LindaLee

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Posts posted by LindaLee

  1. I wanted to give everyone an update. I made it through my Whole30 without problems but without huge changes in my body composition or energy. I've been working with some functional medicine docs and after a battery of blood, urine, and food sensitivity tests, it's possible I am sensitive to sweet potatoes and chicken...which I pretty much live on during my Whole30s. Now I know all the arguments about food sensitivity tests, but what I'm doing right now is an elimination diet without those 2 staples to see if that makes a difference. It does appear highly likely that I have "leaky gut" and autoimmune issues that have been exacerbated by my Sugar Demon and the stress of marathon training for the last 2 years. So we're working on resetting my system at the moment, which still includes primarily whole foods and vegetables, though I'm reintroducing rice to see if that is a problem. My biggest goal is to keep the added sugars away (read: no gluten-free cookies or coconut milk ice cream) until we get through the 45 day elimination. I am hoping that retesting may indicate that the sensitivity on the test was a reflection of my usual consumption, and I'll be able to reintroduce chicken and potatoes at some point. If I truly am sensitive to potatoes and chicken, though, that certainly would explain why a Whole30 hasn't made me feel markedly better. However, I always am grateful to my Whole30s for giving me some freedom over my Sugar Demon. :)

  2. 22 hours ago, ladyshanny said:

     

    Recommendations are basically levelling up. To do the Whole30 all you have to do is eat only Whole30 compliant food for 30 days. If you chose to eat almond butter and dates exclusively for 30 days, that would technically be a Whole30.   If you desire to slay a sugar dragon, improve sleep, correct emotional eating and any other habits or food relationship issues, you can follow our recommendations which will give you best results. Some recommendations that you will see made here are based on thousands of people's results. Things like not eating fruit on its own, moving starchy veggies to the evening meal to improve sleep and cravings are items that we have discovered along the way that tend to help people. Do them if you want, don't do them if you don't.

    I found some of the recommendations from your link...but where might I find the one about the starchy carbs, eating breakfast within an hour of waking, and so forth? I'm well familiar with the rules, having done 4 Whole30s now, but would like to "level up," as you say. Thank you!

  3. I'm on day 18 and nary a hint of Tiger Blood in sight. I've been following the template of a good protein (venison, chicken, eggs, or salmon cakes) plus lots of veggies (squash, turnips, cauliflower rice, sweet potatoes, mixed with some greens like broccoli and spinach). I'm trying to limit nuts since they don't always play nice with me, so I don't have more than one serving per day. I try to have avocado or Whole30 may instead, or MCT oil in a pinch. I've limited my fruits to apples or berries. I rarely snack and I haven't been doing pre and postworkout meals because my workouts are relatively low intensity. 

    Breakfast today was Melissa's chicken hash, cauliflower/sweet potato rice, carrots, and half an avocado.

    Lunch was yellow squash, turnips, ground venison, and sweet potatoes, plus some applesauce.

    Dinner was wild pork tenderloins and sweet potatoes with Whole30 mayo.

    Right now, I'm just not hungry. I can workout but they're not great and I'm pretty tired afterward. 

    My sugar demon was pretty out of control, so I don't expect to be turning cartwheels after just one round, but I just wonder what I'm doing wrong. Am I not eating enough? I feel full at most meals but then wake up hungry in the morning. 

    This is my third round in the last 7 years and I tend to either be Whole30 or a complete mess (though I haven't had gluten or much dairy since my very first one back in 2013). I'm just feeling discouraged. I'm not going to quit because this is the best decision for my health, but dang. Today has been a rough day. 

  4. 12 hours ago, littleg said:

    @LindaLee Maffetone for CrossFit... I've never heard of that.  Are you actually trying to keep HR low during WODs?  I think Maffetone and CF come at performance gains from totally different perspectives... CF is meant to get your HR up, Maffetone is to keep your HR down... so if one does a WOD trying to meet both those goals he/she is actually not meeting either.  But maybe not...? I'm not a trainer so don't necessarily listen to me :lol: But in general... I think it is best to stick to one training philosophy and not mesh more than one.  What is your ultimate goal?  Run a marathon?  Clean and jerk a ton of weight?  Lose body fat?  Get healthy? 

    Your meal 1 sounds great.  If you feel good for your workout I wouldn't change it.  All I'd do for a post WO for CF is to have a small serving of protein and carbs within 1 hour of your workout.  The research actually shows that protein over the course of 24 hours will be sufficient IF you are eating enough protein (which a W30 meal plan should be if you are eating to template) and you don't necessarily have to get it in in that "magic" 1 hour window.  However if you are training hard day after day OR doing 2 a days then the carbs during or within an hour of the workout will likely help your NEXT workout because you'll replenish your glycogen stores.  That magic window does seem to exist for glycogen from what I've read.  But again, my gut feeling is that this is really more important for those athletes that are pushing the competitive/elite level.  Not those of us just doing CF for fun :)

    The ultimate metric will be how you feel.  If you are in too deep of a caloric deficit you'll just feel sorta crappy and your workouts won't be good.  But if you feel fine, are sleeping ok, and are seeing improvement in performance/strength/physique/etc then stick with what is making you feel good. 

    I actually have been combining Crossfit and running (Galloway) for a couple of years with great success for a couple of marathons, though this is the first time I've introduced a lower heart rate into the mix. I'm not an elite runner by any means; my goal always is just to cross the finish line with a smile and no injuries. I've been following the PowerSpeedEndurance training plans since my first marathon, and have cut 40 minutes total off my (admittedly slow) time. So my goals right now are threefold:

    1.  Get my hormones back in balance and my sugar consumption under control. I suspect I'll lean out some when I accomplish that. I also pray that this will get my blood pressure under control too, so I can go off the meds.

    2.   Run one last marathon next fall and PR, even if just by a minute or two.

    3.   Continue to work on building/maintaining my overall strength. Like I said, I'm not looking for some major weight crushing goals - but doing strength work has benefited me in more ways than I can count.

    I don't have any desire to lift tons of weight, but strength training has been a critical part of my half and marathon training and PSE does a great job with programming strength work and Metcons that are runner specific. As for getting my heart rate up...it really depends on the WOD. Some movements get it way up there...others don't. Since high intensity interval work is not my goal right now, I can get the functional movements in and work out with my buds without jacking my heart rate into my anaerobic zone...I just go slower or reduce or modify the reps, and I rest/stop if my heart rate goes too high. Thus far it's actually been much harder to keep my heart rate down while running! Though I know from experience that after I've been training for a while, I'll be able to go further and faster within the same heart rate parameters. 

    And all of this is kind of sideways to the thoughts about the food. I'm experimenting this week with not eating pre or post-WOD, but the training picks up next week and we'll see if that still applies. Certainly once I hit 5+ miles, I'm gonna need something.

    Thank you so much for the advice!

  5. I haven't had peanuts or soy in forever! I did quit my usual supplements and am just taking the ones my functional medicine doctor recommended! I think they're all pretty much soy free.

    Today (day 8) hasn't been too bad. I do think my pants are about the same, but this round isn't about weight loss for me...I figure that'll come when I get my hormones and everything back in balance, and get that sugar under control. It's much more about getting some energy back.

    What day are you on?

     

  6. 32 minutes ago, littleg said:

    @LindaLee As a (former) CrossFitter and half-marathon runner I'm going to go out on a limb here and say you might be undervaluing the intensity of your workouts :) 

    If you are doing and of the strength or metcon portions of your WOD as intended you need to "account" for them.  If you don't mind my asking - what is your HR% in your "aerobic" zone... I've never done a metcon with a heart rate that I would consider my aerobic zone (which I would call <80-85% of HR max).  When performed as written, metcons are meant to be hard - so are you not doing them hard or just not "counting" them as hard? 

    Per your runs... at this point if you really are doing A LOT of walking... and they are 2-3 miles, then, yeah, I don't think you need a pre or post workout.  I routinely walk 3 miles carrying my 40 lb son on my back (when we go for a hike and he suddenly decides he'd rather not walk :lol:) and I don't change my food intake for the day because of that.  BUT if I did a 5+ mile run I would. 

    Have you read the new guidelines regarding pre and post WO meals?  You can find it here

    In general - if you are looking to optimize performance you need to fuel well so you CAN go hard during your workout.  Your meal 1 at 9 may be just perfect.  But I'm not sure what you are eating.  Is it in line with the article posted?  If so, cool.  Stick with it. 

    However, your post workout... you'll feel better *tomorrow* if you re-fuel after a hard workout (which I would consider CrossFit, at least it was for me).  Eating some protein and carbs right after a workout may also help make better food choices later because you won't be starving.  Nothing huge - a small piece of leftover protein and a half a sweet potato or something. 

    Again, I think the recommendations in general are about optimizing performance.  And if you optimize performance you build muscle and can workout harder - both of which I'd assume might be part of your goals. 

    Good luck tinkering with things and finding out what works well for you!

    VERY helpful...thank you.

    I'm doing Maffetone Low Heart Rate training for running, and the recommendation is to keep the HR at or below your MAF max for strength training as well as all runs. So I do go as hard as I can on my Metcons, but of course they're not all created equal, LOL. Anything overhead or involving burpees = instant max heart rate! I just started the training, so I'm hoping my intensity will increase even at a lower heart rate. But of course they are usually extremely short - I think the max length last week was 15 minutes. i will try that post-workout recommendation - I did see the new guidelines and found them most interesting!

    My 9 am meal is a usual Whole30 breakfast - protein, surrounded by tons of veggies (usually squash and turnips) plus some sweet potatoes and a fat. Ditto for lunch, actually. 

  7. So I normally eat breakfast around 8 or 9:00, then go to Crossfit or run at 11:30. i then eat when I return from Crossfit, usually around 1-1:30.

    Thus far, I have NOT been eating anything extra prior to or after my workout. Right now, I would not call my Crossfit workouts continuously high-intensity. As a general rule, I do about 15 minutes of warm-up, 15-20 minutes of slow strength training, and 15-20 minutes of a Metcon with my heartrate in my aerobic zone. 

    My current weekday runs also are not what I would call "high-intensity" - usually 2-5 miles of low heartrate training, which does mean a LOT of walking at this point. 

    I Crossfit three days a week and run 3 days a week, with Saturdays being my long runs - currently will max out at 10 miles.

    I know we are all different, but would love some feedback as to whether I should add anything extra? 

  8. So this is my third Whole30 and I'm doing it for a couple of reasons. Mainly, however, my sugar demon has been out of control for a really really long time, and as a result my energy has been in the toilet, I have had terrible ongoing allergies for the first time in my life, and even some asthma-like symptoms. I first noticed it all while training for a November marathon and decided to go get checked out at my doctor. I had a stress test that showed a "slight" abnormality in my EKG, which led to a panic attack and a plethora of cardiac tests - all of which were completely normal and actually pretty darned good, thank God. However, my blood pressure and cholesterol both were still elevated. Though my doctors are great people, they basically just wanted to give me meds and see what happens.

    That doesn't work for me, so I went to some functional medicine doctors and am in the midst of several additional tests to try to locate the cause of the high cholesterol and BP (besides just "your genes"). I am on a very small dose of BP medicine and right now my BP is normal when I measure it at home. A second round of lipid tests showed a 60-point drop in my cholesterol though I had changed nothing - which suggests either the prior test was an anomaly or whatever caused the issue is a cyclical one. 

    2 years ago I was almost exclusively Paleo, then I changed to a carb cycling diet and reintroduced rice, oats, and gluten-free items such as breads (usually those made with rice or potato flour) to my diet. 

    So the most recent step was to embark on a new round of supplements and launch a new Whole30 to see if getting the sugar and the other grains out of my diet help with my symptoms. The timing is perfect because I am between goal races and also have begun low heart rate training for a spring half marathon and a fall full. So I don't have to try to go full force at the gym or during my runs.

    I'm on day 7 and true to the schedule, I just want to nap, LOL. Plus my nose has been running non-stop for a couple of days. Overall, I still feel pretty tired, and though I know this isn't hard...it does seem like 30 days are taking quite a while to pass. I just wanted to find a place where I could talk about the process - hopefully not complain but just share - and learn from others' experience. 

  9. FWIW last night again I was creepy crawly legs and I got up and took an additional 200mg chelated magnesium tablet and it seemed to calm things down so I was able to sleep. Maybe the level of magnesium I was taking just wasn't sufficient? Anyway, it was just SO nice to be able to sleep all night.

    That's a good idea...I'm going to try that next time I can't sleep.

  10. Thank you, Vickie! I feel better knowing I'm not the only one. I feel really tired tonight after my workout, and I took a little more magnesium than I normally do, so I'm about to go take a nice bubble bath and see how I do. I'm trying to cut back on my water in the evening, too - I tend to drink a lot more when I get home, and that might be contributing.

  11. I am having an awful time sleeping. Part of it is that it seems like I have to get up every 2-3 hours to pee (I'm female so it's not prostate, LOL). I didn't get up this much when I was chugging down Diet Dew!

    I also seem to have...it's not so much an increased heart rate, because I got up this morning and checked my BP and pulse because I was getting freaked out. My BP was 115/65 and my pulse was 66, so clearly my sense of a racing heart was subjective. This has happened a few nights in a row and it's really wearing on me.

    Before Whole30 I was taking a little serotonin before bedtime. I cut it from 5 to 3, but then started taking the magnesium before I went to bed. That did the trick so well I quit taking the serotonin. I don't want to go back to relying on serotonin and Unisom for my sleep, but it's troubling me a lot.