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.

Thursday, February 7, 2019

Skip the Gym do Yardwork


One of the easiest and most rewarding ways of breaking a sweat is to get outside and do some yardwork. It's easier to break the sweat when it's warm out verses in an air-conditioned building. And doing yard work is relaxing and rewarding because you've actually accomplish something.

Sweating it out. There’s about 500 milligrams of salt in a pound of sweat.

On average we consume over three times more salt than the daily recommended sodium levels of 2,300 milligrams maximum, and less than 1,500 milligrams for adults with high blood pressure.

Wednesday, February 6, 2019

I've been struggling with my weight since I turned roughly 30

I've recently figured out that my problem was, I didn't understand the problem. I didn't know how many calories I should be eating, I didn't have a clue how many calories I actually was eating, and I didn't know the science. I just kept trying different things for over 20 years.

I saw a lot of success and a lot of failure. I always thought my problem was not enough exercise and overeating. But it was actually more not eating enough and missing too many meals because I was busy working.

I'm now using an app called Fat Secret available on Android to help track my meals along with how many calories, carbohydrates, fats and proteins go into them.

You'll see another post on this site on balancing carbs fats and protein that I found very helpful.

My goal now is to make sure that I eat 2000 calories a day. Using Fat Secret, I divide that into four parts, breakfast, lunch, supper and a snack each at roughly 500 calories each.

Other calorie counting apps that I've tried take things a step further and allow you to add back calories for the exercise that you've done. That's great but in my mind counterproductive for somebody who's trying to lose weight and exercise better.

The reason I feel it's counterproductive is, you need to teach yourself and your body how to live on 2000 calories a day or whatever your particular goal is first.

Once you've done that you can figure out how your exercise routine fits in with your calories.

Once I felt like I had the basics of counting calories under control I started looking into eating better.

But the main thing is to make sure that your goals are realistic. Don't take small setbacks too seriously. Remember, this is not a race. There is no inspection. From time to time you are going to eat something you knew you shouldn't have eaten. Just get back to work and don't quit.

This plan is working for me and now that I actually have a plan, all I have to do stay with it.

Your plan has to be realistic. It has to be a plan that you can see yourself doing for the rest of your life.

3 years ago I dropped over 50 lbs over a summer break. I went from over 200 down to 150. But I didn't have a plan. I was just starving myself and running as much as I could. Once summer was over I started putting all that weight right back on. A year-and-a-half later I was right back to over 200.

Tuesday, February 5, 2019

How to Build a Better Picnic Table

Whether you're new to woodworking or building picnic tables to sell, this step by step booklet will show you how to build a better picnic table. Over 200 picnic tables are built using this design every year and I truly believe this is a better picnic table. When I put this booklet together, I felt it was important to keep it simple, yet written with enough step-by-step detail that a reader with no woodworking experience can really build this table.

This table is Handicap Accessible
because you can sit at the ends of the benches without having to lift your legs over the bench, and there is plenty of legroom to position a wheelchair or an extra bench on both ends.

The unique design of this picnic table makes the table easy to move about the yard making it increasingly popular with Homeowners, Schools, Colleges & Restaurants, and the booklet includes instructions on how to build my popular single bench Event Table as well.

I truly believe you can build this table, and that you will have fun doing it.

If you would like a copy it's $12 with Free Shipping
You supply all Hardware & Lumber.

The Picnic Table Plans include easy to follow step by step instructions. A full materials list, and helpful tips, photos, diagrams and more to help you build your table quickly.

No fancy tools are required. US Postal Service First Class Mail ®
(Free Shipping within United States & Canada Only)

Qty: 1   Email: dave@dfb.net


More photos at www.dfb.net

Monday, January 14, 2019

Florida Winters, dress for it.

I'm a firm believer that if you're going to live in Florida, you embrace the Summer Heat and bitch about the cold Winters. If you see some one in shorts and a t-shirt, say Buur its cold and smile.

If you're going to bitch about it being hot and dress like you're on summer vacation in the winter you need to move. There's some very nice property in Wisconsin. My daughter actually lives there.

The only way you're ever going to be able to enjoy the Florida Summers, is to dress and act like it's winter when it's even only a little cold, and always when your indoors in AC.

Remember 70 is cold, put on some sweatpants and shut up even if your only pretending your cold..

If you are thinking about moving to Florida, the winter is the best time to arrive if you are not yet ready for the heat. Just remember in the summer 110 is normal so dress warm so you can start getting used to the heat.

Same thing if your planning a summer visit to Florida, a few months before you get here start dressing extra warm so that when you get to Florida you can hopefully be comfortable.

Theme parks and beaches are no fun when your not comfortable, and too many cold drinks and ice cream can ruin a vacation quicker than bad weather. If your planing a trip to to a Theme Park think about training for it before you get there. Put on extra warm clothes and get outside and take long walks. Your not going to magically get fit by reading my blog online.

Tuesday, January 1, 2019

Balancing Carbs, Protein, and Fat

Three nutrients — carbohydrate, protein, and fat — contain calories that your body uses for energy. Here's how to balance these nutrients in a healthy diet.

Carbohydrates

Carbohydrate has 4 calories per gram. About 50 to 60 percent of your total daily calories should come from carbohydrate.

Carbohydrate contains the most glucose and gives the quickest form of energy. Your body changes 100 percent of carbohydrate into glucose.

Besides giving your body energy that it uses right away, your body can store carbohydrate in your liver. Your liver stores extra carbohydrate as glycogen and releases it later, when your body needs it. However, there's a limit to the amount of glycogen your liver can store. Once your liver has reached that limit, your body turns the extra carbohydrate into fat.

There are two types of carbohydrate: healthy and not-so-healthy.

Healthy carbs: Also called complex or slower-acting carbs. Includes multigrain bread, brown rice, lentils, and beans. This type of carbohydrate raises blood sugar slowly and lasts longer. This helps keep you from feeling hungry for a longer time and helps to keep blood sugar levels closer to normal.

Not-so-healthy carbs: Also known as simple or fast-acting carbs. Includes candy, cookies, cake, soda, juice, and sweetened beverages. This type of carbohydrate raises blood sugar levels very quickly, but doesn't last very long. That's why these carbs work well to correct low-blood sugar but don't satisfy hunger as well as healthy carbs.

Proteins

Protein also has 4 calories per gram. In a healthy diet, about 12 to 20 percent of your total daily calories should come from protein.

Your body needs protein for growth, maintenance, and energy. Protein can also be stored and is used mostly by your muscles. Your body changes about 60 percent of protein into glucose.

Protein takes 3 to 4 hours to affect blood sugar levels. When it does have an effect, foods that are mostly protein won't cause much of a rise in blood sugar.

Fats

Fat has the most calories of all the nutrients: 9 calories per gram. In a healthy diet, about 30 percent of total daily calories should come from fat. This means eating about 50 to 80 grams of fat each day. Fat gives the body energy, too, but the body changes only about 10 percent of fat into glucose.

There are various types of fat, and some types are better for you than others. Choose mono-unsaturated or poly-unsaturated fat. These fats are liquid at room temperature. Mono-unsaturated fats are especially healthy because they lower the bad cholesterol (LDL) in your blood. These fats include olive, canola, avocado, and nut oils.

By itself, fat doesn't have much impact on blood sugar. But when you eat fat along with a carbohydrate, it can slow the rise in blood sugar. Since fat also slows down digestion, once your blood sugar does rise, it can keep your blood sugar levels higher for a longer period of time.

Limit saturated and trans-fats. Saturated fats are found in foods that come from animals, such as meat and dairy products. These kinds of fats are solid at room temperature. Hardened fats, such as coconut or palm kernel oils as well as oils that have been hydrogenated, also contain saturated fat. These can damage your heart and arteries.

Trans-fats are found in most processed foods and many fried fast foods, such as French fries. They help food stay fresher longer, but they're just as bad for you as saturated fat.

Clinical review by Mary Hanson, registered dietitian
Kaiser Permanente
Reviewed 03/01/2014

I really like the way this article explain the whole balancing of carbs fats and protein.

The Ketogenic Diet: A Detailed Beginner's Guide to Keto

Written by Rudy Mawer, MSc, CISSN on July 30, 2018

The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, over 20 studies show that this type of diet can help you lose weight and improve your health

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease

Here is a detailed beginner's guide to the keto diet.

What Is a Ketogenic Diet?

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits
SUMMARYThe keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

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.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
SUMMARYThere are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease

In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet

What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved

Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK

There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits

The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role

For more details on the weight loss effects of a ketogenic diet, read this article.
SUMMARYA ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Ketogenic Diets for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications

In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes

Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).

For more information, check out this articleon the benefits of low-carb diets for people with diabetes.
SUMMARYThe ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

Other Health Benefits of Keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth
  • Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children
  • Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne
However, keep in mind that research into many of these areas is far from conclusive.
SUMMARYA ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.