kirkor

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  1. ArtFossil liked a post in a topic by kirkor in N'oatmeal   
    Just eat eggs & cauliflower
  2. javajane3 liked a post in a topic by kirkor in Intermittent Fasting?   
    Not to swim upstream, but for posterity's sake because this forum gets searched and archived a lot, I suggest that IF is not expert mode. Not sure about the 90/10 ratio Tom mentions, but if, as SugarCube mentions, one doesn't try to make it an "eating less" affair but rather an "eating less OFTEN" affair, I think great results can happen.
    Yes, hormones regulate when eating per Whole30's recommended timing guidelines, but those hormones also regulate when eating in a regular shortened IF window. There are potential other benefits as well that result from allowing the body to rest in a non-digestive state: certain repair and maintenance processes can take advantage of the respite from metabolizing food.
    The potential issues re: females & fasting are vastly overstated: firstly they are most often associated with too great a caloric deficit, secondly rat studies have poor correlation with human results, and thirdly there are vast numbers of women who enjoy success from a variety of IF protocols.
    My mantra is "Whole30 tells me *what* to eat, IF tell me *when* to eat it". If nuts and dried fruits are begrudgingly accepted as Whole30-legal, I think IF should be too. So much of the stress I see resulting from first attempts at a Whole30 revolves around the a.m. meal, the food on the go, the constant prep & clean ... yes, some of these issues can be solved by batch cooking, and some can be solved by IF as well. Both strategies can be about maintaining a healthy relationship between food and lifestyle.
  3. LisaZ liked a post in a topic by kirkor in Wine: an update and some realizations   
    A forum is a forum, not a blog, so back-and-forth is the way of things.
  4. kirkor liked a post in a topic by Lea Mint in Starting 5/14   
    As a note ladies who don't want to eat until theyget to work, eggs + microwave = scrambled eggs.   Scramble them, put them in for 30 seconds, scramble again and do 30-60 more.  I mix in apple chicken sausage and avocado, eat some fruit and veggies (tomatoes work well) and bam.  Keeps me full! 
    Tessamae salad dressings (always double check) are compliant and I just take it with me when I go places.   The creamy ranch is WONDERFUL.   
  5. ladyshanny liked a post in a topic by kirkor in 2017 Whole9 WholeYear (3rd Annual)   
    Well dang, we all just became such good experts at sleep last month that we slept right through the start of April!

    But this month we've got an important factor to focus on: stress.
    (I was tempted to use capital letters and explanation points, but I didn't, because, you know, I didn't want to stress anyone out )
    Stress management might even be the most important skill we can develop, because it affects every other area of our life.  When we don't manage stress properly, our nutrition efforts can fall flat, our sleep is compromised, relationships suffer, and life just isn't as much fun.
    Great article here: https://chriskresser.com/beyond-paleo-7/
    To reduce the impact of stress, we can address both the amount of stress we're exposed to, and the way we deal with unavoidable stress.
    Avoiding unnecessary stress means learning to say no, limiting arguing, turning off the news, etc.  Dealing with unavoidable stress can occur through reframing, time management, and cultivating acceptance and gratitude. (this is just a snippet from the article, so read the whole thing, and also we'll look at all these different strategies throughout this month.
    And here is why our focus on stress management fits well side-by-side with our focus on sleep:

    https://paleoleap.com/paleo-living-sleep-stress-cycle/
  6. ladyshanny liked a post in a topic by kirkor in 2017 Whole9 WholeYear (3rd Annual)   
    Let's talk about an important component of sleep: WAKING!
    I've got one of those daylight alarm clocks and it's awesome, but it's in San Diego and since I'm in Wyoming right now I'm just using a relatively peaceful musical tone on my cell phone.
    What I want to specifically talk about is waking before one's alarm, and the danger/utility of the snooze button.
    For most of my life, if I ever stirred during the night, or got up to pee, or whatever, I would specifically NOT look at the time. I figured if it was still the middle of the night, ok, fine, but if it was ever on the downhill side towards alarm time, I'd have a harder time getting back to sleep because I'd be worried about getting back to sleep in enough time before the alarm went off.  So I'd end up having crappy "sleep".
    Now, I do tend to look at the time.  If it's a half hour 'til alarm time, I get up.  If it's 30-45 minutes, I do a bit of debate and check in with my body to see if I am still sleepy.  If it's 45+ I go back to sleep since I figure it's enough for most of a sleep cycle.  This usually works, but sometimes I go back to sleep real deep and the alarm hits when I'm real deep in and I wake up groggy, but most of the time it works.  If it's 45+ but I toss and turn, I give it like 2-3 "attempts" and then go ahead and get up.
    This is on my mind this morning because I kinda "half woke" before my alarm, debated to look at the time and/or get up, decided to fall back asleep, and then when my alarm went off if was quite jarring! :-/ I shoulda just got up when I first thought about it.
    And to cap off, let's rap about the snoooooooze button eh?  I would say 75% of the time I don't use it, 20% of the time I hit it once and get up before or at the 2nd alarm, and then 5% of the time I hit it a few times or turn the alarm off (dangerous!).
    Years ago I heard a thing, from I think Bryant Gumbel when he was on Good Morning America, say he never hits snooze and just gets up right away, the rationale being that snooze never helps --- even if you do get back to sleep it's not like it's quality sleep, and then you end up rushed, so it's just fooling yourself that snooze is a good thing.  I try to keep that in mind, but it doesn't always work.
    I've read one technique is to actually practice getting up right away.  During the day or evening, get in to bed and set the alarm for a few minutes.  When the alarm goes off, just out of bed straight away!  This will be easy because you're already technically awake.  But repeating this is supposed to condition you to get up with the alarm.  I've never had a huge alarm problem so I haven't tried it personally, but it seems like a plausible idea.
  7. kirkor liked a post in a topic by Namaste2017 in Getting clear on the WHY   
    On the weekend, my MIL kept asking why I'm doing this, hinting that it's not healthy and that I should be checking my vitals weekly since it's basically Atkins and Atkins is unhealthy and only for losing weight.
    Last night, my husband told me that even though I told him I'm not doing this for the weight, he's asked around and everyone says it's for the weight, that this is the reason people do the Whole 30.  Then he asked me why I'm doing this, since I'm healthy already so saying it's for health doesn't make sense to him either.
    Both of these exchanges bothered me tremendously, and I see now that it is because I didn't have a clear answer for them (or me) as to WHY I'm doing this.  So here is my attempt to sum up why I chose to do a Whole 30, and why on Day 16 I remain committed.  I will come back to this list when I wane in motivation, which is sometimes hourly :-)
    1)  Connecting with my food connects me to the earth and to what is really important for me.  Choosing to eat only whole foods for 30 days nourishes not only my body, but my mind and spirit as well.
    2)  The Whole 30, for me, is a celebration of how far I've come with food.  I have a history of eating disorders (which may explain why my family is concerned), but I do not feel at all that my Whole 30 is about losing weight (which I don't need to do).  It is about celebrating food, eating when I'm hungry and as much as I need to feel satiated, eating lots of fats, and eating animal protein and being ok with that after various failed attempts to become vegetarian when in my heart I knew it just wasn't for me.
    3)  The Whole 30 is about saying YES to me, and kindly being firm with others when they try to tell me what to do (in overt or subtle ways).  I have always been a people-pleaser, and while I already know sugar, white flour and alcohol are not good for me, I often partake because it's the social thing to do or because I know others will feel better if I have something with them (my mom - sweets, my husband - alcohol).  This time is all about ME, and asserting that I don't have to eat or drink things I don't really want to to make others feel better.
    4)  The veggie, protein and fat combo is delicious and satisfying.  I've been trying Whole 30 recipes at home and the whole family loves them.  I have discovered new combinations of foods, new foods altogether, and rediscovered foods that I had overlooked (hello tahini and shredded coconut!)
    5)  I recently made a big decision in my life, choosing to step down from a management job and stay at a more comfortable job in order to have more space and time for myself, my family, and my passions.  Doing the Whole 30 at this time feels like a RESET.  Starting fresh, becoming new again, recommitting to the things that are most important to me.
    6)  It is only 30 days.  I do miss whole grains and the occasional sweet, but I know that soon enough I will be able to partake if I really want to.  Yet it is more than 30 days.  Getting so crystal clear on what my body needs and likes will help me be more conscious of my choices going forward.  I love Melissa's questions around whether to eat something post Whole 30 - something like - Is this a special occasion?  Will it make me feel terrible after?  Do I really want it?  Do I really want it is key for me, and will help me make good food decisions going forward.
    7)  The community.  I love the book, the website, the Forum!  I feel like I've connected with like-minded people who are committed to good food, to taking care of themselves, and to working for something they believe in despite of what others may think.  It's all about tuning in to what is right, and to working with others to help you see that when it is not clear.
    8)  Although I feel I am now a normal eater after many years of eating disorders, I still fall to sugar, white flour and alcohol when I am stressed or depressed, and was falling into that habit again before Whole 30.  The Whole 30 is a good way to just stop those bad habits and remind myself that the short-term pleasure is not worth the lethargy, low mood and negative thoughts that I fall into when I'm back on a daily sugar hit.
    9)  On Day 16, I've hit Tiger Blood.  I feel connected, refreshed, energized, and able to make good decisions about food and life.  Having an experience like this reminds me of what's possible, and that happiness is an inside job.
    10)  Last year I went off anti-depressants, and good food was a big part of that.  Kelly Brogan's book, "A Mind of Your Own" uses food as the first way to reconnect with yourself and heal depression, and her dietary guidelines are very much aligned with Whole 30 - lots of good quality proteins and fat, lots of fruits and veggies, no sugar, flour, alcohol.  When Dr. Brogan works with patients, she has them do a 30 day food reset eliminating grains, legumes, white potatoes (resistant starch), and processed food, so doing this is something I had been thinking about, and I'm already seeing improvements in my mood.
    So there you have it!  My top 10 reasons WHY I'm doing the Whole 30.  I will send this to my hubby :-)
    What about you?  Why are you YOU doing the Whole 30?
    Lots of love,
    Paula
  8. ArtFossil liked a post in a topic by kirkor in Am I Eating Too Much Almond Butter and Lara Bars?   


     
    lol I didn't even have to open the thread to know my answer was going to be "yes" 
  9. ArtFossil liked a post in a topic by kirkor in Am I Eating Too Much Almond Butter and Lara Bars?   


     
    lol I didn't even have to open the thread to know my answer was going to be "yes" 
  10. cottagequeen liked a post in a topic by kirkor in 2017 Whole9 WholeYear (3rd Annual)   
    Our focus for May is "Training and Healthy Movement"
    Training could be full-on exercise like weight training (good list here: http://whole9life.com/2013/04/the-whole9-five-movements-series-part-1-2/) and elliptical machines.  Could be training for a race.  Could be sport-specific stuff like rock climbing or jiu jitsu.
    Healthy movement could be yoga, tai chi, or stretching.  Could be hiking or walking along the beach. Could also be taking the stairs instead of the escalator, or parking further away in a parking lot on purpose.
    Anybody use a Fitbit to monitor daily steps or other metrics?
    I've started running stairs again, and lifting weights as well.  Been since October when I had the car wreck, and it's crazy how capacity diminishes if you don't maintain it.
     

  11. cottagequeen liked a post in a topic by kirkor in 2017 Whole9 WholeYear (3rd Annual)   
    Our focus for May is "Training and Healthy Movement"
    Training could be full-on exercise like weight training (good list here: http://whole9life.com/2013/04/the-whole9-five-movements-series-part-1-2/) and elliptical machines.  Could be training for a race.  Could be sport-specific stuff like rock climbing or jiu jitsu.
    Healthy movement could be yoga, tai chi, or stretching.  Could be hiking or walking along the beach. Could also be taking the stairs instead of the escalator, or parking further away in a parking lot on purpose.
    Anybody use a Fitbit to monitor daily steps or other metrics?
    I've started running stairs again, and lifting weights as well.  Been since October when I had the car wreck, and it's crazy how capacity diminishes if you don't maintain it.
     

  12. ArtFossil liked a post in a topic by kirkor in Am I Eating Too Much Almond Butter and Lara Bars?   


     
    lol I didn't even have to open the thread to know my answer was going to be "yes" 
  13. Cibele liked a post in a topic by kirkor in Green juice   
    Juice in general is not recommended as a standalone beverage. What are the ingredients of this particular juice?
  14. Shenanigans liked a post in a topic by kirkor in Anyone have advice on learning to run?   
    Ya, a gait analysis can be helpful, esp. to make sure you don't have some crazy knock-kneed stride that will torque you up as you start piling on miles.
  15. Ryenday liked a post in a topic by kirkor in Started today - I'm kinda different from most   
    I pretty much always brown my meat before putting it in the crock pot: just sear it in oil and skip the flour dredge, obvs.
  16. Rochelle Baron liked a post in a topic by kirkor in Healthy Fats   
    I don't know if I could make it a full 30 days, but it would be fun for maybe a week to actually try to include the whole list with every meal, since the questions does come up so often 
     
  17. ladyshanny liked a post in a topic by kirkor in Gluten Free Humour   
    Not quite worthy of it's own thread, but check this amazing satire: https://www.mcsweeneys.net/articles/my-fully-optimized-life-allows-me-ample-time-to-optimize-yours#
  18. kirkor liked a post in a topic by JulieP757 in Macadamia Nut Milk   
    What are the ingredients?
     
  19. JulieP757 liked a post in a topic by kirkor in How to do the W30 if you have high cholesterol   
    Your doctor is misinformed.