missmary

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  1. Like
    missmary got a reaction from Selcazare in It's been 3 weeks and I've seen NO CHANGE =(   
    ok, there are lots of sources out there to tell you what body fat percentage is "healthy." You just picked the one that has a pretty low range...and that's totally your call and your choice, you just might find out that 22% it too low for you once you get there.
    With your further description I'm even more convinced that chronic cardio is playing a big part in this (cortisol, etc.), so you may find better results once you've met your half-marathon goal and moved on.
    In the meantime, play around with the meal template a little more: more veggies, more protein, less fruit and nuts/nut butters might help.
  2. Like
    missmary got a reaction from Selcazare in Day 2....already tired of being in my kitchen   
     
    Why aren't you doing this now? I live alone and often make something like bison chili with butternut squash and then eat it for a bunch of meals before I make something else. On the whole30 you can have leftovers from your one-pot meal for breakfast, lunch and dinner. If you want to get fancy at breakfast, fry an egg to put on top.
  3. Like
    missmary got a reaction from CE Munson in Day 21 and feeling very frustrated   
    I'm sorry, because I know you don't want to hear this, but here it is: the whole30 is not a magic weight loss plan. There isn't one of those. If you feel the way you used to eat is ideal, and don't see any reason to change it, why did you? The fact is, you are feeling better. Are you feeling better enough to keep you following the whole30 long enough to find the magic people talk about? You get to decide.
    One thing to think about: 21 days is a tiny amount of time. It took me seven months (one whole 30, 6 months of virtually whole 30 and mid-way through my second whole 30) before I felt the "tiger blood" people talk about. I can tell you it was totally totally worth it.
  4. Like
    missmary got a reaction from tacolicious in I gained weight on Whole30, What to do now?   
    All good advice above. The thing that sticks out for me, though, is your size: you wear a small or extra small in clothes, but still feel you need to lose weight. Why? Do you hope to become an extra-extra small? why? I would do some hard thinking about goals here. If the idea of the number 150 seems "too high" to you, but you look great and have lots of energy weighing that amount, maybe that idea is the thing to shift, not the weight.
  5. Like
    missmary got a reaction from SweetEnough in Kombucha Makers Unite; Where to ask and be answered   
    Ok, so if we are sharing....picked up this lovely jar tonight, now to be patient and wait a week so my batches can be properly staggered (oolong batch started yesterday, cherry/ginger and strawberry/lime on second ferment). Cat for scale.
     

  6. Like
    missmary got a reaction from LLavender in Severe Lactose Intolerance post Whole-30   
    The sensitivity isn't new. Here's how it works: you continued to eat dairy day after day, week after week. You were sensitive to it, but your body developed a thick mucosal lining in your stomach and intestines to protect you from it. Your system was irritated and inflamed, but symptoms were less dramatic and more constant so you didn't notice them. When you stopped eating dairy, your body shed that mucous and inflammation, and you got used to feeling subtly better, so effects from dairy were much stronger when reintroduced. This is exactly why we do this 30-day elimination. You now know that you have a strong sensitivity to dairy, so you can avoid it and feel good. Awesome!
  7. Like
    missmary got a reaction from Joslyn in Kombucha Makers Unite; Where to ask and be answered   
    Hello kombucha friends! I made my first scoby from GT's plain and it worked just fine. BUT if yours doesn't work, kb, I'm happy to share . Oh and for the record: fav flavor so far is blueberry/lemon/ginger...although blackberry/lemon was pretty awesome.
  8. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  9. Like
    missmary got a reaction from Ginsky in Chicken broth/stock vs. bone broth   
    Sorry, slw600 but it's not just semantics. To make bone broth, the bones need to be cooked low and slow for a long time...usually with some vinegar (just a little, like 1/4 cup per stock pot) to help draw out minerals. Typical chicken and beef stock that you can purchase is most likely NOT bone broth. Commercially produced stuff won't have the mineral content, so it won't have the health benefits.
  10. Like
    missmary got a reaction from Steph the Desert Rat in Type 1 Diabetes and Exercise   
    I can't offer advices on managing diabetes, for sure, but I did want to chime in here and say that the whole30 is NOT a "low-carb" diet. If you know you do better with more carbs, include more approved carbs; veggies in general, but especially starchy ones: sweet potato, winter squash, carrot, beets, plantain, etc.
     
    The general workout nutrition recommendation is for protein and fat beforehand, and protein and starchy carbs afterwards--could be worth a try to see if it works for you?
  11. Like
    missmary got a reaction from Bellmaestra in Need Help with Vegetables- A Picky Eater   
    I make this comment often, but nobody has said this on this thread, so I will put it out there one more time: being a picky eater is a choice. Choose not to be picky. Stop telling yourself you are picky. Start being curious about the flavor of vegetables and give yourself a chance to taste them without advance judgment. This is a mental shift and it is so so worth it.
     
    Also, keep in mind that your tastes will change as you get older and especially after you have been doing the whole30 for a while. Veggies will start to taste sweeter and more flavorful. Give it time and keep trying them.
  12. Like
    missmary got a reaction from Bellmaestra in Need Help with Vegetables- A Picky Eater   
    I make this comment often, but nobody has said this on this thread, so I will put it out there one more time: being a picky eater is a choice. Choose not to be picky. Stop telling yourself you are picky. Start being curious about the flavor of vegetables and give yourself a chance to taste them without advance judgment. This is a mental shift and it is so so worth it.
     
    Also, keep in mind that your tastes will change as you get older and especially after you have been doing the whole30 for a while. Veggies will start to taste sweeter and more flavorful. Give it time and keep trying them.
  13. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  14. Like
    missmary got a reaction from LisaZ in Bad Breath/Taste   
    Its unlikely that you are in ketosis if you are eating veggies. One possible culprit is heavy metal detox. This will happen through your teeth/mouth and yes, it does go away after a while (although for now be happy the heavy metals are exiting your system!). One thing that really helps is oil pulling. I know, it sounds weird, but do this: take a spoonful of coconut oil (not huge) and hold it in your mouth. Once it melts, start swishing it through your teeth and back and forth. Swish it around your mouth for a minute or so? I never could stand it for very long. When you are done, spit it into the trash (it will clog your sink) and rinse once more with water. The oil binds to any heavy metals in your mouth, and coconut oil in particular is antibacterial (meaning this should help even if this is something other than heavy metal detox), anyway, win win. worth a try?
    For the record, FYI: my teeth/mouth has never been healthier since I started the whole30, like noticed by my hygenist healthier, so there is hope.
  15. Like
    missmary got a reaction from gabby15 in Kombucha Makers Unite; Where to ask and be answered   
    I've done it by getting fresh ginger juice from the juice bar at the co-op but sometimes I cheat a little bit (don't tell the whole30 police!) and use prepackaged ginger/lemon/honey stuff (ginger soother from ginger people). One small bottle split evenly over about 2 gallons of kombucha. Add in whatever berries. Close it up tight and leave it on the counter for up to a week before refrigerating. I used to do 48-hours for second ferment, but it really does get better around day 5 or so. From what I'm told, less air (fill to tippy top), more time, and more sugar during second ferment means bubbles might be possible? I never seem to get bubbles.
  16. Like
    missmary got a reaction from marianned in Pre/Post-Workout Meal Suggestions?   
     
    The recommendation for pre-workout is fat and protien, no carbs, so skip the banana at breakfast for sure. Post-workout you should have carbs and protein (no fat) so the sweet potato is fine, but add some real lean protein like chicken breast instead of an egg or almonds.
  17. Like
    missmary got a reaction from marianned in Pre/Post-Workout Meal Suggestions?   
    The ideal approach would be to eat the post-WO immediately after your workout, with meal#1 coming soon after. For me that means eating some protein at the gym right after, then sauna/shower/dress/walk to work, then meal #1. For a long time I combined post-WO and meal #1, but that meant I didn't eat until about an hour postWO, not quick enough for the recommendations, so I'm trying it this way.
  18. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  19. Like
    missmary got a reaction from Kaleidoscope in Pre/Post-Workout Meal Suggestions?   
     
    yup. better a starchy veg than a fruit, but praxis project is right: if you must have fruit post-WO, go for a banana. What you are looking for is less fructose/more glucose although (bananas are about half and half glucose/fructose, which is high glucose for a fruit), to be honest, the reasons are escaping me at the moment. It has to do with how the various forms of sugar are processed in the liver or not processed in the liver, as the case may be.
     
    EDIT. thank you pub med: we conclude that fructose is a poor nutritional precursor for rapid glycogen restoration in muscle after exercise, but that both glucose and fructose promote rapid accumulation of glycogen in the liver
     
    YES. because fructose has to go through the liver first, it doesn't get to the muscles as quickly as glucose so you don't recover as well. 
  20. Like
    missmary got a reaction from Selcazare in Food Budget   
    I spend a lot on groceries, A LOT, but as long as I can make it work in my budget, I think this is a good thing: I'm lucky enough to have a little money to spend, so I would rather spend it on farmers growing those foods I want to have in my marketplace. Americans spend way too little on food, and you can tell by the quality of our food system. Time to invest in better quality.
  21. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  22. Like
    missmary got a reaction from Kaleidoscope in What A Serving of Eggs Looks Like   
     
    The meal template gives you slightly vague information on purpose. Do your best to estimate the palm-size and thumb-sizes. Make sure you have at least 1 cup of veggies, but more like 3 is better, especially if they are salad greens. After that, try to use your own hunger to guide you. If you are hungry between these meals you need more of something, likely more protein or fat but more vegetables is rarely a bad thing. good luck!
  23. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.
  24. Like
    missmary got a reaction from Kaleidoscope in Pre/Post-Workout Meal Suggestions?   
     
    yup. better a starchy veg than a fruit, but praxis project is right: if you must have fruit post-WO, go for a banana. What you are looking for is less fructose/more glucose although (bananas are about half and half glucose/fructose, which is high glucose for a fruit), to be honest, the reasons are escaping me at the moment. It has to do with how the various forms of sugar are processed in the liver or not processed in the liver, as the case may be.
     
    EDIT. thank you pub med: we conclude that fructose is a poor nutritional precursor for rapid glycogen restoration in muscle after exercise, but that both glucose and fructose promote rapid accumulation of glycogen in the liver
     
    YES. because fructose has to go through the liver first, it doesn't get to the muscles as quickly as glucose so you don't recover as well. 
  25. Like
    missmary got a reaction from LadyLisbette in Pre/Post-Workout Meal Suggestions?   
    I'm posting again, since it seems there were a bunch of unanswered questions on this thread. 
     
    PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
     
    POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
     
    oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.