Physibeth

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  1. Like
    Physibeth got a reaction from Saturn in What A Serving of Eggs Looks Like   
     
    You most certainly can. Also remember that you can't always trust your hunger signals while things adjust. But if you just can't eat anymore saving it and eating it as a mini meal is a great option. Your body will adjust.
  2. Like
    Physibeth got a reaction from ktgasper in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  3. Like
    Physibeth got a reaction from AngelEyz in What A Serving of Eggs Looks Like   
    We as moderators see a lot of confusion around here on what constitutes a serving of eggs when eggs are your primary protein source. We tell you as many as you can hold in your hand without dropping but I still don't think people actually try this. So I thought I'd post a visual for you folks. It would be fun if other people added their own pictures too. Try the experiment.
     
    Context - I'm 5'4" female and these are large eggs.
     
     

  4. Like
    Physibeth got a reaction from AngelEyz in What A Serving of Eggs Looks Like   
    We as moderators see a lot of confusion around here on what constitutes a serving of eggs when eggs are your primary protein source. We tell you as many as you can hold in your hand without dropping but I still don't think people actually try this. So I thought I'd post a visual for you folks. It would be fun if other people added their own pictures too. Try the experiment.
     
    Context - I'm 5'4" female and these are large eggs.
     
     

  5. Like
    Physibeth got a reaction from ktgasper in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  6. Like
    Physibeth got a reaction from NoMoreCrunchyCravings in Failed Mayo 101   
    Before you give up maybe give this one a try. 
     
    The only time I've had it fail on me was when I had the blender on too high a setting. You want to use the lowest possible setting.
  7. Like
    Physibeth got a reaction from AngelEyz in What A Serving of Eggs Looks Like   
    We as moderators see a lot of confusion around here on what constitutes a serving of eggs when eggs are your primary protein source. We tell you as many as you can hold in your hand without dropping but I still don't think people actually try this. So I thought I'd post a visual for you folks. It would be fun if other people added their own pictures too. Try the experiment.
     
    Context - I'm 5'4" female and these are large eggs.
     
     

  8. Like
    Physibeth reacted to jmcbn in Why does this seem so stressful?!   
    Some times a feeling of lack of digestion is just that - malabsorption.
    You're pretty heavy on sweet potatoes, avocadoes & coconut milk, all of which are high FODMAP and can be difficult to digest - I'd cut back on those for a day or two to see how you go - the improvement is usually fairly instant.
    I know one of our members recommended that you up your starchy veg - some people just don't do well with this... I made the suggestion below and I still stand by it - starch need only make an appearance in your menu once a day, otherwise you can rely on the other foods listed for your anxiety, and add in more non starchy veg as Physibeth suggested:
     
    For the anxiety try & include foods naturally high in trytophan & serotonin in your food rotation - oily fish, oysters, turkey, white potatoes, mushrooms, walnuts & bananas are all good for starters as they are natural mood enhancers.   You could also take a magnesium supplement if you are not already doing so - this acts as a muscle relaxant & aids sleep as well as keeping things moving in the bathroom department, plus the vast majority of us are magnesium deficient anyways as modern farming techniques deplete the magnesium in the soil.   Also, try holding any starchy veg back until meal 3 - there is lots of anecdotal evidence that this also aids sleep.
  9. Like
    Physibeth got a reaction from Barfygarfy in 2nd whole 30 and gained weight   
     
    From what I've read I think adding the gentle walking can't hurt and if you do it outside on a lovely day can do wonders for your stress level. At 5'5" and 150 lbs I wouldn't be so concerned with weight loss. Change your mind set to fat loss/muscle gain. Lifting heavy weights is important and has all sorts of benefits so definitely keep up with that. For all other activity focus on things you enjoy. I love to dance so I take dance classes. Be gentle with it with bursts of energy from time to time. Does that make sense?
  10. Like
    Physibeth reacted to jmcbn in Day 2 and Just Not Hungry - Ever... At All!   
    Don't feel bad about yourself - many, many people who come here have been doing exactly the same thing. But you're here to do something about it, right? And that's the first step in making amends with your body.

    For now I don't think you can trust your hunger signals, so stick with the template, three times a day - the first meal (and this is really important in your case) within an hour of wakening - and as I said before eat as much of your meal as you can, then wrap up the remainder to eat as soon as you feel able. Before you know it you'll be looking for breakfast on wakening.

    This too will pass.
  11. Like
    Physibeth got a reaction from ktgasper in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  12. Like
    Physibeth got a reaction from ktgasper in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  13. Like
    Physibeth got a reaction from pjena in Jen's Post W30 Log   
    Do or do not. There is no try.    
  14. Like
    Physibeth got a reaction from ktgasper in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  15. Like
    Physibeth reacted to SugarcubeOD in 2nd whole 30 and gained weight   
    A pound of muscle weighs the same as a pound of fat... the difference is that a pound of muscle is denser and takes up less space than a pound of fat which is fluffy and takes up more space. This is why the scale is a useless measurement tool because you could have started at XX weight and end up at the same XX weight but your clothes fit differently etc... because you traded the fat for muscle but the actual weight stays the same...
  16. Like
    Physibeth got a reaction from praxisproject in Tacos   
    Have your fixings on top of a lovely salad maybe with some homemade plantain chips. It doesn't have to be hold able to be delicious.
  17. Like
    Physibeth got a reaction from Float4days in Starting On March 28th!   
    The best way to kill the sugar dragon is to not feed it. So focus on savory foods especially when you have a sugar craving. This takes some discipline but its definitely doable.
     
    On the eating all the things. This is usually a response to not eating enough at least for me. When I focus on restriction and my willpower fades and my stress gets the better of me I eat all the things. Focus on eating 3 template meals a day, feeling satisfied for 4-5 hours between meals, and focusing on all the foods you can have not on the ones you can't will go a long way in combating this. I will say the biggest thing that this style of eating has done for me is reduced my binge eating tendencies about 99% 
     
    You can do it!
  18. Like
    Physibeth got a reaction from Tom Denham in Rabbit poos   
    It's very hard to give advice without more details about what you have been eating and drinking. Lots of things can affect his. 
  19. Like
    Physibeth reacted to SugarcubeOD in Day 18...and sweet treats still sound good!   
    It does say you won't be controlled by food anymore but I don't think that means that miraculously any cravings you've ever had will go away. I understand it to mean that you know how food affects you and you can make informed decisions about what you eat, so food doesn't control you... you might WANT that cupcake everytime you see it, but you are going to decide when it's worth it and when it isn't. That's not being controlled by your food. The ability to make informed and thoughtful decisions about what you put in your mouth is I think what food freedom and not being controlled by food is... not that you'll never crave another snickers bar again.
  20. Like
    Physibeth reacted to SugarcubeOD in Alcohol and Bread and Bonking   
    After your Whole30, you can make bread and pasta and whatever you like.  It's not acceptable for the Whole30 in any form.  For kids however, because they don't (usually) have the same emotional ties to food we do, if they can tolerate it, you can make them paleo pancakes and bread but wheat and other grains are still out.
     
    For breakfast, can he have dinner leftovers? Is it fish and eggs or nothing? Are you pescatarian?  I wouldn't eat fish for breakfast either but I just ate green beans, mushrooms, sundried tomato and chicken with olives.
  21. Like
    Physibeth reacted to JillC in Alcohol and Bread and Bonking   
    Wow, thank you so so much everyone. This is all so fascinating and helpful. Thanks especially to the moderator for taking the time to go through all the issues with me. Okay, I already understand it better. Onto Day 12! Many many thanks.
  22. Like
    Physibeth reacted to jmcbn in Alcohol and Bread and Bonking   
    Shannon has given you some great & thorough advice above, and the manifestos cover most issues you queried, however I would just add that knowing the vineyard, & the vintage etc does not deter from the fact that alcohol is a toxin, and when you drink it your body focuses purely on banishing the toxin and does not therefore process ANY food that you eat alongside said alcohol until said alcohol is gone, meaning that for the most part ANY food you eat alongside the alcohol will be stored as fat - and this is regardless of the calorie content of the alcohol or the food involved.
    With regard to the bread/pasta again the manifesto covers most issues, however a serving of bread (according to current nutritional guidelines) is one slice. So by having a sandwich you are already having double the recommendation, plus your filling. A serving of pasta (or rice, corn, quinoa, buckwheat etc) is fist sized - NOT the bowlful often served up in the typical western home, again plus meat/toppings/sauces/cheese.
     
  23. Like
    Physibeth reacted to ShannonM816 in Alcohol and Bread and Bonking   
    For the whys of the program, your best source is really to find a copy of It Starts With Food -- it goes into the science of why they recommend what they recommend. You may be able to find a copy at your local library if you don't want to buy it, but I'd highly recommend it. There are other books like Wheat Belly and Grain Brain that talk about why grains specifically can be bad, but I'd start with ISWF.  For just a basic overview on these two topics, try the Grain Manifesto and the Alcohol Manifesto. 
     
    You'd also be surprised by the number of people who have eaten grains all their lives and thought they were fine with it, only to do a Whole30, start feeling a whole lot better, and then discover during reintroductions that grains were a big part of what was making them feel less than optimal before. They can cause digestive issues for some people, but many people also find that grains negatively affect their mood or make their blood sugar levels erratic. The point of Whole30 really is to figure out how you, personally, feel best. You may be able to eat some grains sometimes and not have any problems, or you may find that if you eat even a little bit of them and feel bloated or tired or irritable.
     
     
    Now onto your food.  Actually, first, let me say that it's really common to have less than stellar workouts for the first week or two of a Whole30. You're trying to get your body to go from primarily relying on carbs for quick, easy energy, to burning fat more easily, and it can take some time for that to happen. That said, the sugar shakes thing is not something that should be happening and is probably a sign you need to eat more.
     
    Have you seen the meal template? 
     
    For every meal, have :
    1-2 palm-sized portions of protein (length, width, and depth of your palm), or if eggs are your only protein, have as many whole eggs as you can hold in your hand. That's probably 3-4. 1-2 thumb-sized portions of fat, or a heaping handful of olives or coconut flakes, or a half to a whole avocado, or occasionally a closed handful of nuts or seeds. Cooking fat often stays in the pan and isn't consumed, so go ahead and add more. 1-3 cups of vegetables, more than that if you're just having raw leafy green stuff because they pack down to nothing as you eat them and just don't really stay with you as well. occasionally, have some fruit -- limit it to not more than two fist-sized servings a day, always with a meal and not on its own. Fruit is totally optional, you never have to have any. Most people feel best if they include a fist-sized serving of starchy vegetable each day, and some people need more, especially people who are active, who are prone to anxiety or depression, or women who are nursing, pregnant, or in the week or so leading up to their period. I'd also say that as someone who needs to not lose weight, starchy vegetables are more calorie-dense than other vegetables, so even if none of the other reasons point to you needing more, you may want to try having more and see how you feel.
     
    Don't forget to salt your food, too -- when you're not having processed foods, your salt intake can go way down, and we do need some salt in our diets, so salt things as much as they need to taste good. Sometimes lack of salt can cause blood pressure drops which can lead to dizziness or weakness.
     
    So, taking all of that into account, for breakfast try having 3-4 eggs for protein (if you don't want that many, have some eggs plus some other protein -- leftovers or sausage maybe). Your sweet potato cakes are okay, but instead of the chia pudding, add some other vegetables, and be sure to add fat in addition to what you've cooked your food in -- have some avocado or olives or make some mayo to dip your sweet potato cakes in. 
     
    For lunch, how huge a salad are we talking, and what was in it? I see you had zucchini on the side, but you can also add denser vegetables to your salad in addition to leafy green stuff, if you're not already. Try some beets in it, or jicama, bell peppers, radishes, snap peas -- just make sure it's really a good, hearty salad. And be sure you add some fat. Diced avocado or sliced olives in it, plus some dressing. And remember that the template lists a range for protein as well -- if one palm-sized portion of chicken isn't enough, have more than that. It's okay. 
     
    Instead of the smoothie or the Larabar, if you're hungry between meals, have a mini meal of protein, fat, and vegetables. Hard boiled eggs are easy to keep on hand, or just leftovers, or cans or pouches of tuna or salmon. You can find premade guacamole that's compliant if you look -- I know some varieties of Wholly Guacamole brand are okay. Those would be handy to keep around for a fat source, or packs of olives. If all else fails, just drizzle olive oil on whatever meat and vegetables you're eating. The reasoning behind this is that smoothies and Larabars can both cause temporary blood sugar spikes, but then you'll have a drop in a little while -- eating more balanced meals/mini meals that contain a mix of all three macronutrients (protein, fat, carbs) keeps that from happening, and when your blood sugar is more stable, you're less likely to be suddenly tired or to feel the need to snack more later.
     
    Pre-workout, have some protein and fat. Post-workout have lean protein and starchy vegetables very soon after your workout (here's some explanation of why).  Both of these are in addition to your other meals. Of the two, post-workout is most important, so don't skip it. 
     
    You may find this article about keeping weight on during a Whole30 helpful as well.
  24. Like
    Physibeth reacted to Mrs.Mathias in I'm eating dairy....anyone else?   
    I used to eat Greek yogurt every morning for breakfast, with fresh fruit and granola. Every morning. Because I loved it, and it was delicious and high in protein. Never questioned it. I was curious as to what I was going to do when I did a W30, and not have yogurt. I enjoyed cheese from time to time, but Greek yogurt was a staple.
     
    I started my W30 on 2/22/16, and was surprised to find I didn't actually need the dairy. In fact, as it turns out, dairy causes bloating and gas for me. So... it has become one of those things I continue to avoid. I will eat it if something presents itself (like outstanding ice cream), but for the most part, we're done. Same for grains and legumes.
     
    Good luck, Gem. What worked for me was knowing that all the food I eat is a conscious choice.
  25. Like
    Physibeth reacted to laura_juggles in Protein powders   
     
    While your prepping the rest of your food, could you put eggs and veggies into the oven for an egg bake or egg muffins? Then all you have to do is warm them in the morning...less active time than making a smoothie. Or hard boiled eggs and blended vegetable soup. Both are super easy to eat on the go and will get you closer to a template meal than a smoothie. 
     
    Part of the problem with smoothies is that they tend to be a *ton* of sugar, even with the protein added. There's also no added fat in your ingredients list...does that smoothie keep you full and satisfied for 4-5 hours?