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  3. Contessa

    Take Advantage

    Glad that you are ruminating on these questions. It seems like changing our habits or maintaining good habits does require this level of cogitation — what's working right now? where am I going to run into resistance? Where am I swimming with the current, and where is the current carrying me farther away? I'm excited to hear these layers of exploration. Bravo!
  4. kirbz

    Breakfast - How Much is Too Much?

    Aw you're welcome! I truly wish you the very best! And I'm glad you loved the Wild Zora meals! I also love them! The Chicken Caldera Curry is my favorite and I can eat it for two meals a day! LOL. And yes to the veggies!
  5. ShannonM816

    Macronutrient Ratio

    There's no guidance like that. We encourage you to follow the meal template and to learn to listen to your body. Each meal should keep you satisfied for about four or five hours. Some days you may be more hungry or some days less, and that is okay, eat as much as you need to each day. Meal template and other downloads available here: https://whole30.com/pdf-downloads/ More about whole30 and macro tracking here: https://whole30.com/tracking/
  6. meli22

    Day 27 Round 3, Exhausted/Scared

    YES. I relate to this so much. I've been listening to FoodPsych and F*ck It Diet podcast for a long time and I think the message they're promoting is very important. I went on my first diet at 8 years old and have never had a "normal" relationship with food - I hope to, one day, but I'm just not there yet. It's complicated. I find that being on a diet gives me a sense of control otherwise lacking in my life, and the pandemic has only intensified this need. The sense of structure does give me a sense of security but it is bringing out my orthorexic tendencies. The usual restrict/binge cycle happened after my first W30 - it was inevitable. So here I am, again, on my second W30! Same cycle. It is definitely a diet in disguise! I'm trying to work on other ways I can feel more in control of my life without resorting to dieting but this stuff goes generations deep. Plus, the positive reinforcement you get when posting about any weight loss only makes it worse. There is a podcast called RealFoodWithDana you might like. In earlier episodes, she speaks specifically to W30 (she used to be a W30 coach) as it relates to dieting. Have you ever read the Intuitive Eating book?
  7. Krystle0806

    Breakfast - How Much is Too Much?

    Thank you for all your advice!! I really appreciate it. You're awesome. BTW love wild Zora meals, best backpacking breakfast and i love that the dinners have so much veggies. They've been such a treat backpacking.
  8. MadyVanilla

    Take Advantage

    A year ago, I was averaging less than 20,000 steps per week (yes, per week). I've been able to increase to the point where I've at least doubled that most weeks. I have a 7,000 step/day goal (there were many days in the the last year where I was only getting about 2,000, even pre-Covid) that I've increased gradually from 5,000 steps. A lot of these low-step days were due to significant knee and/or hip pain, but instead of trying to move some, I would stay as still as possible. I've been working on increasing my movement, and through the W30 my swelling, inflammation, and pain has decreased significantly. I think I'm ready to increase my daily step goal again, this time to 8,000. I've reset my Fitbit, so here we go! It will be tough to attain this today, given the monsoon going on outside. I did get out with the dog first thing this morning, between the bands of rain, but it was just a quick walk. Starting everyday with at least 1,000 steps (and usually more) has made it easier to attain my daily goal. It's been a pretty easy habit to develop, especially since my dog was quick to expect the morning walk. In the book Atomic Habits, the author talks about building a new habit into ones that already exist and using time cues - so I've built this morning walk into the time/habit of waking in the morning. Some mornings, I go out in my pajamas, some mornings I get fully dressed. I'm glad and hopeful to continue this new habit. The other thing the author says is that the mental grooves of bad habits remain intact, which is why it can be so easy to slip back into those old habits and so it's really important to maintain those hooks to the new habits. Knowing this is powerful. Day 35/60, Day 4 no nightshades Mood-7, Energy-6, Pain 0 Progress on July goals: 1) 20 minute yoga session yesterday 2) I've met the goal of 2 strength days this week. It's such a dreary, rainy day, I'm not really feeling like doing my pushups and leg exercises. M1: egg salad, black coffee M2: Chicken salad over romaine M3: Fish and sweet potato chips, steamed broccoli I didn't sleep great last night (big glass of iced tea before bed) and the dog had me up at 5:00 am. These types of days (tired, rainy) were often the kinds of days where I would lay on the couch and read all day and snack on chips, cookies, etc while napping off and on. Luckily, I have an appointment at 12:30, so I can't do that, but I can imagine laying around reading the rest of the morning. I'm not feeling an urge to snack, so that's positive. I think that this type of environment is just what Atomic Habits talks about when discussing habits occurring with environmental cues. But this is more about the physiological cues - I'm not feeling the desire to eat because my body is satisfied. So that's part of it, too - when my needs are met, I'm nourished, bad habits don't have a place to flourish. Just like the increasing movement - my body feels better, less achy and more energetic, and so I feel the need to move more. The trick is going to be maintaining what got me to feel better physiologically, those habits are the key. They are: meal planning - this is number 1, and one of the hardest for me to maintain away from W30. Even if I have a loose structure in my mind of what my meals will be, I'm good. But in the past, I often failed to make a plan. I need to set aside a specific time each week to review recipes, plan meals, and make my grocery list. During the pandemic, I've had so much more free time, that I'm able to do this when the mood strikes. I'll think over the next few days about what will make the most sense for me as far as best time for meal planning. meal preparation-this is a very close number 2, because I do very well when I can eat leftovers for breakfast and lunch. Meal prep usually doesn't take me long and I'm pretty good with multi-tasking (i.e. this week, I started the eggs to hard boil, then mixed up the sausage and started cooking on the stove, then made mayonnaise while those things cooked. I had everything cooked and cleaned up within 40 minutes.) Meal prep most often occurs when I'm already cooking a meal, so I probably don't need to develop a specific habit routine for this. walking-the wake-up and walk is good. My worry is managing inclement weather days. We've had two so far, but not so bad that we couldn't go out for at least a short walk. I can have a "walk anyway" mentality which I think will work better for me. Better to get up and head out the door, only to turn around at the end of the driveway. yoga-I'm in process of making a daily yoga practice. My time cue revolves around the time my husband gets home from work, but before dinner. This is working for now. Pre-covid, I often went to a yoga class right after work, so the time is right. Moving back out into the work world is going to be my biggest challenge with maintaining my healthy habits.
  9. Is there any guidance for daily Macronutrient ratio on W30? Currently I log on ‘MyFitnessPal’ and I have set daily targets as: Carbs 35% Protein 40% Fat 25%
  10. Glad for this ques. I just joined. I eat ‘Beyond Meat’ because it doesn’t contain Soy like ‘Impossible Burger’. Now that I read the veg Reset I’m considering organic, grass-fed beef. But the sources require subscription or volume purchases and I just can’t commit to that much animal protein.
  11. Edi

    New to WHOLE30

    I’m Edi and my friend Grace introduced me to W30. I started July 6 & as a vegetarian (sometimes pescatarian) it’s challenging when my protein sources mainly came from beans, legumes & plant based products with soy. I am considering re-visiting organic, grass-fed beef during this 40-dy program but most of the places are subscription or you need to buy in bulk. Trying to work it all out but excited about the possibilities.
  12. ChristyR

    July Whole30

    Day 4: Banana, coffee with nutpods Tuna w paleo mayo, olives, celery and a small apple Fruit cup: melon, grapes, raspberries 1 1/2 chicken sausage, 1/4 avocado, broccoli Cashews
  13. meli22

    Round 2

    Day 9 B = coffee w/ almond milk; egg salad (2 hardboiled eggs w/ mustard, pickled onion, sauerkraut); 1/4 avocado; peach S = bowl of cauliflower soup L = zucchini noodles w/ marinara sauce; sardines w/ olive oil, capers & pickled onion; cucumber & tomato slices S = iced coffee; peach D = zucchini noodles w/ marinara sauce, hardboiled egg & 1/4 avocado; green apple; trail mix S = cup of almond milk Most challenging day so far. Unsatisfied with my meals, craving sugar, hungry but not hungry... Almost 9pm and I haven't left the apartment yet (no exercise today but will try for a walk around the block before bedtime). Drinking coffee at 4pm was a terrible idea - hope I sleep tonight! Heaviest day of period = lethargic, bloated, and miserable Tomorrow is a new day!
  14. Yes, this is fine. Organic is not a requirement for whole30. The notice about being processed in a facility that also processes peanuts is for people who are so allergic to peanuts that even a tiny amount could cause issues.
  15. Hey, it’s my last day of Round 1, so tomorrow is Day 31 and beginning of Re-Intro... right? It went okay, as far as I can tell. Got through the 30 days without “cheating” or slip-ups, or resorting to SWYPO stuff. Still, kind of vaguely bummed out. I have read a lot of success stories by people, and I guess I was expecting more dramatic things to happen or change. I just went through the list of #NSV victories to check some off, only... there’s nothing I can check off. Not a thing on that whole list is anything I have observed in me. I haven’t rechecked my BP yet, though, so that might be one. It’s evening, so I did weigh out of curiosity and it shows a 4-pound loss since early June. I don’t feel bad, but I don’t feel amazing either. I feel basically the same as I did a month ago. What now?
  16. Yesterday
  17. Was wondering if Whole Foods brand, 365 Everyday Value, creamy almond butter is approved to eat it every now and then? It is not the organic one. And it is “produced in a facility that processes peanuts”. Thanks for any help/answers!
  18. kirbz

    Breakfast - How Much is Too Much?

    My first reaction is to tell you to trust your body to answer this question! I realize this is a departure from traditional diet culture where there's supposed to be a one-size-fits-all answer. What I love most about Whole30 is that it's a personal experiment. It acknowledges that everyone is different and tasks you to know your own body and figure it out for yourself. So, how does a meal that size make you feel? Does it keep you full for 4-5 hours between meals? Do you feel lethargic or overly full after a meal that size? Do you feel energized? If your body is having a good reaction, then it's a properly sized meal for you! That being said, I am also highly active with mountain biking, hiking, backpacking, and climbing and my breakfasts are often enormous. I'll sometimes eat a whole small sweet potato and a whole small russet potato mixed as a hash, with three eggs and two slices of bacon and a glass of orange juice on the side! And I feel great after eating it! I even tend to lose weight when doing Whole30. So yeah, use the Meal Template as a guide and trust your own body to tell you what is right and not right. You will have your own personal context that is not shared by anyone else here on the Forum so nobody can give you a better answer than you can!
  19. So far I have been enjoying whole30. I slipped up during the first week and had to reset my count, not realizing I had eaten dried plantains that had oils not approved (learning pains), and choose to eat a few bites of french fries off my boyfriends plate after we had gotten done with some intense backpacking. But overall I have been staying true. My question in the title refers to my breakfast which i didn't use to eat before but I realized that I love eating breakfast and enjoy making my scramble in the morning. This is what it typically consists of: 2 eggs loads of veggies (usually some kind of squash or sweet potato, kale, tomatoes, bellpeppers, artichoke hearts, or mushrooms) 4oz piece of lean meat, usually chicken, or salmon TBSP of coconut oil for the pan Often I add a small bowl of fruit, usually berries or right now watermelon It looks like a lot when I am done, but I can scarf every bite, gleefully. I do workout every day. Usually I do some type of Cardio or HIIT and I often work out twice a day (especially since that is about all I can do out of the house ATM). So I don't feel like I am overeating, but wanted to check with others out there and get some opinions. Would love to hear some thoughts or suggestions. Thanks!
  20. MadyVanilla

    Take Advantage

    Yesterday went as planned, including the bike ride and meal prep. I fell asleep pretty easily, but woke up with a stressful dream (people I know doing something completely surprising and unexpected, it was as if I'd had a revelation - then I couldn't go back to sleep because I was wondering whether or not I was missing something in this relationship...) Day 34/60 day 3 no nightshades Energy-8, Mood-8, Pain 0; 2 while walking. 24 minutes into my walk, my knee started hurting. This seems to be around the same time, whether I'm walking or doing C25K (which I haven't done in 2 weeks). When I injured my knee last August, I couldn't walk for 7 minutes before having so much pain I had to stop, so this is improvement. It's been a long, slow road. I'd just like to be able to walk normally without the pain! Ugh!! Progress on July goals: 1)an hour of yoga yesterday; 2)push-ups and modified lunges this morning. M1: Egg salad and homemade sausage. It's ok. Needs to be spicier, but I'm not eating red pepper right now... M2: Kalua pig and coleslaw M3: Leftover chicken and a salad Not sure what the day will bring - I"m off from work, supposed to be stormy this afternoon, though.
  21. meli22

    Round 2

    Day 8 B = coffee w/ almond milk; 2 sausages; cucumber slices, 1/4 avocado, sauerkraut L = cabbage-carrot slaw w/ olive oil, vinegar & mustard; seafood mix; cauliflower-dill soup; 2 plums D = 2 hardboiled eggs; baked yam; zucchini noodles w/ tomato sauce; a peach for dessert exercise = 60 mins walk
  22. meli22

    Round 2

    @MadyVanilla fizzy drinks always add a little something to the end of the meal
  23. ChristyR

    July Whole30

    I like the nutpods a lot! I've just been using the original flavor. I use them for cooking sometimes too. They are very nicely creamy. Day 3: Banana, coffee with nutpods RxBar Hamburger patty, 2 pickles, salad, no dressing Small apple Chopped veg & chicken in lettuce wraps, chicken broth on the side
  24. Last week
  25. MichaelM

    Plant Based Butter

    We used it to make a garlic butter to go over out streak the other night.
  26. SugarcubeOD

    Can I have D-Ribose>

    No it is not.
  27. ILikeNumbers

    My Whole 30 Log - June 2020

    How do you make your smoothies?
  28. ShannonM816

    Plant Based Butter

    These ingredients are technically all compliant. I'm not sure what you're planning to use this for, but for cooking with, regular olive oil, avocado oil, or coconut oil would probably work better.
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