Amura

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  1. Like
    Amura got a reaction from Em41 in Scared to go off whole30 and embrace food freedom   
    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.
  2. Like
    Amura reacted to littleg in Setting personal guidelines for my food freedom   
    Hi Amura!  It is interesting how one's perspective changes with information and experience   I'm just wondering... what is your "ultimate" goal?  You have a lot of really great guidelines which will certainly help you have a more nutritious and hopefully gut friendly life.  I'm wondering though if a few "rule" might help since you said you do well with clear boundaries.  Like, if work treats or too-many-special-occassions are the problems make quantifiable rules around them.  "I will only eat treats at work once a month" or "I will enjoy a meal in a restaurant only 2 times a calendar month"... things like that.  It is something that has been really helpful for me.  I'm a nurse and the hospital snacks are: packs of cookies, ice cream, gingerale (those are supplied by the hospital, you know, the place trying to make people healthier ).  The foods brought in by others I'm sure you can imagine.  ER nurse recognition week was 10 half gallons of ice cream, hot fudge, whipped cream etc.  There was practically no room in the fridge it was so full of sundae toppings!  Anyway... lots of temptation is my point.  And my issue has always been sugar so not easy for me.  So I have a rule: I will only eat food at work that I bring to work with me or purchase in the cafeteria from the salad bar which must be meat, raw veg or fruit.  I just don't break that rule.  And it has really been helpful for me to reign in a history of off-the-rails eating at work.  Anyway, just food for though  
  3. Like
    Amura got a reaction from Puzzler in 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!  
  4. Like
    Amura got a reaction from Puzzler in 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!  
  5. Like
    Amura got a reaction from Angelia in Setting personal guidelines for my food freedom   
    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.
  6. Like
    Amura got a reaction from Angelia in Setting personal guidelines for my food freedom   
    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.
  7. Thanks
    Amura got a reaction from Angelia in Biometrics report   
    Congratulations!!
    It's reassuring to see such good results.
    Keep up the good work.
  8. Like
    Amura reacted to Angelia in Biometrics report   
    OH MY GOSH!!  I just got back the medical summary from our yearly health screening at my workplace.  I AM AMAZED!!  For the past 5 years I've been actively losing weight, exercising and eating better.  Each year my results have improved, but the jump in results this year is nothing short of miraculous!! 
    I'm lucky that my glucose has always been good.  My blood pressure was controlled by medication prior to 3 years ago when I lost just over 100 lb. and was able to discontinue it.  Since then it has been in range and holding steady.
    But this is the great news: 
    HDL (good) cholesterol is up 5 points.
    LDL (bad) cholesterol is down 14 points.
    Total cholesterol is down 11 points.
    Triglycerides are down 17 points.
    ALL my numbers are in the green/optimum range!!  (Except BMI...   Still working on that one.) 
    THANK YOU, THANK YOU WHOLE30!!  I AM SO HAPPY!!  I was genuinely worried that all the meat and eggs I had been eating lately might have a negative impact on my health screening results.  Silly me!!  REAL FOOD is the answer! 
  9. Like
    Amura got a reaction from Angelia in Setting personal guidelines for my food freedom   
    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.
  10. Like
    Amura got a reaction from Em41 in Scared to go off whole30 and embrace food freedom   
    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.
  11. Like
    Amura got a reaction from Em41 in Scared to go off whole30 and embrace food freedom   
    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.
  12. Like
    Amura got a reaction from TrustyMutsi in R1D31!!! I did it! My thoughts on how it went...   
    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!  
  13. Like
    Amura got a reaction from Angelia in Setting personal guidelines for my food freedom   
    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!
  14. Like
    Amura reacted to Angelia in Setting personal guidelines for my food freedom   
    I'm too old for the hormone train to run me over, so thankful for that!  But I so agree with how much easier it is when you are following strict W30 rules than when we're flying solo!  When people asked me about my W30 and exclaimed over how they could NEVER manage it, I always answered that it's not these 30 days that worry me, it's the 335 that follow. 
    I love your guidelines above and doing much the same for myself.  I lost 4 lb. during my W30 (day 30 was Sept. 10) and 3 more lb. since.  I feel very good about that, this is very sustainable for me.  One tip I learned elsewhere about guideline #7 (sweet treats) - the best bite is the first bite and the second best bite is the last bite, all other bites are just the ones in the middle.  So limit yourself to 2 EXCELLENT bites!  I pick apart my dessert serving until I have separated out the *perfect* bite and I savor it.  Then I do that all again for my last bite.  Yes, those 2 bites are pretty big bites, but not as big as the entire serving.  Just wanted to share what is helping me!
    My biggest W30 benefit was getting over thinking I needed dessert at every meal and tricking my sweet tooth into thinking things are sweet that I did not think of as sweet before, like plain almond butter and dates.  If you have this in your area, look for Kalot Superfood nut butters.  THEY ARE WORTH THE MONEY!  As long as I don't fall back into the habit of finishing each meal with a serving...
     
    Here I would like to say "Bless your heart!" and me, too - except my parents have a problem with alcohol, not desserts.  It's like I've grown a tail and whiskers when I say no thank you to a beer, wine or cocktail.  They are flabbergasted that non-drinkers exist.  I started pouring myself a glass of Kombucha to carry around and sip.  They finally left me alone when I told them this is a fermented tea.  I guess the term "fermented" put them at ease... 
    Cheer to us!  We're killing this!!
  15. Like
    Amura reacted to ShannonM816 in Weighing and restarting   
    Obviously, if you eat something non-compliant, you see why you need to start over. It may be slightly less clear why someone would say to start over for something like weighing yourself. After all, what's it really going to hurt to know the number on the scale? That can't really make a difference, can it? 
    Ultimately starting over or not is always up to you, but you made a commitment to yourself, and maybe to other people, that you would follow these rules for 30 days. How seriously do you take those commitments?  Will you feel any less pride in your accomplishment if you get to day 30, but know you broke a rule?  
    This article talks about this, mostly from the perspective of eating something non-compliant, but many of the points are relevant for the question of weighing yourself as well:  https://whole30.com/start-over/. 
  16. Like
    Amura got a reaction from Emma in Setting personal guidelines for my food freedom   
    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.
  17. Sad
    Amura got a reaction from Emma in Setting personal guidelines for my food freedom   
    First week.
    And it was hard, harder than the Whole30 to be honest.
    I even can say I "failed" once.
    I was at my workplace, in the lounge area doing some work during our break. It's a very small place so there is only one table (8 seats) so when one of my colleagues brought a freshly baked brownie with nuts and put it on the table - right in front of me - it was too big a temptation,
    Leaving and locking myself in the toilet seemed a bit too harsh, so I stayed there smelling the fragant handmade brownie. I tried to be strong but in the end I could not help eating a piece.
    I tried not to bee too hard on myself, one may learn from every experience, but I must confess it made me think a lot.
    I think I should be more strict about what's to be considered an special ocassion. If everything is special then nothing is.
    Even more because I felt unwell the day after.
    It was not a proper testing because I ate other non-compliant foods that day but the sweet treat was a likely culprit. Which would be news for me because nothing else gave me any reaction.
    The brownie had, of course, flour and sugar. I've tried sugar in a cheesecake I made for my husband's birthday, but because I usually use less sugar than recipes call for it. Also I'm eating small amounts of bread, but really small ones.
    Things to keep an eye on anyway.
    But it could have been something else to be honest. My period for example.
    I started to feel tired the day after, just as I felt during my last period (back then I thought it was the I-need-a-nap phase, but it seems it was just my period).
    So once again my period is being weird. I'm just having this general discomfort but no proper bleeding (I did not even need a panty liner, but when I cleaned myself I always found traces of blood in there), same as happened then.
    Last month I had only three days of proper bleeding as if the hardly-noticeable one also counted towards the total days. I'm wondering if it will be the same this month.
    In any case I'm feeling like shit. I do.
    *sighs*
  18. Like
    Amura got a reaction from heb2014 in Anew in Arkansas (My first WHOLE30)   
    I have similar thoughts about legumes.
    I like having a vegetable source of protein on hand, even if it's not complete it's ok because it's not my only source of protein at any given day, but I haven't tested soy at all.
    Not that I had much soy before but I do like soy sauce in some dishes. It's just that I feel it's the one thing that could be certainly disruptive and also easy to give up - so I'll wait as long as possible.
    If I could find some coconut aminos I would give it a try though, but it seems it's not sold here. Pity.
  19. Like
    Amura reacted to heb2014 in Anew in Arkansas (My first WHOLE30)   
    Reintroduction Day 3:
    The hummus and black beans didn't see to have any affect on me; in fact, I felt really good yesterday and had some extra energy - enough to do a couple of things I had been putting off.  My husband said he felt a little bloated yesterday - after eating the rest of the hummus with carrots on a day we were supposed to be back to Whole30 (but he did state that he liked the hummus with carrots and doesn't feel the need to go back to eating it with crackers - wheat thins being the preferred choice previously)
    I want to test soy separately. I've wondered for a long time if I have a hormonal imbalance. Before Whole30, I had terrible night sweats, hyperpigmentation of my skin, and some other things I don't want to talk about that Dr. Google makes me wonder if I may have estrogen dominance. It's been "livable" so I've only talked to my doctor about it once, but there were too many other factors at the time to determine (I was pregnant). However, it was an issue before and after pregnancy.  Anyway, I should have recognized this as one of the biggest NSV, but the night sweats have significantly decreased - almost disappeared. I know there's controversy about soy, and a lot of information out there for and against it, but I think the best thing to do in my case is to test it out as a separate item. Maybe I am completely wrong that this is the item linked to my night sweats, but I haven't missed it - especially with coconut aminos as an alternate to soy sauce.
    I'm still trying to decide how we'll use legumes - particularly beans - moving forward. I would like to use them as another option for protein (though incomplete) and they provide additional nutrient benefits (folate, fiber, antioxidants). We previously used beans a lot - as a side for tacos, mixed in chili and soups, or as main dishes, like red beans and rice or great northern beans and cornbread (because those are both super simple meals I can throw in the crock pot and repurpose leftovers very easily - bean burritos and white chicken chili). We love hummus, and my daughter loves English peas so we would use them as a side often too.
    I think moving forward, I will opt for dried beans over canned beans (which I previously did...but then convenience became a factor), and I will use the overnight soak method to help with indigestible carbs/sugars. I will likely limit them to a side dish or accompaniment, and only use them once every two weeks or so. I will try freezing leftovers for repurposing later. Peas and hummus will likely make an appearance more often - maybe once a week. And we will continue to enjoy our hummus with vegetables instead of crackers. My husband and I have come to love cashew butter more than peanut butter, which we don't eat often anyway, but I think I will also try to find a peanut butter with less sugar and no vegetable oil (soy) for my kids.
     
     
  20. Like
    Amura reacted to Claire10 in My one-entry log of good things   
    I started Whole30 on September 2, weighed myself today, and I lost 12 lbs.  I should have kept a log here but I guess this is it. A one-entry log of my experience.
    The weight loss is a near miracle since I have Hashimoto's Disease (thyroid / hypothyroidism) and I've been a severe sugar addict for at least eight years. I gained over 50 lbs in that time. I've lost some at times only to gain more. Up and down I went in weight for years with an overall trajectory up. I messed with my metabolism and formed what I thought were permanent bad habits that were out of my control. 
    About three months ago, I saw an endocrinologist for the first time for the Hashimoto's. I was put on meds to handle my symptoms (had been trying to avoid them). I was told to eat a Brazilian nut every day and take some kelp for iodine. Then, the endocrinologist actually told me to go on the Whole30. At the time, I thought 'here we go again' another diet. So, I didn't listen to him. My husband and I instead went on Atkins. I lost, then gained it all back and my eating habits were horrible again.  It was depressing. 
    Finally, I told my husband that I'm seeing the doc again for a follow up in about 1 1/2 months. I need to at least try that diet. I know he'll ask me if I did. This doc is like Dr. Now on 600 lb life. He gets kinda snippy with you.
    So, we started the Whole30 on September 2. I never thought it would be possible to drop such deep-rooted bad habits but I did. I never thought I could actually change. So many good things to say about Whole30... I know now when that sugar dragon (or sugar addict) is coming back. I know to ease off on the fruit then and it will pass. My grocery cart looks SO DIFFERENT from before I started Whole30. I learned to plan out meals again (like I used to years ago) and am always trying to build up veggies on our plates. I can move more and started working out at Orange Theory again. I'm 12 pounds less now.
    One thing that we did that was interesting, we weighed ourselves during the Whole30 but didn't look. We have a smart scale. It sends the weight to your iPhone scale app. So, I got my weight loss recorded but didn't have to look till after the 30 days. The automatic weight entries were very interesting. I dropped about 5 lbs the first 5 or 6 days and then it was a more slow loss for the rest of the 30 day challenge.  
    So this went so well that we plan to go right back into Whole30, another round. I am hoping I can drop another 5-10 lbs, expecting a little less due to water weight loss from the first month. Maybe I'll start a new log for this month and try to actually enter more than once! 
    Thanks for reading/listening. Good luck to all! 
     
  21. Like
    Amura got a reaction from heb2014 in Anew in Arkansas (My first WHOLE30)   
    Congrats on finishing your Whole30!
    And good luck with the reintroduction, I hope you find some reactions which will guide you to design your own food freedom 
  22. Thanks
    Amura got a reaction from SunshineBell in Whole30 Ramen   
    Wow, that's an impressive recipe!
    Your mom's stock recipe looks very much like the good ol' stock I make (just different veggies, but hey, in each country people have used whatever the soil gave them, so I'm considering them perfectly interchangeable) but the vinegar surprised me. Now that's something I must try!
    Also the eggs marinade sounds great. 
    I like soft-boiled eggs and that marinade sounds delicious with them, so this is something I'm gonna try too.
    To be honest I've never eaten ramen, but this looks awesome on many levels.
    I'll give a try to the first sections of the recipe first, if I like them separately I'll make sure to try a complete Whole30 ramen according to your recipe.
    Thank you very much for sharing!
     
  23. Like
    Amura reacted to heb2014 in Anew in Arkansas (My first WHOLE30)   
    Days 27-30 Thoughts
    I spent a lot of time outside Saturday (day 28), and it's still hot and humid here. I woke up with the worst headache I've had in a long time on Sunday. I racked my brain trying to figure out if I ate something I wasn't ready for, but I think it came down to not drinking enough water (and perhaps too much coffee). I will readily admit that Friday and Saturday I did not drink the 80 oz I have been getting in every day.
    That headache and wondering if I ate something that had an effect on me makes me a little anxious about reintroduction. We like eating this way and are definitely going to have to work on our Food Freedom plan, but I'm nervous that reintroduction is going to lead to 4 days of headaches. At the same time, I am anxious to see if I have any issues with anything. 
    The whole "reset - enjoy - acknowledge slipping - repeat" seems so loose; I feel safe in my little restricted (but definitely not deprived) corner of the food world right now. I definitely need to spend more time during reintroduction defining what Food Freedom looks like for myself.
  24. Like
    Amura got a reaction from heb2014 in Setting personal guidelines for my food freedom   
    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.
  25. Like
    Amura got a reaction from heb2014 in Anew in Arkansas (My first WHOLE30)   
    I've never been into eating the same thing over and over. It might be time-saving, but it takes all the pleasure from eating. 
    I usually make only double-batchs, so two meals out of each cooking. And very often I don't eat them both in the same week - one goes difrectly into the freezer.
     The only things I make large batches of are some essentials that can be used in many ways (for example, bolognesa, marinara sauce, etc.) and I split it in several smaller containers to freeze them.
    The freezer is my friend
    Scraps.
    I use some vegetable scraps for homemade broth. Peels of carrots, the green part of leek, the hardest part of broccoli, things like that. (If I don't have enough, I also freeze them for later.) 
    Still they'll go into the compost container, but it's cool giving them some use.
    But, yeah, composting is great. No more guilt!
    We live in an apartment but we have a community compost, so we fill a container and bring it there on the weekend.