Lisa 1st Whole30, Day 2

[lbeachteachkshealthy]

Am I on track with the right amount of food? (I am 48 yo, 5'2" and about 113 lbs.)

I started using My Fitness Pal but with advice of members/moderators, I am also giving this up for my Whole30 and trying to follow the food template. Also not weighing myself during these 30 days.

 

Day 2- 5/27/14

 

Breakfast:

Protein, veges/fruit and fat

Egg Scamble with 2 eggs, 1/4 onion, 1 1/2 cups kale, 12 large pitted black olives

1/2 cup blueberries and 1/2 cup raspberries

 

Lunch:

Big plate of spinach lettuce with about 4 oz of leftover grilled chicken, 2 olives (all that's left), handful of organic cherry tomatoes, handful of raw almonds and 1/2 large banana

 

Dinner:

Chicken and Vegetable stir fry - palmful + 1/2 palmful of chicken, 1/2 green zucchini, 1/4 of an onion, 1/2 red pepper, 1/4 sweet potato, approx. 1/2 c green beans, cooked in 2 T of EVOO and then added an extra T of EVOO for added fat and flavor

Side: other 1/2 of lunch banana

 

Workout - ran 3 miles in about 30 minutes (I ran between breakfast and lunch and since it was a short workout I chose to forego the pre and post workout meal. I ate lunch about 15 minutes after returning home from my run.)

 

Does it sound like I am on track with the right amount of food? Too little or too much?

Thank you!

Lisa

[Tom Denham]

I might go to 3 eggs at breakfast. Morning protein can be very important for doing well throughout the day. 

 

Lunch may have been too light on the protein. 4 ounces of chicken is not much. The handful of almonds helped keep you full, but the protein from almonds is not as good as animal protein. 

 

Supper looks good!

[lbeachteachkshealthy]

Day 2 Meals - I'm not getting as hungry as I expected in between meals. The added protein and fat is definitely helping me to feel and stay full in btween meals. Does all look correct?

 

10 am Breakfast:

Leftovers from last night's dinner minus the banana: 

Chicken and Vegetable stir fry - palmful + 1/2 palmful of chicken, 1/2 green zucchini, 1/4 of an onion, 1/2 red pepper, 1/4 sweet potato, approx. 1/2 c green beans, cooked in 2 T of EVOO and a T of of Ghee for added fat and flavor

cup chai green tea

 

2:30 Lunch:

2 palmfuls of leftover grilled chicken

green and spinach lettuce

cherry tomatoes, half avocado, ten baby carrots

about 1/2 c of blueberries

 

7 pm Dinner:

2 palms Wild Caught Salmon baked and topped with olive oil

1/2 sweet potato microwaved and cubed with a green apple cut up and small handful of cashews and pistachios

about 8 asparagus spears

 

I drink water, all day long, with the exception of hot tea in the morning, nothing added to it.

 

In place of a workout today, I did a lot of basement cleaning, organizing & moving.

 

Feeling a little tired and lethargic, but not bad.

 

Thanks in advance for your input/feedback!

[lbeachteachkshealthy]

Day 4

 

No low back pain this morning when I woke up this morning, first the first time in several weeks. Could this be due to Whole30?

 

Good energy today, however, I have felt bloated ever since I started Whole30. Makes we want to do a lower ab/gut workout! I am not feeling hungry between meals due to eating a increased amount of protein and good fats. Still a little worried that so much fat will make me gain weight, but only because I have been conditioned this way for most of my 48 years of life. Also, for a number of years, I have been very strict on the portion control and restricting to a serving or half a serving and eating more frequently. With Whole30,  I am concerned that I am eating too much at some of my meals. (I use to eat smaller meals every 2-3 hours, so these new normal meals every 4-6 hours is not easy to get used to, although I am not hungry in between. In addition, I expected to feel hungrier than I am. When it has been 4-5 hours since I have eaten, I look at the clock and think I should be hungrier. I am very much learning to discern between my body telling me it is time to refuel by hunger vs. a craving or a paticular time on the clock which tells me it is meal time. Will this get easier?

 

Meals today

 

Breakfast

3 egg omelette with organic eggs, 7-8 asparagus, 1/2 sweet potato, 1/2 cup broccoli cooked in olive oil

hot chai green tea with 1/3 coconut milk to add good fat (this didn't taste very good in the tea but will try it in coffee tomorrow) Is this to much fat, especially considering 3 eggs have a lot fat in them?

 

Workout right before lunch - no pre-workout meal

Ran 3 miles in about 30 minutes

Ate lunch soon after returning from run so no post work out meal either

 

Lunch

A can of albacore tuna in water mixed with half an avocado and a serving of organic tomatoes (I loved this tuna avocado salad!), served over 2-3 large leafs of green lettuce, shredded, added a few cashews to add good fat in addition to avocado. (Too much fat?); side of beets (1/2 cup) and about 5 baby carrots (Too much alboacore tuna? I am use to only eating a half a can with a salad for lunch.)

 

Dinner

Spaghetti Squash with Paleo Meat Sauce which I made with all approved ingredients

I was unsure about how much to eat since it's hard to start with right palmful of meat when it is mixed in with crushed tomatoes and other cooked veges: onions, mushrooms, green peppers, zucchini. It was a recipe that made about 8 servings and I think I probably ate at least one serving, probably a little more.

 

I'm a short person, 5'2" and I'm getting older. I don't think my body needs this much food, even though it is all whole food. I am extremely full. Do you think I could be eating more than my body needs?

 

Thank you for your input for this newbie.

 

Lisa

[GlennR]

When it comes to fat, let your taste buds and your satiety let you know if you're having the right amount of fat. The minimum is the template, don't go below that. Above that, you have a lot of leeway. If you are adding enough fat to make your food taste good, and if you're satiated 4-5 hours after your meal, then you're doing fine.

 

Same general rule when it comes to portions. Listen to your body. I'm on the small side myself and I tend to eat the bare minimum of the meal template because if I eat any more, I feel really stuffed. If you're feeling full all the time, then yes, cut down a little. Play around with the portions. You'll find the right balance soon enough.

 

The variety of your food is great! You're doing well!

[lbeachteachkshealthy]

Thank you for the helpful and encouraging reply!

[lbeachteachkshealthy]

It's very late, I am unable to sleep and have been reading several of the posts to help me learn more. Also, I am logging my yesterday because for some reason, I forgot to do that last night.

 

DAY 5

I did not have as much energy, felt cranky and a little depressed.

 

Breakfast

Woke up with sore throat so first had some hot tea - chai - plain

2 eggs scrambled, 1/2 sweet potato, 1/2 avocado, 1/2 cup blueberries

 

I was not hungry all morning and went 6 hours until eating lunch at 2 pm.

I did have another cup of tea- green tea because it sounded good and soothing to the sore throat.

 

Lunch

Salad - green leaf lettuce, 1/2 can albacore tuna, 1/4 c beets, 1/4 cup raw sliced mushrooms, 1/2 avocado, small handful of cashews and about 5 baby carrots

 

Again, I didn't get hungry all afternoon and ate dinner about 7 pm alhtough I wasn't starving. (For some reason, I really want to be super hungry between meals, but I'm not. I don't like the fat belly feeling which has been sticking with me all day.)

 

Dinner

Stir fry: about 6 oz chicken- which for me I think is 2 palmfuls, 2 cups of kale, about a cup of mushrooms, 1/2 sweet potato, 1/2 cup or so of leftover spaghetti squash, cooked in coconut oil and added a few teaspoons of ghee and sea salt for flavor and a little more fat.

 

Drinling a lot of water all day long.

No workout today; just took my dog for a 20 minute walk. I was going to do my long run today but didn't have the energy.

 

On June 1st - Sunday, I am beginning a few 30 day fitness challenges for core and arms. I will also continue running 3 times a week including one weekly long run.

 

Do you see any concerns or what could be contributing to insomnia. I have had insomnia at least once or twice a month for a while, long before I started Whole30. Usually it feels hormonal. I'm not under too much stress right now. That's all I can think of. I just noticed that my DAY 6 Whole30 email just came through, so I will go have a read. I like the daily emails and they are very infomative and even entertaining.