jmcbn

Moderators
  • Content count

    7020
  • Joined

  • Last visited

  • Days Won

    155

Reputation Activity

  1. SugarcubeOD liked a post in a topic by jmcbn in Day 5 bloated still   
    Ok, so first off you're only on day 5 and there is always a period of adjustment with any change in diet.
    You've mentioned a lot of what you've always done, so what is it that has changed for you?
    Secondly there are a number of veg that you've mentioned that are high FODMAP, conatining types of sugars that some people struggle to properly digest - are yu eating more veg than usual, even if it's the same veg that you've always eaten? Are you eating any new veg?

    Shooting from the hip things that cause bloat would be:
    Cruciferous veg
    Raw veg
    Raw cruciferous veg
    High FODMAP veg (& if they're raw AND cruciferous too then ouchy!!)  - think onion, celery, garlic, avocado, sweet potato especially...
    Nuts
    Dried Fruit
    Fruit in general
    Iced water
    Sparkling water
    Coconut milk

    Again though, you're on day 5, and this is a 30day program - IMHO right now you're body is going through a period of adjusment.
     
  2. MeadowLily liked a post in a topic by jmcbn in Ketones   
    'Fat adapted' means that the body can switch efficiently from burning glucose to burning fat as and when required - the recommended four hour window between meals is encouraged because that's when the body usually starts to need some form of fuel, and if it knows how to effectively burn fat then you won't get that 'hangry' feeling and you may be able to go as long as 8hrs without food (although we don't encourage that, especially for those new to eating this way!!)
    Nutritional ketosis (aka keto) on the other hand is when the body is in a metabolic state where the liver produces ketones, which can be used as energy.
    So when carbs/glucose intake is restricted the liver doesn't completely break down fat but rather uses it to produce ketones. When ketones are produced faster than the body uses them there is a build up of them in the blood and this is refered to as ketosis.
    Like the exogenous ketone supplements there has been very little research into the long term effects of remaining in nutritional ketosis - especially on women, and even more especially in women in the pre/peri/post menopausal age bracket. But there is a lot of evidence out there to suggest that it greatly impacts the female hormones & in turn fertility. I've also had personal experience of women who found themselves to be insulin resistant when trying to come out of long term ketosis, so something else to bear in mind...
    Hope this helps 
     
  3. MeadowLily liked a post in a topic by jmcbn in Ketones   
    No. Fat adaptation does not necessarily result in a low enough level of the glucose to result in the liver producing the ketones. Fat adaptation means the body will burn glucose AND fat, depending on what's available. It can take around two weeks for the body to become fat adapted when eating with that aim.
    Nutritional ketosis does not happen over night, so one day of low carb eating will not result in the production of ketones. It's a metabolic state and not something you can switch off & on from one day to the next.

    Insulin resistance in ketosis is thought to happen to preserve glucose for the brain, which needs some small level of glucose to function. It's a physiological adaptation and as such it can take time for the body to adjust to higher levels of glucose in the diet when they are re-introduced.
  4. Sara Cameron-Ragazzo liked a post in a topic by jmcbn in August 7th Start Date   
    Have you been keeping a food log? If you could post a few days of what you have been eating we can certainly take a look and see if there's anything you might want/need to tweak...

    Regarding breakfast you really don't have to eat eggs, like ever. I'm not currently doing a Whole30 but to an outsider it might look that way - this morning I had leftover sweet & sour chicken, and I have also been known to have curries, salads, burgers, stews & all kinds of things. If you're dreading the eggs find something else., just don't skip breakfast - it truly is the most important meal as it sets the tone for the rest of the day.

    Re the Tiger Blood - day 11 is probably a little early in my experience, but are you eating oily fish? If not then dig in 
  5. Heidi Staddon liked a post in a topic by jmcbn in Pre and Post Workout Meal Planning   
    You don't want fat post WO, and personally I don't do the starchy veg either. The starchy veg was thought to have speeded up the muscle protein synthesis by causing a spike in insulin, but research has shown recently that it's not actually necessary, and provided you're eating enough starchy veg on a daily basis you should be replacing muscle glycogen effectively anyway.
    So portable lean protein options - egg whites, roast chicken, drained tuna (in spring water), pork chop.....
    I'd aim to leave about 30mins between postWO and your next meal.
    Hope this helps.
  6. Heidi Staddon liked a post in a topic by jmcbn in Pre and Post Workout Meal Planning   
    Just in addition to what SUgarcube has said above I'd add that the postWO meal can be eaten literally as soon as you're done training. I usually eat mine in the changing rooms when I'm grabbing my bag/before I jump into the shower - then I eat my next meal once I'm showered.
    Since postWO is for protein muscle synthesis without it you may find you start to struggle to recover. Combining it with another meal defeats the purpose as the fat in the template meal will slow down digestion, and therefore absorption of nutrients, preventing protein muscle synthesis, and skipping the fat & making your postWO meal larger won't keep provide satiety leaving you more likely to want to snack.....
     
  7. Eating better liked a post in a topic by jmcbn in Ghee / Clarified Butter from Trader Joe's has milk in it????   
    Without seeing the ingredients list I'm guessing they have to state that it may contain milk for those with a serious allergy. The milk solids are removed during the clarification process, but trace amounts may remain.
  8. Emma/Baileys liked a post in a topic by jmcbn in Bare Fruit   
    Yeah, ANY type of commercially prepared chips are now out for your Whole30, as of April 1st this year.
  9. misshannah liked a post in a topic by jmcbn in What did you have for supper last night?   
    Last night was a mixed pork & beef meatloaf on a bed of savoy cabbage, soup leeks & celery, with cranberries all braised in ghee with ginger & turmeric, a small side of roasted beets, and a half an avocado.
    Tonight will be peppered mackerel with cold potato & bacon salad, chopped red onions, baby plum tomatoes & some pickled red cabbage.
    Both washed down with home made black grape Booch.
  10. Amb_Bomer liked a post in a topic by jmcbn in Weight loss stall after Whole30   
    There are 90 almonds in one cup of almond flour - that's a lorra lorra nuts...!!

    Here's an interesting read on almond flour & why eating it on a regular basis might hamper your results.
  11. jiffylush liked a post in a topic by jmcbn in Intermittent Fasting?   
    This may not be a popular opinion here, but whilst IF works remarkably well for some (healthy males for the most part), for others who look on it as another diet (or a trendy way to restrict calories) it can become just another incarnation of over restriction and/or binge eating, except on a daily basis.

    Strive for hormonal balance and steady blood sugar before attempting IF.
  12. RandiW liked a post in a topic by jmcbn in Is it possible I cut something out that my body needs?   
    Ok, so over and above the fats you're using to cook with you're only adding fat to your meals occasionally?
    Are you salting your food?
    Have you noticed the headaches are maybe worse on days that you eat white potatoes?
  13. RandiW liked a post in a topic by jmcbn in Is it possible I cut something out that my body needs?   
    You don't mention fat of any kind in what you've listed above other than the nuts which you say you've now removed.
    What fats are you eating?
  14. purplepadres liked a post in a topic by jmcbn in lichen sclerosis?   
    Hey @foursimplewords - I'm pretty sure you know how the forum works by now...
    As you know the best way to search is via Google, but even with a forum search I came up with the following hits:
     
  15. purplepadres liked a post in a topic by jmcbn in lichen sclerosis?   
    Hey @foursimplewords - I'm pretty sure you know how the forum works by now...
    As you know the best way to search is via Google, but even with a forum search I came up with the following hits:
     
  16. purplepadres liked a post in a topic by jmcbn in lichen sclerosis?   
    Hey @foursimplewords - I'm pretty sure you know how the forum works by now...
    As you know the best way to search is via Google, but even with a forum search I came up with the following hits:
     
  17. MeadowLily liked a post in a topic by jmcbn in Post-Whole 30 Recommendations for Ectomorphs   
    I'm a certified nutritionist (although ladyshanny might have forgotten as I haven't been around the forums much lately!) and my first request from clients is ALWAYS a food diary - it's impossible to suggest changes unless we know exactly HOW you were eating, as even compliant meals can prevent fat adaptation depending on their composition - and if you think you weren't fat adapted in 45 days then I'd bet good money that this is what was to blame. I'd wonder if you weren't tinkering on the edge of ketosis initially (which is not the aim here) but never quite made it there - which would definitely have had an effect on training/overall mood etc  - and then prevented fat adaptation with the increased carb intake just as ladyshanny suggested.... That's just a hunch though based on what you've said.
    Often the focus is on recommending people go low carb, high fat for energy... then when that doesn't work it's more carbs.... but how was your protein intake? It could be that your work outs suffered & your weight dropped because you weren't providing your muscles with enough protein to recover/repair/grow and so the muscle you had was being burned off.
    Just a thought.
     
  18. LindaS liked a post in a topic by jmcbn in Night leg cramps??   
    Potassium, magnesium & sodium will all prevent cramping. Much of the western world is magnesium deficient so a magnesium supplement wouldn't go amiss - you can get a combi one with added calcium if you're not eating things like salmon or sardines with the bones in, or dark leafy greens like collards, spinach & kale regularly too. Natural Calm original is the favoured one around these parts, but a decent magnesium citrate, a transdermal spray, or even epsom salt baths work equally well.
    Bananas & avocado are great sources of potassium, and you should be salting all of your food as sodium intake can drop by up to 70% when switching from SAD to a whole food diet.
    Hope this helps 
  19. Freddy liked a post in a topic by jmcbn in Pre/Post-Workout Meal Suggestions?   
    Fruit & fat aren't actually recommended postWO... the fat because it slows down absorption of the nutrients thereby preventing protein muscle synthesis, and the fruit becasue it replenishes liver glycogen rather than muscle glycogen.
    I always find roast chicken the easiest - I can cut it up into bite sized pieces & throw it in a tupperware and I'm good to go. It's palatable at any temperature, has a relatively neutral flavour and is easily digested.
    With the eggs you could eat the yolk for preWO and save the whites for after....
  20. Gudrun liked a post in a topic by jmcbn in BACON in UK help needed   
     
    Hi @EmmaW30
    Bacon is actually pretty easy to find in the UK in most major supermarkets - just be sure to NOT go for a maple cured type. Smoked or plain should both be fine. Remember that nitrates are fine for Whole30 purposes, it's the sulphites/sulphates that are out. You'll probably find it easier to go for a back bacon rather than streaky.
    I'd mention brand names but I'm in Ireland and our supermarket bacon is always from local suppliers so there'd be no point.
    You can also get decent (& generally nitrate free) bacon from your local butcher/farm shops.
    Hope this helps.
  21. Zenobia42 liked a post in a topic by jmcbn in MCT Oil   
    Yes, this is fine - although if you're planning on drinking BPC this should NOT replace any of your meals, and your butter obviously needs to be clarified.
     
  22. Zenobia42 liked a post in a topic by jmcbn in MCT Oil   
    Yup, it's fine when taken in this way.
  23. JessicaLynne liked a post in a topic by jmcbn in Am I doing this right?   
    Hey @JessicaLynne @ welcome to Whole30!
    Firstly, not everyone experiences all of the expected 'side effects' as listed in the book/timeline. It depends very much on your diet & state of health preWhole30. I'd just take it as a bonus and be grateful...!!
    Secondly fat is your friend. The human brain is 60% fat so it stands to reason that we should be feeding it fat, not refined carbs, for brain health. Eating healthy fats is good for your mood, provides energy, and transports all those fat soluble vitamins around the body. Much of the fat you use for cooking will stay in the pan, or be divided up between portions if you're cooking in bulk, so don't be afraid to add more to your plate. It's hard to over-eat fat due to the satiety that it provides.
    Lastly, eating potato/sweet potato is perfectly fine. Eating potato/sweet potato every day is also perfectly fine. Eating it at every meal maybe not so much. Provided you are eating a wide variety of colours & types of veg there is absolutely no reason to fear the humble spud - unless you have problems with blood sugar, or particularly sedentary - in which case you should maybe consider limiting your consumption of potato/sweet potato to every other day.
    Hope this helps!
  24. Jessica Britz liked a post in a topic by jmcbn in MCT   
    Yes, provided there are no off plan ingredients in the pwder this is fine.
  25. SugarcubeOD liked a post in a topic by jmcbn in Day 10   
    Again, you've not really given specific info on veg. Raw veg can be problematic, as can cruciferous veg (cauliflower, broccoli, brussel srpouts, cabbage etc), if it's raw AND cruciferous then that's a double whammy.... then you've high FODMAP veg, some of which ALSO fall into the cruciferous category....
    You definitely need to be adding more - and different - fats. The oil you use for cooking pretty much stays in the pan, or is divided out between meals. Nuts are fine when eaten in moderation, but they contain inflammatory omega 6 fatty acids, so when eaten in volume (more often than a closed handful every other day) they can be hard on the gut, which will lead to bloating. How about some home made mayo? Avocado? Ghee/clarified butter? Coconut milk? Compliant bacon...? Olives? there are LOTS of options... Fat provides energy so don't skimp on it!
    You haven't mentioned fruit at all in your breakdown above, and yet you said you snack on it throughout the day. Even the naturally occurring sugars in fruit will sap energy as they cause spikes & dips in blood sugar when eaten on their own. If you're eating more than the recommended 0-2 servings, and you're eating it on it's own then I'd definitely work on changing that. Also, if you DO have a leaky gut then those sugars will be wreaking havoc as they are often malabsorped...
    Hope this helps.