Day 25 - still low energy. Only one good day in whole diet.

[ecm2]

I'm a massage therapist and do two - 90 min massages/day usually.  I take a snack with me for between massages. I sleep soundly, but not long enough.  7 hours/night.  I usually work out about an hour/day, but I haven't had the energy to work out very much during Whole 30.  Plus it's very hot here, in the high 90s. Thanks in advance for any advice

 

Day 24: 

M1 - one pork chop,1/2 cp spiced applesauce, approx. 1 cup roasted root veggies, water 16 oz.

M2 - 5 small chicken breast strips (homemade), avocado, roasted beets, one can of coconut water

M3 -big salad with shrimp and one egg (tomatoes, onion, cucumber), 2 cups of tea (herbal)

Snack - apple with almond butter

Stress - pretty stressed, some interpersonal and financial issues, and the low energy isn't helping.  I feel like I'm in my own little world - forgetful and spaced out.

 

 

Day 25:

M1 - 2 leftover chicken strips and 1/2 cup of leftover root veggies, 1/2 cup fresh cherries, handful of cashew nuts, water 8 oz

M2 - one pork chop, avocado, sautéed spinach in coconut oil - water 16 oz

M3 - 2 small hamburger patties on large sweet potato bun, avocado, tomato, onion, lettuce, one can coconut water

Snack - celery sticks with almond butter, 2 cups tea

Stress - YES

 

Day 26 plan:

M1 - Italian sausage, pepper, kale, spinach, onion frittata, tea

M2 - large hamburger patty on sweet potato bun - tomato, avocado, lettuce, coleslaw with lemon oil, one can coconut water

M3 -  protein salad, avocado, one can coconut water

Not working today. Getting out of town for a tango festival which will hopefully reduce some stress.

[GFChris]

My observations:

- stress seems to be a big factor for you now. The tango festival sounds fun. What other steps (even small ones) can you take in that area to begin to improve the situation and/or how you respond to the stressors?

- I see a lot of coconut water. That's only advised after intense workouts or after working outdoors and needing to rehydrate. Don't let coconut water take the place of water. Aim for consuming 1/2 an ounce of regular water per pound of body weight, daily

- when the chicken strips are your protein, I wonder if you're getting 1-2 palms in? (1 palm is the length, width and thickness of your palm)

- when eggs are your protein, the serving size is the number of eggs you can hold in one hand. For most folks, that's 3-4 eggs

- when salad or spinach are your veggies, you need to eat a lot to be satiated (think to fill a large mixing bowl of raw greens, or add more cooked vegetables)

- if you are genuinely hungry between meals (litmus test: you could eat someting bland like steamed fish and broccoli), the guidance is to have a mini-meal of protein, veg and fat. Nuts and nut butters are a fat source. Have fruit with your main meals vs. as part of a snack.

[jmcbn]

Just to add to the great advice Chris has given I'd comment that you've one meal a day with no fat listed - this will definitely effect energy levels.

Also, a lot of folk keep their fruit/starchy veg for later in the day as they find when they eat it with meal one they are more prone to a crash later in the day with feelings of fatigue, lack of focus etc.

If you are working out be sure to include pre & post WO meals - protein & fat for pre (think hard boiled egg, or a few bites of chicken & mayo...), and for post it's protein & starchy carbs (chicken & sweet potato is the favourite option here)

Enjoy the tango festival - a break from routine is a great stress reliever and as Chris has said I'm thinking that's playing a big part in how you're feeling right now. Hopefully, if you implement the suggested tweaks you'll be feeling better so.

[aaevk]

Hi, 

Another tip is to be sure you are not putting too much salt on your food. I was salting my food pretty heavily and noticed that my energy levels went wayyyy down. Not sure exactly why, but when I stopped putting so much salt, things changed for the best!

 

Good luck, you can do it!