Keto: Scales, A Useful Tool

My scales... 

Trust... but verify.  You are eating only 20 grams of carbs a day.  Are you really?  Let's find out.  

Weigh the foods with carbohydrates and confirm how many carbs you are eating.  It is too easy to allow your eyes to be the judge rather than a food scale.  I discovered this the hard way one day on my Keto path.  And... it is usually those almonds in my case.  

I keep my Keto levels at 1.5 to 6 mmol/Ls.  I measure using Keto urine strips.  I do know they are not the most accurate method of measure.  A Keto blood meter, more accurate I am told, but those meters are expensive and the strips even more so.  So, I use normal Keto urine strips and they work well for me.  

One day, after some 'low carb' eating I noticed only a trace amount of Ketones from my Keto strip.  I investigated.  It was frustrating to be sure, so I got out the old kitchen scale, popped some batteries in it... and set out to track every carb I ate for the next few days.  

What I discovered is, it is very easy to allow the carbs to creep up on you unless you keep an accurate carb count, using an accurate scale.  30 grams of almonds... come in at 5 carbs (using a brand I often eat).  Now, 30 grams of almonds is less than you would expect.  It is 1/4 cup by dry measure.  It is very easy to eat much more than that.  You pour yourself a couple of palm fulls, next thing you know you are at 20 carbs, then add to what veg you ate that day, and maybe a Miller Lite (3.2 carbs), and pretty soon you are pushing 30 carbs or worse.  

It was not only the almonds that caused my carb creep.  Using the scales I found several other low carb foods, that when I actually weighed the serving size, I found issues.  That 1/2 avocado came in at a whopping 12 carbs.  Even my beloved Brussels Sprouts and fresh red tomatoes, where too high in carbs in the amounts I had been eating.  Low carb foods are good, but Do Not use Super Sized Servings. 

I took action to get back to a firm Brutal 20.  The affect of measuring all carb foods by weight grams was instructive and effective.  I could have the same foods, just not in the quantity I had been eating.  After a day my Ketones were back at their normal levels.  Kitchen food scales are inexpensive and accurate. 

Use a good kitchen scale to measure your carb intake.  If you do, you will stay under the Brutal 20 carbs and have success.  The scales are inexpensive, easy to use.  You can calibrate using Standard American Measure or Metric.  I use Metric as I find it more precise and I am able to use finer units of measure.  The scale can zero out the weight of any plate, cup, etc., so only  the weight of the food is measured.  Easy to use and clever. 

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Keto: the Brutal 20

Gary Cooper circa 1950

A man's average weight in the 1950s was circa 166 pounds.  A man's average weight in 2018 is circa 196 pounds.  Men were more healthy and looked better before the great shift to the 'modern American diet' in the 1970s.  One way, perhaps the best way, to return to dietary sanity is to go Keto and this means grinding those carbs down to the Brutal 20.  This method of eating is very traditional and old fashioned, it is based on a diet of vegetables and meat. 
 

Normal size man 1950s

I find Keto easy to do myself. I began eating Keto almost three months ago. My initial reason was a neurogenesis protocol for health reasons, but I can say that I enjoy the added health benefits on Keto. Namely, my tummy is flat and I enjoy all my old clothes fitting me well again. That trying had to look like Gary Cooper phenomenon (or in my case more like a fit Father Christmas).


My technique is simple, I count how many carbs I eat a day and cut them off when I reach 20.  I use an accurate food scale to count the carbs.  I find a digital scale useful.   I use metric units of weight measurements instead of the US Standard units, as they are simpler, and I can do finer increments of measure with metric units.  I measure the food in grams.  Most scales allow you to switch from US Standard to metric. 

typical lunch, 'my' slaw and country style rib, 3 grams of carb

So, if you want to eat some almonds and yet stay under the coveted Brutal 20 grams... weigh your serving size. 30 grams of almonds comes in at 5.92 grams of carbs. One Miller Lite beer, 12oz, comes in at 3.2 grams of carbs. 50 grams of raspberries comes in at 5.97 grams of carbs. 50 grams of  'my' coleslaw is only 2.92 grams of carbs.... by my I mean made with no added sugars. And for that treat, 70 grams of an off the vine fresh tomato is only 2.74 carb grams. 


Many of the foods I eat now are carb free, or have little or nominal amounts of carbs.  This includes the wonderful Manchego cheese (0 carbs), the various cuts of beef, pork, and fowl, I enjoy.  Salads are an easy metric, just weigh by grams any vegetable that includes carbs and total up the carbs.  Most other items, such as olives, have the carbs per serving writing on the can or package.   The goal is to stay as close to 20 as you can get.  I do occasionally, exceed 20... but only by a couple of grams, so on some days I will come in at 22.5 or so, and on other days, I will come in at well under 20.  

I have been on this regimen and in Keto for almost three months and it is going well.  I do stick to the Brutal 20 rule.  I measure my Ketones via the urine strips.  I measure early afternoon each day, and clock in between 1.5 to 6 mmol/Ls.  So, the magic is working.  

Keto is simple, do not complicate it.  Just measure carbs, keep them under 20.  

Dionysus

For you wine lovers, if you select the right brand, vintage, etc., there are some great wines that are very low carb... Malbec, Pinot Noir, Carbernet Sauvignon, and similar wines, are very low carb, circs 3 carb grams per 5 oz serving. You have to research which ones, as some wines, usually cheaper ones, are high carb, so do your research and choose well. A Spanish dry sherry, a Jerez, is under 1 gram per serving and is a particular favourite of mine. So, the gods are indeed kind.


© 2018 Barry R McCain

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The Keto Whoosh

The Keto Whoosh... is it a real phenomenon?  Let's find out...   The theory goes that as the triglycerides in your fat cells are broken down into component fatty acids and glycerol, these components move out of the fat cell to fuel you body.  That part is straight forward enough.  This is where the science gets a bit grey... supposedly those now empty fat cells are then filled with water.  The reason is the body is trying to reach a point of homeostasis and keep your fat cells viable so that when, and if, they need to be filled up with triglycerides again, they will be available.  Then, if you stay in ketosis, the body will at some point stop this process and the water in the fat cells is removed, released en masse.   A dramatic weight loss ensues. around three to five pounds, even more.  The Keto folk have named this phenomenon the Keto Whoosh.  

graphic of the Whoosh

I have tried to fact check this theory, but with no success.  I have located dozens of laymen reports upon this Whoosh effect, but I have yet to see the science of it.  So, I am inclined to be skeptical, until I do see the science of it. 

I have experienced days where I dropped five pounds over night.  Right now I have been in Keto for eight weeks and had one overnight five pound weight loss.  I do not know if this five pound weight loss has anything to do with the Keto Whoosh phenomenon.  

So, that is my take upon the topic.  The weight loss pattern in Keto is normally in stages, i.e. one's weight will hold steady in Keto, then one will have a sudden drop, then hold at this new lower weight until the next drop happens.   That is the normal pattern.  This is why one should never fret about stalling out, or having a plateau, while in Keto.  

With Keto, it is the steady pace that achieves the goal.  Monitor your Ketones from time to time, be brutally honest with your carb count.  This is of course different depending on the person, for me, I know I must stay at 20 carb grams or under to stay at the level of Ketosis I know I need (which is circa 1.5 to 6 mmol/Ls for a evening reading).  

If anyone has knowledge of a clinical study that proves the Keto Whoosh phenomenon, please send me a link.  

© Barry R McCain 2018

  

Beards: Nigel Green

Nigel Green (from Jason and the Argonauts)

I grew up in the 1950s.. 1960s.  I graduated from High School in 1969.  I started growing my beard in 1970.  I have had a beard since then, except for a brief time when I shaved due to a 'safety' protocol for a week or so in 1980 (a job I had).  So, I have been bearded for a half a century.  Why would a young tow head from Ouachita Parish, Louisiana, become a bearded man?   What was it, the catalyst?  Was it the Beatles post 1967, or the so called 'counter culture' of the late 1960s, or hanging out with gurus and such?  No, none of the above.  It was South African born actor Nigel Green.  

Nigel Green as Hercules 1963

Nigel McGown Green (15 October 1924 -15 May 1972) was born in South Africa and was an actor based in England.   He had a powerful masculine countenance.  He was 6' 1" tall with a muscular physique.  In his films, he often played roles that required a large, muscular type, with a commanding presence.  I discovered him in the wonderful film Jason and the Argonauts.  Some of his other well known films are Zulu, Tobruck, and The Ipcress File.

Nigel Green as Hercules

In 1963 the film Jason and the Argonauts was released.  I loved it.  The old Greek myth of Jason and the Golden Fleece, brought to the big screen via the talents of Ray Harryhausen, who used his famous stop motion animation special effects technique in the film.  It brought the Greek myth to life.  In the film the part of Hercules was played by Nigel Green of course.  He had the physique for it and he had the Beard for it.  

I was only 12 years old when I first saw the film.  Growing up in the 1950s early 60s, one normally did not see many men wearing beards.  Watching the film I was drawn to Nigel Green's performance as Hercules.  I thought in my wee twelve year old brain... that's the way a Man looks.  Literally, from that moment on, I associated beards with masculinity.  It made quite an impression on a young boy.  Seven years later, I grew my beard.

 


© 2018 Barry R McCain

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White Beard Speaks

 

This is my new blog.  It is my alternative blog.  Usually, my writing is about Celtic history, folklore, with an emphasis on Irish and Scottish history and people, on the Scots-Irish, the Old Faith (the pre Christian spiritual beliefs of the Atlantic Zone Celts, etc. As Tolkien or CS Lewis might put it the Northern Thing, but very Celtic flavour to it.  This topics I will continue to post on my sister blog 'McCain's Corner.'  

I wanted to have a platform for post on other topics; some of these will include ... the Ketosis diet, Neurogenesis, A1 Casein Sensitivity, Reviews of Food and Drink, Reviews on Prose and Verse, Language Learning,  Hiking and Hill Walking, Music, the Ouachita Mountains, and Life Style in general from a traditional perspective.  I will also include Beard tips and care.

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© 2018 Barry R McCain

To A Norseman

This poem was sent to me by a dear friend who was enduring a lengthy prison sentence. In this poem he communicated to me, something that was in me that needed to be awaken.  He saw in me this need before I did and chose the perfect short verse for his communication.
 
It is a wonderful poem and my friend used it to awaken in me my own Celtic soul and summon the muse.  A poem about the Celt and the Norseman and the Old Ways.

My friend, is sadly gone now.  I still have the copy of the poem he sent me however.  The page it is on is shows its 45 years of age; the paper now discoloured, the ink faded.  It is a treasure.  

But, alas, I do not remember the author's name. Various online searches by title, first line, etc., have not produced the writer.  I do think it was a lady, so, if anyone knows her name, do communicate with me.  



To a Norseman

Surely you have forgotten
that poets are as wild as Norsemen, 
that dancers and players flamboyantly rash
and flutist and pluckers of strings
are full of ungovernable dreams;
surely no tall and silver-mouthed singer 
will leave off
once she has begun to call a tale
our of her harp.

Have you forgotten 
those dragon-boated rievers
shouting over the cold North Sea
and revelling with these island-dwellers
in their pillaging?

Have you forgotten 
those earth-gods of the old world?  Twelve disciples to a coven;
those blonde-haired witch consorters,
drumming in the dusk of tall clearings, 
calling the cloven-footed fairies
out to spin in the moonlight.

Surely you had not thought
that saints had quieted their longings
or holy scholars curbed their willful wantonness. 
Though all the snakes were damned
and driven out of Irlonde -
though the cross was older there
than in the north's flat forest evergreens -
their impregnable hearts
were as brazen and as laced with fire
as any Pagan's near the midnight sun.  

(author unknown)

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Keto and mmol/Ls

I have been in Keto for seven weeks and all going well.  I measure my Ketones using Keto urine strips.  Admittedly, this method is not as precise as using a (fancy) Keto meter and blood sample strips, but I find the method useful.  Keto urine strips are inexpensive and I also find them accurate enough for my purposes.  If I fast, I see a marked increase in my Keto mmol/L level.  My morning readings are typically .5 to 1.5 mmol/Ls.  My afternoon and evening level is normally 1.5 to 4.0 mmol/Ls.  Now, when I do a 24 hour to 36 hour intermittent  fast my test strip will read 4.0 to 8.0 mmol/Ls.  

Keto Urine Strip graphic

I have noticed, or it is my perception, that I have superiour cognition, improved mental function, at the higher level.  I have not chronicled this phenomenon, but intend to do so this week.  I will try to achieve the higher, 4.0 mmol/L level and observe myself.  

BTW... mmol/L is an international standard measure and the abbreviation stands for 'millimoles per litre.'   I find the Keto urine strips a good analysis tool.  I am in Keto, or began doing Keto, primarily for a medical purpose.  I had a brain injury and I am doing a neurogenesis protocl to enhance the healing process.  The protocol is working well and my recovery has improved radically on Keto.  But, like many, I am also enjoying getting back the Old Me, i.e. having my belly flat and dropping several inches off my waist.  The best metric for health is the waist to height ratio.  

One's waist to height ratio is easily calculated by dividing waist size by one's height.  There are also several waist to height calculators which one can access via a net search.  I like to use Bing or Duck Duck Go as a search engine, but Google works also (sort of). 

Take Aways: Keto urine strips are inexpensive and I find them a useful tool.  I also find a Keto mmol/L of 4.0 or above to enhance my mental clarity and cognition.

© 2018 Barry R McCain

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The Manx Beard

‘The Old Manx Cooper’.   © Manx National Heritage (PG/12438)

A photograph by George Bellett Cowen (1865-1948), a talented and prolific Manx photograph.  His works include many Manx landscapes, street scenes, day to day life, and portraits, from the Isle of Man.  Here is his work 'The Old Manx Cooper.' 

© 2018 Barry R McCain

Tio Pepe

A Preamble: I discovered Spanish dry sherry by happenstance.  I was in Galway, Ireland, and attended a reception at which several dignitaries were present.  Up until that point in my life I only knew sherry as a disgusting drink... a sweet, slightly rotten flavoured, liquid offered to me by certain un-named ancient relatives.  I swear to the gods I had no idea there was a real thing called dry Sherry from Spain.  Anyroad, at the said reception, a young lady was making the rounds with a tray full of small wine glasses full of a light yellow liquid.  I had to do my part of course, so I put one in my paw and had a sip.  This was great stuff, Homeric. I asked, what is this?  ... and was told it was Spanish dry sherry.  I was hooked from the start.  Several months ago, I discovered my local spirits shop had a few bottles of Tio Pepe on the shelf.  And, my relationship with dry sherry, Jarez Fino, was renewed.

Tio Pepe Fino Sherry is a pale golden color.  It is an elegant and distinctive fortified wine with a mild almond aroma. The flavour is full bodied, but very crisp and very dry, with a complex, long finish.  With Tio Pepe, you taste Spain. 

Jerez DO lower left in yellow near Cadiz

Tio Pepe vineyards are located in 'Jerez Superior,' area, which is the D.O. Andalusia.  This region is known for its white albariza soil which contains 60% chalk which has a moisture retaining quality.  Tio Pepe is vinified and blended by master winemaker Antonio Flores. 

Think... sunny southern Spain, a glass of Jarez fino with a slice of Manchego cheese.  The perfect healthy snack... an no carbs for you Keto hounds.  Tio Pepe is indeed a very dry wine, less than one carb per serving (and no carbs at all in Manchego). Some like it chilled, but I prefer it room temperature, as to my tastes this unlocks more flavour. 

It is a perfect dry sherry.  Try a bottle, and remember the Crane brothers love the stuff.

Notes: 
D.O.; Denominationes de Origen (designation of origin)
Andalusia; a region is southern Spain.
Jerez DO; the wine area in Andalusia noted for their fine sherries.  

© 2018 Barry R McCain

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Tio Pepe Jarez Palomino Fino © Barry R McCain