trezkholl0806 reacted to missmary 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.
trezkholl0806 reacted to missmary 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.
trezkholl0806 reacted to christartist in Don't over think this.
Last time, I 'fudged' the rules, because I trusted my husband to have read the book - he was supposed to be leading us in whole30 while I was trying to get a 45 day yeast cleanse program down! HA! I knew something was wrong when he didn't know what ghee was! ;-)
Anyway - this time, 'I' read the book - and the FREEDOM!!!
I know many folks are torn up about the 'rules' - but for me, with health issues, all related to inflammation, this book, this woe, is FREEDOM!
And, after reading the book FOR MYSELF, I realize several of the food issues that I have had...ways that I have cheated(I was the queen of weight watchers cheating back in the day!), and that it is NOW time to get serious!
I realize that I have been feeding myself poison...even in moderation! I HAVE BEEN POISONING MYSELF! I think it is a pretty sound rule "DO NOT TAKE POISON" Some poisons kill quickly, and some, a long drawn out way. I want to stop this crazy way, and the RULES are not shackles for me, but are like road signs for me to go the right direction!
I'm 52 - over half way to 100. If I live to 100, I want to be healthy, fit, and sound of mind!
Making these choices now will impact my then...and I hope that it is not too late!
Thank you, Robin, for speaking out on the 'rules'!
trezkholl0806 reacted to Melissa Hartwig in Plan a Whole30 dream vacation
I would go to Costa Rica (we've been trying to plan a trip there for ages). We'd rent a house on the beach, close enough to town that we could hit the market for fresh produce and fish. Our house would have an awesome kitchen, where we'd cook all of our own food... but we'd also have daily cleaning service, so we never had to clean up after ourselves.
Fresh fish and seafood, mango salsa (we'd go during mango season, of course), fruit smoothies (because when you're on vacation, it's okay to go a little crazy), and tons and tons of fresh salads, because when I'm south of the border, I'm always craving greens.
There would also be this little place in town that served pulled pork, chicken, and beef, and they could make us lettuce tacos with fresh salsa and mole sauce any time we asked. Yum.
I'd focus a ton of fun and play, and surf, paddleboard, and do yoga. There would also be awesome mountain biking trails nearby in the hills (hey, it's MY vacation), and we'd take our bikes up there a few times, too.
And we'd find an awesome, giant boat to take us fishing and snorkeling, and we'd eat fish we caught right off the boat, sushi-style. I forgot about that part.
trezkholl0806 reacted to EchoDelta in Where To Go? (and what to eat)
Ditto with Subway. All their meats contain non-compliant ingredients. You can get a veggie salad but with no banana peppers, jalapenos, or pickles. I found out a lot about Subway after reading their ingredients list:
I find that eating out is difficult most of the time. Sometimes I get embarrassed always asking questions about how a food is cooked.
trezkholl0806 got a reaction from sjosey77 in Where To Go? (and what to eat)
You can get a steak Cooked with no butter, no oil. They have a healthy options menu and it's either cooked with olive oil or nothing, I can't remember. And the broccoli is actually just plain steamed - no oil, butter or seasoning - but make sure you are ordering from the healthy choice section.
trezkholl0806 reacted to GFChris in Where To Go? (and what to eat)
Having been gluten-free since 2006, I've found restaurants with gluten-free menus to be your best bet. I live in the Northeast US. Popular chain choices here are Not Your Average Joe's, Legal Sea Food, Burton's Grill, and Chili's. Also sashimi at Japanese restaurants are another choice, but it's tricky to get a compliant veggie (without soy sauce, MSG or sugar) and fat.
Folks here have recommended Panera Bread's hidden menu in the past, but they recently changed the ingredients. All those choices, as is, are non-compliant: contain either milk, wheat, sugar or sulfites. The only thing you can easily change would be to get the Power Steak Lettuce Wraps without the pesto.
I wouldn't trust deli meat at any fast food place: too many options for gluten, carrageenan, sugar, sulfites and other nasties.
trezkholl0806 reacted to Want2BHealthy in Where To Go? (and what to eat)
Yea, I have to disagree with Subway being a decent choice, it always goes straight through me if you know what I mean. Who knows where their meat comes from and it's packed with sugar and preservatives (so is Jimmy John's if you have one of those, I emailed and asked). I'm on day 20 and went from eating out twice a week to completely illiminating it because I don't trust any restaurant. It does suck though, I'm so hungry right now and there's nothing here to eat!
trezkholl0806 reacted to Ashley Millard in Where To Go? (and what to eat)
Be careful with subway. Their meat all seems to contain soy, wheat or some kind of sweetener.
I usually plan ahead and bring something with me that I know I can eat , but if I'm caught without, I'll stop at a grocery store and pick up a couple of things I can have, or stop at a restaurant and modify/ask questions like crazy. I avoid fast food completely, I don't trust anything that comes over a fast food counter LOL
trezkholl0806 reacted to Megan Claydon in Where To Go? (and what to eat)
Siobbhan - I played club volleyball all through High School and played in college as well. The best advice I can give you is to pack a small cooler to bring along with you. Think sliced deli meat (applegate brand), apples, bananas, sweet potato, coconut water, some nuts. This is the kind of stuff that will get your through the weekend. You will need good fuel to keep energy levels high between games. If you can't pack a cooler than Subway is your next best option, just stick to the salad and double or triple the meat.
trezkholl0806 reacted to dboothsummers in Where To Go? (and what to eat)
a good option with kiddos might be Ruby Tuesday. They have a salad bar with oil and vinegar on the side and plenty of egg to throw on the salad. they also serve steaks and you can ask them to clean off the grill (they use liquid margarine on it). They also have shrimp and fish that you can do the same with.
Be warned: their sides are full of no-nos. The spaghetti squash is roasted in butter, even the "steamed" broccoli has butter... you could ask them to grill zucchini and wipe off the grill but i'm sure it's preprepped. the tomatoes with balsamic vinegar are actually tomatoes with balsamic vinaigrette which most definitely has sugar in it (i took a tiny taste and WOW it was sweet). Their sweet potato fries are fried in soybean oil.
Youc an go there and order a steak, ask them if they can alter their sides, and get unlimited salad bar runs. Protein, veg, fat.
trezkholl0806 reacted to megmac in Kombucha Makers Unite; Where to ask and be answered
Even when I burp mine (I always burp mine) they fizz like crazy and sometimes blow up if I use real fruit. I had a BAD blow up the other morning-front door, ceiling, floors, computer, my clothes of course...
I spent about 30 minutes cleaning up and was off to work. About an hour later I got a text from my hubby who had finally gotten up, "is that kombucha on the sliding glass door or is one of the pets bleeding?" Seriously-that's a good 30 feet away. I now open every bottle either with a towel around it, or in the front yard if I'm really worried about it.
trezkholl0806 reacted to PamH in Spending way too much $$ on groceries!
Over $200/week for a family of 5 here in Wisconsin. My biggest piece of advice is to create a menu for the week and stick to it when you shop! If you are like the rest of the US, you waste a ton of food through impulse shopping or wishful thinking ("I'll make that for sure!"). Second piece is to buy local and seasonal.
Organic food here is significantly more expensive than conventional. I do pay attention to the Environmental Working Group's Dirty Dozen and sometimes buy non-organic in the foods less pesticide ridden. Probably sticking to seasonal fruits and vegetables is a good budget reducer. Buy bulk when the berries are cheap and freeze them? I do that with blueberries and strawberries. They generally aren't good for more than cooking with or adding to things like yogurt or oatmeal but it works.
Grass fed beef is insanely expensive here! It is what I use so I just suck it up and pay the price. Honestly, the health benefits so outweigh the price when it comes to the corn fed-grass fed decision so I just stick with grass fed. The meat I have access to here is both grass fed and organic (but not certified mostly due to cost). If the farmer is good enough to go grass free they are generally mindful of following organic guidelines as much as possible. I'm to the point that I'll forgo buying the meat if I can't buy grass fed.
I'll stop here and admit I am blessed with a husband's good income so this is easy for me to do. I know that isn't the same for everyone.
I buy a lot of cabbage, carrots, zucchini and make stir-fry. Mixed with ground beef it really goes a long way. There is a Pakistani Kima recipe floating around on the web (Paleo) that is so, so good! Cauliflower 'rice' when it is in season really stretches a meal. Bulk nuts instead of bagged. Same with rice when I eat it (if I go back to eating it).
I buy things like ghee and coconut oil on line and in bulk to save $$. I cook everything and rarely buy prepared foods anymore. We don't eat out much at all but that is by choice and not to save $$. I bake all of my sweets for the kids. Tropical Traditions and Green Pastures are my go-to places. Find any friends who are willing to split the cost of a case and do it! CSAs are great if you are adventurous and willing to live with perhaps eating only beets or kohlrabi for a week at a time.
Food is just expensive! I'm always amazed at the total on the register vs the number of bags I carry out. I just got a job at our food co-op which will apparently give me a 15% discount! That makes up for the near minimum wage pay check for us. Now, after over a decade, my unsolicited advice on healthy eating will actually earn me some cash!
Good luck to you.
trezkholl0806 reacted to befabdaily in Spending way too much $$ on groceries!
It takes a while to settle into paleo. I track my budget on mint.com, and before I started paleo I would always go over my set food budget (which includes restaurants and such). And then when I first did the Whole30, I went WAY over. And then over the course of the last 12 months, while I've been pretty much eating paleo at home and not eating out as much, it's gradually come down to where I'm staying in budget, and I'm going to challenge myself to see if I can get even a little more frugal. I seem to just need to eat less, which helps. I've gotten more and more conscious of food waste (I am embarrassed to think about how much food I'd throw out before -- especially veggies because I'd buy them with good intentions and then not eat them, now I power through tons of them every week) and also more and more conscious of how much food I actually need to have around, so I don't overbuy as much. I am less concerned with having a wide range of choices available in my house at all times -- I used to buy like five kinds of cheese and then it would get moldy because it turns out I like the idea of cheese but I don't actually eat that much of it. I've stopped building Great Depression style stockpiles of stuff I maybe might need. I don't have to stock the accoutrements of baking under the illusion that I'm a person who bakes when really I only did so a couple of times a year. I also buy less wine, which adds up. Keep an eye on some of these issues -- your relationship with food isn't only how much and what you eat, but how much you buy and why. That may also begin to change.
trezkholl0806 reacted to Kirsteen in Spending way too much $$ on groceries!
I have a very small fridge freezer provided by the landlord so I can't change it. I bought a table top freezer which, don't laugh, lives in my bedroom. In it, I keep meats that I've cooked and frozen in individual portions. The trouble is, its so crammed full that my new menu planning is open the freezer and whatever falls out first is the meal
trezkholl0806 reacted to Moluv in Spending way too much $$ on groceries!
Me to my husband: "I want to save some money this month so instead of grassfed meat and organic produce I'm just gonna get regular meat and veggies"
Him: "I don't think that's a good idea"
Me: "why not?"
Him: "we don't have health insurance"
trezkholl0806 reacted to annabel in Spending way too much $$ on groceries!
I made a lovely swede mash last week with 1 tsp each of ginger, mustard seed, cumin and turmeric, plus some ghee.
There's a huge price variation in food here from one week to the next, I couldn't have cauliflower rice for 95% of my W30 because it was too dear, so yeah, focus on what veg is going to give you the best value for money. I'd skip tomatoes, onions and cucumbers if I was short on cash as I don't feel like they provide much nutritional value.
trezkholl0806 reacted to Sharon Simpson Thumann in Spending way too much $$ on groceries!
You can grow anything in containers! Right now I have tomatoes, zuchinni, broccoli, watermelon, bell peppers, cantaloupe, various herbs and onions growing in pots. Also, yeah you can grow bananas at home. I see several people here in Naples, FL advertising on Craigslist for free bananas from their trees. Check Craigslist for free stuff, here people are always giving away fruits because they have too many, like mangos. You might even find eggs, I did.
I live in an apartment so container gardening is the only way for me. I bought a few of these bags. I will try to grow almost everything I need veggies and fruit wise.
Edited to add: I also use a meal planner. On Friday evenings I make a menu for the whole week, then figure out what veggies I need to buy and that is all I buy. Until my container veggies start growing good I still have to buy at the grocery store. Sundays shopping trip I spent $40 at the grocery store, this week I am going to the farmers market and see how much I can get with the $40 there.. an experiment of sorts! I've also been thinking about going to a local organic farm because they have U-pick.. and U-pick is usually cheaper. I just found out about them a couple days ago, sounds interesting so maybe that's where I will take my $40 this week.
I only buy for two people.
trezkholl0806 reacted to Maycat in Spending way too much $$ on groceries!
I rarely can afford grass fed and organic. I have a family of 5 I feed on $100-200 a week. I live in California too. I get some veggies at the farmers market and stick to what is in season as that will always be cheaper. I go online every week to see what is on sale for meats, and usually only buy meats that are on sale for less than $3/lb. I have found that Raleys in our area has best quality meats so I wait for them to go on sale and buy a bunch and throw it in the freezer. Even though I can't afford grass-fed right now I am still eating healthier than before with all that pasta and rice and beans.
On the Whole30 you can't eat most sausages, chocolate, processed foods and wine so it lowers the cost of your weekly shopping. I find myself doing a weekly cookup (Well Fed - best investment so far). I avoid ice tea at coffee houses, since sometimes bagged tea contains soy. I splurged for organic tea and made my own iced tea every day.
Because I can't afford to go out to eat on our budget right now, and fast food is out, I find myself rarely letting veggies and meats go to waste, so am saving more money than before. Planning your meals for the week will definitely help your budget and time. Good luck!
trezkholl0806 reacted to Robin Strathdee in Acronyms!
This is a list of the most commonly used acronyms on the forum. If you see one we're missing, you can note it below and a moderator will update the list.
SAD: Standard American Diet
This is the diet that typifies the western attitude toward food - processed foods, low fat, "sugar free", food-like products, fast food...
W30D: Whole30 Daily
The Whole30 Daily is a 32 day (you get days 0 and 31) subscription email service packed with tips and resources for you during every step of your Whole30 journey.
SWYPO: Sex With Your Pants On.
Pancakes, cookies, muffins and other paleofied junk foods that are never as satisfying as the real thing and often lead down the slippery slope to "real" junk food.
ISWF: It Starts With Food
Best-selling book by Dallas and Melissa Hartwig (creators of the Whole30 program) that details both the ins and outs of the Whole30 program AND the science behind their many recommendations.
WOD: Workout of the Day
Primarily CrossFit terminology used to refer to the assigned group workout of the day. Many folks around here use it to describe their daily workout, CrossFit or not.
Pre-wo: Pre-Workout/ Post-wo: Post-Workout
Generally used in reference to what foods are best to eat before and after a workout
AIP: Autoimmune Protocol
This is a reference to the autoimmune protocol â€“ a larger and more specific set of dietary restrictions for those suffering from autoimmune conditions.
We won't worry about the sciency words the acronym stands for. These foods are easily broken down by certain bacteria in the gut and can cause digestive troubles for some folks.
MDA: Mark's Daily Apple. ~ A good go-to if you can't find the info you need here or on our site, whole9life.com.
BP Coffee: Bulletproof Coffee ~ A coffee drink made with ghee and coconut oil, blended in a blender or with an immersion blender.
NSV: Non-Scale Victory - like clearer skin, better sleep, less joint pain, clothes fitting better -- anything other than the number on the scale
JERF: Just Eat Real Food
FWOB: Foods without brakes ~ less healthy foods you can't seem to stop once you start
ACV: apple cider vinegar
EVOO: extra virgin olive oil
OTF: Orange Theory Fitness - a popular gym/fitness program
trezkholl0806 reacted to grapefruitlove in My experience with hair loss and how I fixed it.
I've come across some potentially helpful information for hair loss...but first some context.
Three years ago (when I was 25 years old) I discovered a bald spot the size of an oreo cookie (i know, bad point of reference) hidden underneath my otherwise full head of hair. I had lost thousands and thousands and thousands of strands in probably about 2 weeks without even noticing. This was the first time I had ever heard about alopecia and I was scared. I chose not to use prescribed steroids and looked for natural fixes. It took me a whole year to make the connection to gluten (meanwhile my hair was slowly growing back). So a year later I went gluten free. My hair was still falling out a lot in the shower. Every time I washed it I would be near tears at the hundreds of strands because of the potential of what could happen again (sometimes I literally counted ~300 strands). My dermatologist assured me it was a normal amount of hair (you see, it looked like I had a lot of hair but he didn't understand that I was working from a different reference point than him...it was definitely less).
Anyway, about a year and a half later after I had first decided to go gluten free, something magical happened. My hair stopped falling out. It just stopped. I'm talking like 5-10 strands when I washed my hair! I was ecstatic and relieved to say the least.
Fast forward to now, today is day 22 of my first whole30. Last week, I noticed quite a bit more hair falling out when I washed it (~100 strands). I got very worried again and it brought all the old feelings back. But, I came onto this forum and decided the solution was to have more starchy carbs (sweet potato, cassava, butternut squash)- I was having zero. I added some to my dinners for a few days and I am happy to report that today I washed my hair and it is back to normal (5-10 strands).
I wanted to share my experience in case anyone is going through something similar. I know how devastating hair loss can be from first hand experience and it took me a long time to learn the right diet for me (and I am obviously still learning! This is my first experience with whole30 and even paleo for other issues of mine but I will save those for another day ).
Ciao for now.