Virginiawantsgoodsleep Posted November 13, 2015 Share Posted November 13, 2015 Hi, I started my first Whole30 10/13, but ended up making some mistakes and have adjusted my date. I'm also troubleshooting for better health, non-related to weight loss. I am a stay at home mom of a 7 year old, 5 year old, and 3 year old. My sleep has been disrupted for years and I have not been able to reverse it's effects. I also have year round allergies, sometimes coughing at night compounds the sleep problem. I am not active, but have always been thin. Sugar is not a problem for me, but emotional overeating has. I eat when I'm tired, when I'm down, when I'm bored, etc which of course I'm trying not to. I didn't misstep on this plan a lot, just truly accidental non compliant bites here and there (though I did have a snacking problem I should eliminate). I have experienced a lot of constipation problems with this diet however, and am trying to figure it out. For now, I'm trying to cut nuts and seeds to see if it helps. But I am wondering if I need to go further to rebuild my gut, maybe because of the overeating and sleep problem. Maybe avoiding cruciferous vegetables, nightshades, fodmaps. Obviously I can't cut everything at once, so it will be a difficult journey for me on which I don't even know if I can get better, but I want to try. I guess this all sounds quite specific, but I was hoping I might find others looking for support in their quest for better health, especially in a more in-depth manner. Thanks! Link to comment Share on other sites More sharing options...
Brewer5 Posted November 13, 2015 Share Posted November 13, 2015 Are your children all sleeping through the night now? If you want to post all of your food & drinks for a couple of days, we may be able to help you pinpoint some things. And of course you can get better. You've found the right place for that. Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted November 13, 2015 Moderators Share Posted November 13, 2015 Eliminating all nuts and seeds is a good place to start. Don't just reduce your intake. Eliminate all of them. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 13, 2015 Author Share Posted November 13, 2015 Thanks Tom and Brewer for your encouragement and tips. I found it was a great comfort to have this forum and community during my initial 30 days, but of course my other buddies are done now, so I'm very appreciative to still be able to somehow plug in with others who are familiar with trouble shooting diets and find support. THANK YOU!! Last night I woke about 5x, in an 8.5 hour stretch) because my 3 year old is struggling to sleep on her own, plus my 5 year old (probably awakened from hearing the 3 year old) was upset he couldn't find his blanket. Nevertheless, I am awake when I woke this morning. (Thank you God.) M1: smoothie with spinach (boiled 1 minute to reduce oxalic acid, hoping magnesium may help with constipation here) (note: I know Whole30 frowns on drinking food, but I read of someone who had taken magnesium pills to help with constipation until she found a smoothie without pectin addins did the trick for her, and allowed her to expand her diet), ripe banana, and frozen mango. Drank water with ginger (trying to help with inflammation.) Meat from bone broth stew of pork hock (hoping gelatin will heal gut). Successfully avoided all nuts and seeds yesterday. Aiming to avoid all snacking today. Hope you all have a great day. Happy Friday! Link to comment Share on other sites More sharing options...
Carlaccini Posted November 13, 2015 Share Posted November 13, 2015 A quick note on your smoothie - there is a reason why we suggest that people don't drink smoothies. The reason why usually has to do with sugar. Smoothies have a tendency to be fruit heavy. And was is fruit made out of? Sugar! You are giving yourself a whole whack of sugar in the morning with very little protein (bone broth does not qualify as a protein portion - think of as more of a supplement). Setting yourself up with a sugar bomb in the morning is pretty much suggesting that you are going to crash and be dragging your butt later. The magnesium supplement is a good idea but honestly - drop the smoothie - you will do better for it. It's the same reason why I don't eat fruit in the morning. I can have the same breakfast that I normally have and I will be fine for 4 to 5 hours. Add fruit - and I'm hungry 2 hours later. Why? Because the sugar from the fruit caused a sugar crash in my system. Eat and chew your food. It will help you long term. Really. Avoid the nuts. I found nuts disrupt my sleep quite badly. Eat a fist sized starchy veggie before bed. It generally helps many. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 14, 2015 Author Share Posted November 14, 2015 Thanks Carlaccini! I appreciate your suggestions. I did have the meat/gelatin on the pork hock itself, so it was pretty sizable bit of protein actually and I didn't crash or feel the need for anything else. Probably also my smoothie is not as sweet as others usually are (just 1 banana and 3T of mango, with at least a 1/2 cup of cooked spinach). I am also happy to report that I was not constipated today - yey! - and boy, there's nothing like getting sick to help you appreciate being well. I had energy, I felt freed, and it was great. I didn't snack, and avoided nuts and seeds all day. (I did have tea.) Hopefully there will be no constipation tomorrow. M2:2 fried eggs, bone broth, bits of grapefruit M3: leftover lamb shank sauce (tomatoes, celery, onions) and spaghetti squash, tea, zucchini soup (onions and ginger), egg, sardines Hope everyone has a happy weekend! Link to comment Share on other sites More sharing options...
Brewer5 Posted November 14, 2015 Share Posted November 14, 2015 I will reiterate that starting your day with banana & mango is not the best choice to start your day. Bananas are one of the highest sugar fruits you can get. I am glad you are feeling good. I am glad you avoided nuts & seeds, as those are problematic for many. I do not want to be discouraging in any way. However, as your time goes on -- I want you to be able to recognize that your emotional overeating and your snacking is a result of your meals not being formed properly. The key is to follow the template: http://whole30.com/downloads/whole30-meal-planning.pdf Note that your meals need to be made up of protein + veggies + fat. Fruit is optional, and is never to take the place of vegetables. You make up your meals (and mini-meals if you MUST snack between) with this formula... and then if you want to add fruit to that, go for it. I have nothing in this except wanting to see you succeed and feel better. So please really consider what we are telling you, and I hope you'll decide to follow the template for awhile and see how much further you can get with that. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 14, 2015 Author Share Posted November 14, 2015 Good morning Brewer! Well, I must say I really do appreciate how much accountability goes on here! I totally get that you are all saying this out of good will for me alone, and that's what moves me. I can omit the smoothie no problem. It's the first time I had one on this Whole30 anyways and I was mainly trying to find relief for the constipation which isn't a problem currently. I'm on for another day! No snacking and no nuts and seeds at all!! And will do my best to follow that template! (That's the hard one.) I woke just once for my daughter in an 8 hour stretch. Pretty good. Saturday is my chance to sleep in, so I am hoping for even better. Have a good day!! Link to comment Share on other sites More sharing options...
Brewer5 Posted November 14, 2015 Share Posted November 14, 2015 Virginia, my boys have all been sleeping through the night for many years now. They are 8, 10, and 14. There is light at the end of the tunnel! However, we've added our first puppy to the family 2 weeks ago, and my sleep has been completely disrupted ever since. Can you believe this thing did not already come set to MY schedule?! What I've learned is that it is times like these where it is even more important to stick to the basics with our nutrition. The template is where it's at. When we give in to cravings, it only creates more cravings. That's it. It seems easy and convenient at the time -- but it only creates more problems. Nourish your body and it will repay you. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 14, 2015 Author Share Posted November 14, 2015 Ha-ha - the puppy. Glad you can laugh about it. M1: egg frittata (spinach, olives, salted duck egg), leftover drumstick, leftover eggplant and pork hock stew. 2 wedges of grapefruit. Boiled spinach. Avocado half and unsweetened coconut flakes. (Sorry if this kind of grosses anyone out. I know I kind of eat whatever.) Plating the meal is new to me because so much of it is soupy and also I grew up eating family style and we just ate until we were full. Now, I have a plate and at first I don't feel like eating much, so I don't put much on the plate, but then I eat and I'm ready for more, so I put more because I didn't eat so much to begin with, and then maybe because soup is liquidy it doesn't really count. Having said that though, if I am having problems with portions I do agree I need to make extra effort to plate it. So I will. Constipated again. Was it the tea yesterday? I thought I drank enough water... Again it's hard to say because I drank so much soupy stuff too. Sigh. Better keep track. Link to comment Share on other sites More sharing options...
Carlaccini Posted November 15, 2015 Share Posted November 15, 2015 It might be the avocado? I know I have issues with avocado constipating me - And then when I do go - it's not pleasant. I'm not saying this is what it is - I'm just mentioning it as a possibility. Link to comment Share on other sites More sharing options...
Seafarer Posted November 16, 2015 Share Posted November 16, 2015 Three kids & a puppy? Good grief, Brewer! Sounds mad, and fun, all at the same time. Virginia.... I agree... plate your meals, and make 'em fit the template. Otherwise you'll continue "grazing" which is never a good habit (it sure isn't for me!). Even if you don't get the quantities exactly right, by plating your meal you will learn what is & isn't exactly right for you... great knowledge for Life After W30. As a Constipation Lifer I am still figuring this one out myself, but lots of things can contribute. Lots & lots & lots of veggies serves me well, with some veggies being more helpful than others (beets, especially). The one contributor that I missed for a long time was pain-killers such as Tylenol. The reason I mention this one is b/c it is one that didn't get listed with my log... I just took them as approved by my doctor so it simply wasn't on my radar... and that's why I missed the connection for quite a while. So keep looking & logging. You will figure it out! Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 16, 2015 Author Share Posted November 16, 2015 Thanks for your encouragement Seafarer! M1: ginger, spaghetti squash, salmon, avocado, fish oil, vitamin D, prune M2: spaghetti squash, green beans carrots and mushrooms, salmon, avocado, prune M3: pork hock, carrots, potatoes, celery, tuna salad (tuna, apple, avocado, dried apricot, pineapple, green bell pepper, carrot, mayo, dill), broccoli, cilantro lime mayo, apples and apple sauce with cinnamon, half a banana. Did the magnesium foot soak again tonight. Brewer, it seems strange that one thing could be causing constipation, like avocado... But then again I have been having that more on the Whole30. Thanks for the heads up. And I realize that actually I've had this trouble since I was in high school, and then I was vegetarian, so it's not because of fiber or too much meat. I am including again the cruciferous vegetables and will restrict the nightshades or high fodmaps next (after I eat the perishables I have, I won't buy more). I will avoid the extra avocado tomorrow... But I still will finish the tuna salad (which has avocado in it) first. I did allow myself a little banana because, if it's at all genetically caused, my dad who sometimes has constipation issues days banana really helps him. Plus the prune juice used to help me too, but I'm thinking juice is not good for the Whole30. Apple I ate because it was there for my children not to have another dessert after dinner, and I eat their leftovers. I guess I could have just tossed it, but it is generally really hard for me to do that, especially with good food (compared to junk food). I really don't think I have a problem with sugar that I need to limit my fruit so strictly. My issue is probably with grazing while I'm cooking and overeating in order not to waste food. It's a slippery slope for me. Ok. For sure I plan to stay off nuts and seeds until this constipation problem is really cleared. Good night my friends. Thanks for letting me be so open. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 17, 2015 Author Share Posted November 17, 2015 Monday 11/16. M1: prune, ginger, cabbage with coconut oil and salt, 3 hard boiled eggs, mayo M2: prune, hard boiled egg, leftover tuna salad, dill pickle M3: frittata (green bell peppers, tomatoes, jicama), chocolate chili (ground beef, cumin, allspice, chili, salt, cocoa, onions, garlic), baked eggplant slices, leftover green beans, carrots and mushrooms, kimchi (Napa cabbage, chili, turnip) No tea, no nuts/seeds, no snacking. May not have drunk enough water. Still problems with regularity. I will cut avocado tomorrow and see if that helps my next day. Low fodmaps require cutting onions and garlic, and I feel like that's in everything, so it's unlikely that is the culprit. I was hoping my skin would be better on this diet - I have a patch of psoriasis on my ankle - but it's not. Which tempted me to want to try the 30 days no nightshades. But first I need to clear my tomatoes, eggplants, and bell peppers. Goodnight! Link to comment Share on other sites More sharing options...
Brewer5 Posted November 17, 2015 Share Posted November 17, 2015 Low fodmaps require cutting onions and garlic, and I feel like that's in everything, so it's unlikely that is the culprit. I guess I'm not following you on this one. I personally experience A LOT more digestive issues when I am eating a lot of higher-FODMAP foods..... So it makes sense to me to cut the onions and garlic -- especially if they are in "everything". I can tell you they're not in everything at my house anymore! Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 17, 2015 Author Share Posted November 17, 2015 I can see that is confusing. I meant that I have been using onions and garlic before this diet, and I didn't have the same severity of bathroom problems. But it is possible that I have been using them more on this diet and that's a part of the problem too. After cutting the avocado I will try cutting onions and garlic too. Avocado is a high fodmaps food. Link to comment Share on other sites More sharing options...
Carlaccini Posted November 17, 2015 Share Posted November 17, 2015 I can see that is confusing. I meant that I have been using onions and garlic before this diet, and I didn't have the same severity of bathroom problems. But it is possible that I have been using them more on this diet and that's a part of the problem too. After cutting the avocado I will try cutting onions and garlic too. Avocado is a high fodmaps food. Honestly I used to consume onions before very regularly - never thought they could be a problem. But boy was I wrong. Onions (and garlic) are highly gut disruptive for me. I will still consume them here an there but when I complain of severe bloating and diarrhea - I know what to blame. Most likely the day before I had onions and/or garlic. (Although garlic seems to be less problematic) Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 18, 2015 Author Share Posted November 18, 2015 Tuesday 11/17. M1: ginger, water, chocolate chili (with onions and garlic), leftover mushrooms, carrots, green beans, bits of salmon, banana M2: pork hock soup, frittata (jicama, green bell pepper, tomatoes, olives), pineapple. Fish oil, vitamin D M3: chocolate chili (onions), curry chicken, beef and beet greens, bok choy, purple cabbage, pineapple. Regularity problem is improved, and hopefully can improve further. Successful to avoid snacking, avoid avocados, all nuts and seeds, and additional onions and garlic (besides leftovers). Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 19, 2015 Author Share Posted November 19, 2015 Since my meals are pretty much repeating the same foods, here's a list of everything. Broccoli, taste of zucchini and yellow squash, prunes, cabbage, chocolate chili, sardines, salmon (before I discovered it had soy in it), mustard greens with garlic, fruit salad (pineapple, apple, banana, pear), yam/sweet potato, avocado, fish stock. Yes, it was annoying to see that the Chicken of the Sea pouch of salmon I had had vegetable broth with soy in it. So if I was completely honest, I would need to start again at day 1. But I'm thinking it's probably not so bad. If people are allowed communion, then a bite with traces of soy doesn't need to backtrack me. Successfully avoided nuts and seeds. Did plate all my meals (though I'm considering that to mean I can see everything in planning to eat at the beginning of my meal, because sometimes I have soupy stuff and sometimes it's more convenient not to have to wash another plate). Did eat extra of fruit while making the fruit salad and during the Thanksgiving party at my church (I went already having had my dinner). Overall I think that's pretty good. I read that eliminating the fodmaps, if fodmaps is a culprit, will bring benefits slowly for someone who is having constipation issues versus someone with the diarrhea issues. So I think I'll just be to be patient. I am planning to eliminate the fodmaps starting tomorrow, 11/19, and try for 30 days. Nightshades will be eliminated after I eat that eggplant... This will be hard because I wanted to get some freedom for Christmas treats. Not sure how strong my resolve will be and may need to just do my best to keep the fodmaps and nightshades low now, and restart will a clean 30 days next year. Link to comment Share on other sites More sharing options...
Virginiawantsgoodsleep Posted November 24, 2015 Author Share Posted November 24, 2015 I realized that I may have my constipation problem because I have severely cut back on insoluable fiber. The whole grains, beans, and corn are gone, and I additionally cut broccoli and cauliflower for a while thinking they are high fodmaps, and nightshades including tomatoes and potatoes. Celery was cut some because it is on the dirty dozen, and I basically eat a lot of stewed things (and I generally like my vegetables overcooked) and so the cellulose (insoluable fiber) in many foods have been cut with too long cooking. I had things with soluable fiber (squash and yams), which doesn't help soften the stools. I also can try magnesium supplements and zinc and digestive enzymes. It is likely I am low in magnesium because I have sleep troubles for a long time, some depression, plus the calcium supplements I used to take may have hurt magnesium absorption. So I've added back nuts and seeds, fodmaps and nightshades for now, and will get some magnesium today. I plan on trying to undercook the vegetables more, and eat more leafy greens. I'm posting this in hopes that it may help someone with similar constipation problems in the future, too. Link to comment Share on other sites More sharing options...
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