Mrs.Carly Posted July 7, 2013 Share Posted July 7, 2013 Hi Guys! I'm not new to the Whole 30 concept. I heard about it almost a year ago and it took me a good 6 months to go from "oh heck no, I can't do that" to "well.....I think I can give it a try", to now "Oh good Lord, I have to do something about the fatigue, headaches, and general crappy feeling". My story....I've had stomach issues my entire life, no idea what was wrong with me. I started doing research and learned about gluten. Even when I took gluten out of my diet, I still got stomach aches and pains, constipation, bloat, back pain, migraines, and arthritis (I started having issues with arthritis when I was only 21). Long story short, about 2 years ago I finally went to a holistic doctor and had blood work done. Several food allergies popped up. The main ones being: casein whey gluten yeast (actual allergy) eggs (actual allergy) black, white, and red beans A few other things showed up, but they were minor intolerances and were mainly due to having a "leaky gut" caused by the years of ingesting gluten. In short, I have really screwed up my intestines and my body with processed foods in the past. Since then, I've been on this journey to eat as clean as I possibly can. I don't even eat prepackaged gluten free products because even those cause stomach aches and pains, and can I add that it is rare that I go out to dinner and NOT get sick. A true miracle no matter how specific I am when ordering my food. Lately though, I have noticed that I'm getting the stomach cramps and the headaches back as well as the weight is creeping back up (actually going up faster than just creeping). I know that I need to tighten up my diet, and me trying to incorporate brown rice and quinoa back into my eating plan is not going as well as I had hoped. It is leading to INTENSE cravings for other things. As sweet brown would say, "I ain't got time for that". So without further ado, I plan to start the Whole 30 for the THIRD time. The first time, I got sick and took cough medicine...so I wasn't truly on it, though it did help with my sleeping and I lost 5 pounds. I went off of it at day 21. The second time, I did well, but I was over indulging on dried fruit and too many nuts. No weight loss, and was in Alabama for a week (which incredibly I cooked all my food at the hotel room and resisted king cake, donuts, cookies, BBQ, etc). I cracked at day 23. I want to do a FULL 30 days and heck even go beyond that. I made this soup: http://nataliejillfitness.com/chicken-soup/ Except I added more veggies, I added chopped tomatoes, cubed butternut squash, and doubled up on the amount of veggies. I also plan to add a half avocado per serving to really up the fat intake and help keep me full. My meal plan for tomorrow looks like this: Meal 1: 2 cup watermelon, .5 oz walnuts, 4 ounce pork chop, .5 tbsp coconut oil, half sauteed onion Pre work out meal: 1 cup mixed berries (strawberries, blueberries, raspberries), 2 oz pork chop, .5 oz walnuts Post workout meal: Small sweet potato, Get lean chicken soup, half avocado Meal 4: 6 oz sirloin steak, .5 tbsp coconut oil, cucumbers and tomatoes, .5 tbsp olive oil, small sweet potato This plan averages about 1850 calories, 130 grams of protein, 130 grams of carbs, and 100 grams of fat. The old school way of thinking in me is like "HOLY CRAP 100 GRAMS OF FAT", but they come from good fats so I'm hoping it is okay. My problem is NIGHT TIME SNACKING! I have a hard time with this....so I think if I get hungry, just have a few ounces of straight up protein. My goal is to eat between 1600-2000 calories during the day. 1600 on the days I do not work out, 2000 on the days I get double workouts (I usually do sprints in the morning and workout with a personal trainer lifting weights in the evenings on Mondays and Fridays), I am also sorta starting to train for a half marathon for January so I do some running too...but I'm more of a HIIT kinda girl. The half marathon was on my bucket list I know it is not recommended to count calories or carbs or anything like that, but I DO want to lose weight. I have picked this plan because it naturally cuts out all the things my body shows a reaction to...in the hopes that I can regain control of my eating and my weight fluctuations. When I have "cheat meals", it leaves me sick for several days and unable to work out hard in the gym like I want to. Time to get my health back! Feel free to critique my meals, I'm open to any advice and recommendations! Link to comment Share on other sites More sharing options...
GFChris Posted July 7, 2013 Share Posted July 7, 2013 You might want to cut back on the fruit portions. You fruit serving should be the size of your fist, and have it with or immediately after a meal. Also, avoid weighing your protein. Instead, go for 1-2 palm sizes. Your meal 1 seems light on veggies. Shoot for 1-2 cups of vegetables per meal. Walnuts should be limited. Do you like cashews, hazelnuts or macadamias? Those are the best nut choices. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Thanks for the feedback...I normally gravitate towards walnuts because it has been the only nut that I've tried (well that and pecans) that do no give me headaches. Will keep your advice in mind in regards to the fruits! Link to comment Share on other sites More sharing options...
sunnymama Posted July 7, 2013 Share Posted July 7, 2013 If you eat enough at meals you'll be surprised how much your snacking/mindless eating will decrease. Just an example...my Meal One this morning was three eggs fried in coconut oil, smallish sweet potato, one zucchini/green squash chopped and sauteed in same skillet as eggs, and raw sauerkraut. That sounds lie a lot I know, but it works. I don't think about Meal Two until several hours later and I was very much a grazer just three weeks ago. AMAZING (and I know in your case you are allergic to eggs that's just an example) Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Oh yup, I'm a queen grazer. I've always had a huge huge huge appetite. A few months ago I made a rule for myself...no eating while watching tv, I will ONLY eat at the kitchen table. That has helped a bit, but I'm noticing that some old night eating habits are coming back. Need to nip that in the bud. Do you think it is the higher fat keeping you full for so long (along with the protein)? How are your energy levels? I'm just worried about my workouts suffering too much.....my trainer will kick my butt if I say I can't do something, he's hard core Link to comment Share on other sites More sharing options...
sunnymama Posted July 7, 2013 Share Posted July 7, 2013 Oh yup, I'm a queen grazer. I've always had a huge huge huge appetite. A few months ago I made a rule for myself...no eating while watching tv, I will ONLY eat at the kitchen table. That has helped a bit, but I'm noticing that some old night eating habits are coming back. Need to nip that in the bud. Do you think it is the higher fat keeping you full for so long (along with the protein)? How are your energy levels? I'm just worried about my workouts suffering too much.....my trainer will kick my butt if I say I can't do something, he's hard core Honestly...I don't know, I haven't even finished the book yet. I think it's just quality food all around. And NOT thinking about food between meals is just too cool. You asked about my energy levels...very "even" as in no more crashing or feeling like I'm about to fall over. I have not experienced the whole Tiger Blood deal, but I'm also in a very high stress time of my life. Just to be even-leveled as I call it is pure progress. The mental clarity that I lost (or maybe killed with poor nutrition), well, I feel it coming back. It's just all better. And I am a newbie here, by all means take what I say with a grain of salt. But when I see your meal plan with watermelon I think you'll be hungry later. Just a thought and I might be completely wrong...have you joined one of the support threads in the Please Join Us forum? Lot of nice people there! Just saw your FB page--that's so awesome! Link to comment Share on other sites More sharing options...
amberino21 Posted July 7, 2013 Share Posted July 7, 2013 To be honest, you need to cut the calorie counting, weighing/measuring etc....the point of the whole 30 is to rid yourself of those confinements. It's also not a weight loss plan! I know it's hard to stop doing this, I'm coming from the same place, but the whole 30 is designed to change your relationship with food! You have "meal 4" written, but haven't included a meal 2 or 3. Pre and post workouts are on top of the 3 meals. Suggested pre workout is protein and fat (no carbs), and post workout is carbs (recommended starchy veg over fruit) and protein so you may want to swap some of your food around.....and add more meals...which will help with any hunger issues Add more veggies!! They're good for you and will fill holes Link to comment Share on other sites More sharing options...
snailytrail Posted July 7, 2013 Share Posted July 7, 2013 Good luck! I'm on my first Whole30. From what I've read I wouldn't measure/count things too. It goes against what this programme is all about. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 I'm working with a nutritionist and she wants me to get 15-30 grams of carbs per meal, and suggested quinoa and brown rice. I gotta keep track of all my food for her for the next month. She also recommended straight fruit before a work out which I crashed and burned on that so lesson learned. I have found that a mixture of a little bit of carbs, protein, and fat, I can go hard in my workouts for the full hour. Since adding the rice and the quinoa I have noticed that I'm just not functioning well on that plan, and I'm gaining weight again (well that and I'm off my thyroid meds).I wear a bodybugg and burn anywhere between 2500-3000 calories in a day. I can eat anywhere between 1400-3500 calories in one day...I'm trying to teach myself what a good amount of food looks like. I have a REALLY big appetite and it is a battle keeping it at bay. Things like oatmeal, rice, and quinoa brings that beast out I thought we were supposed to have up to 4 meals in a day? The pre and post were part of those meals, do I need to add another meal? Link to comment Share on other sites More sharing options...
sunnymama Posted July 7, 2013 Share Posted July 7, 2013 Is there a graceful way to drop the nutritionist? All that conflicting info would make my head explode. Whole30 really simplifies things. Link to comment Share on other sites More sharing options...
GFChris Posted July 7, 2013 Share Posted July 7, 2013 I thought we were supposed to have up to 4 meals in a day? The pre and post were part of those meals, do I need to add another meal? ~~~~~~~~~~~~~~~~~~~~ The meal template is your friend: http://whole9life.com/book/ISWF-Meal-Planning-Template.pdf 3 meals a day, plus pre and post workout snacks if needed (e.g., if you're doing high intensity exercise), and no fruit in either your pre or post workout. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Yes I saw that, but one of the moderators showed a link for just 4 meals including a pre and post workout, which left me a little confused. I'm more of a 5 meals kinda person so I'm okay with more meals. Nope can't drop the nutritionist just yet thanks for the feedback! Will try a workout or two with just a protein, and fat and see how that works. I just bought a whole watermelon a couple of days ago, trying to eat it in small portions so I can be done with it...I love watermelon and it's in season! Link to comment Share on other sites More sharing options...
amberino21 Posted July 7, 2013 Share Posted July 7, 2013 Watermelon freezes really well - great summer treat Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Really??? I never thought about freezing watermelon, will try that Link to comment Share on other sites More sharing options...
GFChris Posted July 7, 2013 Share Posted July 7, 2013 Yes I saw that, but one of the moderators showed a link for just 4 meals including a pre and post workout, which left me a little confused. I'm more of a 5 meals kinda person so I'm okay with more meals. ~~~~~~~~~~~~~~~~~~~~~ You mentioned grazing earlier. The idea with the Whole30 is to not graze: again, another aspect of changing your relationship with food. If you have the It Starts with Food book, the chapter on hormones goes into all kinds of detail why (in short, it can disrupt the normal functioning of leptin, insulin and glucagon and may promote inadvertent overconsumption). Also, pages 196-197 talk about distinguishing hunger from cravings. If you think you're hungry between meals, try making your meals a little bigger. Also, the initial test is to ask yourself if you're hungry enough to eat steamed fish and broccoli. If the answer is no, it's just a craving (so don't eat anything and do something else to distract yourself). If the answer is yes, then eat, ideally a mini-meal snack including a protein and fat. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Question removed, found my answer. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 GF chris, thanks for the advice, I have the book, I had originally written this long explanation, but then I realized it probably would be taken the wrong way. To me grazing IS eating 5-6 meals a day. Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted July 7, 2013 Moderators Share Posted July 7, 2013 Pre-workout and post-workout meals are bonus meals according to the meal template; extra food to compensate for the extra needs generated by workouts. They do not count as one of the three basic meals per day that we recommend you eat. So your first day log reported just two meals for the day. You need at least three and it is okay to go to a fourth meal if you are hungry. The trick to losing weight is to feed yourself nutrient dense, whole foods that satisfy your body's needs. Limiting calories or eating nutrient light foods undermines weight loss. Conventional wisdom disagrees, but the obesity epidemic in the US is proof that conventional wisdom is dead wrong. Pre-workout meals should avoid fruit because you don't want the fiber in your stomach. Stay with protein and fat. Post-workout meals should avoid fat because you need the food you eat to digest quickly to feed your hungry muscles (which are especially open to feeding just after a workout). You can't satisfy a conventional nutritionist and complete a Whole30 at the same time. The nutritionist is coaching you to eat foods, measure, and weigh in a fashion that is contrary to the menu and methods of the Whole30. If you are going to work with a conventional nutritionist, go for it. And if that approach does not work for you, afterwards, come back and do a Whole30. But don't try to do both at the same time. You will undermine both approaches so that neither has a chance of working. Link to comment Share on other sites More sharing options...
Mrs.Carly Posted July 7, 2013 Author Share Posted July 7, 2013 Good advice.I can't tolerate the grains, or beans, and I am avoiding sugar already, so I was planning to do whole 30...just for more than 30 days. Pretty much everything that I eat that is not Whole 30, I have a reaction to. I am on the sparkpeople site, I will just continue with that site. Thanks for the help! Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.