kirbz

Here you are: https://whole30.com/2018/11/walmart/.

I want to be eating more vegetables so I think I'm going to try a new thing for next week. I'm going to come up with a list of a variety of vegetables, some familiar and some newer, and commit to incorporate those into my meals for the week. So, here's what I have planned for next week! I'd like to then follow up and account for how I did! Vegetable List for Week of February 18 Asparagus Cucumber Kale (rarely eat) Broccoli Zucchini Yellow Squash (rarely eat) Radishes (rarely eat) Cabbage (rarely eat) Brussel Sprouts Cauliflower Beets (rarely eat)

Two things I wanted to note: I have not been sick since I started my Whole30 journey shortly after Thanksgiving. This is despite coworkers, friends, and family all around me getting sick with all kinds of cold and flu yuckiness. Bread, especially bread all on its own, is a trigger for me. It makes me want to eat all the things. Cookies. Chocolate. Ice cream. More bread. So bread is most definitely only for very special occasions.

Reading this at work was a mistake. The frequent snickering made it quite apparent that I wasn't actually perusing a work document... LOL, this really was great! And totally relate-able! As if making the decision and committing to healthier eating isn't hard enough! You then have to go out and figure out what healthy actually means! That's honestly the biggest selling point for me! Whole30 doesn't claim to be the healthiest "diet" in the world for every single person on earth. It's an experiment for you to figure out what that looks like for you and your own personal context!

I'm sorry to hear that this is such a struggle for you. You should be proud of your commitment for making it this long! Though I sincerely hope that things improve for you and you find some of the joy and benefits that so many others (myself included) have found! One thing that seemed to jump out to me is that it seems like you're trying really hard to re-create all the things you used to love. That can be hard and frankly, I just end up disappointed when I try to do that. Have you tried finding new recipes that are delicious all on their own? Perhaps something you've never tried before so you won't have a comparison to how it tasted before? I strongly recommend that you find a blogger or recipe book that focuses on Whole30 food and try some new stuff! My favorite bloggers are Paleo Running Momma and Mel Joulwan. Others on the forum often really love Nom Nom Paleo. All three have websites with dedicated Whole30 sections that are reliable. There are others, though you'll find a lot of false information on Whole30 recipes out there, so be diligent about checking the ingredients and making sure they align with the rules! Check out the @Whole30Recipes Instagram feed for daily recipes from featured bloggers. That'll give you lots of other ideas and will point you to more reliable sources. As for breakfast, I really struggled with breakfast for a long time. I didn't love eggs either and vegetables were also hard for me. What I've found now is that bacon, eggs scrambled in leftover bacon fat, and soup works really well for me. I alternate the Silky Gingered Zucchini soup and the Golden Cauliflower soup recipes referenced below. Bacon can be hard to find but Pederson's Natural Farms and Applegate Naturals are two brands to look for. I believe even Costco carries their own brand that is compliant as well. Online could always be an option too. If you're interested in trying some new stuff, here are some of my favorite recipes: https://www.paleorunningmomma.com/breakfast-egg-roll-bowl-paleo-whole30/ https://www.paleorunningmomma.com/bacon-zucchini-fritters-paleo-whole30/ http://meljoulwan.com/2014/11/10/oven-fried-salmon-cakes/ https://www.paleorunningmomma.com/paleo-salisbury-steak-meatballs-whole30/ http://meljoulwan.com/2012/03/29/merguez-meatballs/ https://meljoulwan.com/2012/10/24/golden-cauliflower-soup/ https://meljoulwan.com/2012/11/05/silky-gingered-zucchini-soup/ https://www.paleorunningmomma.com/twice-baked-potatoes-paleo-whole30-vegan/ I truly do wish you the very best and hope you find something great from this!

MINI RESET, Day 5: Friday, February 8 Sleep Last Night: 8 hours 38 minutes (0:32 deep; 5:17 light; 2:49 REM; 0:21 awake) Wakeup: 7:15 am Meal 1 (8:30 am): three scrambled eggs with a splash of coconut milk cooked in leftover bacon fat; 2.5 slices of bacon; large bowl of zucchini soup Exercise (12:00-1:00 pm): 1.85-mile snowshoe hike with 318 feet of elevation gain (170 max HR; 143 average HR) Meal 2 (1:30 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; one can of sliced potatoes pan-cooked in ghee Meal 3 (8:30 pm): five slices of tri-tip cooked on the BBQ with marinade; three half spinach and artichoke potatoes Water Intake: ~80 oz Steps: 11,104 Symptoms/NSVs: Still constipated Thoughts/Reflections: Nothing significant to report today. Need more vegetables and more water. And probably less potatoes….

MINI RESET, Day 4: Thursday, February 8 Sleep Last Night: 7 hours 57 minutes (1:12 deep; 3:48 light; 2:57 REM; 0:01 awake) Wakeup: 6:30 am Pre-Workout Meal: none Exercise (7:00-8:00 pm): cross-training class (179 max HR; 143 average HR) Post-Workout Meal: none Meal 1: none Snack (10:30 am): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (11:30 am): chicken shawarma*; baba ganoush*; cucumber and tomato salad*; fresh-squeeezed pomegranate juice Meal 3 (9:00 pm): four chicken tenders pan-cooked in avocado oil with BBQ sauce, salt, and pepper; one can of sliced potatoes pan-cooked in ghee; bowl of carrot caraway soup Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~70 oz Steps: 11,887 Symptoms/NSVs: Strong cravings for chocolate Thoughts/Reflections: Nothing significant to report today. * My lunch may or may not have been fully compliant. It was from a local Lebanese restaurant and I have received conflicting information about what ingredients they use. There is also something of a language barrier when discussing specific ingredients. It’s a small, family-owned restaurant. I think it’s fairly highly likely that the food is compliant. And I did not have any form of negative reaction eating their foods as part of my reintroductions.

MINI RESET, Day 3: Wednesday, February 7 Sleep Last Night: 8 hours 42 minutes (0:26 deep; 4:56 light; 3:20 REM; 0:05 awake) Wakeup: 6:45 am Meal 1, Part 1 (7:30 am): three scrambled eggs with a splash of coconut milk cooked in leftover bacon fat; 2.5 slices of bacon; small glass or orange juice Meal 1, Part 2 (10:00 am): large bowl of zucchini soup Exercise (3:00-3:40 pm): 2.24 mile walk during my lunch break (119 max HR; 106 average HR) Meal 2 (3:45 pm): meat stick; bowl of cauliflower soup Pre-Workout Meal: none Exercise (7:00-8:00 pm): indoor bouldering (114 max HR; 86 average HR) Exercise (8:00-8:20 pm): 3x3 strength training circuit (arms + abs) (115 max HR; 91 average HR) Post-Workout Meal: none Meal 3 (9:30 pm): two salmon and sweet potato patties with Lizard Sauce; bowl of carrot caraway soup Water Intake: ~60 oz Steps: 14,052 Symptoms/NSVs: Fatigue (particularly muscle fatigue) Thoughts/Reflections: I’m not eating and drinking enough for how much I’m working out. Not much else to report. I’m proud of myself for making these changes and this is kinda how I do it – dial in the exercise first and then the eating. Next week should be much better!

The meal template provides a good summary of your fat options. You can find that here: https://whole30.com/downloads/whole30-meal-planning.pdf. In summary, you should have one or two portions of fat with each meal, not counting the oil you may cook with because most of that is left in the pan. Your fat options are: oils such as olive oil, coconut oil, or avocado oil (I often consume these in dressings; mayo is also a good option) other cooking fats like animal fats (duck fat and fried potatoes are delicious!) ghee and other butters such as nut butters or coconut butter coconut such as coconut flakes (I often do a handful as a pre-workout fat) olives (sometimes I add a random, large handful of olives just to get fats into a meal) avocado coconut milk (I make curries or soups with coconut milk; a lot of people do coconut milk with their coffee) A few other things to note: Most people do best with a fist-sized serving of starchy vegetables each day. This includes potatoes, carrots, winter squashes, beets, rutabaga, etc. You seem to rely heavily on these types of vegetables. Try more variety of vegetables. Some of my favorites are: zucchini, spinach, artichokes, brussel sprouts, cucumber, and asparagus. Eat more fat! :-) Hopefully some of these things will make you feel better! Best wishes to you!

You will most definitely continue to see lots of statements from people about whether or not something is compliant. You'll find Pinterest boards and blogs and articles and comments about Whole30-compliant items. Some of them are right. Many of them are not. Some are blatantly just trying to take advantage of a successful and popular program. I find that it's best to learn the rules for yourself and always rely on your own judgement! That being said, the rules can sometimes be difficult to apply and learn all at once so do feel free to ask questions! This is a great community who really do try in earnest to do the right thing!

I would recommend against making any assumptions that "all" of anything is or is not allowed. Reading labels for every single thing you consume is a good practice so that you always know what you're putting into your body. And, sometime product ingredients vary by region. Quite literally, a specific product out West will not have sugar but it does in the Midwest version. And, manufacturers change their ingredients all the time so it really is best to check! That being said, this item is compliant, as are the five or six varieties I have tried from them so far. That being said, just make it a habit and always spend the extra few seconds to read about what you're consuming! Best wishes to you!

MINI RESET, Day 2: Tuesday, February 6 Sleep Last Night: 7 hours 17 minutes (0:43 deep; 4:45 light; 1:48 REM; 0:00 awake) Wakeup: 6:30 am Pre-Workout Meal: none Exercise (7:00-8:00 pm): cross-training class (183 max HR; 149 average HR) Post-Workout Meal: none Meal 1: none Snack (10:15 am): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (12:00 pm): bowl of crockpot red curry with stew meat, onion, and green beans Exercise (12:40-1:20 pm): 2.34 mile walk during my lunch break (135 max HR; 110 average HR) Snack (7:30 pm): banana (because I was starving and dinner wasn’t ready) Meal 3 (8:15 pm): strip steak seasoned with spices and grilled on the BBQ; baked potato with salt and ghee; bowl of cauliflower soup Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~80 oz Steps: 14,374 Symptoms/NSVs: Constipated Slight headache in the afternoon ·Extreme exhaustion in the afternoon Thoughts/Reflections: I felt tired today. In all the ways. My muscles were tired from intense working out (after not much working out at all) and poor fueling (skipping meals and pre/post-workout probably wasn’t the smartest choice). I wanted to take a nap in the afternoon. And I was unfocused and unmotivated at work. But I’m here. I’m back on Whole30. And I am killing the exercise! Yay me!

@ultrarunnergirl Thank you so very much for the information! Those are all great ideas and any of those could be do-able for me (I know I'm not particularly sensitive to real foods before or during exercise)... Just to clarify then, is there not really a recommendation on fat versus protein versus carbs when fueling during long-duration activities? Is the point really just to get food in you? It seems your examples cover the range of fat, protein, and carbs. Is it just finding what works for you and there really isn't an official answer? I live in South Lake Tahoe so it doesn't get excessively hot even in the summer. Right now, we just got four feet of new snow and it's cold so I could probably take pretty much anything for my winter time activities. In summer, I avoid really hot days and tend to stick with high elevations, so 85 is probably as hot as it gets. In these cases, I could partially freeze my hydration bladder before single-day outings and store stuff close to that to make sure it stays fresh throughout my day.

Hi! I am an aspiring mountaineer/alpine climber and am wondering how to fuel long, low intensity efforts... I've seen a number of threads on people's personal experience and I plan to delve into those a bit more, but is there an official Whole30 answer to fueling exercise in the middle of it? Is it carbs? Protein? Fat? Some combination of those? For a bit more context... I will be starting a series of long (1-3 hour), low-intensity exercise efforts (hiking, easy running, biking, swimming, etc.) that I will do a few times during the week. I may or may not find a new to "fuel" during these exercises but would like to understand what would be the best food to try if it's needed. On weekends, I will also be spending bigger days in the mountains (hiking, climbing, backpacking). These could be anywhere from 5-12 hour days. So, what do I use to fuel the 1-3 hour, more frequent activities? And what do I use to fuel the weekend, super long activities? Thanks in advance for your help!!

MINI RESET, Day 1: Monday, February 5 Sleep Last Night: 7 hours 08 minutes (0:48 deep; 4:32 light; 1:49 REM; 0:10 awake) Wakeup: 6:00 am Meal 1 (7:45 am): three scramble eggs cooked in leftover bacon fat; two slices of bacon; ~2.5 cups of cauliflower soup Exercise (12:15-1:00 pm): 45-minute walk during my lunch break Snack (1:30 pm): Gaia Herbs Liver Cleanse tea with one scoop collage powder Meal 2 (2:30 pm): bowl of crockpot red curry with stew meat, onion, and green beans Pre-Workout Meal (5:45 pm): two hard-boiled eggs Exercise (6:30-7:45 pm): vinyasa yoga Exercise (8:00-8:45 pm): personal spin class (using the CycleCast app) Post-Workout Meal: none Meal 3: none Supplement(s): Primal Kitchen Collagen Peptides Water Intake: ~80 oz Steps: 13,791 Symptoms/NSVs: Funny pooping (I have been alternating constipation and nasty diarrhea the last few days) Thoughts/Reflections: I clearly didn’t eat enough today. I did have some of the food, I just didn’t have a chance to eat it. When I came home from my double workout, I ended up chatting with my roommate for an hour. By that time, I just wanted to go to bed instead of prepare and eat a meal. And so I did. This is fairly normal for me. When I decide to get healthy and fit, I tend to prioritize exercise over eating. But I need to find time for both because they work best when they work together!