Guest sareemaree Posted September 9, 2014 Share Posted September 9, 2014 I had a good day today. It helps that I've had a few nights off in a row and slept a full eight hours last night. Pre-workout snack (6AM): hardboiled egg, cup of tea. 9-mile run (7-8:20-ish): no fuel for this distance. Post-workout snack (8:30): 3 hard-boiled egg whites, about 1/2 cup canned pumpkin. Breakfast (10:30): coffee with coconut milk, 2 eggs scrambled with EVOO, spinach, and onion. One tbsp of coconut water kefir. I wasn't hungry for lunch but felt hungry around 4. It was too close to dinner time to have a full meal so I had a handful of grapes, a closed handful of almonds, and a cup of bone broth that I made yesterday (my first time - turned out great!). Dinner (5:45PM): palm-sized piece of chicken breast, large portion of vegetable sauté made with onions, carrots, celery, green bell pepper, garlic, and purple potato, finished with a couple tbsps of EVOO. I also drank plenty of water throughout the day. I had mentioned in another forum that I was going to try melatonin supplementation to help with shift-work related sleep problems. I bought a product called PureLife Tranquil Sleep that has melatonin, magnesium, calcium, GABA, and 5-HTP. It doesn't contain any non-compliant fillers - just vegetable fiber and water. I've been taking it 30 mins to an hour before I go to bed (whether that be at night or in the morning after work) and I think it is helping. EDIT: I forgot to mention that I didn't weigh anything - myself or my food - today. Cooking and eating is so much faster when not every single ingredient has to be weighed and recorded! Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted September 9, 2014 Moderators Share Posted September 9, 2014 PureLife Tranquil Sleep sounds Whole30-compliant, but I avoid calcium supplementation at night. I get the impression from reading sciencey stuff that while magnesium has a sedating effect, calcium can have a rousing effect. Curiously, there are a number of products that combine magnesium and calcium, but I think it might not be the best idea. Link to comment Share on other sites More sharing options...
MeadowLily Posted September 9, 2014 Share Posted September 9, 2014 SareeMaree, your good attitude is everything. Have yourself some sweet dreams tonight. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 10, 2014 Share Posted September 10, 2014 I am working tonight and then Friday through Sunday. I woke up early this morning and spent several hours cooking and prepping compliant meals to last me through the whole weekend before going back to bed for a few hours to rest before work. Since I work 12 hour shifts and end up being awake for 17 hours most workdays, I plan on having 4 meals. I just made big batches of everything so it looks like I'll be eating the same thing each workday but that's ok. For breakfasts, which I eat around 5PM, I'll be having zucchini sautéed in olive oil with scrambled eggs, plus coffee with coconut milk. For my second meal, which I eat around 9PM, I have sliced raw veggies (carrots, celery, bell peppers) with homemade mayonnaise and a hardboiled egg. For "lunch," at 1AM, I cooked up a big batch of ground veal cooked in avocado oil with loads of (non-starchy) vegetables. It ends up being about 4oz of veal per serving. I'll eat this with a handful of grapes. And for my last meal, which I eat sometime between 5 and 6 AM, I have roasted butternut squash, half an avocado, and some chicken breast. I try to be in bed by 8AM, sleep until 3, then wake up and go running. If I'm going more than 4 miles I might have pre- and post-workout snacks but otherwise I don't think I really need anything. I save my longer runs for non-work days. I have high hopes for the upcoming days. I usually fail to prepare or bring enough food to work, come home starving, and then binge and purge before going to bed which totally ruins any chance of getting decent sleep. If work is extremely busy, stressful, or emotional it's even worse. I work in critical care, and it can be so hard to wind down when you've been running all night trying to save a life only to have your patient code and die at shift change. It's times like that when I am most likely to punish myself with food - either refusing to eat or binging and purging, depending on what mode I happen to be in. I can't do that anymore - I'm getting too old for that nonsense! Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 11, 2014 Share Posted September 11, 2014 Last night went really well. The only thing I ate that I didn't plan on was a few extra grapes and a some spoonfuls of unsweetened (compliant) applesauce. I guess I must have been craving sugar since I wasn't particularly hungry when I ate those things, but it really wasn't more than two or three bites of food and they weren't non-compliant. Work was very busy and I didn't get to eat at my planned times which meant some meals were more like 6 hours apart and others were only three. I considered skipping a meal because I had to eat my second one so much later than planned but skipping meals isn't a great idea for me in general. Today is a "swing day" - I worked last night but am off tonight. So I just came home and napped for a few hours and will try to stay up until a normal time tonight. No exercising today since I had so little sleep. But since it's also a fairly short day, only about 9-10 hours awake, I'm only planning two full meals plus a mini-meal. M1 (mini) at noon: coffee with coconut milk, hardboiled egg, half an apple. Tbsp of coconut water kefir. M2 at 3PM: leftover chicken with peppers and onions cooked in EVOO, half an avocado. M3 at 7:30PM: I'm making a fritatta with spinach, onions, and tomatoes, cooked in avocado oil, plus a green salad with EVOO+balsamic vinegar. I'm going to use 6 eggs for 2 people. I'm eating a lot of eggs! I know dietary cholesterol intake is not correlated with blood lipid levels in most people, but I'm still worried about it, especially since both my parents have high cholesterol despite being at healthy weights and eating what most people consider to be "healthy" diets. I have also in the past had high triglycerides, especially when I was extremely underweight and in chronic ketosis, although my latest numbers have been good, and my HDL is over 60. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 13, 2014 Share Posted September 13, 2014 Tonight went well. Ate all my prepared meals as planned on Wednesday with nothing extra. Had a great speed interval workout before work - 7x400 @ 7:00/mi plus a 1 mile warmup and 0.5 mile cool down and some stretching. I probably could have used pre- and post-workout snacks for that but at the time didn't really feel the need. Quiet night at work. Looking forward to going home and going to sleep ... Only one more hour to go ... Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 14, 2014 Share Posted September 14, 2014 Slept pretty poorly during the day but did force myself to at least stay in bed and rest for seven full hours. Just did an easy three miles when I got up but still managed to finish up the week with just under 30. So-so night at work - slow. Ate some roasted almonds and some honeydew melon that I hadn't planned on and dealt with some serious sugar cravings (to which I have not succumbed!). There's a huge bowl of chocolate candies at the nurses' station that is really bothering me. I drank tons of decaf tea and sparkling water to distract myself but really want to get to a place where that stuff doesn't appeal to me anymore. I weighed myself when I got up and I've lost 1.5 lbs in the past 5 days, which I have mixed emotions about. There's a part of me that I think will always be thrilled to see that number go down, but at the same time it is a little shocking/scary when it happens without trying. One more night to go then three off. If it goes well it will be the first time in over a month I've gone a whole weekend without purging. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 14, 2014 Share Posted September 14, 2014 I wanted to add that as I was leaving work this morning one of my day-shift colleagues handed me a beautiful and perfectly ripe avocado straight from her backyard. Well, I couldn't let a wonderful gift like that go to waste, could I?? I ate it as soon as I got home before going to bed - the whole thing! I immediately regretted it, thought about throwing up, which of course made me think I might as well eat the whole kitchen first if I was going to do that - then I picked myself up by my bootstraps and put myself to bed without incident. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 15, 2014 Share Posted September 15, 2014 So last night/this morning was a perfect storm: quiet in the unit all night, then just as I'm wrapping things up at 5:30 this morning a Code Blue is called overhead and we all spend the next 90 mins running around like crazy people (why don't codes ever go the way they do on TV??). I missed my last meal, had to stay late to finish charting, and came home to an empty house stressed, exhausted, and starving. My partner's children were with us this weekend so the fridge was full of leftover pizza and breadsticks. I can say with 100% certainty that a week ago I would have eaten all those leftovers (plus a bowl or two of sugary cereal), spent half an hour in the bathroom with my hand down my throat, cried myself into a few hours of restless sleep, then forced myself to get up, run eight miles, and fast until tomorrow morning. I'm not gonna lie - I seriously considered that course of action. I spent a good five minutes staring down that pizza and deliberating my next move. I threw the pizza in the garbage and took out the trash. I just finished eating the roasted butternut squash and chicken breast I prepared for myself days in advance. Now I'm going to go take an Epsom salt bath, sleep for five hours, and take the day off from working out. Tonight I'm going to cook my partner and me a delicious meal and enjoy my night off. Roasted broccoli, baked sweet potatoes, and fennel-crusted pork chops. Then I'm going to sleep eight more hours, wake up rested with glycogen-stocked muscles, and run 15 miles while I watch the sun rise over the beautiful Atlantic ocean. Day #6 complete - but who's counting? Link to comment Share on other sites More sharing options...
NinjaSarah Posted September 15, 2014 Share Posted September 15, 2014 Just wanted to pop in and say you're doing Good sareemaree. Sounds like you have a stressful work environment. And fantastic job overcoming that pizza and the potential results. Fennel crusted pork chops sound delicious, I'm going to have to try those. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 16, 2014 Share Posted September 16, 2014 Day #8. Slept well for almost 9 hours last night! Pre-workout @ 6AM: coffee with coconut milk, hard-boiled egg. 15-mile run @ 6:45AM (a little under two hours and twenty minutes): fueled with about 3/4 of a compliant Larabar along the way (1 bite every 3 miles). No fatigue and finished strong but still dealing with some very uncomfortable heartburn/reflux starting around mile 8. Post-workout @ 9AM: glass of coconut water, 2 hard-boiled egg whites, cup of bone broth. M1 @ 10AM: carrot and cucumber slices, hard-boiled egg, handful of grapes, coffee with coconut milk, tbsp coconut water kefir. M2 @ 2PM: brussel sprouts roasted in EVOO (omg so good - made enough for tomorrow too), can of sardines (I like Wild Planet brand in water). M3 - will be having @ 6:30PM: NY strip steak, green salad with EVOO and balsamic vinegar, mushrooms & onions sautéed in avocado oil. Honeydew melon. Really wanting to have a glass of wine with dinner - my partner bought a very nice bottle of Pinot Noir that will pair so well with the steak and that I would love to share with him. Over the past few months that I've been trying to do this, though, I have definitely figured out how alcohol affects me. It greatly interferes with my sleep if I go to bed within 2 hrs of drinking. I fall asleep easily but wake up a few hours later with a racing heart and can't fall back asleep for hours. Even more importantly, though, it tends to lead me towards making bad food decisions. So if (when!) I finally finish a Whole30, I'm going to be saving the booze for special occasions/festive meals only. NOTE: I edited this post because I accidentally wrote that I ran 15 miles in 1:20 instead of 2:20. Haha! Bet you didn't know I was an Olympian! Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 17, 2014 Share Posted September 17, 2014 Day #9. M1 @ 6AM: 2 eggs, 2 cups of coffee with coconut milk, honeydew melon (I know, I know, no veggies). M2 @ 12:30PM: I was out running errands, so I ate at Whole Foods. I had a big salad with kale, carrots, mushrooms, red onion, plain pulled chicken, roasted beets, a few raw cashews, olive oil, and balsamic vinegar. And a bottle of kombucha. Ran an easy 3 miles on the treadmill at 4PM, at 9:40/mile. Afterwards I had a cup of bone broth. M3 will have at @ 6PM: leftover roasted brussels sprouts, can of sardines, grilled onions, green salad with olive oil and balsamic vinegar. Back to work tomorrow night. I'm planning on getting up early do some cooking and food prep for the next few days, work out, then go back to bed for a few hours before heading in. I'm feeling pretty good. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 18, 2014 Share Posted September 18, 2014 Day #10. Heading back to bed to nap for a couple of hours, but here is my day so far and my plan for the night. Pre-workout @ 7AM: hardboiled egg, cup of tea with a splash of compliant almond milk. 40 minute tempo run @ 7:30AM: 10 minute warmup jog + stretch, 25 minutes at 8:00/mile, 5 minute cool-down. Post-workout @ 8:30AM: 2 hard-boiled egg whites, a few bites of canned pumpkin (had to force myself to eat this, my stomach never feels great after speedwork). Spent the rest of the morning cooking and prepping. Also took a long soak in some lavender-scented epsom salts, which felt amazing. Sipping a cup of bone broth now. M1 - will have @ 5PM: canned salmon over baby arugula, coffee with coconut milk, honeydew melon, tbsp coconut water kefir. M2 - will have @ 9PM: sliced raw veggies (carrots, celery, green bell pepper, cucumber), homemade mayo, hard-boiled egg M3 - will have @ 1AM: vegetables (onions, carrots, celery, green bell pepper, garlic) sautéed in EVOO with about 4 oz ground veal, handful of grapes. M4 - will have @ 5AM: roasted and mashed acorn squash, a whole avocado, palm-sized piece of plain baked chicken breast. I hope all goes according to plan tonight. Ten good days in a row is a pretty big deal for me! Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 19, 2014 Share Posted September 19, 2014 I just ate a lot of grapes. Like, a lot. Feeling sad and disappointed in myself. Link to comment Share on other sites More sharing options...
Opsdiva Posted September 19, 2014 Share Posted September 19, 2014 Hi there - I'm new and just poking around. Congrats on a nice start to your W30! I have a question... Why are you sad and disappointed in yourself over the grapes? Is it based on your personal goals? Or that it wasn't part of a whole meal? I'm starting my own W30 next week and I just wondered about that. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 19, 2014 Share Posted September 19, 2014 Hi, Opsdiva. I'm disappointed that I ate so many (when a recommended serving of fruit is only the size of your fist), that they were not part of my eating plan for the day, and that I ate them by themselves at a non-meal time. I guess there are worse things to overeat than grapes, though. Today is another day. Slept 7 hours. Getting ready to run an easy 3 miler. Then my planned meals for the night are all the same as they were yesterday - only I'm gonna skip ALL the fruit! Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 20, 2014 Share Posted September 20, 2014 Last night went well. Very quiet and calm in the unit, no admissions or patient emergencies. Very nice for a change. Ate my meals exactly as planned. So that was day 11. Today, day 12, I slept for a few hours when I got home this morning and then got up since I am not working tonight. I had a cup of coffee with coconut milk, some sliced carrots and celery, half an apple, and a can of sardines around 1PM. At 6PM I had a giant salad of romaine, bell peppers, onions, plain roasted chicken breast, tomatoes, and half an avocado dressed with lime juice. Not exercising today. I only have one night off so I'm going to stay up late and do some laundry and other housework, go to bed around midnight, and hopefully sleep for at least nine hours before getting up to prep my meals, run, and then rest up for another night at work. My schedule is a little crazy right now - one night on, one off, two on, one off, etc. - which makes it extra hard to organize my sleep, workouts, and meals. But after Wednesday night I will have six nights off in a row during which I will be celebrating my 32nd birthday. Hoping it will be a healthier year than the last one. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 21, 2014 Share Posted September 21, 2014 Today is day 13. This is a milestone for me because I have never had this many good days in a row since I started trying to do a Whole30 in early July. Slept 12 hours! By the time I went to bed last night I was hungry (it had been six hours since dinner) but since it is advised not to eat right before bed I just had a cup of herbal tea with a splash of compliant almond milk. Woke up around 1 this afternoon and had a pre-workout snack (sort of) of a cup of bone broth. Ran an easy 5 miles. The weather is just starting to get a little cooler and I can't wait until it is nice enough to run outside again instead of on the treadmill. Post-workout I had a glass of coconut water and 2 bard-boiled egg whites. Having a cup of coffee with coconut milk as I type this. M1 5PM: can of sardines drizzled with EVOO, sliced raw carrots, celery, and cucumber. M2 9PM: sliced raw carrots, celery, and cucumber; a dip I made out of cashew butter, turmeric, black pepper, garlic and lemon juice (yum!); hard-boiled egg. M3 1AM: leftover chicken sauteed in avocado oil with peppers and onions, half an avocado, half an apple. M4 5AM: roasted and mashed red kuri squash, 2 hard-boiled eggs, the other half of the avocado. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 22, 2014 Share Posted September 22, 2014 Day 14. My eating has not been very organized today and I definitely notice that this contributes to cravings. I slept for four hours after work and had a cup of coffee with coconut milk when I woke up. A little while later I had some celery with the cashew butter-lemon juice dip. About an hour after that I had some roasted red kuri squash with cinnamon, turmeric, and black pepper. Then a little later I had half an apple and a couple of grapes. After only four hours of sleep I didn't feel like running so I took a 30 minute walk on the treadmill at 3.5 mph on 12% incline. Felt good to use some different muscles. This disorganized, peckish, snack-type eating did not satisfy me and kept me going back to the kitchen for "just a little something else." I did not eat anything non-compliant so do not need to start over but this was definitely a learning experience and reinforces the need to stick to the template. To that end, I'm cooking a proper dinner in a couple of hours instead of throwing in the towel and calling if food quits for the day. I didn't shop or plan so just have to go by what I have in the house. Looks like it's going to be a fritatta with onions, tomatoes, and spinach, plus a green salad with olive oil and balsamic vinegar. I just have tonight off then back to work for two more nights. This on-off-on schedule is driving me nuts. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 23, 2014 Share Posted September 23, 2014 Slept 8 solid hours. Woke up to do a cook-up for the next few days and to work out. Pre-workout 7AM: can of sardines Speed intervals - 8x400m @ 7:00/mile Post-workout 9AM: 2 hard-boiled egg whites, cup of bone broth (last of that batch, time to make more!) Having a mini-meal now (1PM) before heading back to bed for a few hours: sliced carrots and celery, homemade mayo, hard-boiled egg. Here are my meal plans for the rest of the day/night. Tomorrow should be the same. M1 5PM: 2 eggs scrambled with shredded zucchini, coffee with coconut milk, coconut water kefir M2 9PM: sliced raw veggies (carrot, celery, bell pepper, cucumber) with cashew butter-lemon juice dip, hardboiled egg M3 1AM: picadillo ( I used this recipe but left out the chorizo and used kalamata olives instead of pimento-stuffed ones), handful of grapes M4 5AM: roasted red kuri squash, half an avocado, palm-sized portion of plain baked chicken breast Just 2 more nights to go then six blissful nights off! My partner is taking me to an excellent steakhouse for my birthday on Friday and I have already called ahead and know that it will be no problem to eat a compliant meal there. Everything is a la carte so I can just order whatever cut of steak I want (I usually go for filet) plus two vegetable sides. I confirmed that they use no soybean or peanut oil for cooking, so as long as I order the veggies plain with no sauces that might have hidden sugar I will be good to go. Link to comment Share on other sites More sharing options...
Guest sareemaree Posted September 24, 2014 Share Posted September 24, 2014 I had a bad night and I have to start over. I am so ashamed and embarrassed. I was just saying how well I was doing and now I'm right back where I was and where I've been for the past 15 years. Why can't I get this right?? What is it going to take to get me to stop abusing myself this way? Link to comment Share on other sites More sharing options...
Tina Marie Posted September 26, 2014 Share Posted September 26, 2014 hang in there !! You were doing so awesome - everyone has a bad day ! You can do it - You owned it - so that is a good thing ! Link to comment Share on other sites More sharing options...
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