What the hell? Why not?: Keto Day 1

Many healthy eating experts recommend going through your kitchen, and getting rid of all the enticing, bad-for-you foods. Luckily, having just moved, and being a single male who doesn’t often go to the grocery store, my fridge and my cupboards were already barren. I figured that Whole Foods was the place most likely to have everything that I was looking for on my shopping list, so I headed north to Evanston this afternoon.

Pretty much everything I purchased goes in the fridge, or at least that’s where I staged it for the sake of the photo. Looks nice, right? Thanks. As you can see if you look closely, I forgot grass-fed butter, which is a staple of any keto diet. Also, I don’t have a frying pan, so there will be a second trip in the near future. I’ll probably also invest in the Bulletproof brand collagen protein powder sometime next week, but that shit’s like $50, so it’ll have to wait.

I’m reluctant to call this Day 1 for a few reasons. First, although I will be eating foods that are strictly within the bounds of the classifier “keto,” I’m not tracking any of my macronutrients today to be sure that I’m getting the percentages that I’m supposed to. Second, I totally railed on a lack of creativity in just titling something Day 1 yesterday. But, ya know… Fuck it.

If you’re at all interested, I put my shopping list (and a couple keto breakfasts I jotted down) at the bottom of this post. I didn’t get everything on it because I felt like I had gotten most of what I was looking for, plus what I did get came out to about $170, which I thought was enough. What I also did was spend a fair amount of time standing in people’s way while I read the nutrition labels of different brands looking for fat content, protein content, carbohydrate content, sugar content, and calories to a lesser extent.

I’m a pretty fit guy and I maintain fairly active lifestyle (walking my dog 3-5 times a day [includes going down and back up 8 flights of stairs], an hour of exercise 4-5 days a week, and I’m on my feet for 8-15 hours 4 days a week at work), so I could pretty reasonably consume 2,900 calories a day, but I don’t wanna, so I’m not gonna. I’ll do closer to 2,000 a day if I can manage it while still hitting all my other markers.

Alright, then! Let’s do this nonsense!

I Also Do Healthy Things: Stretching and Abs

Given how many of my posts are centered around times where I did unhealthy shit, I figured it was time to come clean, and let you all know that I often do healthy things to balance out all those choices. As a matter of fact, I’d go so far as to say that my lifestyle is largely healthy, but that’s just not as entertaining to read or write about. I’m gonna give it a shot, anyway. Maybe some of this will be useful to you other heathens who need a way to counteract all the bad you’re doing to your bodies.

Stretch

This is an important one. I’ve recently taken to stretching for about 15-20 minutes every day, and it’s paid off in terms of my ability to do my job well and continue with my exercise routines. Grab your yoga mat and throw Moving Art on Netflix, and you’re ready to reset your body.

Start with warm ups: exercises that get your body moving, warming up your muscles so that when you do start stretching, you don’t hurt yourself. I start at the top and work my way down: neck rotations, circular shoulder shrugs, arm rotations, toe touches, and leg raises (tuck into chest then kicking your own ass).

Then I run through about 20 different stretches I’ve learned over the past ten years from military training, way-too-thorough online research, and yoga practices. Again, I start at the neck, work down to the arms, then I skip straight to legs, and circle back to my back. When you’re spending hours lifting kegs and crates, stretching your lower back can make a huge difference, and has allowed me to pick up extra shifts when my coworkers peter out. At some point I’ll create a video running through this whole routine (and the other ones), so you can see the whole lineup. Until then, wing it to your heart’s content.

Exercise

I had a bartender say to me once, “You could basically use this job as your workout!” I think that was incredibly misguided. If I didn’t exercise in my off time, I wouldn’t be ready for game time (during service hours at the bar). I wouldn’t be strong enough to lift that last bag of glass-laden garbage into the dumpster at the end of the night. I’d pull muscles straining against kegs. I wouldn’t be able to confidently escort that drunk idiot out of the bar because I’d be too focused on my aching lower back. So, even when I’m sore from the night before, I push myself to get at least a little bit of exercise in aside from the dog walking and wrestling I do on the daily.

What I’ve found most helpful in terms of sticking to a workout schedule is short bursts of heavy activity. Basically, I need to cram a lot in to a short time window, as my schedule is hectic and I’m often tired. So I’ve come up with ab routines and upper body routines that I can do in 15-30 minutes if I’m pushing myself, and I do those 3-4 times a week most weeks.

Abs: I have a routine that I found a couple years ago that I find to be really effective (based largely on what I know about how the body works and how much pain my midsection is in during and after the routine). I’ve modified it to be a little more taxing than the original version, but I’d recommend adjusting the numbers to fit your level of fitness (don’t adjust them too low – push yourself into discomfort for the best results).

30 Crunches > 30 Straight Leg Lifts > 30 Cross-Body Sit-Ups (both sides) > 30 Bicycle Crunches > 1 Minute Side Plank (both sides) > 1 Minute Plank > 30 Super Man Crunches (lay on your stomach and contract your lower back to lift your trunk and legs off the ground).

I allow myself about 30 seconds of rest between each of those exercises. In the beginning (and for the rest of time), focus on your form. Do less repetitions, but do them perfectly, then work your way up in numbers. And of course, remember to breathe – inhale as you release, exhale as you flex. Your lungs take up space in your abdominal cavity, the less air you have in them when you contract your abs, the harder you can contract them.

There you have it. Entry one in the “I Do Healthy Things” category. More to come. Also, I’m considering doing a 30 day keto thing because why the fuck not? Plus 30 day challenges seem to be the most effective way to get me to actually do anything/write about it. Remember that meditation thing? That went well. I should maybe start doing that again, also…

Sitting and Breathing: Day 21

So I flubbed yesterday pretty hardcore. I was on a bit of a time crunch so I thought, “Oh, I’ll just do my meditation on the train on my way to work!” Turns out that isn’t as effective as I’d have liked it to be. Every time I closed my eyes I felt nauseous. Plus I think I’ve had a resistance to meditation for the past couple days due to my emotionality.

My mind has felt like it’s been in a haze of emotion. I feel vaguely stressed by a lot of self-imposed timelines. There’s a long list of Have-To’s that I’ve got running in my head, and I feel the pressure of them all the time.

I have to become a bartender as soon as possible. I have to be more committed to my meditation practice. I have to exercise more often. I have to get myself enrolled in German classes. I have to complete my school application as far in advance as possible. I have to enroll my dog in reactivity classes right away. I have to buy a carpet for the living room. I have to read more. I have to write more. And so on.

Many of those are valid, but they’re all created and fostered by me alone. Really, I don’t have to do any of that, and my life would likely be just fine, but I’ve got it in my head that my happiness is dependent on their completion and it’s been causing me a lot of anxiety lately.

Anyway, I was back to meditating today, and I’m glad I did it. Today’s session was on Lovingkindness (it’s one word in the book, so it’ll be one word here). You start by saying to yourself, May you be safe. May you be happy. May you be healthy. May you live with ease. Then you transfer that attention to others.

The first recipient outside of myself was supposed to be someone for whom I had deep affection, so I chose my dog. Next up was someone that was having a hard time right now. The first object of my attention was an ex and close friend who I know is having a sort of emotional roller coaster of a week (yeah, you), then it moved to a couple friends who have a more perpetually difficult time.

Next up was a person I don’t really know, and I chose that old guy that stands on the corner, and pays zero attention to my dog barking at him. I don’t know that I necessarily harbor animosity toward him, but I will say I’ve been regularly frustrated with him in the past. Come to think of it, I’ve been regularly frustrated with basically everybody who received my Lovingkindness today.

Next was supposed to be someone who I have a hard time hearing, or who I often butt heads with. Per the instructions, I didn’t need to choose someone who the world was at odds with as it would be more challenging, so I chose a softball here and went with my mother (sorry, Mom, but I think you know that I don’t cut you enough slack sometimes, but I love you dearly).

Finally, I was to send Lovingkindness to all beings on earth. May all beings be safe. May all beings be happy. May all beings be healthy. May all beings live with ease. I felt a sort of aura radiating outward from my person. It was as if I was pushing those phrases out of me in every direction as hard as I could. After only a few seconds of this, I felt tired and overwhelmed with sadness. I’m not sure why, exactly, but it happened. I was able to recenter myself by the end of the meditation, but that was an odd combination of jarring and relieving.

I don’t know what a lot of this means, yet. I’m definitely feeling a connection that I hadn’t, but I wouldn’t say that my mind is clearer right now. It feels like I threw a heavy stone of awareness into the pond that is my mind. All of the shit that had collected over the last three decades of my life has been stirred up and it’s floating around in my consciousness haphazardly.

I’m eagerly anticipating the clarity that’ll come when all the dust settles back down on top of the awareness, but it’s cloudy as fuck right now. Constantly moving in every direction that I’m pulled by my Have-To’s probably isn’t helping. I guess we’ll just have to be patient. Gods, do I hate being patient.