Keto & Excercise

You can eat as well as you can, but without regular exercise your body will let you down eventually.  If weight is an issue, then exercise will help you get to where you want to be, and stay there. "Advice is offensive" as per Samuel Johnson.  Everyone has their own way.  So this is not advice, rather a record of what I do. WALK LOTS  - on the flat in Valencia GYM TWICE A WEEK - A typical session is no more than an hour long.  15-20 minutes in the gym, 10 minutes in the steam bath and 10 minutes in the jacuzzi.  The rest of the time is changing, showering etc.  I do this just before lunch, when I am not tired out. My 15 minutes in gym involves short bursts of intense activity.  For example I start with 5 minutes on the elyptical machine - a sort of treamill with handles so you cannot fall off.   I do one minute to warm up, then a I go as fast as I can for 10 seconds.  then back to normal.  At the start of the next minute I 'give it 10' again. I used to do 6 minutes.  But by going for it in short bursts, I have cut it back to five minutes.  I see others in the gym, doing a steady speed for 20 minutes or more, which could become very boring I imagine. After the elyptical machine, I do some mat work, trunk curls, bottom lifts, leg lifts.  two sets of 20.  I do one leg at a time, which suits an older body. After that I do one set of 20 pushes and pulls on 6 different machines.  I go a weight I can manage without straining myself .... 5 or 6 out 10.  I do the sets quite quickly. The monitor in  the gym would have given me a much longer routine.  So I haven't troubled the monitor, apart from getting myself weighed once a month. I don't do medical insurance .  Instead I pay a monthly sub to the gym, which is my preventative maintenance.

Keto Food

In the words of Samuel Johnson, the great writer from the 18th century, the giving of unsolicited “advice is offensive”.  So what follows is not advice, it is simply what I eat day by day. Breakfast
  • A glass of water with a teaspoon of salt and a splash of cider vinegar
  • A cup of tea  (often with 2 or 3 table spoons  of oats in the mix)
  • Scrambled eggs made with loads of butter, a splash of milk
Mid morning
  • 1 or 2 eggs, if I did not have them for breakfast
  • Black coffee (Café largo)
  • or  A slice of full fat cheese wrapped around a slice of hard butter
  • Or  Cheese/butter/ham wrapped in a lettuce leaf or two.  You can make a sandwich of anything using lettuce instead of bread.
  • Or a selection of Nuts
  • Corteza de cerdo (like pork scratchings) dipped in cream cheese or sobrasado
  • Celery with sobrasado is also nice.  Sobrasado is processed fatty pork and maybe is not the best fat.  but it's gluten free, so it cannot be all bad.
Lunch
  • A Rice dish (see below)  this is not proper Keto, but I like it
  • A salad + cheese and half an apple
  • Butternut squash with cream cheese
  • grilled meat or fish
Merienda (tea time)
  • PG tips, green tea or another coffee
  • plain popcorn with a bit stevia and salt.  has a carb content, so not for the hard line Ketoner.  But at least they are gluten free.
  • nuts - mercadona do a good range of natural nuts and seeds (ie not fried in palm oil).  Sunflower and pumpkin seeds are great mixed with almonds, cashews, hazels, brazils.
  • Consum do salted peanuts in their shells.  Peanuts are not approved by hard liners.  but again they are gluten free, so they can't be all bad.
  • Mercadona  gluten free Maize chips have a carb content, so not for everyone.
NUT TIP - to bring them to life, heat up a big frying pan with a little bit of olive oil, empty the packet of nuts or seeds into the pan, add a pinch of salt.  move around for 3 or 4 minutes and take them off before they burn.  Then empty the next pack into the hot pan. Supper Vegetables grown under the ground have a relatively high sugar content. So best avoided.  Cabbage, broccoli, squash, lettuce, tomato are all good.
  • Lightly sautéed Kale / cabbage that has already been steamed with fried bacon bits
  • Big bits of meat on the bone with lots of fat.  Best if grass fed, but good anyway.
  • Caulirice – steamed grated cauliflower makes a good rice
  • Caulimash -  Cauliflower steamed so it is soft, then masked with butter and nutmeg
  • Courgetini -  You need a gadget to do this to spirilise a courgette.  The result is a good spaghetti substitute.  Best steamed lightly so it does not go mushy              .
  • Pizza – with a base made from almond flour.   You could use a mix of chick pea flour (garbanzo).  But it adds to the carbs.  So best not if you want stay in Ketosis.
  • Meat and fish to taste.
Beans and pulses are not on the keto menu because they have a high carb content Dessert
  • 2 or 3 table spoons of Greek yoghurt mixed with a table spoon of extra virgin cococnut oil and a spoon full of ground flax seed (lino in Spanish) or cacao powder
  • A handful of raspberries or strawberries with full fat cream.  They make a good iced cream.
  • Half an apple with cheese.  more nuts
  • Apples and fruit in general have sugar,  so no more than protion of fruit per day.  Half a banana is you must.
  • Dark chocolate 70%+ cacao with no added sugar, with stevia even better.  but watch out the stevia is often much less than the sugar.
  • menta poleo (mint tea) infusion to finish with.
There are lots of recipes for keto puddings / breads, but they all require time.  I eat anything I am given by my long suffering wife. Footnote I cheat regularly and probably eat too many carbs.  But once you are fat adapted, it is easy to get back into Ketosis, so they say.  The truth is that I don’t know whether I am in Ketosis.  But I probably am. Peter's Arroz con cositas -
  • Heat a big pan up with some olive oil.
  • Add anything you want to the pan ie Fried onions, veg, beans, diced apples, apricots, squash chopped small, sausages or morcilla (blood sausage) or anything with a low sugar content
  • Add 2 or 3 cloves of garlic, salt, pepper, turmeric for the colour.
  • tabasco or garam marsala if you want to spice it up
  • Add the water (2 bowls)  .. bring to boil
  • Add rice * (1 bowl) and cook for 14 minutes
  • You can use grated cauliflower instead of rice, in which case 8 minutes boiling should be enough.
  • Switch off and cover a leave it to finish cooking for 5 minutes.
I wash the rice before to eliminate the starch/arsenic! * see Sugar+Gluten=Inflammation for background info.

Sugar + Gluten = inflammation

It is becoming clear that inflammation is the main cause of most ill health.  The biggest cause of inflammation is sugar (in all its forms), closely followed by gluten.
inflammation sucks
inflammation sucks
LOW FAT  -  Low fat, high sugar has been the norm for 40+ years. The big problem with low fat is that if you don’t use fat in processed foods, you have to replace it with sugar or a sugar substitute.  So skimmed milk or low fat yogurts have more sugar than the full fat equivalent. Fat fills you up.  If you don’t eat fat, it is hard to stop eating. SUGAR -  Sugar fuels the diabetes & obesity epidemic. Cancer cells feed off glucose. Alzeimers is regarded by many as type 3 Diabetes. Eliminate / reduce sugar in your diet, is the best way to increase your chance of good health. Sugar is in nearly every processed food… breakfast cereals, jams and condiments, snack foods, sugary fizzy drinks (beer included sorry), pre-cooked meals.  To avoid sugar you need to read the labels closely of packaged food products carefully.  A glass of wine is OK.  But wine has sugar, so .... GLUTEN - Gluten is the sticky protein that makes bread, pasta, cakes and  processed food taste good.  Combine gluten with sugar and you have a deadly combination.  Studies show that avoiding gluten and sugar will reduce your chances of getting diabetes and dementia considerably.  It also is connected with other conditions such as hypothyroidism and Ataxia Cerebellum. see paper on  Gluten-Ataxia (2012) Gluten is addictive and it is best to give it up slowly.  If you do it from one day to the next, there will be withdrawal symptoms.  I had three months of unpredictable mood swings, before I adapted to a life without gluten.  Now I am free of gluten, I find that I think more clearly and I feel much happier in myself. GOOD FAT -  The best way to cut down on sugar and gluten is to increase your consumption of good fat.   Good fats include coconut oil  olive oil, butter, animal fat, fish oils, avocadoes, most nuts, full fat cheese, eggs.  The less processed the food,  the better.  So Virgin oils and grass fed meat is best. Bad fats included vegetable oils, margarine, most processed meats. Nuts fried in palm oil are not good either. CHOLESTEROL - Doesn’t fat cause cholesterol?  you may ask.  Good saturated fat promotes good HDL cholesterol.  Sugar and bad unsaturated fats promote bad LDL cholesterol. As you get older, cholesterol levels rise.  In 2013 a cause for concern were “very high levels (above 190) of the harmful cholesterol known as LDL -- not a patient's total cholesterol”.   If you eat good fat and avoid sugar and gluten, cholesterol is not such a problem. CARBOHYDRATES - When you are young you can eat anything, provided you exercise to burn it off.  But as you get older your metabolism slows down and it is best to reduce the intake of carbohydrates, especially carbs high in sugar, such as bread, pasta, pizza, potatoes, cakes, snack food. Carbs like oats or rice may not include sugar in their composition.  But when carbs are digested they generate glucose (ie sugar).  So if you are trying to avoid sugar in all its forms, you need to restrict your intake of carbs. KETO HIGH FAT, LOW CARB -  Keto is short for Ketones.  The body and brain have two sources of fuel Glucose and Ketones.  If you eat a ‘normal’ diet you will be eating more than enough glucose, which creates inflammation and prevents your body using the ketones that are stored in your body fat. To make Ketones the primary source of food for your brain and body, you need to eat high fat low carb.  if you have ill health - physical or mental - or carry too much weight , then a Keto diet could be a solution. FOOD SUGGESTIONS  -  The internet is full of recipes for those on the Keto (high fat low carb) path.  Recommended books include :  The Grain Brain by Dr Perlmutter and Wheat Belly by Jimmy Moore Click Keto Tips to see how I get by