Kelly Frankson DOT COM

A lot of people are confused by the term “ketosis.” You may read that it is a “dangerous state” for the body, and it does sound abnormal to be “in ketosis.” But ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of the it gets converted more or less directly to ATP. (Remember high school biology? This is the “energy molecule.”) But ketones are also produced as part of the process.

When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones (acetoacetate and ß-hydroxybutyrate) are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. But there is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath (sometimes causing a distinct breath odor).There is an assumption that if a body is burning a lot of fat for energy, it must not be getting “enough” glucose. However, there is no indication, from studying people on reduced carbohydrate diets, that this is the case (though there is usually a short period of adjustment — less than a week, in most cases). Although it’s true that our bodies can’t break fat down into glucose (though, interestingly, they easily use glucose to make fat), our bodies can convert some of the protein we eat into glucose. Indeed, this works well for people who don’t tolerate a lot of sugar, because this conversion happens slowly so it doesn’t spike blood glucose.

A dangerous condition called ketoacidosis can develop in those with type 1 diabetes, and it is sometimes confused with normal ketosis. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin. Even most people with type 2 diabetes who inject insulin usually produce enough insulin of their own to prevent ketoacidosis.

For a more scientific definition of what its all about check out:  http://en.wikipedia.org/wiki/Ketosis

So here’s the scoop:

Flew in to Edmonton yesterday,

Lost 1 kg on the plane, ended up weighing in at 57.02 (I needed to be under 58.0 so had lots of room to spare).

First attempt snatch was a beautiful 55kg.  Second attempt was 58kg and I thought I did it, but they called it unsucessful (apparently my left elbow was slow locking out). But it was kind of funny because when they called it unsucessful I threw the bar down and the clamps broke so they had to replace them which bought me some time before my third attempt which was a very pretty and sucessful 58kg (a new competition PB)

Clean and Jerks were pretty ugly (ribs sinking in and back not staying tight), but had three sucessful lifts at 70kg, 75kg, 78kgs (again a new Personal Best)

So I totaled 135 which was good enough to win the 58kg weight class and qualify for nationals which are in Quebec May 18th.  So all and all a pretty good day!

I text messaged my coach (who couldnt come because BC weightlifting has no money and he would have had to take time off work and pay his own way) and his reply was:  congrats, I’m proud of you, see you Monday night at SFU-we got some work to do before nationals!

So crossfit will need to wait a little while longer…

But I could definitely get used to this competiting thing.  Never had an andreline rush quite like it!

After the Port Alberni competition I wasnt hungry at all.  But now Its like food is going right through me and I can’t stop eating!

and thats that!  Got a banquet to go to tonight and then I fly home at 11am tomorrow.

I found this really cool article that breaks down the Glycemic Index in “plain language”. Check it out:

The glycemic index (GI) rates carbohydrate foods on how quickly blood sugar / glucose levels increase in the 2 - 3 hours after eating as the carbs are converted into glucose. Generally fat or protein doesn’t increase glucose levels.

Eating higher GI foods produces a rapid increase in blood glucose levels, triggering the pancreas to produces insulin. Insulin causes the body’s muscle & liver cells to attempt to store the excess glucose. Imagine insulin as a shuttle, moving glucose from just digested foods into storage. If the digestive system is pumping glucose into the blood stream quicker than insulin can move it into the muscles/liver or glucose stays high too long, the body will convert the excess glucose into fat.

Eating lower GI foods produces slower glucose raise, little insulin & fat storage, even if you have eaten high fat content foods!

How is the GI or GL of a food determined?

• Test foods are fed to volunteers in portions that contain 50g of available carbs, excluding fiber.
• The glucose / insulin response over the next 2 - 3 hours is measured.
• The result is calculated as a % of the value for the reference food, usually white bread.

Researchers measured the GI of over 300 foods & found many surprises. For example, baked potatoes (GI=121) rated almost as high as white sugar (GI=142). Who would eat a baked potato sized serving of white sugar & think it was doing you any good?The Glycemic Load (GL) is somewhat different as it is based on the active carb content of a normal serve of the food and thus is more relavant to meal planning. The total GL of a meal should be 3,000 or less from the long term Nurses Study.GL = GI * active carbs in the serve.

Are there Other Important Diet Considerations?The GI/ GL isn’t the only criteria when selecting foods as the total amount of carbs, amount & type of fat, fiber & protein are all important. Don’t eat more carbs than your need, as the number of grams times the GI is what is important.We should minimize eating saturated / trans fat & eat more fiber. Fats from cold-water fish, olive & flax oil are beneficial.Cooking, processing & age all effect a food’s GI. In under-ripe bananas (GI=43), 85% of the carbs are starch, changing to sugar as the banana ripens (GI=74). The GI of wheat, maize & oats increases, from whole grains (low GI), cracked grains, coarse flour, to fine flour (high GI) due to smaller particle size, which helps rapid digestion & glucose raise.Pizza keeps glucose up longer than any other food. Researchers compared a pizza meal with a control meal that included high GI foods & found the initial glucose increase was similar. But, for the pizza meal, glucose was still high even after 4-5 hours.

RICE

Rice can have a high GI (36 - 128). The important factor is the ratio of amylose to amylopectin. Low amylose rice (Calrose) is the highest. Basmati, a long grain fragrant rice & Doongara, a new variety, have medium GI’s because of their high amylose. Sweet has no amylose, makes the best sauces / gravies & is used in Asian restaurants. Long-grain has the highest amylose & short-grain the lowest. Rice is also brown (low GI) or white (high GI). Brown long-grain has the lowest GI.

Rice rated lowest to highest:

• Long grain
• Medium grain
• Short grain
• Sweet, Sticky & Waxy.

POTATOESThe Pontiac with its pink skin, low starch & a GI=80, stands out. The link between starch & GI’s is strong. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI.

Potatoes rated lowest to highest:

• Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac.
• Long White. White Rose, Round White, Eastern, California, Canada, Delaware, Irish Cobbler, Katahdin, Kennebec, Long Island, Maine, Superior & Yellow Finn
• Russet, Arcadia, Burbank & Idaho.

High Fructose Corn Syrup & MaltodextrinHigh fructose corn syrup is endemic in processed foods. Fructose is not high fructose corn syrup, which is a mix of 50% fructose & 50% glucose with a high GI=89. Maltodextrin, used in many prepared foods, has an even higher GI=137.

ENERGY BARS

Using high GI Foods & Drinks (Energy Bars, Energy Drinks) is usually NOT a good idea as the high insulin spikes produced can STOP fat being drawn from the fat cells to supply the bodies energy needs. If you don’t use ALL of the glucose produced, you will put on fat & teach your body NOT to use stored fat for energy. SNICKERS ARE MUCH BETTER (GI=51).

I also found this interactive spreadsheet where you can determine your glycemic load of each meal. Check it out:

http://optimalhealth.cia.com.au/GlycemicLoad.xls

I’m finally healthy again and training is back on track just in time to be head out to Edmonton for Western Canadians (I fly out Friday morning and compete on Saturday).  And just in the nick of time, guess what just arrived in the mail…

I was secretly hoping it wouldnt come in time for westerns-what a shame it would have been if I had to compete in short and a tank top again :)  But the singlet came and it fits, however it makes my waist look really small and my quads look HUGE.  Can’t say it is my favorite outfit, but if it leads to a 62kg snatch and 80kg clean and jerk, Im sure I could get used to it! 

Since the last guide went up there have been several good questions emailed to me so I have incorporated the answers as well as expanded explanations as to why and why not to do certain things in the attached document.

 Let me know what you think and keep the questions comming!

healthy-eating-kept-simple.doc 

 Kel