Whole-30 Review

So!

A few months back I did the whole-30!

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(This was an awesome excerpt right from the awesome book!)

It’s basically eating super clean paleo for 30 days to look and feel your best. No, it’s not easy, but if you want it bad enough it is definitely doable!

I ate no grains, dairy, sweets, added sugars, and very little fruit. I ate mostly protein like fish, lamb, beef, chicken, turkey, and pork. I also ate large servings of vegetables of all kinds, and starchy tubers too for more carbohydrates. I consumed a ton of coconut while doing the whole 30–Coconut flakes, coconut butter, coconut oil, coconut milk! Coconut is very gut healing and an anti fungal. I also tried my hand at making some bone broth. Bone broth is just that, broth that is made from leaving bones in a crock pot for over 24 hours. It is supposedly rich in amino acids and also gut healing. It’s a magical drink. (side note: The La Lakers drink some with every meal to promote faster healing and joint recovery!)

I did not do it to lose weight. I did it to “reset” my biological hormones like leptin, insulin, and coritsol. I also did it to help fix my satiety signals. Sometimes we keep eating because the food we’re eating is hyper-palatable. Our bodies naturally crave sugar, salt, and fat as a survival mechanism. So, when you begin eating something like potato chips, it can be nearly impossible to stop at just one.

Also, blood sugar spikes make you crave more food even when you’re not really hungry. Dairy, more specifically whey, will spike insulin and cause you to want more.

I loved it! At first I was a little lethargic, but as a week and a half went by, I became more energized and felt great.

I was not even trying to lose weight, but I managed to do so. The whole-30 advocates that you get out of your old “comfort foods” mentality. That means stop thinking you need a dessert with every meal or something sweet after dinner. Breaking these cultural cues is hard. Basically, you ask yourself, “am I really hungry, or am I just bored, angry, sad, tired, or just craving something?” My go to question that I got off of the whole 30 website to check if I was really hungry when I wanted more food at night was, “Could I eat fish with broccoli right now?” If the answer was yes, then I would eat more food, if no, then I would entertain myself with some other tasks.

I think the whole-30 is awesome because it works. It resets all your hormones, makes you more aware of what your eating and how good, real food should taste. It does not advocate artificial sweeteners or anything processed. It is an eye-opening experience that will change how you feel and look. I recommend it for anyone! No matter how fit you are, how out of shape you are, or whatever your situation the whole-30 helps you to “reset” and find balance!

I HIGHLY recommend the book, it is pack full of good information. You can get it on amazon, click here!

 

Here are some of my favorite meals I ate:

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First picture is Chilean Sea Bass on top of a bed of spinach, second is sweet potatoes, third is sautéed spiraled zucchini, and the fourth was one of my go to drinks. I enjoyed hot cups of green tea with lemon!

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I’m italian, so no pasta is no bueno! However, this was awesome! Italian sausage from whole foods, peppers and onions, and I put it all on top of a huge spinach salad with lots of sugar free tomato sauce!

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Eggs wrapped in pork–enough said.

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And this was my favorite of all time! I got the recipe off of civilized caveman’s website. It was SO darn good!

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My go-to breakfast was two eggs over easy, turkey breast, kale, onions, butternut squash, and half an avocado–all sprinkled with salt of course! 🙂

And here’s my transformation picture:

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Currently, I am still eating the same way the whole-30 promotes, but I slowly added certain foods back into my diet. To do this, I used Chris Kresser’s book, “Your Personal Paleo Code”. This book advocates slowly re-introducing foods back into your diet to see if you react to them.

For example, I added dairy and did not react to it, so I can eat dairy. However, when I tired to add corn, I felt bloated and lethargic, so I will no longer be eating corn.

I’m still in the process of finding what works for me and my body. It is a learning experience. Everyone is different, so you have to find what works for you.

I HIGHLY recommend Chris’s book too. You can find it on amazon at this link!

 

Hope this helped some people! If you have any questions, feel free to ask! 🙂

God Bless,

Fitgirlfab

 

Been so long!

Hey guys! It’s been forever! But I’m back!

 

Quick update for now, I’ll do a more in-depth post later.

Life has been crazy! I’ve been studying to finish my degree. I’ll be graduating in May with a degree in Economics!

It’s so exciting! 😀

Anyway, here’s a quick look at my life in pictures:

 

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I did the “whole-30” – I’ll do a post on this later.

 

 

Got these versa grips!, they work pretty well for lifting and helping grip!

 

 

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I’ve been eating healthy, REAL, foods! – more to come on this too!

 

I’ve also been learning a ton. NOT just in school, but doing my own research too. I’ve read a few books: The whole-30 book, the calorie myth by Jonathan Bailor, Robb Wolf’s book, and many more!

I’m also writing my senior economics paper on health/nutrition/agriculture/corruption. So, I will be sharing all of that too! 

 

STAY TUNED FOR SOME AWESOME INFO!! 🙂 — off to get my workout on and then take a Calc quiz!

Part 2: Protein

Protein, protein every where!

What To Eat To Build Muscle

(SOURCE: This image came from here.)

When I first started working out and eating healthier, I did not really know what I was doing. I just focused on eating protein because I knew that you needed protein to build muscles and be in an anabolic state–not catabolic.

I had protein cereal, protein bars, protein chips, regular food sources of protein, greek yogurt, protein powders–you get the point! Anything that was high in protein was for me! The more, the better, right?! WRONG.

This was NOT good. Too much protein overwhelms your kidneys and body system. Too much protein is harmful to your organs! Too much of anything isn’t good for you. Needless to say, I’ve cut back on protein immensely to give my poor kidneys and body a break!

I weighed about 110 pounds, and I was consuming over 180 grams of protein or more per day. Now, being more educated, I consume around 117 grams of protein per day (1 gram per pound of body weight) or even less!

>> Now let’s look into some science on the mighty macronutrient! <<

There are two types of protein: Complete and Incomplete!

Complete proteins meet all of the amino acid needs of the body. These are foods like milk products, eggs, meat, and fish.

Incomplete proteins do not meet all of the amino acid needs, but still have some amino acids. These are foods like nuts, legumes, seeds, vegetables, and grains.

(Source: Image source found here.)

We need the essential amino acids to build the non essential amino acids. Proteins also supply nitrogen.

(SOURCE: This image came from here.)

Daily intake is recommended to be between 0.8 g per pound of body weight to 1 g per pound of body weight. —More on the lower side for those not training or exercising, and on the higher side for those who train and exercise to help keep the body in an anabolic condition.

HOWEVER, it is important to have all the amino acids present at the same time for protein synthesis to occur. This means, eating just legumes or nuts or any other incomplete protein won’t allow your body to synthesize the protein. Although you could eat a combination of incomplete proteins to get all the amino acids to create the proper conditions for protein synthesis.

Also, there must be adequate amounts of fat and carbohydrate in the diet, otherwise the protein will just be used as fuel and protein synthesis will NOT occur.

Protein will be synthesized when intake exceeds break down. (Anabolic hormones (aka steriods) will also increase protein synthesis of course.)

Vegetarians need to be careful to consume all the essential amino acids to ensure protein synthesis!

(SOURCE: This image came from here.)

So, while protein is made out to be the big man on campus for building muscle. Carbohydrates and fats are still necessary for protein synthesis, AND all the aminos must be present for proper synthesis.

Be sure to consume carbohydrates, protein, and a little fat post workout for proper recovery and to make sure your body can have a positive nitrogen balance to build those muscles!!!

 

That’s all for today folks!

God Bless ❤

Fitgirlfab 🙂

Protein will be broken down in times of stress, infections, burns, or injury.

Nutrition Series: Carbohydrates

Carbohydrates:

All carbohydrates we ingest come from plants except for some found in milk sugars and minimal amounts in meat.

There are complex carbohydrates consisting of longer chains called polysaccharides found in vegetables and grains. There are also simple carbs consisting of monosaccharides and disaccharides–found in fruits, sugar, milk, etc.

(SOURCE: This image came from here!)

Two types provide fiber:

  1. Cellulose in plants provides insoluble fiber–the kind we cannot digest and gets passed as the “bulk” of our stool.
  2. There is also pectin that provides soluble fiber–the kind that reduces blood cholesterol.
  • Fiber is good because it helps us move waste out of the body and helps us to feel full when eating. Fiber is fermented in the colon where bacteria feed on the waste products and help synthesize vitamin K and B12. Good gut bacteria is essential! That’s why too many antibiotics can be harmful. The antibiotics can kill your good bacteria that help synthesize certain vitamins.

(SOURCE: This image came from here!)

However, the big guy on campus is GLUCOSE.

Glucose is used in all cells to produce ATP. Our body can also use fat to provide energy but glucose is particularly essential to neurons and red blood cells for their energy needs. **Even a temporary shortage of glucose to the neurons can depress brain function and lead to neuron death! –So our bodies have many mechanisms to cautiously monitor glucose levels. **

Excess carbohydrates are stored as glycogen in the liver or muscles to be used in times of need, or it is stored as fat.

(SOURCE: This image came from here!)

Dietary guidelines suggest  45-65% of your total caloric intake should be made up of carbohydrates. However, there are populations like the Inuit who mainly eat fats and proteins, and there area populations that eat high amounts of carbohydrates.

Without carbohydrates our central nervous system can continue to survive through gluconeogenesis and ketogenesis. Gluconeogenesis is creating glucose from non-carbohydrate sources and ketogenesis refers to ketone bodies that are by products from breaking down fats for fuel.

My personal opinion on carbohydrates: Do NOT fear them. Carbohydrates are like fuel for a car. If you fuel the car properly at the required times (when you’re running out of gas), the car will continue to run. If you over fuel the car, it won’t make the car go any faster or any better (you’ll just get fat). If you do not fuel the car, the car won’t be going anywhere on its own, but you’ll be able to push the car around/tow the car (if you don’t eat carbohydrates you can function–but not at optimal capacity to endure any type of demanding activity).

Activity to try: Limit your carbohydrates for a few days. Maybe lower them to around 100 grams for a few days. Continue to go to the gym and workout and see how you feel. Most likely you’ll feel tired and lethargic. Your muscles won’t work as efficiently as before. After those few days, slowly add more carbohydrates back into your diet each day. As you go to the gym, take note on how you feel. Are you energized and lifting well? –That’s a good number of carbohydrates. Do you feel like superman or woman and could continue to workout all day? –That could mean you’re eating too many carbohydrates for your activity level and can lead to weight gain. 

(SOURCE: This image came from here!)

 

It’s all about trial and error! Every one is an individual! Find what works for YOU and YOUR body and activity level!!!

 

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(SOURCE: This image came from here!)

Next time we’ll talk about fats in this 3 part series!

God bless!  ❤

Fitgirlfab 🙂

** All of this information came from my anatomy and physiology textbook, “Anatomy and Physiology 4th edition” by Elaine N. Marieb and Katja Hoehn **

What is Paleo?!

154.7 million Americans are overweight or obese.

The top causes of death in America are as follows:

—Heart disease: 597,689
—Cancer: 574,743
—Chronic lower respiratory diseases: 138,080
—Stroke (cerebrovascular diseases): 129,476
—Accidents (unintentional injuries): 120,859
—Alzheimer’s disease: 83,494
—Diabetes: 69,071
(SOURCE: —The center for disease control.)
 

But we never use to be so overweight and obese. We use to be lean and muscular.

What is Paleo?

  • —According to professor Loren Cordain, Paleolithic ancestors are those who lived 750,000 to 10,000 years ago.
  • —They hunted their food and gathered their food.
  • —It is suggested that this diet was the healthiest and the one we are most genetically adapted to consume.
 
(SOURCE: I got this picture from here.)
 
Why Should I care what I eat?
 
—“It is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.” Robb Wolf, biochemist.
 
(SOURCE: I got this picture here.)
 
  • —Humans back then were lean, tall, muscular, agile, and versatile.
  • —Humans now are sleep deprived, overweight, stressed, and dying from preventable disease!
  • —The agricultural revolution led to overconsumption of grains which led to overweight and obese Americans.

As explained by Robb Wolf, picture a 100-yard football field.

The first 99.5 yards are all the time Homo-sapiens have spent hunting and gathering. The last 0.5 yards are Homo-sapiens after the agricultural revolution.

Our diets have dramatically shifted, but our genetics have not changed!

 
**Our ancestors had: No cardiovascular disease, no type II diabetes, no coronary heart disease!**
 
(SOURCE: I got this photo from here! and here!)
 
You can compare our ancestor’s pyramid to our modern pyramid and see how dramatically our diets have shifted!
 
A bit of Science…
 
  • —Grains turn into sugar or glucose.
  • —Any glucose that isn’t used is turned into fat.
  • —Our bodies are not made to handle such a large influx of sugar!
  • —Storage for carbs is limited but fat stores are unlimited!
  • — ”Sugar causes an energy spike and crash in your system, turns to fat unless it’s used immediately, and wreaks all kind of havoc on our bodies.” Mark Sisson.

Gluten and Lectin

  • —Grains also contain gluten.
  • Gluten is a protein in rye, barely, and wheat.
     
  • —About 83% of the population develops observable gut inflammation after eating wheat gluten (Bernardo et al., 2007).
  • —Lectins are toxins in grains that the grains have developed to keep us from eating them! Lectins cause damage to the gut by making little holes in the intestine.

DISEASES REVERSED

  • —Numerous studies have proven we can reverse these killer diseases!
  • —You can reverse and prevent diseases just by avoiding: grains, sugar and processed foods.
  • —You can fill your diet with meat, fish, vegetables, starchy tubers (potatoes), healthy fats, fruits, nuts and berries.
  • —Our bodies are efficient and will turn to burning fat for fuel!

Albert Einstein sums it up best, “Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.”

 

❤ fitgirlfab