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About ecb

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    Los Angeles CA
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    kettlebells, hooping, electronic music, synthesizers, programming
  1. aww man that makes me sad. :\ i'll probably still give them a shot just because but my hopes are definitely down. can you recommend a good almond meal bread recipe?
  2. no problem! thanks for the support from you and the rest of the group! fyi been sticking with the diet though not 100% clean. had some sriracha sauce on my lunch the past couple days; wasn't quite as good as i remembered it being. may look for alternatives that are a bit more clean (sugar + preservatives; i think I can get one that just has a bit of added sugar). also tried a small bite of a cupcake and it wasn't particularly tasty. my post-workout fruit and nuts and coconut milk was much more enjoyable. my wife finished a W30 with me and she felt like the cupcake was too busy and she had a stomach ache after eating some of it, so i think we're both going to be avoiding significant sweets for a while.
  3. One follow-up on this; weighed myself this morning and am down to 136; 6 pounds lower than when I started. Again not my intention but nice to see this work in practice in case it's ever something I want to do. My goal weight is probably around 150-155 through adding muscle. That will be a real challenge!
  4. Oh two other things. 1. Stress can definitely fight to derail staying on the W30. Best you can do is plan ahead and find something else to help relieve the stress. 2. Sort of the opposite of #1, I got some very good news where I wanted to celebrate but staying strict W30 made it hard to celebrate with food or drink. Was kind of annoying, but at least I still had my good news.
  5. OK so today is Day 30 so perhaps this is a bit premature, but I figured I'd share my experience, what I learned/gained for myself, and some tips for people who are getting into it or hitting a rough patch. First off, here's my food log so you can get a sense of what I ate: I stuck with it very closely; the only time I went off track was in Seattle when I ate lunch during an interview (Thai food; ate lots of chicken skewers and chicken and broccoli but no sauce) and I had an oyster with hot sauce and I have no idea what was in the sauce. Guessing some sugar, but I really wanted one and it a one-off thing while traveling so I'm at peace with my decision. Other than that I stuck with it and am happy I did. The motivation for doing this for me was to try and control sugar cravings and just see what it would be like to eat this way for a month. Prior to W30 I thought I ate well but was becoming somewhat undisciplined especially at work and buying treats for home after dinner. In terms of what I learned/gained personally: 1. Have not weighed myself but pretty obviously lost weight. Down 1 belt size, best guess is down about 7 lbs. Wasn't something I particularly wanted, but nice to know that this is effective if that ever does become an issue. That plus exercise improved my body composition. 2. In terms of things that improved over the 30 days, the biggest one is a much more steady amount of energy. Way fewer crashes during the day, less real hunger pangs. I rarely get the amount of sleep I really want (ideally 7, typically 6) but I was able to function quite well overall. I'd say more generally I felt better on average. Not miraculously so, but pleasantly so. 3. The hardest thing to work through on the diet was energy during exercise. Definitely didn't feel as strong. Not miserably so, but a bit frustrating. Upping carbs helped, specifically more sweet potatoes with meals. This is something I will have to experiment with post W30. 4. Cravings were not hard to beat. I imagine knowing this is a 30 day experiment helped, but I was pleasantly surprised that I had no burning desire for sweets or other treats. 5. I didn't have any real detox phase; the first couple days I had a couple headaches but after that no problems at all. Overall I would say it was a very positive experience! Some tips and thoughts on making it work: 1. My wife has a ton of food allergies so we already cook pretty much all meals for ourselves. That made the transition a lot easier. There is a lot of cooking/planning involved; more than I was used to. Always have a backup plan for meals. For breakfast I always would keep a frittata around in the fridge that I could heat up and for lunch I'd at least make sure there was a salad and tuna fish available. Even better was to cook up extra food at dinner and eat that over the next couple days. 2. Slow cookers are awesome. Lots of leftovers and can prepare meals while you're away. They're cheap (start around $20) so if you have the space there's little reason not to get one. Especially useful for making lots of leftover protein for breakfast or lunch. 3. Start on a Saturday, Sunday, or Monday if possible. That makes it a lot easier to prepare food and get ahead. 4. Traveling is really challenging. We did 2 weekend trips; one where we just had a fridge the other was a full kitchen. Rotisserie chicken and salad bars are good bets. Lara bars helped a lot, along with nuts and fruit. That will get you through a weekend. If you're traveling for a lot longer you may want to wait til you have the time to dedicate especially if you don't have a kitchen where you're going. 5. Find some healthy snacks. I made up a bunch of nut packets I could take on the go, and at home would eat bananas with almond butter and coconut post-workout quite a bit. Also enjoyed stuffing dates with macadamia nuts. Basically almond butter was my go-to "OMG so hungry need something now!" food. Worked very well. Tried not to over-indulge in it. 6. Bought a vacuum sealer during W30; seems like it will be very useful for packing up extra slow cooker food so you're not eating the same thing multiple days in a row. Finally, what am I going to take away from this/what are my future plans: 1. Overall planning to stick pretty close to this though definitely not exclusively. Ideally I want to keep breakfast and lunch as W30 clean as possible. I likely will try adding in yogurt as I'd really like to have that with some nuts and fruit for breakfast on occasion. Otherwise breakfast and lunch will be like they were during W30. 2. Going to do my best to stay away from sugar snacks except for when they're really special. My guess is that that's what kept my energy more consistent and am more focused on consuming calories that provide something other than only immediate energy. 3. Going to be scientific about adding foods back in to see if there are any real positive or negative effects from each one. Will try to post about my experience here. 4. Will likely try adding quinoa in as a pseudo-grain. Ate it a lot pre-W30 and enjoyed it and want to bring it back on a trial basis. 5. Planning on trying paleo bread rather than familiar wheat bread; specifically these: 6. Going to experiment to see how I can increase energy for exercise while keeping within this general framework. More carbs? More calories? Not sure yet. 7. While I don't have any intentions of cooking with canola oil again, I am not going to outright shun foods that have it as a minor ingredient. For example Whole Foods has a lamb and basil sausage that looks awesome but canola is listed as one of the last ingredients. I would try that since it would be a small proportion of the overall food. Same with this raw whipped garlic I used to buy a lot; canola is a very minor part of it but it's good enough that it's worth it. Same for sugar; if it is listed as an ingredient but total sugars in a serving a minuscule I am not going to avoid it (sriracha sauce has 0g sugar per serving but it is an ingredient and is super tasty, the bacon I used to buy is also 0g/serving but has added cane syrup). Given the choice I'll avoid them, but I don't want minutiae rule my life. If I feel like I'm way off course I'd definitely do another W30 again. 8. Black coffee was totally easy to adapt to. Even instant black coffee. Going to keep with it. That's about it, but I think it's enough.
  6. ecb

    sweet potatoes how-to?

    try melting some coconut manna on it; that's how i had mine with breakfast today.
  7. ecb

    Vanilla Flavoring

    You can also buy pure raw vanilla bean powder; I can't find the one I get at Whole Foods online, but it's similar to this: Only ingredient is vanilla and it is very minimally processed. I've used it in recipies that call for extract and it works perfectly. If your grocery store has a raw food section look for it there either in a small jar or plastic bags. Whole vanilla beans probably taste even better, but this is a lot more convenient and less expensive and a serious upgrade over vanilla extract!
  8. ecb

    Fast/on-the-go breakfast options?

    Fritattas are also good and essentially just the egg bake. They'll keep in the fridge for a few days no problem. That plus some leftover meat or veggies makes a good breakfast. Typically I'll eat a small serving of nuts along with a coffee on the drive to work and then heat up my full breakfast once I get in. I also made up a ground pork hash with root veggies and herbs that's quite good and can be had with leftovers from the night before, or a couple eggs if you've got the time to fry em up. More basically, I think my strategy is to always have a couple cooked meat + veggies options hanging around in the fridge. Usually these are things that I ate for dinner and made extras, though sometimes they were made with breakfast in mind. For example, right now I have the pork hash, some fried coconut crusted chicken, some garlic basil chicken, a salad, and some cooked sweet potatoes in my fridge. I can mix and match as needed when I get up for breakfast and lunch at work, and then replenish with extra food from dinner or something specially made. It's a bit of effort keeping the cooked food stockpile high enough, but it can work. Worst case is that lunch is a salad with tuna and breakfast is nuts, fruit, and maybe a hard boiled egg, but generally speaking I haven't had that much trouble yet.
  9. ecb

    slow cooker pork loin

    Tart is best in all circumstances. Seriously, just my own taste buds talking. I'd go with Granny Smith.
  10. Are you sure? I get that W30 is much different from a normal diet, but my understanding of the results is that they controlled against all of those things to try and only look at how increased protein consumption affects heart health. Is the idea that avoiding those other problematic foods and substituting with W30 fats, no processed sugars, etc counteracts the negative effects from additional animal protein? If there are any good nutrition articles that cover these topics that would be great. Thanks! BTW, actually adding in a more scientifically minded group to the message boards would be a nice addition. I had no idea where to post this particular question.
  11. And just to be clear I'm on day 13 of my W30 and feeling quite good! There are aspects of this diet I hope to keep up with well after the 30 days are done. I am just trying to learn what I can to ensure this is a safe long term way of eating. I really like the idea of using the W30 as a challenge diet to see what removing and slowly adding back in certain potentially problematic foods does to one's body.
  12. Actually the study I linked to seems to be about actual heart incidents rather than cholesterol/biomarkers. I know that that reading isn't a good way to understand overall cardiac health, but looking at heart attacks, strokes, etc is a bit more accurate.
  13. Thanks for the reply. I get your point on the oils not being taken into consideration, but aren't the oils independent from the increase in animal protein? Someone on the high carb/low protein side is just as likely to consume bad vegetable and seed oils as someone on the high protein/low carb side, right? Or is it your suggestion that removing these foods might counteract whatever increase in heart problems that may occur from a high protein diet? As for the quote about animal vs plant protein, I didn't get the impression that they were working from that perspective but rather suggesting that refined carbs are known to be bad pretty much universally for a variety of reasons so they are best avoided.
  14. Agreed definitely. Do any exist? I am not certain what the typical diet from this study would look like compared to the recommendations from W30. Since it is Scandanavia I do wonder if it is fish-heavy or not; would seem likely but hard to say for certain. Also, I am curious to know if following the W30 regimen leads to a better outcome in other important aspects of one's health, and if that balances out any additional risks.
  15. Interesting study and obviously a bit concerning at least when looking beyond a 30 day window. Can anyone offer a good critique for this? How are the recommended fats/protein sources in W30 different/safer than what is likely a part of this more generalized study in Sweden? Was this more general concern addressed in ISWF? Feel free to move is this is not the right place for this topic. Thanks!