Nutritional Ketosis Day 62

I am trying different brands of psyllium. I started with one brand of psyllium powder and I did well. I switch to a whole psyllium husk brand I bought at a health food store. I started to have problem right from the first dose. I went out and bought another brand (and it was cheaper!), and I seem to be doing better on it (but too soon to tell definitively).

I read that there is different quality in psyllium. Apparently, as a general rule the paler, the better. Coincidentally, I can see that the one that seem to be harsher, more grainy and irritating is the darker one. The one that I just bought is almost pure white and is very fluffy, without any grits.

Difference in color. The right one is the paler, better one. Both were sold as Plantago Ovata.

Difference in color. The right one is the paler, fluffier, less irritating, better one. Both were sold as Plantago Ovata.

Weight this Morning: + 4.4 lbs

Weight Loss Total (Starting day 45): – 4.8 lbs

Pork will be definitely out of my diet for a while; almost 4.5 lbs up is a lot of inflammation!

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt. I also had some black coffee. For dinner I had some yogurt and frozen berries; my irritated tummy didn’t want anything else…

 

Advertisements

Nutritional Ketosis Day 61

I am still experimenting with including more fibers into my diet. I will not consume the glucomannam, in the form of pasta, in the next couple of days and I will replace it with romaine lettuce with olive oil. I know that I do well with romaine and I want to isolate the psyllium as a fiber source.

I am currently taking 2 Tbs (10 g) per day. I mix it with 1 cup (250 ml) of diet juice (2 g of carbs) and ½ cup (125 ml) of water and I let it sit on the counter. The mix takes a similar texture to applesauce. I eat it slowly with a tall glass of water.

I’ve had mix results with fiber experimentation; yesterday, after dinner, I felt like a big blimp.

I suspect that pork will be voted off the island (tonight is my confirmation test; if tomorrow morning I have a big increase in weight I won’t eat it anymore) and psyllium is next in-line.

Weight this Morning: 0.0 lbs

Weight Loss Total (Starting day 45): – 9.2 lbs

Today I had: Water with apple cider vinegar (with the mother), cayenne pepper and salt and sparkling water. I also had some black tea sweetened with xylitol. I had some curried pork tenderloin and tofu-shirataki spaghetti noodle with a coconut milk, coconut oil and butter sauce. That’s 1000 calories for today.

Pork, low carb noodles, curry, ginger, basil in coconut milk.

Pork, low-carb noodles, curry, ginger, basil in coconut milk.

Nutritional Ketosis Day 58

I have kept my daily intake of carbohydrate and fibers very low, especially in the last couple of weeks. The issue I have with fiber is that either they will ferment in my small intestine and create bloating/cramping or it’s too harsh and irritate my already delicate/inflamed gut lining and create pain/blockage. By keeping carb/fiber low, I have controlled most of the symptoms, especially if I keep FODMAP low. But I don’t just want to control symptoms, I want to heal.

FODMAP: http://onlinelibrary.wiley.com/doi/10.1111/j.1440-1746.2009.06149.x/full

FODMAP lists: http://cassandraforsythe.com/blog/Complete+FODMAP+List+For+a+Happy+Gut

Printable: http://livinghappywithibs.files.wordpress.com/2013/07/low-fodmap-foods-to-enjoy-20130708.jpg

When I started the shirataki (pasta made with glucomannan) I immediately felt better and had a boost of energy, but I had a bit of bloat. Since starting the enzymes and peppermint oil capsules, I feel like I need a “mechanical” form of cleaning and the need to increase intestinal motility. I need to figure out a way to increase fiber. Finding the right fiber supplement for SIBO/IBS is very personal and finding what works means trial and error. What I’m looking for in a fiber supplement is low fermentation and not too harsh/aggressive.

Today I started a very small dose of psyllium powder (I had trouble with psyllium before, so I’m very careful). If you go that route, make sure it’s fairly pure; additive like malodextrin are fermentable. I will try some slippery elm too, when I get a chance to go get some. Also adding fiber means increasing water and just to be on the safe side, I’ve increased my magnesium citrate to keep more water in the intestines.

Weight this Morning: – 2.2 lbs

Weight Loss Total (Starting day 45): – 9.8 lbs

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. A coffee and black tea sweetened with xylitol. I had some blackened Cajun Haddock and tofu-shirataki spaghetti noodle with an olive oil/butter/garlic/ sauce. That’s 950 calories for today.

Delicious way to prepare firm white fish.

Delicious way to prepare firm white fish.

Nutritional Ketosis Day 56

I’m adding a new product starting today. It is called Glucomannan, and it is a type of soluble fiber that could be beneficial for IBS sufferer. There is not a lot of data yet, so I’m testing it on myself.

It is more or less hard to find. It can be found in capsules or powder form but I will take it in its traditional form which is a type of Asian noodle called Shirataki noodle.

http://en.wikipedia.org/wiki/Shirataki_noodles

http://www.house-foods.com/tofu_shirataki/

After my meal, I felt very full and I couldn’t eat all the food I had planned for the day. I had a couple of cramps, but I think I ate too much noodles for the first time. I had zero bloating, which is exactly what I was hoping for; a good source of fiber that are not too aggressive or irritating for my digestive system.

On the psychological front, they are a very nice addition to a low carb diet. It adds a lot of different meals options that looks more like a regular diet. For the first time, I would suggest using it in a seafood dish because they have a bit of a “fishy” smell. After rinsing the noodle really well in cold water, it becomes barely perceptible. I’ll experiment with different ways to prepare them and will report back.

The digestive Enzymes and Peppermint Oil capsules taken on an empty stomach seem to help. It’s a bit harsh on the stomach/small intestine, but it’s tolerable. I love spicy food and I’ve cut a bit on that to help. Still too soon to declare victory.

Weight this Morning: – 1.0 lbs

Weight Loss Total (Starting day 45): – 8.2 lbs

Today I had: Water with apple cider vinegar (with the mother), lemon juice, cayenne pepper and salt and sparkling water. I had shrimps, scallops and tofu shirataki spaghetti noodle with an basil/olive oil/butter/garlic chicken broth. I had a glass of ginger-lemonade sweetened with xylitol. That’s 800 calories for today.

Looks weird, but it's the olive oil/basil that is floating on top, it was simply seafood in a clear broth with noodles.

Looks weird, but it’s the olive oil/basil that is floating on top, it was simply seafoods in a clear broth with the noodle. It was tasty and very filling!

Nutritional Ketosis Day 25

I had the mix coconut oil/creamed coconut again today. I mixed it with my spices and didn’t use any low-calorie sweetener. I want to make sure it’s the fibers that make me hungry and not the sweet taste. It was better today; just a faint hunger gnawing in the background. Inconclusive. I will repeat tomorrow.

My obstination come from the fact that I think the coconut oil/creamed coconut is a much saner way to ingest a big amount of coconut fat. And the best part is that it doesn’t give me nausea and abdominal cramping you might get with the oil. But I need at least a solid week before making any conclusion.

Today I had: Coffee, sparkling water, green tea, 55g of coconut oil and 85g of creamed coconut with spice mix and for diner I had wild shrimp with pesto. The pesto was made with fresh herbs, olive oil, lemon juice and pumpkin seeds. I had a glass of Tinto de Verano after diner (4 oz of red wine + lime flavored soda water = 100 calories). That’s 2000 calories for today.

Shrimps, pesto...

Shrimps, pesto…

Tinto de Verano; Red wine with lime flavored sparkling water.

Tinto de Verano; Red wine with lime flavored sparkling water.

Nutritional Ketosis Day 24

As plan, I mixed my coconut oil with some creamed coconut (which has a bit of fiber and protein) to see how it feels. I replaced half of the oil (4Tbs) with an equivalent amount of fat in the form of creamed coconut.

I will repeat tomorrow, but for today I noticed 2 things:

1) There was zero nausea. There is a natural sweetness to the creamed coconut and because there is some fibers, it doesn’t have the oily texture that can make the plain oil difficult to consume. With or without the spices, it’s yummy.

2) I had energy but I was super hungry and thinking about food all day. It’s either a fluke or it’s the 6 grams of fiber and 1 gram of sugar contained in the creamed coconut that was enough to make me hungry.

I keep researching about fiber to find something that could explain why it makes me hungry. I haven’t found anything. According to the literature fiber is supposed to stabilize your blood sugar, make you feel full longer and make your bowels works better (perhaps in the context of a high carb diet?). It does not in my case. Anybody has any idea what could be going on?

Today I had: Coffee, peppermint tea, water, 55g of coconut oil and 85g of creamed coconut with spice mix and for diner I had a 3 eggs omelet with wild salmon cooked in red palm oil and butter. I had some kale chips with that. I had a black tea with ginger after diner. That’s around 2000 calories for today.

Looks plain but I ate all my greens while I was cooking, I was ravenous today :(

Looks plain but I ate all my greens while I was cooking, I was ravenous today 😦

Smoothies, the Breakfast of Champions

Life is busy, and sometimes it’s difficult to find the time to eat as well as we know we should. It’s recommended that we consume 5-9 servings of fruit and vegetables each day. Most people consume far less. Fruits and vegetables are low in salt, high in vitamins and minerals, an excellent source of fiber, as well as being rich in nutrients, phytonutrients and antioxidants.

It’s recommended that we consume between 20 and 30 grams of fiber each day. The average person consumes less than 10 grams. Fibers are known to lower cholesterol, help prevent diverticulis, IBS and constipation, keep you full longer on fewer calories and slow down the absorption of sugar in the blood.

What if you could get almost a whole day’s worth of nutrients from breakfast alone, without cooking, at a reasonable price and in only 5 minutes? This is possible, by changing your breakfast from whatever it currently is, to a Smoothie.

There are tons of good combos to be made, but make sure your smoothies have:

  • At least 20 to 30 grams of protein (quality protein powder (ideally without sugar or fructose but can be flavored ie vanilla can be a nice touch), some plain Greek yogurt, silken tofu or liquid pasteurized egg whites are good options. There are a lot of recipes online but most lack proteins, just add a neutral tasting protein to their suggested recipe)
  • A couple of handfuls of Greens (If you are new to this, start with spinach for the first couple of days/weeks. It is the less bitter of the greens. When you find an enjoyable basic recipe you can try to mix in kale, which is super healthy. I like putting a spring of parsley too.)
  • Some fats to increase the absorption of fat soluble vitamins and nutrients, like A, E and K (I like to put some avocado, coconut oil, flax seeds, pumpkin seeds and / or nuts.
  • Fruits to increase palatability (we want to keep the total sugar low. A banana is good for texture and sugar, plus 1 or 2 other fruits like a green apple, ½ cup of pineapple or mango or a cup of berries should be enough. I also add ½ peeled lemon or lime for the extra vitamin C and to prevent oxidation of my drink. If you have sugar in your protein powder and / or in your almond / soy /coconut milk, be careful, it adds up)
  • Liquid to blend (Water, chilled green tea, milk (any type), pasteurized liquid egg whites, coconut water, silken tofu are all good options. Look for unsweetened types)
  • Enough sweetness to make it taste good and feel like a treat. If the basic drink isn’t sweet enough for your taste buds, you can put a bit of raw honey, stevia, xylitol, erythriol, a splash of orange or pineapple juice or a sweetener of your choice.
  • Enough calories to keep hunger at bay until lunch. 400 to 500 calories is a good target.

A basic recipe could be:

  • 1 banana (can be frozen)
  • 1-1 ½ cup of fruits (can be frozen)
  • 1 cup of spinach/kale
  • ½ peeled lemon
  • 12 almonds
  • 1 Tbsp of flaxseed meal
  • A pinch of cinnamon
  • Protein power (pea, rice or whey)
  • 1 ½ cup of liquid

Throw everything in a blender, blend. Add some liquid to adjust consistency. Sweeten to taste, if needed.

450 calories, 15-18g of fibers, 35g of protein.

A good routine could be: get up make a nice cup of green tea, sip while getting ready.  Before leaving for work: throw everything in the blender, blend for 30-60 seconds, transfer in a big smoothie cup with a straw and slowly sip on your way to work!