Cramsey Posted February 2, 2016 Share Posted February 2, 2016 So I am new to the whole 30....day four, and I am trying to figure out this thing. I am a mom of four, ranging from 8 to 11 weeks and am currently breast-feeding. I work full time and go back to work next week from maternity leave. Anyways, enough about that. I need help with my meals and timing. I know breastfeeding moms are supposed to eat four template meals and mini-meals as needed. First off, I can't figure out how to time these four meals. Secondly, I am afraid of eating too much/not enough as I know both can halt the progress. I am hoping that the whole 30 will help with some skin issues I have had, getting the best nutrients to my little one, energy levels, and weight loss. I am going to post my meals from the past couple of days for feedback. Meal 1: 1/2 can salmon mixed with homemade mayo (1/8 c), mustard, celery, carrots (made kind of a salmon salad) Meal two: chocolate chili (from well fed)- big bowlful, had sautéed kale on the side, topped all with 1/2 avocado Meal three: palmful size of chicken breast, handful of olives, handful of baby carrots Meal four: (at this point, I am so hungry and have a super bad headache, thinking I haven't had sufficient starchy carbs)- salad with palmful of chicken breast over salad greens with one Slice compliant bacon, 2 eggs, handful of grape tomoato, homemade vinegarette dressing, fist sized red-potato with coconut oil (prob one tbsp) Before bed I was still super hungry and couldn't sleep bc of the hunger so had half banana with almond butter. Drank over 100 oz water, one cup of black coffee in the morning Just did some yoga for workout Today: Meal one: hash of fist sized red potato, broccoli, peppers, three eggs cooked in coconut oil, 1/2 avocado Meal two: herb roasted chicken bone-in, skin on chicken breast (prob palmful), 1/2 dinner plateful of roasted asparagus, carrots, and mushroom; big side salad with tomato, cucumber, peppers, mushrooms, homemade dressing Meal three: more chicken (this time two palmfuls worth), 1/2 can of pumpkin topped with coconut butter, 2 cups of roasted broccoli with EVOO Was still so so so hungry again after dinner...had 1/2 banana with almond butter. Again, drank at least 100 oz water today and black coffee with breakfast. What do I need to do with my meals? I'm kind of afraid to have fruit or eat too many starchy veg. Plus not sure how to squeeze four meals in. Any thoughts would be greatly appreciated. My apologies for the rambling. Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted February 2, 2016 Moderators Share Posted February 2, 2016 You are not eating enough by a long shot!!! 'super hungry' 'still super hungry' 'so so so hungry' You're not expected to be hungry on this program, especially if you're breast feeding. The reason we say to eat four meals is to get more nutrition, but you're really barely eating enough for a person who is not breast feeding. Have you seen the meal template? It's linked in my signature below and you should be looking at eating to the higher end of the template. It wants 1-2 palms of protein, 1-3 cups of veg and added fat as specified. All four of your meals should look like this. If you are hungry, then we want you to eat but fruit and nut butters are doing nothing for you. Fat and protein are what you want and ideally vegetables. Link to comment Share on other sites More sharing options...
bellewannabe17 Posted February 2, 2016 Share Posted February 2, 2016 You need to each much much more! I'm nursing a 10 month old (and pump to donate), and I eat a ton. I imagine you're pumping excess as well for going back to work. You gotta eat to make milk! Here's an example of my day: Upon waking at 6: nasty lactation smoothie so I can choke down Brewers yeast (recipe is in another post but has banana, almond butter, flaxseed, coconut milk - not ideal on whole 30, but it gives me energy to make it to breakfast!). You could make this a mini meal instead - for example, a chicken thigh and half an avocado. 830 - breakfast - e.g., beef stew with lots of veggies over a whole sweet potato, whole avocado with salt 1200 - lunch - chicken lettuce wraps - at least two cups of the mixture, I'd say, with a huge bowl of greens, veggies (broc and green onions) sautéed in coconut oil/chili oil, other half of avocado 6 - dinner - whole sweet potato with two tbs of coconut cream, two grilled chicken thighs, huge bowl of greens with whatever dressing I have made. Sometimes I need to have a mini meal outside of this as well! Your milk supply is still regulating. You've got to eat more to keep it up. Plus, pumping at work is it's own beast. Let me know if you need tips. It can be overwhelming. Link to comment Share on other sites More sharing options...
Cramsey Posted February 2, 2016 Author Share Posted February 2, 2016 Thank you for the response. Just wondering, at my meals, what should I increase first (I.e. Protein, fat, etc)? Or do i need to increase everything? I'm also not sure where to put in the fourth meal or if I can break it up into mini-meals or both? Thanks again for your help! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted February 2, 2016 Moderators Share Posted February 2, 2016 Increase everything! Check out the meal template linked in my signature below and eat to the higher end. And yes, splitting a meal 4 into two mini meals is totally fine but if you are still hungry doing that for a while, then add another mini meal... Link to comment Share on other sites More sharing options...
Brewer5 Posted February 2, 2016 Share Posted February 2, 2016 Cramsey, are you eating your M1 first thing in the morning ~ with or before your coffee? If not -- start there. That will automatically get you eating sooner, and you will have more time to be hungry and eat throughout the day. Link to comment Share on other sites More sharing options...
Cramsey Posted February 3, 2016 Author Share Posted February 3, 2016 I usually drink some coffe during bfast but most is after. Thanks for all the tips. If anyone has any others, feel free to chime in. Link to comment Share on other sites More sharing options...
Cramsey Posted February 4, 2016 Author Share Posted February 4, 2016 Also, on days I workout, I know it is recommended to have a pre/post workout...today I ate meal 2 around 1130ish and began my workout around 12:30. I had a post workout of a packet of tuna and 1/4 sweet potato (I considered lunch to be my pre-workout). How long now should I wait to eat a mini meal or full template meal. FYI: Dinner will prob be around six so figured I would squeeze in my mini-meal or fourth meal in between there somewhere. Link to comment Share on other sites More sharing options...
Cramsey Posted February 5, 2016 Author Share Posted February 5, 2016 Can anyone chime in about the meal timing above? Thanks Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted February 6, 2016 Moderators Share Posted February 6, 2016 Hey there; Sorry we missed this! So you ate your lunch at 1130... 4-5 hours would be 330ish... Basically we want you to be eating every 4-5 hours and if it's going to be a longer time for whatever reason, like 6 or 7 hours, then eat a mini meal. You're breastfeeding so you should not be skipping any meals including a pre-workout... using your lunch as your pre-workout is cheating yourself out of an earned meal... maybe the timing is such that that's the way it has to be but we recommend breastfeeding women eat at least 4 meals a day... are you fitting 4 meals and snacks (mini meals) in? Link to comment Share on other sites More sharing options...
Cramsey Posted February 6, 2016 Author Share Posted February 6, 2016 Ok. That helps. So lunch shouldn't be considered pre-workout? I worked out about 45min after so I wasn't quite sure on that one. I'm probably making this harder than it is. Lol Link to comment Share on other sites More sharing options...
AmyS Posted February 6, 2016 Share Posted February 6, 2016 Yeah. Pretty much, in answer to all of your questions about how much to eat, the answer is going to be, "More." Link to comment Share on other sites More sharing options...
Cramsey Posted February 11, 2016 Author Share Posted February 11, 2016 Another question: I've read through several of the forums and the template which says one fist sized serving of starchy veg and limit fruit. For breastfeeding, is there a different recommendation for this. Also, how limited should fruit be, when is the best time to eat it? Link to comment Share on other sites More sharing options...
Cramsey Posted February 12, 2016 Author Share Posted February 12, 2016 And to add to the above, say I have dinner and it end up hungry before bed or when I wake up to nurse. Obviously I would need to adjust my dinner portions but times that this does happen, what is recommended? Eat a mini-meal, eat Nothing, etc Link to comment Share on other sites More sharing options...
Brewer5 Posted February 12, 2016 Share Posted February 12, 2016 Another question: I've read through several of the forums and the template which says one fist sized serving of starchy veg and limit fruit. For breastfeeding, is there a different recommendation for this. Also, how limited should fruit be, when is the best time to eat it? And to add to the above, say I have dinner and it end up hungry before bed or when I wake up to nurse. Obviously I would need to adjust my dinner portions but times that this does happen, what is recommended? Eat a mini-meal, eat Nothing, etc There are not specific recommendations regarding starchy carbs and fruit for breastfeeding moms. Whether we are breastfeeding or not, the goal is to be able to listen to our individual bodies and decide what works best for us. The general recommendation here for a fist-sized serving of starchy vegetables daily is just that -- a very general recommendation. From years of people coming to the forums and sharing their stories, the moderators have agreed that most people feel better if they include that as a minimum each day. Sometimes more is better, and it helps people feel more satiated and energetic throughout the day. Sometimes, more is not better at all, and it can make people feel sluggish, tired, brain fog, and hungry. Really, truly, the best we can say is: Experiment. Some of us here feel better with no fruit at all, for various reasons -- and there are no nutrients in fruit that you cannot also find in vegetables. Some people find that it keeps their sugar dragon alive and well. Some people find that having a little bit of fruit at the end of a meal helps keep their dragon from raging, and they are content with that. It really is very individual. It is your own, personal choice. What I do know for sure is that everyone feels best when they follow the template. And what I mean by that is: Protein. Veggie. Fat. protein+veggie+fat protein+veggie+fat What you eat beyond that ~ is really up to you. I will say that snacking on combinations of fruit, dried fruit, nuts, seeds, and butters of these is dangerous territory for most people, and will really do nothing good for keeping your blood sugar steady throughout the day. I do not feel that people get the full benefit of a Whole 30 when they do this to themselves. And to answer your final question: When you are nursing a baby, raising four kids 8 and under, and working full time...... and hungry? EAT. Don't over-think this -- and don't be concerned about whatever crap you've learned in the past, re: calories, restriction, etc. This program is about listening to your body, honoring its needs, and nourishing it accordingly. Don't be afraid ~ JUST. EAT. Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted February 12, 2016 Moderators Share Posted February 12, 2016 Another question: I've read through several of the forums and the template which says one fist sized serving of starchy veg and limit fruit. For breastfeeding, is there a different recommendation for this. Also, how limited should fruit be, when is the best time to eat it? And to add to the above, say I have dinner and it end up hungry before bed or when I wake up to nurse. Obviously I would need to adjust my dinner portions but times that this does happen, what is recommended? Eat a mini-meal, eat Nothing, etc Like Brewer5 said above, if you're hungry eat, and there really aren't very many specifics about serving sizes because everyone is different. In general, though, if you have fruit, it's best to have it at a meal, with plenty of protein, fat, and vegetables, rather than on its own. It's less likely to cause spkes in blood sugar if it's accompanied by a full meal. Ideally, for anyone, if they're hungry, aim for a mini meal, or try to get at least two of the three macronutrients (protein, fat, and carbs) in. So if you're just a little hungry, grab a hard boiled egg or some leftover meat, add a little mayo or guac or a few olives. If you're hungrier than that, feel free to have more, and if you can manage to have veggies with it, even better. If you're eating a fist-sized serving of starchy vegetable each day, and plenty of other vegetables, and recommended amounts of protein and fat, and you're still feeling exhausted (more so than normal in your circumstances with kids and bf'ing and all), try having two servings like that a day for a few days, and see if you feel better or worse or the same. Feel better? Great! you needed a little more than one serving a day. Feel better, but maybe still not great? Try a third serving a day and see what happens. If you feel worse at any point adding more starchy vegetables, you can cut back on them, but when you cut back on them, increase not only other vegetables, but also your fat servings. The main thing, though, when you change something, is to try it for a few days, pay attention to how you feel, and then assess what you might need to do from there. I'd also point out that we talk about sweet potatoes a lot around the forum, but there are other starchy vegetables you can try, and if by chance you're already having blood sugar issues (I'm not sure if you are or not), some may affect you differently than others. Try any root vegetable (beets, turnips, rutabagas, carrots, parsnips), any winter squashes (acorn, kabocha, butternut, or spaghetti squash for example, though there are a ton of others), jicama, plantains (especially green ones, the more yellow/black they are, the sweeter they get, and end up more fruit-like), white potatoes, or pumpkin. Link to comment Share on other sites More sharing options...
Cramsey Posted February 20, 2016 Author Share Posted February 20, 2016 So another question as far as timing. I currently am trying to figure out the fourth meal. I get up at 5 and eat an hour within waking. Typically three eggs with two cups of whatever veg I have that week and fist sized red skinned potato, 1/2 avocado. I am hungry by nine a.m. I know i should prob increase meal ohe...should I increase everything or start with something specific? Also when I get hungry at nine. Should I have full meal or mini meal. Dinner is usually around 5:30-6. I just need help figuring out when the best time for the fourth meal would be for breastfeeding. I have been aiming for bedtime at 8:30-9 bc my little one still wakes up at least once to nurse. I know I am probably making this more difficult than it is. Thanks!! Link to comment Share on other sites More sharing options...
Elizabeth! Posted February 22, 2016 Share Posted February 22, 2016 I would go ahead and eat another full meal. You make the most milk in the morning, so your body is probably using up your 5 am meal by 9am. That is four hours. Eat lunch a little later, 1 pm and then 5 or 6 for dinner and you will have your four meals pretty well spaced out. If your baby is like mine he/she is probably eating every 4 hours too. Good Luck Link to comment Share on other sites More sharing options...
laurenmccracken Posted March 4, 2016 Share Posted March 4, 2016 I read these and am in awe-- both of what others accomplish and of what they prepare to eat! I am BF a 5 month old and have a toddler. I eat 3 meals a day and am walking 2-3 miles a day with the kids in the stroller. I just don't have the time to make a mini-meal or have the time even grab a snack! I don't feel my supply has dipped and I'll grab something if I'm hungry. I'm just not hungry between meals anymore! I want to be true to the program-- how imperative is it that I eat more?! Link to comment Share on other sites More sharing options...
Elizabeth! Posted March 4, 2016 Share Posted March 4, 2016 Lauren I have three kids. 5, 3 and 8 months. I work full time and am still nursing and pumping at work. I eat three meals a day. I don't have time for a 4th and I don't snack. My milk supply is fine. My energy level is fine until about 8 at night, but I wake at 4am and still nurse baby girl at midnight so, it is to be expected. I think making sure you get your nutrition with your three meals is key, so your body doesn't suffer because you are robbing from it to give the baby the nutrition you need. So take your pre natals and eats lots of veggies when you do eat and your are fine. Link to comment Share on other sites More sharing options...
Ramonax Posted March 4, 2016 Share Posted March 4, 2016 I've done the w30 twice. Once when I was bf 5 times a day and now when it is once a day. The difference for me seems to be in the need for starchy veggies. The first time I did it, I needed more yams/potatoes/beets. I tried to eat 4 meals a day, but couldn't find time either. So I would snack when it made sense (apple and almond butter, guacamole and carrots - whatever) and eat big meals. I wasn't hungry, but inevitably I would feel tired and grouchy and realize I needed more YAMS. This time, I am not having that same thing- or intense need for more starch. I attribute it to bf'ing. Link to comment Share on other sites More sharing options...
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