My Science Project: Sourdough Starter

We are entering the 4th week of the ECQ #lockdown. ECQ stands for Enhanced Community Quarantine. It’s the time of the COVID-19 (Corona Virus Disease 2019) pandemic.

#stayhome is the catchword of the time.

One needs to either learn new skills or revive old dormant ones. The excuse “I have no time” no longer means much. Because, now, you have all the time in the world.

Ergo… my science project.

It’s not the first time I made a sourdough starter. I’ve had a couple of successful attempts at making a sourdough starter in previous years (decades).

However, on both occasions, I “cheated”. I primed my starter mixture with 1/4 tsp of instant yeast. That gave my starter a jump.

This time, it’s pure.

By pure I mean, all I used in the initial mixture was flour and water: 1 cup bread flour mixed in 1/2 cup tap water, in a glass jar. If there is life inside this mixture, or if it attracts life from the surrounding air, it will become evident in the first 24 hours: the mixture will froth up and bubbles will appear.

This is for Day 1.

It takes 5 days of repeated discarding and refeeding to create the (young) sourdough starter.

So by the end of Day 1, my sourdough starter appeared like this:

20200406_212020

It looks promising. Bubbles are a clear sign of microorganism respiration. It is a good sign that the sourdough starter is alive.

The next steps, which will be repeated in the next 3 days, are:

1) Discard 1/2 cup of the starter mixture:

20200406_213438

2) Mix the ‘refeed’ using 1 cup All-Purpose Flour mixed in 1/2 cup tap water:

20200406_213753

3) Add the refeed and mix well with the remaining sourdough starter mix left in the glass jar.

20200406_214029

4) Leave the jar slightly covered, and allow the starter to refeed and grow over the next 24 hours.

(To be continued…)

UPDATE: Day 2 (04.07.2020)

I realized the mayo jar I began with was too small. The bubbles had almost reached the brim, after only 12 hours. (I forgot to take a picture.) So I transferred the starter to a larger container — a cylindrical Lock n Lock.

At days end, here’s how it looked like…

20200407_211415

Discarded 1/2 cup of the starter…

20200407_211740

Mixed 1/2 cup tap water to 1 cup (~110 grams) All Purpose Flour for the refeed…

20200407_211615

Added the refeed into the starter culture and mixed it well.

This is how the sourdough starter appears at the start of Day 3…

20200407_212547

It’s alive. The bubbles tell me that. And they’re multiplying. And maturing.

(To be continued, Day 5…) ⌛🤔

UPDATE: May 6, 2020.

I have almost completely forgotten about updating my science project. No Day 5 update, however. Instead, it’s been about a month, and my sourdough starter has been keeping in the ref (fridge) for more than two weeks.

I have fed it twice already, since it began residing in the cold compartment. Last week I made Sourdough Ciabatta with 1 cup of the starter.

received_166317988051990

I fed the starter the usual 1 cup flour and 1/2 cup water, after baking, and returned it inside the refrigerator.

This is how it appears now…

20200506_023959

It’s alive! 🤗👌

Saigoneer

Kumain kami ni Jane kagabi sa Saigoneer, isang maliit na restaurant sa labas lang ng gate ng village namin (Rocka Complex).

received_191024618809938

Vietnamese cuisine ang pagkain. Ang pangalan ng may-ari, Loris Santos.

Masarap ang pagkain at maganda ang ambiance, makulay at maaliwalas.

received_595797620976353received_501655270767644

Ang ayaw lang namin, anlakas nung tugtog sa katabing restaurant — beer haus kasi. Eh, si Loris din ang may-ari.

Simple lang ang inorder namin, di naman kami malakas kumain. Isang order ng Pho beef noodles, at isang fried spring rolls (5 piraso).

Masarap yung Pho! Sulit sa halaga. Malinamnam yung sabaw, lasang-lasa yung basil, malambot at malasa yung beef strips, at husto sa luto yung Pho noodles.

received_524036508237979

Nakulangan lang si Jane sa togue (bean sprouts), gusto sana nya mas marami.

Napansin namin na medyo mabagal ang serbisyo. Ang tagal bago dumating yung order naming Pho. Sa paunti-unti naubos na yung 5 pirasong fried spring rolls, wala pa rin yung Pho.

received_1102821733390170

At mukhang nalilito sila kung sino nag order nung isa o dalawang putahe. Si ate serbidora 2 beses ako tinanong tungkol sa fresh spring rolls, eh wala namin kaming order nun. (Medyo na-concern din kami kay ate serbidora, kasi mag-isa sya, eh andaming customer; si boss Loris nag serbidor na nga rin.)

Hindi namin ikinayamot, at nagpasensya lang kami sa paghihintay.

Nung pauwi na kami, nadaanan namin si Loris nakatayo sa may kahera. Binati namin siya at nakipag-batian naman sya sa amin.

“Pasensya na po kayo, kulang kami sa tao ngayon,” sabi nya, “nasa kabilang branch kasi yung iba.”

May branch daw sila sa Visayas Ave. Eh, mukhang humingi ng resbak na tauhan. Balentayms kasi. Sya ngayon dito sa Rocka Complex ang kinulang ng tauhan.

O, mga tiga-Rocka dyan, dalhin ang buong pamilya nyo, kain kayo sa Saigoneer.

Kahit hindi Balentayms. 💑

Kompost sa Balde

Hindi ako magaling mag-alaga ng halaman. Halos lahat ng inalagaan kong halaman, namatay. Wala akong ‘green thumb’ 👍. Meron ako ‘black thumb’ 👎. Kayâ ang nag-aalaga ay si Jane (misis) at Jikki (anak).

Datapwat, hindi nito ibig sabihin na hindi ako marunong magmahal ng mga halaman. Marunong naman po. Tamad lang magdilig at walang tiyagang mag cultivate ng lupa, etsetera, etsetera…

Naisip kong gumawa ng kompost (abono) sa balde. Di man ako magaling maglinang ng halamanan, may kaunting kaalaman naman ako sa agham. At kaya naman ng utak kong unawain ang paraan ng paggawa ng kompost.

Bukod sa makakatulong ang kompost sa kalusugan ng mga halaman, ang paggawa nito ay nakakatulong din sa kapaligiran. Nababawasan kasi ang basura na kinokolekta ng basurero, linggo-linggo. Eh marami sa mga basurang (nabubulok) tinatapon ng mga sambahayan ay hindi nararapat na ibinabaon sa lupa (landfill) datapwat sa halip ay maaari ngang gawing kompost.

Dalawang sangkap lang ang karaniwang ginagamit sa paggawa ng kompost na mula sa organik basura: mga kayumanggi (brown) at berde (green). At dalawang sangkap mula sa kalikasan: hangin at hamog. Ang ugnayan ng apat na sangkap na ito ang bubuhay at magpapalago sa komunidad ng di-kitang bakterya na syang kakain sa basura at mag-iiwan ng kanilang pinagdumihan, hanggang sa wala nang basurang makakain. Ang naipong pinagdumihan ng mga bakterya ay isang mangitim-ngitim, nadudurog-durog, at amoy lupang tumpok. Ito ang kompost. At ito’y siksik sa sustansya.

Ang mga kayumangging sangkap ay karaniwang mula sa mga patay na bahagi ng mga puno’t halaman, tulad ng tuyong dahon, maliliit na sanga, tuyong damo, papel, diyaryo, karton, kusot, atbp. Ito ay mayaman sa nitrogen, ang sustansyang gamit ng mga bakterya sa pagbubuo ng protina para sa paglago at pagpaparami nila.

20191009_150110

Ang mga berdeng sangkap naman ay mga sariwang bahagi ng mga gulay at prutas, tulad ng balat ng saging, papaya, mangga, kalabasa, mga tangkay at lantang dahon ng pechay, repolyo, sitaw, kangkong, atbp. Ito ay mayaman sa karbon, ang sustansyang (karbohydrates) pinagkukunan ng mga bakterya ng lakas at enerhiya nila.

20191009_150152

Mahirap isa-isahin ang maaari at di-maaaring gamiting sangkap sa paggawa ng kompost, datapwat sa pangkalahatan ang mga dumi ng aso, pusa, at tao ay hindi maaari. Gayundin ang malalaking tipak ng kahoy, dahil mahirap itong kainin ng mga di-kitang bakterya. Ang mga plastic, bakal, atbp na mga hindi organik basura ay di rin uubra. Subalit ang mga giniling na kape, tsaa, balat ng itlog, buto ng kalabasa, pakwan, o melon, at alikabok (lupa) ay maaaring isama. Ang mga karne at buto-buto (hilaw o luto), mga pinaglinisan ng mga isda at lamang-dagat, gatas, at mantika ay hindi rin maaari.

20191009_150159

Mag-iisang linggo pa lang ang ginagawa kong kompost sa balde. Hinahalo-halo ko pa ito para mag balanse ang pagkalat ng mga sangkap, bago ko iimbak. Hindi pa kasi napupuno ang balde. Dahil ito’y unang subok ko pa lang, sinusukat ko pa ang dami ng tinatapon naming organik basura kung gano katagal makakapuno ng isang baldeng pang-kompost. Pag inimbak ko na sya, paminsan-minsan ko na lang hahalu-haluin.

20191009_150100

Isa sa mga tanda na buhay, kumakain ng mabuti, at maligalig ang mga bakterya sa kompost sa balde ay ang namumuong init nito sa gitna (loob). Ito ang pinakamalinaw na tanda. Sa oras na mawalan ng init at hindi pa tapos ang paggawa ng kompost, maaaring hindi na naaabot ng bakterya ang pagkain. Kailangan haluin muli ang laman ng balde, para magpang-abot ang bakterya at ang mga organik na pagkain nila.

Isa pang tanda na buhay, kumakain, at maligalig ang mga bakterya ay ang pagpapawis sa loob ng balde. Makikita ito sa ilalim ng taklob at sa mga gilid ng loob ng balde. Ang namumuong hamog sa loob ng balde ay pawis ng bakterya na bunga ng kanilang ligalig at pagpaparami. Di man sila kita ng mata mo, alam mong buhay sila.

Kapag napuno na at nahalo-halo nang mabuti, iiimbak ko ang kompost sa balde ng mga dalawang linggo kung saan maaabot sya ng init ng araw. Sa panahong ito, sisilip-silipin ko lang sya (hindi hahaluin) para pakiramdaman ang init at pagpapawis. Mahihinog ang kompost (kung magiging maayos lahat) sa loob ng 2 – 3 buwan.

Pag hinog na ito, pwede na itong gamitin ni Jane at Jikki bilang pataba sa lupa ng mga alaga nilang halaman. Samantala, ako naman, patuloy na magbubukod ng mga organik basura, at gagawa ng kompost sa balde.🤘

UPDATE: 19 Pebrero 2020

Eto na ang kinalabasan ng Kompost sa Balde, matapos ang halos apat na buwan.

20200219_143330

Hindi perfect. Napansin kong marami syang mga balat ng itlog (durog) na naiwan, at mga pinagbalatan ng buto ng kalabasa. May mailiit na piraso din ng EcoBag.

Datapwat, sa pangkalahatan, ang Kompost sa Balde ay…

Wagi! 🙆

songo???

tuwing akyat ko ng baguio, sinasadya ko ung bulaluhan sa otek, dalawang kanto lang mula sa burnham park. sinasadya ko sya dahil nagustuhan ko ung sinanglaw nila, at binabalik-balikan ko.

sa pagkakataong ito, nagtanong ako kung may soup no.5 sila, dahil specialty din nila ito, at hindi pa ko nakakatikim nito. (binalak kong magluto nito minsan ngunit mahirap palang makahanap ng bayag-baka sa palengke dahil kadalasan babaeng baka ang kinakarne.)

wala daw soup 5 ngayon. depende daw kung makakapagdala si kuya (amo nila) galing ng bulacan, sabi ni kuya kusinero.

“sige, sinanglaw na lang,” sabi ko.

45 pesos isang bowl ng sinanglaw kung may kanin. eh dahil di ako masyadong kumakain ng kanin, sabi ko pwede ba sinanglaw na lang. 40 pesos lang.

FB_IMG_1549730121852

nasa hilltop kami ni jane. sumakay kami ng taxi papuntang botanical gardens. may nadaanan kaming hole-in-the-wall na isang tindahan ng ulam na mga naka-kaldero ang mga ulam. nasa labas lang sya ng hangar market. naisip kong baka may sinanglaw dun dahil kalapit lang ng palengke, at mamaya pagbalik ko ng hangar para bumili ng mga gulay ay kakain ako dun.

P_20190205_115701

“ate, may sinanglaw kayo?” sabi ko.
“ay wala,” sabi ni ate.
“ano to?” sabi ko.
“pata na may beans.”
“ito, ano to?”
“songo.”
“songo???”
“oo, songo.”
“tingnan ko nga,” sabi ko.

sinandok ni ate isa-isa ang mga laman na nakalubog sa sabaw.

“ahh, nguso,” sabi ko, “nguso ng baboy.”

P_20190205_114733

umorder ako ng isang order, P70.

chinese new year nung araw na un — year of the pig.

oink, oink! 😋

ketocayo: my 3-day egg fast

i did an egg fast, a 3-day egg fast.  all i ate during the 3-day egg fast were only eggs, technically.  i say ‘technically’ because i also ate the oils that the eggs were cooked in, and i also had some mayo and mustard w the eggs — and these had calories, however few.  i say ‘technically’ because, on the other hand, some egg fast rules allow for the consumption of cheese.  but i don’t follow rules — i make my own.

i ate 10 eggs a day, for 3 days — 30 eggs total in 3 days.  i drank lots of water, took some oral mediterranean salt (now and then, especially upon waking up and before sleeping), and gulped unlimited brewed coffee (no cream, no sweetener) throughout the fast.  no keto desserts, no chicharon, no in-betweens, no alcoholic night caps, no lemon drops while driving… nothing — just eggs.

DAY 1

lunch: 6 scrambled eggs

egg fast day 1 am

dinner: 4 scrambled eggs

egg fast day 1 pm

DAY 2

lunch: 6 hard-boiled eggs

egg fast day 2 am

dinner: 4 hard-boiled duck embryos (balut)

egg fast day 2 pm

DAY 3

lunch: 6 sunny-side up eggs

egg fast day 3 am

dinner: 4 poached eggs

egg fast day 3 pm

my primary goal in doing the 3-day egg fast is to break my weight stall.  my weight stalled (stayed the same) for 20 days, at 199 lbs.  it didn’t really worry me — i just challenged myself to break the stall.  the hashtag i often use in my fb group ‘ketogenicsPH’ is #killingTheBoredomWeAcquired, simply because: if i don’t kill the boredom, the boredom will kill me.  the secondary goal is (what we call) NSVs or Non-Scale Victories – benefits, besides weight loss, that are both tangible and intangible. 

the tangible NSVs in this case was a smaller belly, fitting into a shirt (a gift from my daughter) i could not fit into before, feeling energized despite a huge calorie deficit, not feeling hungry and weak.  the intangibles would consist of mental clarity, feeling happy with the achievement, confidence that i have done it (and can do it again, when needed), complacency that the 3-day egg fast was not a suffering that i wanted to end quickly, character EQ (not easily tempted by food, both keto and non-keto, during the fast).  autophagy or deep cellular cleansing is another intangible NSV i achieved, but it isn’t the result of the egg fast, but of the accompanying 18-6 IF.

so, how much weight did i lose during my 3-day egg fast??

8 lbs — from 199 to 191. 👌

before and after egg fast

what’s next?  stall (again), at 191 lbs for 20 days or more… then break the stall (again).

#ketoOnAndOnAndOn 👌

ketocayo: my first 24-hour fast

OMAD — the first time i encountered the term in the fb group, ketogenic ph (where i was recently added by a friend), i commented, “that’s what we called ‘stuff’ back in HS and college!” the OMAD ‘stuff’ i alluded to was… yes, DAMO.  grass.  MJ.

omad

but OMAD in ketogenic jargon stands for One Meal A Day — the practice of the 24-hour fast. in the 24-hour fast, you eat no solids, but may drink plain water, electrolyte water, coffee, tea, and broth.  today was my first time to try OMAD.

i’ve been regular in doing IF (Intermittent Fasting), another concept associated with keto WOE (Way Of Eating).  (jargon is social currency.  use it to blend in and not be seen or regarded as an outsider.)  i was already practicing a 16-8 IF, before i tried the 24-hour.

16-8 is a 16-hour fast, alternated by an 8-hour loading (eating) window.  during my 16-8 IF, i ate only two meals.  i coined my own term for it — TaMAD (Two Meals A Day).  there is no rule how many meals you can have during the 8-hour loading window — i can only handle two.  so i’ve been doing the 16-8 TaMAD (about 3 weeks) before i tried the 24-hour fast, OMAD.

the 24-hour fast.  the 24-hour ketogenic fast started 2 pm, saturday.  my family was in barrio fiesta celebrating the graduation of my youngest daughter.  order was crispy pata and kare-kare combo, with additional sinampalukang manok and inihaw na liempo.  gorged myself on my favourite knuckles, ligaments and tendons, with some pata meat.  had a couple of cuts of tuwalya (ox tripe) and laman from the kare-kare, of course, with bagoong alamang, with a bite of two of the scanty veggies that went with it.  had a bite or two of inihaw na liempo.  sipped sinampalukan soup and had the behind part of the chicken.

23516227_10210808667801343_1046656641_o

an hour and a half stroll at the mall and an hour travel back home. 

siesta.

then i went for my (un)usual run (at 7 pm), a 40-minute slow jog.  pulse rate was 136 bpm.  i used to run late afternoon around 5 pm.  but when i heard of the ‘fasted run’ i began changing my running program.  i started running in the morning around 6 am.  done it twice already.  the 7 pm run was an alternative to the next morning’s ‘fasted run’.

usual tidying up of the house for the rest of the evening.  late into the night until the wee hours of the morning was spent devouring stuff on hydration, electrolytes, keto flu, etc., from articles, a video, and discussions on various threads in ketogenic ph fb page.  (learning a lot of valuable — crucial — information from the fb group!)  over a cup of BPC.

and as a result of new information gleaned from the evening’s harvest, i took two dashes of himalayan salt orally, to spike my sodium levels — i was feeling kind-a lightheaded and dizzy, and based on my research, there was a good probability that i was experiencing ‘keto flu’ caused by a deficiency in sodium, potassium, or magnesium.

sunday.  i had my morning BPC, with knorr beef broth.  the knorr beef broth (while i haven’t made my own bone broth yet) is also the result of hours of brow-burning about electrolytes and keto flu the night before.  then off to church with my wife, jane, and middle daughter, jikki (who i will soon add to the fb group.)  then back home lunchtime.

broke the fast about 1:30 pm, less than 24 hours.

23483225_1669395016427404_967260059_o

by not completing the 24 hours — did i break the law?  nah!

enjoy KETO WOE.  😋😋

 

eliz and CV

saturday was antithesis: in the morning, we were invited to a birthday breakfast buffet; in the afternoon, we went to a wake.  the birthday, was the 60th birthday celebration of a dear christian friend, eliz ‘maling’ francisco: the wake, the wake of an uncle, dr. cesar vicente san pedro, 87, who died of liver cancer.

there are no ironies — if ever there were — in birthdays.  in deaths there often are.  one of the ironies in deaths is that a death in the family becomes the occasion of happy reunions between siblings, cousins, relatives, and friends who haven’t seen each other in ages.  a death in the family brings us together, and the tragedy of death becomes a comedy of reunions.  an irony.  an irony on a tragedy…

maling is special.  she is one of a few.  she hosted the birthday breakfast buffet largely for her churchmates and us fellow christians (long-time friends) from all over (100-120 persons) — a huge blow-out!  she wanted to celebrate her 60th birthday with people closest to her heart.  the lady loves the Lord, and drives a silver jaguar.

 

at the wake of my uncle, it was a noisy reunion of cousins and close uncles and aunts.  noisy, filled with laughter and animated story-telling.  an irony on a tragedy…

i met CV, a 2nd cousin (son of my mother’s 1st cousin, the departed), the youngest.  i realized that for the past 30 odd years i have never talked to him — not a word — and not even exchanged a handshake greeting in countless clan reunions we’ve seen each other at.  yesterday was our first warm handshake, when i expressed my condolences to him upon our arriving at the wake…

“CV…” i said, “does that stand for cesar vicente, after your dad, cesar, and grand-dad, vicente?”
“his dad’s name is also cesar vicente,” my eldest brother rolly said.
“no, my name is cesar vincent,” CV said.
“ahh, tweaked,” i said…

CV, i learned, was a chef.  a would-have-been doctor like his dad and elder brother, paul, but chose another path — culinary arts.  he’s now the head chef at parq vancouver.  i asked him how he cooks scrambled eggs — gordon ramsey or anthony bourdain — to break the ice.  i said i didn’t like gordon ramsey’s scrambled eggs because they were “masyadong malasado” (too runny).  from then on, it was talk about chinese cuisine — herbs and spices, star anise, cooking wine, chicken powder, soup stock made from chicken, pork, and veal, century eggs mashed in congeee; pho, wansoy; bibimbop, kimchi — asian cuisine — after the ice breaker…

when it was time to go, i bade my cousins, uncle, and aunts goodbye.  i shook CV’s hand.

“at long last,” i said.
“oo nga,” he said.

 

 

nuclear fire spicy noodle challenge

nuclear

you must have heard of the nuclear fire spicy noodle challenge.  but if you haven’t, it’s all over yoochoob.  just type ‘nuclear fire spicy noodle challenge’ in the yoochoob search bar and you’ll get there.

it’s the one featuring the ‘samyang’ brand ‘HOT chicken flavor ramen’ with a ‘2x spicy’ printed on a red package.  the original challenge was (i think) to eat as much spicy hot noodles in the shortest possible time — a race.  but for my purpose, i simplified it to finishing a pack of the spicy hot noodles and posting the video online.

i’ve watched videos where the subjects don’t finish the noodles because they found it too spicy hot.  i’ve also watched videos where the subjects drink water or milk, or eat ice cream to quell the intensifying inferno in their mouths.  of course, there were those vloggers who were trying to be cute, and the crazy ones, whose videos make you smile or laugh for sheer stupidity.  but there are videos where the subjects make it through and finish the entire pack (some even 5 packs!)

my experience.  on the first mouthful, the taste was a mixture of sweet and savoury followed immediately by a burning sensation in my mouth (tongue, cheek, and all).  the next mouthfuls were searing hot, an intense nuclear fire in my mouth.  the only relief i got was in between mouthfuls, when i can momentarily breathe, talk, and be happy i’m still alive!  the next mouthfuls were more incendiary than the ones before it, because the ones before left the inside of my mouth still aflame.  by the fourth mouthful, i have already developed beads of sweat on my forehead and my entire face felt flushed and sweating profusely.  i could hardly manage a smile — game face on.  though the spicy noodles didn’t bring me to tears (as it did some subjects), my mouth was all singedmy cheeks were swelling, and i thought my tongue would fall off!

i did not drink water (which i know worsens the condition), or milk, or eat ice cream to quell the conflagration.  five minutes after i finished the challenge, my mouth was still stinging with spicy heat.

a friend reminded me after watching the video i posted, “isn’t that contrary to keto?  i said, “it’s my cheat day!”

i just issued a challenge to (nominated) two of my facebook friends, gerry munda (one of my best friends in high school.  he found a korean store that sold the samyang 2x spicy and bought a couple of packs.  i asked him to also buy me a couple), and philip cu (a fil-chi friend, a foodie who i know loves spicy hot food, now based in SG).  awaiting their video…

was the challenge worth it?  yes, every mouthful!  😋😋

 

keto: LCHF diet (part 2)

one hard fact of life: to admit you are OBESE.  i am obese, by BMI standards.

i began keto (ketogenic), the low-carb, high-fat, minimal protein (LCHF) diet weighing 235 lbs. with a BMI of 34.7, (it was quite liberating to admit squarely that i am obese).  i had a very good excuse and a license to keep my pot belly — my year-old grandson loved to sit on it when i carry him.  having a pot belly (i duped myself into believing) was a grand dad’s special privilege!

after six weeks into keto, i lost 7 lbs. and now weigh only 228 lbs. with a BMI of 33.7.  it might not be a huge weight loss, but “7 lbs. is 7 lbs.” (according to a doctor-friend that i consult).  and it’s 7 lbs. lost.

i recently suffered a big setback — my allergic cough kicked in.  i wasn’t able to run and do my core strengthening exercises for ten days, these past 10 days.  i have a feeling this had a slight effect on the outcome of my blood chemistry, and (probably) my blood pressure (BP).

i promised myself in keto: LCHF diet (part 1) that i would have my BP checked and get a blood test.  i have done that.  i also promised to undergo a (treadmill) stress test and see my cardiologist.  i haven’t done that, but will do so later.

“i made myself a promise to have my blood pressure checked, to get a blood test for cholesterol, triglycerides, etc… and (if necessary) another one for ketones.  i also need to undergo a (treadmill) stress test, and see my cardiologist.”

22851225_1654565297910376_1333449932_o

apparently, my BP is still high (in the ‘red zone’).  i hope this lowers down in the next six weeks, when i resume my running program.

22850251_1654588564574716_1011723584_o

thankfully, all numbers in my blood chemistry are within range, except for HDL which is slightly below the minimum.  if i had continued with my running and strengthening program, and had not stopped because of my allergic cough, i suppose my HDL and LDL numbers would have reflected better results.  this is according to webMD:

“Increase HDL (“good”) cholesterol levels and decrease LDL (“bad”) cholesterol by getting regular aerobic exerciseExercise also helps relax blood vessels and lowers blood pressure.”

the only problem was i did not get baseline numbers before i went into keto for comparison — to know if my lipid profile improved or what.  i went into keto blind, without any baseline stats.  bloops!  anyway, now i have the numbers to compare with the results of my blood test after six more weeks.

 

it was quite unfortunate that the season for avocado in the philippines (normally from may to september) had already passed before i went into the keto diet.  avocados would have been my best source of good fats, and i love avocados.

my high-fat diet now mainly consists of pork fats, morning and evening doses of VCO (virgin coconut oil), morning and evening bulletproof coffee, and coconut cream based sardines or mackerel.  once-a-week we have salmon (head or belly).  i snack on roasted almonds and (sometimes) peanuts.  i eat lots of vegetables — dark green leafies, especially.  i also practice an eight- to twelve-hour intermittent fasting (IF) regularly; and a high-carb ‘cheat day’ to correct any possible incipient hormonal imbalance.

i have lost at least 7 lbs. doing keto.  i hope to lose more weight in the next six weeks, ending my 12-week keto LCHF program on december 5.  by that time, i expect my BMI to lower, my BP to lower, my total cholesterol to lower, my HDL to go higher and my LDL to lower; and my belly to become flatter for my “after” picture — for ‘keto: LCHF diet (part 3).

i am not hard core… just a street rat.  😋😋

 

 

keto: LCHF diet (part 1)

i am now two weeks into the ketogenic diet (keto), the high-fat, medium-protein, low-carbohydrate (LCHF) diet. 

doing keto primarily for weight loss, but underneath that, to regain my physical fitness.  my BMI (body mass index) places me in the category of ‘obese’ — not simply ‘overweight’ but ‘OBESE’.  my height – 175 cms: my weight – 235 lbs.  an online BMI calculator does the math, if you are interested to know your BMI.

i’ve heard it before — i couldn’t believe it nor think it possible — to limit daily carbohydrate consumption to (an average of) 20 grams.  that would be equivalent to 1/2 cup of rice (or less) in a day — impossible!  but 2 weeks now into keto, i haven’t touched rice, except for a tablespoon or two one night. 

no bread, no potatoes, no noodles, no ice cream, no sweets, and no potato chips or corn chips.  none: total abstinence.  rice, for a filipino like me, is gospel truth — i am now one heretic!

on a macro perspective, your daily food intake must consist of 70% fat, 20% protein, and only 10% carbohydrates.  it isn’t easy to wrap your head around those numbers, especially when number crunching time comes and you try to compute the nutritional information (if available, otherwise consult your online keto references) pertaining to fats, proteins, net carbs… and total calories of all the food you eat in one meal or for the whole day.  not for the faint-hearted!

however, if you are a street rat like me, you’d settle for a wholesale approach to your macros.  consume mostly fats (good fats are best), a little protein, and very minimal carbs.  there’s no stopping me from eating my veggies, but i opt for green leafies and high-fibers with low net carbs (consult your online keto references).

two weeks into the keto diet, here are some general observations i’ve made: 

first few days, the bloating (i always felt bloated) in my belly subsided.  but it wasn’t just my own feeling, my daughter made the observation that my belly no longer appears distended.

i don’t feel hungry and crave for something to eat as i did before — any time of the day.  whenever i got hungry (before) i would pop two to three slices of bread in the oven toaster and smother them with butter, to satisfy the craving; or dig in a bag of corn chips late at night doing work on my computer terminal.  now, i just drink water, bulletproof coffee (black coffee w/1 tbsp butter), or bulletproof turmeric milk (in my case, it’s 1 cup diluted coconut cream w/1 tsp turmeric powder).

not eating carbs (observing the carb limit strictly) did not make me feel weak.  i have a good level of energy.  on my 2nd week, i resumed my afternoon jog.  going into my third week (presently) i started doing planks and core strengthening exercises.  i follow the 12-16 hour cleansing (nighttime fasting) and 8-12 hour building (daytime eating) cycle.  this means that if my last meal was 8 pm, the next meal will be from 8 am to 12 pm.

last observation, for now — my belt has adjusted one hole tighter and a shirt i couldn’t fit in before, i could fit in now (but my belly still bulges a bit).  but, on a similar practical note, for after the next two weeks, i need to fit into my size 36 pants comfortably (i now wear size 38 pants).

i made myself a promise to have my blood pressure checked, to get a blood test for cholesterol, triglycerides, etc… and (if necessary) another one for ketones.  i also need to undergo a (treadmill) stress test, and see my cardiologist.  didn’t have the guts to do it before i went into keto, but i owe it to myself and my family to have the tests done and see my doctor after 4 weeks or so.

i took a “before” picture when i started on keto and recorded my weight.  i will be taking an “after” picture on the 45th and 90th day.  this will be for proper documentation (part 2).