slc_melissa

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slc_melissa last won the day on December 6 2017

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  1. slc_melissa

    Full Body vs. Split Routines - Which to Choose?

    I think Settyfitness was asking about how many days per week you're working out and how much time you want to put into the gym....if you're doing 4-6 days, no problem with doing split body routines. If you're talking more like 2-3 times per week, your time might be better spent with a full body routine.
  2. "Side effects" timeline (not exact, not everybody goes through every stage): https://whole30.com/revised-timeline/ We need more specifics about what and how much you're eating. Like, how many eggs? How big is the piece of protein? But: First guess is you're not eating enough. Have you seen the template: https://whole30.com/downloads/whole30-meal-planning.pdf Your breakfast doesn't have any veggies, if you're salad is mostly greens it needs to be huge. Also, I hate to break it to you, but the banana pancakes are out for the program. Be wary of any non-whole 30 sites with recipes. A lot of people use the whole 30 to get clicks. From https://whole30.com/the-official-can-i-have-guide-to-the-whole30/: Pancakes: No Sometimes, we feel like if we have to have one more conversation about pancakes, we might explode. No, you can’t have pancakes. Yes, even if they’re just bananas and eggs. First, they are explicitly ruled out in the Whole30 program guidelines. This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)… Pancakes in any form do not encourage success with the Whole30 program. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. The Whole30 is designed to change your relationship with food, first and foremost. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored. Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. There are studies that show that how your brain perceives the food influences satiation. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. And it’s that psychological response that we are trying to target with the program. You may not have an affinity for pancakes, but we find that most people who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-stuff-you-used-to-eat foods. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. In our vast experience, this sets everyone up for the best Whole30success possible. And, of course, what you choose to do after your 30 days are up is entirely up to you.
  3. slc_melissa

    Possible pre-workout meal option?

    I feel like the almond industry has done a stellar job somehow advertising themselves as "high" in protein. Yeah, they've got some protein, but they are much higher in fat and are considered a fat source on the whole30. The unflavored paleo protein from Amy Myers has no sweeteners or other ingredients: https://store.amymyersmd.com/products/the-myers-way-paleo-protein-unflavored I'd say it needs to be blended. (You can't just stir it into something, in my limited experience.) Maybe a blend of pureed sweet potato (you can find cans of this in some stores), coconut milk, and protein powder? A little bit of fruit for flavor if needed? (A more complex carb like sweet potato might do your body better than the fructose in fruit.) Nice job on staying compliant most of the time! Sounds like your're rocking it.
  4. slc_melissa

    Possible pre-workout meal option?

    Well, if you're post Whole-30, you can do whatever you want smoothie-wise. The bigger thing that stands out to be is that you have no protein in there. There seems to be two different recommendations on the website. From the meal planner pdf: https://whole30.com/downloads/whole30-meal-planning.pdf They recommend Protein and Fat prior to a workout. (I'd say this is especially for like weight lifting type workouts.) There is also this article, which seems to be more geared towards long effort/high intensity type stuff (if the workout is more than 60 minutes at a continuous moderate to high intensity): https://whole30.com/whole30-pre-workout-post-workout/ They recommend Protein and some carbohydrates pre-workout. I think it's worth playing around with to find out what works best for you with what type of workout, but add some protein to it in either case.
  5. If you haven't been having migraines and then suddenly are and think it's food related, the real test would be to compare what you just ate to what you've been eating before. Is there anything that you ate recently that you haven't been eating? Or ate a lot more of? But to answer your questions: Yes, it could be a stress headache and from not sleeping well. Yes, it could be there is a compliant food that doesn't do well with you personally. For instance, the amount of nuts and almond milk you listed would destroy me. If you're really dragging all the time, it could be food related. I personally do better with more starchy vegetables than you've listed. I especially make an effort to eat a lot of (specifically cooked) vegetables at breakfast, it really sets my day up well and has an effect on afternoon energy.
  6. slc_melissa

    R1D18 Feeling so tired and overwhelmed...

    Also, make sure you're salting your food and drinking a lot of water.
  7. slc_melissa

    Snacks--when and what to eat?

    Try not to think of them as snacks, think of them as mini-meals so you get protein, veggies, and fat like Sugarcube mentioned above. Leftovers are great mini-meals!
  8. slc_melissa

    struggling

    Agree with everything above, also anytime someone says "I'm eating enough of x food group", like 90% time they're not, especially on plated fat. Really take a look at the meal template and make sure you're matching. Also, on leafy green vegetables, if you're measuring cups, it's the compressed greens, not a loose handful, so you really need a lot of them. If you're eating fruit, try to only eat it with a meal, but at the end if you're still hungry.
  9. slc_melissa

    Plateaued for 3 weeks - help please

    Food-wise, are you eating enough fat? You're not listing any in the meals. After the evening walk, something with protein and starchy carbs might be more appropriate for a post-workout. I'm hesitant to add specific weight training advice, since there is such a wide range of programs, and everything depends on: goals, ability, equipment, time, knowledge, etc. I'd maybe suggest doing some searching for weight training for runners, cross training for runners, or that type of thing. Or some calisthenics or yoga - some bodyweight strength moves can help. Do you have any resistance bands? They can also work. I was going to suggest adding a weighted backpack to some of your walks (hopefully you have one that has a hip belt so most of the weight can be on your hips), but it sounds like you've started to add weights already. (What type of weights and how?) I don't know how your walks are set up, and I don't know the premise behind the program you mentioned, so apologies if this isn't new, but during your walks, you could add something like: Every mile or half mile on some of the walks, do 10 squats and 10 lunges ea. leg, to whatever depth is good for you. Change up number and intensity as needed. Other exercises that are easy to throw in for variety: side lunges, jumping jacks, tuck jumps, one legged squats. Are there hills around where you are? You could find a steep one and walk up and down it several times. You could try adding some intervals of faster/more intense walking on some of your walks. For instance, half-way through the walk, you could: walk faster for 1 min. walk normal for 2 min. Repeat x times Interval times/distance can be widely varied, feel free to play around with them. Hope this might help with some ideas, great job in general, and good luck! Here's some ideas for bodyweight moves with decent explanations:
  10. slc_melissa

    Plateaued for 3 weeks - help please

    Ignoring the weight loss aspect, you could post a few days of what you eat/drink and see if anything stands out to anybody. From an exercise perspective, sounds like you do mostly cardio? Might want to add some heavier weight training in there. Also, just out of curiosity, you've been doing a strict whole30 for 8 months?
  11. slc_melissa

    Can I have Recess sparkling water?

    I'm not saying there is anything else in the nectar, I'm saying that nectar, being a concentrated thing to make something sweet, falls outside of how I would interpret the Whole30 guidelines: "Do not consume added sugar, real or artificial." is the first thing on the "No" list here: https://whole30.com/downloads/official-whole30-program-rules.pdf Fruit juice is allowed, but even then it's not recommended to drink it: Fruit Juice: Yes Fruit juice is the only acceptable added sweetener on the Whole30. (We had to draw the line somewhere.) Use it to flavor sauces, soups, or entrees. Tip: While drinking a glass of fruit juice is technically compliant, we really wouldn’t recommend it, even if you juice it yourself. Juicing strips many of the nutrients out of the fruit, but still leaves all of the sugar. We’d much rather you just eat the fruit. ___________ Yes, I get that this is not a glass of fruit juice, and it's often recommended on the forum to add a small splash of fruit juice to water when people are looking to liven plain water up, but even if you make the argument that peach nectar is a form of fruit juice and technically compliant, I'd still stand by leaving it out of a Whole30. It's also possible nectar means different things in different places.
  12. slc_melissa

    Can I have Recess sparkling water?

    Pretty sure the "peach nectar" rules it out. Although not specifically called out in the sneaky sugar download, https://whole30.com/downloads/whole30-sugar.pdf, it certainly falls in the same realm as other nectars or monk fruit extract. In my opinion this product is best saved until after a Whole30.
  13. slc_melissa

    Camping

    Oh, and canned olives. Salty deliciousness when camping.
  14. slc_melissa

    Camping

    Some ideas: http://whole9life.com/2011/07/whats-in-your-cooler/ https://whole30.com/in-the-wild-1/ https://whole30.com/in-the-wild-2/ https://www.ourpaleolife.com/camping-paleo-edition/ Me personally: Breakfast: Hardboiled eggs and baby food vegetable/fruit pouches. (Sweet potato is a personal favorite). Lunch: Deli meat (make sure compliant), veggies, wrapped in lettuce. Or pre-made chicken curry salad in romaine lettuce wraps Dinner: Chili or curry, heated up.
  15. slc_melissa

    Soft Stools Normal?

    How many nuts are you eating? If you're significantly upped your intake from previously, that could be a major contributing factor. Nuts are recommended to be about the equivalent of a closed handful every other day or so.