October Whole 30 for Paleo/Primal Support Peeps

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Replies

  • firedragon064
    firedragon064 Posts: 1,082 Member
    I just change to low carb 2 weeks ago and still adjusting and learning.
    This weekend I was so bad-high carb, high fat, high cal.
    I still ate at 1AM yesterday. I'm fasting until dinner today.
  • busywaterbending
    busywaterbending Posts: 844 Member
    October 2011

    Height: 5' 3”
    Weight: 112.4

    Measurements:
    Bust: 34”
    Waist: 24.75 in (I gained an inch in Sept 2011!)
    Hips: 34.5 in (I lost and inch and a half !!! in Sept.) I'm hoping I can get more muscle back here. Any tips?
    Right thigh: 21 in
    Right calf: 12.75
    Right bicep: 10.5

    To my second month of going full Paleo, with less than 100 g of carbs a day. I plan on hitting 50 g or carbs a day or less if I can! Sept. was a blast learning how to do this, and I am so sold on how easy it is to stay under calories for the day, and still enjoy tasty foods with tons of fats and creams. I lost two pounds in Sept. even though I didn’t get my carbs down below 100g a day until the third week. Success.

    I love nuts, veggies, fish, meat, so this has been a really awesome treat. Thanks Grokette for the first month, hat’s off to Resilent woman for my second! My husband is impressed with all the good food I'm making.

    My goal is to slim down my thighs.

    Pot roast tonight. :)
  • msbanana
    msbanana Posts: 793 Member
    Today is off to a fantastic start!

    Despite grumbling and groaning yesterday about food prep I'm SO glad I did it. That's one of the things I have the hardest time with despite how long I've been living this way is the time and energy it takes to get my provisions for the day or week together. I suppose I shouldn't grouse too much as it's just me I have to prep for but still... Once it's done, however, my day goes so much smoother. I made my smoothie for breakfast and a frittata for 2nd breakfast this morning, I have roasted free range chicken with sliced veggies and grapes for lunch, a protien packed nut ball (and my cheater yogurt) for preworkout snack and am planning a grass fed petite serloin with sauteed zucchini, mushrooms and peppers for dinner.

    Looking forward to a killer workout tonight as well!
    Today's a total body day so I'll likely see a 1K cal burn!

    Not too bad for a Monday! :bigsmile:

    Let's make this an awesome week!

    :drinker:
  • cbear017
    cbear017 Posts: 345 Member
    Hey, can I join too? I just got back from vacation so I'm a little late but I'm going to start tomorrow. For the past few months I've been about 60% paleo with a weekly cheat day.

    My starting stats are 5'9 and 154 lbs. I really need to get my diet back on track and commit to this for the month of October.

    I plan to try for 80% and reduce my cheat day to a cheat "meal". I'll also up my workouts to 4x a week (like HIIT) and drink lots of water. I'm also limiting alcohol to 2 glasses a week.

    Are you guys strict in counting calories? Do you mind sharing what your average intakes are approx.? Mine was 1600 but I've reduced it to 1500 for this month.

    Claire
  • TrufflePig
    TrufflePig Posts: 72
    I am in!
    I totally fell off the wagon in September, but I am back on track for October. (Somehow I still managed to lose a couple of pounds in September despite the fact that I was doing Paleo about 50% of the time.) My goal for this month is to be strict Paleo as much as possible because when I cheat, I can't stop!
  • msbanana
    msbanana Posts: 793 Member
    Question guys: I get that the paleo lifestyle cuts out the grains legumes dairy and, for many, root vegetables but HOW on God's Green EARTH are some of you managing on 50-100g of carbs/day? I burn out and totally lose energy, focus, power and drive if I cut back that steeply. I try to keep it under 150g on training days less, if I can, on off days but even then I get worn out and get a serious case of "Eat all the things!" especially nearing my "off" days (meaning days I'm not training). Training sucks and I have no energy if I don't carb up a little before I go workout. (No it's not psychosematic I had to try a bunch of crap to firgure out why I was feeling so gawd awful).

    What is your routine like? What kind of training do you do? Are you doing extensive cardio? Strength Training? How are you preventing burn-out?

    Ok, that's more than one question but enlighten me...
  • jamk1446
    jamk1446 Posts: 5,577 Member
    Question guys: I get that the paleo lifestyle cuts out the grains legumes dairy and, for many, root vegetables but HOW on God's Green EARTH are some of you managing on 50-100g of carbs/day? I burn out and totally lose energy, focus, power and drive if I cut back that steeply. I try to keep it under 150g on training days less, if I can, on off days but even then I get worn out and get a serious case of "Eat all the things!" especially nearing my "off" days (meaning days I'm not training). Training sucks and I have no energy if I don't carb up a little before I go workout. (No it's not psychosematic I had to try a bunch of crap to firgure out why I was feeling so gawd awful).

    What is your routine like? What kind of training do you do? Are you doing extensive cardio? Strength Training? How are you preventing burn-out?

    Ok, that's more than one question but enlighten me...

    Your body may not need to go that low in carbs. When I started out, I was very low carb 50-75 average- l lost weight and corrected a lot of issues. I kept doing it up until this year when I began doing a bootcamp at a mixed martial arts gym. I'm working out at a level I never had before. I crashed pretty hard in the spring and it messed up my hormone balance again. After much reading and tracking what I was eating (on a different site) I realized my carb level might be too low. I added in fruit, some potatoes, sweet potatoes, rice and plantains. I didn't really even have to increase my carbs that much but I average probably 100-125 now. And it made a big difference in my performance and mental well-being and my hormones corrected. I believe my body has healed enough to accept and run with increased carbs. Maybe your body is in a similar state of health? Going paleo doesn't necessarily have to mean low carb.
  • iluv2travel
    iluv2travel Posts: 74
    jamk1446 - my friend who is on Paleo mentioned carb cycling to me. Basically eat more carbs on the days you work out. Hope to hear some of your thoughts on that... =)
  • iluv2travel
    iluv2travel Posts: 74
    Sorry, double post!!
  • MUDDERinTRAINING
    MUDDERinTRAINING Posts: 14 Member
    I'm super excited to see such a good sized group...strength in numbers :)

    Since most of us are newer to the lifestyle, would anyone else be interested in posting daily recipes so that we can diversify our menus?

    Here is an easy-peasy breakfast idea:

    Chicken Apple Scramble
    1/2 link sliced chicken apple sausage
    1/8 c. fresh basil
    5 grape tomatoes
    2 eggs
    1 tbsp water

    1. Preheat (non-stick) sauté pan on medium heat.
    2. Grill sausage. Remove from pan.
    2. Beat eggs and water together. Scramble in pan.
    3. Add tomato, basil and sausage.
    4. Season with salt and pepper, to taste.

    And here are my October 3 stats:
    Height: 5'1"
    Weight: 107lbs
    Measurements:
    32" bust
    23.75" waist
    34.75" hip
    20.25" thigh
    *not really looking to lose weight, but I need to do some major body recomp to drop my 28% body fat!)

    Monday was 100% successful! The hubby did our weekly grocery shopping today, so I'm hoping the rest of the week will progress just as smoothly.

    Wishing everybody a productive and fulfilling month!

    Stacy
  • racmac
    racmac Posts: 81
    How do I change my targets for protein/carbs etc?

    I think I will aim for 100-125grams of carbs and 80grams of protein - does this seem about right anyone?
  • ResilientWoman
    ResilientWoman Posts: 440 Member
    Hello

    I have just found out abour primal eating and Im not ready to jump in 100% yet but thought maybe I could hang around here!

    Be very careful. I tried to only observe my Seattle and internet Paleo friends and got sucked in and converted. We're an addictive, magnetic lot. Seriously though. Took me 6 years to realize gluten was not my friend. Took me 2 years to attempt Paleo. Been primarily Primal/Paleo since April and I'm in for life.

    You are most welcome here.
  • scagneti
    scagneti Posts: 707 Member
    Spaghetti squash lasagna turned out better than expected. Hubby wanted more veggies in it, but it was just the right amount of mushrooms, red peppers & onions for me (so I could pretend they weren't there.) It was a real hassle though, and we should get 5 meals out of it, so I've got to look on the brightside. Bringing some for lunch today, with my two hard boiled eggs, scoop of cream cheese and handful of grapes for breakfast, I should be good until dinner, which will be some pan fried chicken in garlic butter with a side salad of romaine lettuce and olive oil/vinegar dressing. Usually bring almonds and an apple just in case. Still used to snacking all day, so it's tough to break that habit. At least with the IF, I know that it's all mental and not physical hunger, but that might be harder to get over.

    Really having a hard time getting motivated to work out. Going to try some heavy weights tonight after work to see if that's a better time for me than morning. Just when you're maintaining, it's so tough to find motivation. I need some sort of a deadline or reward to encourage it. I do walk quite quickly to and from work (2.3 miles each way), so I do always get some exercise.
  • bassettpig
    bassettpig Posts: 79 Member
    How do I change my targets for protein/carbs etc?

    I think I will aim for 100-125grams of carbs and 80grams of protein - does this seem about right anyone?

    Click on "Home", then choose "Goals", then choose "Change Goals", then choose "custom". Once you get to that page, set things the way you want them. I did this also, as I didn't want to keep hearing about how I was eating too much fat and not enough carbs...

    Best wishes!
  • busywaterbending
    busywaterbending Posts: 844 Member
    I use heavy cream instead of milk, and I cook with coconut milk, organic butter, coconut oil most of the time.

    I eat allot of fish, meat, eggs, squashes with olive oil or butter like zucchini, butternut, acorn, spagetti. I also love having bell peppers and avacado. Stay away from fruit or really limit the fruit until you get your carbs under control. I love soaked (rehydrated) raw pecans and almonds with raspberries, strawberries, blackberries for snacking.

    Saugage and onions and eggs is my typical lunch (with spices like cilantro, salt) or paleo pizza crust (just egg whites peaked, with yolks folded in) cooked, then add toppings. Sometimes lunch is last nite's leftover.

    Stay away from yogurt! Get your diet tweeked first on the carbs. It's really important to make sure that you are getting enough fat in the diet, which will completely help curb your hunger! You will loose weight eating fat, just stay within or under your calorie goal.

    This am, carb loading with my biggest carb intake of the day at 44g. I finish with 0 g carbs for my last meal. My breakfast is french toast:
    1 tblspn butter, 1 egg, 2 tblspn heavy cream, 2 slices odough's GF flax loaf bread. Yummy! With coffee, heavy cream, and stevia.
  • racmac
    racmac Posts: 81
    What i need suggestions for is lunches - I can not eat salad everyday but am running out of ideas because i would normally have sandwiches.
  • racmac
    racmac Posts: 81
    Well I have changed my goals to 120g carbs, 86g protein and 61g fat - do you think this is okay?
  • TheGlen
    TheGlen Posts: 242 Member
    What i need suggestions for is lunches - I can not eat salad everyday but am running out of ideas because i would normally have sandwiches.

    Here's a link with some ideas... http://goo.gl/JdSCu

    Personally, if I don't make enough food the night before to have left overs for lunch the next day, I really struggle with bringing my lunch. I'll end up going out and getting something, leaving me very few choices. Today I had grilled chicken on a greek salad from a little greek restaurant up the street...but again, it was a salad (and the cost adds up if you do this all the time).
  • busywaterbending
    busywaterbending Posts: 844 Member
    Adastra47 posted this in another thread, but it's so true:

    "The goal should be to use diet and exercise to cure the disease, not to go on a bunch of medicine and then adjust your diet so the meds will work properly! If your body doesn't create or process insulin correctly, then your goal should be to stop burning the sugar & carbs that require insulin. Start getting your energy by burning fat & protein instead. If you do that, you won't need any injections of insulin or any drugs to control it. If your body doesn't detect sugar & carbs in your system, then it won't need or release any insulin: problem solved.
    ...you can live a perfectly normal, healthy and DRUG-FREE life. My doctor has patients who have been on this type of diet for decades & have never had any problems with it.

    Here are more links with info on low-carb diets and Type II diabetes:
    http://www.diabetesnewsstand.com/vissue/vernon/titlepage.html
    http://www.marksdailyapple.com/diabetes/
    http://www.youtube.com/watch?v=L3M75cYpx2w
    "

    now, get to work my friends! :)
  • Grokette
    Grokette Posts: 3,330 Member
    Well I have changed my goals to 120g carbs, 86g protein and 61g fat - do you think this is okay?

    Personally I would swap the protein and the fat gram amounts. Protein can convert to glucose and can be insulinogenic (causing a blood sugar spike) in which your body will react as if it had more carbs and store the protein away if it is not burned right away.
  • Grokette
    Grokette Posts: 3,330 Member
    Question guys: I get that the paleo lifestyle cuts out the grains legumes dairy and, for many, root vegetables but HOW on God's Green EARTH are some of you managing on 50-100g of carbs/day? I burn out and totally lose energy, focus, power and drive if I cut back that steeply. I try to keep it under 150g on training days less, if I can, on off days but even then I get worn out and get a serious case of "Eat all the things!" especially nearing my "off" days (meaning days I'm not training). Training sucks and I have no energy if I don't carb up a little before I go workout. (No it's not psychosematic I had to try a bunch of crap to firgure out why I was feeling so gawd awful).

    What is your routine like? What kind of training do you do? Are you doing extensive cardio? Strength Training? How are you preventing burn-out?

    Ok, that's more than one question but enlighten me...

    For me, more fat, less carbs.
  • scagneti
    scagneti Posts: 707 Member
    What i need suggestions for is lunches - I can not eat salad everyday but am running out of ideas because i would normally have sandwiches.

    Mainly leftovers (cook extra steak, chicken, etc) but I also do wraps with romaine lettuce leaves (similar to a salad, but decidedly different) and fill it full of meat, veggies, cheese (if applicable) and a homemade oil/vinegar dressing. Very tasty. The other option is snacky type foods all together like some meat, hard boiled eggs, cut veggies, etc. I'm trying to find a way to use mayo but every one I've found has soybean oil as the first ingredient, and if I can ever find a half decent "creamy" style dressing, I'd do a mix of that in with some chicken or egg (or you can use tuna/salmon if you like) and put on to celery sticks. Nice and crunchy & filling.

    If I honestly can't think of anything, i do IF once every couple of weeks and tell myself that I had a "bad hunting day". I haven't been super hungry yet, but I imagine if I was, it would make the salad the next day taste even better!:wink:
  • KBGirts
    KBGirts Posts: 882 Member
    My current diet is very closed to paleo, so I would like to do this as well!!!
  • KBGirts
    KBGirts Posts: 882 Member
    "close"
    My current diet is very closed to paleo, so I would like to do this as well!!!
  • Grokette
    Grokette Posts: 3,330 Member
    What i need suggestions for is lunches - I can not eat salad everyday but am running out of ideas because i would normally have sandwiches.

    Mainly leftovers (cook extra steak, chicken, etc) but I also do wraps with romaine lettuce leaves (similar to a salad, but decidedly different) and fill it full of meat, veggies, cheese (if applicable) and a homemade oil/vinegar dressing. Very tasty. The other option is snacky type foods all together like some meat, hard boiled eggs, cut veggies, etc. I'm trying to find a way to use mayo but every one I've found has soybean oil as the first ingredient, and if I can ever find a half decent "creamy" style dressing, I'd do a mix of that in with some chicken or egg (or you can use tuna/salmon if you like) and put on to celery sticks. Nice and crunchy & filling.

    If I honestly can't think of anything, i do IF once every couple of weeks and tell myself that I had a "bad hunting day". I haven't been super hungry yet, but I imagine if I was, it would make the salad the next day taste even better!:wink:

    Make your own mayo with coconut oil, olive oil or grapeseed oil.
  • livraynesmom
    livraynesmom Posts: 8
    Hoping everyone is have a great Primal day. Played ultimate football with my fellow Air Force comrades for half hour +. Great sprinting and just a whole bunch of fun. Only chick out there, but they made me feel welcome and an "equal" player. Did some rowing in the gym before the game, and it was nice to work out at a moderate effort rather than trying to kill myself and get my heart racing like what I used to do before going Primal. I think it works and boy do I enjoy it more. Been doing Primal for 15 days now; and have dropped a pant size in my uniform. Yay!
  • scagneti
    scagneti Posts: 707 Member
    What i need suggestions for is lunches - I can not eat salad everyday but am running out of ideas because i would normally have sandwiches.

    Mainly leftovers (cook extra steak, chicken, etc) but I also do wraps with romaine lettuce leaves (similar to a salad, but decidedly different) and fill it full of meat, veggies, cheese (if applicable) and a homemade oil/vinegar dressing. Very tasty. The other option is snacky type foods all together like some meat, hard boiled eggs, cut veggies, etc. I'm trying to find a way to use mayo but every one I've found has soybean oil as the first ingredient, and if I can ever find a half decent "creamy" style dressing, I'd do a mix of that in with some chicken or egg (or you can use tuna/salmon if you like) and put on to celery sticks. Nice and crunchy & filling.

    If I honestly can't think of anything, i do IF once every couple of weeks and tell myself that I had a "bad hunting day". I haven't been super hungry yet, but I imagine if I was, it would make the salad the next day taste even better!:wink:

    Make your own mayo with coconut oil, olive oil or grapeseed oil.

    I still can't find coconut oil -- I live in Canada's largest city (around 4 million people) and still can't find it anywhere. I have bought olive oil & grapeseed oil though. I really hadn't even considered making my own because honestly it seems like such a hassle for a topping -- I haven't really made any condiments myself before (more challenging than my mixing of 3 parts olive oil and 1 part vinegar), but I'm a big girl and I can make mayo!!

    OH YEAH! Now I remember why I haven't made it. It has raw egg in it, so I'm concerned about making a big ole jar of food borne bacteria. How do you avoid that?
  • iluv2travel
    iluv2travel Posts: 74
    Hi everyone, hope all is well.
    I saw this recipe on smitten kitchen's blog and i've been reading good reviews about it. I'm hoping to try it this weekend over some leftover spaghetti squash and probably some chicken sausages on the side.

    Tomato Sauce with Butter and Onions
    Adapted from Marcela Hazan’s Essentials of Italian Cooking

    28 ounces (800 grams) whole peeled tomatoes from a can (San Marzano, if you can find them)*
    5 tablespoons (70 grams) unsalted butter
    1 medium-sized yellow onion, peeled and halved
    Salt to taste

    Put the tomatoes, onion and butter in a heavy saucepan (it fit just right in a 3-quart) over medium heat. Bring the sauce to a simmer then lower the heat to keep the sauce at a slow, steady simmer for about 45 minutes, or until droplets of fat float free of the tomatoes. Stir occasionally, crushing the tomatoes against the side of the pot with a wooden spoon. Remove from heat, discard the onion, add salt to taste.


    My menu for today:
    Bfast - honey crisp apple, raw almond butter, buffalo jerky, coffee
    Lunch - leftover soy chorizo, fried eggs, roasted seaweed (weird combo i know)
    Dinner - roasted spaghetti squash, beef bolognese
  • jamk1446
    jamk1446 Posts: 5,577 Member
    jamk1446 - my friend who is on Paleo mentioned carb cycling to me. Basically eat more carbs on the days you work out. Hope to hear some of your thoughts on that... =)

    Sorry to respond so late, I've been at a seminar all day and then football game. I know others do carb cycling, I tried that at first but it seemed like I did better just raising my carb level a little bit overall rather than forcing myself on specific days. I like sweet potatoes but I don't want to HAVE to eat them when I'd rather have spaghetti squash or roasted broccoli. Carb loading just felt a lot like binge behavior and that's something I'd do best to avoid but it's certainly a valid way of doing things. But I can tell if I go too low for too many days and then I have to compensate. I think there are some threads here asking specifically about carb loading if you are looking for more info.
  • jamk1446
    jamk1446 Posts: 5,577 Member
    Make your own mayo with coconut oil, olive oil or grapeseed oil.

    I still can't find coconut oil -- I live in Canada's largest city (around 4 million people) and still can't find it anywhere. I have bought olive oil & grapeseed oil though. I really hadn't even considered making my own because honestly it seems like such a hassle for a topping -- I haven't really made any condiments myself before (more challenging than my mixing of 3 parts olive oil and 1 part vinegar), but I'm a big girl and I can make mayo!!

    OH YEAH! Now I remember why I haven't made it. It has raw egg in it, so I'm concerned about making a big ole jar of food borne bacteria. How do you avoid that?

    I buy the best quality eggs I can or use the pastured eggs from my sister's chickens if available and I've never had a problem with salmonella. I personally feel the problem is with low quality battery eggs. I've been making mayo every week for several months now, I can't imagine ever buying store bought again. I use light olive oil since extra virgin is somewhat overwhelming. I've used macadamia nut oil once but my family preferred the light olive oil mayo better. I use some of the mayo as a base for salad dressings.
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