Andrea Hill Posted February 13, 2014 Share Posted February 13, 2014 Day 1 Meals I made it through day 1. My general goals are to eliminate headaches and increase my energy. I have always had issues with both problems. When I am sitting quietly, like at a movie theater or in church, I will fall asleep no matter how much sleep I got the night before. Breakfast 1. 2 cups of coffee with coconut/almond milk 2. 3 eggs with ghee, organic bacon, avocado, tomatoes, onions, yellow pepper, and kale 3. 1/2 grapefruit Mid-Morning Snack strawberries and two small oranges Lunch Homemade soup -- organic chicken broth, ground turkey, balsamic vinegar, garlic, salt, pepper, onions, carrots, celery, tomatoes, spinach/kale mix Green tea Mid-afternoon snack handful of almonds and pumpkin seeds apple Pre WO tuna, cashews, chopped yellow peppers and tomatoes Post WO (on the drive home, right before dinner) carrots Dinner Chicken with avocado oil and flax seed, kale, mushrooms, tomato I would appreciate any feedback any one has to help me through the next 29 days. Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted February 13, 2014 Moderators Share Posted February 13, 2014 Coconut milk that comes in cans is generally what you must use. The stuff that comes in cartons has nasty, off-plan ingredients. Almond milk without carrageenan is around, but you have to look for it. Much that you can find in stores has off-plan ingredients. Three eggs, bacon, and veggies sounds okay. Bacon without sugar is hard to find. Make sure of yours. That you needed a snack, however, suggests that you needed to eat more at breakfast. Snacking is generally a sign your previous meal was too small or lacked protein and fat. Coffee can be an appetite suppressant, so you may need to cut the coffee in order to eat enough. Soup for lunch may set you up to be hungry later in the day. Generally you need at least a palm-size portion of protein with each meal. I find I have trouble being satisfied long after eating soup. Again, view needing a snack as a sign that your previous meal needed to be more substantial. Your pre WO food was good. Your post WO food is inadequate. You need protein after exercise to feed hungry muscles. Carrots is just filling your stomach, which is not the point of a meal. The point of eating is to nourish your body. After exercise, your body needs lean protein. Dinner sounds good. Link to comment Share on other sites More sharing options...
GFChris Posted February 13, 2014 Share Posted February 13, 2014 In addition to Tom's advice, as you build up your meals to satiate you for 4-5 hours, if you're still hungry in between (hungry = you could eat steamed fish and broccoli), have a mini-meal that includes a protein and fat. Nuts and seeds are fat sources on a Whole30. Save your 1-2 daily servings of fruit to enjoy with or immediately after your main meals only. A fruit serving is the size of your fist. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 14, 2014 Author Share Posted February 14, 2014 The bacon that I purchased was Applegate naturals and the only sugar it had was maple sugar. I didn't see maple sugar on the Sneaky Sugar list, only maple syrup. Is maple sugar detrimental to the Whole 30, too? I agree soup is not very filling, which is why I purposely added a handful of ground turkey to the mix. Is that not enough protein. Unfortunately, it is really hard to eat a post workout meal when I finish with my workout and immediately go home and eat dinner. That's way too much food for me to eat between both a post workout meal and dinner. Should I just skip a post workout meal in this case. Good to know about the coffee and coconut milk. Is tea better drink, provided there is no added sugar and other detrimental ingredients. My coconut/almond milk combo does not have any carrageenan, but it does have Lecithin and locust bean gum. Are these two ingredients something that I should avoid? My Day 2 meal plan was as follows: B- Coffee and coconut/almond milk (2 cups) -- I think I will try some organic tea tomorrow instead 3 eggs with ghee, Applegate Naturals bacon, onions, spinach, yellow peppers, tomatoes, mushrooms, avocado 1/2 grapefruit Mid-morning snack -- Strawberries/carrots/ hard boiled egg L- Tuna with cashews, tomato, yellow peppers, orange Mid-afternoon snack --- pumpkin seeds, almonds, broccoli D- turkey burger with avocado salad -- lettuce, broccoli, carrots, tomato with a mixture of balsamic vinegar/avocado oil/sea salt for the dressing apple Link to comment Share on other sites More sharing options...
GFChris Posted February 14, 2014 Share Posted February 14, 2014 No sugar of any kind is allowed on a Whole30. That makes your bacon not compliant, sorry. Have enough turkey with the soup to satiate you for 4-5 hours.It's caffeine that's an appetite suppressant. So whether you drink caffeinated coffee or tea in the morning, just be sure it's after your first meal. As long as the lecithin is not soy lecithin, you're fine. If you need between snacks, again, make them a mini-meal including a protein and fat.I'd suggest adding 1 carb-dense vegetable daily, to help with your energy. Carb-dense veggies include sweet potatoes, winter squash, beets, carrots, jicama, plantains, rutabaga and parnips.Also make sure you're getting 7-8 hours of sleep nightly. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 19, 2014 Author Share Posted February 19, 2014 Days 3-7 have been interesting and I am finally starting to figure out what types of food to eat and when. I spent my weekend going grocery shopping and trying to figure out what I can eat. Reading ingredients isn't as daunting. Day 3 B- tea, 3 eggs with ghee, bacon ( although I now now it is non-compliant, it goes against me to throw food out), lettuce, onions, mushrooms, cilantro and avocado and half a grapefruit Snack (wasn't quite ready to give up a mid-morning snack since I have six hours between breakfast and lunch) -- strawberries and hard boiled egg Lunch- tuna, yellow peppers, tomatoes, cashews Mid afternoon snack - apple and carrots Dinner - salad with lettuce, tomato, cucumber, sliced almonds, balsamic vinegar, avocado oil and sea salt Chicken and red potatoes Coconut ice cream (non-compliant but was celebrating Valentines Day with friends and wasn't quite ready to go without dessert). I did however stay away from the chocolate cake that everyone else was eating (normally I would have not been able to resist the temptation). Tea Day 4 B- coffee with coconut/almond milk and eggs with ghee, bacon, spinach/kale mix, onions and mushrooms S-kiwi and hard boiled egg L- lettuce, tomato, cucumber, broccoli salad with chicken and almonds, 2 small oranges S- apple D- cod with ghee, garlic, cilantro, lime Zucchini, yellow peppers, onions, avocado oil, sea salt Black currant tea Day 5 B-Coffee, eggs, ghee, spinach, kale, bacon, flax seed, onion, mushrooms, avocado 1/2 grapefruit S- kiwi, almonds, pumpkin seeds, almonds L- salmon salad with chia seeds, olives, cashews, onions, yellow peppers, mushrooms, avocado 1 small orange, carrots, broccoli D- turkey burger, sweet potato, salad-- spinach, celery, broccoli, balsamic vinegar, avocado oil, sea salt, almonds Orange tea Day 6 B--Tea, 3 eggs, mushrooms, onions, yellow peppers, spinach, avocado, 2 small oranges S-- fruit strip (no sugar) and coffee L- spinach/kale sale with chicken, avocado, olives, balsamic vinegar/avocado oil/sea salt Snack while at the movie theater (in lieu of normal popcorn eating) -- almonds, pumpkin seeds, dried apricots Pre-workout snack (not prepared for this work out) -- I just had an apple with me, so I thought it was better than nothing. D-Spaghetti squash with homemade sauce -- diced tomatoes, sauce, paste, ground turkey, mushrooms, onions, cilantro, spinach/kale mix, black olives, chia seeds Day 7 B- coffee, blueberry breakfast clafouti (eggs and blueberry quiche with coconut milk, ghee, sea salt, vanilla, cinnamon) my new favorite breakfast dish L-2 hard boiled eggs chopped up with tahini sauce, kale, spinach, olives, tomato, chia seeds Strawberries Pre-workout- chicken and cashews Post-workout- canned salmon, olives, cashews, mushrooms, onion, small amount spaghetti squash D- spaghetti squash with shrimp cooked with avocado oil, black olives, spinach, olive oil, avocado Apple Tea Link to comment Share on other sites More sharing options...
GFChris Posted February 19, 2014 Share Posted February 19, 2014 Sorry, but it looks like you need to restart. The coconut ice cream alone calls for that. If you still have the non-compliant bacon, freeze the rest until after your Whole30. And if the vanilla in this morning's breakfast was vanilla extract, that's not compliant. Look for future breakfast to meet the recommended template of protein, veg and fat. Post WO should be lean protein and carb: no fat. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 19, 2014 Author Share Posted February 19, 2014 I am not going to re-start the program. If anything, I will go three extra days to make it a whole 33. I am using Whole 30 more as a guide to better and more clean eating, and with that I have already seen an improvement. Thanks for your feedback! Does any one know where I can find compliant deli meats? Everywhere I go, all I find has some degree of sugar, even the organic stores in the area. I am hoping to get to Whole Foods sometime this week, but in the meantime I have cooked and sliced some organic chicken to eat that for my pre-workout/post workout meals. Link to comment Share on other sites More sharing options...
GFChris Posted February 19, 2014 Share Posted February 19, 2014 Does any one know where I can find compliant deli meats? Everywhere I go, all I find has some degree of sugar, even the organic stores in the area. I am hoping to get to Whole Foods sometime this week, but in the meantime I have cooked and sliced some organic chicken to eat that for my pre-workout/post workout meals. The chicken is a great choice for pre/post WO. On the deli meats, some folks have had luck at the Whole Foods deli counter. You'll need to grill the deli folks on whether the meat contains any nasties like sugar, gluten, soy, MSG or carrageenan. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 19, 2014 Author Share Posted February 19, 2014 Another question -- is ham compliant? I have been looking everywhere for ham without sugar but so far the closest I have found is organic ham with organic honey. Does ham exist without sugar? Link to comment Share on other sites More sharing options...
GFChris Posted February 19, 2014 Share Posted February 19, 2014 Another question -- is ham compliant? I have been looking everywhere for ham without sugar but so far the closest I have found is organic ham with organic honey. Does ham exist without sugar? It is very hard to find compliant ham. I personally feel there are much better protein options. Robb Wolf's food matrix has lots of ideas. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 26, 2014 Author Share Posted February 26, 2014 I have been doing well with my meals, beefing them up with more carb dense vegetables and protein. I am adding limited fruit to the end of my meals. I don't find the urge to snack as much between meals. But the past four days I have been exhausted. I am still getting 7-8 hours sleep and drinking a ton of water. I am more tired now than before I started whole 30. Any suggestions? Link to comment Share on other sites More sharing options...
GFChris Posted February 26, 2014 Share Posted February 26, 2014 Is it that time of the month, by any chance?In addition, can you post what you've been eating the past 2-3 days, along with what you've been doing for exercise? Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 26, 2014 Author Share Posted February 26, 2014 I had my monthly cycle last week but it ended a day or two before I started getting tired on Saturday, Feb. 22nd. I will post my meals later tonight when I get home. Link to comment Share on other sites More sharing options...
GFChris Posted February 26, 2014 Share Posted February 26, 2014 Another thought - On the energy issue, it sounds like this has been a long term challenge for you. Have you had your adrenals/thyroid tested, or explored other potential root causes of your fatigue? Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 26, 2014 Author Share Posted February 26, 2014 I just went to the doctor prior to starting Whole30 and had a bunch of lab work done and everything came back "normal". Honestly, I was feeling much better and alert the first 10 days of my whole 30. Now I seem to be tired again. I didn't know if my body is adjusting to the foods I am now eating or maybe all the cold, wet weather we have been having. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 26, 2014 Author Share Posted February 26, 2014 As far as exercising, I have started increasing my gym visits again. I am going to the gym 3-4 times a week and lifting weights and about 30-40 minutes of cardio. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 27, 2014 Author Share Posted February 27, 2014 Day 8 B-3 eggs, yellow peppers, zucchini, spinach/kale mix, cauliflower, onions, tomatoes, onions, avocado oil 2 oranges, coffee Mid morning snack-banana, tea L- Butternut Squash Soup, compliant chicken broth, sea salt, pepper, cinnamon, flax seed Strawberries and tea S=Tea and apple Pre WO- chicken and cashews Post WO - salmon, olives, mushrooms, yellow peppers with spagetti squash D- Mexi salad with fresh guacamole and salsa, blueberry pomegranate juice (organic) Day 9 B-Blueberry egg quiche, 2 oranges Snack-banana L- Chicken with spaghetti squash, 1/2 sweet potato, strawberries, carrots, tea S- sliced chicken, almonds, pumpkin seeds, hard boiled egg, tea D- Cod with lemon, sea salt, pepper, Asparagus with ghee, Larabar and tea for dessert Day 10 B-3 eggs, kale, zucchini, tomato, ground turkey, chia seeds, coffee, 2 oranges S-banana L- Salmon salad w/ onions, black olives, yellow peppers, mushrooms, spaghetti squash Carrots, Strawberry and Kiwi S- Almonds/pumpkin seeds D-Chicken, Salad (spinach, tomato, mushrooms, cucumber, balsamic vinegar/avocado oil dressing), Asparagus Apple and blueberry/pomegranate juice Decaf tea before bed Day 11 ( Day I started feeling tired) B- Egg/blueberry quiche, 2 small oranges, coffee S-Banana, fruit leather L- Shrimp, spaghetti squash, tomato dish Salad (spinach, cucumber, tomato, mushrooms, balsamic vinegar) Strawberries S-hardboiled egg, apple, pumpkin seeds, almonds Pre WO-Chicken, cashews, flax seeds No Post workout, but dinner pretty close after WO D-Salmon with ghee, lemon, chives. Sweet potato with sea salt, pepper Fruit and nut bar (organic) Day 12 B-Blueberry/egg quiche, strawberries, kiwi, 1/2 sweet potato with kale and avocado, coffee L-Salmon salad Movie Theater Snack-Almonds, organic raisins, dried apricots D-Tuscan Vegetable Soup with Lean Pork and chicken, spaghetti squash Tea before bed Day 13 B- 3 eggs, kale, zucchini sauteed in avocado oil, garlic salt, mushrooms, hot sauce, sea salt, pepper, 2 Oranges S- banana, almonds L-Spinach/spring mix topped with tuna with tahini sauce, sweet potato, cashews, avocado, chia seeds, Strawberries Pre WO- Chicken and cashews D-Cod with lemon, thyme, garlic, salt/pepper, asparagus, spaghetti squash, Apple Tea at bedtime Day 14 B-Coffe with almond milk, 3 eggs, sweet potatoes, spinach/spring mix, orange pepper sauteed with avocado oil, sea salt, pepper, proschiutto, chia seeds, fresh salsa, 1/2 grapefruit L-Tuna on spinach with orange peppers, tomato, tahini sauce, topped with sweet potato and cashews, avocado, chia seeds, Strawberries and kiwi S-Apple D-Herb Roasted Lamb Chop, Mashed Cauliflower, Spinach Salad with tomato and cucumber Dessert-Crustless Pumpkin Pie/Quiche (Pumpkin Puree, Eggs, Pure Vanilla, Canned Coconut Milk Day 15 B-Eggs, broccoli, flax seeds, salsa, avocado, 1/2 grapefruit, coffee S-Banana, almonds, squash seeds L-Kenyan Braised Collard Greens and Ground Turkey, Strawberries, Kiwi Pre WO-Chicken with Tahini Sauce, Orange Pepper, broccoli Post WO-Chicken/Hardboiled Egg D-Spaghetti Squash with Sauce (Diced Tomatoes, Sauce, Mushrooms, Onions, Cilantro, Spinach, Kale, Black Olives, Chia Seeds, Ground Turker Dessert-Crustless Pumpkin Pie/Quiche (Pumpkin Puree, Eggs, Pure Vanilla, Canned Coconut Milk) Thanks for your help in pinpointing why I am still very tired. Link to comment Share on other sites More sharing options...
GFChris Posted February 27, 2014 Share Posted February 27, 2014 First, there's the pumpkin pie dessert. Sorry, that's a no no on a Whole30. No Paleo-ifying treats. Also fruit juice is to be used only in cooking, not as a beverage. Snacks are recommended to be a mini meal including a protein and fat. Nuts are a fat source. I'm thinking the additional protein and fat could help your energy. PostWO is lean protein and carb. No fats. If you have eggs, have the white only. Salmon is a bit fatty: chicken would be a better protein choice. Limit fruits to 1-2 per day, only have with or immediately after your main meals. A serving is the size of your fist. Have at least one carb dense veg daily (spaghetti squash is low carb). In general, get 1-3 cups of veggies at each meal. Link to comment Share on other sites More sharing options...
Andrea Hill Posted February 27, 2014 Author Share Posted February 27, 2014 What is "Paleo-fying" exactly? The pumpkin pie dessert only had compliant ingredients, it wasn't the typical "pumpkin pie", but more of a pumpkin quiche. My goal is definitely to continue reducing the fruit I eat. I typically use it as an easy default when I am hungry. I will try to incorporate more protein into my mid-morning snack if I need one. Link to comment Share on other sites More sharing options...
GFChris Posted February 27, 2014 Share Posted February 27, 2014 Paleo-ifying is mixing compliant ingredients together to create a treat/dessert. None of that is allowed on a Whole30. Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.