Whole30 log - for real this time!

[ldfishe]

Hi everyone,

 

I have just finished my Memorial Day BBQ celebrations, and am sitting down at my computer with a distended belly, low energy, and a new resolve to begin a new whole30 tomorrow - and complete it this time.

 

I began a whole 30 a few weeks a weeks back, and made it to day 11 before throwing in the towel. Looking back, I see a few small allowances in the days leading up to the day when I went off the program (went out with a scone, in case you were wondering, followed by inhaling a bag of trail mix and a bar of chocolate). I think the subtle non-adherance to the rules, which included snacking freely (on compliant food, but still), eating a square of 90% chocolate and convinving myself that was fine, and having a few cocktails and "not counting it" really weakened my resolve, because I knew  I wasn't really in it to win it. I was half assing it.

 

A bit about me. I'm 27 years old, live in NYC, and don't have a weight problem or major health concerns. I am 5'8", weight ~125, and have no chronic illlness. I do however, suffer from digestive problems, inlcuding constipation and bloating after meals. I know I have a sensitivity to gluten, and try to avoid that along with following a generally healthyful diet.

 

My main problem when it comes to food? I am a compulsive eater. You woudn't know it from looking at me, but I am CONSTANTLY shoving food down my gullet. Even though it's mostly healthful food, I still intake a lot more than my system can reasonable handle, and it's spread out throughout the day so that my digestion never gets a break. As many times as I've tried to break my habit of grazing and eating ALL DAY, I just can't seem to. I am obsessed with thoughts of food, and it has become a huge weight I carry around all day. I really want to complete a whole30 to reset my digestion, but more than that, help me get back to healthy place with food, where I eat at 3-4 distinct periods throughout the day, and not outside of that, and it doesn't occupy so much of my valuable mental space.

 

I am beginning tomorrow, and I have to admit that I'm really nervous about not being able to control my snacking habits. Has anyone been through this and have any words of advice or encouragement? I desperately want this -- I've spent too many years focused on the wrong things. I have so many other things I want to think about -- I just want to autromate my food chioices and create healthy habits for life.

 

I will be posting here this round to keep myself accountable and get constructive feedback, so please feel free to comment and join me on this journey!

 

 

 

[Physibeth]

I am beginning tomorrow, and I have to admit that I'm really nervous about not being able to control my snacking habits. Has anyone been through this and have any words of advice or encouragement? I desperately want this -- I've spent too many years focused on the wrong things. I have so many other things I want to think about -- I just want to autromate my food chioices and create healthy habits for life.

 

My biggest advice would be to plan well and make sure your 3 meals fit the template. Ensuring that you eat enough at your meals is the first step in controlling snacking habits. The 2nd step is a little harder. That is where you argue with yourself in those moments of wanting to eat for reasons other than hunger. Have a game plan to deal with it and you will win! If you do find yourself legitimately hungry between meals than have a mini meal and recheck your portions at your main meals, but if not find something else to do. Go for a walk, read a book, call a friend, have some tea, whatever you need to do to retrain your trigger response. You can do it! 

[Lagertha]

Best wishes! The only way I am ever successful is planning. I'm cooking today for the whole week so that I have no excuse. 

[ldfishe]

Day 1 - woke up excited! I've decided that I will allow myself to do 4 small meals to help wean myself off of snacking (if I feel like I need it). Knowing that I have a meal option between lunch and dinner makes me feel like not snacking is manageable and realistic. I also work out most days after work, and could use the extra fuel to get me through to a later dinner.  Putting my meal times in my log helps me know how I'm doing in terms of spacing out my meals.

9:45  M1: 2 scrambled eggs, 1/4 avocado, 1/2 chicken sausage, heirloom tomato slices. Coffee (duh).

1:30 M2:  Apple, a piece of sweet potato, and a chunk of chicken sausage. I knew I wasn't going to have a chance to eat lunch for a while, and needed something to get me through an afternoon of shopping.

4 M3: Big salad with lots of goodness (roasted peppers, tomato, artichoke heart, olives) and a piece of grilled wild salmon.

8 Meal 3: Burger with guacamole and grilled asparagus

In my first (brief) whole30 trial I discovered that nuts give me major stomach pain, and they are also "food without brakes" for me, so I am not including them in this whole30. I also am being careful with my fruit and limiting to 1-2 servings a day, as I have a major sweet tooth and am trying to deal with that.

[ldfishe]

9am meal 1: coffee with coconut milk, 2 hard boiled eggs, 1/3 avocado, pepper slices.

1:30pm meal 2: spinach salad with 2 small chicken thighs and 1/2 sweet potato. Olive oil. Lara bar (not ideal, I know, but I wasn't satisfied and it's all I had in the office with me).

Dinner is planned for 8pm. 2 chicken thighs with grilled asparagus and zucchini, 1/2 avocado.

I'm feeling a bit apprehensive about getting through the afternoon without a snack, but I already ate the Lara bar which maybe I should have saved for later... ugh. I don't think I should buy Lara bars anymore. They such an easy crutch. 

[ldfishe]

Day 3:

The rest of yesterday went fine, except that I waited too long to have dinner and was STARVING. Ending up making some chia pudding after dinner to fill me up. Between the lara bar at lunch, a coconut water in the afternoon, and the dried fruit in my chia pudding,I think I was a little heavy on the sugar yesterday. 
 

I also woke up SO hungry - is this normal?

 

9am M1: 2 HB eggs, pepper slices, 1/3 avocado, handful macadamia nuts and a banana. Coffee with homemade almond milk.
 

1pm M2: Large salad with bell pepper, radishes, 2 chicken thighs, half an avocado, olive oil and mustard. 2 prunes.
 

4pm: coconut water
 

8pm M3: Going out to dinner, but looked at the menu and am planning on having oysters to start, and as my main plain grilled whole branzino with sauteed veggie

[GFChris]

I wonder if your meals are big enough? When eggs are your protein, the serving size is the number of eggs you can hold in your hand. Do those pepper slices at M1 add up to 1-3 cups of veggies? Play with your protein, veg and fat portions to create meals that satiate you for 4-5 hours.

 

Salads/raw veggies aren't very satiating. Maybe try adding some cooked veggies into the mix?

 

Further, watch the coconut water.  First, be sure it doesn't contain sugar, which would make it non-compliant. Secondly, don't use it in place of water as a beverage, per the Can I Have Guide: "Coconut Water: Read your labels

Most coconut waters are technically compliant, containing only natural sugars from the coconut. However, some brands add sugar to their ingredients, so read your labels. Anything with added sugar is out for your Whole30.Tip: Coconut water is essentially a “light†fruit juice. If you're involved in endurance athletics, work in a profession that leaves you prone to dehydration, or just want a refreshing treat, coconut water can be a fine choice for rehydration. Just don't let coconut water take the place of plain old water in your daily routine." See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.DWor0krI.dpuf

 

[GlennR]

 

I also woke up SO hungry - is this normal?

 

 

I think waking up hungry is great. Best appetizer for a big breakfast that starts the day right.

[ldfishe]

I wonder if your meals are big enough? When eggs are your protein, the serving size is the number of eggs you can hold in your hand. Do those pepper slices at M1 add up to 1-3 cups of veggies? Play with your protein, veg and fat portions to create meals that satiate you for 4-5 hours.

 

Salads/raw veggies aren't very satiating. Maybe try adding some cooked veggies into the mix?

 

Further, watch the coconut water.  First, be sure it doesn't contain sugar, which would make it non-compliant. Secondly, don't use it in place of water as a beverage, per the Can I Have Guide: "Coconut Water: Read your labels

Most coconut waters are technically compliant, containing only natural sugars from the coconut. However, some brands add sugar to their ingredients, so read your labels. Anything with added sugar is out for your Whole30.Tip: Coconut water is essentially a “light†fruit juice. If you're involved in endurance athletics, work in a profession that leaves you prone to dehydration, or just want a refreshing treat, coconut water can be a fine choice for rehydration. Just don't let coconut water take the place of plain old water in your daily routine." See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.DWor0krI.dpuf

 

Thanks for this advice -  I don't think I have enough vegetables at breakfast. Today I added in more, and especially more cooked veg at lunch and dinner and felt more satiatied. Today I still had a snack between lunch and dinner - argh - not beacuse I wasn't satiated, but beacuse I'm having a really hard time breaking that habit.

 

One thing I definitely noticed is that I'm using coconut water as a sugar crutch. None of the brands I buy add sugar, but it's definitely taking the place of my afternoon sweet snack. I did it again today, and realized that it was becoming a habit that I need to kick, or else I will only continue to feed my (monstrous) sugar dragon.

 

On to day 4:

915 M1: 2 hb eggs, 1/2 avocado, whole bell pepper. Coffee with coconut milk

215 M2 spinach salad with tuna, roasted beets, cuke, 1/4 avocado, crushed macadamia nuts,lemon juice and olive oil. Apple.

4 Coconut butter and 2 dates emergency snack. I wanted to kill ALL the things -- including my sweet new intern. The coconut butter made me feel like a normal human being again.

830 M3 was in the mood for a BIG dinner. Massive whole foods kale salad with broiled fish, olives, lots of grillled mushrooms, zucchini and squash, scoop of guacamole,  sprinkle of cashews. Tessamaes dressing to top.  I was full halfway through but ate the whole thing anyway - was definitely an overeating moment, and I hope that by the end of my 30 days I have a bit more ability to stop when I'm full instead of ALWAYS just finishing what's in front of me. I also had a fresh carrot juice mixed with coconut water. HELLO SUGAR.

 

Overall don't feel like today was a huge success. I think I am still hooked on sugar, can't break my snacking habit, and my digestion is off. Feeling a bit discouraged, but also recognizing that its my own choices that are holding me back. Here's to doing better tomorrow. 

[ldfishe]

Day 7

 

Still chugging along, but continuing grazing when I'm home. Around now is when I started to get discouraged and starting slipping last round (ending up throwing in the town at day 11), so putting a plan together here for today, to keep me on track. The good news is that I am physically satiated between my meals. The not so great news is that I still find myself picking at food. It's such an impulse. Today my goal is to eat my 3 meals, and no snacks - to remember that I am in control of my choices, and I have the power to not eat between meals, even if I feel compelled!

 

10am M1 (yay Sunday sleeping in!) sweet potato hash fried up in coconut oil, topped with 2 over easy eggs and 1/4 avocado. Also had a few spoonfuls of coconut cream skimmed off the top of a can of coconut milk to get some extra fat in. Was very full after this meal.

 

Plan:

2pm M2: Big salad with shredded rotisserie chicken, bell pepper, 1/4 avocado, beets, hearts of palm, evoo and lemon

 

This afternoon I want to cook up a bit batch of homemade bolognese sauce. I always get snack-y when I'm cooking -- today I will sip on a delicious kombucha while I'm cooking instead.

 

7:30 M3 zoodles with lots of homemade bolognese, an orange.

 

Wish me luck! I want to start this week strong, and I know I will feel empowered at the end of the day if I stick to this plan.

[ldfishe]

Day 8
 

My hunger and cravings are definitely decreasing at this point, and I'm feeling pretty good. Now I just need to continue to pay attention - yesterday went well with no snacking, but it's definitely something I need to stay vigilant about!
 

9am M1: Baked Sweet potato with 2 eggs fried in coconut oil, coffee with coconut milk
 

1pm M2: Spinach salad with avocado, olives, roasted beets, tomato, pepper, and shredded rotisserie chicken. Olive oil and lemon juice to dress. Ginger kombucha.
 

I did feel the need to have a small snack in the afternoon. I had a Kit's organic coconut and sesame seed bar around 3pm.
 

8pm M3: zoodles with a heaping portion of grass-fed bolognese sauce. So filling!

[ldfishe]

Day 9

 

Felt really tired this afternoon. Not sure why!

 

9am M1: 2 eggs scrambled in coconut oil and mushrooms, 1/2 avocado, coffee with almond milk

1pm M2: Guava kombucha, large green salad with shredded chicken, olives, hearts of palm & tomato. EVOO and lemon juice.

Not enough fat at lunch I think. Had some coconut butter and some freeze-dried fruit at 3pm.

 

8pm M3: Rotisserie chicken with avocado and cashews. Apple with sunbutter.

[GFChris]

_{Note that if you are hungry between you main meals (ask yourself if you could eat steamed fish and broccoli), the recommendation is to have a mini meal that contains a protein and fat. Nuts are a fat source. Save your 1-2 daily servings of fruit to enjoy with or immediately after a main meal only. The kit's bar is akin to a Larabar: emergency food only.}

[ldfishe]

GFChris -- thank you for the reminder - I didn't see this post until today, and I had already snacked on some dried fruit in the afternoon. But I will keep this in mind for the rest of my whole30. Now that I am 1/3 of the way through, I am beginning to slowly see changes in my hunger levels, which is really exciting, and I believe that I can make it through without a snack at all! This is a big deal for me - huge grazer, and I'm looking forward to solidiying new habits over the next 20 days.

 

Today is also big for me  because today (day 11) is the day I quit my last time around! The trigger was the free samples of scones from my local cafe. I went to the coffee shop around the corner today just to be safe

 

Meal 1: 9am 2 eggs, 1/2 avocado, handful of macadamias

Meal 2: 2pm Sweet potato, shredded chicken, olive oil, brussels sprouts. Green apple.

5:30 Grabbed a handful of dried fruit to get me home from work and make it to a later dinner. I know. I am still having trouble with the fruit/snacking rule. Does this mean I'm not "really" doing a whole30?

Meal 3: 830pm Leftover bora bora fireballs from Well Fed cookbook (pork and pineapple meatballs) with "Sunshine Sauce" -- satay sauce made with sunbutter. Grilled asparagus. Perfect meal!

[Beets]

It's not that you're not "doing it," though one of the goals is to stick with three meals a day, but that you are making it harder to reach that goal.

It's normal in the beginning to not be able to make it with only three meals as you adapt from sugar burning to fat burning. Snacking on dried fruit is working at cross purposes with that goal. Eating a mini meal per the template helps you reach that goal.

You may also need to front load your meals so you're eating most at breakfast. Two eggs and a half avocado is probably not enough food for breakfast. The rule is as many eggs as you can hold in your hands. Plus, you need more veg.

Template is key! The template is your best w30 friend.