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Primal Journal (Pimzilla)

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  • Primal Journal (Pimzilla)

    Hi,

    I have finally found my way here and decided to share my journey with whomever is interested.

    I am a sugar addicted nutritionist and personal trainer. Sounds good? I have never really been overweight but never lean as I should have been with my choice of profession. I can't count how many times I have decided to give up sugar and failed. I did manage for about 3 months about 5 years ago and dropped quite a lot of weight doing so. But unfortunately I thought I was cured and decided to enjoy just a bite, that turned into two next time, and another and so on. Working extra in a bakery is not to recommend for carboholics. What made me succeed for that long was a lchf diet, the only diet that managed to reduce/get rid of my cravings. But to be totally honest it was quite a boring diet. Almost no fruit and few veggies is not my thing.

    About 6 months ago I started looking into paleo more since I have, as long as I can remember, been convinced it's the right way to eat, just not been convinced I can do it. I can add I have been quite depressed lately and that has made me go into the "I will do it next Monday" mode. One day at the gym I decided to jump up on the scales since I had noticed how big my belly had gotten and how tight my trousers were fitting. That was a slap in my face, 76.3 kg (168.2 lbs)! Ouch, that really hurt, I have never been that heavy and with a BMI of 27. I know I used to be at the higher end of normal BMI but then I have more muscle mass than most women my size and it has never really bothered me. This got me to immediately start looking into paleo again and I decided I will give it a go, but with modification. Yes it has to be low carb or I will get really bad abstinence, but I need dairy on this journey to help me get the fat content up and also some fruit to stop the worst cravings and most of all psychologically to make me feel as not all sweet things in life are gone.

    Monday the 26th of September was the big day and hopefully the start of a totally new lifestyle for me. Almost 4 weeks into a primal diet I feel pretty good. I used to suffer from extreme tiredness in the mornings and only felt ok when I regularly supplemented with tyrosine. Many days I could "sleep" for 10-11 hours and still struggle to get out of bed, felt like my body was made of lead, I still need 8-9 hours of sleep but I don't feel especially tired in the morning. Last week I have been slightly more tired again, but it might be the weather.

    As far as training goes I tried spinning and easy jogging during the 2nd week with very bad result. Extreme fatigue and no glycogen whatsoever in my muscles. Old granny could walk past me the pace I was jogging. I tried going even lower on my carbs for 4 days, dropped from 50-100g in the beginning to 20-40g. Spinning was ok after that, hard to do the sprints after the first 20 minutes but I felt as if I could go on medium intensity for hours. Then I found Mark's blog and decided to skip my running for now and stick with the daily walks with my dog.

    As one of the beginners on this diet I have made some lowcarb apple cake, primal bars and also had a little bit of dark chocolate mixed with coconut oil to have the option of treating myself. This has helped me a lot mentally, especially on Saturday evenings in front of the tv with my boyfriend who actually likes the non sweet apple cake
    I am going to admit cheating once as well, I had enormous pizza cravings yesterday and Domino's got a phone call. Less than half a large pizza and I was full for the day. Got pretty bad carb cravings which is really bad but they were gone this morning and not had any cravings today.

    I lost a lot of weight the first two weeks and just half a kg (1 lb) last two weeks. I hope it will start going down again soon, but in the end it doesn't matter how quick it goes. My plan is to stick with this lifestyle the rest of my life. I need to break free of the carb addiction forever!

    Starting weight: 76.3 kg (168.2 lbs)
    Current weight: 73.2 kg (161.4 lbs)
    Goal weight: 63 kg (138.9lbs)

  • #2
    This morning I had a fried breakfast:
    1 egg (last egg, had to go shop), 5 slices of bacon, 3 slices of haloumi cheese.

    Lunch was more of a snack, didn't get hungry until late and didn't want to spoil my appetite before dinner with a big lunch:
    A piece of apple cake (apples, cinnamon, ground almonds and hazelnuts) with whipped cream.

    Dinner:
    2 big home made chili burgers made of 20% fat beef mince.
    Home made tomato salsa
    Brussel sprouts
    5 wedges of sweet potato chips (new experiment with a bit of carbs the day before I go to spinning)

    Desert:
    Some fresh pineapple.

    Exercise:
    About 90 min walking the dog
    30 min lifting weights

    Comment


    • #3
      Don't think I ate enough early today, have been feeling quite pekish and been thinking a lot about food and tried to stay away from my tv snacks until after dinner. My breakfast was quite small because I get a stich very easily and had a spinning class within 1 hour. Might try to increase it next week and see how that goes.

      I felt great doing spinning today! Don't know if it's the small increase in carbs from yesterday or just my muscles learning to use fat for fuel. I think it's the later but I will keep experimenting. I'm usually never tired after exercise but I have felt quite energetic today and went for an extra walk with my dog because I was a bit bored and needed to do something. I might add a day of HIIT next week and see what happens.

      Breakfast:
      2 eggs and 3 slices of haloumi cheese.

      Lunch:
      2 eggs
      2 pork sausages
      2 slices of bacon
      A plum

      Snacks:
      A piece of primal energy bar
      Some pistachio nuts.

      Dinner:
      Chili con carne (with some beans in it, white and kidney beans)
      Mozzarella cheese
      Lettuce
      Home made tomato salsa
      Brussel sprouts
      (Stole 2 nacho pieces from my boyfriend)

      Tv snacks:
      A piece of apple cake
      Whipped cream
      A bit of dark chocolate (85%) mixed 50/50 with coconut oil and some cardamom

      Exercise:
      50 min spinning
      2.5 hours of walking

      Comment


      • #4
        I had a fairly big breakfast today after deciding to take my dog for a long walk in the nice weather. I felt great at the start of the day but got a slight headache in late afternoon that seems to get worse. First time I have a headache for a couple of weeks I think. I'm so used to having them several days a week with some exceptions every now and then that I can't really remember. I hope the PB diet will improve my headaches, even though I don't know since both my sister and mum suffers from worse ones and especially my mum very frequent ones (every day of the week except on vacation, stress maybe). If I can cure headaches I might even be able to talk my mum into cutting back on the grains, or it's just wishful thinking.
        I haven't done much more than my 4.5 hour walk this morning, but I might go for my first HIIT tomorrow, was a couple of months ago I did any HIIT at all and it used to be a bit too infrequent.

        Breakfast:
        2 eggs
        3 slices of haloumi cheese
        2 slices of bacon
        2 sausages

        Wasn't really hungry at lunch, more peckish, this is what I managed to eat:
        A bit of the leftover chocolates from yesterday (ahhhhh I can't leave them when they are there)
        A slice of almond/sesame/coconut bread I made earlier
        A slice of parma ham

        Dinner:
        Thai inspired prawn soup made from coconut milk
        Carrot
        Tomato

        Desert:
        Bit of fresh pineapple to say with the thai theme
        Raspberry smoothie (frozen raspberries, organic whole milk and cream)

        Exercise:
        4.5 hours of walking

        Comment


        • #5
          Hello Pimzilla, welcome & good luck with your goals!

          I also struggle with a sugar addiction and TV snacktime is a particular challenge, as you say. What goes in your low-carb apple cake?
          Well and happy - Journalling a primal life in London

          Comment


          • #6
            Hi Pineneedles and thank you!

            I'll post the recipe here, I'm not used to using cups and stuff since I'm Swedish living in the UK, but you will get an idea.

            3 apples, sliced
            50 g butter (coconut oil or ghee might work just as well)
            cinnamon

            100 g almond flour (i tried 50 almond/50 ground hazelnuts, I loved it but boyfriend prefer almonds only)
            1 tsp psyllium husk
            1,5 tsp baking powder (you can leave it out if you wish, doesn't make too much difference as long as you whisk the eggs well)
            2 tbsp shredded coconut (or coconut flour if you have)
            2 eggs
            75 g coconut oil
            vanilla powder (I can't find this anywhere but it's probably nice)
            I add a little bit of stevia aswell, but honey is probably nice but I don't want to risk it right now.

            I start with frying the apples in butter and cinnamon. Then I whisk the eggs for quite a while until they are really fluffy together with stevia. Before adding the other dry ingredients I mix them up together and then fold them in carefully to try keep it all as fluffy as possible. And then I add the coconut oil that I have heated a bit to make it runny. Just fold the oil in as carefully as the dry ingredients.
            I have tried 2 variations, the first one is pouring the batter into a buttered small dish and then sticking the apple pieces into the cake. Last time I tried to pour the apples in first and then adding the batter on top. Both works just as well I guess.
            I put it into the oven on 175°C (350 F) for 25-30 min. Then eat with lots of cream

            *Edit* Just saw you are from UK aswell

            Comment


            • #7
              Thanks! I'm Finnish and living in the UK so we use the same measurements (though I have become somewhat corrupted by the British and now think in miles instead of kilometres ... it's possible cups will follow).

              Does it make a difference what kind of apples you use, sweet or tart? I have most of the ingredients at home except the apples and the psyllium husks so will give it a go soon.
              Well and happy - Journalling a primal life in London

              Comment


              • #8
                Impressive thinking in miles, I still struggle with that and probably look like a huge ? every time someone starts describing things in miles. But was walking 14 miles last week which turned out to bee about 22-23 km so I'm getting there

                I have used granny smith and also some "unbranded" cooking apples. I can't tell a difference eating the cake so I would just go with whatever I find.
                I had to order psyllium husks on ebay, but since you are in London you can probably get hold of it easier. I guess you could try making it without but it might be a bit more dense and crumbly I think.

                Comment


                • #9
                  Hey Pim! I just saw your pictures and wanted to pop over to show my support. Very curious about what kind of diet is generally recommended by nutritionists in comparison to a primal diet. I've been wanting to speak with one to fulfill my curiosity but haven't gotten around to seeking a referral.
                  Depression Lies

                  Comment


                  • #10
                    Hi nameless,

                    Thanks for checking my journal out. I'll keep logging things for myself but it's nice to see some people might actually be interested

                    As mentioned above I'm Swedish and have been studying at Stockholm University and Karolinska Institutet. I'm not too sure what an American nutritionist would recommend but we got the "plate model" in Sweden. For a normal active person that means 50% of your plate should be the grains, 25% vegetables and 25% protein or if you need to lose weight you switch grains and vegetables so the vegetables are 50% and grains 25%.

                    Energywise it's 10-20% of protein (depending on if you workout a lot or not), 15-25% fat (no less than 0,5 g per kg bodymass, almost 0,25 g per lb) and about 65% carbohydrates. I imagine it's similar in the US.

                    I remember one of our lecturers who was a vegan, she was very thin and unhealthy looking, almost grey skin handing us these papers with studies about how red meat was causing colon cancer and I was thinking I rather have colon cancer and eating well than being grey

                    About general guidelines you might want to consider is 25-30g of dietary fiber a day, 500 g of fruit and vegetables a day. Yes I took that as eating 5 fruits a day is great and didn't manage fully but I used to eat a lot of fruit.

                    This is what they still teach at the nutritionist program unless if it has changed last 3 years but we have a few people who actually have managed to break through to the public with the low carb message. You might have heard about Dr Annika Dahlqvist, a Swedish physician working with people with type 2 diabetes recommending a lchf diet. She was really successful until some dieticians reported her for putting her patients in danger. I was a huge discussion in the newspaper and it might have opened a few minds up for the future. I think I got off topic a bit.

                    If there is anything specific you want to know just ask. But to be fair I don't think much of the general recommendations are worth anything, it's all based on carbs as the staple food.

                    Comment


                    • #11
                      Today I had an amazing experience! It's day 29 on the PB diet and it didn't start too well. I woke up a bit too early with stomach cramps and I immediately was thinking abou the raspberry smoothie I had last night. First time I have had any milk in 4 weeks even though I have had plenty of cream. I have never been sensitive to milk before but I will try it again to figure out if it was just a coincidence or not.
                      On my morningwalk with my dog I had to walk really slow since every step made my stomach hurt even worse, but the pain slowly disappeared within a few hours and I was back to normal. I said yesterday that I would go for my first HIIT training on PB. Was probably about 3 months ago I did any HIIT training.
                      I started out with a slow jog to warm up and felt great, and I mean really great. The jog wasn't anywhere near as slow as I usually run when I warm up and it felt great. No lactic acid build up at all! I usually need a very long and slow warm up before I feel good. When I started the sprints I had planned to just go 80% of max since it's the first time in a while. Wohaaaa, I felt light, powerful and fast (was probably just my imagination). Except from my dog (8 months old) who thought it was playtime everytime I was increasing my speed it went much better than I could have imagined. I was running and bouncing around with my dog all the way back to the house when I was done sprinting. I'm already looking forward to the next time.

                      To stick with old habits I spent the rest of the day baking. A new apple cake, bread for my boyfriend and oopsies (low carb "bread") to go with my parma ham.
                      I have to buy some more bacon tomorrow for breakfast, forgot it last time I went shopping.

                      Breakfast:
                      3 slices of haloumi cheese
                      A piece of home made low carb bread with butter
                      2 slices of parma ham

                      Lunch:
                      A piece of apple cake
                      Whipped cream
                      Carrots

                      Dinner:
                      Home made indian lamb curry (mmm lots!)
                      Zucchini
                      Brussel sprouts
                      A kiwi
                      A plum

                      Exercise:
                      1.5 hours of walking
                      15 min running (warm up + 5 intervals of 15-25s each)

                      Comment


                      • #12
                        Great to read your posts and I wish you well in your progress. Haloumi cheese is a staple in our house too. best cheese ever. When its grilled...for me its nearly as satisfying as a steak. Love Cyprus and it's yummy exports...
                        Easing into PB since October 2011
                        Oct 20, 2011 161 lbs
                        Nov 3, 2011 158 lbs
                        Jan 3, 2012 153 lbs
                        Feb 3, 2012 151 lbs
                        May 3, 2012 146 lbs
                        GW ~135lbs
                        5'7"
                        Love my family. Love my steak. Love eating steak with my family.

                        Comment


                        • #13
                          Hi and thank you mama bear, it's nice to see someone else than me is interested in reading my journal
                          Haloumi is awesome, lots of proteins, tasty and I love the consistency. Never used to eat too much of it because of the price, but going primal I got a good excuse wasting my money on yummy cheese instead of Tropicana Orange Juice

                          Have just been shopping, more haloumi and bacon wohooo!

                          Comment


                          • #14
                            yumm... sounds like a great shopping trip. Haven't purchased bacon in over a year. Guess now that I'm eating primal I have the green light too.
                            Easing into PB since October 2011
                            Oct 20, 2011 161 lbs
                            Nov 3, 2011 158 lbs
                            Jan 3, 2012 153 lbs
                            Feb 3, 2012 151 lbs
                            May 3, 2012 146 lbs
                            GW ~135lbs
                            5'7"
                            Love my family. Love my steak. Love eating steak with my family.

                            Comment


                            • #15
                              Today's experience has been both good and bad. Bad news first to keep the positive spirit up.

                              Raspberry smoothie for lunch. Raspberries, yogurt, a splash of cream and milk. 15 minutes later I was in pain… again! Five hours later I'm still bloated and in pain, how come I can't tolerate milk anymore? I used to have it every morning in my banana smoothie with "healthy" oats, never had a problem. Four weeks without milk but with plenty of other dairy I suddenly can't tolerate milk, what is going on?
                              So right now I'm bloated, feeling a bit sick and wish I could put a long needle into my stomach and let the air (and hopefully pain) out.

                              The good thing is that I was at the gym today and the one thing I have been struggling with since forever really, suddenly improved. My shoulders look quite strong I must say, but I need baby weights. I was doing one arm presses with a kettlebell and I use the smallest little kettlebells available, 8 kg. I can usually do 6 reps on my left arm, probably a bit more on my right arm but that wouldn't be fair so just do 6. I could suddenly do 8 without too much trouble! I'm not saying it's due to this diet but I got no clue how come I suddenly got stronger without doing anything, I'll have to try again next week and see if I'm still strong.

                              Since there are actually a few people reading my journal I'm going to post my training for today.

                              3 easy sets of kettlebell swings
                              3 easy sets of squats holding a bar on straight arms above my head
                              1 arm shoulder presses with kettlebell while squatting and lounging (2 sets of squats, 3 of lounges)
                              4 sets of pull ups (cheat machine where you can rest your feet on a plate) + 3 sets of dips inbetween
                              4 sets of standing rows with a bar
                              3 sets of stiff legged deadlifts

                              All in about 35 minutes

                              Breakfast:
                              2 oopsies with butter
                              2 slices of parma ham
                              2 eggs
                              2 sausages

                              Lunch:
                              Raspberry smoothie (ouch )
                              Fried chicken breast

                              Dinner was a chicken salad:

                              Chicken breast
                              Crispy bacon on top
                              Home made mayonnaise (from olive oil)
                              Cottage cheese
                              Carrots
                              Red onions
                              Lettuce
                              Pineapple (for desert)

                              Exercise:
                              1 h and 15 mins of walking
                              35 min weights

                              Comment

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