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Everything posted by Raincloak

  1. If you're stuck at a number of reps, I would suggest doing it slower. For me at least, that helps stress the muscle more and break through plateaus later.
  2. Sounds good. Some people draw from a deck of cards and use whatever value is on the card.
  3. ditto for cast iron, or you can put your eggs in a microwave safe dish (eg glass) and nuke them. I make eggs in the microwave all the time.
  4. anecdotally, my weight's been pretty normal my entire life; I was a slightly thin teenager and became a slightly curvy adult. My periods have been what I would qualify as somewhat heavy, with agonizing cramps, the whole time. I also have pretty short, slightly irregular cycles. I suppose larger women might bleed more than smaller women because their proportions are all bigger, but I think it varies a lot more by individual (genetics and hormones) than by outer body size. Even if you gain/lose fat or muscle, your internal organs aren't getting noticeably bigger or smaller. as for the state of US education, don't get me staaaarted. People here literally think teaching kids about sex is a violation of their religion. And I used to have a job in a furniture store, where we had to deal with numerous people who were too stupid to measure their door before ordering a sofa......
  5. I thought everyone knew that, but guess what everyone doesn't know: that the monthly pill packs include a week of placebos just to make you bleed! I still remember explaining that to a guy friend a couple years ago (hence why I normally tossed the pack after 3 weeks). He was astonished and I didn't blame him, it's bleeping ridiculous to pay for a prescription drug that comes in 4-week packs where literally 1/4 of the pills you're buying are duds. This is one of the many reasons we still need feminism. Etc.
  6. oh, good timing. Fitness: Take a walk every day, unless it's pouring rain. If it's pouring, 10 mins of calisthenics and stretching. Nutrition: Frequent intake of soup, veggies and tea. This will decrease the volume allotted to treats and ensure adequate hydration. Lifestyle: already set goals with my shrink. For bonus points, also try my new meditation app at least 3 times
  7. You aren't responsible for getting her to go. I'm just saying you ought to tell her it's a good idea. What she does after that is her problem.
  8. 3 small bags of chips after a busy night isn't serious. Don't sweat it. I'd be hungry after an episode like that too (stress burns calories you know). Your friend really needs mental health counseling. Please tell her to get some. Going to rehab/halfway is not enough, she needs a therapist.
  9. For avocado, which is a plant fat, sub an extra spoonful of olive oil. For zucchini, a starchy veggie, try squash, eggplant, or plantain. Ditto for sweet potatoes. For seafood, which is a protein, you could swap in a lean meat like chicken or pork. For yogurt, another protein, you could have a glass of milk or a scoop of cottage cheese.
  10. If your apartment has a gym already, maybe you can ask the management to buy some free weights.
  11. Microwaving food has no effect on its caloric content. None, zip, zero. All it does is make the food hot. To go into more detail, the microwaves energize water molecules in the food, heating them to a boil. Essentially you're steam-cooking the food from the inside out. Obviously, since water has no calories, it doesn't matter how much steam you boil away: the dehydrated food will have the same amount of calories it had before. It'll just shrink. (Unless it's a marshmallow, then it'll puff up momentarily and deflate. Putting Peeps in the microwave is a fun thing to do if you're bored.) Frying food adds calories because you are cooking the food by immersing it in liquid fat. Some of that fat clings to the food. Grilling is usually less oily and therefore doesn't add as many calories as frying, but it depends whether you used a baste/marinade/sauce.
  12. As far as raw vs cooked goes, you don't actually need a lot of raw veg in your diet. There's a reason humans evolved on cooked food. Some nutrients are better preserved in raw form, but others become more accessible to your body when cooked, sprouted or fermented. (for example, east Asians and Arctic natives hardly ever eat raw greens. It's all stinky pickles, seaweed soup, and half-digested lichen from caribou stomachs... yum, moose barf. Meditate on this if you are repulsed by mild baby spinach.) Don't let anyone tell you that raw food is the key to health, cause it's not. I rarely eat salad, just cause it spoils so fast and I hate throwing away food. Most of the veggies in my life are cooked or pickled. Nothing wrong with that. You do need to eat some solid veg for the fiber and stuff, though. If you just drink juice, the bacteria lining your gut ain't getting none, and they will be sad. You don't want your intestines and colon to be sad. Cook the veg if you wish, but do eat some regularly. It is quite simple, you chew it up and swallow it. No need to use a blender, your digestive system blends things pretty efficiently on its own.
  13. Standing around actually doesn't burn that many calories, nor does walking a few paces intermittently. It's fatiguing and hard on joints, but not a big weight burner. Steady walking, especially on stairs or inclines, burns more energy. Most of the scientific data we have on the subject comes from people in a lab on treadmills (and "standard" exercise test subjects are often male, sigh..). So your fitbit may be exaggerating when it says you are burning 3000 calories a day with your shuffling around the shelves. Gardening, however, is good exercise. You are walking a lot, bending, kneeling, lifting and carrying. It is a bit intense for someone who's been on the sofa all winter or isn't used to heavy lifting. My mom, who is a slim cyclist, still gets sore from gardening every spring. Maybe yoga or tai chi would agree with you? It is light enough to not drain you much, but could improve flexibility (less soreness) and rev up your activity level.
  14. Fruit is mostly water and sugar. Probably not the most effective breakfast if you are trying to fast, because you might get an insulin crash after eating just fruit on an empty stomach. Some people who do intermittent fasting like to have coffee with oil (fat) in it for breakfast.
  15. Your food choices look fine, though you might be eating more protein than you need. How's your exercise? if you're not doing intense workouts like your "jacked" friend from the gym, you may not need to eat like him. You are taking in a lot of calories, especially from fats, which is generally fine on a paleo diet. If you didn't measure all that cooking oil, peanut butter and dressing, you might be eating even more than 2500 kcal. But if you want to lose weight, there's still a question of input vs output. Many people lose weight when they switch to paleo because their extra calories were coming from sugar and starch, and paleo cuts most of those. But if you eat the same amount of calories as before, you're not likely to lose weight even if your source changes from carbs to fats. Try walking 30 mins a day or starting a basic workout routine, and start keeping track of what you eat and how much. And be patient. You are only a few days in, so it's too early to tell how this is going to work long term.
  16. If you're trying to lose weight, you will experience hunger sometimes. That's normal, especially if you are obese and have a history of "yo-yo dieting" (way up, way down, way up again). Your body is used to eating a lot and it doesn't want to stop. Additionally, if you are cutting grain and starch, as you will on a paleo diet, you may experience more hungry feelings than usual until your body adjusts to a lower carb intake. WIth that said.... given your health history, if your ravenous feeling doesn't go away after a few days of paleo, then I would consult a doctor if I were you. You might have a hormone imbalance or some other health issue that causes extreme hunger.
  17. Are you eating enough fat? It's not one of the Big 3 Macros for no reason. When you don't get enough fat in your diet, you can get cranky and hungry even if you have plenty of proteins. You mention eating cheese, nuts and eggs, and those normally come with fat in them... but if you're getting fat free cheeses and skinless chicken, you might be short on dietary fat. Just a thought.
  18. I'd consider a small notebook or planner with multiple pages if I were you. You can get one at any drugstore, dollar store or office supply store. Tracking long term could help you spot useful patterns, and if you're going to write things down anyway, might as well do it in a way that doesn't disappear every time you do your laundry. for instance, you might discover you crave certain foods at different times of month, or that you aren't eating at the right time to fuel your workouts, or you discovered a dish that makes you feel just great... this is info worth keeping.
  19. What are you using for your food log? An app or a pocket notebook would be good choices.
  20. You'll have to ask your doctor, but it is likely to be a lot like menopause, only all at once. Is there a reason you can't have HRT? You might actually find it easier to lose weight if your pain goes away, but if I were you, I would start slow with post surgery workouts, like walking. Maybe swimming or very easy yoga. Ask the doc and/or physical therapist(s) for advice. You can lose a lot of weight just walking, so there's no need to risk additional injuries by overdoing it.
  21. You haven't said what you weigh, so I don't know if you really are obese, but if you need to lose weight I would target your portion size. You are eating plenty of protein, carbs, fat, and fiber, so it doesn't look like your are short on any of your macros. Your dinners are especially high in starch, with all that rice, pasta and potatoes. Try adding more vegetables and limiting yourself to a small handful of starches. at breakfast, have just one slice of toast instead of two. You are also getting dense calories (fats) from avocado, eggs, coconut milk, seeds and meat, so if you want to reduce calories, consider reducing the amount you eat of those. But don't eliminate them altogether, you do need some fat in your diet. Just eat smaller amounts. Serve yourself a modest portion (try a smaller plate, if you want to help trick your brain), and when the plate is empty, you're done. Do not get seconds. I notice in another thread you mentioned starting Crossfit. Crossfit is extremely demanding and it may be hard to do it while you are on a calorie deficit. (At the very least, you may see the scale go up temporarily while your water retention increases: your body takes on extra fluid after intense workouts to assist with repairing damaged tissues.)
  22. Pollen is high in protein, but if you're eating teeny capsules of it, that won't make much difference to your diet macros. (The bees that live on it are tiny compared to you.) Before you buy it, you should ask yourself specifically what you expect the pollen to do to you, and how likely is it to give you the result you want. Bear in mind pollen is not a FDA approved therapy for any health condition. Further keep in mind that since there's no FDA oversight, you will not have any guarantee about the purity or effectiveness of what you're buying. They could be putting literally anything in the bottles you purchase. Chalk, sugar, bone meal, ephedrine, titanium dioxide, you name it. Most additives will do nothing. But some will make you sick or kill you. If you want to buy supplements, investigate the merchant thoroughly, and don't believe any wild claims that their stuff will cure everything.
  23. Reputedly, pesticides and drugs fed to animals are concentrated in fatty tissues, so some paleo nerds recommend organic animal fats. (eg butter, lard). You might also google "dirty dozen" for a list of the most heavily sprayed fruits and veggies, and buy those in organic form or skip them. The more you can forage or grow yourself, the better. Wild food is usually better than farmed. But on the paleo diet, what you eat is more important than how it's made. If you avoid grains, legumes and processed plant oils*, avoid sugars**, and eat plenty of veggies and whole animal foods, you are doing it right. Organic/wild is secondary. * Processed = from a seed that is a grain or is not properly food. Cottonseed, rapeseed, safflower, corn oils are bad. Olive oil, coconut oil, cacao butter, sustainable palm oils are fine. ** some paleo nerds claim cane/beet sugar and fructose corn syrup are bad but other sugars like honey, maple syrup, dates are okay. Truth is, it's all just sugar carbs, they are all bad in large amounts so use them very scarcely. Some people find the taste of sugar addictive, and for them total avoidance works best.
  24. Stop lifting. Go directly to doctor. Do not pass Go, do not collect $200. Small hernias can turn into big hernias which require surgery. You really don't want spine surgery. In case no one told you, a likely reason your leg has problems is because the nerves in your leg connect to your spinal cord. If your spine gets injured, as with herniated discs, you can get numbness, pain, tingling, weakness and paralysis (all signs of nerve problems) in your lower body. Your spine is the ONLY route by which your brain controls your legs. Damage the spine too much, and the legs could quit working. Maybe permanently. No more lifting until your doctor gives the green light. Don't whine. You said yourself you were just starting a foundation program, so it's not like you can't live without lifting. Ask the doc for advice on what exercises you can safely do till your hernias heal. Maybe swimming or such.
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