Wow 40′ inches of snow. @Crazy

walkin weather where i am!

Hello fast trackers
I have been silent for a while because of the whirl of life.
Sorry, JoJo about your ribs. I too am amazed about what you are doing even with that problem.
Careful in the snow, Samm and Ply, I am glad to be away from it. My house in France last week had a metre of snow around.
We are having a lovely summer in Wellington. It is very warm- unusually so. This city has a lot of different walks around. Some people say there is a different walk for every day of the year. We walked to a beautiful valley on Monday (29K fitbit steps and 130 floors). It was a fast day.
Then I had 25 people to dinner last night. It was a potluck but finding enough plates etc was an effort. I didn’t have time to eat.
I am having a bit of arthritis problem with a foot, and a rest day occasionally is good. I am continuing to swim in both the sea and the pool.
Today is a fast day and I will eat this evening. Nothing is planned either for the moment, but it is still early.
Happy Fasting and have a good night /Happy day
XX Wiwi

A quick visit … need some advice please . I love cauliflower and I have heard so much about cauli rice . I am going to look out my food processor with the slicer grater thingy on it . How do you make a cauli rice base please as I want to try a kind of pizza thingy . Any help appreciated

Wee xx

Hi Wee
Off the top of my head, I chop the cauli into smallish pieces, then pop it in the food processor to “zoom’ it up to create quite small pieces. You could do this by hand, but I’m not that patient (that’s why I married a really good carrot julienner!!)
Chop an onion really finely, and even add garlic if you like, steam it for a little while in the base of a large frying pan, then toss in the cauli and cover with stock (water and bought vegie stock powder works). Cook for about 7 minutes. It keeps quite a few days in the fridge. Enjoy. P

I made the pizza thingy last week wee, it was an abomination! I was gutted I’d put so much love and hope into it…! Save the pizza for non-fast days and enjoy a big plate of broccoli drizzled with lemon and salt, really filling! Just m’humble opinion of course…

Evening all.

I am tired but happy. We had a good walk round Tate Britain which has a “walk through British Art” from 1500 to present day. We’ve been before but you can’t look at everything. It was wonderful. Then a good walk along the South bank of the River Thames, opposite the Houses of Parliament and up as far as St Pauls cathedral where we were forced to stop for a G&T 😉
Then another short walk to an Italian restaurant for a nice dinner and some wine 😛
I dropped in on my friend across the road and had more wine, and am now home with my feet up on the sofa. I have sore legs from all the exercise I did yesterday, but nothing that a good sleep won’t cure.
I’m sad to say that I am really excited about going to see the nurse tomorrow afternoon to have my ears syringed. I am fed up of being deaf!
I’ve had a great day. Thanks to everyone for your good wishes. Back to fasting tomorrow.

Hi Amazon,

Sounds like you had a lovely birthday. It certainly started well with Andy winning so easily. Sounds like you got nearly as much exercise yourself! Sleep well, happy dreams.

I am having another fast today to compensate for overindulging over weekend, giving the 4:3 another go! It’s a glorious day so heading for the garden.

Jojo so sorry to hear about your ribs. Maybe a little warning to take things a bit more gently….I wouldn’t have thought swimming would be gentle enough? I can imagine it’s terribly frustrating for you.

Wee there are several low calorie recipes on line for pizza with a cauliflower base. I have often thought about trying one but too lazy, looked fiddlly! Good luck! We had a roast last night with cauliflower in cheese sauce, see why I need to fast today!

I make bread dough and freeze it raw in 200 calorie portions and use them for pizza. I’ve almost perfected the art of getting it really thin (I usually have to patch the holes 😆 ) I can have a really nice pizza for 500 calories which is less than half of most of those on sale in supermarkets, and much nicer as I get to choose exactly what I want on it.
I don’t eat it very often though.

Purple, living in London is great for going to museums and galleries, and they are all free apart from special exhibitions. Me and my best friend are working our way round all of them, and walking the River Thames path in sections. We also travel free on public transport,so only spend money on food and drink. Ah the joys of being retired 😛

Nama, Andy was very impressive today, but so was Nick. He is very talented and could be a top player in a few years.

Good for you and your OH PVE
seeing your neat and other activity can reveal alot, but its great to ponder what else is doable.

I keep the hand weights stashed in many places so I can help exercise my arms when i do finally settle in.
next to the couch, on the porch , and where I have evening teas. Its not like working out at the gym, but ifI ccompare the amount of calories I burn at the gym and how many I burn at home is telling also.

Nama
im with you on extended woe , it’s typical to give up on deprivation dieting. With intermittent fasting the deprivation feeling ends when i wake up. And the heath benefits of calorie restriction long term are compelling enough for me to tweak my fasting cycles to get as close to those benifits as they are also long term. No way i could be honest with myself to think i could do the 4:3 long term without those 4 great feed days a week. However i do used to wonder about how long i could keep this way of eating long term, because I did stop in my first year for 4months. Giving up in an unplanned way with no automatic restart dates. So this last holiday season was my first planned break where I control over when I stopped and when I restarted . I learned I didn’t jump right back on after as well as I was doing before i stopped. But the effort was what was important . And I’m definately back in the 4:3 intermittent way of life. My plan for the future is to ten weeks on 4:3 and then a two week planned break., but also an extended planned break during the holiday season , but to have 600 calorie fasts the before and the day after feasts.
this plan I can honestly think to myself I keep on doing as long as I live.
Four seasonal two week planned breaks. Winter, spring, summer, fall. And the longer 32-39 days planned break from thanks giving through new years.

what like about this way is I can use the five planned breaks to take a break from fasting, but I can use that time for other goals too like strength training , or healing time.

when I tried adf . I didn’t enjoy it as much as my monday, Wednesday, Friday and weekends free.
at least I learned which one I like personally the most.

I also feel as if the 19/5 is something else that is doable for me while I’m on those breaks. The research I’ve been reading indicates the 1 meal a day can have issues if practiced long term. Where as I read one article that ive lost the references to that points to 19.5/4.5 has no issues . So for me that helps keep me from grazing , but it also prompts me to eat two very satisfying meals every day.

So there is a huge factor in why I’ve kept on this wol coming up on two years now. The majority of the time I not hungry and actually feel sated on weekends. This became more doable fir me when i switched to only health foods. Not to say on weekends there isnt alot of junk foods around with others socially, but out of the 18 meals I eat per week there may only be two junk food meals. However if they keep me at near all health food for 39 weeks a year but I don’t have deprivation feeling ive had on other diets. Then as long as keep getting closer to goal every month I feel as I can honestly say I found my way.

Just a little Happy, but it was yum! And well worth an extra fast today!

Happy, don’t encourage her!
Yes Nama, I DO get it. 🙂 Of course that’s why we find 5:2 doable. Don’t feel deprived. Interestingly though, our tastes and desires have changed so rarely lust after those foods any more. Fascinating.
Enjoy your cheesey cauli and pork crackling. For tomorrow we fast 😉 P

Sorry P!

Our posts crossed.

You’re right though that a roast is a less appealing prospect now. Is it because my appetite is smaller and I can’t really do it justice anymore? Or is it because I have stomach ache during the night after every roast these days? I used to absolutely love love love roast potatoes, but even they don’t really appeal anymore. Is that 🙁 or 🙂 !

Hi everyone.

Jojo, thinking of you but not offering advice except to look after yourself.

Amazon, well done to Andy – he played really well. I agree that our Nick has potential but hope he tones down his grunting and other court behavior as he matures. I was in a shop last week and a woman said that ‘his mother needs to talk to him’ – ’nuff said!

Nama and SAMM, spot on regarding deprivation eating. Like you I wouldn’t still be here except that I can easily cope with occasionally missing out on foods I love, knowing that tomorrow is another day.

As OH is of normal weight I try to keep meals as they have always been so we also occasionally have roasts. Along with lots of other veg I usually roast 1 potato cut into 4 and give him 3, so 1 piece roast spud for me, a small serve of meat and about 20ml gravy. My plate looks full but it is mostly steamed broccoli, cauli and peas. Only two of us at home now so the cold meat is good for lunch sandwiches, since we gave up processed meat completely after seeing Dr M’s doco.

Yesterday’s fast went fairly well with nothing calorific until we went to visit our grand-daughter for her birthday and I had an iced cupcake. To balance out had veg pasta sauce with 20g grated cheese (OH had the pasta too of course). Calorie count for the day a smidge under 400 which is 50 more than planned but not too bad. Scales down 0.6kg from yesterday morning. Another low-cal day today (abt 400C planned). Was going to be more but left my lunch in the fridge 🙁 I don’t fast on weight training days because I get very flat – 100g can skipjack tuna and milk coffee about an hour beforehand and small grilled steak and salad for dinner afterwards for muscle repair.

Keep up the good work everyone.

P, our posts crossed.

Hear! hear! about being hardwired to eat. Just love roast veg! Our pasta sauce last night was made from roasted onion, tomatoes, eggplant and capsicum. No chopping needed, just skinned the cooked veg and whizzed up with the Bamix. Yum! N

Petrol is $1.25 in Port Macquarie!
Also, RT, why hasn’t diesel dropped.?..still $1.35 in Sydney. Haven’t looked at gas. P

NickyF I too am on a 2nd FD due to leaving lunch at home. Still not hungry though so that’s a good thing … hmmm wonder what the scales will say come Friday as tomorrow is definitely a FD for me 😀

Finally got headache under control and starting to feel more “awake” than earlier.

Just taken a few mins to catch up 🙂

PVE good question re Diesel … quite strange.

Catch up more later 🙂 Cheers, AO xx

Glad your head’s better AO.
RT, the thing is the diesel price didn’t drop at all when ULP did. Hmmmm….

Thanks fast friends it is the cheapest in Adelaide that i can remember crazy stuff

Morning/evening all.
Grey, damp and dull morning here 🙁

I’ve always eaten a very varied diet, and the nearest I get to junk food is pizza. My problem has alwaays been eating too much of everything. This WOE has really helped me to take control of my eating, and as everyone else I can no longer eat as much as I used to. I had a late breakfast yesterday, and nothing until dinner, but there was no way I could have eaten three courses, and I opted for a semifreddo for dessert as I wouldn’t have managed anything more filling, and I left some of it. I didn’t have any bread either, and opted for broccholi rather than any of the more calorific sides on offer.
I am really pleased about the way my appetite has shrunk and my self control grown as I know that I’ll be able to keep the weight off once I reach goal, but I have no intention of giving up pizza, roast potatoes or any other food that I really enjoy, I just don’t have them very often.
The foods I am losing a taste for are sweet things, chocolate,cakes and rich desserts. I am having trouble eating my Christmas cake as it now seems extraordinarily sweet. Next year I shall experiment with a less sweet version and top it with nuts rather tham almond paste and icing.

Talking of headaches, I did B2B fasts on Sun/Mon and developed a really bad headache on Sun afternoon. I still had it when I got back from the gym on Monday so I took some salt and it made a huge difference.

I’ve thrown the Christmas cake in the bin!

If I’m honest I didn’t enjoy the last slice I had, so it wasn’t a difficult decision.

I have nothing like that in the house except a few uncooked mince pies made with homemade low sugar mincemeat.

Hi SAMM, I actually don’t buy chocolate, this is all still left from gifts given to me last year. In fact I haven’t bought any since I started this WOL/WOE. Saving me heaps lol 😆

Making sure I don’t get another migraine by taking medication before bed so hopefully it will fully clear by morning (it’s just “sitting” there)

Good night one and all, have a wonderful FD/non-FD to those still with the day/evening before you. Sleep well all those down under 😀

HI Fast trackers
Nicky Emel comespring and Aussie O in South Australia Nama & Keirra in Victoria Bay in ACT PVE in NSW WiWi & Barata in NZ and Jojo SAMM HappyNow Amazon Herm Lizzy Ply Tartan lass Smiffy Lor_PA and Hello World (You know Who You) 😆
FYI

The One Meal Per Day Plan
The one meal per day plan is the only regimen that can accommodate your innate clock and maximize the beneficial effects you get from IF on a daily basis. That’s if your food choices and meal timing are adequate.
The one meal per day yields 14-16 hours of net fasting time provided that you have a window of about two hours to finish eating. And in the case that you have a feeding window of four hours, you’re still left with 12-14 hours of daily net fasting – sufficient to get you the results you’re looking for.
Other IF regimens yield a net fasting time that is either too long or too short. And most of these programs cause adverse side effects as they fail to accommodate your innate clock.
Can the One Meal Per Day Regimen Satisfy Your Physical Needs?
The one meal per day regimen can accommodate your physical needs, but you need to know how to modulate this regimen to fit your specific condition. For instance, if you routinely exercise during the day you’ll need to feed your muscle after your workout with a low glycemic recovery meal made with fast assimilating protein, such as that from high quality whey. You can also feed your muscle before your workout as this will help increase your capacity to sustain intense exercise.
Can One Meal Per Day Accommodate Intense Training?
If you’re engaged in max strength conditioning or MMA training, you should feed your muscle before and after your workout. Only in this case, your pre-workout meal should consist of protein and carbs. Note that max strength exercise work your fast glycolytic muscle fibers (Type IIB white fibers), which are inherently carb dependent. Having fast assimilating protein and carbs before your workout can help load glycogen in your muscle, nourish your fast fibers; and boost your max strength performance.
Your best choice for your pre-exercise and post-exercise meal is quality whey protein, derived from raw milk of pasture-fed or grass-fed cows. For pre-workout carbs use nutrient dense fruits such as berries, which can swiftly fuel your muscle with carbs and antioxidants and thereby enhance your performance while reducing the oxidative stress in your muscle to allow a faster recovery after your training.
Having an oatmeal or porridge an hour before training can be a viable option in case you’re engaged in prolonged intense training sessions. Again, make sure your post-exercise recovery meal is low glycemic with no sugar added, to support your insulin

Summary of Key Points
• The one meal per day is the only regimen that can maximize the benefits of your IF on a daily basis.
• Eat your main meal at night to accommodate your circadian clock.
• Whey protein, berries and greens compliment your fast if you know how much to consume and how often.
• If you exercise during the day, have a recovery meal after your workout consisting of whey protein with no sugar added.
• If you’re engaged in super intense training, have a pre-workout meal consisting of whey protein and berries.
• If you’re engaged in prolonged intense training, have a bowl of oatmeal with your whey protein about an hour before your workout.
The Science Behind Circadian Rhythms
• Circadian regulation of immune response and resistance to disease. Recent studies published by the PNAS, January 2012, revealed the existence of a specific nuclear receptor that mediates circadian regulation of innate immunity and resistance to disease. This circadian regulation is controlled by an internal mechanism which is highly conserved in humans and animals and orchestrates the daily patterns of diverse physiological processes such as wake/sleep cycles, feeding, and metabolism.
According to the researchers, many diseases exhibit a disrupted circadian rhythmicity in their pathology… and lifestyles that disrupt the inherent timing system, such as chronic shift work, are associated with increased risk of cancer, metabolic disorders, cardiovascular disease and cerebrovascular disease.
The researchers indicated that inflammatory diseases in particular exhibit strong time-of-day symptoms. They concluded that in humans, circadian rhythms are driven by a complex of feedback loops that mediate gene activities throughout a period of 24 hours and speculated that daily risk of infection is likely to be a direct consequence of wrong timing of activity and feeding.
• The 24 hours cycle. A study by Czeisler et al. at Harvard University found that the range for normal healthy adults of all ages to be quite narrow: 24 hours and 11-16 minutes. This innate clock resets itself daily to the 24 hour cycle of the Earth’s rotation.
• The sympathetic/parasympathetic division. Based on biology textbook (see Wikipedia – autonomic nervous system), the sympathetic and parasympathetic divisions typically function in opposition to each other. Consider sympathetic as “fight or flight” and parasympathetic as “rest and digest” or “feed and breed.”
The sympathetic nervous system – corresponds with energy generation, and inhibits digestion. The parasympathetic nervous system – promotes “rest and digest” response, along with calming of the nerves.
• Light and the innate clock. According to a 2010 study, completed by the Lighting Research Center, daylight has a direct effect on performance and wellbeing. The research showed that students who experience disruption in lighting schemes in the morning experienced disruptions in sleep patterns. Removing circadian light in the morning delays the dim light melatonin onset by 6 minutes a day, for a total of 30 minutes for five days.
• Feeding and the innate clock. The feeding clock mechanism is the same as the light/dark driven clock controlled by the innate master clock – the suprachiasmatic nucleus (SCN) which is a cluster of neurons in the hypothalamus. But the machinery that inter-regulates feeding and the innate clock is located in a different part of the hypothalamus (DMA).
Recent studies reveal that mice on a daily 4 hours feeding window shifted their circadian rhythms so that their peak physical activity was before feeding and not after. This rhythm continued even if the mice were kept in constant darkness. Hence, the animals are inherently programmed for post action feeding and not the other way.