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Journal: Yogi Goes Primal! (tanyayogi)

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  • Journal: Yogi Goes Primal! (tanyayogi)

    TANYAYOGI GOES PRIMAL

    6 WEEK CHALLENGE
    Starts: Wednesday, April 13th
    Ends: hopefully never! Saturday, May 28th

    GOALS
    1. Give up sugar/carb addiction (gave up wheat on 4/3, rice/corn/potatoes/refined sugar on 4/13)
    2. Lose 8-10 lbs (Current: 118 - Goal: 108-110)
    3. Establish a Primal fitness routine (ashtanga yoga 4-6x/week, 1 sprint/week, establish a strength training routine for 2 sessions/week)
    4. Follow 80:20 ratio: eat 80% Primal, 15% still somewhat healthy (legumes, potatoes, frozen yogurt), 5% occasional indulgences (can only have something really non-Primal for VERY special occasions, otherwise stick to dark chocolate, dairy, almond-based baked goods)
    5. Eat 100g carbs/day (max)
    6. Eat more protein (nuts, fish, eggs) - pescatarian
    7. Eat more good fats (olive oil, avocados, nuts, etc.)
    8. LISTEN TO MY BODY
    Last edited by tanyayogi; 04-19-2011, 04:51 AM.

  • #2
    Dietary Guidelines for the Challenge

    FOODS I CAN EAT DAILY:
    -Vegetables: all except potatoes/corn/legumes/sweet potatoes/yams
    -Fruits: berries, plums, peaches, apples, bananas
    -Nuts & seeds: all nuts except peanuts, pumpkin & sesame seeds
    -Animal products: eggs, fish
    -Dairy: small dollop of butter, a tablespoon or 2 of high quality cheese (buffala mozzarella, feta, aged parmesan), small splash of milk w/ tea/coffee
    -Fats: butter/ghee, olive oil, sesame oil, coconut milk
    -Other: green tea, water, 1 mug coffee/black tea, 1-2 tbsp honey, 1 packet of stevia, 1-2 squares of organic 70% cocoa chocolate

    FOODS I CAN EAT OCCASIONALLY (EVERY 2 DAYS MAX):
    -Vegetables: sweet potatoes, quinoa, yams/pumpkin
    -Fruits: all other fruits but remember mangoes/melons/pineapple are most carby
    -Dairy: larger servings of cheese, 1 serving full-fat homemade greek yogurt, more than 1 serving of milk
    -Other: more than 1-2 squares of dark chocolate, more than 1-2 tbsp honey

    FOODS I CAN EAT ONLY ONCE IN A WHILE (1/WEEK or 1/2 WEEKS):
    -Vegetables: 1 potato (oven-baked with skin)
    -Nuts & seeds: peanuts & cashews, poppyseed
    -Dairy: frozen yogurt, low-fat cream cheese, other cheeses
    -Other: alcohol

    FOODS I CAN NEVER EAT OR ONLY FOR VERY, VERY SPECIAL OCCASIONS:
    -Wheat/rice/corn
    -Ice cream
    -Anything not on the other lists

    Comment


    • #3
      Day 1: 4/13


      DAY 1: 4/13

      GOALS: Cut carbs to 100g or less. Eliminate rice/corn/potatoes. Focus on proteins/fats, keep fruits to the limited berries + plum. Max: 1400 calories.

      Breakfast: almond pancakes = 60g ground almonds (350 cals, 12g carbs) + 2 eggs (150, 1g) + 2 tbsp honey (100, 20g) + 10 blueberries (50, 10g) = 650 calories, 55g carbs

      Snack: plum (30, 10g) + 1/2 avocado (160, 8g) = 200 calories, 20g carbs

      Lunch: Indian spiced sauteed cauliflower (100, 5g) + 1/2 cup cooked quinoa (60, 25g) + 4 squares dark chocolate (300, 30g) = 460, 60g

      Snack: honey-and-sesame bar (150, 15g) + banana chips (50, 10g) = 200, 25g

      Dinner: 2 egg omelet (150, 1g) + mushrooms/spinach + 2 buffala mozzarella balls (100, 10g) + olive oil (100) + cumin, paprika, rosemary = 350 calories, 15g

      Exercise: 1 hour 15 mins ashtanga yoga

      TOTAL: 1,850 calories, 175g carbs

      ASSESSMENT: Too many calories and getting there on reducing carbs. Next goal is about 150g carbs max so to get to 100g gradually. Everything was pretty primal but a little too much, that's all because of the quinoa AND the banana chips AND the sesame bar AND the chocolate.

      PRIMAL RATING: Primal food 7/10; calories 5/10; exercise 10/10; carbs 7/10; eating when hungry 6/10 = 7/10
      Last edited by tanyayogi; 04-14-2011, 01:12 PM.

      Comment


      • #4
        Day 2: 4/14


        DAY 2: 4/14

        GOALS: Cut carbs to 100g or less (probably will be around 120g). Quit rice/corn/potatoes. Focus on proteins/fats, keep fruits to the limited berries + plum. Max: 1400 calories.

        Breakfast: 1 cup almond milk + blueberries + 1/2 banana smoothie

        Snack: trail mix (almonds, walnuts, hazelnuts, dried apple bits, dried banana, dried blueberries, pumpkin seeds) + 1.5 carrots

        Lunch: my sushi turned out to be bad so I had a plum and a crappy non-fat cafeteria yogurt (at school)

        Snack: came home ravenous and had a thick almond pancake (1/2 cup almond meal, 1 egg) with 70% cacao chocolate and 1/2 banana and 1/2 tbsp honey, cooked with a dollop of butter I LOVE BEING PRIMAL! + 1 buffala mozarella ball

        Dinner: haven't had yet but will be a 2-egg omelet with spinach, mushrooms, paprika, cumin, rosemary, olive oil, mozzarella (1 ball) + side of steamed broccoli

        Exercise: 1 hour 20 minutes ashtanga yoga

        TOTAL: about 140g carbohydrates, 1,400 calories

        ASSESSMENT: I hate these sugar cravings! They are so intense but for the first time I went home having eaten less than 1/2 my daily caloric intake and I wasn't even hungry at lunch because I had eaten my trail mix! It was BEAUTIFUL.

        PRIMAL RATING: Primal food 8/10; calories 9/10; exercise 10/10; carbs 8/10; eating when hungry 8/10 = 8.5/10

        Last edited by tanyayogi; 04-15-2011, 07:09 PM.

        Comment


        • #5
          If anyone has any suggestions about the first few weeks of going primal, please share. I'm ravenous, all the time.

          Comment


          • #6

            DAY 3: 4/15

            GOALS: Cut carbs to 100g or less (probably will be around 120g). Focus on weight loss (calorie control).

            Breakfast: 3/4 mango + 1/2 cup coconut milk + 1/2 tbsp honey smoothie = 350 calories, 40g carbs

            Snack: trail mix (almonds, walnuts, hazelnuts, dried apple bits, dried banana, dried blueberries, pumpkin seeds) = 250 calories, 30g carbs

            Lunch: spinach-cilantro-arugula salad with feta cheese, raw broccoli, 1/2 avocado, cherry tomatoes, olive oil, balsamic vinegar = 300 calories, 15g carbs

            Snack: like 6 pieces of Lindt chocolate truffles...kill me now...followed by 1/2 mango = too many calories, too many carbs! = est. 350 calories, 50g carbs

            Dinner: octopus-mushroom salad + 4 pieces of sushi with rice + salmon sashimi = no more calories and about 20g carbs

            Exercise: 1 hour 20 minutes ashtanga yoga

            TOTAL: 155g carbs

            ASSESSMENT: I came home ravenous and craving dark chocolate but I went to my dad's house and ate like 6 chocolate Lindt truffles and to top it off they were bought 2 years ago and still haven't ruined...god there must be SO many chemicals in it!!! Then I ate 1/2 mango. 1 mango + truffles in a day is excessive oh dear...good news is I haven't GAINED weight on my first week of going Primal. The low carb flu is definitely getting to me, I'm exhausted despite having slept 8 hours and done yoga and eaten healthy and ALL I CRAVE are yogurt-covered rice cakes and chocolates and sugary-carby stuff. Goddammit. Any tips on the low-carb flu/sugar cravings?

            PRIMAL RATING: bleh?

            Last edited by tanyayogi; 04-16-2011, 03:27 PM.

            Comment


            • #7
              OK so I'm new to the PB but I've been a health nut since forever and I always thought whole-grains, plenty of fruit, brown rice, lentils, etc. were the way to go, which was great because I'm pescatarian. I really haven't found it THAT hard to quite wheat/rice/potatoes/corn/refined foods but I am definitely having the low-carb flu. It'll be almost 2 weeks soon since I quit wheat. This week I started eating about 150g carbs/day but I still feel like it's too much -- I can't always get good fish so I end up eating 2-3 eggs/day to get my protein intake. I eat 1 cup of home-mixed trail mix for a snack at school, but when I go home I have all these carby cravings that I satisfy with Primal substitutes (ahem...dark chocolate, almond pancakes, etc.) What do I do? I'm REALLY excited to get past the carb/sugar addiction phase and I realize I need to eat less compulsively, especially the gray-area-Primal things...any advice/suggestions would be MOST welcome, especially from veteran Groks!

              ALSO, I'm definitely looking for weight loss too. I'm currently 5'1.5, 118 lbs, trying to lose 10 pounds! I'm 18 and have a super busy schedule and spend too many hours a day doing homework/in class I do usually get in 1 hour of yoga per day, many times a week. I have NO idea about strength training and want to incorporate sprints or interval training into my routine.

              Comment


              • #8
                If you're ravenous all the time eat more meat! Seriously. Try your hardest to get over your aversion to red meat (Argentina has GREAT red meat, no?) and it will help you immensely. Also, it helps to just take a whole month eating as much primal food as you care to (whenever you're hungry) without counting calories or worrying about ratios. This will shift your palate and give your body all of the nutrients it needs to begin your healing process.

                Best of luck to you!

                Comment


                • #9
                  Originally posted by tanyayogi View Post
                  ALSO, I'm definitely looking for weight loss too. I'm currently 5'1.5, 118 lbs, trying to lose 10 pounds!
                  It doesn't sound like you need to lose any weight at all. Possibly just recomping, which should happen naturally with a primal/paleo diet and plenty of activity.

                  Comment


                  • #10
                    I haven't eaten red meat in 4 years and I really really don't want to start eating it again. I started eating fish last year but that's as far as I'm willing to go :/

                    I know what you mean about the eat-what-your-body-tells-you without counting but I really wanna lose weight in time for prom...haha I know it's cliche but it's my senior prom and I have a tiny, gorgeous dress! Also, since I used to have an eating disorder and am highly OCD I automatically clock in the calories/grams...it's annoying

                    Thank you for the advice though, I know I need more protein!!

                    Comment


                    • #11
                      Originally posted by Funkadelic Flash View Post
                      It doesn't sound like you need to lose any weight at all. Possibly just recomping, which should happen naturally with a primal/paleo diet and plenty of activity.
                      Yeah my body fat is like 26% but I'm pretty muscular too (varsity soccer does unhumane things to calves/thighs) also thanks to yoga. You're right it's probably not just weight. It's just a psychological thing since I used to weigh about 100 lbs...

                      Comment


                      • #12
                        I find with my sugar/ carb cravings I need to take a spoonful of coconut oil.. it stops the craving asap .. (YUMMY COCONUT OIL!)
                        "If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place." Nora Roberts

                        Start December 20th 2010: 177 lbs
                        Currant: 136 lbs
                        Goal: 125 lbs
                        11 more lbs to go


                        Follow My Journey :-)

                        Comment


                        • #13
                          Originally posted by tanyayogi View Post
                          I haven't eaten red meat in 4 years and I really really don't want to start eating it again. I started eating fish last year but that's as far as I'm willing to go :/

                          I know what you mean about the eat-what-your-body-tells-you without counting but I really wanna lose weight in time for prom...haha I know it's cliche but it's my senior prom and I have a tiny, gorgeous dress! Also, since I used to have an eating disorder and am highly OCD I automatically clock in the calories/grams...it's annoying

                          Thank you for the advice though, I know I need more protein!!
                          mmmm Red meat .. Soo good for you !!!
                          "If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place." Nora Roberts

                          Start December 20th 2010: 177 lbs
                          Currant: 136 lbs
                          Goal: 125 lbs
                          11 more lbs to go


                          Follow My Journey :-)

                          Comment


                          • #14
                            Haha, well then, eat more fish! Like, LOTS more. Protein will help tremendously with satiety and cutting those carb cravings. Also, I would preferentially eat sweet potatoes over some of the fruit you listed (bananas, apples, peaches, plums). The glucose in root vegetables is a far easier to utilize for your body and doesn't damage your liver like excess fructose can.

                            One more thing, ditch the skins for your every-so-often baked potato; that's where the toxins are.

                            Comment


                            • #15
                              Originally posted by tanyayogi View Post
                              Yeah my body fat is like 26% but I'm pretty muscular too (varsity soccer does unhumane things to calves/thighs) also thanks to yoga. You're right it's probably not just weight. It's just a psychological thing since I used to weigh about 100 lbs...
                              Soccer and Yoga, FTW!

                              Plus, you USED to weigh 100 lbs...when you were ill and needed help. I'm assuming it would be horrible for your health (both mental and physical) to get anywhere close to that weight again.

                              Comment

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