Monthly Archives: December 2012

Susan and James, Walking for Happiness

Well, yes and no … mostly no!  If you’re a 200lb person (220lbs is 100kg, or around 14 stone in English), and you walk at 2.5mph, which isn’t bad for an unfit, overweight person, you would need to walk more than 30 miles (on the flat) to walk off one pound of fat.

But by the time you’ve walked 30 miles you will have worked up one heck of an appetite! About.com has a good article about walking to lose weight, and says

 A rule of thumb is 100 calories per mile for a 180-pound person and 65 for a 120-pound person.

Bear in mind that a pound of fat contains 3500 calories, so a 180lb person needs to walk 35 miles, and a 120lb person will have travelled 53 miles before they’ve burned one single pound of fat!

So does that mean we shouldn’t exercise when aiming to Live Free From Obesity?  Not at all.  Back in 2009 I Nordic Walked well over 200 miles as part of my regime, got trained as a Nordic Walking Instructor (so did Susan) and we founded Walking for Happiness.

So if we’re trying to lose weight, and exercise doesn’t really do it, why bother?  Well, I never said that exercise wouldn’t improve your general fitness, improve your circulation, tone your muscles.  It will do all these things, and these all will help your weight-loss efforts.  Perhaps best of all, walking (especially Nordic Walking, which works the major muscle groups in your upper body, as well as your lower body) pumps your lymphatic system and helps with the general de-tox process that goes with (both as pre-cursor and as a result of) weight loss. There’s an interesting article about cleansing your lymphatic system on Livestrong.com,  but boy, do I think they have their priorities upside down!  They have Step 1, “Book a lymphatic massage from a licensed massage therapist” and Step 7: “You can walk briskly”.  Well.  Which is most available to most people?  A licensed massage therapist skilled in lymphatic drainage, or going out of the front door and taking a brisk walk?  And given that you can buy a pair of Nordic [simpleazon-image align="left" asin="B0020GDA6S" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/316mqHjoeeL._SL160_.jpg" width="33"]Walking poles from Amazon, probably for less than the price of a single message session, and can learn [simpleazon-image align="right" asin="073608178X" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51kOXmq%2BMnL._SL160_.jpg" width="112"]Nordic Walking from a book, a DVD, or even You Tube videos (that’s all we used for the first 250 miles of Nordic Walking), I know which I’d go for!

If you’d like some inspiration, check out these videos on the Walking for Happiness website. Best NW Video, Nordic Walking 101, What The Drs Say, What People Say About Walking for Happiness.

Of course there are other considerations.  If you exercise hard and consistently you will convert fat to muscle.  You may actually tip the scales a little higher (muscle weight more than fat) but you will have improved your Fat Body Mass / Lean Body Mass ratio, which is what you really want to do.  And you should see an increase in the weight loss brought on from other things that you are doing, because muscle has a higher metabolic rate than fat.

[simpleazon-image align="left" asin="1934030902" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51EXEmIArEL._SL160_.jpg" width="107"]They tell me (and I will be finding out for myself) that Crossfit is the way to go.  I’ll keep you posted!

[simpleazon-image align="left" asin="B0081TIGQM" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51HVIoakooL._SL160_.jpg" width="124"]In the meantime, I just discovered and bought this book on my iPad/Kindle.  Now my head is really spinning!

It’s been an age since I blogged.  Went through some tough and busy times this year, but am now back in Florida where it’s sunny and the sky is blue, and I decided to crack this obesity thing once and for all, even if I don’t (yet) have my Together We Can group.

So I started to “Lighten Up” the second we got back to Apopka and by the end of the first week I had lost 12lbs, but my body fat percentage had gone UP by over 10%. So whatever I was losing it wasn’t fat, and I was TIRED.  Went for a five-mile walk on the Thursday and tried to repeat it again on the Saturday and “ran into the brick wall” big time.  I couldn’t move.

And whenever I checked for ketones, there was barely a trace.

So a few days back I started Googling “ketogenic diets” and have come up with some very interesting stuff and have put myself on a ketogenic diet.  My weight loss seems to have plateaued, but the fat percentage is coming down, so presumably I am burning fat while I replace whatever it was that I lost last week.  One  of the best / simplest versions of the Ketogenic Diet I found on Mark Maunder’s blog (that’s him, looking all slim and fit over there on the right).  And it’s what inspired me, but with some changes, and those changes have been inspired by Elaine Cantin, who cured herself of aggressive breast cancer in two weeks flat, also using (her own) version of the ketogenic diet.  She has written a book describing how she used the ketogenic diet not only to cure her aggressive breast cancer, but also to cure her son’s type 1 (yes, really, type ONE) diabetes.  It’s an inspiring story.

Here’s how it works:  My friend, JP, has a car that is “dual fuel”. It runs on either LPG or petrol, and he can change between the two by the flip of a switch. LPG is cheaper, and greener, but isn’t that easily available, so he fills up on LPG when he can, but if he runs out of LPG he flips the switch and, hey presto, he’s running on petrol.

Well, the human body is the same. It is dual fuel. It can run on glucose, or it can run on “ketone bodies” – usually just called ketones. Glucose comes from carbohydrates and ketones come from fats. If you have glucose in your bloodstream then the body won’t bother to burn ketones. It is also fairly well known (well, it’s very well researched, but the news hasn’t got out to many doctors yet!) that the body runs more efficiently on ketones than it does on glucose (the brain is much sharper, for one), but it does take a little effort to get the body to switch.

[simpleazon-image align="right" asin="1477567593" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/31Ntu24N%2BjL._SL160_.jpg" width="107"]But here’s the thing that I didn’t know until a couple of nights ago, and it’s the thing that made me buy Elaine’s book (I got the Kindle version so I could start reading straight away). Every single cell in the human body runs just fine on ketones … except cancer cells. Cancer cells can’t use ketones: they must have glucose. So, if you put yourself on a “ketogenic diet” and clear the glucose out of our system, then your body will appreciate it – but the cancer cells will starve to death. There are all sorts of reports on the internet, but it looks like it takes around two weeks for them to die: maybe longer if it’s a truly massive cancer.

Elaine had an aggressive form of breast cancer. She had a lumpectomy but refused chemo and radiation, and the lump came back. By the time she saw her oncologist the lump was 2cm big and the oncologist wanted to rush her to the surgeon. She had only just started her diet and wanted to give it a chance. Two weeks later the doctors could find no sign of any cancer and wondered if the oncologist had made a mistake!  And she’s not the only one to report this effect.  Check out this video from CBN News:

httpv://www.youtube.com/watch?v=sLClqy5CbTQ

Elaine introduced me to a simple method to know whether a food is going to work in a ketogenic diet.

Egg IngredientsCheck out this ingredient list for a fried egg.  It’s from a brilliant website called http://www.fatsecret.com/calories-nutrition.  This is for a fried egg.  You will notice that there are 7.04 grams of fat in your egg and 6.27 grams of protein.  Add these together (we don’t need several places of decimals — let’s just call it 13).  Now compare that with the figure for carbohydrate: 0.4 grams.  If you divide both sides by 0.4 (you may need a calculator, but here it is roughly) you get a ratio of 26:1.  That makes an egg (especially a fried one) an excellent food for a ketogenic diet. We are looking for a ratio of from 3:1 to 5:1 or above.  I had been existing on almost exclusively different forms of cabbage: sauerkraut (ratio of 0:3.  Bad!), raw cabbage (0.28:1), onions (0.1:1).  No wonder I wasn’t getting into ketosis.  I was having very low levels of calories, but all my calories, few as they were and healthy as they were, were carbohydrates (I only just looked up red onions, and I was shocked!)

[simpleazon-image align="left" asin="145169914X" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51AHwQW%2BtCL._SL160_.jpg" width="106"][simpleazon-image align="left" asin="1477567593" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/31Ntu24N%2BjL._SL160_.jpg" width="107"][simpleazon-image align="left" asin="193630323X" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/41BWLjR7ryL._SL160_.jpg" width="134"][simpleazon-image align="left" asin="B008WTOVOC" locale="us" height="160" src="http://ecx.images-amazon.com/images/I/51Sh96N1gCL._SL160_.jpg" width="100"][simpleazon-image align="left" asin="B009LNGZ74" locale="us" height="127" src="http://ecx.images-amazon.com/images/I/41DlUcuFYnL._SL160_.jpg" width="160"]Now I am using this formula all the time.  For breakfast I had sugar free Canadian bacon (24.25 : 1 Great!!!) and scrambled eggs (14.4 : 1) with some grated Gruyere cheese (176.2 : 1 !!!).  Instead of having black coffee, I now have coffee with cream (coffee 0.5 : 1, not good, but heavy cream is 14 : 1 so that more than evens things out).  And notice that it doesn’t work with milk (1.12 : 1).  If you want to use non-dairy creamer, check the labels carefully.  Some work well, others are a disaster.

I was also inspired by two articles by Mr and Mrs JaminetKetogenic Diets, I: Ways to Make a Diet Ketogenic and Ketogenic Diets 2: Preventing Muscle and Bone Loss on Ketogenic Diets.  This inspired me to order their book, The Perfect Health Diet, but it won’t be here until after Xmas (make a Kindle version, please, Mr and Mrs Jaminet!)

It’s going to be fun applying the formula to turkey and Brussels sprouts over the next few days.  Unfortunately it looks like one of my Xmas favourites, roasted potatoes is going to be a no-no (0.35 : 1).  No amount of cheese is going to correct that imbalance!

See also:

Ketogenic What is a Ketogenic Diet, in a nutshell?
Ketogenic A Guide to Ketosis
Ketogenic What is the Ketogenic Diet Good For?
Ketogenic Tips for Starting and Restarting Ketosis
Ketogenic On Ketogenic Diets
Ketogenic How to Use the Keto Calculator
Ketogenic Ketone Testing
Ketogenic A one-page intro to Ketogenic Diets, to hand to medical sceptics
Ketogenic 203 Comments on Mark Maunder’s “Basic Ketogenic Diet”

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