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  • #16
    Tomorrow I will start my experimental carb refeed. I'd like to go walk, about 2 miles, to a grassy lawn where I can go do some sprints, I can't measure distances exactly but it will be 8 second all-out sprints for 20 minutes unless I need to quit sooner. Then, probably a light walk back, lunch, and a light swim, then dinner. Possibly I'll switch it up and do all the exercise after lunch. It mostly will depend on how much energy I have, sometimes i have very little in the morning, but I had a pretty good dinner tonight so we'll see.
    If you have a few minutes- please take a look at my story, in my journal
    http://www.marksdailyapple.com/forum/thread87400.html
    I do warn you, I am a copious writer.

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    • #17
      Well, so far, so good. I'm a little worried though that I have not exercised enough. I spent most of the day sitting down, 15 min or less of sprint intervals, not even 100%, and now a short walk, but that's it... I fear it is not enough to balance out all the carbs. Maybe I can get in some PB Fitness too.
      Breakfast was lowfat Greek yogurt, half a banana, some strawberries. Lunch was grilled chicken with sweet potatoes, at least 1 cup, I'm not sure how much. The hot weather prevented me from doing much sprinting. For dinner I'll have fresh flounder - yum - probably grilled. Roasted beets, basmati rice. Maybe some squash too, and an early apple.
      I also had a few bites of watermelon. I'm enjoying the chance to savor all the carbs that I typically restrict. I think it is worth it even if just for stress relief, I feel like I am on vacation. I miss my fats a bit, however to be honest I'm having fun with practically unlimited carbs I bought some beautiful multicolored carrots at the farmers market for either today or tomorrow.
      If you have a few minutes- please take a look at my story, in my journal
      http://www.marksdailyapple.com/forum/thread87400.html
      I do warn you, I am a copious writer.

      Comment


      • #18
        Update -
        I really enjoyed dinner! Beets from my own garden, tender and sweet. Beets from the farmer's market as well, red and golden, roasted. Roasted carrots with sage, mild flaking flounder, lots of white rice, a little 1% milk... a Paula Red apple with a mouthwatering balance of sweet-tart. I went about 150 calories over what I planned, but this is probably the time to do it.

        If there is one thing I'm learning from this, it's that I miss a lot because I don't savor, enjoy, and stay alert and attentive. I begin to think I am all alone and I close myself up... now, it is beautiful summer, I am immersed in nature and eating nonrestrictively, cooking and relaxing, and I am learning how much I love this feeling of being highly alive.
        If you have a few minutes- please take a look at my story, in my journal
        http://www.marksdailyapple.com/forum/thread87400.html
        I do warn you, I am a copious writer.

        Comment


        • #19
          It is a wonderful time of year, I love gardening, even the little bit that I do. Tomatoes are coming and some squash and even a watermelon or two. :-) I've been trying to keep fruit consumption to a minimum since I am trying to lose weight, but eating local fruit in season feels right and healthy.
          Height: 5' 10"
          Highest Weight: 292
          Recent Starting Weight 287
          Current weight: 244.0
          Goal weight: 195
          Body Fat 32.5%

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          • #20
            That sounds wonderful... my relatives grow tomatoes and share their crop so I know how delicious home grown tomatoes are. Home grown food is always full of flavor.

            This morning I didn't have any lowfat yogurt left... worried a little bit, but stuck with a banana and glass of lowfat milk, which tided me over until lunch. I took a trip to a lovely local hole-in-the-wall food shop, they had a big bakery where I found myself desiring nothing, but picked out herbed turkey and some quinoa for lunch, a delicious roasted chicken for dinner, and some beautiful lemon zucchini soup for lunch once I go back to lower carb.
            Not much in the way of exercise, unfortunately, probably not my strong spot, but a lot of walking and standing and some pushups-against-the-wall business. In the afternoon, a stop by the farm stand and picked up a bag of gorgeous Paula Red apples.

            I packed up dinner and enjoyed a picnic with the family. The roasted chicken, warmed in the oven, baked local russet potatoes, 2 of them for me, creamy enough to not need butter. More roasted beets, red and golden, from the farmers market. An enormous Paula Red, perfectly crisp with a refreshing tartness.

            I feel like I've been on vacation. I've really enjoyed this "carb refeed." It's an experiment I did mostly because 1) Over time I've observed myself wanting to go overboard on carby foods in cycles about once a week, I consider it important to listen to these cues, 2) I've read a lot of opinions on MDA that on a low carb, low calorie diet it is important to replenish glycogen stores from time to time, and 3) I am not a heavy exerciser, but still I eat well but I have had difficulty losing just a few more pounds. I also spent some time in a very calorie restricted place and I don't want to mess up my metabolism. And 4) yes, I've been not sleeping quite enough, maybe not eating quite enough, maybe not relaxing, but- I've had very little energy a lot of the time, and some people say this kind of thing can restore energy.

            Now that it is pretty much over, I have found several more benefits even,
            I've freely enjoyed the bounty of the summer without restriction,
            It's been a refreshing challenge and a change of pace,
            It's good for a healthier view of calories to have a day or 2 days a week that are nonrestrictive, I felt stuffed a lot of the time and was not used to eating this much food - especially since carbs are less calorically dense than fats - and honestly, I enjoyed it. I looked at the calories during this time from a scientific perspective, not "you're going to get fat from this food" or other unhealthy thoughts.
            Also, I've gotten a feel for how far away from primal I'm really willing to go. Quinoa - a protein filled grain, seems to be ok for me, ok for a carb refeed, left me a little brain fogged but nothing big. Nonfat and lowfat dairy also worked out ok, although not something I'd do every day.
            Plus, it was kind of fun. I love potatoes. I usually try to restrict them, and this time I ate them big-time. Also, it motivated me to do some heavy exercise, and it gave me bouncy energy to do the exercise.

            So I don't know what is going on internally, but I've enjoyed this culinarily and in eating, and I have felt like I have lots of energy, a good mood, waking up very early and ready to go. I was skeptical at first of how I would feel without fat but I was not low on energy at all.
            I don't have scale access until Wednesday night, so I will have plenty of time for any bloat to go away and I will know if I lost any of the stubborn weight.

            I basically did this refeed by keeping fat minimal, 1g of protein per lb of me, and the rest starchy carbs, abt 200 g/day (kept fruit and non-starchy vegetables down). Calorically, I ate at maintenance level these 2 days. The rest of the week I eat pretty much 20% deficit, high fat and moderate low carb(70-100 g a day).

            Looking ahead, I bought some fresh greek yogurt (full fat) from the farmers market yesterday, have withheld during the refeed and am anticipating that with fresh blackberries for breakfast. It is good to fast a little between high carb and high fat days, so I may try to delay breakfast tomorrow, or skip until lunch. I'm interested in going out to a restaurant tomorrow night, not a very formal thing, but a nice break, a little celebratory, I think it's important to savor summer. I have chard in the garden so maybe for the next night, chard, summer squash, something on the grill.
            If you have a few minutes- please take a look at my story, in my journal
            http://www.marksdailyapple.com/forum/thread87400.html
            I do warn you, I am a copious writer.

            Comment


            • #21
              I think I have to get used to restricted calories again. The trick is eating a lot of fat to stay full. Yesterday was 8 oz delicious greek yogurt and local blackberries, then grilled chicken with lettuce, cucumber, tomato and an apple, and dinner was chicken and fresh zucchini sauteed in butter - the zucchini was outstandingly delicious. I've definitely developed a huge taste for vegetables since going primal.
              I think, considering that it makes up a pretty fair sized percentage of my calories when I'm under maintenance, that a cup of blackberries and a whole apple every day is a lot of fruit. Yesterday I tried to just eat half the apple but I really couldn't. I already had blackberries today, so I'll try to avoid the apple later, but I may end up eating it anyway. Well, after today I'll just have to not buy berries when I have apples, and vice versa.
              More delicious greek yogurt this morning from a local dairy. I bought some ground sirloin and haven't cooked it yet, so maybe this afternoon, I will put that on the grill with some yellow squash I haven't finished yet.
              If you have a few minutes- please take a look at my story, in my journal
              http://www.marksdailyapple.com/forum/thread87400.html
              I do warn you, I am a copious writer.

              Comment


              • #22
                I think some of the fatigue is from a sunburn, not from my diet change. I have, by the way, lost at least 1 or 2 lbs this past week (not certain, due to poor recording skills beforehand!) I think the refeed worked very well.

                Yesterday, yogurt and blackberries, then grilled chicken breast, chicken soup and dill pickles. Dinner was meatloaf from ground sirloin, sauteed onions and bell pepper. Also I sauteed yellow squash in butter with onions and fresh mint - very tasty. Herbs make the food self-limiting in a way, because they are so delicious, but not something you want to overdo.
                This morning, my grass fed yogurt and also a 2 egg omelet with tomatoes and mushrooms. Lunch was a lot of leftover meatloaf, plus a cucumber and an apple.
                For dinner tonight - fresh broccoli from the farm stand, probably sauteed chicken, maybe another vegetable, maybe zucchini with curly leaf parsley.
                If you have a few minutes- please take a look at my story, in my journal
                http://www.marksdailyapple.com/forum/thread87400.html
                I do warn you, I am a copious writer.

                Comment


                • #23
                  The broccoli was an outstanding highlight, so fresh. I ended up with more leftover meatloaf for dinner And I sauteed zucchini with butter and parsley - yum.

                  I have never made chili before but I want to try it, maybe tonight. Also I have beautiful cauliflower, yellow and white, which I would like to roast if my oven wasn't broken... I will find some solution anyway :/ And lots more zucchini still. Beets and carrots, too.

                  Despite a fair sized dinner last night, I woke up rather weak and hungry feeling this morning. Not good. I don't like the calorie restriction I'm doing. If I had the time and resources for real exercise, I wouldn't have to bother with this. Probably Monday-Tuesday I will do high carbs/high calories again.
                  If you have a few minutes- please take a look at my story, in my journal
                  http://www.marksdailyapple.com/forum/thread87400.html
                  I do warn you, I am a copious writer.

                  Comment


                  • #24
                    Yesterday I made chili! It was my first time making it. I like it mild and with no beans, so the beanslessness fits into primal.
                    It was delicious! I used fresh oregano, cubed sirloin because I was short on time, ancho chile powder, ground cumin, Hungarian paprika. I finely chopped fresh farm market tomatoes and a green bell pepper, and sauteed them with chopped onion and minced garlic, until the onion caramelized, sauteed the meat in some butter, added a little water to the meat pan to have some gravy, and combined the two with the spices and herbs, added some strained tomatoes. It was delicious. Next time, I'll do more oregano, and use chuck instead of sirloin, because I think it is tenderer and also, when slow cooked it will better absorb the flavors instead of just sitting in the sauce. It was a very fun experiment.
                    If you have a few minutes- please take a look at my story, in my journal
                    http://www.marksdailyapple.com/forum/thread87400.html
                    I do warn you, I am a copious writer.

                    Comment


                    • #25
                      Wow, the Chili sounds great! Might have to try that this weekend! I think I have all the stuff!
                      Height: 5' 10"
                      Highest Weight: 292
                      Recent Starting Weight 287
                      Current weight: 244.0
                      Goal weight: 195
                      Body Fat 32.5%

                      Comment


                      • #26
                        I recommend you do, it's something you definitely get better at with practice, but it is lots of fun to put together.

                        Today and yesterday both I went a little overboard and had 3 eggs for breakfast both days, due to a confusion and not expecting to have an omelet after my hard boiled egg, but then having one anyway... but lots of spinach and mushroom too, and very tasty. Lunch was makeshift, some cucumber, avocado, plain chicken broth, but tided me over well. For dinner I'm sauteeing more zucchini with curly leaf parsley in butter - a wonderful combination, I slice the zucchini in discs and let them turn just translucent and fork tender, then flip, and I have a very responsive stovetop so it is easy to see when the discs curl up a tiny bit at the edges and are perfectly done. Also I ordered out some meatballs from a favorite Italian place. Probably a few breadcrumbs, but they are tasty and simple, and good quality meat, and that is what really matters.

                        Oh, and last night I went out for a wonderful dinner out with family, salad with olive oil and vinegar, parmesan cheese, all very fresh and delicious. I LOVE when the restaurant just puts jars of oil and vinegar on the table and lets you pour and mix yourself And so delicious! A garlic and rosemary chicken dish, bite size pieces of light and dark meat chicken in a butter sauce, and brussels sprouts and snow peas on the side, all so delicious, I have a soft spot for dark meat chicken in an herb and butter sauce...
                        I think there is something appealing about the person who eats a comically huge amount of dinner and isn't interested in dessert... our old style italian waiter was fairly charmed by my enjoyment of the chicken special and subsequent pass on dessert

                        Tomorrow, I will start another refeed. Today I started craving all kinds of carbs, which hasn't happened all week, so I suppose I'm about ready for another refeed. I'm planning lots of sweet potatoes, and some nice russets I still have from the farm stand, and possibly some butternut squash. I'm also looking forward to my nonfat Fage... which I only eat on refeeds, due to the horrible quality of fat-removed yogurts, but I love the texture and enjoy it anyway.
                        If you have a few minutes- please take a look at my story, in my journal
                        http://www.marksdailyapple.com/forum/thread87400.html
                        I do warn you, I am a copious writer.

                        Comment


                        • #27
                          Wow, it's been some time!

                          I've had a bit of a rough time with my last carb refeed on the weekend. I had been having trouble staying at any calorie deficit and I figured if I ate as much as I wanted over the refeed it would be the right time to satisfy myself, and it may be good for my metabolism. I ate a little too much without exercising and I gained a good two lbs. Well, what's done is done and I'm glad to be back to my regular eating plan now, lots of fresh avocado, pastured eggs. For lunch today I stopped by a favorite cafe to pick up roasted broccoli with garlic and herbed chicken breast which I had with half an avocado, and later on today half a boiled egg.

                          I just bought my first olive oil and red wine vinegar. I love evoo and vinegar on salads but somehow never came around to buying any. I'm very excited to try it.

                          Culinarily speaking, over my refeed I bought several yams, boiled and mashed them with egg white, cinnamon, nutmeg, vanilla extract, cloves. Then I cooked them in a pan like pancakes... yum, yum. Another culinary adventure is a 100% cacao bar, with crunchy bits of nibs in it, that I found recently... delicious!! Very strong and not sugary, but I loved it. I think it may just become a "staple indulgence" :-)

                          I'm thinking I may go out to dinner tonight with family, looking forward to my favorite mushroom and artichoke salad, sauteed spinach with garlic and oil and maybe some roasted chicken. I'm trying to move away from poultry and towards ruminants with a more favorable 06 balance, but there's something about chicken roasted with rosemary and garlic...

                          On a side note, I've started washing my hair with a bar of soap from the company "skinny skinny," lavender and black pepper.... I LOVE this smell, and my hair has certainly never been softer, less tangled or had this shine. It is made basically of coconut oil and some other oils and essential oils... as natural as possible, and it feels and smells wonderful.
                          If you have a few minutes- please take a look at my story, in my journal
                          http://www.marksdailyapple.com/forum/thread87400.html
                          I do warn you, I am a copious writer.

                          Comment


                          • #28
                            Wow, I feel stuffed. I don't know why I keep doing this to myself. I just eat such big portion sizes, I somehow have this subconscious mindset that healthy means eat as much as you can put in your mouth, and as it is I still need to lose about 5 lbs and learn how to keep it off for good.

                            Also, I'm having a few sugar/dessert cravings I have not felt in months and months... lemonade, cookies, cakes, something sweet or sweet and savory, delicious bread. It's been a long time since I felt this hankering and it is not welcome back!! I'm unsure of the cause.

                            In the near future I'm definitely going to do some research and self experimenting regarding whether it is better to substitute starches for fibrous greens, exactly how important is it to coddle your gut flora, etc. I want to try more fermented foods, too.

                            And yes... portion sizes. I have to work on that.
                            If you have a few minutes- please take a look at my story, in my journal
                            http://www.marksdailyapple.com/forum/thread87400.html
                            I do warn you, I am a copious writer.

                            Comment


                            • #29
                              I eat large portions - once a day!
                              Crohn's, doing SCD

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                              • #30
                                It has been a long time again!

                                Knifegill, I have immense fun on the (infrequent enough) days when I don't feel like eating anything until lunch or dinner... but have yet to get to the point of planning that in advance!

                                Tonight is ground round on the grill, fresh broccoli from the farm stand, zucchini and squashes on the grill with tomatoes and bell peppers. Yum. Lunch was squash and grilled chicken. I have asparagus for tomorrow night which I'll roast with olive oil and purple scallions.
                                Yesterday I did a 1 day carb refeed, the first in a while, delicious roasted beets, and carrots cut into sticks and roasted with olive oil, sea salt, flat leaf parsley, purple scallions - delicious! And baked russets, so creamy. The night before, out to a restaurant, and I had sauerkraut and a lovely German dish - thin beef rolled around onion, pickle, and a big chunk of bacon. All smothered in gravy. I completely forgot about the baked potato and then was a little too full to want it

                                Sprints in the pool yesterday and today two walks in the perfect weather of late summer, early fall. Late strawberries from the farm stand are still creeping each morning into my yogurt, and I picked up a bag of Paula Red apples with a tasty crisp tartness and a round overtone that has seemed all the sweeter to the Primal-accustomed taste.
                                If you have a few minutes- please take a look at my story, in my journal
                                http://www.marksdailyapple.com/forum/thread87400.html
                                I do warn you, I am a copious writer.

                                Comment

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