missmary

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  1. 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!
  2. 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.
  3. Like
    missmary got a reaction from cortadoplease 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.
  4. Like
    missmary got a reaction from Jane3797 in Ladies Only Privacy Disclaimer   
    The ladies only forum is a publicly view-able and searchable forum, just like any of the other sub-topics. Be aware that whatever you post here may be seen by anyone, including men.
     
    The intent is to provide a space for ladies to speak with other ladies without the contribution of men, so gents we ask your respect in refraining from reading and posting in this forum.
     
    We are researching possible enhanced privacy for this sub-forum. If things change this message will be updated to reflect those changes.
  5. Like
    missmary got a reaction from cortadoplease 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.
  6. Like
    missmary got a reaction from Sunshyne in My Fitness Pal   
    step away from the Myfitness Pal. Seriously. This is not your friend.
     
    The thing about whole30 eating is that it helps you to tune into your bodies signals for food intake. Your personal need for protein, and carbs, and fat will CHANGE over time and your body will let you know if you pay attention. No calculator can get even close to that level of specificity. All they do is make people doubt what they are feeling and second guess what they are eating.
     
    don't do it.
  7. 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.
  8. Like
    missmary got a reaction from cortadoplease 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.
  9. 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.
  10. 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.
  11. 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.
     

  12. 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.
  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 Jane3797 in Ladies Only Privacy Disclaimer   
    The ladies only forum is a publicly view-able and searchable forum, just like any of the other sub-topics. Be aware that whatever you post here may be seen by anyone, including men.
     
    The intent is to provide a space for ladies to speak with other ladies without the contribution of men, so gents we ask your respect in refraining from reading and posting in this forum.
     
    We are researching possible enhanced privacy for this sub-forum. If things change this message will be updated to reflect those changes.
  15. 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.
  16. 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.
  17. Like
    missmary got a reaction from cortadoplease 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.
  18. Like
    missmary got a reaction from cortadoplease 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.
  19. 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.
  20. 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. 
  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.