eat more carbs

LET FOOD BE THY MEDICINE🙏🏼🌿✨🍉 many of you might not know, but I am type 1 diabetic - diagnosed when I was 9 years old. Through this, I learnt what a huge impact what you eat has on your health & wellbeing and have become incredibly passionate about using food as medicine, not only to prevent and cure disease, but also manage conditions like mine. Being the determined person I am, I always had good control of my diabetes, but since going vegan, I’ve seen SO many improvements. I’m eating more carbs than ever - yet needing less insulin: the exact opposite to what people are taught to believe.
My dream is to help other people and spread this message, and two amazing guys already doing that are @mindfuldiabeticrobby and @mangomannutrition ~ I wanted to mention this because they are holding a FREE Online Diabetes Summit this week, with incredible expert guest speakers and a WEALTH of knowledge + resources🙌🏼
If you have or know anyone with diabetes (type 1 or 2) or just want to learn more, go check out the link in their bio and sign up!! Thank you so much Cyrus and Robby💛

IG: @naturally_nina_

Fitness Sometimes Sucks

The fitness industry is the most deceptive, skeevy industry on the face of this planet.  People lie, falsify, and manipulate all kinds of results and prey on those who don’t know better, who have low self-esteem and self worth, people who hate themselves, and people who just want to better themselves.

I’ve never been so frustrated with my fitness journey in my whole life.  

I’ve been on a constant diet since I was eleven years old.  Actually, it was probably more like 9 because I was a lil chunker. Throughout the course of my life I have probably spent hundreds, even thousands of dollars on all kinds of fitness related shit and I am just plain sick of it.

I’m sick of people who are, “certified” trying to sell me their dumbass PDFs that are the “key to losing weight and toning up”

IM SICK OF THE WORD TONING

I’m sick of girls who have been thin their whole lives trying to tell me, someone whose body likes to hold a few extra pounds, how to lose weight, get in shape, get a six pack, “blast that cellulite”, and lose that extra ten pounds

While I’m at it, I’m sick of protein shakes.

and five pound pink dumbbells

I’m also sick of people telling me to eat less…. or eat more… or eat more fat with less carbs…. or less carbs with more fat…. or to count my macros…. and weigh everything I consume… or eat clean… or non processed… or whatever

I’m sick of people telling me to do an hour of cardio… or two…. or HIIT cardio or LISS cardio

I’m sick of fitness gurus who basically came out of the womb with a six pack telling me how to diet and exercise.  

Also, IF A MAN EVER TELLS ME HOW TO DIET AND WORK OUT EVER AGAIN IN MY LIFE IM GOING TO SQUISH HIS HEAD WITH MY QUADZILLAS. because to be honest men do not know how the female body responds to diet and exercise at all.  

UG IM SORRY FOR MY PSYCHOTIC RANT IM JUST SO IRRITATED ATM SEND HELP.

Catherine submitted: 

 My weight at both pictures is the same 61kgs and i am 175cm. It is 7 months difference. I started as i cut out sweets and fast food, trying to eat more proteins and carbs only at breakfast and lunch snack only on fruits (and peanut butter :D) Started running 5 days a week you could hardly call it running the first month. After that i added some basic exercise. The last two months i added some light weights as well.

See more Before and After weight loss pictures  or  SUBMIT yours.

OMG!!!! I LOST 3.3 KGS (7.2 pounds) IN ONE WEEK WITHOUT STARVING!!!!

YAAAAASSSSS!!!! I’m so excited!!! I even binged a couple of times this week! But wanna know the secret? Drink heaps and heaps of water, eat when you’re hungry, and do a lot of exercise! I mean like at least 17000 steps a day including a workout.
Also a tip for if you binge… what I do is I have this app called ‘7 minute workout’ and it burns 103 calories per circuit so I just keep doing circuits until I don’t feel so full anymore (or by limbs have gone to jelly!).


Okay so I case you’re wondering, my typical day of eating is….

*Brekkie: Vegemite on 2 pieces of thin, multigrain toast with Berocca & green tea

*Morning tea: Apple

*Lunch: Celery/carrot sticks with peanut putter

*Afternoon tea: Handful of frozen berries or if I have sport that arvo, then a banana

*Dinner: Whatever mum cooks up! I make sure to have at least half a plate of veggies and no mash potato. (I’ll have a little roast potato though, and a fair amount of roast pumpkin! ) Also I like to have a green tea after dinner too

*Dessert!!! If I’ve had a good eating week all week then I reward myself with a small treat on a Friday night. This is usually some Greek yogurt with stevia and cocao powder, or banana pan fried in butter, honey, and cinnamon! Perfection, I’m telling you! 

Also I drink a little less than 3L at day.


Some tips for getting in your exercise…

*I loooove playing soccer at lunch with my friends

*Run!!! You might hate it, but if you have some music and dance along and sing, it makes it more enjoyable and it burns more calories because you’re exerting yourself more!

*7 Minute Workout app (of course!)

*I also have volleyball and soccer 3 days a week, so try and get into some sporting clubs! It’s a great way to make new friends too!

*Have a dance party! If you’re a loner like me you can have a one-woman dance party, but you could also invite some friends over for a sleepover or whatever and just break it down

*And last of all, swim!! This is one of the best sports that you can do for your health. Even just going to the local pool with your friends is great for ya!

If you’re having trouble getting in your exercise or simply don’t like exercise, incorporate friends into anything and it instantly becomes more fun!


But most importantly, DON’T STRAVE YOURSELF!!! If you starve yourself you won’t be a able to focus on anything or exert yourself at all. Instead, eat less carbs, more fruit and veggies, do lots of exercise, and drink heaps of water!

Okay I hope that helped, so byyyyyeeeee!!!

I mean, if you think about it… a shakarian baby would be fucking badass. that line about supportive waists do kind of indicate that that’s something evolutionary good to turians, yeah? so a hurian (tuman sounds like truman and fuck that) baby would probably inherit things like better core strength, glutes and leg muscles for long-distance running like their mother but with the bone structure of their dad. turians primarily eat meat, not really storing a lot of energy on their bodies, meaning a hurian would probably both eat more carbs but through that gain both insulation and energy reserves. plating from their father, maybe sans leg spurs but with five talons instead of three, sharper molars and much better eyesight than any human has ever had. a human can’t theoretically live forever bc of exposure to low-grade radiation throughout our lives, but with turian plating and thicker skin…?

then remember that this kid in particular would be the kid of shepard and garrus. “uh yeah my mum saved the galaxy and my dad’s a vigilante. oh, and they’re both two of the highest ranking members of their homeworld armies. my older brother is the krogan version of captain america, my aunt’s the shadowbroker, grandpa 1 was the first human representative on the citadel council and grandpa 2 was a cop and buddies with the primarch.” 

Sooo, today (June 21) is my 2 months on a Keto WOE and this is my progress so far. I have had lots of slip ups lately, but I’m not gonna beat myself up over it. I may not be doing my best or be where I wanna be, but I’m so happy that I’m not where I used to be anymore!!!!!

I’m not sure how much I weigh as I’ve made the ultimate decision to not weigh myself anymore. Because let’s face it, the scale is a fucking cuntsicle lol. I’m not sure of inches lost either.

Some positive things since starting Keto..
-I have become lots more confident
-I have upped my water so much (over a gallon a day)
-I feel tons better
-I sleep so much better at night
-I don’t snore anymore (my mom said I don’t wake her up anymore lol)
-I have lots more self control and discipline (ofc, it does get hard sometimes)
- my portions with food have gotten better
-I don’t have cravings like I used to (when I eat more carbs or sugar I have them)
-I am much more comfortable talking about my health with others
-I have more room between the steering wheel and my stomach
- my arms are short so I can finally hold my hands behind my back
-I am saving more money since eating Keto
-2 months since my last soda
-I love myself much more and not ashamed
-I check myself out a lot more now 😂
-Started out wearing 3x/4x leggings, now I’m at 2x, probably 1x now since I notice they’re baggy around my butt and legs
-And this one may be a lil TMI, but I have a legit sex life now, not as often as I’d like, but it exists hahah (much more comfortable being fully naked, I mean why should I be embarrassed? They know I’m a big girl, what you see is what you get 😛)

I’m honestly just a lot more happy now. And truly, that’s all I want is to be happy. And I finally understand that I need to not wait to reach my goal to be happy, but to be happy every step of the way.

Study Tips

In the spirit of all the midterms I’m writing, here are some tips that I should probably follow:

1. If studying makes you want to die, don’t fucking study.

Seriously though. Taking an hour, taking an afternoon, even taking a day is not going to jeopardize your grade. At the end of it all, your well-being is so much more important than 5% extra on your midterm. You will not learn anything if you are reading through literal or metaphorical tears.

2. Stay hydrated and nourished.

I know when we become study robots we put our humanity behind us, but don’t. If you are like me and drink a pot of coffee a day + energy drinks during exams, you need to keep hella hydrated or else you are going to crash instantly by the sure fact that your body has to focus on cleaning your digestive kamikaze up (there is nothing but empirical data here). Eat more than carbs, drink lots of water (at least a cup of water per cup of coffee if you can)

3. Take a “biobreak” every half an hour, take an hour break every three.

Studying is like trying to fill an ocean with a cup and jug. Every half an hour, take five minutes to pour your cup into a jug (short to midterm memory) by having a snack, going to the washroom, doing human things. Every three hours empty the jug into the ocean (mid - longterm memory) and do something else. This does not mean start you philosophy essay, or do readings. Watch Futurama, write some poetry, grab lunch with a friend. Do something that has nothing to do with academia, start a cool tumblr.

4. Fuck off with the whole studying every last second before the test or pulling all nighters.

The anxiety of that is crippling. If you really don’t get something in those three hours before the test, I have the saying that I won’t get it in finite time (I’m approaching an asymptote: A few hours is not going to help me any, it’ll make me an anxious mess more likely to do worse). Make yourself a nice meal, listen to your favourite album, and reassure yourself that “this test was easy, I have done great” (already). The corollary to this is also get a full night’s sleep. Either you are going to do it 12-8am, or 8am-2,3pm. You are going to get the hours, and it is a more productive regime to practice getting up early. Sleep is necessary to long term memory. Pulling an all nighter is one sure way to forget everything you stayed up all night to learn.

5. Remember hygiene

If you’re roommate calls the cops thinking someone has died in your room, lather up. I feel so shitty if I haven’t brushed my teeth, or had a shower. You’ll be amazed if you study, and then have a shower, put on comfy clothes, and self manage. It gets the blood flowing, and has a positive effect on your thought process if you feel good. Make your hair super soft, burn a nice candle, I don’t know, just do whatever the fuck makes you feel clean on the outside, and it will make you so much more “clean” on the inside. 

6. You always have time.

You have studied all day, and you have so much more to cover, but your mom wants a call, your brother needs advice, your friends are lost and want to grab a pint. You. Fucking. Have. Time. This is similar to one but the twist is, one day these people will be gone, or realize you are gone, and you may have your 4.0 instead of a 3.7, but you have nothing else. The world will not stop, your dreams will not be shattered because you decided for half a fucking hour to be human. I once read that there is no lack of scientists, just a lack of good scientists. The reason why you do not have a 100% in everything is what sets you apart. Do we really want a group of scientists who have no social skills, no friends, no family? Hell no. You came here to help people, so don’t lose them before you get a chance to do that. The places you want to go, will want you, not the version of you that is like everyone else. 

7. Finally, if you fail, who gives a shit?

I had a 97.2% average coming out of high school, and I think we all know what this is like, and in first semester I failed a calculus test and I was so disappointed in myself, and scared what my father would say, and then I realized who cares? This is not the end. I studied my ass off, I set my goals and I got good. I hate to be a cliché, but a mistake is only a mistake if you learn nothing from it. So, you failed. Why does that hurt? What can you do to turn your failure into a success story? People want to see what you can do to improve, not that you are static. People see a 78 in first year and an 90 by fourth and they want to know what changed. Short answer? you. You became confident, you became impassioned, you became the person you wanted to be. 

Be there for yourself.

And that’s my rant.

anonymous asked:

How do you deal with culture shock from moving from a tiny town to a big city like nyc? I have anxiety and I'm scared I'm going to get there and not enjoy it even though it's been my biggest dream since I was six

Hey! New York is a city like no other, so I’m glad you’re finally going to be moving to your dream city! I’m similar in that I always wanted to live here, and now that I am, I like it, but I do have some mixed feelings!

Here are some of the main culture shocks you might find, and how to deal with them!

  • Prices! OMG everything is so expensive! Food, drinks, transport, groceries, clothes, apartments, events and activities. You’ll want to buy everything. Your friends will want to go to expensive restaurants and bars. Basically, the best way to deal with this is just budget! Don’t go to fancy places, walk and take the subway, get discounts for arts and entertainment, cook your own meals, and buy things online!
  • Crowds! OMG there are so many people. When you first get here, do the touristy things like Times Square, Rockefeller Center, Broadway shows. But honestly, once you’ve been living here a while, you learn to avoid midtown crowds like the plague. I find myself avoiding trendy areas at peak times, avoiding taking rush hour trains, and avoiding going out to restaurants when I know there will be huge wait times (i.e. Sunday brunch).
  • Everyone is busy and many stay out late! The fast paced lifestyle is real. People run around, walking fast, always on the move. If you’re social and you like going out (remember, $$) people will often go out for late dinner, then drinks, then more drinks or dessert, then more. I’m an early sleeper, so sometimes I feel like I’m missing out, but you do you!
  • Space! Everything is tiny. Apartments, closets, bathrooms, portions at restaurants, windows, kitchens, refrigerators. You honestly won’t have that much space, meaning you will likely need to downsize your stuff. You’ll also likely have to share space with roommates, which is just lovely.
  • Smells! Yep, the city stinks, especially in the summer. Look forward to autumn and spring, though, it’s beautiful!
  • Diversity! This is a reason why I love this city! Different people, different cultures, different identities!

I’ve been living here a little over a year now, and I am still adjusting. It’s true that you might not like it, but give it at least a year, I’d say! Once you start finding your own spaces that feel like home, your favorite cafes, your new friends, you’ll feel better. Arrange trips home early before prices rise! Another cool thing is that once you live in NYC, lots of friends and acquaintances want to come visit you and stay at your place! Which can be a blessing and a curse. Watch TV shows like Broad City; their lives are more similar to what I see than, say, Sex and the City or Girls.

I haven’t experienced a lot of the meanness that people stereotype NYC. People keep to themselves, but aren’t going to go out of their way to bother you. Stay safe by going out in groups, keeping aware of your surroundings, avoiding flashing your iPhone, credit card, or cash, and scoping out new locations in the daytime before going at night.

You’re going to be fine! Feel free to message me at mimi-eats-carbs for more specifics of NYC life!– Mimi

Oooh, best way to get Asher to chew something and maybe clean his teeth? Stick some friggin’ pizza crust deep in there. Got him goin’ hard on a cow hoof.

Food Related Things I Feel Badly About

1. Eating between 8pm- 8am
2. Eating breakfast before drinking 30 ounces of water
3. Eating too much fat (if more than 35% of my calories come from fat, it’s too much)
4. Eating too many carbs (more than 40%)
5. Not eating enough protein (between 20- 30%)
6. Not drinking at least a gallon of water in a day
7. Eating two types of junk food in a day
8. Not eating vegan
9. Consuming too many calories at one time
10. Consuming too few calories before I work out
11. Consuming too few calories, in general
12. Not eating enough variety of fruits and vegetables
13. Not having enough of a calorie deficit at the end of the day
14. Having too much of a calorie deficit at the end of the day
15. Craving junk
16. Drinking booze
17. Drinking anything that isn’t water or tea
18. Consuming empty calories
19. Being hungry
20. Crying over not knowing what to eat

Keto Day 1

I want to keep a decent record of how I feel during this food change.

I have this vague feeling of dizziness/nausea. Like Im just on the verge of feeling dizzy or ill. I took ibuprofen this morning and evening for a baby headache.

I am craving carbs and sugar very strongly. Especially after dinner. That is potentially a habit thing. I always feel the need for sugar after a nice dinner.

Need to work on:
Getting enough to eat. My calories are low today, I’m afraid to eat too much and go over in one or more of my goals.
Eat more carbs. I’m at 11g net carbs for the day. The online calculator I did suggested 20g net carbs. I think in the beginning I should try and get closer to 20.
Find more snack ideas.

anonymous asked:

Hi Mr&MrsVegan, I was wondering if you guys would know anything about this topic, but my girlfriend is trans (male to female) and is very interested in becoming vegan (through my influence), however we both have some concerns about how this kind of diet change will affect her hormones at the present moment, as well as in the future when she starts HRT. Any advice/studies you guys might know of would be immensely appreciated! thankyou!! x

Hormone Replacement Therapy has risks involved & there are several trans health websites & research projects that have been conducted.  http://transhealth.ucsf.edu/trans?page=guidelines-breast-cancer-women

https://www.endocrineweb.com/professional/gender-identity/transgender-hormone-therapy-safe-when-monitored-certain-risks

There is great information on how diet can balance hormones. 

http://healthyeating.sfgate.com/food-affect-womens-hormones-12286.html

Eating protein with each meal is important for balancing your hormones, including insulin, estrogen and eicosanoids  (soybeans/beans/legumes, etc)

Eating less refined carbs, more fiber & more protein is the summation of that article for hormone balancing.  I hope you two can share how the vegan diet impacts her HRT and help others undergoing it.  I’m sure there will be some trial and error to find the right mix, but consider the long term health benefits of a well planned vegan diet & how it will impact the time you both have together on this planet.  

There are some dietary resources out there for her & this seems to suggest a vegan diet as being beneficial, too. https://transidentified.com/2013/02/27/transgender-nutrition-considerations/  Definitely could be convincing for her.  She should 100% be talking to her Dr about any dietary changes and the hopes she has with them and monitoring her progress.  

Keto Tips

I’m updating my links on my page, so I wrote this out from a ton of things I’ve read and learned. 

Keep Calm and Keto On
  • Drink Water. - This is really overlooked by most Keto beginners. You can prevent a lot of the “Keto Flu” by getting enough water. If you have a hard time drinking water add a squeeze of Lemon in it! 
  • Protip for Water - Don’t count Tea or Coffee in your water intake. These are diuretics and actually dehydrate you. 

  • Clean out the house. It’s hard to stay on track if you have anything in your cupboards that can stray you away from your goal. If you still live at home ask your parents/roomies if you can have one cupboard to yourself to help you stay on track. This is the best way to exercise temptation although it seems a little extreme. Try and give the stuff away to friends if you aren’t too hot on just throwing it away. 

  • Make alternative “Treats" Many people, including myself, use food as a reward. i also used it as a way to feel better, maybe you do too. I ate when I wanted to celebrate, and I ate when I was feeling sad. I love celebrations and big family meals but for the little things think of other ways to "Treat yo self” like lovely baths (look at Lush products, they are Fab!) Go to movies with friends, Go outside and enjoy the awesome weather with your pet! Another way is to find your favorite treats and Keto-fy them. I’ve found a myriad of cakes, Ice creams, and chocolates that are perfectly Keto to keep you on track. 

  • Make S.M.A.R.T Goals. Specific, Measurable, Attainable, Realistic, and Timely. Specific means the: Who, What, Where, When Why. Measurable means having a way to see how you are progressing. Attainable is one of my favorites. Some girls want to lose 20 lbs in 3 months, which is do-able but not without extremes. You didn’t get into this state of health overnight, you’re not going to get out of it overnight. Try and set attainable goals for your body and get motivated to exceed them, but it keeps you from getting discouraged if you don’t make it. Realistic is both how willing and how much you are able to work. If you are really determined to make your gal, it’s more fun than anything, it’s a labor of love. Think of a great accomplishment you’ve achieved in the past, was it hard? Probably, was it worth it? Of course! so make yourself worth it. T is timely, if you don’t set a due date you will just procrastinate your goals until you just give them up. Try and give yourself a time frame to get to your goal and make it realistic and attainable!  So….“I want to lose weight” isn’t a SMART goal, it’s just a general goal. Try “I will to lose 5 Inches around my waist by December 20th”

  • Create Healthy Habits. Take supplements, make a daily water goal, blog about your day, just make it a daily ritual. It will help you stay on track (the first 21 days are the hardest but it becomes so much easier after that!) download some apps that help you or look up don’t break the chain. It’s a great motivator to get started on some healthy goals. 

  • Smell Good! One of the bad keto side effects is Bad breath and smelling slightly acetone. I would recommend a tongue scraper and some good body spray. You can make super natural alternatives if you are aware of synthetic smells by putting a few drops of essential oils in a spray bottle of water and a little coconut oil for moisture. This is a small little hack that will boost confidence. 

  • Don’t dictate your progress with the scale. You can have a scale and weigh yourself but I HIGHLY encourage you to A) take pictures the day you start and often afterwards B) measurements. If you have the ability to download Bodytrack.it do it! It’s a fantastic app that lets you measure your bodyfat, measurements, as well as weight. WEIGHT ISN’T THE END ALL BE ALL. 

  • Keep up with your electrolytes.You don’t realize how much you need these until the “Keto Flu” hits you. Make sure you either make homemade bone broth or add more sodium to your meals. Also Nu-salt is potassium which is fantastic as well. Also try and supplement with magnesium as well. 

  •  Drink Water. Cant stress this enough. Try and get close to 4 liters a day!

  • Monitor Your food and Plan Ahead In the beginning especially you’ll be eating more than you think. Carbs add up a lot faster than you think and fat is usually the hardest thing to get up until you get used to creating your meals. I use My Fitness Pal and it’s helped me a ton (Username is KatZup if you want a friend on there), especially since you can customize your macros to fit within your Keto goals. Also, MPF will let you create custom recipes and will portion out the macros (hello Keto Pies and soups!)

  • Don’t Stress yourself out. Cortisol is a huge hinderance, especially in women, that stalls weight loss and will keep you from seeing improvement with your measurements or weight. Try and relax and make hitting your macros super easy the first few weeks. Try sticking to a few favorite meals and once you get the hang of everything start branching out. Sleep is also super important with this step. Try and go to bed before 10:30 and get around 7-8 hours of sleep. It will do wonders. 

  • Read Labels. Avoid sugar, sugar alcohols (anything ending in -tol (maltitol, xylitol, etc)) I personally avoid wheat products even if they are low carb. And try to stick to whole foods as much as possible. Experiment to make your own snacks and keep that fat high!

  • Keep most of your carbs dark greens. These are the lowest carb veggies and also usually the most nutrient dense. A lot of people often forget their greens and they help SOO much with the inevitable keto constipation. You will see carbs on other products like cream cheese or some cheeses but try and reserve most of them for your veg! 

  • Get Active! Go for walks, start running, and try weightlifting! It won’t make you bulky!! Any kind of activity will help, but don’t overdo it (it raises cortisol!) a fun 20 minute walk around a local park is just fine and will work wonders.  

  • WATER - haha your tired of reading this aren’t you? Well it’s still true. Take a water bottle (glass preferably!) with you everywhere and make it a goal to get through those liters! There’s an app called waterlogged that is great while you develop this habit!

  • Mostly make it FUN. Don’t get too caught up, you’re learning, we all are. Even those who have been keto for a year + are still learning. Join Keto communities and make friends. Tumblr is such an awesome site, so is reddit (r/keto, r/xxketo for the ladies) and Body.io had a great forum too. Just take your time getting into the hang of it and get excited that you’re making a HUGE leap for your health. 
2

Feeling very pleased with myself today. Weather is horrible and I didn’t fancy riding to the gym, so I dusted off my 30 Day Shred dvd and did that. And jesus, I am out of shape. My strength is almost non existent and I struggled from the start. But I did it.
And look how much protein I’ve had today!! That never happens for me, even when I have a protein shake I’m usually on a max 30-40g protein in a day. I’ve been actively trying to eat more protein and less carbs, and it’s working!!