coachmandiep

Whole30 Certified Coach
  • Content Count

    28
  • Joined

  • Last visited


Reputation Activity

  1. Thanks
    coachmandiep got a reaction from Marienoel in Starting July 1 - Anyone want to join me?   
    Are you following the meal template?  I have found that many of my clients are nervous about adding fat to their plates.  Adding fat will keep you satisfied in between meals.  It is also ok to have a mini-meal if you need to.  Although we ultimately want to get away from snacking, having a little something that includes protein, fat, and preferably a veggie is ok, especially while you are figuring out the template.  I like to eat a Chomps or EPIC bar, macadamia nuts, and a raw veggie for a mini meal if I need one.
    Here is a link to the meal template https://whole30.com/downloads/whole30-meal-planning.pdf
    Good luck!
  2. Like
    coachmandiep got a reaction from Sarah_MT in Starting July 8th and Preparing for All the Suck   
    @kristilarson I agree with letting the counting apps go for now.  I know this is very difficult to do and possibly even scary.  Prior to Whole30, I relied daily on either counting "points" or logging my meals in MyFitnessPal.  It was hard to give up and trust that I could learn to listen to my body.  The truth is: there is no one-size-fits-all when it comes to nutrition.  We all have different needs and they change depending on the state of our health and age.  
    I encourage you to focus solely on the meal template and making sure you stay compliant for your 30 days.  That is more than enough to think about for now!  I know that most people want to lose some weight in this process, but that is not the focus here.  What good is it to lose a few pounds if you have not learned anything about your habits or relationship with food?  By focusing on how your body feels when you eat a certain way and learning to view food solely as fuel that helps you to live a better life (or not), you will be empowered to make choices that work for you.  You will become healthier, happier, and more confident.  The "icing on the cake", so to speak, is that a healthier body tends to drop excess weight.  If that doesn't happen, I have found that there is still some healing to be done, or there are unrealistic expectations.  Either way, these are things to look at down the road.  
    For now, follow the template to the best of your ability.  It includes everything you need to set you up for a successful reset.  I am so excited for what you will learn on your journey!  You can do it!
  3. Like
    coachmandiep reacted to SchrodingersCat in SchrodingersCat's Round 2 diary - starting 12 May 2019   
    OK, prep changed shape, I have prosciutto, egg, mushroom and capsicum bites for breakfast, and a beef and vegetable 'stoup' on cauli rice for lunches.
    Also prepped cheddar bay crust breakfast muffins and roast beef with salads for the hubster for lunches. 
    Threw out and/or finished a few non-compliant things today, but mini-round on track to start tomorrow. 
  4. Like
    coachmandiep got a reaction from Jihanna in Allison's Whole 30 Log   
    I hear ya, I am the same way.  I also come from a background of serial dieting.  I am still a work in progress, but what I have found is that I needed to change my mindset.  When I feel that I made a poor decision I do a quick analysis of why it happened.  Was I not prepared (no plan)?  Was I stressed, sad, angry, tired or happy and wanting to celebrate?  Did my day go differently than planned?  Did I keep eating something that wasn't "worth it"?  Once I figure out why I made the decision, I can think through what I will do differently next time. 
    I have become better at meal planning and sticking with my plan, not soothing myself or celebrating with food, keeping emergency food on hand, and stopping if the first bite isn't "worth it".  I am the first to admit that there are times that I still make a decision that bites me in the bum, but I now look at it as information.  I have come a long way since my dieting days and am in a much happier place.  I know you can change your mindset as well.  Gather your Food Freedom information, (this phase is ongoing), and create an action plan based on your "data".  As you change your mindset and your habits, your confidence will grow.  You've got it!
     
  5. Like
    coachmandiep reacted to masonjar87 in Starting July 8th and Preparing for All the Suck   
    The sun is shining this Saturday morning and helping me feel excited to prepare for Week 2! 
    We can do this, folks!

  6. Like
    coachmandiep reacted to Jihanna in Whole 30 (July 2)   
    I agree with this 100%, especially when cooking for more than just yourself.
    -----
    Here's how mine works:
    Kroger is typically on the weekend. I order online and schedule pick-up for sometime Friday through Sunday.
    Sprouts (if I'm going) depends on the sales. Wednesday is the best day overall, because their ads start and end on Wednesday (so it overlaps and you get the best price between the two weeks' sales on that one day). They also have $5 sushi on Wednesdays, which makes my husband happy. If there's a great weekend-only sale, it might warrant a weekend trip, too.
    (Aldi and LIDL I don't "write in" on my shopping plan. If I'm going, I'll go based solely on the ad and my overall schedule.)
    My mom stops by a local produce market most days during the week (M-F) also, to see what's in the bargain bin... which means random stuff is making its way home throughout the week.

    Working from that schedule, I make my meal plan run from Sunday to Saturday. I write in the full week's plan for meats and starchy veggies, and through about Tuesday for other produce. Most of that will be purchased at Kroger. Produce for Wednesday-forward is based on Sprouts' sales (or what I get from Aldi or LIDL), or left blank so I can use whatever comes home from the market.
  7. Like
    coachmandiep got a reaction from Emma in Whole 30 (July 2)   
    I think you will find the menu planning worth the effort.  I do mine for 4 days at a time, (you choose how often you do it based on your schedule), as I base it on when I can grocery shop.  I find that menu planning and then list-making really keeps my grocery bill down.  If I have a list, then I will stick to it.
    As for the camping trip (fun!), Here is a link to an article that may be helpful.  I love doing "foil meals" in this situation as they are easy.  You can use any kind of meat or fish and any vegetable.  I hope it is helpful!
    https://whole30.com/2018/06/in-the-wild-2/
  8. Like
    coachmandiep reacted to Jihanna in Stomach pains   
    A few things stick out to me, when looking at what you ate...
    1 - like @ebutz27 said, you do have a fair amount of nightshades included in your meals there, so a sensitivity to those could definitely be causing problems, especially if you're eating more of them now than you did prior to starting your round.
    2 - again, as she noted, since you ate the same thing for lunch both days it's possible that there's an ingredient in that (or a combo of them) that isn't agreeing with your system. My mom can't handle Cumin, for example, it causes massive distress to her system... which means I make all of my chili powder and other spice blends from scratch, so I can skip the cumin entirely for everything she'll eat. I also skip Rosemary (my husband doesn't like it) and drastically reduce Oregano (I was allergic as a kid and we're still testing how much I can manage).
    3 - apples, maybe? If you weren't eating as much apple previously and now are, it might be that you're experiencing bloating because the apples are fermented in your gut. I have to be careful of how much apple I eat, for that reason.
    Of course, it might not be strictly food-related, but that's definitely one of the easiest things to look at first  I hope you're able to figure it out, and would definitely suggest maybe taking a nightshade-free day (or two) where apples are also out of the picture, just to see if you avoid those pains and can maybe start narrowing down whether or not it is a food sensitivity causing the problem.
  9. Like
    coachmandiep reacted to ebutz27 in Stomach pains   
    First of all, congratulations on 18 days of Whole30!  I'm sorry you're experiencing these stomach pains.  Nothing immediately sticks out at me as problematic - like an over abundance of nuts.  However, I do have 2 thoughts.  You have a fair share of nightshades listed in your meals for both days - potatoes, bell peppers, pico ingredients.  Some people can be very sensitive to them, especially in larger quantities.  Second, did you eat the same leftover lunch each day you felt the pains?  Could it be possible that this specific meal isn't agreeing with you for some reason?  I'd suggest trying to back off on nightshades for a couple of days and see if you still are having the stomach pains.
    I'd also say try to add some more fat to some of your meals - ghee on your potato, some olives on the side, nut butter with your apple at lunch, etc.
    On a personal side note: my body does not like avocado.  I get really sick - stomach pains and even vomiting - after eating them.  I have always just thought I had a sensitivity and it sounds like maybe you have the same experience.   
  10. Like
    coachmandiep reacted to Jihanna in Started 1st day today!   
    Holy guacamole! I honestly can't imagine spending that much on a week of groceries... for my 7-person household (4-5 adult-sized mouths at any given time), a typical week comes in around $150, not including non-food items. I cook one family meal each day (5-6 days per week), and anyone who doesn't want that can grab something different (two of my kids usually eat little - or nothing - of what I cook). I keep a variety of foods on hand for everyone to have their own breakfasts, lunches, and snacks.
    The important part here is that I don't follow someone else's meal plan -- I write my own. I check online ads for stores I'm willing to shop, and make a list of what I'm most likely to want (or what the family would enjoy) with pricing. Based on what's actually on sale, I'll work up a custom meal plan each week, pulling from recipes I've used before or "new" stuff I want to try out. Then, I use the meal plan and recipe reference to make my shopping list, separated by store so I can get the best possible value for our money.
    I make my own mayo as well as most of my own dressings, dips, sauces, etc. I'll use store-bought condiments that are inexpensive, but I don't bother with the pricey ones no matter how good everyone says they taste. If I can't find it cheap or make it myself, I'll do without.
    Kroger's where most of my shopping is done, using ClickList -- I order online and pay $5 to have an employee go collect everything and bring it out to my car, allowing me to avoid walking the store and potentially spending more money than I should on stuff we really don't need. We use digital coupons and paper ones, nearly always reducing the overall bill by more than the service fee, and I get FuelPoints. It works for us.
    Sprouts is my favorite for produce in general, and they often have great deals on fresh meat, too. I get my coco-aminos and daikon radish there, as well as a few other things that I can't find at my other local stores.
    Aldi and LIDL are my backups. I don't go to either one often, but will go if they've got enough on sale to warrant a visit. Aldi is close enough to my house that it doesn't take a lot to warrant the trip, especially when they drop the price on the 3-pack multi-colored bell peppers.
    I also really like our local butcher, which has some pretty good sales at times. Unfortunately, I don't often have the funds available to run there since the better prices are on the larger packages of meat.
    Ground beef is the majority of our protein, but I'm always on the lookout for good deals on chicken. Roasts have to be on a really good sale for me to bother with them, because I'm generally cooking on the 8-portion level for the sake of having at least a little left over.
    ...I'm noticing how long this post is, despite attempts to shorten it, so I'm going to stop now...  
  11. Like
    coachmandiep reacted to ebutz27 in Started 1st day today!   
    While meal plans are great, you may find you don't need as much variety or the shear amount of food that is offered there.  The message her: simplify.  Personally, I find (and recommend) that making double batches of favorites and cost effective recipes are helpful.  I plan the same 1-2 breakfasts (think a frittata) and lunches all week which cuts down on the number of different ingredients I need to buy.  I also started doing about half of my shopping at Aldi which is saving my family of 5 an average of $40 per week.  Picking vegetables and fruits that are in season (summer is a great time to Whole30!) is a plus.  If you bought condiments that can be made at home, this can save money - making your own mayo is so easy and can save you a lot of money.  As you navigate this week - pay attention to how much food you are really eating vs. wasting.  What meals could you simplify?  Melissa is famous for her ground beef with "stuff."  Making a big batch of ground beef to have in the fridge and then doctor up with veggies, an egg, dressings, etc. for meals throughout the week... you can literally Google "Melissa Hartwig ground beef and stuff" for pictures  
  12. Like
    coachmandiep got a reaction from Sarah_MT in Starting July 8th and Preparing for All the Suck   
    @Sarah_MT that is a HUGE NSV!  You should be proud of that choice!  What can you do to relieve the stress other than turn to comfort food?  I have found that having alternate stress-relievers in my back pocket makes it easier to combat old habits.
  13. Like
    coachmandiep reacted to Sarah_MT in Starting July 8th and Preparing for All the Suck   
    Ok you guys, tonight was tough. I have a new foster dog and I came home from work to a whole bunch of things chewed up (including a new pair of expensive shoes) and pee and poop on my bed...yep, on my bed.  Needless to say all I wanted to do was order takeout and pour a drink.  BUT, I did neither.  I stayed strong and make steak, sautéed squash and pan-roasted potatoes instead.  
    It was REALLY hard to resist going to food for comfort when I was stressed and tired and frustrated but I did it!  
    Now to figure out how I can help my foster not be so anxious and not ruin my stuff, lol.
  14. Like
    coachmandiep reacted to Jihanna in Whole 30 (July 2)   
    I think you've got it, Emma! Even McDonald's food isn't "good" or "bad", it's just options that you can choose to use or pass by... and some of the options might be better or worse for your personal situation, but you're still an adult who will make those decisions based on knowledge gained during this whole process and beyond. Food Freedom is about being able to make those choices. Sometimes my Freedom choice is going for an unhealthy (or less healthy) option because the situation makes it a "worth it" moment, but being able to find that balance and make the choices without judging myself harshly afterward was part of my goal -- another part is making sure "worth it" moments don't happen all the time, since that sort of defeats the purpose. (I want to quickly remind that "worth it" happens after reintroduction, because you have to get to baseline and determine your reactions before you can effectively judge whether or not something is worth you eating it! That can get confusing when talking about it in a during-W30 topic, so I didn't want to make anyone think I'm condoning going off-plan!).
  15. Like
    coachmandiep reacted to ebutz27 in Starting July 8th and Preparing for All the Suck   
    As long as you are following the meal template you should be getting enough food.  Meal template for reference: https://whole30.com/downloads/whole30-meal-planning.pdf  Many people are shy about adding so much fat to their plates after years of being told fat is bad, but it will help you stay full, feel satiated, and begin regulating your hormones.  It is difficult to overeat on Whole30 unless you are eating an abundance of nuts/nut butters, etc.  Real, nutrient dense foods are hard to over do, but even if you do one day and listen to your body, it will all even itself out.  
  16. Like
    coachmandiep got a reaction from Sarah_MT in Starting July 8th and Preparing for All the Suck   
    @kristilarson I agree with letting the counting apps go for now.  I know this is very difficult to do and possibly even scary.  Prior to Whole30, I relied daily on either counting "points" or logging my meals in MyFitnessPal.  It was hard to give up and trust that I could learn to listen to my body.  The truth is: there is no one-size-fits-all when it comes to nutrition.  We all have different needs and they change depending on the state of our health and age.  
    I encourage you to focus solely on the meal template and making sure you stay compliant for your 30 days.  That is more than enough to think about for now!  I know that most people want to lose some weight in this process, but that is not the focus here.  What good is it to lose a few pounds if you have not learned anything about your habits or relationship with food?  By focusing on how your body feels when you eat a certain way and learning to view food solely as fuel that helps you to live a better life (or not), you will be empowered to make choices that work for you.  You will become healthier, happier, and more confident.  The "icing on the cake", so to speak, is that a healthier body tends to drop excess weight.  If that doesn't happen, I have found that there is still some healing to be done, or there are unrealistic expectations.  Either way, these are things to look at down the road.  
    For now, follow the template to the best of your ability.  It includes everything you need to set you up for a successful reset.  I am so excited for what you will learn on your journey!  You can do it!
  17. Like
    coachmandiep got a reaction from Sarah_MT in Starting July 8th and Preparing for All the Suck   
    @kristilarson I agree with letting the counting apps go for now.  I know this is very difficult to do and possibly even scary.  Prior to Whole30, I relied daily on either counting "points" or logging my meals in MyFitnessPal.  It was hard to give up and trust that I could learn to listen to my body.  The truth is: there is no one-size-fits-all when it comes to nutrition.  We all have different needs and they change depending on the state of our health and age.  
    I encourage you to focus solely on the meal template and making sure you stay compliant for your 30 days.  That is more than enough to think about for now!  I know that most people want to lose some weight in this process, but that is not the focus here.  What good is it to lose a few pounds if you have not learned anything about your habits or relationship with food?  By focusing on how your body feels when you eat a certain way and learning to view food solely as fuel that helps you to live a better life (or not), you will be empowered to make choices that work for you.  You will become healthier, happier, and more confident.  The "icing on the cake", so to speak, is that a healthier body tends to drop excess weight.  If that doesn't happen, I have found that there is still some healing to be done, or there are unrealistic expectations.  Either way, these are things to look at down the road.  
    For now, follow the template to the best of your ability.  It includes everything you need to set you up for a successful reset.  I am so excited for what you will learn on your journey!  You can do it!
  18. Like
    coachmandiep reacted to EmerOD in Freezer Meals   
    I don't have many freezer whole meals that I do, but I always have a freezer full of W30 elements that I can put together for a meal, for example:
    I batch cook and freeze the following:
    W30 compliant chicken goujons (almond flour & spices)
    Pork patties / chicken meatballs
    Salmon cakes
    Soups
    Beef meatballs and marinara/veg sauce
    Pulled pork
     
    Then all of the above can be added to a salad, or with cauli rice, or baked potato etc
     
  19. Like
    coachmandiep reacted to KaraS in Day 2 feeling sick and moody   
    Thank you ShannonM816! I thought that it was too much for me but turns out it was not. 
  20. Like
    coachmandiep reacted to kirbz in Starting July 8th and Preparing for All the Suck   
    @kristilarson I do think you might miss out on something beneficial if you are overly focused on macros. There's a reason this program doesn't focus on them. You should be learning rely on what your body is telling you feels good and not what a formula or app is telling you. This is meant to be an experiment! That's what I love so much about this program. So, go forth and experiment!
    Play around with portion sizes based on the meal template and see how you feel in terms of satiety, energy, mood, sleep, etc. And then adjust accordingly. And then adjust some more because it might not always  be the same! Once your hormones and everything are stabilized, your body should give you very clear signals as to what is or is not working for you.
    There are some very black and white rules, but the rest is figuring out what works for you. So don't be afraid to be a little playful and try new things and find something that will be great for you, for the short and long term! 
  21. Like
    coachmandiep reacted to Emma in Whole 30 (July 2)   
    Day Nine. Last night I felt a tickle in my throat and this morning I had major raspy voice (still do) and a touch of a cough. Maybe it's a cold. Maybe it's a food reaction. Maybe it's a cold that took advantage of a food reaction to weasel its way past my immune system sentries. Hopefully it's mild. I didn't go to bed till past midnight because my kid was awake and then the cat woke me at six. I was able to snooze a bit more till I had to go collect the dog from tree where she was barking at a squirrel. It's taken me a while to get officially UP this morning, but I'm here (and I already meditated!!!!!). Heh - As I meditated, I kept noticing people and locations and things in my head that were sneaking in from dreams - kind of like ghosts just sliding through the walls into my meditation. It was kinda funny.
    Goals: Meditate (Done), Practice, Eat Whole30
    For Whole30 today, I'm going to need to do some meal prepping or planning possibly. I'm going to aim to have appropriately timed meals and I'm going to try to be mindful of snacks and if they are needed.
  22. Like
    coachmandiep reacted to Emma in Whole 30 (July 2)   
    I am doing great. I'm here. I'm not flaking out. I'm trying. I appreciate your positive response because it's easy to get bogged down in all the unknowns and the challenges.  My serving sizes are a little huge. My gut isn't used to so much. I wonder if I have food sensitivities to some of the foods I've been eating. I was a bit surprised that the spinach last night caused so much bloating, though I did eat it raw.  But my gut is doing a pretty terrific job as well handling all the changes so gracefully, but I sure hope the bloated phase is short lived! 
  23. Like
    coachmandiep reacted to Mariina in Started June 26-- Day 14!   
    Yes! Our ability to take a situation and move forward with it instead of stewing on any negativity is just as important.  This can be a tough mindset for people to switch over (definitely one I have dealt with throughout my life) but is extremely necessary!  I'm sure/hope it will come naturally during my reintroduction.  Now is the time to engrain this into my mindset.. Thank you!
  24. Like
    coachmandiep got a reaction from Mariina in Started June 26-- Day 14!   
    Yes, yes, yes!  Well said Jihanna!  I echo everything you said here.  This is exactly what Food Freedom is about.  No judgements, no punishments, no guilt; only decisions based on what you have learned (from your reintroduction and continued experience).  It is a journey that is never-ending, as we are constantly learning and adding to our list of worth-it and not-worth-it foods.  Even this can change when considering the situation.  The ability to learn and move on using your new-found knowledge is Food Freedom!
  25. Like
    coachmandiep got a reaction from Mariina in Started June 26-- Day 14!   
    Yes, yes, yes!  Well said Jihanna!  I echo everything you said here.  This is exactly what Food Freedom is about.  No judgements, no punishments, no guilt; only decisions based on what you have learned (from your reintroduction and continued experience).  It is a journey that is never-ending, as we are constantly learning and adding to our list of worth-it and not-worth-it foods.  Even this can change when considering the situation.  The ability to learn and move on using your new-found knowledge is Food Freedom!