Jan 11 - Jan 17 Chat and Accountability (Challenge?) Thread
Replies
-
Miss Heron, are you, Kim & myself the only ULC (keto) gals in this group? Just curious, as I'm in the process of tweeking my macros & would love some "go-to girls" to perhaps bounce questions off of if I find myself on a ledge ready to jump. Lol0
-
I think so. But I'm not doing keto I'm doing carb nite. I started off doing Keto and I was constantly on the ledge lol.
I completely understand with the whole adjusting macros thing. But hang in there!! I went through the that as well. Right now I'm just starting to get back into carb nite. I'm not happy with how much weight I've gained over the holidays.
I would love to bounce ideas with other women.0 -
Happy Tuesday everybody. Slept better which is good.
Heron, I hope you're feeling better today (and slept better). Sorry to hear you had a relapse on the carbs. Right now I can't imagine an ultra low carb lifestyle. Yes, I'm reducing the amount of carbs I eat but it's still not low I'm sure. Move forward past the relapse, which is sounds like you're going to do.
I started the Well Fed book last night. Interesting so far. I love the 'instant gratification' of being able to buy a book and 10 seconds later start reading it.
I suppose I should get out of bed and get ready for the day.0 -
Good Morning and Happy Tuesday as well. Hope all is well with all of you. Well back to 105 on FMBG. Still got 4 days below 100 Will make Feb Fast results even more interesting since I doubled the time it held below 100. HRV results this morning was Yellow so as is my habit anyway just a jaunt with an easy pace.
Heron Bummer on the snow,
Debsue
on the swoosh
Jen - depending on what time you went to bed waking as early as you are might just be the a part of a biphasic (not sure I got the right word or spelling) sleep. Not uncommon for folks that get to bed closer to sunset, to get up in the middle of the night move a little bit then go back to bed and rise naturally. Something you might want to look into.
Carol and JT another great Podcast. Many similar thoughts guess it has something to do with great minds....
Well time to rock antoher day in the life... Keep on Jammin' Folks!0 -
John, my sleep has been an issue for a few months now. It's much better now, thankfully. I'm still off a bit on my timing of sleep though but working on it. The dark evenings are always difficult so I know once the daylight hours get a bit longer, I'll be better on my sleep.
0 -
Morning all. Went off the reservation a bit last night, fried up a bunch of duck and goose for the kids and I, it was quite tasty!
The weather is looking great around here, supposed to be in the low 50's by the weekend.0 -
DebSue - yep, Heron, you and me. My current macros are a 1:1 gram ratio of fat to protein Well, that's the plan, I'm close but not quite there everyday- or ever probably, usually marginally higher in fat). I know AJ used a keto calculator to get to them based on my TDEE (total daily energy enpenditure). She wants me to be in a 15-20%deficit but no more based on the calculated TDEE (in my case 2075 cal/day)....NOT by subtracting activity - hence my overriding MFP activity to 1 calorie, tho' I can't override the fitbit updates. I should be somewhere arounf 1675-1775 calories 120-125 gram fat and protein and <30 gram carb on ULC days, Cut fat in half on CarbNites and up carbs to 250grams or so. She does NOT want me to have a bigger than 20% deficit, and carb nites should be about 10% over maintenance (so 2300 cal or so....definitely no big blow out)
I've been listening to old bodyio podcasts as I walk or commute for the last week or so. Highly recommend listening to the two early Q&A ones, the original AJ one and the original Jonathon Bailor one (all about a year old). He gets into some macro discussions (suggests for heavily overweight fat twice as many grams as protein.....in another he says average person start at fat 70% of calories (which is close to a 1:1 gram fat:protein ratio.) I continue to be amazed by the high protein lower fat pushers on the FB carbnite group. I have yet to find anything Kiefer wrote or said to support that. There is one video he says fat should be at LEAST .5 to 1 gram protein and go up from there. I don't think tho' he's saying .5:1 is ideal. And I think some of those women espousing the protein are even lower ratio than that.
All those episodes I mention do acknowledge calories matter to seom extent and a deficit (tho small) is required to lose fat.
I feel great right now on the 1:1 ratio, even in a deficit bigger than I've been for a year.
And so far, I'm consistently gaining strength in my StrongLifts program. Well, not as fast on overhead press. However, assuming I continue progress, on Friday I will do a 5x5 90# squat set, and 90# was what I thought (guessed?) was my one rep max when I started the program- tho I've never actually squatted more than 80# in the past (which I did last night at 5x5).0 -
Kim, overhead presses and rows are the two I had the most issues with. Rows from a technical standpoint, I kept going down in weight to get my form right, overhead presses I think I started to heavy on, but even after dropping the weight I would get to where I could not do 5x5 and have to re set a bit on them.0
-
Doing this Whole30 made me realize that when you abandon traditional meal-time thinking, you can really make some good meals. The other morning, I had a chicken thigh with a fried egg over spinach. Not a traditional breakfast at all! I do believe that a fried egg over spinach is one of my new favorite treats, too.
Last night, I had a food emergency. I cooked some zucchini noodles, for the first time(I usually just eat them raw), and I over-salted them. And I mean WAAAAYYYY over-salted them. I couldn't even eat them, and threw them out, but it left me with nothing to put my spaghetti over. I looked in the fridge, and had a big bag of broccoli florets, so I used them. That turned out to be pretty dang good.
Lesson: When you don't "need" traditional breakfast, and you don't "need" noodles with your spaghetti, you find all kind of cool stuff to eat!0 -
Kevin - I injured my shoulder in Crossfit in 2012 (burstitus with impingement and they think a slight SLAP tear...just not enough to do surgery so no MRI) and still have some residual weakness on the left side despite 6mos of PT. Its getting better but makes overhead press the challenge. Funny less so on rows. I realize too when starting at 35# (my bar is a "womens bomba bar" s 35 vs standard 45), that adding 5# is adding 15% of the weight, versus squating where 5# on 80 is only 6% or so. Yesterday I made the first set at45, but knew I was arching my back and crap form. Finished the others at 40. Which considering last week, I didn't make all 5 at 40, I guess is an improvement.
I also think I'm finally figuring out the muscles to activate in a bench press and am progressing there. Still feels like a wimpy bench, but I have done the progression each workout.0 -
The food diary is closed, the challenge sheet has been filled in and the day is nearing it's completion. I really ate pretty light today. Today I thought about the fact that I haven't bee wanting snacks at work. I've just had breakfast and lunch and yet I haven't felt hungry or wanted to eat due to boredom (a HUGE issue for me in the past). I'm also noticing that even if my sleep hasn't been that great, I don't feel this major exhaustion at work. That used to pretty much be a daily thing. Is it that fact that I'm eating more actual food now? I definitely think so.0
-
REM sleep low carb lemon tart. Just saw it on Dr Rhonda Patirck's site. I think I'm gonna try it tonight or tomorrow.
The neurotransmitter acetylcholine is required for REM sleep. Rapid eye movement or REM sleep is necessary for learning and memory and is also associated with creativity. So if you want to learn more efficiently and boost your creativity then you need to maximize your REM sleep. Since acetylcholine is needed to start REM sleep, why not increase the dietary source of the precursors necessary to synthesize actylcholine, that is, acetyl groups and choline? Lemons are a great source of citrate, which makes acetyl groups. Eggs are an abundant source of choline. If you combine the lemons and the eggs you get acetylcholine in the form of lemon tart. Nom nom nom.
Here’s how to make your lemon tart low carb with no added sugar (~ 8 servings) This recipe is tarty because the more tart the more citrate, which is what gives us those yummy (yet sour) acetyl precursors:
Crust:
3/4 cup of coconut flour
4 tbsp melted coconut oil
1 tbsp melted butter
zest of 1 lemon
2 eggs
1 tsp stevia
5 tbsp of sliced almonds (optional)
Mix the melted coconut oil, butter, and eggs together and add to the coconut flour and stevia. Press into a 9 inch pan and cool in the fridge.
The Lemon filling:
zest from 4 lemons
~3/4 cup fresh lemon juice
4 tsp stevia
2 tbsp butter
2 tbsp coconut oil
2 eggs
2 egg yolks
Preheat oven at 350 degrees C and bake the crusted pan for 5 minutes in the pre-heated oven. Remove and set aside.
Blend lemon juice and zest in a blender which should yield ~ 3/4 cup of lemon mixture. Heat up the butter, coconut oil and lemon mixture in a medium saucepan. Meanwhile, whisk the eggs and egg yolk in a small bowl. Add the warmed lemon mixture to the eggs, stirring the entire time.Then add the ENTIRE mixture to the saucepan and heat on low, constantly stirring until it thickens (~ 5-7 minutes). Add this directly directly to the crusted pan (you can filter out some of lemon curd if desired) and bake for 10 min at 350 degrees C.
Let cool in fridge and serve for your dietary source of acetyl and choline.
0 -
Well I'm still going to Tahoe with the dogs. My friends are all in. Even if we can't sled we can still have fun in picturesque Tahoe! Also you know how long it took me to find a budget friendly but still nice 3 bedroom cabin with fenced yard that will take 6 dogs ?! Oh oh and that property backs in to the national forest. I gotta go lol. I'm so looking forward to my girls' trip!! Yay!0
-
TJ - are you going to Shot Show?0
-
Happy Wednesday Folks! Hope all is well with all of you.
Kim - I'm in much the same boat with my lifting as well, left shoulder has some ROM issues that don't allow for BackSquats, and standing Ovhd press so I do Zercher Squats and seated Ovhd presses instead. I like the Stronglifts methodology and you appear to be doing well. I've had to modify it a bit to work for me, and the next two Sundays should be good indicators if it's a good mod or not.
Jen Good Eatin' + Good Movement = Good O!
Heron - Yum Yum! Gonna try that in Feb. Bummer on the snow but Tahoe sounds like a bunch o fun, Get Some!
TJ - Rockin it lad, Mix it up for loads o fun eatin'.
Well update for me, FMBG 91 this morning I took a dose of BCAA last night before bed. Yesterday was a rest day though I got 15K steps in. None of which were high stress or intensity. HRV this morning @0500 hrs was 94.1 well inside the train hard mode so gonna hit it and get it in a bit.
I got my Primal Blueprint Certified Expert ID in the mail yesterday with the SWAG so I am now PBCE# 115. Since I live in Georgia and am not a Registered/licensed Dietician I cannot give nutritional advice or counseling (even on-line). But there are many ways to use the info as I can advise folks on books that might interest them. Though I can't do that at the hospital with the patients. The dietician police are highly protective of their territory.
Also got leave approved for next week so will be wrestling with one of my Internal Demons starting Saturday. Gonna kill it this time. More on this later I have been mentally prepping for this since my last birthday. and Now is the time.
Have a great day Folks!0 -
Ugh!! Woke up late. Then I spent the last 10 minutes of reading through posts. That cut into my jaunting time but I'm sorry it's such a healthy thing to do, to read what everybody's doing and trying and all the enthusiasm here.
Forget any major typos because I'm doing a text-to-speech right now and these old lady eyes can't read it for errors in the dark. I'm Jaunting with my dog before work.
Couple quick thoughts: Kim Deb and
Herrin, I'm super impressed with all your hacking. What you are learning about your self through all of this is priceless.
TJ: I love all your adventures with food. Hope 30 is really changing my relationship with food just like they said it would. I'm extremely happy to report that my hunger has subsided. I wonderwhen I cut out that is having that effect. I have an appetite in the evening but nothing like the ravenous hunger I used to experience. So I'm doing a little intermittent fasting because I'm not a breakfast gal anyway. Now my concern is that my body will adjust to so few calories. So I'll throw in a high calorie day once a week. It is very spooky to have fruit after dinner again! But I'm keeping it to berries and other low fructose fruits. I sometimes have a mandarin oranges well. It's such a treat! Got to say I love whole 30 this week.
John, big thank you for taking the lead on the Vegas tough mutter. What a jaunt that is going to be!!!!
Kevin, I'm eating fish over vegetables and I'm trying not to freak out about how many calories that isn't. Ha
Sorry this is so long!
0 -
Haha Carol! Off topic but text to speak can get you I trouble... last night I tried to post using it and it kept picking up my audio book. .. Yall almost got an update from Dave Grossman about combat injury statistics.... lol!
Went to the gym with a friend last night, my plate rack has 25# plates as the largest plates. Went to "warm up" doing squats with a light load on the Smith machine, was thinking 25 while adding 45# plates! Paying too much attention to my book I guess, ended up warming up with my max... I am so sore today..0 -
Arturo, I am not going to SHOT show, unfortunately.
I've been getting a headache around 8-8:30 each morning for the last week. It's odd for me, because I don't usually get headaches. I don't know what part of the Whole30 it could be, but I can say that's probably the cause. It could be something to do with breakfast. I don't generally eat breakfast, and now I am, so it could be.0 -
Another good day in Jen's world.
0 -
Hello Strangers!
Many apologies for not logging in. Crazy work schedule. I have not worked out in days. Eating is eh, Clean, but not enough. I haven't had a lunch since last week and the rest of the week isn't looking good. Mainly nibbling on veggies, at my desk, all day.
Carol, I swear I have been cursing your great state of Texas all week. I thought Common Core standards were hell, but TEKS is going to be the death of me. Try filling out alignment docs on two ebooks/sites with a total of 2500+ pages. can't remember what I put on what page and I wrote a bunch of it. UGH! You are my hero for knowing all of that stuff:) I World Language standards would be a ray of sunshine right now. Gripe session over! LOL
Miss all of you and sending great vibes your way! (((hugs)))
0 -
Hello Strangers!
Many apologies for not logging in. Crazy work schedule. I have not worked out in days. Eating is eh, Clean, but not enough. I haven't had a lunch since last week and the rest of the week isn't looking good. Mainly nibbling on veggies, at my desk, all day.
Carol, I swear I have been cursing your great state of Texas all week. I thought Common Core standards were hell, but TEKS is going to be the death of me. Try filling out alignment docs on two ebooks/sites with a total of 2500+ pages. can't remember what I put on what page and I wrote a bunch of it. UGH! You are my hero for knowing all of that stuff:) I World Language standards would be a ray of sunshine right now. Gripe session over! LOL
Miss all of you and sending great vibes your way! (((hugs)))
Kris!!!! I miss you too.
I hope you're doing OK despite the crazy work schedule. Nibbling on veggies is much better than dropping it all and eating chips. Good for you.
Come back and see us when you can.
Hugs.....
0 -
Well Kim, I bit the bullet & bought myself some super snazzy yellow safety glasses to wear before bed to help me sleep, like you suggested! My husband is laughing his head off at my chic new pre-bedtime look0 -
DebSue- I love it! Hope it helps. I know it helps me settle when I travel, and am more apt to be staring at my iPad as I wind down ( or try to). I also occasionally use some sleep guided meditations if I still feel restless.
Kris, glad to see you check in. We've missed you!0 -
Kris; yep miss ya lass but u gotta do what u gotta do.
Debsue - Looking good lass I like mine as well. Really helps me do a fast transition from drive time to sleep time.
Well I ordered another Fitbit Flex today, not gonna wait 8-10 weeks for the charge or surge models, May relook at it later this year. They only sell the XL at Fitbit store and they are out of stock, so no luck at amazon or others. Price of being a big guy with 8.5" wrists.
Carol - No problem working on a training plan for it as well. Should be up in February.
Great to read about the positive effect of Whole 30 for ya. The control of your hunger is to me the most liberating thing about the process.
TJ bummer on the headaches. Hope they get better soon.
This HRV thing is pretty cool. My morning readings have pretty much matched the way I feel as well, haven't had a red day yet but amber yesterday and I had pretty much decided it would be an extra light day before I took the reading. Today's was the highest reading I've had so far at 94.1. So see how it all plays out in the days ahead. Anybody else doing HRV?
0 -
Happy Thursday Folks!0
-
DebSue! Looooove your chic new pre bedtime look!!
Kris! Welcome back. Feel free to curse the TEKS. We often do. (Must chat with you about your job.)
Kevin: I need a new audio book. Makes a huge difference in my Jaunting time!
Hey All! Jen & I are partnering to do eacheother's shows soon. Yay!!! I'll post the link to mine soon. Probably next Fri Nite. Jen's is a few weeks after.
Happy Thursday!!!!!0 -
It's Thursday!!!
Weigh in for the FB challenge tomorrow. Feeling good about it. I feel I've been eating much better. No soda, no sugars (other than fruit which I am eating a lot of), limited processed foods and more veggies. Jaunting starts up again tomorrow. I'm hoping to get my 30 miles completed this weekend (not that I'm going to stop - hehehe). A friend of mine on YouTube has finished 30 miles and upped her goal to 75 miles! She is totally kicking my butt.
DebSue, I'm looking in the glasses. I must have missed something but how are they supposed to help you sleep?
Hope everyone has a wonderful day.0 -
Oh & John/TJ: I dreamt that I ate bread by mistake & had to start over on day 10
-
carolssalva wrote: »DebSue! Looooove your chic new pre bedtime look!!
Kris! Welcome back. Feel free to curse the TEKS. We often do. (Must chat with you about your job.)
Kevin: I need a new audio book. Makes a huge difference in my Jaunting time!
Hey All! Jen & I are partnering to do eacheother's shows soon. Yay!!! I'll post the link to mine soon. Probably next Fri Nite. Jen's is a few weeks after.
Happy Thursday!!!!!
Going to be so much fun Carol. I'm super excited!!! It's going to be weird though being on the other side of the mic. I'm usually the one asking the questions.
0 -
carolssalva wrote: »Oh & John/TJ: I dreamt that I ate bread by mistake & had to start over on day 1carolssalva wrote: »Oh & John/TJ: I dreamt that I ate bread by mistake & had to start over on day 1
Carol - That is a good sign, Since it shows your fear of failure is a dominate trait. Confirmation really that you got this demon by the neck and will bridle it up and ride it onto the no war battles, firmly under your control.0
This discussion has been closed.