Amura

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Everything posted by Amura

  1. One of the things I've learned in my Whole30 is that clear boundaries work very well with me. Because I acquired some compromises, it was quite easy to say NO to things that I would usually struggle with (such as sweet treats). That's why I decided to create my own guidelines to help me in my food freedom. This guidelines are just that, guidelines, so in special ocassions I may go a little stray - but within reason. Just note that they are not Whole30-ish! Breakfast This was a game changer. I've always been a breakfast person, but never bothered to cook much for breakfast. Now I know my breakfasts were lacking something. But a whole breakfast - protein, veggies and fat - allows me to go through the morning without feeling hungry at all, hence not snacking on the not-so- healthy options avaliable at work. GUIDELINE #1: Prepping ahead a full plate of compliant breakfast, according to template. Veggies The other really important nutritional fact I've learned: quite a bit of veggies in every other meal is not enough veggies. At all. I was not eating veggies at breafast, just a bit of them at lunch, only really focusing on them at dinner. That had to change. GUIDELINE #2: Half a plate of veggies in each meal. No excuses. Legumes Legumes are a vegetable source of protein, which often led me to think of them as equivalent to veggies. They are not. It does not make sense to add more protein - which is what I typically do. Instead, I should be adding lots of veggies to my lentils/chickpeas/beans stews - but I prefer them in much smaller amounts. I have a plan though. GUIDELINE #3: Have a side dish (full of veggies) to complement legume stews. Rice, pasta and similar grains The way I cook them, rice and pasta are pretty much the same kind of dish. They do not offer as much protein as legumes, but they are definetely not short on energy and they are neither fat nor veggies, so I think I ought to regard them in a similar way. Also they tend to go with protein, sometimes dairy. GUIDELINE #4: Add plenty of veggies to my rice/pasta dishes, and/or have a side dish of veggies. Also I'm setting a limit of up to one meal a week with these ingredientes, because even if I add veggies I'll be skipping on protein. Bread I bake our own bread. We don't eat a lot, so a piece will last about a week. We eat other bread-like dishes (pizza, empanada, sandwich) quite occassionally, so I'm not gonna worry about this one detail much. GUIDELINE #5: Consume bread on a bare minimum basis, the smaller amount possible. Dairy I use milk/cream in sauces. I eat yoghurt as desert. I may eat a small piece of cheese. It's never a lot, but it probably adds up. Specially if that means I would not eat as much proper food. GUIDELINE #6: Keep creamy sauces to a minimum, watch out the serving size. Eat yoghurt and cheese only occasionally. Sugar I'm not adding sugar to my tea anymore and that makes me feel proud of myself. I'm also not giving up to treats that I'm being offered. GUIDELINE #7: Limit sweet treats to special ocassions. Even in those cases, prioritize homemade ones. I'll be following these guidelines (and tweak them any further if I learn anything else) and will use this thread for accountability. Just some data input for future reference: My weight on day 0 was 89.5 kg, My weight on day 31 was 85.7 kg (almost 4 kg down!) My weight two weeks later (after reintroduction) was 84.3 kg (so I lost 1.4 kg more) I plan to weight myself once a month or so, to monitorize whether this approach works fine or not.
  2. I haven't posted in a while, I guess it's time for an update. At a certain point I started feeling worse. More tired, more foggy. At first I did not pay much attention to it (in fact I even posted here in February, and this started probably mid-January) because I thought it would not last. I had lost some weight during my W30, I was active, I was eating quite well... there might be another explanation, maybe stress, maybe my menstruation, whatever. But it kept going on and on. I started thinking that W30 had actually uncovered something. I did not feel that bad before my W30, but maybe after quiting something (something not so good but that my body had grown used to) and then going back to eating it, my body flat rejected it with an intensity it had never done before. I considered doing another W30 round. Maybe I could find the culprit and fix it. But after some consideration I decided I had to pay a visit to my doctor, see if there was something wrong. Probably my iron levels were simply low. Better check that out, just in case. So I asked a blood test. And my iron levels were perfectly fine. But other things were not. I had low vitD and levels folic acid levels. And my TSH was over the roof high! I was diagnosed hypothyroidism. Which just explains so much. Why I won so much weight in just two years, why I could not get rid of it, why I was always feeling tired, etc. My doctor prescribed me some supplements for my deficiencies, and suggested a complete thyroid test four months later. I asked him about dietary changes, but he said my eating habits were just fine. In this I did not follow his advice, I looked up usual eating recommendations for hypothyroidism and I went ahead and followed them anyway. Those recommendations included two which meet W30 criteria: quitting sugar and quitting soy. I've always used soy in moderation, but because it's not so important to my cuisine it's also quite easy to quit it completely. Check. Sugar is harder but I know I can because I've lived without it in the past. And I'm taking this very seriously, so something must be important to "be worth it". I did eat a bit of homemade cheesecake in my own birthday, for example. (That birthday I celebrated alone with my husband and son, because it was in the first days of our confinement, so they ate pie for four days ) Well, I'm happy I have a diagnosis, I still have a way to go but it's good to figure things out. Food is not a problem here, I do my grocery shopping every 10 days or so, so I can "comply" to my own rules without much problem. I've been intermitent fasting for a week. Although I've always been a breakfast person (which used to be high in protein, but I've learned to love adding veggies!) right now I think I don't enough to need as much energy as I normally do, and it seemed an easy way to cut down on the food I eat. Still testing though, I may change my mind at any time!
  3. Amura

    Mayo recipe - with garlic?

    You can really add pretty much anything to a homemade mayo. Just add it and blend again. Done. For a Caesar salad dressing, this is what I would do: Make your own homemade mayo, the usual way. Add a little bit more oil afterwards (you don't want it as thick as a mayo), one garlic clove, 2-3 anchovies, and a teaspoon of mustard (I prefer Dijon, but you can use whatever you like or have at han). Also add salt, pepper & lemon juice to taste. And blend again.
  4. I think my guidelines impact mostly in my meal plan and daily routines. I try to have a good amount of veggies in every meal, which is one of those things that everybody knows but hardly anyone sticks to. It has become increasingly easy for me. For example, we were eating out today - the menu was mixed grill with chimichurri sauce & fried potatoes, and that would be usually fine, but I made sure to also order a large salad to eat instead of potatoes. It's no big deal, but I would have never thought of it before. I'm also quite happy about eating little bread (which I still bake at home, but eat in tiny portions or even nothing at all) and dairy products (I've adjusted to using coconut milk when I want a creamy sauce). But that was not what really helped me during Christmas. It was my state of mind. The realization that I could say NO to many of those things made me feel in control. And that's something I owe to the Whole30.
  5. Amura

    Anyone else hate sweet potatoes now?

    It was the opposite for me. I was not used to sweet potatoes, and during my W30 I started to consume it more frequently and realized I really like them. Routines are changing and we need to adjust them, but there is a lot to be learned from that. Bored of sweet potatoes? Try something else!
  6. Well, I survived Christmas after all Although I did gain a little weight, I'm satisfied because I managed to not fall into an spiral of self-shame and self-indulgence-after-the-shame. Of the 2kg I gained I have already shed one, simply following my routine, without any extra effort. So I'm hoping to lose the other one in the same fashion. That does not change the fact that I would like to get rid of 15kg more, mind you, but I'm glad my everyday eating-style is working well.
  7. I don't think I had read it, Shannon, but it is very very useful indeed! Thank you very much. It somewhat relates to something @Angelia mentioned, her two-bites rules, but for me limiting to only two bites of something I really love sounded unsustainable. Waiting and judging whether it is worth or not, might be a bit hard the first time, might need some training, but I think that's something that could work for me long term. I'm gonna give this some more thought and maybe put it to test during the Christmas holidays.
  8. I remember reading in the W30 book that you should tell everyone, your social media and all, that you are doing a W30. I was not sure at the time, and I did hesitate when it was time to get started. But I finally did. I even posted about it in my blog, because I wanted to reach everyone. And it worked for me. Because it somehow forced me to actually do the thing. You can't tell everyone about it, and even discuss whether this is healthy or not, and then give up. You just can't. So now I'm using the same logic in my daily routine. And hoping to stick to it! Christmas is complicated though. Here it is not just one meal - it's 5 to 6 lavish feasts within two weeks. Food will be ok, I'll just try to pass on the bread, but sweet treats are gonna be a real temptation. I do want to try them (because they are the kind of thing you'll only eat in Christmas time) but not overdo it, so I guess one small piece of each and then moving onto raisins and other dried fruits which will also be on the table at all times. So I guess I do have a plan. But even so it's gonna be testing.
  9. Thank you very muchfor the input! I guess my ultimate goal is feeling able. As I gained so much weight, I noticed that some (quite normal) things were becoming somewhat harder. My BMI was 31, and playing with my 4yo was sometimes exhausting. That brought a feeling of not being able of doing what I want. Now down to a BMI 29, I'm still overweight but I'm starting to feel able again. Able to play, able to run (how he loves to run!). And I'm positive that the better my health the stronger that feeling will be. My guidelines are some sort of rules, I guess, but I did not want to use that word. Because for me a rule is something that should never be broken - under any circumstances. And in this case I know there shall be exceptions, and I don't want to feel guilty about them nor treat them like "cheat days" - I just want to enjoy every bite of those exceptions. So guidelines sounded better to me Work is tricky for me indeed. There is no snack bar in my workplace which means we all share with our coworkers. And people tend to bring baked goods, because everybody loves them. Some are store-bought, others are homemade, but there is loads of sugar in them anyway. I brought cashews and also some mint tea bags, which are a good alternative when I feel tempted. But I think that what has worked better for me is telling everybody that I do eat a very large breakfast hence I don't need to snack at work. The mere fact of telling others encourages me to live up to the hype Eating out is not a big deal though. We don't eat out often, and our food choices are good quality. May or may not be compliant, but generally healthy. I don't even eat a whole dessert anymore - but sometimes I do share with my son. So I'm not worrying much about this. I know I talked about this, but it's because I want to record all the issues in this thread. At home, I'm less sure of how I'm doing. Quite well, I guess, but sometimes I overindulge in little details such as eating nuts while I'm cooking (I'm about to serve lunch, why am I grazing?) or snacking a bit of bread with butter (ok, it's not a croissant, but as close as it can get in my kitchen). So, I don't know, probably not a big deal but I want to keep things as clean as possible. And Christmas are around the corner! THAT is gonna be hard to navigate!
  10. Amura

    Puzzler’s log

    You are doing very well! These are the worst days, the most likely ones to want to give up - so congrats on keeping up! You mention calories. I don't know much about that. But your meals might be a bit light on proteins perhaps? I'm assuming salad smoothies are only veggies, and I'm not sure that bubbles & squeak dish (amusing name btw) have enough proteins either. Remember to have 1-2 palm-sized portions of proteins in your meals and don't forget about fats either! Also smoothies are not a great meal choices. Drinking your meals is not the same as eating them, so whenever possible choose eating your veggies without blending them. But, most important of all: Keep it up!
  11. OK, the short reset was a failure Friday and Saturday were fine. On Sunday we decided to eat out to a new restaurant in town. We don't eat out often, and there was a dish that was just the kind of thing I love, so I decided to order it anyway. Eating out usually means sharing a dessert with my son (he loves them but they are too large for him). While I was ok with ordering my dish (Food Freedom after all) I must admit I'm not so proud of indulging in that half a dessert. Well - I thought - I can start the reset on Monday anyway, can't I? And that's what I did. But Wednesday night the little one was sick, we hardly slept a pair of hours, no time for breakfast... and I ended up snacking whatever was avaliable at work. Which was not compliant of course - nor healthy. And I also drank a lot of tea, I was so sleepy. But the surprise came when the scale yesterday said 84.1 kg. I have not gained any weight despite a poorly-eating week. Or what I was considering a poorly-eating week, which was probably "normal" by most standards, but not close to the reset I meant to do. Which led me to consider how my point of view has changed - what I consider now a healthy approach is more strict, and what I consider now a relaxed approach is perhaps healthier than it used to be. It's interesting.
  12. Amura

    Biometrics report

    Congratulations!! It's reassuring to see such good results. Keep up the good work.
  13. Amura

    Transitioning from Formula - Toddlers + Milk

    One question, forgive if I'm too forward: Are you breastfeeding? If you are breastfeeding (maybe he drinks both formula/breastmilk? Cause you mention both) I would simply remove the formula. Breastmilk is by far nutritionally more interesting, and toddlers are much better than adults at knowing what they need - I'm sure he would ask you for more. Current WHO recomendations are to breastfeed at least until 2-years-old, and I think it give moms the peace of mind of knowing that if our toddler is getting a proper nutrition even if he does not eat everything on his plate. If you are no longer breastfeeding or you are planning on stopping any time soon, I don't think that any kind of substitute is actually required. If your toddler likes them he may eat dairy products, or cononut milk, or nuts milk. But he does not need any of them whatsoever. Keep offering him balanced meals, and you'll see that he'll be choosing/asking for more energetic food when he needs it. My son in those cases (he's 4 now) chooses highly-caloric fruit such as bananas, yours may be choosing sweet potatoes or carrots, but I'm sure he'll be asking for it.
  14. I do love legumes, specially because I think it would be nice to eat less animal products. You know, the killing and all that. I'm not vegan or vegetarian, I do eat meat and fish and eggs on a regular basis, but I would like to increase the proportion of vegetables as much as possible without giving up on health nor taste. Also legumes are easy to cook, but take a bit of planning. For the soaking. I don't think I've eaten any peanuts recently, it's something that I did not even care to test because I hardly ever eat them. Gluten and sugar though, that's my battle too! Before my Whole30 I would have said my inmediate problem was sugar, but now I've come to realize that other things (such as bread) may be a bad influence because it leads me to grazing.
  15. Amura

    Homemade mayo.... safe?

    Also mayo recipes call for an acid (either lemon juice or vinegar), it's not for taste only. Acidic enviroments are safer. So do not skip it Low temperatures are certainly essential. But even so I would encourage you to eat your homemade mayo as soon as possible, preferably within 1-2 days. (I know my fellow whole30ers feel this is "extreme" but, in my opinion, it's because you've only been making mayo for a handful of years. In my country homemade mayo is traditional, a quite normal thing to do in every household - to the point where there are laws regulating mayo! And nobody would keep mayo for over 2 days. Just in case.)
  16. Well, the funny thing is I have not gained any weight. Which supports the hypothesis that this was not a fad diet after all My weight on the scale relieved me, honestly. But, yeah, the this-is-far-from-perfect feeling persists and I'm gonna try a short reset. Because I think that at this point short resets might be more useful than making a whole round from scratch. Since you're starting Friday, I'm joining you and starting Friday too - it's perfect timing for me too After some consideration I've decided not to make fully compliant meals though. Legumes are an interesting source of protein, and because I add protein to all my meals it's interesting that some of it is not animal protein. Other than that I'm gonna follow the rules for a week, see how it goes.
  17. I personally believe that the cooking and the cleaning are essential. Might be bothersome, but essential nonetheless. Because if you rely heavily on eating out and/or highly processed foods, it's way way harder to eat heathly (Whole30-ish or not). On the "whole30-ish forever" subject, I recall the book mentions it as an option but I believe it's a very personal choice. You may have noticed huge changes and are not ready to give up on the Whole30 as yet, so it's ok if you keep going, it's also ok if you decide to reintroduce just a few foods and otherwise stay whole30-ish... but it's also ok if you don't. I personally did not notice any reaction to any type of food, so I don't see the point in keeping the strict limitations. BUT I've learned some things about how I eat, why I overeat, what triggers some bad habits, and I'm using all those lessons in my everyday food choices. So, yeah, I eat diferently than I did before my Whole30, but I do not eat Whole30-ish at all. That's my food freedom, which may be completely different to everybody else. And if we notice that we go back to old habits, we can always go back to what we know works well, hopefully learning a new lesson and changing yet another food-related habit. That's the beauty of Whole30: it's fully customized.
  18. Last week was not great. I was feeling quite under the weather. Just regular flu, nothing serious, but I was very tired. And also it was time for my period, which only worsened the situation. So I indulged on comfort foods. It was not really bad, but still felt like I was losing control. And I did not like the feeling. Also it lead to snacking, which was not so great. Oh, well, I'm probably overcomplaining for such a little misstep, but I'm afraid I've lost my inertia and that now it's gonna be a bit harder staying on track. Maybe I'll try a short reset, a week long or so, and see if that helps.
  19. Congrats! I completely relate to the food-with-no-brakes comment. Beware, bad habits sort of want to creep back in - each day is a little victory in itself! Also. I notice a difference in the sideways picture. Your belly looks different, it's not the same curve. Slightly flatter, not as round. Not a huge difference indeed, but there it is - those 10lbs have to show somewhere!
  20. Yeah, I keep thinking that Whole30 is not that hard if you are already used to cooking homemade meals. At least that's how it felt for me. Still it's quite strict and in many senses it feels unnecessary for me, but I wanted to keep what I've learned (or most precisely what I've proven to myself, because most of my guidelines are based either common sense or quite well-known nutritional facts). And taking the time to write it down forced me to think carefully about them, also I expect that it helps me with accountability. The two excellent bites rules sounds great, but I'm not really sure if I can do that. See? That's harder for me, having something but not having the whole thing. Removing something completely is much easier than limiting the amount of it I can eat. Actually I'm not having dessert with most of my meals. And when I do it's because I don't feel full. Today I had a banana after lunch a a homemade plain unsweetened yoghurt after dinner, but that's pretty much all. I'm not into nut butters, but thanks for the recommendation anyway. My indulgence goes more towards black chocolate, which I love. Bitter one is working better for me at the moment - 90%-cocoa chocolate was too low, 99% was fine, I might try 95% and see how I react. And, about parents. I guess you get used to think everybody is (and should be) the way you are, so it's hard to digest that people you love do "weird" things such as quitting alcohol or sugar. (There is a saying in my language: familiarity breeds contempt.) I'm just trying not to lecture anyone on what I think they should be eating for a healthy lifestyle, because it would be exactly as annoying!
  21. On Friday I met some former colleagues for lunch, and I ate a lot. A lot. Fully compliant btw, but when you eat so late and for such a long time you end up overdoing it. Actually we finished lunch by 5 PM, so I probably should have skipped dinner but I was worried that being hungry at night led me to unhealthy snacking. On Saturday I decided to step on the scale just out of curiosity, and it showed that I had gained 1'5 kg (about 3 pounds). I did the same today (Sunday), and that extra weight had disappeared - I was at 84.1kg, which is what I weighted three weeks ago when I created this thread. This was a neat experiment because it shows a huge difference in weight in just one day. And simply because I overdid one single meal (and it was not an unhealthy one, just a too large amount of it). Weight is just so relative! It's something we all know, but this reminder is a good thing for me. And, well, it seems I'm not losing more weight but I'm (probably) not gaining it back either, so I'm content. This is all about learning, but I'm glad it does not become some sort of yo-yo thing. One thing I've learned: small amounts of sugar are enough to bring back bad habits. I had some 99% chocolate at home, and I ate little bits when I drank hot tea. Felt great. Then I bought some more, they had no 99% nor 95% that day, so I got some 90% chocolate. Still dark chocolate, but what a difference in my response! I gobbled it all in just a few days, and got me thinking I had crossed the line. (So no more sweet dark chocolate for me, just good ol' bitter chocolate.) And on a completely different topic, it's always terrible to notice there are some people on whose support I can't count. Ever. In my case it's my parents. They have always harassed me about my weight (even when I was a child and not overweight at all) and at the same time accussing me of unpoliteness when I rejected any sort of sweet treats. Last week they were quite forceful about the dessert I should be eating (because, apparently if you don't order dessert in a restaurant you are some sort of madman). And today they visited us for an afternoon coffee, and they brought a huge cake filled with cream. Seriously!
  22. I think many of the active forum members have already finished a whole30 (or more than one!) and learned quite a few things about it. I finished mine quite recently, I keep working on finding the best approach for my food freedom I would suggest you to go to the logs forum, and read some threads there. Many users have reflected there their thoughts and shared their experiences, so it's full of insights you might find interesting. I know I did when I was just beginning! For example, I learned about what I am actually capable (I never thought I could limit my sugar intake for long periods of time, now it feels like the natural thing to do) and some things I should fix in my meals (mostly related to veggies). I did not feel many inconveniences during my Whole30 so it was a very positive experience for me.
  23. Amura

    Anew in Arkansas (My first WHOLE30)

    Ah, ok, that makes perfect sense to me now. I've just read somewhere that there are those fancy air poppers, which use no oil (and they advertise it as something desirable). I guess they are useful for people who would use them a lot, but I'm the sort of person who tries to keep appliances to a minimum (they cost money, they take up a lot of space and you gotta take care of them) so a saucepan usually does the trick for pretty much anything
  24. Amura

    Anew in Arkansas (My first WHOLE30)

    Popcorn, with an air popper? I guess it's so fancy, but is it really worth buying an appliance for this purpose? Honestly asking, I don't make popcorn that much, but for me it's something you make in a common saucepan... (I'm sure I'll make it more often when my son grows a little more.)
  25. I'm feeling better now. These periods are weird because I feel awful during the no-bleeding days but then I feel ok during the bleeding days. I'm hoping this goes back to normal at any point, hopefully when my body adjusts to this new eating plan of mine. (Otherwise I'll start thinking I'm doing something wrong here.) And, yeah, it's crazy! During my Whole30 I was on autopilot - I can eat this but not that - but thinking about every single food choice is exhausting. Intentional eating feels good though. For example, today I was eating out with my family and my parents insisted I should order a dessert. I said no, but not because I'm following a plan or because some book set those rules - I said no because I decided not to eat dessert. And that felt great. I'm not completely sure about the brownie. When you are clean and properly testing you may be quite sure of what caused a reaction, but this was not the case so I may very well be making everything up. Actually yesterday I had empanada for dinner, which is a bread-like dough filled with ingredientes (in this case: onion, meat and pepper) and I did not feel bad afterwards, so it seems that wheat is ruled out. Could sugar be the cause? Maybe not the sole cause, but combined with flour and dairy... Could be. But also could be me looking for further proof that I must remove sugar from my diet, which is something I'm glad to say I'm achieving - and that was all thanks to the Whole30.