Starting first Whole30 Feb 24 - Goodbye Cravings!

[Tsuga]

Hi, my name is Dee. My CrossFit gym is having a 120 day challenge which includes clean eating and attending at least 3 group classes per week. My trainers are currently doing their Whole30 plan and have asked each us to consider doing the same. I am committing to a start date of tomorrow! (Feb 24). 

 

WHY

I decided to try this program because I probably have some issues (cravings for sure) described in the "It Starts With Food" book and was really intrigued by the section on hormone regulation and system inflammation. I suspect these are issues my body is dealing with now and I want to circumvent the health issues my parents are currently experiencing - Type II diabetes, high bloodpressure, obesity (well, technically I am considered obese), emphysema (I've never smoked but was exposed to second-hand smoke for the first 18 years of my life), etc., etc.

 

CURRENT FITNESS LEVEL

I am fairly active (I visit my CrossFit gym 3-4x per week, play men's hockey 2x week, and go to a cardio-core dance class (intense!) 2x a week) but am still overweight by 25lbs (current weight is 167 lbs). My age plays a large factor as I am in my early 50's so premenopausal. It's clear to me that my metabolism has slowed although the exercise helps me maintain rather then gain weight with my current eating habits but that's not good enough. I plan on getting a before and after blood chemistry draw for a baseline. It's been 3 years since I've checked but all was within the normal range. I do have lumbar issues (3 herniated discs and I have learned to modify movements, especially in my cardio core class and some of the crossfit moves) and am especially motivated to shed some extra pounds to help my spine.

 

CURRENT EATING STYLE

I also have a fairly huge sweet tooth and I figured this plan would help curb those cravings but psychologically I don't know if I am ready to give up on sweets (post whole30) and will be challenged in the first 30 days. I understood but was a bit dismayed (just a bit) that the cookies I made yesterday (composed of just 1 C pecans, 5 dates and 1 T maple syrup) are considered SWYPO foods, even after the whole30 challenge is complete.

 

ANTICIPATED CHALLENGES DURING WHOLE30

Aside from giving up the habit of consuming baked goods, I think my biggest challenge will be in making sure I have my breaky and lunch prepared the night before and getting 7-8 hrs of sleep so that I'm not rushing out the door as is my current habit. Also, a challenge will be not snacking between meals. Until this past week I usually started my day off with a nonfat milk chai latte (made at home) with 1 tsp white sugar and eating breakfast (1/2 C cooked whole oats and apple with sugar and soy) at 10:30am to power me through my noon workouts, followed by a fruit snack on the way back to work and then a WW frozen entree (see, I didn't make time to prepare my lunch!), more snacking, maybe a soy coffee latte and more snacking at home and finally dinner (usually decent but not always balance). After describing my eating style, my trainer said I wasn't getting enough protein in the beginning part of my day so...

 

I have actually woken up hungry the past week and have made 3 egg omelets chock full of sauteed greens and veggies (I do miss the scant cheese I used to use) and black tea. I can't do my chai tea with frothed milk without sweetner so I'm doing without during this whole30! I've looked at the Whole30 pre WOD (workout of the day) and post WOD meal planning and will try to work that into my eating plan so I can maximize performance, for at least my hockey league games which are high intensity. Again, this speaks to prepping and so will be a challenge.

 

Anyways, that's what I have so far. I approach this with some trepidation but I'm tired of being a slave to carbs and I want to prepare my body as best as possible for the activities that I enjoy!

[jencsu]

I also found the sections about hormones and inflammation to be fascinating. ISWF is probably the first nutrition book I've read that had a good break down of how hormones affect eating and energy storage. Welcome to the party! I've been eating scrambled eggs every day and black coffee, which I don't hate, surprising enough, haha.

[Tsuga]

jencsu, Thanks! Yes, that chapter helps explain why I'm not easily losing weight! I've been telling my gym-mates to read this book, if only for the enlightening info in chapters 5-7. Eggs are one of my favorite foods so am glad they are part of the program. Lucky you to enjoy coffee straight-up! Coffee is a vehicle for half and half and sugar, haha. It's just as well I take a break from it.

[Kmlynne]

For pre and post workout:

 

Pre -  boiled eggs - they contain your protein and your fat.

 

Post workout - dont overlook the baby food aisle!  I know - sounds weird.  The sell squeeze packets of sweet potatos and squash and such that are great for on the go.  I always looked for the stage 3 as the stage 2 can be really, really smooth (its a texture thing).  I also took deli meat (make sure its compliant) or proscuitto as something quick and easy.

[Tsuga]

Kmlynn, thanks for the idea to look in the baby aisle for some quick and easy nourishment. I somewhat prepped last night and hardboiled eggs and baked yams - next to eggs one of my favs. I heard our deli is now carrying compliant roasted turkeybreast so will have to check it out.

[Tsuga]

First Day

starting weight (169 lbs)

 

Meal 1 - woke up late; ate at 9am

• 5 oz rockfish
• 1 med. yam
• broccoli saute (2 C)
• 8 oz water

Post Meal 1 snack - hungry at 11am

• 1 banana
• 3 tsp almond butter

Meal 2 - 12:30pm

• 3/4 C home fried potatoes
• 2 hard boiled eggs
• 1/2 avocado

Late-afternoon snack (4:45 pm - was hungry)

• 1 hard boiled egg

Meal 3 - ate dinner very late (9:30 pm)

• 4 oz ribeye steak
• 1/2 yam
• 2 C sauteed (in 2 tsp. coconut oil) cabbage/onion/apple with carroway

drank 7 C water with lemon slices

 

Today's summary - each meal left me very satiated however the feeling didn't last until the next meal. I realized I had not had my 4 cups of water before noon so I downed a bunch of water throughout the afternoon thinking it might stave off hunger but it did just for a little bit as I snacked on an egg late afternoon. At this rate I am going to gain weight, haha. I roasted veggies for the next couple of days and the mere act of pulling my cookie sheets out of the oven (for the veggies) had me craving cookies, albeit for just a minute! Will clean up and get to bed before 11pm - an early bedtime for me but much needed. I missed my workout so bummed about that.

[Tsuga]

Day 2 - Wednesday, Feb 25

 

Meal 1 - ate at 8am; felt very satiated and surprisingly had no problem eating this early. Normally I eat breaky at 10:30am

• 2 eggs, fried
• 1/4 yam
• cabbagw saute, 1 C
• 1 C roasted veggies
• 1/3 C moose links
• 8 oz water

Post Meal 1 snack - hungry at 10am!

• 1 C apple sauce
• black tea

Snack: hungry again at 11:30

• 1/2 C gorp (nuts/a few raisins) - could have done with just a 1/4 C

Meal 2 - 1:30pm

• 1/2 C home fried potatoes
• 2 C steamed broccoli
• 1/2 avocado

Late-afternoon snack (hungry at 2:45pm again)

• 1/4 apple (finished it at 8pm, after my hockey game)

Meal 3 - ate dinner very late (9:30 pm)

• 4 oz ribeye steak
• roasted veggies
• sauteed mushrooms and onion for steak

drank 7 C water with lemon slices

 

Today's summary - I look bloated in belly area but don't feel bloated (gassy ,etc). I experienced foggy head symptons throughout the work day and had another cup of black tea. Also, noticed I had stuffy nose but not due to illness. This is something I've lived with for years (plus runny nose) but when I cut dairy (more or less) out of my diet awhile back those symptons subsided.The head fog carried through into my hockey game for the first period at least but the adrenalin brought me back!

[AuntB]

hello!

 

you might stay a bit fuller if you eat more fats like nuts, or avocados! I always found this to help!

 

Keep it up!

[Tsuga]

AuntB - that's a good idea. I"m usually quite full (more then I like to be given that I've grown up hearing stop eating before you get full) after each meal and I do try to have 1/2 avocado with one of my daily meals.

 

I might eat the other half of avocado with tomatoe wedges for my afternoon snack to help tide over until my 5:30pm workout, Honestly, I feel as if I am gaining weight with all of this food just by how my clothes feel. I'll give the whole30 the full month but I hope that I do actually lose the tire around my middle.: )