Mysaunders Posted November 29, 2015 Share Posted November 29, 2015 Tomorrow, 11/30 is my start date. I am excited and nervous. To prepare I have read the "It Starts With Food" book and the "Whole 30". Today I am planning my meals for the next week, making a shopping list and going to the grocery store. I am also committing to writing in this log each day for a least the first week of Whole30 experience. This next week I also commit to starting back at my Iron Tribe gym three times, Monday, Wednesday and Friday mornings. I will make new commitments each week so that I don't overwhelm myself. I know that this program works. My sister completed the program and lives by it's principles. She was on 10+ medications for diabetes, blood pressure, etc. She began to see results rather quickly. She was able to stop her diabetes medicine within a few weeks, she lost over 35 lbs (without even trying), she looks 10 years younger. She is a different person, her anxiety and nervousness have all but disappeared and she is loads of fun to be around. She is truly living. My expectations are that my cravings for sugar/refined carbs diminish and that by eating nourishing food I will have the energy and confidence to participate more fully in life. Let's get this party started! Link to comment Share on other sites More sharing options...
WholeMama623 Posted November 30, 2015 Share Posted November 30, 2015 You got this! I am starting too, but a Whole100! I've done one other one this year, and it was very successful! Looking forward to feeling good again! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 1, 2015 Author Share Posted December 1, 2015 Day 1: Today was a good day. I went to Iron Tribe gym this morning at 5:45 am. I had not been in a few weeks so it was good to be back, hard but good. I am cooking dinner and making the chicken meatballs and roasted spaghetti squash in the Whole30 book. It smells great. I'll let you know tomorrow how it tastes. I made the following goals for my 30 days. I will eat dinner at the table 5 nights each week I will go to Iron Tribe M, W, F (three day per week I will not watch TV during the week days Not watching TV is going to be different since I usually plop in front of it after work. I am looking forward to all the extra time I will have instead of spending it in front of the tube. I have already made my breakfast and lunch for tomorrow. So far so good! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 2, 2015 Author Share Posted December 2, 2015 Day 2: Another great day. I did have a headache today and yesterday. I think it is related to allergies. The chicken meatballs and spaghetti squash I had for dinner yesterday was awesome! This evening I had Melissa's chicken hash. Another tasty dish. These recipes are in the Whole 30 book and are relatively easy to make. I would suggest trying them. I ate dinner at the table. I almost sat in front of the TV to watch Rudolph the Red Nosed Reindeer. This is such an automatic habit but I caught myself and went to the kitchen table. I am scheduled to go to my Iron Tribe workout in the morning. I am feeling a bit lazy but I committed to going three days a week so I need to go. It may be too soon for me to notice any difference but I felt focused and clear minded this morning at work. I felt like i got a good nights sleep as well. The last few night before starting the Whole30 were fairly restless. Til tomorrow! Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted December 2, 2015 Share Posted December 2, 2015 Woo-hoo, mysaunders! Sounds like you're rocking it! Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
jmcbn Posted December 2, 2015 Share Posted December 2, 2015 Day 2: Another great day. I did have a headache today and yesterday. I think it is related to allergies. Headaches in the first few days are fairly routine as your body adjusts to the new way of eating. Make sure you are drinking the recommended half an ounce of water per pound of body weight, daily, and salting your food. At least a fist sized serving of starchy veg daily will also help. For energy ensure you are getting enough fat in at each mal - fat is your friend here Keep up the good work! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 3, 2015 Author Share Posted December 3, 2015 Day 3: I woke up with a terrible headache. It felt like sinus pressure. I also had the chills. I ended up calling in to work that I would be arriving around 10. I slept another couple of hours and took some aspirin. I felt much better when I woke up around 9. Unfortunately I did not go to my Iron Tribe work out that I had scheduled for 5:45am. That was disappointing. I stayed on track with my food plan, ate dinner at the kitchen table, and did not watch TV. My husband made shepherd's pie from the recipe in the Whole30 book. He had made it a few times before and it was GREAT! Not sure what happened this time but it was a bit runny, still yummy. I felt "thin" this morning. I looked at the corner of the bathroom where I typically keep my scale. Fortunately I had taken it upstairs and stashed it on a high shelf...too much effort to retrieve. My sleep was a bit restless last night. I think it was due to stress. Thanks to everyone for your words of encouragement. It is exciting when I get a response, woohoo! It helps me more than you know. Signing off, Mary Link to comment Share on other sites More sharing options...
Mysaunders Posted December 4, 2015 Author Share Posted December 4, 2015 Day 4: No headaches today. I did have a strong craving for a skinny vanilla latte mid afternoon. I had some tea instead. Unfortunately that did not slay the sugar dragon. I had some fresh organic blueberries and was good the rest of the afternoon. I subscribed to the Whole30 Daily. I am so glad that I did. The information is spot on and very timely. Today's email talked about cravings and ways to "slay the sugar dragon". How did they know that today the sugar cravings would be in full force? Now, instead of eating mindlessly in front of the TV I eat dinner at the table (one of my goals during these 30 days). Afterwards I peruse the Whole30 forum and enter my daily log. I look forward to the support I get from reading about other members journeys. I slept well last night, thank goodness. Especially after a restless night the night before. My exercise has fallen by the wayside for most of this week. I think that is ok for now since the program suggests taking it easy the first week. I plan on getting back to the exercise routine on Monday which will be day 8. I have a Xmas party to go to tomorrow evening so I will definitely need to plan before I go. It is at a restaurant so I'll check out the menu first. This is a company sponsored party so I may need to check to see what food will be catered. Wish me luck! Another day done and looking forward to tomorrow! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 5, 2015 Author Share Posted December 5, 2015 Day 5: Today was a good day. Work was a bit stressful and I had a company holiday party this evening. I left work a couple of hours early to go find a cocktail dress to wear along with some shoes. I also had my nails done. I thought the party started at 7:30 but it actually started at 6. This afternoon was crazy busy. I did not have time to eat dinner before I went to the party. There was an open bar, the martini's were looking pretty darn good. I requested club soda in a fancy glass. It gave me something to hold on to while I socialized. It also helped curb my appetite. Woohoo! I did not eat any of the party food and did not drink alcohol. I am feeling fairly saintly . When I got home I cooked up some scrambled eggs with onion sauteed in ghee. YUM! Another day down! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 5, 2015 Author Share Posted December 5, 2015 OMG - guess what the Whole30 Daily was about today....parties and socializing! As per my previous post today I went to a holiday party this evening....uncanny! I love the Daily! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 6, 2015 Author Share Posted December 6, 2015 Day6: Another great day. I was worried that i might slip today since i did not have any of my meals planned, In addition, it is Saturday and I had to go into the office. I made a protein shake for breakfast. They catered Papasito's fajitas for lunch. I had the beef and chicken fajita meat with a side of quacamole. i managed to grab some macadamia nuts for snack mid afternoon. I left the office around 3:30. I was not hungry. By 6pm I knew I should probably eat something so I grabbed a rotisserie chicken at Kroger, made a large salad and that was dinner. I had a banana with some almond butter for an evening snack. For a gal with no plan today I did pretty well. I woke up around 5:30am and could not fall back asleep until 7. it is interesting. I seem to alternate between a solid night's rest to a restless one...hmmm. Another day down! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 7, 2015 Author Share Posted December 7, 2015 Day7: Another good day. I stayed on program. I have not been hungry, oddly enough. I have not had a need to snack either. This is very unusual for me. I love being free from cravings and wanting to eat all the time.my energy has been pretty even as well. My acid reflux has improved a ton. I am feeling much better and really glad that I am doing the whole 30. I have stayed true to no TV during the workweek and eating dinner at the kitchen table. I need to improve on my exercise commitment. I had committed to go to my iron tribe gym three times a week. I only made it once last week. I have a partial excuse of not feeling well Wednesday morning and going into work a few hours late because of it. This week I commit to three days at my iron tribe gym. Wish me luck! Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted December 7, 2015 Share Posted December 7, 2015 Hey mysaunders - glad it's going well. I know you didn't ask for input, but in the spirit of helping you to get the most out of your Whole30 (as others have done for me), there are a few areas you can continue to focus on for your remaining days: 1) Shakes - as you probably already know, shakes are very much discouraged on the Whole30. They generally contain a lot of fruit (instead of the recommended vegetables) and can cause quite the blood sugar spike in the morning. It's also very hard to source a compliant protein powder - what did you use? Finally, drinking your calories usually causes you to ingest them more quickly and does not produce the same satiety signals as eating your food (but yes, I did a few shakes in the "unofficial" days leading up to the program). I encourage you to find other real-food quick options vs. shakes. 2) Snacks - I regularly reach for fruit and nuts or nut butters and I've really had to shake that habit. Snacks are also discouraged, because your three meals per day should supply you with all of the energy and nutrients that you need, but if you really, really need to eat, aim for a mini-meal that includes protein, fat and carbs as per the template. Nuts (or nut butters) and fruit are just fat and carbs and won't help you feel your very best (but again, I had an apple with a HUGE dollop of Sunbutter for my snack yesterday afternoon - not the best choice!). Maybe we can improve on this together! Epic bars and Rxbars are probably the best convenience food option for "emergency" situations because they provide all three macro-nutrients. 3) Restaurant ingredients - I'm not sure if you did, but please be very, very careful when consuming foods from restaurants, especially take-out because you're not there to ask the staff/chef about ingredients. I'd be worried that the guacamole could have had added sugars or the meat could have been cooked with non-compliant oils or seasonings. I'm not suggesting you need to restart, but just be mindful (and maybe you were, and didn't mention). Go, go, go! Onward and upward! Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
Mysaunders Posted December 8, 2015 Author Share Posted December 8, 2015 Lauren - thanks for your feedback. It is very much appreciated. My "shake" consists of the following: 1/4 avocado, 1 T almond butter, 1 c water, 1/4 t cinnamon, 1/2 cup berries (not too high in sugar), 1 T flax seeds, 3 whole walnuts. It is really filling with minimal fruit. Great point about the take out food. I will be more careful. Day 8: Another day on plan! My husband made the classic chili in the Whole 30 book. It is very tasty. I will have the leftovers for lunch tomorrow. I am having trouble getting out of bed in the morning. I get to bed by 9:30 but can't seem to get up until 6:45. I had a fitful nights sleep again. Not sure what is going on. I usually sleep like a baby. Needless to say, I did not go to my gym this morning, ugh! I have not weighed (but thought about it), have not watched TV, and have eaten every meal at the kitchen table (the meals I have eaten at home). Woohoo! These are changes I feel good about. Need to slay the "not being active" dragon. Will check in tomorrow! Mary Link to comment Share on other sites More sharing options...
Mysaunders Posted December 9, 2015 Author Share Posted December 9, 2015 Day 9: Another day on program. Still sticking to no TV watching during the week and eating at the dinner table. My sleep last night was solid. I felt hungrier than usual today. No cravings just hungry. I am still NOT exercising. This is disappointing since that was my 3rd commitment to myself. I pledge to go in the AM. I just contacted a friend and promised her that I would be there. She usually attends the same class. That will help me get to the gym. Some of the folks at work mentioned that I seemed happier this morning. I guess that is a good side effect of the Whole30. I am looking forward to continued progress. I am also feeling more social. I reached out to several folks that I had not seen or spoken to in months. I have scheduled lunch/happy hour with them and am looking forward to seeing them. The happy hour is in January, after my Whole 30. Bring on Day 10! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 10, 2015 Author Share Posted December 10, 2015 Day 10: Meal 1: Protein shake Meal 2: 5 oz grass fed beef Midafternoon Snack: 12 almonds Meal 3: Broth with vegetables/beef chunks (homemade) I slept well last night. Am feeling generally clear minded and focused at work. I have a better attitude, feel happier, and my energy levels are steady. I almost sat in front of the TV to watch the news with my bowl of soup in hand. I steered clear and sat down at the kitchen table. That has really helped me be mindful of how much I am eating and to really savor my meal. I have not been hungry. A small craving will hit every now and then. Today, they served Xmas dinner at the office. The meals that my coworkers were eating smelled really good (turkey, gravy, mashed potatoes, green beans, rolls,cake). I thought about going to the area where the food was laid out and getting some turkey and green beans. I quickly decided that it probably was not worth it since I brought my own lunch. I did not think about it anymore. The "pre Whole30" me would have agonized over it and probably indulged, especially in the cake. Today, I barely gave it a second thought. That is freedom from food cravings and I love it! I am looking forward to the rest of my Whole30 and confident I will make it to day 31! Link to comment Share on other sites More sharing options...
jmcbn Posted December 10, 2015 Share Posted December 10, 2015 Hi there As thegoldengrahamgirl mentioned previously shakes of any kind are greatly discouraged on Whole30. The shake you describe contains only fat & fruit - no protein - nuts/seeds are considered a fat source on Whole30 and should be eaten in moderation only (ie. a closed handful at most every other day)It is the actual act of chewing that kick starts the production of digestive enzymes so by drinking your food you are messing with your body's satiety signals as it doesn't perceive the fact that you've eaten. If you switched that shake for a template breakfast of protein, fat & veggies I can guarantee you'd have no need to snack in the afternoon.We would ask that for 30 days you do your best to follow the meal template of protein, fats and veggies at each meal to ensure you get the absolute best results. Link to comment Share on other sites More sharing options...
Mysaunders Posted December 11, 2015 Author Share Posted December 11, 2015 jmcbn - thanks for the feedback and the link to the meal template. I have printed it out as a reference and will work at planning my meals around it. Day 11: I slept well last night. I woke up feeling refreshed. My appetite has all but disappeared. Well, compared to the massive cravings I used to get it seems as though my appetite has disappeared. Everything is going well. No cheats or slips. I am still not exercising, ugh! My mood is good and my energy levels are stable. I love the way I feel. Meal 1: 2 boiled eggs, 1c fresh organic strawberries Meal 2: homemade beef stew (broth, veggies, beef chunks) Meal 3: 4 eggs scrambled in organic ghee, 3/4 avocado, 1/4 cup onions Will work on following the meal template more closely. On to day 12! Link to comment Share on other sites More sharing options...
Mysaunders Posted December 12, 2015 Author Share Posted December 12, 2015 Day 12: Today was a bit rough. I was tired in the afternoon and I had some intense cravings mid morning. I really wanted a Starbuck's skinny vanilla latte. I did not give in but it was surprising that I had cravings. I had been craving free for the last week or so. What could contribute to this, hmmm? I was unusually stressed at work. Lots of upcoming deadlines next week. My brother-in-law was killed in a car accident yesterday. My husband is grieving. I am doing my best to support him. I love him so. I stayed up later than usual last night. All of these things are likely contributing to elevated cortisol levels, hence contributing to the cravings. I need to be careful because this is about the time I tend to cave and give in to cravings. My two previous attempts at the whole30 ended around day 12 - 15. I am out of groceries and do not have any leftovers to lean on. First thing in the morning I will plan some meals, make a grocery list and head out to the grocery store (after I eat my eggs). Wish me luck to keep on keeping on. Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted December 12, 2015 Share Posted December 12, 2015 Good luck, mysaunders! Sounds like you've got really got insight, awareness and mindfulness about what is going on AND a good plan to deal with it. I hope you carry out your plan and stay on track. Don't "waste" those 12 days (they're not really a waste, of course) - you CAN get to the full 30! Don't quite now! You're doing so well and learning so much! Cheers, -Lauren (GGG) Link to comment Share on other sites More sharing options...
jmcbn Posted December 12, 2015 Share Posted December 12, 2015 Day 12: Today was a bit rough. I was tired in the afternoon and I had some intense cravings mid morning. I really wanted a Starbuck's skinny vanilla latte. I did not give in but it was surprising that I had cravings. I had been craving free for the last week or so. What could contribute to this, hmmm? I was unusually stressed at work. Lots of upcoming deadlines next week. My brother-in-law was killed in a car accident yesterday. My husband is grieving. I am doing my best to support him. I love him so. I stayed up later than usual last night. All of these things are likely contributing to elevated cortisol levels, hence contributing to the cravings. I need to be careful because this is about the time I tend to cave and give in to cravings. My two previous attempts at the whole30 ended around day 12 - 15. I am out of groceries and do not have any leftovers to lean on. First thing in the morning I will plan some meals, make a grocery list and head out to the grocery store (after I eat my eggs). Wish me luck to keep on keeping on. You're at the toughest point of the program Mysaunders, and you're dealing with some tough times too - I feel for you, really I do - but you can do this - postive mental attitude! Whether you think you can, or think you can't, you're right You need to stay strong for your husband right now, and caving in to cravings will not help - fight it with fat - NOTHING, and I mean NOTHING else will work here. Up the fat content in every meal over the next few days & if a craving strikes reach for a handful of olives, a spoonful of nut/coconut oil or coconut milk. Stay strong. Link to comment Share on other sites More sharing options...
thegoldengrahamgirl Posted December 12, 2015 Share Posted December 12, 2015 Interesting. When I'm worried that I'm going to be stressed and/or tempted by foods, fat is my "go-to" as well to fight any cravings. For example, the packet of coconut butter I brought to the holiday cookie exchange or the spoonfuls I ate while my family was snacking freshly popped popcorn during our movie night. It's such a "treat" for me that it keeps me from feeling deprived. There must be more at play physiologically than just that mental aspect though, too. Does fat have an impact on cortisol levels? What's the secret, jmcbn, to recommending fat in tough times? TIA! -Lauren (GGG) Link to comment Share on other sites More sharing options...
SimpleNotEasy Posted December 12, 2015 Share Posted December 12, 2015 Day 12: Today was a bit rough. I was tired in the afternoon and I had some intense cravings mid morning. I really wanted a Starbuck's skinny vanilla latte. I did not give in but it was surprising that I had cravings. I had been craving free for the last week or so. What could contribute to this, hmmm? I was unusually stressed at work. Lots of upcoming deadlines next week. My brother-in-law was killed in a car accident yesterday. My husband is grieving. I am doing my best to support him. I love him so. I stayed up later than usual last night. All of these things are likely contributing to elevated cortisol levels, hence contributing to the cravings. I need to be careful because this is about the time I tend to cave and give in to cravings. My two previous attempts at the whole30 ended around day 12 - 15. I am out of groceries and do not have any leftovers to lean on. First thing in the morning I will plan some meals, make a grocery list and head out to the grocery store (after I eat my eggs). Wish me luck to keep on keeping on. So sorry to read of your brother-in-law's death. Wow. Shocking to lose someone with no warning like that. No doubt it makes the Whole 30 more challenging for you, as well. Sounds like you have a good plan to go get some groceries and keep yourself going in the midst of it all. Hang in there! Link to comment Share on other sites More sharing options...
jmcbn Posted December 12, 2015 Share Posted December 12, 2015 Interesting. When I'm worried that I'm going to be stressed and/or tempted by foods, fat is my "go-to" as well to fight any cravings. For example, the packet of coconut butter I brought to the holiday cookie exchange or the spoonfuls I ate while my family was snacking freshly popped popcorn during our movie night. It's such a "treat" for me that it keeps me from feeling deprived. There must be more at play physiologically than just that mental aspect though, too. Does fat have an impact on cortisol levels? What's the secret, jmcbn, to recommending fat in tough times? TIA! -Lauren (GGG) Basically fat will provide the exact same dopamine rush that you get from sugar, but will also provide satiety meaning you are less likely to binge or get drawn into the old blood sugar spike/trough cycle - so all of the pleasure, but none of the pain.... Link to comment Share on other sites More sharing options...
Mysaunders Posted December 13, 2015 Author Share Posted December 13, 2015 graham girl - thanks for the words of encouragement! I really appreciate it and it helps more than you know. Day 13: I awoke with lots of energy today. My mood was good. I had a very productive day. Still eating at the dinner table and not watching TV. Not exercising. I just can't seem to get my head around that right now. Meal1: 4 eggs, olive oil, onion Meal 2: Salata salad w/ salmon, olive oil, balsamic vinegar Meal 3: Chicken stir-fry (Whole30 cookbook) I am a bit anxious about what I am going to buy my 19 year old twin boys for Xmas. One wants a guitar so that will be his "big" gift. I still need to get him some stocking stuffers. My other son has not given much of a hint regarding gift ideas. This next weekend is the last one before Xmas. I imagine I will be out with the masses trying to find last minute gifts, ugh!! I tried on a dress this morning that I purchased about a week ago, It was amazing. The dress was much looser around my waist and hips than when I purchased it. Woohoo!! It's kind of late so going to bed. Til tomorrow! Link to comment Share on other sites More sharing options...
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