Sara_Lee Posted May 15, 2013 Share Posted May 15, 2013 I decided to track my meals on here to hold myself accountable. Day 1 (14 May 2013): I wasn't feeling very hungry today, so I sort of forced myself to eat throughout the day to prevent late night overeating. Meal 1: -baby salad greens -half avocado -grilled chicken breast -red cabbage -mini english cucumber -1 stalk celery -squeeze of lemon + splash of ACV Meal 2: -2 whole eggs + 1 egg white -2 large kale leaves -cooked in coconut oil Meal 3: -broccoli -grilled chicken breast -0.5 tbs olive oil Meal 4: (post workout) -tilapia cooked in 1 tsp coconut oil -raw cauliflower -baked sweet potato "fries" coated in egg whites I also drink black coffee in the morning, green tea during the day, and herbal tea at night. Link to comment Share on other sites More sharing options...
AuntB Posted May 15, 2013 Share Posted May 15, 2013 Today was my day 1 too! Looks good! Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 15, 2013 Author Share Posted May 15, 2013 Thanks, Brittany...Good luck on your "journey" Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 16, 2013 Author Share Posted May 16, 2013 Day 2: All my food was very similar to yesterday's meals. I must say, had I not been doing this challenge, I probably would have given into emotional eating today, so hopefully I can continue to build up some more willpower. Meal 1: -same salad as yesterday minus the ACV Meal 2: -2 whole eggs + 1 egg white -zucchini + white mushrooms -cooked in coconut oil Meal 3: -small piece of grilled chicken breast -brussel sprouts -0.5 tbs coconut oil Meal 4: (post workout) -tilapia -1 plantain -cooked each in 1 tsp coconut oil Link to comment Share on other sites More sharing options...
Susan W Posted May 16, 2013 Share Posted May 16, 2013 Welcome and congrats for not caving to emotional eating. I did notice a couple of things. Your food looks good, but is there a reason you are using egg whites? We are huge fans of using the entire egg around here. Most of the nutrition is in the yolk and we are not afraid of fat. Fat is goid. On that note, I see a lack of fat in your meals. Becoming fat adapted is one of my favorite things about this program. Good luck and do ask many questions. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 16, 2013 Author Share Posted May 16, 2013 I do normally eat more fat (i.e. tbs of oil instead of tsp), but I just haven't been too hungry these past few days and didn't want to feel sick when it came time to workout. As for the egg whites, I just like mixing it up, I suppose. I am definitely learning to love more fats in my diet though (for years I had that huge fear of fat that so many of us do). I plan to start tracking my macros once I get a little more free time (been a busy week and no time to even shop for groceries yet!). That way, I can plan out my meals a little better, and perhaps identify what I'm lacking and what makes me feel best. Thank you so much for your observations and advice! Link to comment Share on other sites More sharing options...
Beets Posted May 16, 2013 Share Posted May 16, 2013 There is no need to track macros if you are following the meal template. http://whole9life.co...ng-Template.pdf There is a big section in ISWF about how the Hartwigs had the template broken down by a nutrition expert and he believed it was right on in terms of macros. (Clearly I am paraphrasing.) More importantly, a big piece of the W30 is changing your relationship to food. Trust the process, follow the meal template and give yourself 30 days without tracking and logging. I was a big logger too, but my w30 was really transformative in that regard. I'll never do it again. I lost weight and inches and continue to do so post W30. Woo hoo! Freedom from food logging while achieving those goals feels great. Link to comment Share on other sites More sharing options...
Susan W Posted May 16, 2013 Share Posted May 16, 2013 Oh please don't use your free time to track macros or anything else. As Beets said, trust the process. Use your free time to do something worth while. :0) Link to comment Share on other sites More sharing options...
dmt Posted May 16, 2013 Share Posted May 16, 2013 Hi Sara_Lee! Would you mind if I used your meal log for my meals as well, or should I start a new thread?? I think it will keep me accountable and also allow others to comment on my new habits! Link to comment Share on other sites More sharing options...
AuntB Posted May 16, 2013 Share Posted May 16, 2013 Dmt- You can start your own thread! We all have our own It might be easier to find if you know what your thread is called! Sara_lee keep it up! We got this! Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 17, 2013 Author Share Posted May 17, 2013 Thanks to everyone for their input & support. I am mainly curious about the macros to see how different levels of carbs vs. fats affect me, but after reading what Susan W and Beets said, I do see how tracking could perpetuate an unhealthy relationship with food. It may be better to simply learn to trust my body without over-analyzing every little detail. My appetite was a little stronger today, but not by much. With stress, my appetite tends to swing like a pendulum, so I either eat everything in sight or everything repulses me. Maybe once Sunday rolls around, and I can relax a little, things will shift toward a normal, healthy appetite. Most of my meals are very rushed at work (if I even get to eat), and I know this is terrible for my digestion and appetite...(who wants to eat when their stomach is going to gurgle for 20 minutes after because they shoveled it down so fast?) Also, my last meal has been late at night (~10:30 pm), which I prefer not to do, but I usually don't eat until lunch time anyway, so it hasn't had too terrible an effect yet. Lots of rambling tonight... On to my eats... Day 3: Meal 1: -Salmon filet - steamed brussel sprouts -cooked/topped with 1 tbs coconut oil Meal 2: -same ol' salad as the past 2 days (I'm a creature of habit ) Meal 3: -3 whole eggs -broccoli + cauliflower -cooked in coconut oil Meal 4: (post workout) -flounder filet (disappointingly small ) cooked/topped with 1 tsp coconut oil -baked sweet potato fries coated in egg white Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 18, 2013 Author Share Posted May 18, 2013 Day 4: Appetite was much bigger today...so I went with it. (I always seem to be extra hungry on Fridays...hmmm...) Normally I'd probably give in to temptation and eat all kinds of junk and feel awful the rest of the weekend, but not tonight! *pats self on the back* :] Meal 1: -swai filet -broccoli -1 tbs coconut oil -butternut squash Meal 2: -3 whole eggs -3 kale leaves -cooked in coconut oil Meal 3: -greens -red cabbage -mini english cucumber -1 stalk celery -grilled chicken breast -half avocado -splash acv I was still quite hungry so I had... -raw cauliflower with remaining half of avocado -plantain cooked in 0.5 tbs coconut oil Drinks were my usual black coffee in the AM (with cinnamon in the grounds. If you've never tried it, DO IT. I put cinnamon on almost everything), oolong tea during the day, and chamomile in the evening, with water throughout the day. (I always have something to sip on) Overall I'm feeling pretty good and optimistic. I feel less bloated already and even noticed my skirt fitting a little more loosely today I look forward to making it past the 1 week mark... Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 19, 2013 Author Share Posted May 19, 2013 Day 5: I stayed pretty busy yesterday (Saturday), so I ended up not eating nearly enough. I told myself to not stress it though and just eat breakfast instead of skipping it, if I felt overly hungry. Fast forward to today, it's about 12 noon, and I'm still not very hungry. Go figure. Meal 1: -3 whole eggs -1 large zucchini -cooked in coconut oil -butternut squash with cinnamon Meal 2: -baby salad greens -2 smallish stalks of celery -red cabbage -half avocado -grilled chicken breast -splash acv I probably had too much caffeine and not enough water yesterday, but I'm not stressing over that either. Taking it one day at a time and focusing on my successes instead. Black coffee in the morning and early afternoon, peppermint ceylon tea in the morning, and herbal tea in the early evening. Link to comment Share on other sites More sharing options...
Fenderbender Posted May 19, 2013 Share Posted May 19, 2013 Nice Graphlex !!!! Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 20, 2013 Author Share Posted May 20, 2013 Thanks, Fenderbender...It belongs to my photographer friend Day 6: Nothing very interesting to report. Today was a very lazy day. Meal 1: -Swai filet -fried plantain -cooked in 1 tbs coconut oil -fresh steamed green beans topped w/ 0.5 tbs olive oil Meal 2: -same salad as yesterday Meal 3: (post workout) -grilled chicken breast dipped in... -pumpkin puree w/ cinnamon (#StrangeButGood) Meal 4: -steamed asparagus -flounder filet -1 tbs coconut oil Black coffee, herbal skin detox tea, chamomile tea, and of course water for my drinks. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 21, 2013 Author Share Posted May 21, 2013 Well I'm realizing all of my meals are going to be super boring and basically the same on here, but just knowing anyone else might read this will keep me honest. So there's that. I noticed in the shower that the acne on my back doesn't seem as inflamed today. My face is still pretty bad though Day 7: (What?! Day 7 already?? Yippee!) Meal 1: (post workout) -grilled chicken breast -steamed asparagus -1 tbs olive oil -baked sweet potato fries coated in egg white Meal 2: -3 whole eggs -2 kale leaves + broccoli -cooked in coconut oil Meal 3: -baby greens -red cabbage -1 stalk celery -cucumber -half avocado -grilled chicken breast -splash acv Black coffee and only 1 cup of green tea *gasp* I feel like I should/could have eaten more today, but alas, I was once again rushing rushing rushing. Oh well, I will try to do better tomorrow. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 22, 2013 Author Share Posted May 22, 2013 Day 8: I was craving mango in a major way today. Luckily I didn't have any, and I was not about to go to the store again, as fruit seems to be a "trigger food" for me. I'm trying to figure out how much I should be eating so I don't have that end of the week urge to eat everythingggg in sight. Also trying to add more carbs into my diet, as I feel I function better when I don't limit them too much. Working on it, working on it. Meal 1: -Swai filet -steamed brussel sprouts -fried plantain w/ cinnamon -about 1.5 tbs coconut oil Meal 2: -3 whole eggs -zucchini -cooked in coconut oil Meal 3: -same salad as yesterday w/ lime juice in place of acv Meal 4: (post workout) -flounder filet -another fried plantain w/ cinnamon -heaping 0.5 tbs coconut oil Black coffee, green tea, and chamomile tea per usual. Overall, my energy seems to be good, and I enjoy not being bloated & slugging from the icky foods. Hoping for improvement in my digestive issues and skin soooooon. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 23, 2013 Author Share Posted May 23, 2013 Day 9: Meal 1: -same salad as usual Meal 2: -tilapia filet -steamed brussel sprouts -fried plantain -about 1.5 tbs coconut oil to cook/top Meal 3: (post workout) -grilled chicken breast -sweet potato topped w/ coconut oil -raw cauliflower Black coffee & berry white tea in the morning. Overall my energy seems to be good, including when I work out. My face is still broken out all over, but seemed less inflamed today (or I'm just seeing what I want to see...still too soon to tell.) Digestion was not great today though. Meal 1 was definitely rushed, which most certainly contributed to the tummy troubles. I'm TRYING to get better about not measuring things (oil)...all in good time. When I started eating meal 3, I felt that ravenous "OMGosh I'm not going to be able to stop eating"...but after I finished off the cauliflower, I no longer felt the urge. Progress, yay! Still avoiding fruit, even though these hottttt days are inducing some wild cravings for it. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 24, 2013 Author Share Posted May 24, 2013 Day 10: Meal 1: (post workout) -swai filet -steamed asparagus -fried plantain -1 tbs coconut oil -0.5 tbs olive oil Meal 2: -3 whole eggs -1 zucchini + broccoli -cooked in coconut oil Meal 3: -salad per usual -sweet potato topped w/ coconut oil -raw cauliflower I woke up to stomach pains today. Not good. Constipated yesterday, and the opposite today (sorry to be crude, but I wanna track my digestive reactions and see if they relate to any certain foods, even among these clean eats). I know I didn't eat enough today. I really need to be better about time management. Hmph. Okay enough beating myself up...as my stomach gurgles. I think the raw veggies (cauliflower and cabbage in particular) may be giving me tummy troubles, as my stomach seems to begin churning after I eat them. I may try lightly steaming my veggies from now on to see if there is any difference. This evening, I was able to once again overcome to urge to continue eating forever. I'll aim for better balance tomorrow. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 25, 2013 Author Share Posted May 25, 2013 Day 11: Meal 1: -3 whole eggs -broccoli -cooked in coconut oil Meal 2: -same salad -plantain fried in 1 tbs coconut oil Meal 3: -Swai filet -steamed brussel sprouts + cauliflower -1 tbs coconut oil I had trouble sleeping last night, and woke up to stomach pains again this morning. I actually didn't feel very hungry today...of course I didn't work out either. Starting to have more intense cravings though. Blech. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 26, 2013 Author Share Posted May 26, 2013 Day 12: Today was not a good day food-wise. I've also been extremely tired yesterday & today (and avoided working out, too ) Meal 1: -3 whole eggs -broccoli -cooked in coconut oil -plantain fried in 1 tbs coconut oil Meal 2: (which basically turned into grazing/binge-eating the rest of the night....I'll list what I can remember...with shame) -usual salad w/ double serving of chicken -2 sweet potatoes w/ coconut oil -raw cauliflower dipped in half avocado -small apple, strawberries, 4?? bananas (fruit is my trigger!!) -walnut meal I cringe as I write this, and I can only imagine how sick I'm going to feel with my sensitive stomach. I'm feeling the need to cut back on carbs a bit to make sure I'm getting enough protein. It is a little difficult, as I was used to relying on protein powder to boost my intake. Blah, blah, blah. I need sleep. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 27, 2013 Author Share Posted May 27, 2013 Day 13: Woke up feeling hungover (twinge of a headache) and ending up using the bathroom 3 times total today. Oh my. Didn't eat until around 2 pm (?) after church, and didn't have any real cravings at all. Just tried to load up on protein. Meal 1: -2 flounder filets -steamed brussel sprouts -~1.5 tbs coconut oil Meal 2: (post workout) -grilled chicken breast -baked sweet potato fries coated in egg white Meal 3: -baby greens -red cabbage -1 stalk celery -half avocado -squeeze of lemon -grass-fed burger (!!!) So today is the first time I've had red meat since I was about 8-9 yrs old...wowie. I cooked it on my george foreman grill though, so it ended up rather dry. Next time I will either cook it less or do it in the skillet. It's going to take some getting used to, that's for sure. I'm definitely patting myself on the back for stepping out of my comfort zone, though! Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 27, 2013 Author Share Posted May 27, 2013 Day 14: Wow, 2 weeks in already?! That shit cray Face is breaking out pretty badly today. Usual tummy troubles. I'm definitely considering making this longer than 30 days... Meal 1: -swai filet -steamed asparagus -0.5 tbs coconut oil -0.5 tbs olive oil Meal 2: (post workout) -sweet potato w/ cinnamon -grilled chicken breast Meal 3: (left me absolutely STUFFED) -2 large collard leaves -1 shredded carrot -red cabbage -cucumber -half avocado -can of tuna -squeeze of lemon -topped w/ tahini Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 29, 2013 Author Share Posted May 29, 2013 Day 15: Ughhh. Troubles with sleep again last night (tummy pains). Today started out alright, face wasn't as inflamed as yesterday, ate a decent meal before work but didn't get a chance to eat at all during work. Ended up eating WAY too much. Damnit. Meal 1: -swai -steamed brussel sprouts -fried plantain -2 tbs coconut oil Meal 2: -salad per usual w/ grass-fed burger Meal 3: -Flounder -steamed asparagus -0.5 tbs coconut oil -0.5 tbs olive oil thennnnn I kept eating after I knew I shouldn't... -tahini (a sickening amount) -raw carrots, cauliflower, celery -3? bananas -strawberries -watermelon I know I need to make sure I eat throughout the day so I don't end up binge-eating like this, and also avoid trigger foods (nuts/seeds and fruit). And deal with stress and emotions in a healthy way. Hmph. I'm disappointed in myself, but I'll try not to worry over it too much. Link to comment Share on other sites More sharing options...
Sara_Lee Posted May 30, 2013 Author Share Posted May 30, 2013 Day 16: Okay, some reflections...if I continue to binge on "compliant" foods, I'm not fully embracing the Whole30 challenge and will not get the results I desire. (Eating ~6 servings of fruit at once does not fit within the meal template in ANY way). Also, overeating in general is just going to stress my body, contradicting what I'm aiming to do--heal my gut (and change my relationship with food). *sigh* I'm definitely extending this past 30 days...maybe an occasional non-compliant food or treat at the 30-day mark or when the social occasion arises, but that's it. Until I see some progress in healing my gut and acne and no longer feel the urge to binge-eat. Well today I felt pretty crappy. Woke up with a sore throat (had one yesterday but it went away after coffee). Today's sore throat has yet to go away Sleep was not good last night either (because my poor stomach was digesting so much food!) Usual tummy troubles in the morning, and I felt kinda bloated. Meal 1: -tilapia -steamed brussel sprouts -1 tbs coconut oil Meal 2: -3 whole eggs -broccoli -cooked in coconut oil Meal 3: -flounder -steamed asparagus -0.5 tbs coconut oil -0.5 tbs olive oil Meal 4: (post workout) -small grilled chicken breast -sweet potato fries in egg white Link to comment Share on other sites More sharing options...
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