Physibeth

Members
  • Content Count

    4891
  • Joined

  • Last visited

  • Days Won

    46

Reputation Activity

  1. Like
    Physibeth reacted to ShannonM816 in Protein powders   
    Whey is not allowed on Whole30, it's from milk and is considered dairy.
     
    You would be much better off finding actual foods that you can eat for breakfast. It doesn't have to be eggs. Have a blended soup like this one with some meatballs or burger patty. Or these salmon cakes are good for breakfast, and they're even good cold if you don't have time to reheat them. Make one of these salads for vegetables. You will get used to eating real food for breakfast, if you will just start doing it.
  2. Like
    Physibeth got a reaction from casedietz in Everyone is talking about diarrhea? Can I get some of that?   
    You've gotten great advice and I have nothing to add. Moving this to the Troubleshooting section of the forum though.
  3. Like
    Physibeth reacted to fifthj in I weigh the same but I'm not the same   
    I was in a bad place when I started the Whole 30. 

     

    It was 8 months after giving birth to my second child. I was still 22 lbs overweight despite working out several times a week and choosing “healthy” foods (not much meat, lots of grains and beans). I ate zero packaged junk food, but I had delicious high quality pastries a couple times a week and thought nothing of it. Oh, and I regularly had 2-3 glasses of wine per night just to “wind down.” My childhood asthma had returned. My skin was on a hormonal rollercoaster; besides breakouts I had eczema and keratosis pilaris (chicken skin bumps on back of my arms).

     

    I was always hungry and always eating. I tried calorie counting. I tried Weight Watchers when the calorie counting got demoralizing. I tried weighing all my food when WW didn’t work. All that micromanaging sucked the joy out of living, and I still couldn’t lose the weight.

     

    My mantra was that I deserved that pastry/glass of wine/bowl of tortilla chips because I had been “so good” all day. I’d pile on the calories after the kids were in bed.

     

    But then I simply turned a corner, and decided that I deserved to feel healthy, to feel like I did before my pregnancy. Heck, why not feel even better than that?

     

    So I decided to give W30 a try. What did I have to lose? 

     

    Which begs the question, 30 days later, what did I lose?

     

    As it turns out I lost ZERO pounds. 30 days of total compliance, and I weigh exactly the same. Yep, I’m one of those. (At this moment in time, while nursing, anyway.)

     

    I gave myself an hour or so to feel really down about it. But then I took at the NSVs I drafted yesterday before I weighed in.

     

    I weigh the same, but I’m not the same. 

     

    I GAINED:

    - the ability to breathe freely without asthma. This is truly priceless. I have not touched my inhalers in one month.

    - a peaceful relationship with food. I’m not battling it any longer. I know what makes me feel good. And once I finish the reintros I’ll know what doesn’t!

    - knowledge and acceptance. I know my body is holding on to this weight because it needs it for nursing. Sure, I can tweak things here or there, but by and large I’ve proved to myself that it just doesn’t want to let go of it right now. I’m going to have to be patient. I am ready to stop nursing for a variety of reasons, but it may take a while for my hormones to catch up.

     

    So, what next? 

     

    I’m going to do reintroductions to see which food group(s) were exacerbating the asthma. 

     

    I'll have the occasional glass of wine over the next week or so (we’re traveling).

     

    I also had bloodwork done on Day 25. In two weeks I will meet with my chiropractor who has nutritional training to review that. Perhaps there are hormonal factors at play that can be worked on.

     

    Once I know the bloodwork results, I’ll decide whether to jump into another Whole30. For now, I will stay compliant while at home, avoid whatever it is that’s causing the asthma even when out, and have the occasional glass of wine. 

     

    But mostly, I am going to enjoy the calm Whole30 has brought to my life and give my body some grace.

     

    Read on for details if you’d like. As always, I’m open to any feedback on how to move forward. These forums were an amazing resource through the whole process.

     

    NSVs:

    - Asthma GONE without the use of steroid inhalers

    - Skin clearer

    - Nails growing like crazy

    - Eczema gone

    - Keratosis pilaris (chicken skin on arms) drastically reduced

    - On the rare occasions where my alarm goes off before the kids are up, I only press snooze once instead of three or four times

    - I can see my waist again! hallelujah!

    - Clothes fit better and I can get into some I couldn’t a month ago

    - Even energy all day long

    - More time between meals means more efficient work 

    - Free from cravings. I no longer struggle with food choices.

    - Not tempted to eat after dinner

    - I don’t “need” wine to relax anymore

    - I don’t need to weigh myself every day as I used to

     

    What went well:

    - I rocked it with the homemade condiments: mayo, ketchup, ranch dip and Nom Nom Paleo’s “magic mushroom” seasoning were my favorites

    - Egg bakes saved my bacon for breakfast - such a time saver, and great to start the day without having to “think” about the meal

    - Kombucha was the perfect treat instead of wine/beer/cocktails

    - I made it through Easter with flying colors

    - I cooked many compliant meals for my extended family (we’re talking large groups of 12-20 people, and they all loved them)

    - I did NOT evangelize to my family, which is something I’d done in the past, but tried to set a quiet example

     

    What could have gone better:

    - I ate more frequently and had more fruit and potatoes than necessary in the beginning. I was still breastfeeding heavily then (I’m down to one nursing session a day now), so I was nervous about my supply and likely overdid it. All compliant, so no harm done, but once I got down to 3 (large, by my previous standards) meals per day, which was about two weeks in, I felt much better. 

    - Some days I ate 1/2 an avocado at every meal. Maybe I need to dial that back to 1/3.

    - Still having some skin breakouts but then again I’m in a transitional place hormonally as I slowly stop breastfeeding

    - Sleep is not a long or solid as I would like, mostly due to kids waking me up - if fact, SLEEP could be the largest factor in the weight hanging on.

    - I need to drink more water. 62 oz/day isn’t cutting it.

     

    What I’ll do in the future, to keep doing better:

    - Make fruit and potatoes a once a day thing, not an every meal thing

    - Aim to be in bed by 8 and asleep by 9

    - Read for 1hr before bed instead of watching tv

    - Dial coffee back to one cup per day, replace second cup with matcha

    - Aim to drink 3 32-oz bottle of water/day

    - Keep working with my preschooler on not waking us at night when he goes to the bathroom in the middle of the night. He can do it, but it helps when we prep him by talking about it before bedtime.

    - Let my husband take over the 5:30 feedings when he is home so I can sleep longer

    - Take measurements to track inches lost, not just weight

    - Stay on whole 30 at home. I rarely eat out (maybe once a week) so that would be a pretty complaint lifestyle, and I find it easy to do at home.

    - I won’t go back to having stevia in my coffee. That was the hardest thing to give up, and I think it was triggering a cycle of sugar cravings. In fact I may even give up my almond milk. I think I’m ready to enjoy coffee black, and I like the simplicity of that. 

  4. Like
    Physibeth reacted to SaraRuns in Sara's Post W30   
    I got in two walks yesterday and did about a half hour of yoga.  My hip/back continues to improve.  I'm going to give a run a try tonight.
  5. Like
    Physibeth reacted to SugarcubeOD in Confused about snacks   
    Fourth Meal it UP!  This is precisely the type of situation that would call for a 4th meal! 
  6. Like
    Physibeth reacted to JennyJo103 in 2nd whole 30 and gained weight   
    yea I guess I should be more specific. I am focused on fat loss and muscle gain. I just wanna be slender and be able to fit back into ALL my clothes again! if that's at 150 pounds and  I got muscle but still am slender with not much fat, I would be fine with that! I will try adding in the walking everyday and continue on the lifting weights see how that works! thanks so much for your help physibeth! 
  7. Like
    Physibeth got a reaction from LadyM in Physibeth's Post-W30 Log   
    Thanks everyone! It did seem to go by fast! And thanks jmcbn...I bought it to teach on St Patrick's Day mostly because it had the word shenanigans on it which I love.
     
    This weekend ended up including a bit of off roading. I tried to keep it reigned in but I'm feeling it this morning. Saturday we went to the fancy movie theater to see Zootopia and I ate the free with ticket popcorn (not worth it) and some truffle fries (totally worth it). Sunday we went to Outback with friends after church and I had coconut shrimp with steak, mashed potatoes, and a wedge salad (worth it). Yesterday I did Whole Foods salad bar and I may have added a little blue cheese (worth it) and last night was the end of tax season dinner full of fancy delicious food that was all definitely worth it right down to the amazing dessert.
     
    I did do all my meal prep on Sunday for the rest of the week so plan is to stay on track. I did add back my whey protein post workout. I'm just going to see how this goes over the next month and see if I need to stay strict longer. Next Monday I leave for Orlando (Disney/Universal) for a week so that will be challenging.
     
    I did do the body fat dunk tank on Sunday and wasn't particularly pleased that I've gained weight and lost muscle over the past year. But looking back at the past year I've been much more loose with my food than in years prior. So maybe I'll stay this course until the next time he comes around with that tank and see if it got better or not. At any rate I'm still feeling stronger, slimmer, and healthier so something is going well.
  8. Like
    Physibeth got a reaction from LadyM in Physibeth's Post-W30 Log   
    Thanks everyone! It did seem to go by fast! And thanks jmcbn...I bought it to teach on St Patrick's Day mostly because it had the word shenanigans on it which I love.
     
    This weekend ended up including a bit of off roading. I tried to keep it reigned in but I'm feeling it this morning. Saturday we went to the fancy movie theater to see Zootopia and I ate the free with ticket popcorn (not worth it) and some truffle fries (totally worth it). Sunday we went to Outback with friends after church and I had coconut shrimp with steak, mashed potatoes, and a wedge salad (worth it). Yesterday I did Whole Foods salad bar and I may have added a little blue cheese (worth it) and last night was the end of tax season dinner full of fancy delicious food that was all definitely worth it right down to the amazing dessert.
     
    I did do all my meal prep on Sunday for the rest of the week so plan is to stay on track. I did add back my whey protein post workout. I'm just going to see how this goes over the next month and see if I need to stay strict longer. Next Monday I leave for Orlando (Disney/Universal) for a week so that will be challenging.
     
    I did do the body fat dunk tank on Sunday and wasn't particularly pleased that I've gained weight and lost muscle over the past year. But looking back at the past year I've been much more loose with my food than in years prior. So maybe I'll stay this course until the next time he comes around with that tank and see if it got better or not. At any rate I'm still feeling stronger, slimmer, and healthier so something is going well.
  9. Like
    Physibeth reacted to SaraRuns in Sara's Post W30   
    Thanks, Bethany!  Believe it or not, I'm really not stressing.
     
    Exciting comeback by Boston Marathon's women's winner, Baysa, really fun to watch.
     
    I definitely got some relief from the massage yesterday.  She also gave me some tips on stretching and said my psoas and hip flexors are very tight.  She wants me to do some yoga and then start running again.  So I did some stretching last night, followed by ice.  More yoga tonight and then I'll try a 3 mile run on Wednesday.  And I'll continue to walk during the day, as that seems to offer some relief as well.
     
    Eating is back on track.
  10. Like
    Physibeth got a reaction from jmcbn in Having a bad case of the "Feeling Fat"s.   
    Stay the course ladies! I understand so much what you are feeling. Remember the fat on your body is not your identity. It is a condition that you are fighting for your health but it has nothing to do with WHO you are. Focus on internals. Focus on enjoying healthy nourishing food. Focus on having a full enjoyable life. Take a walk in the sun. Dance to your favorite song. Celebrate being alive!
     
    I teach group fitness so I totally get the feeling fat...I'll let you in on a secret...every single one of us (down to the most fit people I know) feel this way. Society has trained us to hate our bodies. Don't believe the lie. You are alive! Celebrate the body you are in and what it can do and keep challenging yourself. Little by little, bit by bit, that is how to regain your health.
  11. Like
    Physibeth got a reaction from jmcbn in 2nd whole 30 and gained weight   
    May I ask how tall you are? Are you giving yourself a full rest day in between weight training sessions (assuming they are full body focused). What specifically are you doing in your sessions? Light cardio or HIIT can help your body use fat for fuel as long as you don't fuel those session with carbs beforehand (which it sounds like you have a handle on). Chronic cardio (like distance running) can be a hindrance to fat loss. Personally I don't give a rat about the number on the scale, I'm more concerned about my body composition and how my clothes fit. Going from 0 exercise to 3-4 strength session a week may make your body freak at first, but if you are training smart change will happen. I teach group fitness so I understand the challenge between under/over training and what balance is best. You need to give it some time though for sure. Enjoy a relaxing walk everyday if you can though and maybe add a HIIT session in once a week for cardiovascular improvements.
  12. Like
    Physibeth got a reaction from jmcbn in Having a bad case of the "Feeling Fat"s.   
    Stay the course ladies! I understand so much what you are feeling. Remember the fat on your body is not your identity. It is a condition that you are fighting for your health but it has nothing to do with WHO you are. Focus on internals. Focus on enjoying healthy nourishing food. Focus on having a full enjoyable life. Take a walk in the sun. Dance to your favorite song. Celebrate being alive!
     
    I teach group fitness so I totally get the feeling fat...I'll let you in on a secret...every single one of us (down to the most fit people I know) feel this way. Society has trained us to hate our bodies. Don't believe the lie. You are alive! Celebrate the body you are in and what it can do and keep challenging yourself. Little by little, bit by bit, that is how to regain your health.
  13. Like
    Physibeth got a reaction from jmcbn in Having a bad case of the "Feeling Fat"s.   
    Stay the course ladies! I understand so much what you are feeling. Remember the fat on your body is not your identity. It is a condition that you are fighting for your health but it has nothing to do with WHO you are. Focus on internals. Focus on enjoying healthy nourishing food. Focus on having a full enjoyable life. Take a walk in the sun. Dance to your favorite song. Celebrate being alive!
     
    I teach group fitness so I totally get the feeling fat...I'll let you in on a secret...every single one of us (down to the most fit people I know) feel this way. Society has trained us to hate our bodies. Don't believe the lie. You are alive! Celebrate the body you are in and what it can do and keep challenging yourself. Little by little, bit by bit, that is how to regain your health.
  14. Like
    Physibeth got a reaction from jmcbn in 2nd whole 30 and gained weight   
    Is the only exercise you added weight training? I've seen a lot of evidence that light walking can help with weight loss. Weight training - especially very heavy weights can cause water retention if you don't properly recover. What is your stress level in general? How much are you sleeping? Have you accounted for the late period as a possibility for the scale and measurements being up? I know that I get pretty bloated right before I get my period even when I'm strict Whole30. Have you experimented with different fats/veggies to see if anything you eat regularly causes bloating for you? How much water are you drinking? Was your first Whole30 a drastic change of your diet?
  15. Like
    Physibeth reacted to Tom Denham in Need direction   
    I went back and read an earlier post where you shared one day of your meals. You elaborated that you did vary your meals, but stayed relatively near what you posted. The composition and size of your meals looked reasonable to me. I would expect a person with 70 pounds to lose weight eating as you reported. 
     
    I would note that when I began the Whole30, I never lost more than 2 pounds per month. After 3 months, I was down 6 pounds. I maintained a Whole30-approach to eating and lost 2 pounds per month for 15 months in a row until I was down 30 pounds. That really was about all I needed to lose and without changing anything, I stopped losing. A part of my story that I have not discussed on the forum much is that I started losing weight 2 years before I began a Whole30 approach. I dropped from the 230 area to the 215 area by doing CrossFit and trying to eat healthy on a "conventional" basis." The problem with how things worked losing that initial 15 pounds with aggressive exercise and conventional eating was that I lost most of the weight in the first year and then stopped losing at all the second year. I was looking for something to help me make the progress I needed and wanted when a friend told me about the Whole30. After a year of no weight loss, I was grateful to lose 2 pounds per month. 
     
    Some of us lose weight slowly. What is important is that we can keep losing weight if we keep doing right by our bodies month after month.
     
    The only other thing I would mention for you is the value of working with a functional medicine doctor. I had already lost all my weight and established a great healthy routine before I sought out a functional medicine doctor to help me figure out some things. My insurance does not pay for doctor visits with the person I see although insurance has paid for all the lab work. I am very pleased with what testing has told me about my body. The doctor has put me on particular supplements at appropriate doses for me and I am the healthiest I have ever been. I would never have been able to figure out what I should be doing reading on the internet and listening to scattered experts offer advice as well as I have working with this doctor. You can learn more about functional medicine and find a practitioner at https://www.functionalmedicine.org/.
  16. Like
    Physibeth reacted to MarleneRenee in I ate four eggs!   
    I am on Day 8. Although my long fingers can hold 5 eggs, I've been eating three. I have found that three eggs, power-packed with veggies and fat, have been challenging for me to get down. HOWEVER, today I went back to the gym (I took last week off as my body adjusted to my new eating plan) and when I got home this morning, I downed four power-packed eggs without any trouble and thoroughly every single bite!!   
  17. Like
    Physibeth reacted to Karen_Suep in 100+ pounds to lose - HELP with symptoms   
    Don't forget fat is your friend. It's hard to transition from "fat makes me fat" to "fat fuels my body and helps get rid of fat."
    That being said. You've only been doing this 8 days. Look at it as a lifestyle change. Some days are easier than others, especially when moving from a "this is a diet" to "this is my lifestyle"
    Choose to think positively even when it's not easy. Instead of saying "can't", say "don't".
    Try to make meals that keep you sated until the next meal and avoid eating snacks if you can. If you start getting hungry before a meal, try and stick to two of the macros (veggies, fats, protein). One of the hardest things I've had to learn (with my personal medical conditions) has be to avoid fruits by themselves. If I grab any, I *usually* eat it with my meal or with another fat/protein.
    That being said, keep on trucking. Life change doesn't always happen overnight. Remember your body is adjusting to eating this way. Also, my encouragement is to keep drinking water and making sure you get enough salt in your diet. It seems counterintuitive, but sometimes those two things will help with water weight too.
  18. Like
    Physibeth reacted to Beets in Posting   
    Still going strong, two days post surgery. Knowing I'd be asleep half the day I stayed up Thurs till I'd made magic soup, gyoza meatballs and sunshine sauce.
    Good thing! I came home from the hospital craving absolute junk. I did drink some apple juice at the hospital. They wanted to know I could keep it down after the anesthesia and I was too out of it to refuse.
    But since then I've resisted the urge to comfort myself with sugar and crap. I chowed the meatballs the first day with the leftover sautéed cabbage.
    My finger hurts A LOT. I've had to max out on the Percocet. Making me totally nauseated. Other than that I'm ok.
  19. Like
    Physibeth got a reaction from Paulapes in Denny's   
    This might help: https://www.dennys.com/assets/files/Dennys-Allergen-Guide.pdf?v=1.3.0.66
     
    You have to ask a lot of questions when you eat out on a Whole30
     
    This might help as well: http://whole30.com/downloads/whole30-dining.pdf
  20. Like
    Physibeth reacted to jmcbn in Is it ok to have a protein heavy breakfast?   
    It will.
     
    For now plate up a full template meal, eat from it what you can ensuring you get a little of each of the macros, then wrap up the remainder to eat as soon as you feel able - this should negate the need for that morning snack. You really want that 4-5hr window between meals because that's when the magic happens - that's when the body will start tapping into available fat stores for fuel. If you're constantly topping up on fruit & nuts that isn't going to happen any time soon.
    Stick with the template.
  21. Like
    Physibeth reacted to jmcbn in Is it ok to have a protein heavy breakfast?   
    Protein heavy is fine, so long as you're also including the recommended 1-3 cups of veggies (3 being optimum) & a generous serving of fat - the idea being to follow the meal template at every meal.

    Protein gives you the staying power to last the 4-5hrs till the next meal, fat provides energy, and veggies provide roughage/fibre & that nice full feeling.
     
    Two eggs + beef isn't really protein heavy by the way.
  22. Like
    Physibeth reacted to jmcbn in very discouraged   
    People who are prone to anxiety or depression really need starchy carbs, and foods naturally high in selenium, tryptophan & serotonin.
    You say you cut out white potatoes entirely, and ate sweet potatoes only every few days - did you eat any other starchy veg?
    Were you including plenty of mushroom, liver, lamb, beef, eggs, bananas, shellfish, oily fish such as mackerel & salmon, tuna, turkey, & brazil nuts for their natural selenium, tryptophan & serotonin content?
    If not I'd highly recommend that you do.
    It would also be of benefit to make sure you get adequate time outdoors.
  23. Like
    Physibeth reacted to fitfoodiejj in When husband isn't bought in...   
    Yes! I thought it would be hard having stuff around like the leftover Easter candy.. but I see it and just in my head think it is not worth it, not worth the after affect and not worth the calories. So far it is going well with that but I have a pretty solid mental mind set on transitioning my life this go around and my hubby is supportive of it
  24. Like
    Physibeth got a reaction from fitfoodiejj in When husband isn't bought in...   
    Instead of thinking about it as foods you can't eat, think about it as foods you are choosing not to eat.
     
    The power of words and attitude are incredible. Don't be a victim, don't be on a diet, make empowered choices about what you are putting in your body.
     
    When I stopped telling people "I can't" and started telling people "I don't want...I'm choosing not to" it rocked my world!
  25. Like
    Physibeth got a reaction from Tom Denham in low carb for depression?   
    I would say in general you are not eating enough at all and I see no leafy greens. You need to up your veggies at all your meals. Your protein seems low at meal 1. Remember that when eggs are your sole source of protein you want as many as you can hold in your hand without dropping. Usually 3-4 for women.
     
    I personally find that having my starchy veggies later in the day is better for my energy levels so I usually have them with meals 2 and 3. 
     
    I'm a little confused about the nightshades part. Did you do a regular Whole30 + Whole30 with no nightshades and then start reintroductions? Did you feel wonderful at the end of 30 and 45 days and just started feeling bad again with reintros? What have you introduced? What was the reason for no nightshades? Any other changes around the time you started feeling bad again?