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  1. Thanks
    Anhe got a reaction from Medowsweet in Veggie sauce/salad dressing   
    Ratatouille like mixes are easy to make and it if you like tomato sauce. Pan fry zucchini, peppers, onions and aubergine until very soft, add tomato sauce and cook for a while, good too a day after.
    I like raw carrots with coconut oil (and salt). For any other salad I use a salt, evoo and vinegar (sometimes red wine vinegar, sometimes balsamic...) or lemon. You can add other things to that, like mustard or tahini...
    For cauliflower oven baked and lot of spices (cumin, smoked paprika (hot or not), garlic powder, turmeric, powdered nutritional yeast, salt) make a great difference you can pair with mayo, ranc..., also caulirice or broccoli rice.
  2. Like
    Anhe reacted to ShannonM816 in R1D18 Feeling so tired and overwhelmed...   
    Rather than snacking, try to make meals that keep you satisfied for 4-5 hours at a time.
    For breakfast, a serving of eggs when they're your only protein in a meal is as many whole eggs as you can hold in one hand, so probably 3-4. Aim for 2-3 cups of vegetables at every meal, so add another cup at least. And add a serving or two of fat, in addition to the oil you cook in.
    For lunch, was that one of the three ounce pouches of tuna, or a 5-6 ounce can? Because a serving is probably closer to a can for most people. 
    For dinner, again be sure you're eating enough vegetables, and maybe add some fat to that meal.
    If you do need to eat between meals, try to have a mini-meal with protein, fat and vegetables, or at least two of the three. Fruit on it's own can leave you more hungry, more tired, and with increased cravings. 
    As far as sleeping, there are some tips here that may help: Also, some people find they become more sensitive to caffeine, so you may try switching out your green tea for a decaf herbal, or at least make sure you don't drink it very late in the day.
  3. Like
    Anhe reacted to kirbz in Kirbz's Whole30 Log   
    Alright, I’m done! I think I’m going to immediately transition into living my food freedom. I’ve already done formal reintroductions and generally understand how foods affect me so I don’t need those data points. I really just want this to become a sustainable lifestyle change, so I’m going to give food freedom a try right away. More on that later. For now, here are my scale and non-scale victories!
    Healthier relationship with food In control of my cravings and my food choices Improved physical performance (I'm convinced I could not have done Bear Creek Spire without this)  Lower resting heart rate (upper 60s to lower 50s) Clearer, glowing skin with fewer blemishes Leaner appearance and flatter tummy  Less painful joints  More nutrition in my diet  Stronger commitment to and belief in a healthier lifestyle (I'm convinced I cannot do the physical activities I want without better nutrition) Weight Loss: 13.4 lbs
    More thoughts to come later! I’m still processing…
  4. Like
    Anhe reacted to Jihanna in How many servings in recipes?   
    Servings are how many portions the dish should be able to split into for making a meal. So if a recipe has 2 servings, that's either one person who eats it twice or two people who eat it once; 4 servings could be one person eating four times or 3 people eating once and 1 person having leftovers for the next day (not the only options there, obviously, just giving a different example).
    So if the book says it's 2 servings and to have the leftovers the next day, it definitely means that ONE PERSON can eat it for dinner and then have the leftovers the next day, not two meals for two people (that would be 4 servings).
    This isn't an exact science, though, because of the "personalized servings" issue. Some of us just plain eat more than others, and some are satisfied with much less, so you'll have to play around with recipes a bit to find out where you fall and how they work (especially if you haven't been used to following recipes and planning meals like this in the past). If you find that the split-up portion isn't going as far as the recipe thinks it should, then it's worth considering a 1.5x or 2x recipe next time if you want to make sure you've got leftovers; likewise, if you realize it seems to have servings that are much larger than you typically need, you'll know that recipe stretches a little further for you.
    Also remember that most recipes are for a single dish that might not be intended to stand alone, especially in the context of W30. I've not looked over the recipes in the book myself, so I'm not sure if it gives dishes or meal plans, but my personal rule for planning a dinner is protein, starchy veggie, non-starchy veggie, a bit of fat -- sometimes this is in the form of a chili with a side salad, sometimes it's a casserole, sometimes it's totally separate dishes that we put on the plates however we wish... the whole point is to have a rounded meal that is satisfying and won't have us scrounging in the kitchen at 1 in the morning  
    Hope that helps.
  5. Thanks
    Anhe reacted to laura_juggles in Am I doing this right?   
    You can use a beef bone broth instead of just beef broth (also may be easier to find compliant), and add in an extra clove of garlic maybe, and that'll give it more flavor of other things rather than just straight up cauliflower. I've made it with chicken bone broth and it definitely gives more of a creamy soup vibe than a mashed cauliflower vibe. 
  6. Thanks
    Anhe reacted to kirbz in Am I doing this right?   
    I don't think it tastes too much like cauliflower. I'm not sure how to describe the taste, but it doesn't taste a lot like cauliflower. Even my boyfriend who doesn't like cauliflower actually like this soup. It's really just a mild, creamy, warm taste. It's almost a little bit like a Campbell's cream of chicken soup... 
    Sorry I can't be more specific! 
  7. Thanks
    Anhe reacted to ShannonM816 in Am I doing this right?   
    I make a similar soup during cold weather, with cauliflower and butternut squash. I don't think you taste the cauliflower at all. I do use frozen cauliflower, I'm not sure if that makes a difference. 
  8. Like
    Anhe reacted to kirbz in Am I doing this right?   
    @Mackenzy In general though, there are lots of fat options! Here are some of my personal favorites. Some are pretty well integrated with my meals and some are just handfuls of stuff I add in to satisfy the need for fat at every meal. 
    ghee (I eat potatoes a lot, so I generously use ghee with my potatoes) oil-based salad dressing on a salad (sometimes I'll just have a small side salad so that this can be my fat option) large handful of olives (I was never an olive fan, but I've come to like Castelvetrano olives) bacon (did you know bacon counts as fat? it does! and I kinda eat a lot of it) handful of coconut flakes guacamole (I love dipping chicken in it)  This thread has more ideas: 
  9. Like
    Anhe reacted to kirbz in Am I doing this right?   
    I also struggled with  breakfast for a long time. I'm a Lucky-Charms-for-breakfast-kind-of-girl. I can wake up and immediately eat sugary deliciousness all day, every day. But waking up and eating real food quite literally made me want to throw up. When I first began experimenting with Whole30 (I'm nearly through my third round now), I would regularly have an actual gag reflex when I would try to eat a Whole30 meal in the morning. 
    But, I've now come to enjoy warm cauliflower soup and scrambled eggs. I was never a scrambled eggs person, but, for some reason, I can stomach them with some warm soup. Here's my very favorite recipe: It's mild and creamy and delicious! 
    Anyway, I hope this helps! To me, it definitely looks like you need to be eating more food and fat! 
  10. Like
    Anhe reacted to hezzer78 in Not seeing any NSV so far   
    Here is a rough idea of my meals..
    Breakfast - 2 or 3 eggs, 2 bacon, kale (sometimes some sweet potato or white potato)
    Snack - tomatoes, celery, carrots, and either a cup of bone broth OR a meat stick
    Lunch - approx 4 oz of protein, 1-2 cups of veggies, 1-1.5 servings of fat (avocado, coconut oil, olive oil), approx 4 oz of starch (sweet potato or potato) 1 serving of fruit (plum, grapes, oranges, etc).
    Snack - banana + nut butter, cup of bone broth or epic bar
    Dinner - same as lunch  but no fruit
    Sometimes if I'm really hungry before bed I'll have a tbsp or so of cashew butter.
  11. Like
    Anhe reacted to Twixt in Keto to Whole30 and hungry ALL THE TIME   
    If this was my experience, it would make sense - the stomach can take a while to understand that it's full. But my experience is backwards to this. Immediately after I eat, I feel full/sated. But an hour or so later, my stomach feels hollow again. I've done the same as you did and have told myself it's not hunger, and found ways to distract myself. But it doesn't go away for me. It's always there, and somehow worse than real hunger. I've caught myself avoiding food because I know it'll make me hungrier.
    I'm glad you mentioned Kombucha, though. I've had sauerkraut with my lunch the last few days and it seems to be helping. Coffee helps too, but I can't drink coffee all day. I'll look into adding a 'booch digestif.  
    Awesome suggestion, thanks. I share the same Keto-based instinct to avoid high-carb foods, but I'm working on it.  It might be that I'm just not getting enough of the right things with my meals.
  12. Thanks
    Anhe reacted to ShannonM816 in What A Serving of Eggs Looks Like   
    If your meals are keeping you satisfied 4-5 hours at a time, you're good.
    Often, we see people who come from a background of calorie restriction who continue to limit their meal sizes the way they would if they were counting calories, sometimes purposefully, sometimes subconsciously. Mostly, this was a post to encourage those people to eat as much as they need to eat, even if it seems like a lot of food, and to say that it is okay to eat more than what they may be used to, if that's what it takes to stay satisfied and avoid snacking between meals.
  13. Like
    Anhe reacted to kirbz in Kirbz's Whole30 Log   
    ROUND 3, Day 15: Tuesday, September 16
    Meal 1: Wild Zora Butte Cacao Banana breakfast mix with flaxseed meal, nuts, bananas, strawberries, mango, and cacao nibs 
    Exercise (9 hours, 35 minutes): 6.38-mile, 6-pitch rock climb with 2,211 of elevation gain and topping out at 13,713 feet (131 average HR; 168 max HR)  
    Intra-Workout Snack: two pouches of peach, apricot, and banana baby food; two pouches of blueberry, pear, and purple carrot baby food; half blueberry RXBar; snack pack of coconut butter 
    Intra-Workout Meal 2: tuna pouch packed in olive oil  
    Meal 3: Wild Zora Caldera Chicken Curry freeze-dried meal with chicken, sweet potato, pineapple, spinach, bell pepper, and onion 
    Water Intake: unknown 
    Poor fueling for long-duration exercise  Thoughts/Reflections: Well, despite my doubts yesterday, I did it! I made it to the [almost] top of Bear Creek Spire (I didn't get on top of the summit block because that's just stupid). And it was amazing! It was hard. Oh-so hard. But amazing. The climbing was challenging. The ridge traverse was exposed and super scary, but fun. The views were spectacular (I counted over 30 alpine lakes from the top). And I reached the highest point on earth I've ever been on! 
    It was the approach and the ridiculous descent that was so difficult for me. It was steep on the way up with some boulder hopping. That was hard. But the way down was downright scary. We had to descend a bouldery scree field where everything moved, even the giant blocks of granite. Guh. It was awful. I quite literally kept seeing images of me falling down the boulder field when I closed my eyes that night. Though I did make it out alright.
    On another note, my fueling strategy totally sucked. I watched as my guide happily ate cheese and salami and hard-boiled eggs and dehydrated mango and banana. And I had my stupid baby food pouches and packets of tuna and RXBars and coconut butter. Guh. It tasted so gross and I didn't want to eat any of it. But I needed to eat. But it wasn't enough anyway. There just wasn't enough calories in them. And then, when we got back to camp, I watched as she ate fresh rice with curry paste and peas and meat and naan. While I ate another freeze-dried meal. Guh.  
    So yeah, I don't know about being Paleo in the alpine. I know people do it. But I don't know if I want to. I'll finish my Whole30, but I think I'd rather eat differently on long days at high altitude.... 
    [Photo 1: a mile or two into the trail, with Bear Creek Spire in the background (the tallest peak just to the left oft the tree)] 
    [Photo 2: looking down on part of the larger of the two boulder fields we had to go up and then down on the hike; this wasn't even the climbing part]
    [Photo 3: the view from the [almost] top of Bear Creek Spire at nearly 13,700 feet!] 

  14. Like
    Anhe reacted to kirbz in Kirbz's Whole30 Log   
    @Anhe You know, I did just buy some of that Natural Calm that is so frequently talked about... Though I haven't actually opened it yet. I'll give it a try and see if it helps! Thanks! 
  15. Thanks
    Anhe reacted to Amura in Protein portions   
    1 to 2 palm-sized portions is quite a broad range imho.
    If you are in doubt, buy as much as you usually would. Then, as you serve it on your plate, compare it to your palm.
    Is it at least as large as your palm, but not more than twice your palm? You are ok. 
    Served too much? Remove a bit and save the leftovers for later. (Leftovers are great for breakfast.)
    Served too little? Grab some tinned fish or boil and egg, and make sure you get enough protein.
    Once you have tested it you'll have your own reference of how much a portion should be.
    My own reference is about 150g - 200g of boneless meat, about the double if it has some bone, and for fresh fish (whole pieces) I buy at least half kg for two people.
  16. Thanks
    Anhe reacted to Jihanna in Protein portions   
    Take a deep breathe, and a step back. It sounds like you're starting to overthink this, when it really doesn't have to be quite so difficult , so let's take a minute to just push away the panic before it has a chance to set in...
    Now then, moving on.
    "Palm size" is just however much meat is about the size of your palm (including thickness). For me, a palm-sized portion is generally about 4-6 ounces. When making burgers, I usually weigh out 4 ounces and make each burger the same size so they'll cook evenly (occasionally I'll do 6-ounce ones); I will almost always eat 2 if they're smaller, but usually only 1 of the larger ones. You just kind of come to be familiar with what seems right, especially based on what your stomach tells you.
    For bone-in, you're looking for the estimated amount of meat, so just look at the wings, thighs, whatever and see what looks like it would amount to about palm-sized. Also remember that you don't have to stuff yourself just because the template says you should eat more of X, just try to keep things balanced and go from there.
    With ground meat, especially if you're wanting to pre-portion for saving leftovers, you might want to try meatballs or patties. That way you can weigh out each piece, which will be the same size and cook at the same rate, and give you a firm idea of how far your recipes will go AND how many is your typical protein portion. Added benefit on that is that meatballs and patties both freeze very well before being cooked, too, so you could easily prep ahead of time if you've got some days you know will be crazy.
  17. Like
    Anhe reacted to BeginnersMind in Whose a fan of canned wild caught sardines?!   
    I love giant salads, and I find myself craving them more now...I am a HUGE fan of canned wild caught sardines (I am waiting for the next Costco deal that they run on the Season Brand Wild Caught Sardines). Sardines are arguably one of the world's healthiest and nutrient dense food sources. I just love them. Fortunately for me I can get by the smell (although I tend to avoid bringing them to work to spare my co-workers). But several handfuls of salad greens topped with sardines, salt, pepper, balsamic, avocado, and olive oil just hits the spot!!! And it takes under 1 minute to prepare....what REALLY takes it over the top is adding citrus - today I did lemon juice and slices of grapefruit topped with some paprika and cayenne for heat. I know...the flavor combo sounds odd...but don't knock it until you've tried it!!!
    Comment back here if you're a sardine lover!!! Sardines unite!
  18. Like
    Anhe reacted to ShannonM816 in Let's talk (non-traditional) breakfasts   
    I'm not sure if this is breakfast, or more of a brunch, since I slept later than usual, but this is what I had for my first meal today:

    Elvis burger (hamburger patty topped with almond butter, banana, and bacon), collard greens, and sweet potatoes (yes, they were slightly burnt. One of these days I'll learn to set a timer). 
  19. Like
    Anhe reacted to ladyshanny in Let's talk (non-traditional) breakfasts   
    Super easy one yesterday.  Ground beef/turkey combo, diced red pepper, snow peas and a big handful of baby kale.  Served with some pickled jalapeños and a blop of mayo.

  20. Like
    Anhe reacted to ShannonM816 in Day 16 - Cannot. Stop. Crying.   
    One thing to pay attention to is the amount of starchy vegetables you're eating. People who experience depression or anxiety often find they need several servings a day. 
  21. Like
    Anhe reacted to kirbz in Kirbz's Whole30 Log   
    Well, here I am again. I swore I'd never do another Whole30. I didn't think I would need it. I had such high hopes that I would truly turn what I learned from my first round into a new, healthier lifestyle. Alas, I did not. I have fallen back to old eating habits, have regained 8 pounds, and have lost all of the NSVs I gained. I'm extra, super duper tired, my joints ache, I have less stamina for physical exercise... All the bad things. 
    So, I'm doing another round and committed to making it stick this time. Today is Day 1. 
    My goals are much the same. At the end of the day, I want to be healthy again. I want to feel strong and confident in all the physical activities I want to pursue today. And someday, when I'm 70 years old, I want to still be active in the outdoors because my body is still strong and healthy.
    Some things I want to do better this round: 
    Eat more greens. Lots more. I want to eat at least a large salad every single day.  Eat more fats. I think I was light on fats my first round so I want to eat more of them, with more variety.  Eat more variety. I want to try new meats (like lamb) and more vegetables (like endive and rutabaga).  Invest more time in making interesting meals. I tended to wing my meals and they were simple. I would like to select more recipes and make nice, fancy meals to share with others. 
  22. Like
    Anhe reacted to kirbz in Kirbz's Whole30 Log   
    REINTRODUCTION Day 1: Sunday, October 29
    Foods Reintroduced Today: added sugar, alcohol (only that contained in vanilla extract)  
    How I Felt: I felt really full for a long time after eating two cookies. No other ill effects. 
    Meal 1: one chicken apple sausage pan-cooked in avocado oil with three scrambled eggs and spinach
    Exercise: 7.37 mile hike with 1450 feet of elevation gain
    Meal 2: baked salmon with BBQ sauce and Spice Cave Sea seasoning; mango avocado salsa
    Snack: paleo chocolate chip cookies with macadamia nuts
    Exercise (Insanity Day 12): 40 minutes Insanity (Cardio Power & Resistance)
    Post-Workout Meal: one slice deli pepper turkey
    Meal 3: none (I was still quite full from eating cookies, even after doing Insanity, that I didn’t bother with dinner)  
    Water Intake: ~100 oz
    Supplement(s): peach detox tea with two scoops of Vital Proteins Collagen Peptides after my snack
    Sleep Last Night: 10 hours 03 minutes (3:08 deep; 6:46 light; 0:09 awake)
    Thoughts/Reflections: I ended my Whole30 today, which ended up being 43 days of compliant eating. I found myself becoming quite surly and grumpy as I tried to continue eating perfectly Whole30. Poor Shawn finally sat me down and told me that I shouldn't keep doing this if it was making me unhappy. And it was. I was bitter about all the meal preparation and cooking time. I wanted to try new things. But I felt restrained by Whole30 and so I was angry about it and I wasn’t eating very much because it was all just such a pain in the ass and not worth it anymore.
    So, I ended it. By baking some Paleo cookies and eating two of them. The ingredients weren’t at all awful and they were AMAZING! And I so enjoyed the process of baking! I love baking!
    Right now, I feel happy. Which I hadn't felt in the last couple of days. It's amazing how food still has such power. We'll see how tomorrow goes. Hopefully starting my so-called reintroductions with cookies won't set my proper reintroductions back too much. I plan to go back to Whole30 tomorrow with the exception of some probably added sugar at dinner while eating out. And then I want to introduce lentils and black beans this week. Those are really the only legumes I would care to eat, and even those are rare. But I do want to do this reintroduction and learn from it everything that I can!