Low Carb Science Journal

Yesterday I was listening to the radio about publishing companies that scam scientist into paying for publication. My mind combined this information with a story about how Paleo Magazine was formed and a constant realization that nearly 100% of scientific studies are done on non low carb subjects. Hopefully someday there will be randomized controlled studies that answer the following questions.

How do the recommended vitamin and mineral values for low carb vary from the RDA values?
What are the correlations between blood lipid values and heart disease in low carbers? ie. is high LDL a problem in the absence of inflammation? (low carb is anti inflammatory)
What are the baseline inflammation markers in low carbers? (CRP)
etc. etc. etc.

While we the lay persons won't be able to definitively answer these questions we can share our experiences with each other. So I would like to start a monthly or bimonthly "journal" of low carb "science". The reason I have used quotation marks is that all of the articles will be user / reader generated. That means you! I know that there are others out there like me that have done n=1 experiments on themselves. If you have been measuring blood glucose, blood ketones, weight, waist size, or even urine ketones and can make a graph that would be wonderful. I realized that this will not be scientifically rigorous but we can help each other out by sharing information. Even your food log - performance correlation observations may be helpful to others.

Send your data to: eric@runketo.com 

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In other news I have my last 5k race tonight, then in six days I will have at the Bolder Boulder 10k. After the BB I'm going to start a little dietary experiment and try one week of NO CARB! I'm going to miss avocados :(

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Weekend Weblink

Very short tidbit on Saturated Fats, there are many different kinds.
http://thepaleodiet.com/saturated-fatty-acids/

If you have problems with your triglycerides try eliminating dairy. Some people don't respond well to the type of sat fat in dairy. Dairy is very new to the human diet:
http://thepaleodiet.com/wp-content/uploads/2012/04/CRC-Chapter-2006a1.pdf

Book Reviews

A huge way to go for all the low carb runners who raced this weekend. Of note is Tim Olson's 4th place finish at Transvulcania and Zach Bitter's 3rd place at Ice Age. Last Thursday I went to the Gary Taube's lecture at Anschutz Medical Campus. The material wasn't new to me as it was all from two of his books, ( "Good Calories Bad Calories" and "Why We Get Fat and What to Do About It"). These were the two books that got me into lower carb eating back in December 2011. His working model is all about insulin. As I continue to educate myself on matters of diet, health, and athletics I've come to believe that this model is too simple. I do like the why we get fat book and I have given many copies away as gifts to my less athletic health unconscious friends and family members. This year I've done a lot of reading here are some of my thoughts on a few books.

Perfect Health Diet by Paul Jaminet -  The beginning of the book is a little bit of a stretch at times. I don't agree with most of the conclusions that the author draws but the evidence and the setup of his arguments are brilliant. I just don't understand how he reaches some of his conclusions. My favorite health book so far this year, very thought provoking.

Primal Body Primal Mind by Nora Gedgaudas - It is very similar to PHD but doesn't giver you the in depth reasoning and primary sources. Not bad.

Paleo Diet books by Loren Cordain - Skip them all. Even the new books contain dated arguments and data. The author pushes his own agenda too far with inappropriate claims and arguments.

The Paleo Solution by Robb Wolf - A good introduction book similar to why we get fat. Way too simple if you have any background in metabolism or have read PHD or Primal Mind. It might make a good compliment to the Art and Science Books.

Running After Antelope by Scott Carrier - This book is now one of my favorite books of all time. It reads very much like On the Road by Jack Kerouac. Only about 1/4 of the book is about running. Short easy read. Very good!

Running with the Kenyans by Adharanand Finn - A touching family adventure that will keep you turning the pages. Just don't expect to learn any secrets to help your running. I liked this book a lot.

To the Edge by Kirk Johnson - Reads with the flowery prose of Murakami and with the same slow pace. IMHO a skip even if you liked "What I Talk About When I Talk About Running".

Run! by Dean Karnazes - Has one or two good short stories in it. Far better than his 50/50 book but short of Ultra Marathon Man. He was one of my original running heroes so I probably enjoyed it more than most people would.

Run to Overcome by Meb Keflezighi - Interesting biography. Nothing too exciting.

Running with Joy by Ryan Hall - Terrible.

The Big Book of Endurance Training and Racing by Philip Maffetone - At first I thought the guy was a quack (before my low carb era) I've read this book a few times now. It is certainly worth perusing. 

I'm sure that there are a few others that I've missed but that is good enough for now.
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Weekend Weblink

I just found this webpage and I'm amazed at how closely it reflects my current views. It is almost a perfect representation of how I've come to think of a healthy keto diet. Just ignore some of the paleo labeling.

http://www.gnolls.org/1141/eat-like-a-predator-not-like-prey-paleo-in-six-easy-steps-a-motivational-guide/

How I Eat These Days

First a little update on life: Ran with Bob and Dan for 12 miles the other day. It was my longest and hardest run of 2013. It was their last hill run before they race Quad Rock and they appear to be in top form. My Achilles injury is managed but not 100%, I'm still increasing my weekly miles and intensity. In the last four weeks I've taken two minutes off my 5k time. I've got another two min to go before I'm back to where I was two years ago. I'm approaching one full year in constant nutritional ketosis. I don't cheat, but I do occasionally eat too much keto friendly food, such as at my friend's wedding last week. This does kick me out for a few hours or so but I slip back in quite easily. Now for what I eat.
Daily:
Grass fed lamb, beef or bison
Avocado
Gelatin
Olives
Coconut Oil
Decaffeinated Coffee
Coconut Milk as Creamer
Herbal Tea
Mustard, Cinnamon, and Coco Powder

Every Other Day:
Seafood - raw, canned, fresh, and frozen of various types
Home Made Sauerkraut
Home Made Coconut Yogurt
Leafy Greens
Mushrooms
Vinegar

Every Third Day:
Grass fed Organ Meat
Bone Broth
Radish, Cucumber, Asparagus, Onion or Cauliflower

Every Week:
Berries
Coconut Butter
Msc. odd vegetables

Every Other Week:
Glass of Wine
Nuts
Egg Yolks

One a Month:
Cheese / Dairy containing item
Paleo/Keto dessert or baked item
Diet Soda
Pork Product
Starchy Vegetable ie squash, sweet potato, yam.

I've finished building a chicken coop and will soon have my own chickens. I look forward to eating egg yolks every other day from my happy kitchen scrap fed chickens. Cooking is done with tallow and coconut oil.

Zoom Zoom

Weekend Weblink

Video on proper running form.
I know I've watched this video before but it was worth watch again.
http://youtu.be/zSIDRHUWlVo

Weekday Weblink

That right you read that correctly. Last week I saw some FB activity about the cool down and it reminded me of this interesting post I read quite some time ago:
http://www.scienceofrunning.com/2012/09/rethinking-cool-down-and-xc-coach-at.html#more

Small List of Things

Before I get to my list of thoughts, I want to congratulate Bob, Neeraj, and Dan on their run in Fruita. I look forward to hearing what worked and didn't work keto wise.

My List of Recent Thoughts:
1.) Eating Macadamia nuts make me hungry even if I am stuffed full from just eating a big meal.
2.) I've been running afternoon 5k's once a week and I feel better and more ready to race during my cool down.
3.) I need a significant warm up if running in a non fasted state.
4.) Coconut butter is the most delicious invention ever. I've been pouring it hot over berries and letting it solidify into tasty treats.
5.) My body seems to have a hard time telling when it is full with some processed foods, like say nut butters.
6.) My body know exactly how much protein it wants and when it has gotten it.
7.) I think my Achilles is ready for me to really step up the mileage. I'm looking forward to a sharp Bolder Boulder race!

Weekend Weblink

For all the keto bakers out there maybe it's time to rethink your choice of flour:
http://empoweredsustenance.com/avoid-almond-flour/

Support Groups a Positive Spin

Dr. Jeff is putting on a pretty neat little low carb support group. http://denversdietdoctor.com/fridays-low-carb-paleo-support-group/
I won't be able to make it, but I think its a wonderful idea. It's great that we are all sharing over the internet but it doesn't 100% replace face time. We at runketo.com have done some delicious keto potlucks. We get to try each others low carb creations and exchange training tips.
I met up with Anthony last night and we watched a documentary on anabolic steroids, which prompted some great discussion about performance enhancing drugs in general. Really wish the movie had been on EPO and HGH since it is slightly more relevant to the running community.
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Race Season is Here

Well we are still getting intermittent snow storms here in Colorado, but the 5k races are scheduled anyway.
Although my base is terrible right now I've started doing some speedwork sessions. My hope is that since my Achilles is tolerating hills now without "too much trouble" I can get up on my toes on the track.
Anthony and went to the snow covered dirt track this Wednesday (23 degrees, windy and in split shorts, burrr) and did some short intervals as a neuro muscular stimulus for tomorrows 5k race. Incidentally, this is the same race that I originally injured my Achilles at exactly one year ago. I'm not sure whose idea it was but post race cooldown Anthony, some others, and I had a downhill running competition.
This coming Tuesday the two of us will be going head to head in the first of four Dash and Dine 5k series. Based on the track session I'm in for an a** kicking.
Still going strong with the keto eating. Cleaner food then ever, grass fed, fat balance, unprocessed, blah blah.
My new favorite dessert is to mash up avocado, coco powder, cinnamon, gelatin, apple cider mustard, and top with a few macadamias.
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Weekend Weblink Double Feature

Since I missed last week I've got two links for you this week.

For those of you concerned with the "other end" of keto eating, here is a podcast on fiber:
http://www.bengreenfieldfitness.com/2013/04/how-much-fiber-to-eat/

And, an easy to understand primer on the mechanisms that allow you to change your gene expression:
http://robbwolf.com/2013/04/10/epigenetics-methylation-gene-expression/

Best and Worse of Denver's Keto-Friendly Cafes

The other day I was disappointed to find that my favorite local coffee shop is actually a horrible place for me to order anything! I enjoy a decaf coffee about once every three  months and its a treat. So I'm not a coffee drinker but my local coffee shop is where I go to loiter and get wifi.
As a ketogenic dieter I feel the need to support places that support my diet/lifestyle. So where are the best keto-friendly cafes?

Dazbog in Denver has gotten a pat on the back from some ketogenics for not charging for heavy cream, but I haven't been yet. Do they have Stevia? Or Xylitol? Splenda can give me problems (I've never done a blood test to see if it kicks me out but I'm quite certain based on energy) so I avoid it.

The Windy Saddle here in Golden doesn't have heavy cream at all, and only offers Splenda, but they do have plain cocoa powder and cinnamon to top it off with. Still, no cream is a deal breaker..

So where are the best keto-friendly cafes? I'm partial to the Golden area obviously, but anywhere. Is there a coffee shop with:
1) local ownership; it has to be small or it doesn't feel right to me. In hate Starbucks.*
2) free, or cheap and generous, heavy cream
3) alternatives to sucralose-based sweeteners like Splenda. The perfect place would have Stevia without dextrose, in my book.
4) multiple options for coffees and teas. So many places have plenty of sugary options but only one type of plain, coffee. I'd like to see a few different roasts at least.
What else? What makes or breaks your cafe experience? Is there more to it that I forgot?

*not the view of RunKeto.com as a whole

Backpacking Keto

Unfortunately I'm too lean to get away with a three day fast...
My next big race is the Divide 135(miler), a road race from Walden Colorado to Leadville. Given that I live below 6000 feet here in Golden and rarely get above about 7500 in training I have some homework to do, in the form of altitude acclimatization, before May.
Since I can't spend an unbroken month-plus at 9500 feet, I'll be going up every time I have a few days in a row off. My first trip is this coming Wednesday night(after work) until Saturday.
So I'm backpacking keto, which is great since fat is actually the lightest energy around at 9 kcal/gram compared to 4 kcal for everything else. And I'm excited to be planning a very spartan diet for this first outing.

I'll be running four times, twice Thursday and twice Friday. These will be short and easy and include some hiking and scrambling. -I'll still be less than two weeks out from the 100.
I won't be using hardly any equipment; I want to be naked with nature in at least one sense, maybe a few if the weathers nice.. I'll be cooking with a small fire, running, hiking, looking for wildlife, reading (hopefully 200'ish pages split between a few books), and getting some sun.
I'm starting to feel homesick without the wilderness I had last summer.

In my pack:
-food first
Greens of some kind in olive oil
Bacon of course
Summer sausage
Butter
Parmesan and other hard, salty cheeses (since they can go weeks unrefrigerated)
Eggs in a ziplock bag for the first day or so
Mixed nuts, including salted macadamias
-gear
Lightweight tent
Space blanket
Sleeping bag
Under armor shirt
Shell
Watch, just for tracking distance
Camera
Lube for chaffing
Steripen to purify water
Small, metal bowel
Knife
Map
Water bottles, a 20oz and a collapsible

-possibly:
An avocado or two
Salt
A lime
Flax meal
Headlamp

That's it. Wish me luck. I'll be reporting back after the 6th... If not send out the rescue team..