LauraJS Posted January 31, 2014 Share Posted January 31, 2014 So I have just begun my whole30 challenge. I decided to give this a go as I suffer from IBS symptoms so trying to see if the elimination diet helps me out. I have been tested for allergies and for fructose malabsorption but nothing came up positive. I am female, 27 years old, quite active and am not looking to lose weight but just improve my overall health and wellbeing I figure I would log my progress and meals and see if there is anything I need to improve on The more advice the better! Laura Day One - 30th January Meal 1 - lemon juice + apple cider vinegar in warm water - 2 egg omelet - cooked in coconut oil including a large handful of chopped bok choi, 1 clove garlic, 4 green olived sliced. and seasoned with coconut aminos. - black coffee after meal Snack - small handful of raw nuts (cashews, almonds, brazil nuts) - 6 cherry tomatoes (3 red, 3 yellow) - 3 green olives - hot cup of rooibos tea Meal 2 - sardines in spring water and salad consisting of mixed green leaves, 1/4 avocado, 3 sliced olives, 4 cherry tomatoes, half purple carrot, sprinkling of chia seeds, chopped celery. - dressing = balsamic vinegar, olive oil and lemon juice Pre workout meal - oven baked chicken cooked with a little olive oil and mixed fresh herbs - small closed handful of mixed raw nuts Meal 3 beef and sweet potato chilli (whole30 approved) served with bok choi and 1/2 mashed avocado. Day 2 - 31st Jan Meal 1 - lemon juice + apple cider vinegar in warm water - 1/2 cup of 100% prune juice mixed with raw maca powder - 2 egg omelet - cooked in coconut oil including a large handful of chopped bok choi, 1 clove garlic, 4 green olived sliced. and seasoned with coconut aminos. - black coffee after meal Snack - small handful of raw macadamia nuts - 6 cherry tomatoes - 5 green olives - small can of salmon in spring water Meal 2 - Left over beef and sweet potato chilli with a small can of plain tuna mixed in and served with baby kale leaves Went for a long 1 hour walk this afternoon and had a small handful of macadamia nuts prior to the walk Meal 3 - Left over beef and sweet potato chilli with 3 sardines and one egg mixed in and served with baby kale - one plum Link to comment Share on other sites More sharing options...
LauraJS Posted January 31, 2014 Author Share Posted January 31, 2014 Also would like to add that so far at the end of day 2 I have had no headaches or cravings and am feeling great and happy Link to comment Share on other sites More sharing options...
LauraJS Posted February 1, 2014 Author Share Posted February 1, 2014 Day 3 Meal 1 - warm water with apple cider vinegar and lemon - 3 egg + one banana + cinnamon 'pancake' - 1/2 glass prune juice with maca powder - black coffee Meal 2 - sweet potato and beef chilli with can of tuna added and baby kale Snack - small handful macadamias - 6 cherry tomatoes - can salmon in spring water - 7 green olives - rooibos tea - plum Meal 3 - 6 natural oysters - grilled salmon with salad with lemon juice - sparking mineral water Meal 3 was my first eating out attempt and It was great. I would love to get a moderators opinion on my food so far. Day 4 is just beginning and I feel good. I have no cravings but still requiring a snack most days. I will focus on new recipes this coming week with more variety. Link to comment Share on other sites More sharing options...
GFChris Posted February 2, 2014 Share Posted February 2, 2014 Day 3 Meal 1 - warm water with apple cider vinegar and lemon - 3 egg + one banana + cinnamon 'pancake' - 1/2 glass prune juice with maca powder - black coffee Meal 2 - sweet potato and beef chilli with can of tuna added and baby kale Snack - small handful macadamias - 6 cherry tomatoes - can salmon in spring water - 7 green olives - rooibos tea - plum Meal 3 - 6 natural oysters - grilled salmon with salad with lemon juice - sparking mineral water Meal 3 was my first eating out attempt and It was great. I would love to get a moderators opinion on my food so far. Day 4 is just beginning and I feel good. I have no cravings but still requiring a snack most days. I will focus on new recipes this coming week with more variety. Some comments: - Do you have a copy of the meal template? Whole30 recommends that every meal should have 1-2 palms of protein, 1-3 cups of veggies, and the appropriate amount of compliant fat - Fruit juice is only to be used as a flavoring in cooking: not as a beverage - Sorry, but no Paleo pancakes on a Whole30. - The snack you've been having is essentially another meal. I would suggest playing with your portion sizes at earlier meals, to get to a place where each meal satiates you for 4-5 hours Link to comment Share on other sites More sharing options...
LauraJS Posted February 2, 2014 Author Share Posted February 2, 2014 Thanks for the tips. The 'pancake' only had three eggs one banana and cinnamon. Nothin else. It's basically an omelet. How is that not aloud? Link to comment Share on other sites More sharing options...
LauraJS Posted February 2, 2014 Author Share Posted February 2, 2014 Day 4 has been the hardest yet. Meal one - 3 egg omelet with avocado, sprouts, garlic, olives and coconut aminos - one banana and a nectarine - rooibos tea and black coffee Meal 2 - sardines in spring water - ham off the bone with no fat - lettuce, beetroot, cucumber, tomatoes Snack - small handful macadamia nuts - black coffee over ice Meal 3 - 6 natural oysters - rare beef steak - garden salad with lemon juice - soda water with lime So very irritable and moody today. Trying not to take myosin out on family on this beach holiday. It's not easy!!! Bring on day 5 Link to comment Share on other sites More sharing options...
LauraJS Posted February 2, 2014 Author Share Posted February 2, 2014 ** trying not to take my mood out on family Link to comment Share on other sites More sharing options...
LauraJS Posted February 2, 2014 Author Share Posted February 2, 2014 By the way GFChris. Do I need to start again now on my whole30 since you said I can't have the banana egg 'pancakes' even though they didn't include any non compliant ingredient. Link to comment Share on other sites More sharing options...
Physibeth Posted February 2, 2014 Share Posted February 2, 2014 Thanks for the tips. The 'pancake' only had three eggs one banana and cinnamon. Nothin else. It's basically an omelet. How is that not aloud? The rules specifically say no pancakes of any kind. Regardless though it makes for a fruit heavy meal and pushed vegetables off your plate. After your W30 you are free to experiment with this sort of food but we ask that you leave it out for now. Hang in there with your mood. Kill all the things mood is typical on day 4 and 5. Have you seen the timeline? Link to comment Share on other sites More sharing options...
GFChris Posted February 2, 2014 Share Posted February 2, 2014 What Bethany said. And no, you don't need to start over. Just no more Paleo pancakes or treats for the rest of your Whole30. Check to be sure your ham is compliant. It's tricky to find compliant ham. Watch out having nuts alone for snacks. Snacks, if needed, should be a mini-meal containing a protein and fat. Nuts are considered a fat source on a Whole30. Link to comment Share on other sites More sharing options...
LauraJS Posted February 3, 2014 Author Share Posted February 3, 2014 ok thanks for the advice although all this information isnt helping my mood. I could just cry today I hate it! I hope I can get out the other side of these few days with a smile on my face... Link to comment Share on other sites More sharing options...
LauraJS Posted February 3, 2014 Author Share Posted February 3, 2014 and yes I have read the timeline a few times Link to comment Share on other sites More sharing options...
LauraJS Posted February 3, 2014 Author Share Posted February 3, 2014 So I have just finnished day 5 and it was a bit of a rollercoaster. A few tears for no reason at all! I just felt so emotional. On the plus side I'm starting to be able to really decrease my snacks and I think tomorrow I wont need a snack at all but I plan to get back into the gym so I may require a pre workout meal if I choose to. Todays food is as follows. I do hope this looks better I think ill try cooking some fish cakes tomorrow! Day 5 Meal 1 @ 8am - one egg - one piece of fresh white fish (barramundi) cooked in coconut oil, coconut flour and garlic - half an avocado - 4 cherry tomatoes - large handful of lettuce - half a green apple - black coffee Snack @ midday - one celery stalk - one cup of rooibos tea Meal 2 - 2pm - homemade thai green curry (whole 30 compliant) including 1 chicken breast, purple carrots, celery and baby kale Meal 3 @ 7.40pm - sweet potato and beef chili served on baby kale - 3 grapes - one cup of rooibos tea Link to comment Share on other sites More sharing options...
GFChris Posted February 3, 2014 Share Posted February 3, 2014 Hang in there - you're doing better!Meals look good. The snack would just need to have some protein and fat to make it consistent with Whole30 recommendations. Link to comment Share on other sites More sharing options...
LauraJS Posted February 4, 2014 Author Share Posted February 4, 2014 Thanks Chris I thought that since its just celery its not really a snack. just sort of 'keeps me busy' with my tea rather than having a 'full snack' as such feeling quite better so far today, i think i wont even need to snack at all today yay! progress!! Link to comment Share on other sites More sharing options...
LauraJS Posted February 4, 2014 Author Share Posted February 4, 2014 Day 6 done and dusted. I love black coffee, its one of my fav things in the world! i don't tend to do it for a boost I just love the flavour of coffee. Is this a no, no? Also I am a shift worker so my meal times can seem late and then shift entirely in time each week 9am - Woke up and had a black coffee with cinnamon 10-10.45am - fasted cardio and abs workout 11am - Meal 1 - 3 egg omelet with bok choi, garlic, olives, coconut aminos 1pm - cup of rooibos tea 4pm - Meal 2 - can of salmon in spring water - 3 'black' cherry tomatoes - one celery stalk - small handful macadamias - roasted sweet potato - baby kale - 1/4 apple and 1/2 orange 6pm - black coffee 8.50pm - meal 3 - oven roasted chicken breast that i marinated in olive oil, chilli sauce (whole30 compliant) and coconut aminos - roasted sweet potato - bok choi - 1/4 apple, 1/2 orange - rooibos tea finished work at 11.40pm and I get to sleep before 2am. *Also I drank 2L water over the duration of the day not including my tea or coffees. Link to comment Share on other sites More sharing options...
Physibeth Posted February 4, 2014 Share Posted February 4, 2014 Nothing wrong with black coffee as long as you are drinking it for the right reason. There is a coffee manifesto I believe on the whole9 blog. I drink black coffee and have just tried to cut back and make sure I'm not dependent on it. Meals are looking fine. For your morning routine we do recommend eating some food within an hour of waking. Maybe try adding an egg as a pre-workout snack with your coffee or something else small that is protein and fat. For post workout we usually recommend limiting fat consumption. If you wanted to follow that you could have some chicken and sweet potato at 11am and push your 11am meal back a half hour or so. Link to comment Share on other sites More sharing options...
LauraJS Posted February 4, 2014 Author Share Posted February 4, 2014 ok great! Thanks for that I will try that this morning that way! thank you for the tips! Link to comment Share on other sites More sharing options...
GFChris Posted February 4, 2014 Share Posted February 4, 2014 I love black coffee, its one of my fav things in the world! i don't tend to do it for a boost I just love the flavour of coffee. Is this a no, no? Black coffee is fine. Just be sure it doesn't end up being an appetite suppressant for you. If you're drinking caffeinated coffee, the recommendation is to eat Meal 1 before drinking your 1st cup of coffee. Link to comment Share on other sites More sharing options...
LauraJS Posted February 5, 2014 Author Share Posted February 5, 2014 it doesn't suppress my appetite at all, i eat just the same amount with a coffee or without one timing of it doesn't do anything for me Link to comment Share on other sites More sharing options...
TommyPrisco Posted February 5, 2014 Share Posted February 5, 2014 Without coffee i'd crack. It's probably the only thing holding me together Link to comment Share on other sites More sharing options...
LauraJS Posted February 5, 2014 Author Share Posted February 5, 2014 Without coffee i'd crack. It's probably the only thing holding me together Haha yeah that sounds about right Link to comment Share on other sites More sharing options...
LauraJS Posted February 6, 2014 Author Share Posted February 6, 2014 Yay day 7 in the bag!!! 7:45am Pre workout snack - one boiled egg - 3 green olives - black coffee with cinnamon 8:50am-9.50am - Gym (cardio + weights:back + biceps) 10:00am Post workout snack - chicken breast and sweet potato 11:10am - Meal 1 - 2 egg omelet with garlic, bok choi, olives, avocado and coconut aminos - 1 orange 3:35pm - Meal 2 - can of salmon in spring water - baby kale, purple carrot, 3 cherry tomatoes, celery - small handful of macadamias - sweet potato - 1/4 apple start work at 4pm 6:00pm - coffee break black coffee with cinnamon 9pm - Meal 3 - marinated chicken breast (chilli sauce, coconut aminos, olive oil) - bok choi - sweet potato - 1/4 apple - rooibos tea *got some stomach pains from about 10pm-11pm. I suffer from IBS type symptoms so I'm thinking maybe the raw carrot in the afternoon may have started it and then it got worse when I ate meal 3. The pains only were around for about an hour which is shorter than usual. I cant think of anything else that would have caused it as I ate very similar to yesterday and I was fine yesterday. Finish work at 11.40pm Get to sleep by 2am Ive really got a hang of it now and am feeling great. Going to cook up a beef vegetable curry tomorrow for something different for dinner Link to comment Share on other sites More sharing options...
LauraJS Posted February 6, 2014 Author Share Posted February 6, 2014 Day 8 10.30am - meal 1 - apple cider vinegar + lemon juice in warm water - 3 egg omelete with bok choi, avocado, garlic, olives and coconut aminos - 1 orange - black coffee with cinnamon 12pm - went shopping - had a black coffee over ice cubes with cinnamon and nutmeg 3.30pm - Meal 2 - can of tuna in spring water - sweet potato, baby kale, cherry tomatoes, celery - macadamia nuts - two fresh apricots 4pm (start work) 6pm - cup of rooibos tea 9pm - Meal 3 - beef and vegetable curry served with 'cauliflower rice' *Got stomach pains again for about an hour tonight, still not sure what from, but I think maybe stress at work has triggered it the past two nights. finish work at 11.40pm and asleep at 2.30am I am still finding the program easy the past few days. my clothes are looser and im really focused at the gym lately. determined to finally get my abs to show by the end of this month very excited Link to comment Share on other sites More sharing options...
LauraJS Posted February 7, 2014 Author Share Posted February 7, 2014 Day 9 I had breakfast plans today so knew that when I woke up, if i didnt eat anything then I wouldnt be eating within one hour of waking so I snacked to start the day. 8am Snack - One boiled egg - 4 macadamia nuts - black coffee with cinnamon 10.45am Meal 1 - two poached eggs with baby spinach and smoked salmon - black coffee 2.50pm Meal 2 - can of salmon in spring water - small handful macadamia nuts - baby kale, cherry tomatoes, celery, sweet potato - home made whole30 egg/olive oil mayonnaise - digestive enzymes Started work at 4pm 6.30pm - cup of rooibos tea 9.pm - Meal 3 - same as meal 2 Home and asleep before 1am. I didnt get any stomach pains today, not sure if it's because I didnt have any raw carrot or apple or if its because I took digestive enzymes in the afternoon. But today was a good day Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.