littleg

Whole30 Certified Coach
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littleg last won the day on December 2 2019

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About littleg

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  1. littleg

    Pre-Workout Meal- Confused!

    @LindaLeeWell it sounds like you've got all of this thought through! Good luck with your training
  2. littleg

    Pre-Workout Meal- Confused!

    @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 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.
  3. littleg

    Pre-Workout Meal- Confused!

    @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 ) 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!
  4. littleg

    Newbie

    It would be great for the three of you to go through this together! My best W30 was when there was a thread of 4 of us going through together!
  5. littleg

    It's Time To Slay The Sugar Dragon

    Can you eat avocado? My husbands tuna method is often 1/2-1 baked sweet potato mashed up, can of tuna, 1/2-1 avocado, dried shallots and mustard. It is surprisingly good Totally not telling you to go against medical advice but if you used just the egg yolk that would make almost a full 2 cups of mayo... so you'd be getting like 1/15th of an egg yolk per serving... Only you know how bad your sensitivity is but sometimes the poison is in the dose so just food for thought.
  6. littleg

    Puzzler’s log

    Thanks for the recipes! In terms of ginger and stuffiness... My mom did it, her mom did it... so now I just do it too If you like science maybe you'll enjoy this. Maybe it is the anti-inflammatory nature that helps? I think one of the most useful things about journaling is what you just noticed. It reminds you to pay attention to some of the less obvious changes that might result from a nutritional change!
  7. littleg

    It's Time To Slay The Sugar Dragon

    Well, don't let anyone tell you that you haven't planned and thought this through! Here are a few more breakfast ideas: https://whole30.com/melissas-chicken-hash/ https://www.ambitiouskitchen.com/maple-blueberry-turkey-sausage-breakfast-patties/ (leave out the maple) Sweet potato toast is good too... just make sure to have some protein and vegetables with it. Without onion and garlic it is tough to follow recipes as written. I follow a low FODMAP diet (and thus no onions and garlic) and tend to just make recipes without them. Some of the things I routinely do for meal 1 are: Cranberry turkey burgers (turkey, poultry seasoning, some shredded zucchini for moisture and fresh cranberries) with homemade cranberry/strawberry sauce and mayo. Asian turkey burgers (turkey, coconut aminos, diced pepper, fresh cilantro, fish sauce) with a side of veggies dipped in ginger/coconut amino flavored coconut milk. And lately, at work because it is easy to eat in small bites, diced left over steak with raw chopped red peppers with mayo. I know regular mayo is out for you - I haven't tried the egg free kind. Is the egg allergy a super-legit allergy? I'm just wondering if it is the egg white that you could be allergic to and could try a W30 mayo made with just yolk. I always eat my eggs for lunch so I always have egg-free "breakfasts" so it is possible
  8. littleg

    hollysmokes log

    Just an FYI on the recipe... it calls for a lot of coconut oil. I think 1/2 cup? Anyway, I use like 1 tbsp I know pates often have a lot of extra fat added to them so if you are looking to mimic that super smooth mouth feel you may need it... but taste along the way. Nice job making it through a W30 over a holiday. I always wished I had a group of friends that would want to do a W30-esque holiday meal. My friends/family are all about eating things out of boxes with margarine so unfortunately not going to happen any time soon
  9. littleg

    hollysmokes log

    Well you've got a few years under your belt then! I didn't realize that. That sausage looks like it must be somewhat regional - I don't recognize the names of any of the stores that carry it. But... if you like cooking - this is my go-to for liver. And I hate liver. https://autoimmunewellness.com/bacon-beef-liver-pate-with-rosemary-and-thyme/ I made this in a cooking class and even the 3 year old in attendance scarfed it down! I think it is funny that once you start feeding your body things besides muscle meat and processed carbs sometimes it tells you what it needs and you can actually hear that message. There will be days where all I want to eat is this liver (I go through this with sardines and smoked oysters too) - when those cravings come I honor them for sure
  10. littleg

    Introduction

    You've got a month to get ready! What are some of the biggest changes you'll have to make for a W30? Maybe we can give you some ideas/tips!
  11. littleg

    Puzzler’s log

    In general lots of us are magnesium deficient. We get it mostly from the soil via foods grown in the soil and since our soil is depleted... so are we I casually (and with no medical license) recommend magnesium to anyone with sleep issues, muscle issues, nerve issues and everyone who has ever started on it feels better. Some people who have started it for sleep also notice other things (usually some kind of chronic neck/back/etc pain) clear up. My go-to oral has been Magnesium Serene in the berry flavor (watch out for the tangerine - it is TART). Also, there is stevia in it... so you can wait until after your W30 or decided how you feel about it being a "medical necessity". Whole Foods sell a different brand, but again, like anything in their "wellness" department, if you save the receipt you can return it after trying it. What are the recipes for creamy tuscan chicken and savoy chicken? Always on the lookout for good recipes! Try steeping some ginger in water for that stuffy nose!
  12. littleg

    Whole 30 Journal - Weeks 1 and 2

    @Coffeelover99 It sounds like you've recognized that a little bit of balance goes a long way! There was an instagram post today from Renaissance Periodization about how there are up to 11 meals between Thanksgiving and New Years that could be "problematic". But so many people are like: screw it, it is the holidays, I'm eating whatever. This post really resonated with me because I'm definitely in the f-it camp and this perspective really highlights how just a handful of meals shouldn't be the reason to throw all self-restraint out the window. I remember reading a statistic once that most "annual" weight gain actually occurs during the holidays (and is just never lost) and accumulates year after year. But that doesn't have to be the case if people approached it more like it sounds you are
  13. @hollysmokes I NEVER meet anyone who knows about Katy! I love her work. How did you learn about her stuff?
  14. It sounds like you've given this a lot of thought! If you are "worried" about Christmas - have a plan. Figure it out before the heat-of-the-moment temptations are there calling you. If you want to indulge, do it, enjoy it and don't beat yourself up. If you don't, don't. 1 meal isn't going to make or break your path towards being "able". And I hear you on keeping up with kiddos - I have a 3 year old son... I wish I had half his energy!