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Protein Threshold – Another View Point

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The July/August 2018 Men’s Health Magazine on page 34, has an Article entitled: “Heed the New Protein Threshold.” 

The Article reports on a McMaster University research that:

“determined there’s a limit to how much protein your body can effectively use for muscle growth. They discovered that people who took in more than 1.62 grams of protein per kilogram of weight daily didn’t build additional muscle.”

Weight in pounds/2.2 Kilograms per pound x 1.62 gram of protein per day.

180lbs/2.2 = 82 kilograms x 1.62= 133 grams of protein per day. This includes all protein sources including that scoop of protein powder.

I have been maxing out at 140 grams based upon 1 gram of protein per pound of Lean Body Mass.

Interestingly, the Article concludes: “Any excess will feed the toilet, not your biceps.”

BUT – if you are eating VLC – ketogenic diet – that excess will in part be turned into glycogen by your body. End result – limit your protein as above.

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Summer 2018 52 Day Challenge Ends

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The  Summer 2018, 52 Day Challenge ended this past Friday, July 20th. Here are my final numbers:

Clean Eating: 98/104/96 (102.08%)
Resistance Training: 18/15 (120%)
Cardio Training: 20/15 (133.33%)
Personal Goal 1 (Push-ups): 2600/2600 (100%)
Personal Goal 2 (Chin/Pull-ups): 1240/1080 (114.81%)

I’m pretty happy with the final results. Had a slow start with a week away and no ability to exercise. Made it up in the end.

Still – not real happy with the level of intensity. Need to work on that.

The next Challenge starts on Wednesday, August 8th. Hope to see you there.

The Protein Wars – the Battles Continue

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There have been numerous articles recently which claimed that a High Protein diet increases the risk of Heart Failure. Perhaps one of the fairest reports came from the University of Eastern Finland where the study was done. “High protein diet slightly increases heart failure risk in middle-aged men.

Researchers studied 2,441 men, age 42 to 60, at the study’s start and followed them for an average 22 years. Overall, researchers found 334 cases of heart failure were diagnosed during the study and 70 percent of the protein consumed was from animal sources and 27.7 percent from plant sources. Higher intake of protein from most dietary sources, was associated with slightly higher risk. Only proteins from fish and eggs were not associated with heart failure risk in this study, researchers said.

At the bottom of the article was a link to the actual study report. That report actually speaks to a number of variables that really impact the results.

Table 1 shows the baseline characteristics of the study population. Men with greater total protein intake were younger, more likely to be married, had longer education, and higher income than those with lower protein intake. On the contrary, they had higher BMI and were more likely to have diabetes mellitus. They had higher intake of fiber, polyunsaturated fatty acids, fruits, berries and vegetables, and processed red meat. High animal protein intake was also associated with more favorable socioeconomic factors, but with higher BMI, higher probability of being smoker and having diabetes mellitus. Those with higher animal protein intake had lower intake of fiber but higher intake of polyunsaturated fatty acids. High plant protein intake was generally associated with healthier lifestyle and dietary factors (Table 1).

Two questions unanswered:

(1) What amount protein is actually a high protein diet? If you are eating a VLCHF diet, you should be eating “normal” levels of protein – whatever that amount is. For me – it is one (1) gram per pound of lean body mass.

(2) Can you eat healthy if you are eating VLCHF? Yes – No Question. You merely need to know how to eat. Eating the way we do has put me on the healthiest food path of my many ill spent years. Knowledge is everything.

The Summer 2018 52DC Starts Wednesday

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The Summer 2018 52DC Starts Wednesday – May 30th. Have you Signed Up yet?

Summer 2018 – 52 Day Challenge – Getting Ready

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The Summer 2018 –  52 Day Challenge – starts Wednesday, May 30th.

Are you ready?

Have you joined the 52 Day Challenge Facebook Group?

Have you read the FAQs?

Have you set your Goals?

Have you Signed-Up for the Challenge?

Time to make things happen for yourself. See you at the Starting Line.

Constant Flow of Discoveries

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When I started eating VLCHF, now referred to as Keto, I slowly became aware of its health benefits, beyond my initial weight loss. This blog is filled with those stories. That was over 10 years ago, when eating this way was considered “crazy” and “stupid.” Times they are a changin’.

There have been a series of reports on a recent study about the benefits of eating a ketogenic diet and Type 1 Diabetes. Here is the link to the New York Times report: How a Low-Carb Diet Might Aid People With Type 1 Diabetes.

Even with the positive results, you get the concept – “Oh that’s all well and good but nobody can follow that diet.”

Dr. Joyce Lee, a diabetes expert at the University of Michigan who was not involved in the study, said the findings were impressive and merited further follow-up, and that patients who wanted to explore a low-carb approach might do so while being monitored by their health care team. But she also noted that the patients in the new study were a “highly motivated” group, and that it would be difficult for many people to adopt the restrictive regimen they followed.

“The reality is that it’s really hard to do low-carb, given our cultural norms,” said Dr. Lee, a professor of pediatrics at the University of Michigan.

Maybe our “Cultural Norms” need changing.

Recently there was a study on mice indicating that a ketogenic diet might help prevent or glaucoma. Here is a link to one of the reports on that study.

The results, published in the journal JNeurosci, found that feeding mice, genetically modified to develop glaucoma, a ketogenic diet composed of nearly 90 per cent fat for two months protected retinal cells from degeneration by increasing energy availability.

Although further research into this intervention is required, these findings suggest that a ketogenic diet may help to maintain vision in patients with glaucoma, the researchers said.

Ok – let us see if our cultural norms get in the way of our seeing clearly.

 

Dinner with Friends

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We had friends over for dinner. She has a multitude of health problems which restricts what she can eat. The thought of going out to dinner with her was way too painful. So I invited them for dinner.

Aside from a multitude of limitations – the biggest was salt. She is on not just a low salt – but a – are you kidding me – super low salt diet.

There are a number of Portobello Pizza recipes on line. Here is my mashed together one.

Portobello Mushroom Pizza!

Ingredients:

  • 1 cup shredded Mozzarella Cheese – (I had to shred my own to find one low salt enough for her.)
  • 1/4th cup Parmesan & Romano Cheese
  • 1 can Diced Tomatoes
  • 1 cup red wine
  • 4 Portobello Mushrooms
  • 2 Green Onions Chopped – I used Vedalia onions – about one cup chopped.
  • 2 Tbsp Italian Seasoning – a mix with no salt.
  • 4 Cloves Garlic – shaved.
  • 2 Tbsp Olive oil or more.
  • Fresh Basil Leaves
  • Pepper – Salt (used none this time) – ground red pepper to taste.
  • Optional: Mushrooms, bacon, sausage olives – whatever makes you happy.

Directions:

Chop and Mix all the Ingredients accept the Cheese…save that for later. Add Olive Oil to pan and bring to a Med-High heat. Add the Mix and simmer until it is almost a pudding like consistency. I simmered it for close to an hour.

While that is simmering….take a spoon and GENTLY scrape out the middle of the Mushrooms – that includes removing the stems and the “gills,”

Cover Baking sheet with foil  and lightly spray with Olive oil spray.

Spray the caps with olive oil. Bake the mushroom caps face side down for 8 minutes at 375. If you have a rack they can sit on – even better – helps them dry out a bit.

Fill the caps with the tomato mixture. Then add the Mozzarella cheese and top with a sprinkle of Parmesan cheese. Top with chopped fresh basil.

Bake for 20+ minutes at 375.

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