Dreamstalkerdietadvice
DreamStalker’s Diet and Nutrition Information:
Some Basics about DreamStalker: He currently uses and encourages a “primal diet” (high fat/low carbs). He weighed 325 lbs when diagnosed with OSA in summer of 2006. He started CPAP treatment and his weight dropped under 300 lbs. He followed conventional diet wisdom and eliminated all sugar and fast food junk, along with adopting a low-fat diet of moderate vegetable oils, lean meats, whole grains, fruits and veggies. He lost another 15 to 20 lbs over a 6-month period and then stalled for a year and a half. In early spring of 2009 he went on a “paleolithic” low-fat diet of lean meats, veggies, nuts, and berries and lost another 20 lbs over a 6-month period. In September 2009, he went on a “primal” high-fat diet of meats and veggies and eliminated pro-inflammatory omega-6 vegetable oils, backed off on nuts and berries, and added high doses of anti-inflammatory omega-3 fish oil, saturated animal fats, plus vitamin D3 and mineral supplements, and has since lost over 30 lbs over a 3-month period. He also takes one tbsp of coconut oil as a supplement daily and a small square of 75% dark chocolate and a couple of almonds .
Below are several DreamStalker posts, in which he lists numerous resources that he uses (blogs, websites, books), as well as dietary and nutrition advice he follows.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol#p437675
A high-fat diet does not necessarily mean a high-protein diet (Google Dr. Kwasniewski's Optimal Diet for calculating minimum protein requirements). Furthermore, good sources of complete protein can be acquired from eggs and whey and seafood if you are ok with that. Red meat is still recommended even if only very occasionally. The important thing with high fat diet is that it be good quality sourced fats. This means avoiding high omega-6 vegetable oils and sticking with organic unrefined monounsaturated (olive oil … avoid cooking with it though) and organic sourced dairy/animal fats (ie. grass fed/free range animals). Coconut oil should be the choice for sautéing (although I eat a table-spoon every morning as a supplement … along with a square of 75% dark chocolate). Finally, lots of high fiber veggies and easy on the fruits (I have temporarily eliminated fruits but will bring them back in moderation late this year).
What finally turned me into a diet research-aholic was when I got myself a glucose meter and learned that a so-called “healthy” cup of thick-cut organic oatmeal cooked w/ low-fat milk would spike my blood sugar the same as a Krispy Kreme doughnut w/ high-fat milk. I discovered that ALL carbs (except fructose which still converts directly to fat) turn into glucose and ALL excess glucose turns into triglyceride fats. The strong CVD/obesity/diabetes correlation to carbs nailed the coffin shut for me (pun intended).
Supplements to consider in reducing bad LDL include niacin, omega-3 fish oil, and vitamin D3. I use 750 mg Slo-Niacin w/evening meal. I do 1 table-spoon each of Carlson’s Cod Liver Oil w/ D3 and Carlson’s Fish Oil each morning and also each evening. I take 4,000 IU of D3 each morning and 2,000 at night...
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=15#p438174
…Glycemic load is irrelevant for people who are insulin resistant. It is more about total carbs going into glucose. Most obese people are insulin resistant and therefore the total net carbs (digestible caloric carbs excluding fiber) is what I meant by ALL carbs. Yes ALL carbs (except fructose which nonetheless is directly converted to cholesterol by liver) turn into glucose … ALL of them. After that, any glucose not used (in energy expenditure or glycogen replenishment) within about an hour of digestion returns to the liver to be converted into cholesterol (trigs loaded onto an LDL) and transported to adipocytes (fat cells) for storage. So in the end, for obese people or even non-obese people with insulin resistance, carbs (including oatmeal and legumes and whole grains) elevate blood sugar which then requires elevated insulin to normalize blood sugar (leading to chronic hyperinsulinemia and preventing metabolism of fat from storage). This in turn leads to further obesity, which then also leads to added leptin resistance which then promotes chronic hunger (usually for more carbs -- ie. addiction) and a metabolic reduction via thyroid and adreanal hormone disregulation. In other words, hormones get totally screwed up. That is what is amiss for 2/3 of the US population.
Broccoli (1 cup < 3 g net carbs) and its related high-fiber non-starchy vegetables have “very” much lower total net carbs than: oatmeal (1 cup cooked > 20 g net carbs), legumes(1 cup cooked > 25 g net carbs), or whole grains (1 slice truly whole grain bread > 25 g net carbs), rice (1 cup cooked > 40 g net carbs).
By using a glucose meter on myself in early part of last year, I learned that “it’s the carbs stupid!”. Eat broccoli and/or non-starchy high-fiber vegetables and post-prandial glucose remains under 100 … eat oatmeal, whole grains, or legumes and glucose would go up over 150 … that is what I meant by ALL carbs (the starch loaded ones as well as any sugar laden ones).
I began my journey weighing in at 325 lbs when diagnosed with OSA in summer of 2006 with trig numbers equal to my weight, HDL in low 20s, and LDL between 200 and 250. CPAP treatment got me back just under 300 lbs. I cleaned up my diet as prescribed by conventional health wisdom and eliminated all sugar and fast food junk … adopting the low-fat diet of moderate vegetable oils, lean meats, whole grains, fruits and veggies. I lost another 15 to 20 lbs over a 6-month period and then stalled for a year and a half. After being enlightened about the stupidity of carbs last year, I went on a “paleolithic” low-fat diet of lean meats, veggies, nuts, and berries in early spring of 2009 and lost another 20 lbs over a 6-month period. My trigs went down to low 90s, HDL up to mid 30s, and LDL down to upper 60s (but I was still on low-dose statins). In mid-September I got over my dietary fat-phobia and went on “primal” high-fat diet of meats and veggies and eliminated pro-inflammatory omega-6 vegetable oils, backed off on nuts and berries, and added high doses of anti-inflammatory omega-3 fish oil and saturated animal fats plus vitamin D3 and mineral supplements and have since lost over 30 lbs over a 3-month period. My trigs remained in low 90s, HDL went up to low 40s, and LDL went back up to low 100s (but I was sans statins). Statins lower all LDL regardless of whether it is bad CVD inducing or harmless subtypes. My doc is curious and encouraged about my approach and at my December visit asked me to maintain my current primal high-fat diet through March when he will order me a comprehensive blood lipid analysis (Berkeley cholesterol test) to determine if the rise in LDL was of the harmless or harmful subtypes. My ultimate blood lipid goals are to get my trigs/HDL/LDL values into the 60s/60s/60s range. I really do think I have my health under control and my doc is monitoring closely.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=30#p439031
Here is a list of the ones I try to keep up with:
Nephropal http://nephropal.blogspot.com/
Cooling Inflammation http://coolinginflammation.blogspot.com/
Whole Health Source http://wholehealthsource.blogspot.com/
Heart Scan Blog http://www.heartscanblog.blogspot.com/
Hyperlipid http://high-fat-nutrition.blogspot.com/
Primal Wisdom http://donmatesz.blogspot.com/
Animal Pharm http://drbganimalpharm.blogspot.com/
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=30#p439112
Here is an interesting YouTube video about the evils of sugar ... about 1.5 hours long but fairly convincing for anyone who still consumes sugar or fructose. https://www.youtube.com/watch?v=dBnniua6-oM
Here are a couple blogs I left out in my list above ...
Mark's Daily Apple http://www.marksdailyapple.com/
and
Dr. Eades Blog http://www.proteinpower.com/drmike/
Also from the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=30#p439112
Paleolithic and primal diets are often confused as bing interchangeable. They are very similar except that paleolithic is low-fat and primal is high-fat ... otherwise the same. Both are low-carb and both are based on non-grain organic sourced foods. There are some idiots out there publishing for major media corporations (like Time Magazine and others) that primal diet is a "raw" meat diet (FALSE) ... they are idiots or they are propagandists paid by the large grain corporations.
For Primal Diet ... check out :
Primal Blueprint http://www.marksdailyapple.com/primal-blueprint-101/
and
Primal Body-Primal Mind Blog http://www.primalbody-primalmind.com/
For Paleolithic Diet .... check out :
The Paleo Diet http://www.thepaleodiet.com/
Also from the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=30#p439112
Here is a discussion at Eade's blog about the low-to-no efficacy of statins in preventing CVD mortality ...
http://www.proteinpower.com/drmike/cardiovascular-disease/the-statinator-paradox/
When balanced against the risk side effects of statins, are they really worth taking?
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=45#p439237
[List of DreamStalker’s Recommended books:]
Well I'm admittedly biased towards what is working for me which is low-carb.
1) Primal Blueprint by Mark Sisson - very well written and organized, easy to understand. and quite convincingly backed up with science references. 2) Primal Body-Primal Mind by Nora Gedgoudas - not as well organized but much more detail to fill in generalized info in Sisson's book. 3) Rapid Fat Loss by Lyle McDonald - very straight forward to the point how to lose fat quickly and efficiently ... not for sustained maintenance though. 4) Body By Science by Doug McGuff and John Little - focused more on exercise and compliments Sisson's book.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=45#p439315
[Muse-Inc’s Comments:] Muse-Inc wrote: DreamOn, for newbies to this way of eating, I like both Atkins' and the doctors Eades' books, esp Eades' The Protein Power Life Plan.
Super simple overview with no carb counting: - Eliminate grains (DS stated why) - Berries only and in small portions (they provide a big nutritional wallop) dessert: raspberries with real whipped cream...yum! I eat tangerines for the fresh vitamin C complex but only 1/day and as part of a meal. - Cheesecake made with Splenda is extraordinary - Organic (or pasture raised) meats if you can afford it - Healthy saturated fats (olive, avocado, coconut, palm, butter KerryGold if you can afford it, it's from pastured cows) hey you can saute again in coconut oil (I use Spectrum Organic Refined), don't heat olive oil - Drop all veggie oils to help re-align the omega 3:omega 6 fatty acid ratio as it's fabulous for the brain & body - Low-carb veggies (the ones with lots of fiber) steamed and topped with butter - Beans in small amts, lentils are tasty & so are chickpeas (garbanzos) - Find a good multiple and take it religiously - Increase your vitamin D, take a walk in sunshine or take supplements - Exercise even if just a bit in the beginning because it reduces insulin resistance and active muscle is more metabolically active, i.e., it burns more calories - Get enough sleep
There's a South Beach diet pullout in the 1/18/10 issue of First for Women...lots of good recipes (he uses veggies oils ugh & too much carb but it's a start). Tried the Lemon Vanilla Ricotta Souffle...yum!
PS The standard American diet (SAD) consists of 300+ grams of carb/day; those of us low carbing are eating a whole lot less. [End of Muse-Inc’s comments]
I agree with Muse's suggestions for "lifelong maintenance of healthy weight" as well as the book suggestions.
If you want to "lose weight" however, temporarily avoiding legumes and all fruits may be a better approach. Everyone has a different sensitivity to carbs so the best thing to do is to get yourself a glucose meter and find out if the amount of legumes you are considering to eat cause elevated glucose (> 100 mg/dL within 1 hr of eating them), which will indicate elevated insulin, which means no fat loss. Fruits and sugar substitutes (splenda, stevia, sugar alcohols, etc.), you should also avoid as they will not elevate blood sugar glucose but they will still elevate insulin ... so it is best to avoid if trying to lose weight. For me, I had to temporarily eliminate all of them. Once I attain my optimal body composition weight, I may gradually bring back sparing amounts of legumes and fruits.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=60#p439410
Oxidized oils are significant contributors to systemic inflammation (just one of several reasons fast food fries are so unhealthy). My EV Olive oil is never heated (marinades and salads only).
Cook only with coconut oil (except I don't use refined - I use cold pressed virgin oil) and ghee (clarified butter sourced from organic grass-fed milk cows) and bacon fat/drippings (from organic uncured bacon). It is important to use best quality oils/fats.
I also take coconut oil as supplement daily ... one tbsp with small square of 75% dark chocolate and a couple of almonds ... like all natural healthy almond joy.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=75#p439700
I used to be a carb addict. There were times when I thought I could never go without pizza, tortillas, chips, rice, beans, pizza, french fries, bread, beer, did I mention pizza?
When I finally went cold-turkey last year, I felt like I had gone on the longest college alcohol and drug binge ever. First week I had headaches, nasuea, the shakes, body aches, fatigue, irritability ... a lot like going without CPAP actually. Take time off from work if you have to and do it as a vacation.
Anyway, by middle of the second week, things began to get better and by end of that second week, all was back to normal ... except for the mental part. That is because everywhere you turn there are carbs. Everywhere. I was at the Walgreens pharmacy just the other day and half the isles were stuffed with carbs ... cases of soda, juice, candy, chips, crackers, cookies, and every junk food you could think of. And this is a pharmacy where people are supposed to go buy stuff to heal and be healthy again. Same with your local grocers .... 85% to 90% of the stuff they sell at the local grocer is carbs. Check out the Butterball deli-slice turkey breast next time, carbs, modified starch and sugar, in turkey breast.
To get out of the carb-fatigue rut you have to suffer a bit to overcome the physical addiction to carbs. Then the tough part is the mental part ... after a while you can eventually get to a point that seeing all those carbs everywhere you turn becomes like seeing fat people everywhere you trun. They are everywhere too. There are sick people everywhere. That is when you say to yourself, I don't want to be sick like them. I have another path in life I wish to follow.
Shop the perimeter of the grocery store(s) -- produce, meat, and dairy sections (venture into the inner isles only for spices and healthy oils and non-edible supplies)... try to go to organic grocers or local farmers markets. Learn to cook/prepare your own meals and not eat out at all. When I cook or prepare salads or steamed veggies, I do enough for 2, 3, or 4 meals and eat leftovers half the time.
Like with CPAP treatment, to change your way of life can seem daunting, but as you know, it can be done.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=90#p440469
...Your fat cells produce leptin which is supposed to signal to your hypothalamus (a very primitive part of your brain that also controls adreanals and thyroid) when they are full. However, the signals do not make contact because the leptin receptors of your hypothalamus are glycated (a sugar tar-like substance that prevents the leptin from connecting to the receptors ... and glycation is also thought to be the cause of Alzheimer's btw). So your brain thinks you are starving and need to top off your fat stores and promptly convinces you that you are hungry, specifically for carby comfort food that the liver can quickly turn into fat for storage. More carbs elevate insulin to pack on the fat and also creates more glycation. It becomes a vicious cycle.
I actually did some genetic testing. As a half-breed, my paternal ancestory is from the Mediterranean Levant ~ 10,000 yrs ago and my maternal traces back to pre-Clovis American over 15,000 yrs ago. From the Levant, my paternal ancestors then migrated west to Spain where they then got on boats to cross the Atlantic and conquer my maternal ancestors for their gold (some things never change eh?). I did my testing through the National Geographic "Genographic Project" ... a cool project.
Anyway, to stop the vicious cycle, you have to stop the carbs and give your body a chance to heal itself.
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48117&st=0&sk=t&sd=a&hilit=ot+cholesterol&start=90#p440848
For the dietary phat phobes, here is a peer reviewed study that just came out yesterday and may ease your mind ...
http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1
and link to credentials ...
http://www.chori.org/Principal_Investigators/Krauss_Ronald/krauss_overview.html
From the post: http://www.cpaptalk.com/viewtopic.php?f=1&t=48343&st=0&sk=t&sd=a&start=45#p441027
... I would urge you…to get a copy of "Dr. Berstein's Diabetes Solution" as he provides a great easy to understand discussion on this subject as well as others important to diabetics. ...
He has some of the chapters available online for free here -
http://www.diabetes-book.com/readit.shtml
DreamStalker's recommendations on Gary Taubes:
Video: Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology
Condensed summary of Taubes' book, 'Good Calories, Bad Calories':
http://higher-thought.net/wp-content/uploads/Notes-to-Good-Calories-Bad-Calories.pdf