Morning/evening all.
The body needs a certain amount of salt in order to function properly. It contributes to the way our muscles and nerves work, hence the cramp if we don’t have enough, and it helps balance the fluids in our body, which is
very efficient at eliminating it if there is too much present.

Nama, you probably know all that already. Have as much salt as you like on your corn, especially if you are eating it without butter 😉 Those of us who 2don’t go for processed foods are in no danger of eating too much of it, and should add it to our food to ensure we consume enough for our bodies to keep us moving properly (puts soapbox away)

I eat butter, but not very often and in much smaller quantities than before. As I’m not eating bread at the moment, I’ve only used about 150g since Shrove Tuesday!

Jojo, yes you are right, you’ve been overdoing it, but that doesn’t mean I can’t say. poor you and send you a cyber hug. I hope you feel better soon.

Wee, I’ve not tasted a cloutie dumpling, but they look fab althought probably a bit sweet for me these days, so could you put no more than half the usual amount of sugar/trEacle in please 😉

I never liked celery as a child but used to eat it in a restaurant who made the most divine Waldorf salad. It was very finely sliced, and mixed in with so many other nice flavours it wasn’t overpowering. I know that I eat sauces and stocks that have been made using celery, when I eat out, but the flavour isn’t noticeable. When faced with big chunks or slices of it, I just want to throw up 🙁

I use fennel seeds in cooking, and star anise, but in general I don’t care for aniseed flavours either.

I’m off to the gym and then to the cinema this afternoon.

Have a good day/evening everyone 😛

Bienvenue à la maison, Wiwi. 😉
Excellent starter for the party. Can’t wait for the rest. Lucky my cakes are only cyber…they’d really stuff the cal count. 😆 P

Hi Jojo,
I hope you feel better after a walk. I agree you have strained something then sat too long reading! Re salty foods, you are on the right track with things like anchovies and pickles, also olives. (the brine they are in). Another would be any bouillion or stock in your soup, marmite or yeast extract, or soy sauce has a lot of salt in it. When I lived in a hot region as a kid, we were sometimes given salt tablets to counteract salt lost in perspiration, esp if we complained of a cramp! Muscle cramps can also be lack of Magnesium or Calcium, but you could start with more common table salt. Mine have decreased since adding it more, my feet were cramping when I first started swimming, not fun. Cramps also common in pregnancy due to baby using all the calcium, but I hope none of us have that issue these days! I saw a cat years ago (when I worked for a vet) that had what was called “milk fever” – feeding kittens and lack of calcium. She was hysterically active, almost running around the sides of her cage, but one jab of calcium from the vet, she instantly relaxed. Our bodies (and animals bodies) are finely tuned machines! Obviously its a health hazard to have too much salt too, raises blood pressure and puts stress on the kidneys, but by reducing processed food we eliminate so much salt from our diets. I think you are pretty good at listening to your body, even when it is screaming for mercy!

Afternoon all.

I’m just back from the gym. I had a good workout, a short swim, a jacuzzi and then almost fell asleep in the sauna!
I have a few aches from Pilates yesterday, but nothing that stopped me doing anything today.

A little salt makes a difference to so many things IMO. It really does enhance the flavour. I’m not one for adding masses of it, but I always use it when cooking. As I don’t do processed foods I don’t get much in my diet apart from the foods that Nama mentioned.

I have found a very nice Paleo recipe for carrot cake with lemon cream icing that might be a contender for a birthday cake. It contains no gluten or sugar. The finished article is huge, two cakes sandwiched together. The icing is very calorific as it contains coconut cream. I am going to make a half quantity of the cake next weekend without the icing and serve it with a little cream or yoghurt. I’ll also sit down and work out how to reduce the calories in the icing, starting with half fat coconut cream.

I’m going to the cinema to see Suite Francaise, which is set during WW2 and stars Kristen Scott-Thomas who I think is an excellent actress.

Well done on the jeans Jojo 😛

Hi Wee,

I don’t usually add it to food on the plate apart from fish and chips 😉

Aww Thanks pal . I will get corn at the weekend 🙂 xx

Jojo sorry pal but it takes me to 14 different rock choir dance moves . Is it one of them ? xx

Aww I wanted to see you pal 🙂 xx

Morning all.

Wee fantastic … 51 pounds … that’s a wonderful result thus far (I know you don’t want to be “scrawny” and you only want to lose a few more pounds hence the thus far bit 😀 ).

Jojo that would have been awesome to participate in that flash mob scene 😀

SAMM hope you’re feeling less tired today 🙂

Regarding salt, other than fish ‘n chips I rarely add salt … I’ve not added salt to my cooking (unless required for a specific recipe) for more than 20 years however I do have it as a condiment on the table for those who wish to add for themselves. I occasionally have added a little salt (mainly shepherds pie) for added flavour. However I DO like butter (the real stuff or softened slightly – no canola for me please 😀 ).

I’m feeling like I will have a good week of losing this week, tomorrow will tell the tale. FD for me today but have been mindful of everything I’ve put in my mouth all week, including the weekend. The only day I don’t worry about what I eat is a Friday but I AM mindful now of what I have on the weekends where before I wasn’t and I feel that was setting me up to not lose as much as I want/need each week. So a slight change of mindset, a little tweaking so to speak, and hopefully tomorrow I’ll be back on track with my losses 😆

Chat more later 😀

Evening/morning all.

The film was very enjoyable. We then went to the pub for food and wine which was also very good. I had Hickory smoked BBQ ribs with coleslaw and fries. Delicious, and not such a huge amount that it would exceed my TDEE.
It is a very wintry evening and I’ve had to put the heating on :brrr:

Been reading an interesting article about water retention as sure that is a factor in the daily fluctuations – I can’t gain/lose that much fat overnight.

Lots of reasons why a body can retain water but it got me thinking that that is the bodies response to something. Yes – I could look for ways of reducing that and that might show a difference on the scales, but if it’s not fat that I’m losing then so what.

I’m a massive fan of alternative therapies and will avoid taking over the counter medications at any cost as I believe they just mask the problems and inhibit the body’s own ability to repair itself.

So on that theme, trying not to concern myself with water retention and only consider natural ways to reduce eg less salt, less sugar, more fruit/veg, no artificial sweetener, less caffeine etc.

It sounds simple when you say it like that until tomorrow morning when I’m stressed at work, wanting a caffeine fix and reaching for diet drink as a quick fix.

I’m going to try and practise mindful drinking – is that a real thing or did I just make it up.

Watching a film with OH . Just popped in to say thanks Amazon and purple for the corn microwave instructions .I have saved them and I will get some at the weekend

Wee xx

Hi CW

I find that eating carbs such as wheat, rice, pasta, bread leads to fluid retention. I add salt or butter when I feel the food needs it. I don’t eat margarine. Lately for a treat I have been eating toasted GF seed bread with butter and vegemite (both salty). It’s what my body wants and I listen.

The only time I ignore my body is when sugar is involved. Now on my 36 th sugar free day. 😉

Wee, fantastically well done on your 51 lbs lost. 🙄

Cheers, Bay

Hi cakeywakey. And the rest.

Wee impressive numbers! Impressive that you found a wAy to maintain too!

Salt, hmmm, my approach is since I don’t eat from the processed foods or buy heat and serve foods.
I need to seek salt. So I use 1 packet of iodized salt almost everyday. When I don’t I feel like weight training is overwhelming and I don’t enjoy my other activities due to cramps and other symptoms of having low sodium.

Ok gang I know I post this from time so apologies if reading this again.
Since I take both approaches.
Ten weeks of fasting
Two weeks of muscle training.
Here’s some good tips to ponder.
Without further delay…..

.

Tips For Building Muscle

Use compound exercises that recruit maximal muscle fibers. Save the isolation exercises for when you have a solid foundation. Read here to see why compound exercises are the key to building muscle.
Focus on getting stronger.
Eat a carbohydrate and protein dense meal post-workout.
Allow at least 48 hours between intense workouts for recovery.

 Here are 10 muscle recovery tips for improved performance.
Use free weights. Machines are fine, but free weights are where the gold is.
Drink enough water. Stay fully hydrated. Read why drinking water is the secret to fat loss.
Eat. If you’re not at least eating maintenance calories, it’s going to be hard to put on muscle.
Focus on quality nutrition, and not just calories and macronutrients. Nutrient density is key. Here are 100 healthy foods you can eat.
Sleep at least 8 hours a night.
Train your legs. Don’t be a beach bodybuilder (ie only train chest and arms).

 
Get under the bar and squat. Read here for instruction on doing the perfect squat.
Eat the majority of your calories around your workout.
Eat shortly after your workout to maximize muscle glycogen storage.
Eat enough protein. Aim for at least .6-.8 grams/lb of lean body mass to maintain protein synthesis.
Periodize your workouts. Create structure out of variation to continue getting stronger. Read more about incorporating periodization.
Eat your essential fatty acids (EFAs). Fish oil is your friend. Read 33 health benefits of omega-3 fatty acids.
Be consistent with your exercise and nutrition. Don’t skip days.
Make sure you’re getting stronger from workout to workout. Add weight, reps, or reduce rest periods.
Lift with intensity. Read these 9 reasons you should increase your exercise intensity.
Get under the bar and squat. Did I already say that?
Lift heavy.
Be patient. If you put on .5lbs of muscle a week, you’re doing amazing.
Keep a training journal. You need to know the weight and reps you’re trying to beat.
Don’t just wing your workouts. Have a plan before you get to the gym.
Keep a food journal.
Utilize active recovery. Read more about improving performance by incorporating active recovery.
Be realistic. We all have our genetic limits. However, chances are, your limits are further away than you think!
Supplements are not necessary, but fish oil, protein powders, and vitamins won’t hurt.
Train to failure. This is debatable, but used sparingly, the results don’t lie.
There’s no need for gender specific workouts. Muscle is muscle.
Get under the bar and squat 
Take body fat measurements so you can track your lean body mass gains. 

Here are 10 great ways to track your progress.
Take before and after progress pictures so you can see if your training program is on the right track.

 
Limit cardio. If you want some cardiovascular training, up the intensity of your workouts. Read more about how much cardio you should do to lose weight.
Implement dynamic stretching to improve performance.
Give your body a reason to grow. Don’t let it adapt.
Use exercises like the bench press, squat, deadlift, rows, and variations thereof.
Give your central nervous system a break too. Several back to back days of intense lifting can burn you out.
Take a week off every few months for complete recovery of your muscle, tendons, joints, and mind.
Get a workout partner if you need a little extra push.
Optimize your natural hormones (testosterone, growth hormone, IGF-1) with short but intense workouts. Read more about how to boost growth hormone for better muscle gains and fat loss.
Eat solid food. Protein shakes are fine, but they aren’t replacements for real food.
Time your carbs or implement carbohydrate cycling to keep fat gain minimal. Read more about how to implement nutrient timing.
Educate yourself. If you’re reading this, you’re on the right path. Read everything you can about fitness.
Have fun with your workouts. If you don’t enjoy them, you won’t stick with them.
Make pre-workout nutrition just as much of a priority as your post-workout nutrition. Fuel your workouts.
As a beginner, use 2-3 full body workouts a week. Turn that into a split with more recovery as your experience level advances.
Don’t be afraid to eat at night. Weight gain occurs as a result of excess calories, not from eating after 7pm.
Use proper form. Exercise your muscles and not your ego.
Last but not least, get under the bar and squat!

Mmmm…vegemite on hot buttered toast. Yummo!
Oi! It’s a fast day! I’d better sign off. P 😉

Hello All. I am paying for not reading the thread for 3 days – so much to catch up on. Some great losses have been posted – congrats to Wee(so impressive) and CW.

JoJo – hope the aches and pains are resolving. I get exhausted just reading your posts! Hopefully a bit of rest will get you back on track.

Some great recipes have been posted here. I have to confess that I hate to cook, I’ve been living on approximately 10 different food items since I started IF. I’m hoping that over time I will get more inspired. I won’t be posting a recipe for the cyber party – my top offering would be scrambled eggs with tons of veg mixed in served over slices of avocado and tomato. Not exactly party food.

Since I last posted I had a major train wreck on Monday. For the audition I went to, we were told that we would be contacted on Monday for call-backs. When I still hadn’t heard anything by 10 pm I hit the fridge in an emotional eating food frenzy.

Tuesday was a FD. Good start start to the day, I wasn’t hungry after the food frenzy. At 2 pm I got the call – great news, called back for Titania and, unbelievably, Puck! That gave me the willpower to complete the day as a full water fast. Emotions can help or hinder! I won’t be weighing myself until the weekend – don’t want to see Monday night reflecting in the scales! Hoping a second water fast day tomorrow will make the scales kinder to me.

Take care all, have a great day or evening, whichever applies.

Hi SAMM. Enjoy your time on the lake! I envy you a bit – I used to do a lot of sailing and racing (that old type A competitive personality again), but when my marriage broke up the boat went with my EX and our crew that had been racing together for years also broke up, alas. I will just live vicariously through your posts! Fun story of your new form of weight to press!

SAMM – I am shocked and I am such a lazy bum when I read how active many of you are.
O fasted Monday and couldn’t sleep and tomorrow and Friday it’s my Birthday so getting back on track Monday.
I am sorry but still getting familiar with everyone names and place of orign.
The Cyber Party – music, drinks and lots of dancing would be nice.
Xoxo

Sarah.
I just take the doable approach. At first I just wanted to do the doable , by completing HIIT 3 times a week. Like in the video eat,fast,live longer.

As the weight started coming off, and I increased my vo2max. I started going back to the gym. Very gradually adding enough execise to help to get to th 2lb a week formula. Im grateful for the help I get at the gym. I’m by no means qualified to give advice.

It’s just that fasting and strength training are sort of opposite. However I try to do both anyway, not to build muscle , but maintain it. It’s my understanding that all the leg work does help me to use the muscle like shock absorbers . So I’m less likely to become injured. Less likely to stop exercising .

Unless it’s anaerobic exercise. All the lifting counts toward calories in calories out. And when it come to adding up the calories from lifting . Compound movements hands down adds up calorie burn fast.

So I skip rope, lift weight , and walk.
I don’t smoke , drink alcohol seldomly, no tobacco, avoid smoke of all sorts.
I fast and eat only healthy foods. And count the calories . I try not to eat less than 8400 cals week.

You are obviously part Aussie,Amazon. Vegemite or nothing 😉
Half hearted fast day over. Off to bed early, with guests arriving tomorrow.
Keep well all. P 🙂

I’ve never liked Marmite as I find it a little too bitter for my taste, and and Aussie friend gave me Vegemite to try. That was over 30 years ago, and I’m still eating it.
On the rare occasions that I eat grilled cheese on toast I put Vegemite between bread and cheese, so good.
It’s a FD and I’m not eating bread for Lent so I must stop torturing myself and think about something else!

DJ, I joined a gym for an all-inclusive fee at the start of the year and I am doing 90-120 minutes cardio and resistance work three times per week, Pilates once a week and swimming several times a week. I also do a fair amount of walking in the fresh air. The Zumba is something I want to try, and I’ve not missed it through lack of motivation.
I am alrady getting my moneys worth 🙂