TJHigh

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  1. Like
    TJHigh got a reaction from purplepadres in Tired of saying "moderation won't work for me"   
    I highly recommend Gretchen Rubin’s work about “the Four Tendencies,” which talks about exactly this issue, and I think it’s what Melissa based a lot of her observations on. Just like you said, it talks about how some people are “abstainers” and respond well to black and white rules, not squishy ideas like moderation.
    I’m reading her book Better than Before, and it goes into how people develop habits and how different personalities respond and stuff. I think you’d like it, and definitely bonus points if your roommate would read it too to know where you’re coming from!  Good luck!
  2. Like
    TJHigh reacted to ShannonM816 in Day 1 Reintroduction   
    There may be some people who don't react that way, I'm not sure. More important is, knowing that, you can decide whether or not it's worth it to you to have beans at different times. If you love chili with beans when it's cold and you're going to be snowed in for a few days, you may be fine with it. If you're going into a big presentation at work, or you're out on a hot date, or you're going to be stuck in a car or airplane for several hours with people you'd rather not subject to your gassiness, maybe it's not worth it. I guess the end goal would be to eat mindfully, knowing the ramifications of the choices you make and owning those choices. 
    Here's a brief summary of why legumes are left out of Whole30:  http://whole9life.com/2012/09/the-legume-manifesto/ 
  3. Like
    TJHigh reacted to ladyshanny in Day 22: Not feeling food "freedom"   
    Aw, dang, sorry you're feeling so frustrated.
    You're not missing the point but the point appears to be a bit obscured.
    Basically the goal is to do the Whole30 and then reintroductions to see how food affects you physically, mentally and emotionally. If you don't do that, it makes the rest of what I'm going to say harder/impossible.
    Once you have a good grasp on how food makes you feel, you get to decide what is and is not worth it for you on regular, occasional and rare occurrences. THEN, you make assessments in the moment of "Do I want this? Is it worth it?". Example, you get to the point where you know that the wheat in conventional pancakes doesn't bother you but butter and syrup are a dumpster fire for a couple days. You go out for breakfast to your favourite diner with some friends and you peruse the menu. "Hmmm....pancakes. Do I want them? Yep. Will they be worth it? Well....I have a big presentation at work tomorrow that I cannot mess up and I know that the butter/syrup combination fries my concentration for a couple days. Hmmm....OK, maybe an omelette this time." 
    OR
    ""Hmmm....pancakes. Do I want them? Yep. Will they be worth it? Yep, I have a day off tomorrow with no plans! Pancakes it is!"
    Do you see? Once you know how food affects you, you weigh the desire for it with the consequences of it. Sometimes the food will be worth it and sometimes it won't. Sometimes whatever it is messes with your stomach and it's just not worth it. Sometimes the cupcake or cookie doesn't fit your current goals and although you do want it, it's not worth it right now. Remember, we're not preaching to never have treats or sweets again - just to be honest with yourself around whether you want it enough to go drive to xyz and get it or you want it because it's just sitting there. Be honest around what the effects will be and if you want to take them on. You'll get it wrong, we all do, but then you learn and move forward. That is food freedom.
    PS - once you make the determination that you WANT the item and that the consequences are WORTH IT, there is no guilt....because you made an informed decision. The guilt comes, I believe, when we let food run us down. When we mow through a package of cookies while watching tv. That feels yucky because YOU didn't decide it. If you go through the "Do I want it, is it worth it" and you ask yourself after every cookie and the answer honestly keeps being yes and you eat 6 cookies, that's alright. Maybe the next day you'll look back and realize you made the wrong choice because of abc/xyz, but that's the learning experience again. No guilt, just knowledge. 
  4. Like
    TJHigh reacted to Fernsk in Legumes reintroduction   
    R1D31 from my Lenten Whole30 and I started the reintroduction with legumes:
    hummus included with breakfast... didn’t have any negative effects YES!  I miss hummus and chickpeas in general
    peanut butter (Kraft Crunchy my regular) included with lunch...  oh oh... within 30 minutes severe  diarrhoea, stomach cramps and a strange reaction (to me anyway) of intense muscle pain in my right upper shoulder radiating up into my neck to behind my ear.  Not pleasant definitely not worth it!
    peas included with dinner... within 30 minutes some stomach twinges, return of the shoulder/neck pain, a brief headache and 3 hours after eating, I was ravenous and started snacking without control!
    I have a couple of questions...
    1.  Is it possible to not have a reaction to a specific legume while having various levels of reactions to others?  
    After the reintroduction phase, I would definitely like to include chickpeas as a part of my weekly meals as a vegetarian alternative.
    2.  Would it be wise to do a redo reintroduction of plain peanuts to make sure it wasn’t the added ingredients that cause my reactions?
    i would do this as a slow roll following the fast track outline.
    3. Is the muscle pain reaction normal?
     
    Thanks for any insights 
  5. Like
    TJHigh got a reaction from Fernsk in What worked for me   
    Still here, and I’ve got even more tips as I approach the end of Reintroduction. Like before, I’m starting this post a little early since I still have a week to go, but I want to get some of this down.  
    7.  I’ll probably never do another Whole30 again.  Seems counterintuitive, right? After I posted about all the good stuff and what I’ve learned/how it helped. But that’s the thing, I think if you do it right- and that includes reintros- you don’t have to do it again.  As I mentioned, this was my third Whole 30 and the others I’d skimped on reintro and working on my FFF, but this time that was my ultimate goal.  The first thing I noticed on the Whole30 was that my Tigers Blood came quick. Like, within the first week. I’m pretty sure it’s because I’d started the “pre-Whole 30ing” and I shifted into fat adaption very quickly.  But this made me realize something important- in the future, I don’t have to do the full 30 days to get to the W30 benefits. Next time, when I need a reset, I know I can do a W7 or a W14 and that’ll likely be all I need.
    The most important thing now is to take everything I’ve learned during my W30 and make it part of my FFF so now I can practice that. I see people on the forums who are so thrilled and excited about how their W30 went that they start talking about/planning another W30 within days. That’s not the way to go for me. For me, success looks like never having to do a W30 again.  A good example why- I reintroduced legumes this week, and not only did I not have a bad reaction- I had a great reaction. I felt great for those three days- all the signs of Tigers Blood- high energy, great mood, no cravings.  I tend to think the legume category is a pretty healthy class of foods (as opposed to say, sugar, obv), so if I can add that food back in along with the associated variety of nutrients it brings, I want to do that. I don’t want to eliminate those anymore just for the sake of saying, “I’m doing a Whole 30” now that I know from my personal experiment that they work well for me.
    I’m sure I’ll have a few more observations as I finish up my last week plus (here comes dairy and gluten!), but that’s pretty much my big one- you need to do reintroduction right, but if you do, you should never have to do another W30 again (and for me, that’s success.)
  6. Like
    TJHigh got a reaction from Fernsk in What worked for me   
    2. Putting in effort to re-establish how to reward myself. Like a lot of people, a glass of wine after work seemed like a perfect reward, and for me, it reallllllllly was. Like, a made-it-through-the-day-deserve-a-reward kind of reward. So I def needed a replacement, and a good one. For me, it was a bath, almost every night. Sometimes as soon as I came home, sometimes right before bed.  Always with a candle, scented salts and a magazine. Not a utilitarian bath - a luxury. And I’d follow that with an indulgent skin care routine to further reenforce one of my best NSVs- my glowing skin.
    In addition to routine baths that replaced my routine wine, I added countless other rewards to celebrate just about any and every milestone. Finish the first week? New perfume. Make it through a tough day at work? Facial.  Weekend done with all of next week’s food prepped? New cookbook. I rewarded myself often in order to replace what used to be food rewards.  (Side note- I may need a budget W30 when this is done.)
  7. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    All done! I finished gluten yesterday!  But I definitely have a cold/sore throat! I am at a loss to figure out if it’s an actual bug or a gluten reaction!  I can’t believe the timing, ugh.  For now, I’m going to assume it was gluten, since I have read it can cause the symptoms I have- namely, scratchy throat and stuffy sinuses. I don’t have a fever, which would’ve indicated bug. 
    At any rate, I’m done!  I made it through the full 30 days and then an additional 45 days of testing. So I’ve been at this about 75 days, and I really think that’s what I needed for this to all start feeling normal, and habit-like (I’m now a believer in the thought that it takes 66 days to establish a habit). I also lost an additional 5 lbs for a total of 14. I’m actually below my goal weight. 
    I think I have the key to my FFF! With some ideas for what additional, smaller tests I think I may need to refine things.  Here are my dos and donts for myself that I’ve figured out:
    Do:
    1. Do eat breakfast everyday. For me, it starts my metabolism and keeps me fat adapted. It’s ok to have some coffee first (maybe a half cup), if I still eat within an hour of waking.  For me, this can be a slightly smaller meal than they recommend when talking “template.”
    2. Do a lot of meal prep on weekends, or on telework days. Having a complete meal, frozen for later, is a great safety net. And when batch cooking lunches for the week, freeze a serving our two so you can eventually mix and match.
    3. Do plan ahead. I have lists about generally what I plan to eat weeks in advance! It gets more refined as reality approaches, but it’s a good way to start thinking of new recipes and identify any challenges coming up.
    4. Do eat seasonal fruit, but only about a serving a day, and only with a meal.
    5. Do add legumes back in! They seem to fuel me very well and are good for my mood/energy. (NOT SOY)
    6. Do maybe add back in dairy. Still ask the question, “is it worth it,” even though the answer can be a pretty low bar.
    7. Do generally follow the template and pay attention to if you still feel fat adapted vs sugar adapted. For that, check: mood/energy/cravings.
    Don’t:
    1. Don’t snack, especially after dinner.  Not great for my metabolism/staying fat adapted.
    2. Don’t skip a planned run day. I read a great article this week about running being about as effective as medication in fighting depression, and for me, I believe it. I’ve come to view my runs as a prescription, not an optional, “should I today?” activity.
    3. Don’t drink more that 3x a week, or more than 2-3 glasses a night. Never drink the day before a tough run. I now get monster hangovers, so that’s a terrible added benefit of this detox.
    4. Don’t eat soy in large quantities. My reintro test indicated it probably triggers some depression in me. Unclear in what quantity, but early reports aren’t good (I had some flavored nuts this week that ended up having soy that corresponded to a low mood, even though it was a very small amount.)
    5. Don’t have non-gluten grains- corn and rice, had a subtler effect but still weren’t great.  Probably just not the best fuel for me, generally. Avoid if possible unless a special dish comes up.
    6. Don’t have gluten grain for now either. I’ll shake this cold and maybe try again in a few weeks.
    7. Don’t weigh every day! It was good info during this reintro test, but I don’t want to be a slave to the scale. Slowly phase out and replace with better evidence (clothes fit, energy, etc.)
    8. (This is non-W30), Don’t read the news obsessively when bored at work. It’s just a bummer.
    So that’s it! I think this is a good template for me going forward.
  8. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    Starting Day 2 of gluten reintro, and even though I’m barely awake, I’m noticing a significant symptom, I think. I’m all stuffed up this morning and puffy! It’s like night and day from last night when I went to bed. I suppose I may be getting sick from a bug, but in addition to the stuffy/puffiness, my joints (esp fingers) are stiff and painful.  I guess I’ll have to wait and see- the symptoms aren’t so bad that it would make me discontinue the experiment, so I’ll see how the day progresses.  I don’t have a hangover this morning, so I’m optimistic that today will be easier to judge overall reactions. No headache, but not quite sure about my mood yet (mostly I just don’t really want to go into work, but that could be attributable to, you know, work.) I’m going to be conscientious to keep everything else about my routine consistent- meaning I def have to go to the gym today and continue no snacking, to see how/if it effects my mood/energy. I certainly hope today is better in that respect!
  9. Like
    TJHigh got a reaction from ladyshanny in Here goes!   
    Today is gluten, my final reintro food!  I'm very excited to be so close to finally finishing!  I've had two days of W30 eating between dairy and gluten, with the exception of last night- when I had wine.  Regretting that decision now, for a few reasons- chief among them is the hangover I have today.  Which is bad enough, but it's also making it hard to judge the reintro process.  Ugh, lesson learned (not sure what good it'll do me since this is the end, oh well).
    So, while trying to control for the pre-existing symptoms (mostly headache/body aches and crappy mood), I didn't notice any immediate effects from my lunch -which was a big farro-based salad with roast chicken, sauteed onions, cherry tomatoes and arugula.  No bloating or anything.  But now, maybe 3+ hours after lunch, I'm feeling a bit nauseous.  And my mood has definitely NOT improved - I basically have the opposite of Tiger's Blood - I'm grumpy and unmotivated.  Unfortunately, I have no idea if it's the hangover or gluten.
    Oh well, the best thing I can do, I think, is to power on, have the same thing for dinner and just put myself to bed!  Things are always better in the morning, and I have two more days of reintro to see how things truly go (minus the hangover), so there's no real loss here, I suppose.
    But this is just a good lesson - there's no way to know if a reintro'd food affects you if you combine it with another off-plan food!
  10. Like
    TJHigh got a reaction from ladyshanny in Here goes!   
    Today is gluten, my final reintro food!  I'm very excited to be so close to finally finishing!  I've had two days of W30 eating between dairy and gluten, with the exception of last night- when I had wine.  Regretting that decision now, for a few reasons- chief among them is the hangover I have today.  Which is bad enough, but it's also making it hard to judge the reintro process.  Ugh, lesson learned (not sure what good it'll do me since this is the end, oh well).
    So, while trying to control for the pre-existing symptoms (mostly headache/body aches and crappy mood), I didn't notice any immediate effects from my lunch -which was a big farro-based salad with roast chicken, sauteed onions, cherry tomatoes and arugula.  No bloating or anything.  But now, maybe 3+ hours after lunch, I'm feeling a bit nauseous.  And my mood has definitely NOT improved - I basically have the opposite of Tiger's Blood - I'm grumpy and unmotivated.  Unfortunately, I have no idea if it's the hangover or gluten.
    Oh well, the best thing I can do, I think, is to power on, have the same thing for dinner and just put myself to bed!  Things are always better in the morning, and I have two more days of reintro to see how things truly go (minus the hangover), so there's no real loss here, I suppose.
    But this is just a good lesson - there's no way to know if a reintro'd food affects you if you combine it with another off-plan food!
  11. Like
    TJHigh reacted to Carlaccini in Brownies = Joy   
    Hi There,
    We help guide you to a decision but ultimately you are the only one who is able to answer this question.  
    So lets' fast forward to day 31 - have you decided to slow roll your reintros or do an actual introduction?  Personally I would recommend an actual one by one re-introduction before diving off a cliff into brownie land.
    Once you have figured out if you have reactions to things  ie: sugar, grains, dairy, and possibly soy (if you are using prepackaged brownie mix) then you are able to make an educated answer on if the brownie is worth it to you or not. 
    You could come to the conclusion that it is - great then you get to choose how often you choose to eat brownies. There is no judgement on how many times a week.  You get to choose if it is worth it once a week or once a month, or perhaps once every 6 months.  Completely up to you.
    You could come to the conclusion  that your old brownie batter is not worth it - but you would still like to enjoy the experience of eating a brownie let's find a new recipe based on my new requirements.
    The beauty about the whole 30 it puts you in the drivers seat. You get to make the decision based on your reaction.
  12. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    Alright, all done with dairy- and it was a success!  I don't think I had any negative reactions.  Good mood/energy/no cravings for both days, and now this morning (back to W30), I continue to feel great.  The one little thing is that I didn't sleep great last night - it almost felt like one of the first few nights of sleep when I start a Whole 30 (in the past I've felt restless with aches and general twitchiness in my limbs).  But I was able to fall back asleep after waking once, and then generally had a good night's sleep.  I woke without my alarm in spite of the time change (as a matter of fact, I haven't noticed the time change at. all. this year.  I wonder if that counts as a NSV?)
    So I'll definitely count dairy as back in, which is very nice, especially for dining out.  Other than that, I'd have to think pretty hard about how else dairy fits into my cooking.  For me, ghee is a fine sub for butter, so for everyday cooking, I don't have it very regularly, other than maybe soft cheeses as a garnish to salads?  One area where I know it comes back is paired with gluten - most typically butter on bread or parmesan on pasta.  So I really need to complete the gluten reintro to know if that's even a possibility.  After that, I'll likely do a test of gluten + dairy (assuming no probs with gluten, of course.)
    Now it's back to W30 for a few days, then my last big test!  I have less than a week to go and then I'll have fully completed a W30 and a very extensive reintroduction process!  I'm cautiously optimistic that this is going to be the start of long lasting FFF for me!
  13. Like
    TJHigh reacted to AWildfox in An Amazing Experience   
    I began my first round of Whole30 ever on February 15th - yes, the day after Valentine's Day (which means all the Valentine's candy and chocolate my students got me was donated to my boyfriend's work- hey at least someone enjoyed it)!  A little bit about me...I've always been pretty healthy.  I worked out pretty regularly, and was "fit" by most peoples standards, but I still wasn't feeling great.  Physically and mentally I constantly felt bogged down - was it because of work? life's stressors? what I was eating?  I didn't know, but I did know that something needed to change.  So, I made the commitment to complete Whole30 after reading about other people's positive experiences. 
    I have an abnormally large sweet tooth, so my sugar consumption was through the roof.  That "sugar dragon" they talk about - it's a real thing and it dictated way too much of what I ate and how I rewarded myself.  So with that being said, I knew what my biggest challenge was going to be - cutting out the sweets!  Still, I knew going in, it was only 30 days which in the span of a lifetime is nothing.  And so I began my journey...
    At the start, I bought the "Whole30 Day by Day" book (which I totally recommend).  This book really helped hold me accountable of what I was eating, allowed me to reflect on the day, and how I felt and gave some excellent tips and what to expect.  To set myself up for success, I cleared the house of all junk food, and looked up lots of healthy and appealing recipes.   
    Here are some of the things I experienced along the way:  I must say that I fortunately did not experience many of the common symptoms (headaches, less sleep, backups, bloat).  On days 7-9, I admit I was SUPER cranky and all I wanted was cake (those were honestly the only days I really had serious cravings), but I pressed forward and come day 10 I was back in the swing of things.  I spent A LOT of time finding good recipes, at the grocery store reading labels and cooking, but I realized how much it was all worth it.  The positive changes I have been experiencing are truly life changing.  Prior to Whole30 I wasn't working out, now I get up at 5:45 everyday before work to go to the gym and I also try and go after work to finish my day strong - my energy levels are AMAZING!  My body is so much more fit and I just feel healthy.  My hair feels fuller and less oily, I'm not bloated, my skin is clear, and I sleep well and don't crash during the day.  I don't feel urges to eat cake and can actually walk right past it without feeling any remorse.  I've learned that others try to influence what you eat - people will literally feel bad that you can't have sweets or alcohol, but I remind them that it is a choice and how I feel great.  I've never once deprived myself of food or calorie counted, I just eat until I am satisfied.  I am on Day 27 now, and although I plan to start incorporating "off limits" foods to my diet post Whole30, I actually feel like I am in control.  I know what to do if I start to feel crumby again,  and plan to keep Whole30 as a lifestyle choice.  I can honestly say I have a changed mindset and I have that TIGER BLOOD!
    As for saying, "Good Luck" to those trying - for me it isn't about luck.  It is about having a focus, goal, determination, motivation and drive to complete something I set out to do...so I won't say good luck...Instead, I will give you my advice: You are in control of your body, nobody else is - push yourself, try new things, believe in yourself, you can do it!  If you want to change, make changes and be the person you want to be!  To follow me on instagram and see my progress, follow me at: awildfoxontherun215
     
  14. Like
    TJHigh reacted to Jessicap in Lump in Throat   
    Hi Jumanjo69-
    I'm on day 9. Around day 4 or so I started getting similar sensation. Felt like small lumps (like small pieces of food I needed to swallow).  I did some searches and finally searched "detox side effects" and when i saw swollen lymph nodes (took me back to my childhood of allergy to fresh cut grass - I would tell my mom that it felt like something was stuck in my throat - ie my lymph nodes were swollen) I finally realize that is why my throat feels weird. According to this website (https://omdetox.com/8-detox-symptoms/) sounds like a normal side effect. In fact a good sign that your detox is working. My diet was very sugar heavy and I quit cold turkey.  Last night (day 8) I noticed pain around my jaw line to which is exactly where lymph nodes are located (amoung other locations ie armpit abdomen groin etc).  This morning i (finally) woke up without that sensation. So hopefully you and your boyfriend can relax a bit.  Sounds like your bodies are doing exactly what they should be. Keep it up☺ I feel like ive comfortably crossed over to coffee with no sugar.  A BIG step for me. Haha. 
     
  15. Like
    TJHigh reacted to SugarcubeOD in Natural Flavors added to food?   
    The program is not going to change whether or not we allow natural flavors into products, even on the W30 approved program.  Like others have said, you're welcome to leave natural flavors out for your program or your entire life, that's totally fine.
    Your insinuating that people aren't learning for themselves and the constant use of 'should' may be what is getting people's hackles up. You're absolutely correct in that the 'natural flavors' umbrella can be suspect but you would also find with some research that some 'natural flavors' like in RX Bars for instance are essential oils but they're, by law, not allowed to refer to them as such. 
    Your concern does not go unnoticed, nor does the concern of others that have come before you suggesting we outlaw coffee or green tea etc... you're welcome to not eat or drink products with natural flavors.  Just know that the program's allowance of natural flavors has been well thought out and researched as opposed to the founders just letting the natural flavors in becuase they didn't know any better.
    Happy Whole30-ing to you.
  16. Like
    TJHigh reacted to lwolford in What worked for me   
    Hi! This is so cool to read, as I am on Day 5 of my first W30! I have always eaten pretty close to the guidelines, so it hasn't felt incredibly hard for me to transition. I adore condiments and chocolate, so I admit I've been missing those, but know the greater goal is more impt than a dessert
     
    Thank you so much for posting such detailed insights! Really helps with navigating this plan and I'll continue to come back to your post throughout my W30. Let me know how the full reintro goes!
  17. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    Alright, all done with dairy- and it was a success!  I don't think I had any negative reactions.  Good mood/energy/no cravings for both days, and now this morning (back to W30), I continue to feel great.  The one little thing is that I didn't sleep great last night - it almost felt like one of the first few nights of sleep when I start a Whole 30 (in the past I've felt restless with aches and general twitchiness in my limbs).  But I was able to fall back asleep after waking once, and then generally had a good night's sleep.  I woke without my alarm in spite of the time change (as a matter of fact, I haven't noticed the time change at. all. this year.  I wonder if that counts as a NSV?)
    So I'll definitely count dairy as back in, which is very nice, especially for dining out.  Other than that, I'd have to think pretty hard about how else dairy fits into my cooking.  For me, ghee is a fine sub for butter, so for everyday cooking, I don't have it very regularly, other than maybe soft cheeses as a garnish to salads?  One area where I know it comes back is paired with gluten - most typically butter on bread or parmesan on pasta.  So I really need to complete the gluten reintro to know if that's even a possibility.  After that, I'll likely do a test of gluten + dairy (assuming no probs with gluten, of course.)
    Now it's back to W30 for a few days, then my last big test!  I have less than a week to go and then I'll have fully completed a W30 and a very extensive reintroduction process!  I'm cautiously optimistic that this is going to be the start of long lasting FFF for me!
  18. Like
    TJHigh reacted to laura_juggles in Natural Flavors added to food?   
    @AAC5453 I've copied and pasted this from the FDA website:
    How can I know if there is MSG in my food?
    FDA requires that foods containing added MSG list it in the ingredient panel on the packaging as monosodium glutamate. However, MSG occurs naturally in ingredients such as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate, as well as in tomatoes and cheeses. While FDA requires that these products be listed on the ingredient panel, the agency does not require the label to also specify that they naturally contain MSG. However, foods with any ingredient that naturally contains MSG cannot claim “No MSG” or “No added MSG” on their packaging. MSG also cannot be listed as “spices and flavoring.”
     
    If you're going to call someone out, maybe get your information from the source of the regulation rather than a propaganda website like "truth in labeling". We already recommend that people not consume products with the list I made bold above because of the naturally occurring MSG. However, just as fruits and veggies are allowed despite their naturally occurring sugar and even tomatoes with their naturally occurring MSG, no one is going to show up at someone's house and kick them out of the Whole30 for using a beef broth with yeast extract in it. 

    We can encourage people to make better choices and look for items that don't contain added flavorings or preservatives, but if that cup of coconut-flavored coffee with "natural flavorings" makes someone a little happier when they're having a tough day or a can of LaCroix with its "natural flavorings" helps someone kick a 4-Diet-Coke-a-day habit, it's not a bad thing. It's better for us to cheer someone on for their small steps of progress than to tell them "oh well, you made soup with broth containing yeast extract and that's mucked it all up too bad you're not trying hard enough."
  19. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    Finishing up my back-to-W30 eating before I move on to dairy tomorrow.  This week has been really great- a nice glimpse of what FFF can/will look like. Legumes went great, so I’ve pretty much had Tigers Blood all week. It’s funny, after reading It Starts with Food over again before started this W30, I’ve been able to focus much more on the idea of being “fat adapted,” and how important it is. I do think it’s the key to the hormone balance that really drives a lot of the “Tigers Blood” feeling, so I really try to think about whether or not I’m still in that zone. For me, the markers are high energy and mood (especially in the morning- if I’m in a good mood in the morning, it’s generally going to be a good day), and the ability to go 4-5 hours between meals without snacking.  Another important symptom (for me), is weight loss or maintenance. The days I feel I’ve shifted away from fat adaption, I’ve generally seen a corresponding blip in the scale.
    So, I’ve got a little more than a week to go, with two big items to reintroduce- gluten and dairy. But as has been typical for me, I’m starting to plan what happens next a liiiiiitle early (I love a good plan).  I’m going to focus on Maintenance/FFF.  For the most part, I hope this will just be an overall consciousness of a feeling of well-being (again, checking in on that fat adaption,) but I do have a few small “reintroductionish” tests I want to revisit.  Here they are:
    1. I’ve gone over a month and I haven’t had any true, straight sugar.  I’ve had added sugar via cooking, and I have fruit with meals, but I haven’t had a true dessert like chocolate since I started my Jan Whole 30 (which is pretty cool, now that I think of it.) I’d like to add in an occasional good chocolate and see how that goes. Very small, and very good chocolate. I plan to have it like I do with fruit- very occasionally, usually only at lunch. I’m going to make an effort to NOT have it if I feel myself craving it.  Generally, I’d like to check what that does to the checklist most important to me- energy/mood/cravings.  
    2.  I’d like to redo my non-gluten grain reintro, specifically rice, to double check what I suspected about it giving me heartburn/acidic stomach.  For reintro, I only had rice for one meal, so I’d like to do a longer test.  Honestly, this is probably also about my desire to cook up some paella, but that’s ok with me!  For this test, I’ll be careful to eat strictly W30 for several days leading up to the test (so, no legumes for example, even though these will be part of my FFF overall).
    3.  Soy was awful, and I’ll continue to be careful about ever having a large hit of it. But I would like to see if a small amount has the same reaction, that way if I ever accidentally have some (say if a restaurant uses soybean oil), I’ll be equipped to recognize a more subtle reaction.  This will also tell me how careful I have to be about quizzing places about their cooking methods with respect to soy.  At this point, I’m not sure if I’ll do that at home with a non gluten soy sauce, or try to actively seek out a restaurant that cooks with soybean oil.
    4.  During reintros, I weighed in every day, and it told me some interesting information, and I felt like it was a useful way (for me) to track trends that related to fat adaption.  But I do NOT want to continue to weigh every day (but I DO want to maintain my weight).  I’m going to start with a smaller shift and move to just weighing on Monday and Friday mornings.  That’ll tell me how weekend eating went and work week.  And it seems like a nice, gradual phase out of the everyday habit.  Eventually, I’d like to go to once a week, and maybe someday, not at all.  But to be honest, I don’t trust myself enough to give it up entirely. So for now, the phase out is a start.
  20. Like
    TJHigh got a reaction from Fernsk in Here goes!   
    Alright! All done with legume reintro and I’m very excited to say it went great! I’ve felt exceptionally well these last two plus days. I’ve had several white-bean heavy meals and for the last few days I’ve been in a great mood and had plenty of energy. Weight loss has continued, so that with the continued high energy throughout the day (minus any cravings) tells me legumes don’t take me out of fat adaption, so that’s great.  I’ll add them back in unless or until I come across additional evidence that they cause a problem.
    Next up, a few days of W30 eating, then dairy. It didn’t seem to cause me a problem last time, so it’ll be interesting to see if that remains to be true.  I’ll be trying out a homemade cream of mushroom soup and a zucchini lasagna with ricotta and parm.  Looking to only do two days of testing this weekend, so I can get to gluten next week and finish up!
  21. Like
    TJHigh reacted to Newsland33 in Achieving is believing   
    I have never been one to flirt with 'fads.' I'm also the farthest thing from a habit-forming person you will meet, for good and bad.
    That's why when a good friend introduced me to Whole 30 six weeks ago, I was hesitant. Not another wacky diet plan that promised results that never materialized, or if they did promised to make me miserable in the process.
    Still, I knew changes were necessary. I have fought weight issues and joint pain much of my adult life. Last year was going to be the year I got serious, so I committed to losing 50 pounds over the course of a 12-month period. I lost two.
    Worse yet, I just felt awful. Back, hip, shoulder, feet. Some days it felt like every major joint in my body belonged to someone 25 years older than a man in his early 50s. As a result, my energy level wasn't where it needed to be for someone with a relatively demanding job, and I couldn't remember the last time I had back-to-back good nights of sleep.
    So, when my friend said she had lost 13 pounds on Whole 30 and that her joint pain had all but disappeared, I was skeptical but decided to take a look. After all, what could it hurt?
    The concept was familiar, if a bit extreme-sounding to a guy who had consumed a half-dozen Diet Cokes a day for decades, and who enjoyed milk and cheese more than most anything else in life. Still, one concept resonated with my desire to think we all have some degree of control over our lives: 30 days of focusing on healthy, whole foods shouldn't be hard. It was a matter of how badly I wanted to force some discipline on myself.
    Or put another way, how badly did I want to try something that could help me feel better and gain greater control over my health?
    Thirty-four days later (I've extended my schedule by a week as I plan for reintroduction) I can say this is one of the smartest decisions I've ever made - and one of the most unexpectedly pleasant surprises I have ever encountered.
    The highlights: I am nearly 20 pounds lighter than when I started. My blood pressure has dropped 20 points. According to my Fitbit sleep analyzer, my resting heartbeat has fallen from 77 to 65. I'm routinely sleeping better than I have in years and my aching joints have stopped barking at me (I've not taken an anti-inflammatory in a month).
    Beyond that, my energy is up and I am more efficient and focused at work. I've begun working out regularly and can see a day when I lose the "big number" of pounds I have been dreaming about and create the healthy lifestyle that has largely eluded me for many years. I have developed new eating habits and a healthy appreciation for what it means to fill my tank with quality fuel.
    It wasn't always easy, especially the first two weeks. And, I'll admit to being bored to tears with water at times. It also wasn't as hard as I thought.
    Once I started seeing results and fell into a routine, I stopped obsessing about what I wasn't eating and enjoyed the many delicious foods I was eating. It also became clear that I wanted the good results to continue more than I wanted that Diet Coke or cheese and crackers.
    As I stare reintroduction in the face, I'll admit to a bit of trepidation. I don't want to fall off the wagon and go back to feeling the way I did pre-Whole 30. I also realize that I have a lot more work to do to get to my ultimate "fighting weight" and to reach my health goals.
    Still, I'm choosing to trust the process and to view reintroduction as the next necessary step in providing me the knowledge base I need to truly control my food choices. I know that eliminating dairy, grains, legumes, alcohol and sugar lad to dramatic gains in health and energy; now I need to know which doors lead me down a dark alley and which will help lead me toward the light (I'm really hoping dairy is one of the good guys).
    The learning process has been an unexpected benefit of my Whole 30 journey, and I'm excited about the next stage. And the one after that.
    For now, though, I felt the need to share my story as way of saying thanks. To my friend who cared enough to gently persuade me to give this a try. To my wife who has been uber supportive throughout this (although she didn't join me on Whole 30 her eating habits have changed noticeably as well). And to the entire Whole 30 community for providing the tools and support to make this possible.
    With appreciation and excitement about what comes next,
     
    - ML
  22. Like
    TJHigh got a reaction from purplepadres in Tired of saying "moderation won't work for me"   
    I highly recommend Gretchen Rubin’s work about “the Four Tendencies,” which talks about exactly this issue, and I think it’s what Melissa based a lot of her observations on. Just like you said, it talks about how some people are “abstainers” and respond well to black and white rules, not squishy ideas like moderation.
    I’m reading her book Better than Before, and it goes into how people develop habits and how different personalities respond and stuff. I think you’d like it, and definitely bonus points if your roommate would read it too to know where you’re coming from!  Good luck!
  23. Thanks
    TJHigh got a reaction from Babsie95 in Meal Delivery? Cooked-Concerns   
    @Babsie95 good questions.  I was concerned about that too, but I found the portions to be perfect, although I’m not a big eater.  But when I emptied the package onto one of my regular-size plate, it more than filled it up- lots of protein and veggies.  I will say I think only two of the eight dishes had starchy veggies, so if you regularly want that, you would have to supplement.
  24. Thanks
    TJHigh got a reaction from wag_2013 in Here goes!   
    Officially half way through Reintros!  Pretty cool.  Finished steps 1-4 and I'm on Day 53 (total W30 + reintro days), so I'm fast approaching my Day 66 (which seems like an arbitrary number, but they say that's how long a habit takes, so what the heck).  I think my reintro schedule is something like 77 days total though.
    I thought it'd be a good time to write down some observations about what I've learned so far - that way I can have some reminders/notes about what my food freedom will look like.
    1.  Wine (the drinking kind, not the cooking kind):  My reaction around wine is definitely a flare up of my rosacea (or as my husband calls it, "wine-face.")  Here I seem to have found a pretty good balance and I know my limits.  No more than two glasses a night, and never two days in a row.  I can get away with drinking 3x a week, if properly spaced, but ideally, only 2x is best.
    In addition to rosacea, the other potential effect of drinking is to weaken my willpower and/or crave certain foods- particularly salty olives or jamon.  Jamon is particularly a problem because it just pairs so darn well with wine!  Again, limiting to two glasses seems to keep a lid on the cravings associated with wine.
    2.  Cooking wine:  No ill effects whatsoever, even when eating meal after meal (4 days in a row) with added wine.  Whatever it is about wine that affects me likely burns off in the cooking process.
    3.  Added sugar:   The reaction here was fairly slight, but I believe it made my joints stiff, slightly swollen, and slightly painful (probably a sign that too much, even if it's not "straight sugar" in the form of candy or whatever, does cause inflammation.)  It did not, however, awaken my sugar dragon.  For my reintro, I really ate A LOT of added sugar for quite a few days in a row, and some of the food just tasted too sweet and heavy.  Added sugar can be back in, but best to have it judiciously.
    4.  Non-gluten grains:  I tested rice and corn with no immediately noticeable effects.  However, upon reflection, I think that my days of eating non-gluten grains effected my energy slightly, and cumulatively made my mood worse.   It also caused a slight blip in weight.  I likely won't add these back in as a staple, and will only save them for a truly "worth it" dish like a special paella or risotto.  For corn, I'd like to try whole kernel corn again as part of a larger/mostly W30 dish.  
    5.  Slow-roll/FFF:  As mentioned, in Vegas I had a few things that likely contained off-plan ingredients like dairy and soy, but I had NO ill effects.  My energy levels were great and I actually had some of my best runs.  I wasn't hungry between meals and easily stayed satisfied without cravings.  Once returning now to a Whole7, I feel better than ever.  My energy is still up and I'm still having great runs (I woke up naturally at 4:30 am today and asked my husband if he wanted to go to the gym.  That has never happened, ever.)  I'm looking forward to the remainder of the Whole7 (partly because I've splurged for meal delivery which lightens the cooking load), and then I'm ready, hopefully back to a clean slate, to finish reintros!
    One thing I'm a little nervous about- I've obviously had a plan through my W30 and even now through my Reintro.  I have to start thinking about what eating will look like as I become more intuitive and less, well, crazy.  For now this works, and is kinda fun (mainly because I'm so proud that this time after Whole 30 I didn't just immediately revert back), but I have to get a sustainable FFF that does not involve the food for every week of my life laid out lol.  I guess that's next!
  25. Thanks
    TJHigh got a reaction from CMB227 in Sphaghetti Squash Comfort Food? Who Knew?   
    My husband likes it too!  Which was a big shock to me when I thought I had to make him "normal" pasta when I wanted it to go with compliant bolognese sauce (he loves that too!)
    I hear you about cutting it in half- it can be a harrowing experience!  I read a tip once about actually cutting it with a pairing knife, which really worked for me.  It's slower going but you have a lot more control so less danger.  Also, if you have an Instant Pot, or other pressure cooker, that can make short work of cooking it (although sounds like the microwave was a good option.)