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Messages - ayami

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61
Food Journals / Re: Ayami's new food journal
« on: June 10, 2011, 11:02:15 AM »
I used to take lunch to work every day (before I quit my horrible job, haha)

It was almost always cold meat with salad.  The meat would be grilled salmon or chicken made in the morning or the night before, vac pac vac-pac smoked mackerel from the supermarket or cold cuts of beef or sometimes parma ham or home-made pate, plus sometimes an egg as well.  For the salad I would usually just buy a bag mixed salad leaves, but if I was feeling creative I would bring some sliced carrots, beetroots and mushrooms too

I kept eggs at work and if I was hungry I would boil them in the big standing kettle = wash them, pop them in, then fish them out again 7-8 minutes later.  (just don't tell your colleagues you're doing it)
Also a bag of macadamias for emergencies.

In the UK there are loads of proper supermarkets in the middle of the city, because people don't drive in the city very much.  So it's really easy to pop into any supermarket and come out with a paleo lunch, as they all stock roast chicken portions, cold sliced beef, parma ham, smoked mackerel, steamed salmon and cooked prawns, plus a selection of salad and other veg

I found being at work good for trying to lose weight, because there were no temptations.  Now I work from home I graze a lot more, as my house contains a lot of yummy paleo food!



"paleo brownies", "paleo muffins", "paleo pancakes" etc. are NOT PALEO!!!  You need to read this -

http://www.archevore.com/panu-weblog/2010/1/13/smoking-candy-cigarettes.html

and this
http://www.marksdailyapple.com/what-happens-to-your-body-when-you-carb-binge/

what would be the bad thing about me making a batch?
1) high levels of PUFA in the walnuts
2) phytic acid in the walnuts
3) O6 in the walnuts
4) oxidised fat in the walnuts
5) sugar in the honey leading to insulin surge and sugar crash and all the evils associated with it
6) the fact that you *will* binge on them

I wish there were mini marts here in LA... Japan has them with yummy bento but of course its non paleo haha. Just a couple of things. The only thing I can do at work is toast or microwave. 
I used to do the salad thing during weight watchers. Mixed greens with spinach, onions, green onions and some kind of dressing. I didn’t add protein because… well I hated protein lol. I think I can try that method again… the dressing will be a problem though. What can I use other than ranch?

Thank you for the brownie info! I had no idea the stuff about walnuts. Good thing I do not enjoy them. Why would they post these kinds of recipes up?? *evil* haha

62
Food Journals / Re: Ayami's new food journal
« on: June 10, 2011, 10:54:54 AM »
Just don't make the usual bento food - just get a box with lots of compartments then go home and cook lots of meat muffins, mini quiche, stuffed egg, meatballs, chicken wings..... and greens/cauli rice, steamed, baked and fried bits of veg like cauli and broccoli, and fill the bento box with that stuff.

that is a great idea!!! being picky depending on the day.. this will help me loads!!! thanks!!

63
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 02:37:17 PM »
If it's summer then pack a lunch and eat outside. Or make a paleo bento box style lunch - lots of little different things.

The weather is nice but you would NOT want to go out side and eat where I work LOL. I'll research the bento thing :)

64
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 02:24:02 PM »
Ayami - you need to get your calories from food and not honey and chocolate.

If you want to cook, make some meats that you can take to work for lunch instead of buying stuff with non-paleo ingredients.

lol you are very very very correct in that. I got a little excited because I found the recipe. My plan for the next few weeks is to bring something in for lunch since my lunch buddies are out on vacation. I may become a little (MUCH) more stressed by staying in but I will be better (paleo wise) and would save on $$.

65
Progress Reports & Photos / Re: Update so far - sorry no photos lol
« on: June 09, 2011, 02:21:38 PM »
This is how it works with weight loss and calorie deficit -
1 pound of fat = 3500 calories
1 pound of fat per week = 3500/7 = 500 cals worth of body fat per day that you must burn
This means that you need to eat 500 cals less than the total daily calories your body needs if it is to stay at the same weight (ie. basic metabolic rate)

So, if you go for a 500cal deficit a day you should loose a pound a week.  For a small person, this is really quite a lot!  To work out what you can eat, calorie-wise, you need to work out your basic metabolic rate - mine is about 1300cals, at 5'1'' 24-year old female who does limited exercise.  An average-height girl would need 1500, more if she works out.
So if your basic metabolic rate is 1500cals per day, if you eat 1000 cals per day you should lose a pound a week.

(however, it doesn't always work like this - when I was really low cal I was on about 800-900 and wasn't losing anything, most probably because my body really likes having quite a bit of body fat and doesn't want to give any up!)

You'll stop needing to log stuff when you've been on paleo for a while, don't worry!

I've not been sick on paleo, aside from food poisoning - and that was pretty obvious, as I couldn't get out of bed for 3 days!  A lot of people just feel a bit run down.  You could be feeling rough due to a combination of low calories and low carb flu

Fish at breakfast
- smoked salmon and mackerel can be eaten cold, which is tasty and convenient but contains a lot salt!
- salmon and mackerel can also be grilled, or fried (which is v. yummy but creates a rather unpleasant smell), but this takes more time
- in the UK you can buy vac-packed portions of steamed salmon, which you can eat cold or add to scrambled eggs.  I don't get them because they cost a lot of £ but it depends on how much a concern that is for you...seeing as you eat in restaurants a lot I guess not too much  ;D

This is very good info, thank you so much! I am 5'1.5, so I am .5" taller than you LOL. I guess at the rate I am going, losing 1lb a week would be normal as long as I do not cheat? Your body likes fat? I dont think so!! I've seen your photos, you look great even pre paleo lol.

I still don't understand what "feeling" sick and paleo have working for each other. Why is it that people don't feel sick anymore if they have a cold?

I like the fish and egg for breakfast idea... that sounds very good. And no, I dont have $$ because I eat out lol. And that's why I cannot afford fresh fish. It is so expensive... I mean... $15.99 for store bough salmon? Ouch... They do have cheap frozen ones that I could buy but I hate defrosting them. I guess I could leave them in the fridge for a couple of days?

Love grilled salmon and mackerel... mmm!!

66
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 02:12:50 PM »
has anyone ever made these? paleo brownies?? what would be the bad thing about me making a batch?


Paleo Brownies

    16 oz of walnuts
    1 egg
    1 cup honey
    1/2 cup baking cocoa
    1 tbs pure vanilla extract
    1/2 tsp coarse sea salt
    1 tsp baking soda
    2 oz unsweetened dark chocolate chopped

1 – 2 tbs coconut oil

67
Progress Reports & Photos / Re: Update so far - sorry no photos lol
« on: June 09, 2011, 01:12:55 PM »
anyway, a pound a week is actually very good.  But seriously, 500cals a day.  Are you insane?!?

Back in December I tried to go sub 1000 every day and spent the entire time exhausted, could hardly find the energy to stand up!

One thing to keep in mind is that you are already at your healthy weight; Ayami is not yet.  Her body is likely making up the calorie difference from her fat stores.  She is probably over the initial water loss, and her 1 lb of weight loss per week is probably fat at this point.  There are 3500 kcal in 1 lb of fat tissue, so her fat loss for the week adds another 500 kcal per day, for a total of 1000-1100 per day or so.  I think the calories are fine.

Ayami, that also points out how much progress 1 lb per week actually is.  To lose 2 lb per week, you'd have to eat nothing at all - and that definitely wouldn't be healthy!  The 1 lb a week is great progress.

Oh wow really? That is so weird... how do people on paleo know when they are sick? lol... I guess I need to stop kissing boys until I feel better LOL JK

Well, for me, the first sign is usually that the kids get sick, which I can tell from their diapers.  Then if I pay careful attention, I notice I get loose stool, and sometimes mild headaches.  Plenty of paleo people just assume the never get sick, though.

I walk for a bit then I speed it up until I just cant go anymore and bring it down, repeat as much as I could.

That's a good way of doing it - basically high intensity intervals.

Regarding the soreness, if it continues for more than a few days, you might try upping your protein intake a bit.  1g of protein per kg of target body weight is a good minimum, and that's probably a bit more than you're having right now based on your food journal.  The purpose isn't for calories, but to make sure you don't lose muscle while losing weight.

I see... so the 3lbs I lost in the first week was probably water weight? I guess I should not be so discouraged that I am not losing the same amount then haha... I want to understand your calculation with fat and calories but no matter how many times I reread it... I am still at  :o

How does this not feeling sick but being sick thing work? Why are paleo-ers not able to feel sick? But once we eat bad food we start feeling sick? Very interesting.

Is it safe to say 1g of protein per 2 lbs of my ideal goal weight? I guess it would be nice to know exactly how much of what I should be eating each day to obtain my goal, since everyone tells me not to calorie count. Are there equations for other stuff as well?

68
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 12:41:34 PM »
This is what I'm having for lunch. El Pollo chicken salad with no cheese and no dressing. I tried avoiding the corn and tortilla strips... Now my tongue is tingly... slight headache. Maybe it was the green acovado dressing (had half of it)? I finished all the chicken and 1/2 of the salad, too full to continue.




from their website
salad: 233 cal, 8g fat, 3g sat fat, 18g carb, 5g fiber, 26g protein
dressing:70 cal, 5g fat, 1g sat fat, 6g carb, 1g protein 

K that may have been too much carb.

69
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 12:36:27 PM »
Ayami, looks good!

How much fat?

The Sunday numbers in the post just above yours work out to about 2/3 fat.  I think she's fine there.

I'd also say you aren't eating enough too. This will drag down your metabolism and make you tired, and also make weight loss harder.

I don't think we can tell this just from counting calories.

Here's the thing.  Once the body gets used to burning fat, it doesn't matter whether the fat is from the diet or from stored fat.  One might be getting 600 kcal/day or less from food, but as long as that food includes enough protein and vitamins, the body might be pulling another 600-1000 kcal/day out of fat reserves, which would be plenty to keep the metabolism up.  As long as the body has fat to lose, that could work fine.  Once the body runs out of excess fat, appetite will pick up and one will start eating more.

If she's feeling tired all the time, then you are probably right, more food might be indicated.  On the other hand, if she's feeling full and not feeling tired, she may be fine.

Warren, how do you do that? With all the numbers and things? Its pretty incredible lol.

70
Miscellaneous / Re: what is paleo?
« on: June 09, 2011, 12:33:11 PM »
Hmmmm...not really

I just say
"if you can kill it, or find it growing on it's own and pick it, then I'll eat it"
 
or
"if you could hunt it, or gather it, then I can eat it"

Most people have no idea what the term 'paleolithic' means or what the 'neolithic agricultural revolution' was but they will understand a 'hunter-gatherer diet'  :)

What is paleo...? is what I hear when people ask about my new diet.

Is there a simple, paleo for dummies, way of explaining it without me having to have them google it?

(sorry if this has been brought up already)

I tell people that it's a diet that does it's best to mimic food we would have had around before people started farming and domesticating plants.  I tell them I eat meat, eggs, fruit, and vegetables, if they want the specifics.

haha. Well the people that I encounter have no interest in healthy stuff so this explanation would not make sense to them???? Some see that I have lost a couple of pounds and ask what I have been doing differently.

I tell them that Paleo is basically like atkins in a way that it is a no carb thing but they encourage the intake of fat over carbs and sugar? And that it's more of a health change than anything because you try to eat natural foods, not processed. Then I tell them that I only eat vegetables (minus green beans and corn), and meat. No dairy, no fruits, no carbs, no chocolate. Then I tell them about how I get to eat bacon all of the time and that's where I lose them.

Am I pretty correct? lol

71
Recipes and meal photos / Re: Almond Chicken
« on: June 09, 2011, 09:48:49 AM »
You can make a Paleo Mayo (I have) but I've yet to find one I could buy.

Cool! I'd love to see a recipe you've had success with. All the ones I've seen call for quite a lot of vegetable or olive oil. I use tiny bits of olive oil for cooking even though I know it isn't strict paleo. But it seems like there would be quite a bit in mayo, enough that you couldn't consider it "orthodox paleo". But I probably just haven't found the right recipe yet. Can you share yours?

Anyway, I did take a lot of inspiration from DTSMA68's concept here and make my own version tonight with chicken thighs. The only thing in here that isn't strict is salt, which I add a small amount of in order to make the food palatable to my non-paleo wife. But it came out really good, very moist and tasty and the basic concept is the same as the OP's recipe.

I used almond meal (about 2 cups, I just eyeballed it), some shredded dried unsweetened coconut (about 1/4 cup), 1/2 teaspoon of salt, and a tablespoon or so of curry seasoning. I used three eggs, scrambled, to dip the chicken in, then rolled it in the almond/coconut/curry coating. I put the pieces in a large Pyrex dish that I slathered liberally with lard. Bake at 425°F for about an hour or so. Don't turn the thighs. Let the tops brown.

To this I added some sauteed turnip greens (sauteed in beef tallow and garlic). This also got a light sprinkle of salt.

You could eliminate the coconut and use just about any seasonings you want. The bottom line is that the premise of egg and almond meal as a coating is a good one. The chicken was incredibly moist and flavorful, even by my foodie wife's standards. I might try Italian seasonings next time without the coconut.

The only thing here that is not strict paleo is the salt. Well, there is probably about 10 or 12 almond's worth of meal on each piece of chicken. That may be a bit much for some. For me it is a decent compromise if you don't eat nuts too often. Here's a pic of tonight's dinner:


YUM!! this looks like fried chicken and i love fried chicken!! I'll have to try this one... you should add it to your recipe forum :)

72
Miscellaneous / what is paleo?
« on: June 09, 2011, 09:43:25 AM »
What is paleo...? is what I hear when people ask about my new diet.

Is there a simple, paleo for dummies, way of explaining it without me having to have them google it?

(sorry if this has been brought up already)

73
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 07:47:52 AM »
I'd also say you aren't eating enough too. This will drag down your metabolism and make you tired, and also make weight loss harder. It sounds like you're only having one or two real meals a day, and not very big ones at that. The meals you have pictured look like what I'd eat for breakfast and lunch, and then I'd have twice the calories for dinner. (I'm still eating some starchy veg, so I'd have a good serve of starchy veg with dinner and a lot more fat, with the starchy veg usually being roasted in fat.) I'm losing lots of weight on that - it's been falling off me.

I agree with avelin - you can't go low carb and low fat and stay well. I have no gall bladder so I can't eat low carb high fat - it gives me colicky pain, which is why I'm aiming for moderate carb moderate fat.

If you've been watching your weight for a long time, your stomach has probably shrunk a bit and you're not used to eating big hearty meals. You may need to eat full meals more often to make up for that.

Also, from your photos it seems to me that you use very small dinner plates! Psychologically it might be easier to eat bigger portions if your plate doesn't look so full. I'd try buying a few larger dinner plates.

Jean - LOL!!!! No one has ever told me that about my dinner plates but you are 100% correct. I think we are used to eating on that one... we have the big ones that we call HUGE which are about 11-12" in diameter, the ones we eat off of are about 8-9". I only use the HUGE one if I make something big... which is very rare. I never use it because I never had to?

I think I need to do MORE research on recipes... I am kind of on the picky side so I have been printing out recipes as I find them. I am not sure what else I could be doing, I try to force myself to eat but it doesnt seem enough.

74
Food Journals / Re: Ayami's new food journal
« on: June 09, 2011, 07:39:11 AM »
I just got the PM. Based on the numbers you sent me your goal is reasonable.

I asked you to list the protein carbs and fat grams because when people eat high protein but low carb and low fat they become unwell. That's why I'm interested in the fat.

You need to eat more - I'm thinking you are used to cutting right back on your food amounts and portion sizes to control your weight and adding cardio to try to balance the calories. The thing is you aren't eating enough calories to get enough nutrients. Weights or bodyweight exercise is way better for losing weight, tabata is better than the usual cardio.

I think you need to increase your portions gradually and although I asked about how much fat you are having, I think you might do better not regulating by the calorie counter, but by trying to allow your appetite to run things. If you can manage to prepare most of your food yourself so you don't end up eating a lot of hidden sugar, grain and soy (in sauces and broths), and let yourself eat on days when you are hungry, eventually your appetite will re-appear. It can take a bit of time though.

Ohh... I see now... My calculator also gives me an estimated fat amount so I will start recording that as well. And you are correct on my eating habits. I grew up with smaller portions and this dieting mentality (thanks mom!), but I have been trying to trash all of that and stay as paleo as possible. The portions I really cant control, I am trying to eat as much but omg, I am so full. Maybe I need to focus on new recipes that have lots of fat and carb in small portions so that I can finish it? Last night I was dying, feeling as if my lunch was still in my throat... but I forced myself to eat a few bits of dinner. It seems that chicken and vegetables make me feel extra full...

The treadmill thing, I just walk on it while watching tv. Thought it would be better than sitting and watching tv lol. but I think with your suggestion I will try something else like weights while watching tv.

75
Food Journals / Re: Ayami's new food journal
« on: June 08, 2011, 03:32:08 PM »
How much fat?

Also I sent you a side message, did you get it? The message isnt in my "sent" folder so... ugh!

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