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eatplantswanderoften · 6 years ago

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Routine

Well...it’s been another hot minute, at for that I apologize. The past few weeks have been crazy hectic for me, and I’m still not sure my body knows what time zone its in. Throughout all of that craziness, there was alot of change. Anyone who knows me knows I live for my daily routine. And hell, has it ever been sidetracked recently. So lets start from the beginning shall we...(if I can even remember where that is). Going to be honest here, this is going to get personal. Any men reading this that do not want to hear about women’s bodily functions, abort the mission now.

First big event was I finally found a doctor, and realized my thyroid medication was way too high for my current size. Dropping the medication was tough in my mind. Even though scientifically I know how it works, for some reason all I could think was “fuck, my metabolism is going to slow down. I need to start dieting again or I’m going to turn into a whale”. When I really should be thinking about all the good it will do, not having it wear away my bones, causing brain fog, etc. But, I did it, on the newer, lower dose of medication and feeling good about it.

In doing this, I also started letting myself eat a bit more fats. FATS? They don’t actually make oyu fat apparently. They keep me full, they clear the brain fog, not to mention they taste hella good. Andyou know what happened when I stated increasing fatsin my diet? I GOT MY DAMN PERIOD BACK! Its not regular, its not normal, but its fucking happening. This is huge. It means my body may, be it very slowly, actually be starting to rebound from all the shit I have put it though. In the back of my mind I still had this voice saying “if you got your period back, it means you gained weight. Best put a stop to that asap before you grow a huge gut”. But as time goes on, and as days pass and I feel better and stronger, its getting far easier to drown out that voice. Over the past few weeks people have been telling me how healthy and happy I look. My face has more color, I have more energy, I’m even lifting more weight at the gym. Its these points right here that make the recovery easier, no matter how much that little devil inside me is screaming.

Then there was the travel. First came Morocco. The most exotic, beautiful, and hectic place I have ever beheld. I was worried going there. What will I eat? There is SO much bread. OMG I’m going to balloon. But then I thought, I am NOT going to let this ruin my experience. So you know what? I didn’t. I went there and savored every delicious morcel. The bread, the oils, the dates,the nuts (see below for some delicious photos). Sure I had the little voice screaming inside me (and honestly, I know that will take years to fade, if ever), but its slowly making its way to a dull roar. And you know what? I couldn’t be happier with this. I finally allowed myself to live and damn, I ain’t ever looking back.

Houston came after this. Not so exotic, not so exiting, but still outside of my normal routine and way outside my comfort zone in terms of eating. While there it wasn’t soo bad. Got to taste some delicious vegan goodies we dont get in Canada, and some fabulous vegan options at the conference and local resturants. But then there was the travel back. Delay after delay, stuck in airports, completely and utterly exhausted. I had some tasty snacks with me, all of which were nuts, chocolate, things I would notlet myselfhave too much of. So in the airport, after hour 3 of my flight beeing delayed, I broke downand got a burrito. Logically, I know its just veggies, a wrap, and some guac. Healthy, fulling and delicious. But I did the badthing and looked up the nutrition. ~750 calories...in one sitting. This basically sent me on adownward spiral from here on out. That voice started screaming, louder and louder as the day went on. It took me until the next day, after a few hours of much needed sleep, to finally realize that this was totally ok. This is a normal lunch meal for most people. Sure I may not be comfotable eating like this quite yet, but it was not gluttonous, not binging, just simply a meal.

Throughout all of this travel not getting to go to the gym was hitting me hard. No morning gym, no evening yoga. So I made sure I went for long walks each day to ensureI was keeping active. But I didn’t force myself to workout, which, in and of itself, was a huge step for me. Not only have I been restricting food all this time, but I have likely been overexercising too. Working out every morning, doing yoga every evening, and never really giving my body time to recover. So this trip, even though somedays I walked 30+ km, I didn’t lift a single weight...and it didn’t kill me. Let me realized that maybe my body does need rest afterall.

So there you have it. The last month in a nutshell. I am finally getting back to my regularily scheduled programming. I’m sorry if this post was a complete clusterfuck of thoughts and stories, but hey, that word describes meperfectly right now. Bottom line is that voice, that little devil inside me is slowly starting to quiet down. I’m allowing myself, trusting myself, to eat what my body needs, not what I think will be the lowest calorie option for it. I feel SO much better for it, and its motivating me to keep it up. So now that I’ve got all of that out, here are some photos of amazing vegan Moroccan food!

Juice was everywhere here. Fresh pressed and DAMN delicious. AND I let me self drink it. LOTS of it.

Moroccan Tapas: Marinated beets, carrots, beans, and zuchinni, zallouk, olives, potato, moroccan salad and bread. Fresh OJ for dipping! From Clock Cafe in Marrakech.

Vegan apple deliciousness from Earth Cafe in Marrakech.

The most amazing mixtures of Moroccan salads known to man.

Vegetable Couscous. This was truly enough food to feed a small village.

Fresh oranges with cinnamon. Simple and delicious.

Roasted veggie meal from Rick’s Cafe in Casablanca.

My Daily breakfast, which I continue to have now that I am home. Nuts, dates, fruit, olives, hummus and BREAD.

Traditional Harrira and zallouk from the most adorable little resturant in the medina in Rabat.

Vegan deliciousness from Earth Cafe in Marrakech.

What I like to call the best damn sandwhich known to man. Found this in the Medina in Rabat. Fresh bread stuffed with fried eggplant and potato, moroccansalad, roasted peppers, Moroccan salad (cucumber, tomato and onion) and harissa <3<3

#vegan #veganfood #eatingdisorderrecovery

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mealprepster · 7 years ago

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Back at it again with some prepped excellence by 😎 @fitwinesnob ! . New week, new #MealPrep... Have a great week! 💪😁🍷🇺🇸 〰〰〰〰 ▪AM Energy Boost▪@wanchetori's Egg & Zuchinni Fritatta, 4oz Sautéed Kale, & 3oz Heirloom Tomatoes. 〰〰〰〰 ▪Lunch▪Mine: 6oz Baked Chicken Breast (w/ @StubbsBBQSauce), 4oz Purple Sweet Potato, 2oz Sautéed Cabbage, 3oz Sautéed Broccoli. Hers: 5oz Baked Chicken Breast (w/ @StubbsBBQSauce), 4oz Purple Sweet Potato, & 4oz Sautéed Broccoli w/ Garlic. 〰〰〰〰 ▪PM Energy Boost▪3 Clementines & @DrinkOrgain Shake. 〰〰〰〰 ▪Dinner▪6oz Breaded Chicken Breast (w/ @Stacys Pita Chips as Bread Crumbs), 6oz Roasted Zuchinni, & 4oz Steamed Corn. 〰〰〰〰 ⚠F.A.Q.⚠ 〰〰〰〰 ◾My containers are from @PyrexHome. ◾The food will stay fresh in a cold refrigerator for up to 7 days as long as the containers are well sealed. ◾I'm not affiliated with any of the products that I post unless stated. These are products I use personally & recommend based on my experience. ◾The purpose of meal prep is to save time, save money, & stay consistent during the week. ◾My calorie intake varies. If you want to know how many calories my food contains, plug in the data into MyFitnessPal or similar service for a guesstimate. - 🤘 Tag #mealprepster or @mealprepster for a chance to get featured! #mealprep #preplife #mealprepmonday #foodgasm #foodphotography #foodpics #foodpic #foodlover #foodblogger #yum #eeeeeats #eat #dinner #hungry #feedfeed #tasty #nomnom #lunch #mealprepping #foodprep #foodinstagram #instafood #igfood http://ift.tt/2y0cmhX

#mealprep #mealprepster #mealplan #foodprep #foodprepping #mealprepping #foodporn #mealporn #fitnessp

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jasoncissell-blog · 7 years ago

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The Basic Keto Diet

Let me start by saying I am not a doctor and nor do I have any kind of degree that makes me a professional. I started Keto on Wednesday September 13, 2017 and within 10 days I lost 14lbs. I read articles and watched videos about the Keto Diet for 2 months before I decided to try it myself. Remember you need to do what works for you. If you don’t agree or do not like something simply try something different. I started my diet with a 24 hour fast. THIS IS NOT NECESSARY. I decided that the best way to start start MY diet. Here was the thought about doing the fast. I wanted to deplete as much sugar deposits in my body as possible before I had my first meal. I wanted my first meal to be within the boundaries of the the Keto Diet. The last 3 to 4 hours was tough but mostly was not that hard since 8 hours of it were sleeping and 3 hours of it were after I ate.

FASTING

Lets talk about fasting. There are so many right and wrong answers. To ME I believe anything after 12 hours could technically be considered fasting. If I’m not fasting for at least 15 hours I do not call it fasting. Fasting is a good way to stay in Ketosis but is not necessary by any means. If I was to do a 15 hour fast I would eat dinner at 6pm or 7pm and not eat again until 9am or 10am. This is super easy to do. While fasting I allow myself coffee (black) nothing added and water. Doesn’t really matter the amount. I would say I wouldn’t drink more than 3 coffees during the fast but you could do more. Drink one water bottle or at least 8 ounces of water for each cup of coffee you drink. I personally would drink two water bottles between each cup of coffee. Here are some reasons I would fast:

If I ate a meal that had a lot of protein in one setting.

If I ate food I probably shouldn’t eat, like potatoes, rice, or bread.

If I feel like I am not losing weight and am at a stand still.

If I had any kind of alcohol.

If I ate a lot of food in one setting in general.

Again FASTING IS NOT NECESSARY but is not a terrible idea.

STARTING OUT THE DIET

The first thing you need to do is buy the foods that you will eat on the diet. Do not rely on the things you already have. Buy Ketone testing strips at Walmart, CVS, Walgreens, or Amazon. Buy either chicken broth or bullion cubes. It would not hurt to buy Potassium Citrate (Yes the Citrate part is important) and Magnesium in the vitamin section at Walmart or wherever you buy your groceries. These are usually cheap considering it will last more than a month. Last but not least, a food scale. Walmart has food scales as well as most your major scales. If I did it again I would have bought a Microgram scale that also weighed grams. So if you are a cocain dealer you might already have one lolz. I bought a bought both because I decided after I bought the food scale I wanted raw “supplements” instead of buying something in a bottle. I’m a nerd sorry not sorry. I will link as many things as I can at the very end.

SOME OF THE FACTS

Keto is a high fat diet. Your protein is at a moderate level. Carbs and sugar are the devil, “cough” I mean you will eat low carb and avoid sugar. The typical daily diet is 70% Fat 20% Protein 10% Carbs. Mine usually ends up being 75% Fat or a little higher 18ish% Protein and 5ish% Carbs. Shoot for 70% Fat or a little more. Since you are avoiding certain foods your electrolytes will be a little off. Magnesium, Potassium, and Sodium are the three electrolytes in reference. If your electrolytes are off you are gonna feel like absolute crap. A way to quickly fix this is drink Chicken Broth or a Bouillon Cube dissolved in warm warm or……. take Magnesium and Potassium together (this is what I do). I salt the crap out of my food so I know my Sodium is good. Your body will change from using Sugar as a fuel source to using Ketones. This is called Ketosis. Your goal with this diet is to stay in Ketosis. There will be a time during this transition that will most likely not be pleasant. It is referred to the Keto Flu. I will share a link at the end if you want more in depth info.

KETO FLU

Google it! So many different opinions. Here is what I experienced. First of all remember I fasted so that was a little weird to begin with since I have never fasted in my life before. Made me almost feel high the last four hours. Like my mental clarity was super foggy and I was a little tired. So after I broke the fast and had my first “Keto Meal” (6oz Ribeye and a serving of steamed Broccoli). I went to sleep and woke up feeling a little strange. I drank Keto Coffee (I’ll explain later) in the morning and ate Eggs and Bacon a few hours later. The entire day I didn’t feel good and was very tired. Later in the day my body was achy. So technically “Flu like symptoms” without the puking or crapping my pants lol. I never had a sick feeling. Just know that this is something that will pass and everyone deals with it differently.

DO NOT EAT

This is most likely the best information I can give about your diet. Do not eat the items listed below.

Sugar or anything with sugar in it.

Bread (I know I cried a little too).

Grains. ( Rice, Pasta, Cereal)

Beans

Fruit

Juices, Soda, Gatorade.

Gum (This was hard for me).

WHAT TO EAT

Don’t worry this is not an expensive diet. I spent around $130 in groceries and it will most likely last three weeks. Keep in mind thats all meals per day times 7 days. If your breakfast, lunch, and dinner were $5 dollars a piece times 7 days that would come out to be $105 per week. You will not need to buy fancy food or cook different food for your family. If you cook something for dinner that is not allowed in your diet for your family (mashed potatoes or mac and cheese) just don’t eat any.

Meats:

Basically any steak will work. Ribeye is the fattiest out of all steaks. Check this pic out http://i.imgur.com/hXLH5qB.jpg.

Hamburger meat. Get 80/20 or a higher fat content.

Chicken legs, thighs, and wings. Try to stay away from Chicken Breast because its a lot leaner and high in protein.

Fish like Salmon are high in fat. Tilapia and Tuna tend to be more lean. Eat in moderation.

Bacon a Keto Staple.

Pork Ribs or Beef Ribs. Pork Chops and Pork Tenderloin are a lot leaner and high in protein.

Pork or Beef Sausage. Be mindful of the Label and what in it.

Breakfast Sausage or Links. Again be mindful of the type. Sugar is our enemy.

Eggs

Shrimp. In moderation.

Pepperoni. High in calories!

Deli Meats. This is a touchy subject but can be a good snack.

Beef Jerky. Another good snack but don’t over do it.

Turkey honestly should be avoided because its low in fat and high in protein.

Vegetables:

Avocados are another staple in Keto.

Spinach

Broccoli

Cauliflower

Kale

Asparagus

Collard Greens

Lettuce

Mushrooms

Cucumber

Zuchinni

Peppers Jalapeño, Green Bell (say no to red and yellow), Chili

Tomatoes

Radish

Celery

Pickles

Nuts:

Pecans

Brazil

Macadamia

Walnuts

Hazelnuts

Almonds

Peanuts (Be careful with this one. Its a legume (Bean) not a nut.

Pistachios

Cashews are an iffy they are a bit high in Carbs.

Dairy:

Cottage Cheese

Heavy Cream

Butter. Get Kerrygould brand. Its a Keto thing :)

Ghee

Cream Cheese

Sour Cream

Basically any kind of Cheese. (String, slice, stick, shredded)

Oils

Coconut

Avocado

Olive

MCT

FINAL THE INFO YOU ACTUALLY WANT

LETS DO 14 DAYS WITHOUT CHEATING

Wether you start with a 24 hour fast or not lets make sure you’re ready for 14 days of trusting the diet. The first couple days or so are gonna suck. From my experience my appetite suppression started almost immediately. This means you won’t eat as much as you currently do. The first thing you need to do is download My Fitness Pal. You may add me [email protected]. Next figure out your Macros (Fat,Protein,Carbs per day). Remember to subtract Fiber from the Carb count :). Here is a basic break down.

For a Male 1800 or less Calories, 140-150g Fat, 85-95g Protein, and 10-20g Carbs.

For a Female: 1600 or less Calories, 120-130g Fat, 55-65g Protein, and 10-20g Carbs.

You can go to https://www.ruled.me/keto-calculator/ to get a little more accurate reading of your Macros. You can always keep your calories lower. Your daily percent is the most important thing to remember. Make sure your Fat is at least 70% of your daily diet and the rest should fall into place.

So now that you have your basic tools now its time to meal plan. Here is my basic day of eating. But before here is my Keto Coffee Recipe.

KETO COFFEE

Some people drink what is called Bullet Proof Coffee. You can Google it and find lots of different things. Here’s what I do. I make 8 ounces of any brand of coffee. I add 1 table spoon of Coconut oil, 1 table spoon of MCT oil, and 1 table spoon of Heavy Whipping Cream. However, I do change it up sometimes like use 1 table spoon of Kerrygold butter or use different amounts of oils or heavy whipping cream. The basic idea is to use 3 table spoons of some kind of fats. This morning I had 2 table spoons of Heavy Whipping Cream and 1 table spoon of Coconut oil.

DAY OF EATING

6:30am Keto Coffee

10-11am 2 Eggs fried in Bacon Grease. 2-3 slices of Bacon or Sausage. Every other day I eat 1/4-1/2 of an Avocado.

1-4pm Cheese of some sort. Small amount of nuts

5-7pm 4-6 ounces of meat. 1/2 to 1 cup of vegetables.

I only eat when I am hungry. One of the benefits of Keto is appetite suppression. During the week I work out at lunch so I tend to eat shortly before I go to the gym. After I get back I usually eat a cheese stick and some nuts. I kinda still believe in getting some protein in after a weight training session.

OFF THE CUFF INFORMATION

So there are a few YouTube creators that are very knowable about the Ketogenic Diet and how it affects our bodies. Recently I listen to a gentleman named Mike talk about supplements. He is doing quite a few studies on supplements and Keto. However, he was talking about Selenium. This is a very important mineral and we need a little bit of it in our bodies. The best sources of this mineral are: Brazil Nuts, Yellowfin Tuna, Sardines, Grass fed beef, Chicken, Eggs, and Spinach. Most of us need around 40-60mcg per day. Two eggs have roughly 30mcg. My advice is to eat 1 Brazil Nut a day.

Remember those Ketone test strips? These are a lot like a pregnancy test. They test for Ketones in your urine. They are inaccurate in a since. The reason is they test the unused Ketones in our body. If you just did a very intense workout the reading of Ketones will be off because you used a whole bunch during your workout. The basic goal is to see any shade of Red or Purple. It will give you peace of mind knowing you are in Ketosis. There are other testing methods that are more accurate at testing for Ketosis. The two I have seen are Blood Test and Breath Test. The Breath Test simple test the Acetone in the bottom of your lunges. The Blood Test is arguably the most accurate for self testing, by that I mean not going to the doctor. It works like a Diabetic Test. You put your blood on little strips and it tells your your Blood Sugar. You can also buy strips to test your Ketone Level. This test is expensive and I do not recommend purchasing the device and strips. However, if you do use them sparingly. The “pee test” is inexpensive and easy to do. You pee on the test stick and wait 15 seconds, the bottle with have markings on it. Let me remind you though, as long as its any shade of red or purple you are good!

Last thing off the top of my head before I drop links, DRINK WATER!!!!!! You honestly need this more than anything. Be mindful to drink at least 6 ounces every hours. I drink 1 bottle 16ish ounces every hour I am awake.

GOOD LUCK! IF YOU HAVE QUESTIONS JUST ASK!

A good read and understanding of the Ketogenic Diet.

https://www.ruled.me/guide-keto-diet/

Food scales.

Amazon https://www.amazon.com/gp/product/B004164SRA/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1

Walmart https://www.walmart.com/ip/CO-Z-11lb-5kg-Digital-Kitchen-Food-Scale-Stainless-Steel-Platform-With-LCD-Display/142704909

Microgram scale I purchased.

Amazon https://www.amazon.com/gp/product/B0012TDNAM/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Magnesium.

Amazon https://www.amazon.com/gp/product/B0012619B0/ref=oh_aui_detailpage_o02_s00?ie=UTF8&th=1

Walmart https://www.walmart.com/ip/Spring-Valley-Rapid-Release-Magnesium-Citrate-Dietary-Supplement-Capsules-100mg-100-count/38570837

Potassium.

Amazon https://www.amazon.com/gp/product/B00ENSA93S/ref=oh_aui_detailpage_o02_s00?ie=UTF8&th=1

Walmart https://www.walmart.com/ip/Now-Potassium-Citrate-99-mg-180-Capsules/40703770

The MCT Oil I purchased. Debatable if you even need this. Some Walmart stores have MCT Oil.

Amazon https://www.amazon.com/gp/product/B00XM0Y9SE/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Ketone Testing Strips

Amazon https://www.amazon.com/gp/product/B01J9LOP4M/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Walmart https://www.walmart.com/ip/True-Level-Ketone-Test-Strips-For-Diabetics-Paleo-Ketogenic-Low-Carb-Dieters-100-Tests/141656652

CVS https://www.cvs.com/shop/cvs-reagent-ketone-test-strips-prodid-306412?skuId=306412

Walgreens https://www.walgreens.com/store/c/walgreens-ketone-test-strips-for-urinalysis/ID=prod6000723-product

The Founders of Creative Cooking for Keto

https://www.ketoconnect.net/

Mike the Supplement Guy. He test certain supplements to see how they change Blood Sugar and Ketones.

https://www.youtube.com/watch?v=aNaB7ljxhwI&list=PLpxGtvV4Cq_Lj1fCzzb3I28ObxdEeiXCt

My YouTube Channel is https://www.youtube.com/user/cissell870. You can always just search Jason Cissell on YouTube. I am in the process of making videos where I go shopping, share tips, and tell you how my journey is going along the way. There are a lot of random videos but once I start uploading I will make a playlist specifically for Keto and upload at least 1 video every week.

#keto #ketosis #ketogenic #how to lose weight #keto eating #keto diet

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philmytummy · 8 years ago

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Eating clean isn’t a fad but rather a lifestyle for Kriti Sehgal, owner of the fast-casual spot Pure Fare. She first opened her restaurant in 2011 in Rittenhouse Square and later expanded to add a truck in University City. Her mission is to provide customers with nutrient-dense foods that are made lovingly from scratch. An added bonus is that everything is made without white sugar or white flour so its gluten free. They’ve got everything you’re looking for from juices, soups, snacks, sandwiches, and more. The market and cafe serves breakfast, lunch, and dinner.

Kriti started her restaurants with inspiration from her passion for food and belief that it tells the story of your life. If you are what you eat, than why not be something that is made with quality and you can stand behind. There is no need to feel guilty about what you eat. Plus eating clean gives you more energy! Pure Fare’s menu was first designed with the help of a nutritionist to build a balanced menu full of flavor and variety. Omnivores, vegetarians, and vegans alike can all find something to eat here.

Pure Fare’s new breakfast menu is serving up some new dishes from 7-11 am like Sweet Potato Breakfast Soup, Curry Chickpea Hand Pie, Broccoli Cheddar Sandwich, Avocado Toast, Wilted Breakfast Salad, Banana Chocolate Chip Frittata, and Tortilla Espanola. If you’re curious, the breakfast soup is a thick, sweet potato creation topped with toasted coconut flakes and even thick enough to support the addition of something like a poached egg for added protein. It’s filling, thanks to sweet potato’s hefty dose of fiber, but doesn’t leave you feeling heavy like a greasy breakfast sandwich.

They’ve got a variety of seasonal juices and smoothies made to order or pre-packaged to go. We loved the Leafy Green and Pineapple Beet Lime juices served in 12 oz. cups. If you’re looking for something unique try the Coconut Matcha, Avocado Key Lime, or Coffee Peanut Butter smoothies.

For lunch or dinner, enjoy the popular Turkey Honey Mustard Sandwich , Tandori Chicken Sandwich and Goat, Brie & Fig Sandwich. All sandwiches are served on their signature quinoa flour bread. There is also the option of having your sandwich heated on the panini press. Try a rotating daily soup or the favorite Green Goodness made with cauliflower, kale, spinach, onion, garlic, and vegetable stock.

When it comes to salads, Pure Fare has plenty of options like the Chili Chicken Salad with

romaine, tomatoes, avocado, cucumbers, onion, garlic, cilantro, chili paste, and Citrus Lime Dressing. The Zucchini ‘Noodle’ Salad is an ultra-low calorie and low carb option made with zucchini, tomatoes, bell peppers, edamame, chives, lemons, miso paste, fresh chives, and Lemon Miso Dressing.

Pure Fare is also serving up their own sushi. Try the Spicy Carrot Roll made with carrot, spinach, daikon, avocado, scallion, and tahini or the Salmon Broccolini Roll with baked wild salmon, broccolini, cucumber, and nori.

Satisfy your sweet tooth with their signature Sweet Potato Brownie, or maybe try a Zuchinni Bread Muffin, Homemade Peanut Butter Cups, or an Avocado Cookie. Kriti loves snacking and wanted to offer items that customers ca enjoy between meals or when they’ve got a craving for a sweet treat. Kale Brittle was one of our favorite snacks made with kale leaves, walnuts, almonds, raisins, sesame seeds, coconut oil, maple syrup, honey, cinnamon, and salt.

What else is there to say? Stop by Pure Fare and enjoy the option to BYOB with your meal or order some delivery via Caviar and Grubhub. MealPal customers can also enjoy Pure Fare options for lunch. Pure Fare also offers catering options for your office or next big event.

Pure Fare Eating clean isn't a fad but rather a lifestyle for Kriti Sehgal, owner of the fast-casual spot

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