget does not include a open in new tab option but overall I'm quickly becoming a Blogger fan.

Dave

Saturday, February 9, 2019

Fitness Trackers

I'm definitely having a love-hate relationship with my fitness tracker these days it's the motiv ring. I hate having it on my finger and it doesn't track anything if I put it on a chain around my neck.

I've always had a dislike for rings and watches. I've tried the Fitbit, hated it also. I know that I don't need a fitness tracker to tell me whether or not I sat on the couch all day, but I like to have some sort of an idea of just how lazy I was.

Google does a fair job of tracking fitness, but my phone spends more time sitting on my desk or on a table then it does in my pocket. I don't know why Google won't let me get one of the chip implants. I talk about it enough that we know both Google and Amazon know I want one.

Before I bought my Motiv Ring they sent me a sizing kit. It included a dozen plastic rings so I could pick my size. I would have never thought I had big hands, but my size is a 12, and size 12 is also the largest size Motiv makes.

I had no problem wearing the plastic size 12 Motiv sizing ring for a week while I waited for the real thing. But after one day with the real thing my finger swelled up and for a bit I did not think I would be able to get it off.

I still have problems with it, and often have to take it off and put it in my pocket or change fingers or hands, but then there is a chance it will fall off and get lost.

I wanted the heart beat monitor, because I do a lot of yard work and kayaking and so for me, counting steps is not always a good way to track my activity.

I also do a lot of mixed activities, for example, I take my bicycle for a walk to both mix things up and allow me to ride home when I over do it and my bad leg / knee gives out.

My fitness trackers don't seem to track mixed activities very well, and I don't want to stop and start a new tracking activity every time I climb on and off my bike. So I have to live with inaccurate data in my fitness app.

The Junk Food and Fitness Game

I'm lucky in a way that I'm my worst enemy, though not always my worst critic. I do better, eating at home. Because the food choices that are in the house are the ones that I brought into it. So when there's poor choices in the house it's my fault and I try to make sure that the poor choices that I bring into the house are better than they could have been health-wise.

Sometimes it seems like everyday is a struggle, but realistically it's not really it's just the way my mind works or everybody's mind works. We tend to not be satisfied with our own results while we will praise somebody else who realistically could have results that are not as good as our own.

Friends and family as well as strangers may discredit our challenges as trivial and make believe. I struggle with snacking it typically happens when I've missed meals, stressed or board. So I work hard to keep the snacks out of the house. In the past I thought the worst thing that I could do is eat was another banana. (Funny now with Carbs -vs- Fats, what's worse a Banana or Bacon, I'm going to eat the banana, but just one) If chips are in the house, I can often ignore it for months but if I open the bag and eat one I will most often eat the whole bag within an hour or less. Luckily I understand this and normally don't bring junk food in the house.

I've sent several emails to both Google, Fitbit and the makers of my current, Motiv fitness tracking ring, telling them that in fitness, (exercise, eating, weight loss) the week, month, and year does not start on a given day. It is the last 7 days including today, the last 30 days including today, the last 365 days including today. It is not Sunday - Saturday, not the 1st - 31st, not 2018 or 2019. That's why more often than not your fitness tracker can be discouraging. It's not giving you enough credit for today, not giving you enough credit for trying again. Not letting you feel like you can press reset and do better.

In my mind, if I want to be successful I need to be able to treat eating and exercise like a video game. I can't erase my history of overeating, mistakes, and unwanted weight gains, but I also can't let it discourage me or allow it make me give up. I can and must track and log all my meals, snacks and weight both good and bad. And even though my fitness app is not giving me credit for doing better this week, I can press reset after every poor choice by simply trying again.

In fitness and Life, I often feel like the rules keep changing. But its more often that we learned something new, reading something different, like this high-fat low-carb thing -vs- Balancing Carbs, Fats & Protein. So I always want to make sure that whatever I'm doing fitness wise, that it's something I think I can do for the rest of my life. Because I'm going to make mistakes. I'm going to get discouraged. So I need to be able to want to try again.

Foods to Avoid

Any food that is high in carbs should be limited.
but don't forget to subtract and read about Fiber.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Friday, February 8, 2019

Foods to Eat

You should base the majority of your meals around these foods:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Unprocessed Cheese: cheddar, goat, cream, blue, mozzarella.

Nuts and seeds: Almonds, sunflower, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on single-ingredient whole foods.

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.