Friday's lunch anchovies with mashed avocado with olives, green onion, and raw sauerkraut. Great low carb high fat on the go meal.

Food prepping for clients.

Just recently start food prepping for clients. Few people in local area. It's a lot easier to say just eat this then why to eat it. So far around 5 people are loving the food. Hoping to add more

soon. 

48 hr fast

 Last week I tried a 48 no food fast. I tried it to test my keto-adapted state. My last meal was Thursday morning at 7am. I ate salmon with guacamole and steamed broccoli with butter. I also consumed a very fat filled blended coffee. For the next 50 hr actually I ate nothing. The only thing other then water I had was black coffee and herbal teas.
 During the fast I felt pretty good. I would say my energy level was down about 15%. The 2 days I worked full days and had plenty of energy. Saturday morning before breaking the fast I tested my blood and urine ketone levels. Blood ketone levels were high at 4.8 and urine levels were high too. I really like doing this 48 hour fast.
 I noticed after the fast my body felt reset. I felt less craving and more controlled eating. I am thinking about doing this once a month or ever two months.

http://www.advocare.com/150270017

Great products here. My good friend Joyce has some great result on a 24 day challenge. 

High fat working.

Eating high fat low carb. Doing minimal exercise. Following Bulletproof diet and Primal blueprint. It's funny how people exercise so much and then continue to eat same diet. They are just treading water, and never getting results you are looking for. Getting in shape is 80% diet and little to do with exercise. Basically doing this routine every day. 2 days a week I Add extra time to planks and more reps to push ups. After workout do 50 squats and 2 sets of pull-ups. One day a week do bicycle sprints. 

Advocare

A good friend of mine tried low carb high fat. She had a hard time with it. Someone got her into advocare 24 day challenge. I'm usually opposed to this way, but results don't lie. Most people find low carb high fat too scary or hard. So my new approach would be to start them on a 24 day challenge. They like to see vitamins and powders with testimonials. Then after some results teach them primalblueprint correct way to eat and exercise. So check these products. http://www.advocare.com/150270017

Pic of my friend. 

Primal Blueprint Certfied Expert

I just finished the Primal Blueprint Certified Expert course. The course was tough and informative. Even though I follow paleo and Bulletproof diet principles already I learned a lot. I will continue to follow all three, but I will focus on Primal Blueprint. I will use all principles and Primal Blueprint laws testing them on my diet and exercise. This will help me get a better feel and understanding to help others. Anyone needing help contact me on social media.

2 Books Recommendations

There are two books I just finished reading. First one is the Bulletproof diet book. I have been following this diet now for 2 years. It is a great book for anyone looking to try a ketogenic/paleo diet. The book filled in the missing info on the principles I already follow. I really liked the recipe section. Most people just drink the coffee, and never bother to try real food recipes. I tried a few recipes and they were great. It really added some new meals to my diet.

 Bulletproof Taco salad
                                                                                                                                                                                                                                                                                  The second book I read was Fitness confidential by Vinnie Tortorich. Little fitness and a lot of good stories. This does give some fitness info, but it's mostly good Vinnie stories. He also teaches low carb with no sugar no grains. Also few workouts a week with cardio and some free weight. This book great on audible cause Vinnie read it himself. 
Both these book are great books to start 2015 with. 

 

Pics

Just wanted to add a few pics of me!

Old pic me 1997

pic taken Dec 2013

pic taken Dec 2014

Saturday Trip to Farmers Market.

 Saturday's Prospect Park NYC Farmers market has become a favorite place. I can get great local organic vegetables. After going there stores vegetables look inferior. There is also great selection of grass fed and pastured meats. My plan would be to make my whole diet come from the foods purchased here. I can eat local organic seasonal diet.

Eastern Parkway Brooklyn New York

Some of the great foods.

Real pastured bacon and grass fed beef liver. 

Starting my very nutritious bone broth. I will consume some of this everyday after its finished.

Here about 20 hours in.

Nice bag of vegetables! In bag is kale, collard greens, leeks, and parsley.

Also started a fresh jar of sauerkraut. I love adding it to mashed avocado. So I get healthy fats and probiotics.

Sugar The Bitter Truth

Great video showing how bad sugar is for you. 

http://youtu.be/dBnniua6-oM

24 hours fasting.

 For 3 weeks in a row on Friday I have fasted. I wake up 4:30 am before work to make a large breakfast. Last Friday I made a 4 egg omelet with 3 slices cheddar cheese. I ate that with large portion of steamed broccoli and butter. Topped that off with a green plantain waffle with butter. The waffle is a paleomom.com green plantain pancake recipe. I want this meal to be high fat and calorie dense. Eating the large meal was no problem. On commute to work I drank a heavy bulletproof coffee. I finished drinking coffee at 7 am. So I planned to go from 7am Friday to 7 am Saturday no food. All day Friday at work I felt great. I feel I might lose 5% to 10% energy and mental clarity during the day. At 10:30 am I drank a black coffee and at 3 pm green tea. I feel the caffeine in these drinks help with fast. Most of the day my stomach actually felt full. No growls or hunger pains. Saturday morning I did Bicycle sprints for 30 minutes. Still in fasted state and energy was good. A little black coffe till 7 am. At 7 am made a lite bulletproof coffee. At this point I was still not really hungry. I started to wonder how many more hours I could go comfortably without eating? I really like the weekly 24 fast. My body definitely leans out during fast. Following the fast I usually to try to overeat. They say under eating followed by overeating stimulates human growth hormone. Also exercising in a fasted state is also beneficial. 

Upgraded Paleo NYC: Sunday Oct 26, 2015

Upgraded Paleo NYC: Sunday Oct 26, 2015:  Good morning all! Great weekend so far. This Friday was another 24 hr fast for me. My second Friday in a row fasting. I consume a large...

Sunday Oct 26, 2015

 Good morning all! Great weekend so far. This Friday was another 24 hr fast for me. My second Friday in a row fasting. I consume a large meal before work. Usually 4 egg and cheese omelet with bacon and sour creme. I added large portion of steamed broccoli and butter. On commute to work drank a Bulletproof coffee. So all in all I finished my food at 7 am. During day had one green tea and black coffee. Both plain no sugar or milk added. The tea and coffee make fast a bit easier. I think the caffeine gives me energy boost. During fast I feel great with very minor energy dip. On Saturday 7am when breaking fast usually do it with Bulletproof coffee. Later in day felt like I consumed so much food. I once heard Art De Vany say on a podcast to under eat a day then follow with a over eating day. This is suppose to stimulate growth hormone production.

 I just got more ketone testing sticks. During week I made a paleo friendly cheesecake. The recipe had very little carbs, but still afraid it might bump me out of ketosis. I have also started green plantains to diet. Sometime I eat them raw for resistant starch. I also add them to a flourless pancake recipe. I take the batter and cook it on a waffle iron. Another great recipe is Mofongo. Take plantains and fry then mash with garlic butter and chopped bacon. Tested ketones Friday morning prior to meal before fast. My reading was 4.9. That is my highest reading so far. Glucose came in at 93. For some reason I thought when ketones were high my glucose would be low? So far not the case. Saturday morning test ketones were 1.3 glucose 81. This confused me again. I figured 24 fast would bump my ketones high. Still good numbers, and in ketosis.

 Past 2 weeks really enjoying  headspace.com for guided meditation. I am currently up to take 15 part. Take 10 usually 10 min long. Take 15 is minutes and works on adding more things. I really tried to up the game. I meditated on lunch breaks in park. This feels great. I removed shoes and socks to touch grass to ground. I have heard a lot about grounding and hoped this would improve experience. I also have a grounding mat I sleep on. Headspace is great app for guided meditation. Real easy and really relaxes you. I know most people think meditation won't work for them. Just start and keep doing it. The changes to you will be not be big at first. Little by little you will enjoy the process. It has taught me to react to situations differently. I am more level headed and relaxed. Today so many people are so angry and anxious. Especially in NYC where I currently live.I will finish take 15, and move to the other series. Definitely go forward meditation will be part of my life.

 I recently added a gratitude app to my routine. I heard this recently on the James Swanick Alpha Male podcast. I have heard about giving gratitude for thing in your life many times before. I have tried it, but never really stuck to it. I am using an ios gratitude app($.99). So far I like it. Just prompt you several times a day to write what you are grateful for. Just one quick sentence. So many times we go through our day just thinking about what we don't have. Using the app you will see how many things you can be grateful for. They don't have to big. Just write anything.

 I am taking the primalblueprint.com certification course. I am trying to get some certs under my belt. Wow this course is harder then I thought. I know most of what the course is teaching. The questions are thoughtful and tricky. Anyone into primal living and wanting to get more from it should try it out. I think I will be attending the Primal Blueprint Seminar Nov 1.

 Two great Ted talks ted.com. First from Melissa Ramos sexyfoodtherapy.com and second from Kirk Parsley. Definitely check these out. Melissa talks about your poop, and how to see if your poop is healthy. Kirk Parsley talks sleep. Both great and entertaining. 

Primal Blueprint Certification.

Currently working on Primal blue print certification. It's a well made course. It's very challenging and informative. I reccomend to anyone who follows primal lifestyle. 

Saturday October 11, 2014

                        

 Morning all!! Another great work week has come and gone. I felt pretty good all week. I tried a few things different to see how I felt. I usually drink Bulletproof coffee as my morning meal. Wednesday tried eating a breakfast of fats and protein. It was 3 eggs omelet and cheese with bacon. On commute to work I drank usual coffee and butter. I have heard that consuming 30 grams of protein 60 minutes after rising is good. Also not eating carbs in first meal will set you up good metabolically for rest of the day. If you start day with carbs you will bring on insulin cycle. This will make you want to eat every 2 to 3 hours. It will make you eat more and crave more carbs. How did it make me feel? Well I feel better just going with bulletproof coffee. I felt a slight energy lose during day. I use to have my first solid food meal at 2 to 3 pm. Now I am eating at 10:30am. I prefer to later time better. I am clear headed and have more energy that way. I will alternate and note difference. Also some how I want to add little carbs to that meal. A few days during week my energy level dropped. I bought a Lindt 90% dark chocolate and a Koboucha and energy level shot up. Wondering how blood sugar is during day. Maybe I will bring meter to work and test when I feel this way.

 The Precison Xtra Glucose Ketone meter is great. Cheap but Ketone sticks are costly. Best place to buy these are from ebay. A box of 10 test strips $35 free shipping. This is the cheapest I can find. I ran out so will be ordering soon.

  I am still working out 3 days a week. Monday and Wednesdays are kettle bell workouts. They roughly take 10 to 15 minutes. I get the workout from 2 dvds. The Extreme Kettlebell Cardio Workout 1 and 2. These dvds are great seven to eight total body workouts that take 8 minutes each. You can string them together as your fitness level increases. Starting with a 15 to 20lb kettle bell is more then enough. Try to finish the whole 44 minute dvd at once is challenging. Lets face it most people join the gym and never go. This is something that can be done at home anytime. There's no excuse! Its 8 minutes. My current ab routine is posted here also. The routine looks easy, but challenging to finish the whole way through. Takes 10 minutes to complete and really strengthens core. Start with first 3 exercises and add them as you can. Saturdays workout still 4 sets 20 deadlifts and quick sprint between sets.  You can get both dvds and kettle bells here.
https://www.onnit.com/?a_aid=bulletproof718

 Meditation has become a nice addition to my routine. I am using the Headspace app. It's great and works on ios and android. Goto headspace.com to sign up. The first 10 session take 10 are free. After that there's a monthly fee. I love it. They are guided meditations thats first take 10 minutes. I usually do them before bed. The speaker is really relaxing with a nice accent. If you want you can repeat the first 10 over before joining.

 Besides meditation I also liked to do hrv. Hrv stands for heart rate variability. When your heart beats 60 times a minute it doesn't beat once a second. It varies and it's suppose to happen. If it doesn't that's not good and you can be over trained or stressed. I use the Emwave 2 device. It's a portable device smaller then a cell phone. It has a wire that clamps to your ear lobe. It measures the spaces between your heart beats. There are indicator lights. Red light your out of coherence, blue light mild coherence, and green light high coherence. It helps balance stress and increase sports performance. I use it in car commuting to work. At first I didn't understand what it was really doing. The longer I use I feel it trains me to deep belly breathe. Most people shallow chest breathe and this isn't optimal. Breathing this way will keep you stressed. Using hrv has taught me how to breathe to calm myself. There are 3 option to using this product. Portable unit, Ios app and wire, or a pc desktop version. Great podcast on hrv at The primal blueprint Oct 7 2014.  All can be purchases here under tech.


 What I learned this week was importance of sunlight and vitamin D. On Bulletproof radio podcast #160 Dave Asprey had on Leanne Venier(@leannevenier). They talked about healing lasers which I want to know more about. Towards end of podcast Leanne said people who avoid sun get cancer more then people who go in sun regularly. Of course avoid sun burns. Sun exposure increases vitamin D levels which rids body of pre-cancerous cells. This effect is for skin cancer and other forms of cancers. Also vitamin d help prevent heart disease. So get regular sun exposure and supplement vitamin d. If you don't know your vitamin d level get tested. Last time I tested mine it was 75.5. You should be over 50.

During week lunch

 During week I have two goto lunches. I feel these lunches keep me into ketosis. One is Trader Joes sardines in olive oil with mashed avocado. I use a whole hass avocado and mash with homemade raw sauerkraut with some sea salt. This meal will hold me to dinner. Second meal is 2 to 3 eggs fried Kerrygold grassfed butter. I have it with bacon and a tbsp creamcheese. Sometimes have these with second lite Bulletproof coffee. Both meals keep me in ketosis and satisfied till dinner. 

Tuesday October 7, 2014

 Past weekend I ate sweat potato and plantains fried in coconut oil on Saturday. Sunday I made waffles with plantains. I followed paleomom.com plantain pancake recipe. The waffles came out great. I figured this would knock me out of ketosis. Test my blood this morning glucose 92 ketone 3.8 blood pressure 98/60/78 I think the blood pressure machine was off. LOL Ketone level was deep. So I either I never got out of ketosis or I go back really quickly. I really feel keto-adapted now.

Past week I tried on Wednesday to eat one large meal the whole day. So after meal I would fast 24 hours to test my fat adapted state. I made it through most of day fine. At 4:30 pm I felt little dip in energy. At no time did I feel hungry. Being no food for 24 hours essentially I protein fasted too. I love to eat, but it felt great not having to get a meal cause it was time to eat. This type of fasting I will incorporate every now and then.

 Today I upped my Unfairadvantage to 2 doses. I will definitely say I feel great. Energy level is even on level all day. On Friday will try again with 2 doses. Also one day will skip a day to test how I feel that way too.

 Currently still listening to all the usual health pod casts. I am really getting the audible book The Rise of Superman. Talks about flow state and how extreme athletes thrive in this zone. A lot of stories about surfing. 2 surfing movies mentions are Chasing Mavericks and Riding Giants. This weekend will try to watch these to get a better feel of these stories.