It s a pleasing outcome although maybe I subconsciously paced my scribbles. Even if I hadn’t heard something, the trip could have been worthwhile just for the fun of writing things down all day long like a nerd.
However, BONUS, I did learn stuff! During my last week, the beautiful Jo asked on my Facebook page: What's the most valuable thing you have learnt during your stay?
“… I am leaving with a deeper understanding of why I do what I do – what's happening in my brain and body or overeating.
And that it is not one answer but a selection of small tools and practices that collectively can help – mindfulness, consistent movement, mindful eating, self compassion, small moments of pleasure, gratitude etc..
A good deal of stuff that I've previously believed ‘yeah wonderful idea’ but hadn't realised how important it is for helping us stay less likely to swing into the darker places and more focused. ”
(Paragraph breaks added for the sake of your eyeballs!)
It was so useful to gain a deeper comprehension of the why, after decades of occasionally finding myself surrounded by a bunch of food wrappers frustrated and befuddled at how I wound up there again.
The why is a bit of a cocktail – it can be habitual (the brain following old, profound neural pathways… cue > reaction > benefit ), it may be a reaction to stress, it can be a reaction to restriction; it can be all of these at once.
But when it happens it s for good reason. On some level it serves a purpose even though it may not feel that way. It may be to soothe, to numb, to feel safe. Until it doesn’t.
As we began to learn about the practices that can help heal this stuff – the new habit construction etc –, the mindfulness, the movement, the food stuff, self compassion I realised that this is going to be a sloooooow process. After all, I’ve been on the diet/binge treadmill for over 30 years. A few of those pathways are more like trenches.
“Like the cleaning of a house… It Never Ends. ”
But that’s a thought that is more liberating than depressing. I’ve got time! Unlike dieting, I don't have any deadline that is arbitrary. I can experiment and perform and fail and try and try again.
This post from their website has a nice summary:
“Here is the magic Green Mountain Formula for wellness and well-being:
Eating + Moving + Living, with a focus on Feeling Good = Health, of the mind and body.
It might sound scary at first to focus on feeling good. We think that if we allow ourselves to feel great, then we will not be guilted into what we think are healthy behaviors. If we let ourselves rest as it feels good, how will we ever get to the gym? How do we ever make ourselves eat veggies if we allow ourselves eat pizza as it feels good?
But here is the key: When we concentrate on feeling good -- when our aim is to eat, move, and reside in a manner that gives us more pleasure, more energy, more life -- we'll find ourselves attracted to these things unconsciously.
The truth is: When we aren't taking care of ourselves, that doesn't feel good. That doesn't feel great, because we're taking on too many jobs, when our stress isn't well-managed. When we restrict or binge because we're hung up on diets, that doesn't feel great. That doesn't feel great, when we're not engaging in activity that is joyful.
The reality is that Eating + Moving + Living, with a focus on Feeling Good = Health, will bring us more of what we are after. ”
Read the full post – If Not Diets, Then What?
Coming up next: The importance of pleasure. Then a Day In The Life in Green Mountain post. Woohoo!
I’ve partnered with Green Mountain at Fox Run, where I received a three week stay at Green Mountain in February 2018, in exchange for writing about my experience. The stay included the Green Mountain core app and Pathway program at the Women's Center for Binge & Emotional Eating. I covered my own travel expenses. All ideas and opinions are my own. Browse all my Green Mountain posts here.
DAIRY FREE KETO COOKING can be obtained for pre-order today!
In addition to tantalizing your palate with easy to make, tasty recipes, Dairy-Free Keto Cooking will teach you how to restore your health and wellbeing, while living a lifestyle that calms you in mind, body, and soul. Whether your goal is to lose weight, heal your body from the inside out, or just find your own personal model of food freedom, this book will help you along in your journey to finding your own personal path to wellness.
Dairy- Free Keto Cooking features something for everyone. If you're someone who just loves easy to make, delicious food, then this book is for you. I’ve even included suggestions for adding or reintroducing dairy for all you cheese loving, quesophiles.
Snacks and Starters
Soups and Salads
This series of posts is a followup to the job that Dr. Eugene Fine and that I described in our campaign at Experiment.com. As followup to Dr. Fine’s pilot study of ten advanced cancer patients on ketogenic diets and the in vitro projects that we're carrying out in parallel.
The last post explained the two major processes in energy metabolism, (anaerobic) glycolysis and respiration. Pyruvate is the product of glycolysis and has many fates. (Recall pyruvate and pyruvic acid refer to the same chemical). For cells which rely largely on glycolysis, pyruvate is converted to several final products such as ethanol, lactic acid and a whole lot of other stuff that microorganisms make in the fermentation of glucose. (The exceptional smell of butter, e.g., is due to acetoin and other condensation products of pyruvate).
The sudden interest in the metabolic approach to cancer originates from the work of Otto Warburg whose laboratory in the 1930's was a centre for the study of metabolism. (Hans Krebs was an Assistant Professor in the laboratory ). Warburg's landmark observation was that cells from cancer tissue showed a higher ratio of lactate to CO2 than normal cells, that is, the cancerous tissue was metabolizing glucose via glycolysis to a greater degree than normal although oxygen was present. The Coris (Carl and Gerty of the Cori cycle) demonstrated what's now called the Warburg effect in a whole animal. Finally, Warburg refined the result by comparing the ratio of lactate:CO2 at a cannulated artery to that in the vein for a normal forearm muscle. He compared that to the ratio in the forearm of the same patient that contained a tumor. Warburg claimed that this greater dependence on glycolysis was a general characteristic of all cancers and for a long time it was presumed that there was a defect in the mitochondrion in cancer cells. These are both exaggerations but aerobic glycolysis appears as a characteristic of several cancers and defects in mitochondria, where they exist, are more subtle than gross structural damage. The figure shows current comprehension of the Warburg Effect.
What about this mechanism makes us believe that ketone bodies are going to work against cancer? We need an additional step in biochemical background to explain what we believe is going on. Acetyl-CoA represents another large player in metabolism and functions as the actual substrate for aerobic metabolism. If you have taken general chemistry, you may recognize acetyl-CoA as a a derivative of acetic acid.
The reaction acetyl-CoA ➛ 2CO2 is the main transformation from that we get energy. Under conditions of starvation, or a low-carbohydrate diet, the liver assembles two acetyl-CoA's to ketone bodies (β-hydroxy butyrate and acetoacetyl-CoA). The ketone bodies are transported to other cells where they are disassembled back to acetyl-CoA and are processed in the cell for energy. The liver is a sort of metabolic control center and ketone bodies are a way for the liver to deliver acetyl-CoA to other cells.
Now we're at the point of asking how a cell knows what to do if presented with a choice of fuels? Specifically, how does the input from fat dial down glycolysis so that pyruvate, which could be used for something else (in starvation or low carb, It'll Be substrate for gluconeogenesis), is not used to make acetyl-CoA. It turns out that acetylCoA (that is, fat or ketone bodies) govern their own use by feeding back and directly or indirectly turning off glycolysis (in other words: do not process pyruvate into acetyl-CoA because we have a lot). The feedback system is referred to as the Randle cycle and looks (roughly) as the dotted line in our expanded metabolic procedure.
Where we are going. In our earlier work Dr. Fine and I and our assistant, Anna Miller, found that if we grow cancer cells in culture, acetoacetate (one of the ketone bodies) will inhibit their development and will reduce the amount of ATP that they can generate. Normal cells, however, are not inhibited by ketone bodies and the cells may even be using them. Now, normal cells can maintain energy, that is compensate for the Randle cycle, by conducting the TCA cycle (in fact, that's the purpose of the Randle cycle: to change fuel sources). The cancer cells, however, have some kind of defect in aerobic metabolism and can't compensate. How can this happen? That's what we're looking for out but we have a fantastic guess. (A good guess in science means that when we find out it's wrong we'll probably see a better idea). We think that’s a player. To be discussed in Part IV.
If you're looking for an elegant meal to serve on a special occasion, I must mention that a roast rack of lamb will certainly impress your guests.
Yet it's one of the easiest meals to make!
Once you learn how easy it is to roast this crispy and succulent rack of lamb, a ‘special occasion’ will be whenever you see it on sale!
That’s precisely what happened recently when my neighborhood supermarket had lamb racks on a Buy one, Get one free promotion. I simply could not resist.
How perfect that lamb is zero carbohydrates and all we need is a few basic things to make this a tasty yet impressive low carb keto meal.
Want to know how healthy lamb is?
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What Herbs go well with Lamb?
My favorite way to create a lamb rack is with a marinade of olive oil, lemon, fresh rosemary, garlic and thyme.
But honestly, I like lamb pretty much any way I’ve tried it!
- Dijon, lemon, garlic and thyme
- salt, pepper and garlic
- parsley, rosemary and thyme
- many people like mint with lamb. Not me, but perhaps it’s for you!
What sides go nicely with rack of lamb when doing keto or low carb?
- There’s something about asparagus which makes me think I want lamb and vice versa!
- Easter is the ideal time to make lamb because so many spring veggies are ready
- Roast some veggies right in the pan! Think cherry tomatoes, asparagus, tender young zucchini and radishes. It is easy to make this a one pan sheet pan dinner!
- Pure comfort food when you add pureed cauliflower (see my cauli mash recipe )
- For guests, make a greek cauliflower rice dish with parsley, peppermint and lemon
With this recipe, I roasted asparagus right in the sheet pan with the lamb racks. And I used lemon, rosemary, garlic, thyme and olive oil on the lamb.
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Recipe Card for Simple Roast Rack of Lamb with Garlic and Herbs
- two Lamb racks (about 6-8 ribs each)
- 2 tbsp olive oil
- juice of 1 lemon
- 1 tbsp minced garlic (3-4 tsp )
- 2 rosemary sprigs
- 2 thyme sprigs
- pepper and salt
- Put all the ingredients in a large ziploc bag
- Smoosh it about. Yes I believe that is a legit cooking term.
- Allow the lamb to marinate for a few hours or even overnight.
- Place ziploc bag on plate on the counter an hour before cooking to let it come to room temperature
- Preheat oven to 375
- Place lamb racks in skillet.
- Place rosemary sprigs in pan.
- If roasting veggies, organize them in the pan as well
- Check lamb with a thermometer at about 20-25 minutes. The lamb will be moderate at about 140 degrees
- Cook longer if needed to achieve desired temperature.
- Cover with foil and let rest for a couple of minutes.
Pin this juicy keto roast rack of lamb recipe to Pinterest:
MOBILE AND PHONES
NEW YORK 2014
Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial
In Part II, I highlighted a critical issue with the Run-In Stage, the objective of which was to create a somewhat homogeneous"reduced weight state" to test various diets in maintenance of the state.
The researchers seem to have made minimal adjustments, if any, during the Run-In Weight reduction in order to create a uniform outcome. Rather, the result was a wide assortment of weight loss (5.6 to 16.0%, roughly 10.5% ± 5 percent ).
Thus we have an"accidental" test-within-a-test of the CIH/TWICHOO from those"early" results.
In the long run, I provide these scatter plots for all 105 subjects who successfully completed the study, for whom complete data for insulin measures and energy expenditure were available at all time points.
The Carb-Insulin Hypothesis (aka TWICHOO) forecasts that weight loss will vary inversely with insulin levels: The higher the insulin levels, the lower the weight loss. The Run-In Stage data supports no such relationship (indeed, if anything, absolute weight loss was higher for those with higher baseline insulin steps.
Meanwhile, differences in weight loss are easily explained by variation in caloric deficit throughout the calorie restricted Run-In due to coarse estimation of baseline energy expenditure (vs. rigorous measure).
This post expands on some relationships of baseline (BSL) and post-weight loss (PWL) steps as detected during the weight loss part of the Run-In Phase.
Bottom Line: Baseline insulin status appears to be irrelevant to weight loss on a"high carb" calorie-restricted diet.