Danananda Posted March 2, 2016 Share Posted March 2, 2016 Day 1 Reintroduction Yesterday I completed my Whole60. I was 100% Compliant and I am really proud of myself!!! This is a HUGE accomplishment and I am truly grateful for the journey. The next 30 days, March 2 - March 31, will be focused on a slow-roll re-introducation of foods I am considering adding to my current diet, AS WELL AS an elimination of High FODMAP foods as I suspect they were responsible for the bloating and constipation I experienced in my second round of 30 days. Who knew that eating so clean would uncover food sensitivities to food that is Whole30? I wasn't excited about that possible discovery, AND yet I am willing to give them up for 30 days to determine if any of them were the culprit. I want to know which foods make me more healthy So my reintroduction is a little different as the foods that I am adding back in to my diet are non-Whole30 AND low FODMAP. I am also using this log to keep track of exercise and meditation - I have been hiking, and going to yoga and yogalates this last month. My intention this month is to add regular strength training and mindfulness practices to my life. Just so it is all in one place, this is yesterday's mental and physical practices: Seated Breath Awareness Meditation: 30 minutes Beginner Body Weight Workout from Nerd Fitness: 20 body weight squats x 2 10 push ups (knee down) x 2 20 walking lunges (10 each side) upped to 11 each side x 2 10 dumbbell rows (laundry detergent bottle half full) - need more weight x 2 also added tricep extensions (10 each side) x 2 15 second plank - held 30 seconds x 2 30 Jumping Jacks x 2 Life is good! Link to comment Share on other sites More sharing options...
Danananda Posted March 3, 2016 Author Share Posted March 3, 2016 Day 1 Food Log 1st Reintroduction: Steel Cut Oatmeal - no noticeable effects. Because I introduced oatmeal, I did not eat a template breakfast. 6:30am banana first, then espresso with almond milk and coconut oil 7:30am 1 cup steel-cut oatmeal with ghee, a sprinkling of cinnamon, and dash of vanilla decaf espresso with almond milk and coconut oil 11:30am rotisserie chicken, sauteed greens, fingerling potatoes, handful olives (1 protein + 2 cups veggie + olives) 1:00pm decaf espresso with cocoa, almond milk, and coconut oil 5:30pm 4 large strawberries, rotisserie chicken with ranch dressing over large handful of greens, small fist of pecans (mod FODMAP) (1.5 protein + 1.5 cups veggie + 3 tbsp mayo) 9:30pm handful olives Link to comment Share on other sites More sharing options...
Danananda Posted March 4, 2016 Author Share Posted March 4, 2016 Day 2 Food Log Had steel-cut oatmeal again today as I did not test it at all 3 meals yesterday and I had leftovers in the fridge! Also wanted to see if it had cumulative effects - no changes noticed. And because I introduced oatmeal, I did not eat a template breakfast again today. 7:00am banana first, then espresso with almond milk and coconut oil 7:30am 1 cup steel-cut oatmeal with ghee, a sprinkling of cinnamon, and dash of vanilla 11:30am Ground turkey and zucchini sautéed in coconut oil with Ras Hanout - added 1 tbsp EVOO after cooking (1.5 protein + 2 cups veggie + tbsp EVOO and coconut oil in espresso) 12:00pm decaf espresso with cocoa, almond milk, and coconut oil 6:30pm rotisserie chicken appetizer, turkey patty with mayo, roasted carrots and parsnips, 1/2 baked potato with 3 tbsp ghee, 2 large strawberries (2 protein + 3 cups veggie + 4 tbsp fat) Exercise: Yoga Level 2 - 60 minutes Link to comment Share on other sites More sharing options...
Danananda Posted March 5, 2016 Author Share Posted March 5, 2016 Day 3 Food Log - went to two events yesterday - a yoga style happy hour with healthy food - and a bar to watch my brother-in-law's band. Was not tempted by any of the food. I did have a few ounces of a compliant berry smoothie at the happy hour, and I considered asking the bartender if they had gluten-free beer, but no one came by and asked me if I wanted a drink! I need to go shopping today and get more low FODMAP food in my house. Still challenged with slow elimination... 6:00am banana first, then espresso with almond milk and coconut oil 7:00am 3 eggs and greens fried in ghee, top with extra ghee, carrots and parsnips espresso with almond milk 9:30am 2 handfuls of greens, 1/2 grapefruit, and heaping tbsp hemp seed smoothie 3:00pm (4 clients back to back, no time to eat) rotisserie chicken with mayo, roasted carrots and parsnips, (1.5 protein + 2 cups veggie + tbsp mayo) 5:45pm 4 oz berry smoothie at event 6:45pm 1/2 baked potato with 2 tbsp ghee, 2 spicy sausage (2 protein + 2 cups veggie + 4 tbsp fat) 9:45pm 3 cuties Link to comment Share on other sites More sharing options...
Danananda Posted March 6, 2016 Author Share Posted March 6, 2016 Day 4 Food Log for 3/05/16 6:30am espresso with cocoa, almond milk and coconut oil 7:30am 3 scrambled eggs and greens fried in ghee, topped with extra ghee 8:30am hike 10:30am espresso with almond milk at coffee shop 12:30pm rotisserie chicken with mayo, silky gingered zucchini soup (no onions or garlic) (2 protein + 3 cups veggie + 2 tbsp mayo) 7:30pm slice pineapple and 4 strawberries, rotisserie chicken with mayo, handful olives, silky gingered zucchini soup (2 protein + 3 cups veggie + 2 tbsp mayo + olives) Link to comment Share on other sites More sharing options...
Danananda Posted March 7, 2016 Author Share Posted March 7, 2016 Day 5 Food Log for 3/06/16 Reintroduced sugar / dairy today - it wasn't planned and it was totally worth it! I found myself in front of a large bowl of miniature candy bars. I looked to see if there was any dark chocolate and contemplated reintroducing it. When I saw the Special Dark - one of my favorites - I took one and put it in my purse. 5 minutes later 5 I mindfully unwrapped it and took a bite. I let it linger and melt on my tongue. It was yummy. I ate the other half and did the same. In the past I would have inhaled 3 of these in less time. I did think of having a 2nd one, but reminded myself that sugar is something I am choosing to enjoy only on rare occasions (and for my slow roll introduction). Two bites was more than enough and allowed me to enjoy it AND test its effects on me. I didn't realize it had soy lecithin, so I introduced that too - SUGAR; CHOCOLATE; COCOA BUTTER; COCOA PROCESSED WITH ALKALI; MILK FAT; LACTOSE (MILK); SOY LECITHIN; PGPR, EMULSIFIER; VANILLIN, ARTIFICIAL FLAVOR; MILK - I experienced no noticeable effects, only pleasure 6:30am espresso with almond milk and coconut oil 7:30am ground turkey and yellow squash sautéed crack-slaw style with EVOO drizzled over the top decaf espresso with almond milk and coconut oil 1:30pm roasted carrots, 1/2 baked potato, spicy sausage (1 protein + 2 cups veggie + 2 tbsp ghee) decaf espresso with almond milk and coconut oil 7:00pm - back to back clients - 5 minute mini meal zucchini soup with ground turkey (1.5 protein + 2 cups veggie) Elimination improving... Link to comment Share on other sites More sharing options...
Danananda Posted March 8, 2016 Author Share Posted March 8, 2016 Day 6 Food Log 6:30am espresso with almond milk and coconut oil 7:30am 3 eggs and yellow squash sauteed in ghee, cup of zucchini soup (1.5 protein + 2 cups veggie + tbsp fat) 10:30am espresso with almond milk and coconut oil 12:15pm Slice of pineapple while cooking ground turkey sauteed in taco seasoning and coconut oil, tossed with spaghetti squash and two heaping tbsp of fire roasted tomatoes, handful olives and raw carrot on the side (1.5 protein + 2 cups veggie + olives) 4:45pm salmon salad with sriracha mayo, small cucumber, 1/4 avocado over large handful of greens (2 protein + 1.5 cups veggie + 4 tbsp mayo and 1/4 avo) 9:00pm mini meal 1/4 cup sauerkraut and 1 organic beef hotdog Link to comment Share on other sites More sharing options...
Danananda Posted March 9, 2016 Author Share Posted March 9, 2016 Day 7 Food Log 6:30am espresso with almond milk and coconut oil 7:30am Ground turkey, yellow squash, and roasted carrots sauteed in coconut oil and Ras Hanout (1.5 protein + 2 cups veggie + tbsp fat) 10:00am espresso with almond milk and coconut oil 12:00pm Slice of pineapple, spicy sausage, spaghetti squash, and two heaping tbsp of fire roasted tomatoes sauteed in coconut oil, 1/4 avocado (1 protein + 2 cups veggie + 1/4 avo) 5:00pm - mini meal from Whole Foods kale salad with dried cranberries, pine nuts, tomatoes, and chopped chicken (1.5 protein + 1.5 cups veggie) 9:15pm 2 Organic beef hot dogs, sriracha mayo, 1/2 baked potato with ghee, 1 mandarin orange Reintroduction Tally - Week 1 Non-gluten grains: Steel-cut Oatmeal x 2 days - no noticeable effects - tasted ok Sugar / light dairy and soy lecithin: Special Dark Miniature Chocolate Bar - no noticeable effects - totally yummy! Bloating has gone down, minor pain in upper abdomen is gone, elimination improved. Link to comment Share on other sites More sharing options...
Danananda Posted March 10, 2016 Author Share Posted March 10, 2016 Day 8 Food Log 6:30am 1/2 banana espresso with almond milk and coconut oil 8:00am 3 eggs and 2 large handfuls sauteed in ghee, extra ghee on top (1.5 protein + 1.5 cups veggie + 2 tbsp fat) 10:30am - Miniature Hershey's Special Dark - still yummy 1:00pm Slice of pineapple, 1/2 grapefruit while preparing lunch, roasted sweet potato fries, green beans, baked chicken, and aioli made with avocado, mayo, lime, cumin, coriander, sriracha, and TJ's seasoning. (1.5 protein + 2 cups veggie + 1/4 avo and tbsp mayo) 3:00pm espresso with almond milk and coconut oil 5:30pm Yoga Level 2/3 7:00pm tuna with mayo, dill, and lemon juice over greens, with sides of cucumber, roasted red pepper, and olives. (1.5 protein + 2 cups veggie + 3 tbsp mayo) Link to comment Share on other sites More sharing options...
Danananda Posted March 11, 2016 Author Share Posted March 11, 2016 Day 9 Food Log 6:30am espresso with almond milk and coconut oil 7:15am spicy sausage, large handful greens sauteed in ghee, extra ghee on top, cream of tomato soup (1.5 protein + 2 cups veggie + 1 tbsp fat) 1:15pm 2 slices of pineapple, roasted potatoes and green beans, baked chicken (1.5 protein + 2 cups veggie + oil in espresso) 1:30pm decaf espresso with almond milk and coconut oil 7:30pm baked chicken with sweet potato fries, raw and roasted red pepper, avocado aioli (1 protein + 2 cups veggie + 3 tbsp mayo) Link to comment Share on other sites More sharing options...
Danananda Posted March 12, 2016 Author Share Posted March 12, 2016 Day 10 Food Log - posting for yesterday 6:30am espresso with almond milk and coconut oil 7:45am expresso with almond milk at cafe 8:30am buffalo chicken casserole, olives (1.5 protein + 1 cup veggie + olives) 1:30pm ground beef and green beans sauteed in coconut oil and Ras Hanout, mandarin orange (2 protein + 2 cups veggie + oil in espresso) decaf espresso with almond milk and coconut oil 7:30pm spicy sausage, cream of tomato soup, buffalo chicken casserole with extra mayo (1 protein + 2 cups veggie + 3 tbsp mayo) Link to comment Share on other sites More sharing options...
Danananda Posted March 13, 2016 Author Share Posted March 13, 2016 Day 11 Food Log - posting for yesterday - out of town at day-long volunteer event Since I was in Santa Monica, I went to the BulletProof coffee shop to taste how its made by the originator... I was underwhelmed. It barely tasted buttery. My homemade bulletproof coffee made in the past was much yummier. It DID give me on-going consistent energy the rest of the day. Experiencing slow and low elimination for 2nd day. Day 11 Food Log 6:30am espresso with almond milk and coconut oil 7:30am banana with sunflower seed butter 12:30pm buffalo chicken casserole, extra mayo (1.5 protein + 1 cup veggie + 3 tbsp mayo) 2:30pm Bullet-proof coffee - introduced butter 6:00pm Herb-roasted turkey and strawberry/coconut kale salad from Whole Foods (2 protein + 2 cups veggie + oil in salad) 9:30pm 2 organic beef hot dogs dipped in catsup/mayo combo (1.5 protein + 3 tbsp mayo) Link to comment Share on other sites More sharing options...
Danananda Posted March 14, 2016 Author Share Posted March 14, 2016 Day 12 Food Log 7:30am espresso with almond milk and coconut oil 8:30pm 2 eggs fried and 2 handfuls of greens fried in ghee, spicy sausage, roasted red pepper (2 protein + 1.5 cup veggie + extra ghee, oil in coffee) 12:00pm Level 2 Yoga 1:30pm ground beef and yellow squash sauteed in coconut oil with taco seasoning, 1/4 avocado, 2 mandarins (1.5 protein + 2 cups veggie + 1/4 avo and oil in pan) 2:30pm Bulletproof espresso w/ 1 tbsp butter 5:00pm banana with sunflower seed butter 8:30pm 2 organic beef hot dogs dipped in catsup/mayo combo, 1/4 cup sauerkraut (1.5 protein + 3 tbsp mayo) elimination improving Link to comment Share on other sites More sharing options...
Danananda Posted March 15, 2016 Author Share Posted March 15, 2016 Day 13 Food Log 5:45am espresso with 1 tbsp butter 6:15am TRX Workout 7:30pm Leftover buffalo chicken casserole (1.5 protein + 1 cup veggie + 4 tbsp mayo) espresso with 1 tbsp butter 1:30pm ground beef sauteed in coconut oil with taco seasoning, salsa and 1/4 avocado ober two handfuls of greens, 2 mandarins and slice pineapple (1.5 protein + 2 cups veggie + 1/4 avo) 3:00pm decaf espresso with coconut oil and c/a milk 6:00pm RX Bar 9:00pm 2 eggs, hash browns, salsa (1 protein, 2 cups veggie) Link to comment Share on other sites More sharing options...
Danananda Posted March 17, 2016 Author Share Posted March 17, 2016 Day 14 - posting for yesterday 6:30am espresso with coconut oil and almond milk 8:30am slice pineapple, 2 eggs scrambled with sausage and greens (1.5 protein + 1.5 veggie + oil in pan and coffee) espresso with coconut oil and almond milk 1:30pm Tuna with mayo and dill over greens, with cucumbers and grape tomatoes, 2 mandarins (2 protein + 2 veggies + 3 tbsp mayo) 4:00pm Rx Bar 5:00pm espresso with almond milk at cafe 7:30pm cajun drumsticks, sauteed zucchini, and roasted potatoes with dusting of parmesan (1.5 protein + 1.5 veggie) Week 2 Reintroduction Tally - all dairy day 11-1 tbsp Butter in bulletproof coffee - no noticeable effects other than consistent energy throughout the rest of the day! day 12-1 tbsp butter in espresso - no noticeable effects day 13-1 tbsp butter + coconut oil in espresso - feel good day 14 - introduced parmesan - very light sprinkling - no noticeable effects Link to comment Share on other sites More sharing options...
Danananda Posted March 17, 2016 Author Share Posted March 17, 2016 Day 15 5:45am espresso with coconut oil and almond milk 6:15am TRX workout 2 bites chicken post-workout 8:00am banana with sun butter - did not feel like cooking 2:00pm lemongrass chicken over vermicelli noodles with cucumbers, peanuts, salad greens, and vinaigrette - all gluten-free, however, I forgot about the peanuts. It was yummy and worth it, and 8 hours later I haven't noticed any ill effects... did not mean to introduce two different food groups at once, so glad all is well! Also realized I did not give myself two full days after dairy reintro so will return to Whole30 for a couple of days and then, if needed, reintroduce again. 9:00pm baked chicken, roasted carrots and potatoes, mayo (1.5 protein + 1.5 veggie + 1 tbsp fat) Link to comment Share on other sites More sharing options...
Danananda Posted March 18, 2016 Author Share Posted March 18, 2016 Day 16 6:00am espresso with coconut oil and almond milk 7:30am chopped chicken and roasted carrots and potatoes sauteed in coconut oil and Ras Hanout (fresh batch - yum) with mayo (1.5 protein + 2.5 cups veggie + tbsp mayo) 12:30pm banana and sunbutter 4:30 Level 2 yoga - felt low on energy - not eating enough? 6:00pm 2 raw carrots, and cold chicken dipped in mayo and large mug of silky gingered zucchini soup (without onions and garlic - it isn't the same (1.5 protein + 2 cups veggie + 3 tbsp mayo) Still feeling great with the exception of the low energy mid-day today. Thinking vermicelli noodles (rice) and peanuts are join to be ok. In moderation most likely. Will reintroduce again. Soon. Love vermicelli Ha! Just realized I only had one espresso today... so not like me! Might have something to do with the low energy... Link to comment Share on other sites More sharing options...
Danananda Posted March 19, 2016 Author Share Posted March 19, 2016 Day 17 6:00am espresso 8:30am Ruby's 3 eggs, bacon, potatoes, avocado, and salsa, side of pineapple / grapes (1.5 protein + 1 veggie + 1/4 avo) 1:45pm zucchini soup and ground turkey (1.5 protein + 2 veggie) 4:00pm 2 squares 85% dark chocolate 6:30pm shrimp scampi over spaghetti squash, 3 mandarins (2 protein + 2 veggie + 3 tbsp butter/garlic oil Link to comment Share on other sites More sharing options...
Danananda Posted March 20, 2016 Author Share Posted March 20, 2016 Day 18 - Easter Egg stuffing party... So I had 6 pieces of dark chocolate today over a few hours. Felt buzzed. Otherwise, ok. Not a great template day either... 6:30am espresso 8:00am zucchini soup and ground turkey 12:00pm espresso 2 squares dark chocolate 2:00pm spaghetti squash and meat sauce, green salad with raw veggie, olives, and salami 4 small pieces dark chocolate 9:00pm banana and sunbutter Link to comment Share on other sites More sharing options...
Danananda Posted March 21, 2016 Author Share Posted March 21, 2016 Day 19 of 30... need to go shopping and get back to template meals! 6:30am espresso 8:30am Steel-cut oatmeal with pecans, cranberries, and 2 tbsp butter 2:00pm zucchini and meat sauce, 2 squares dark chocolate, espresso with coconut oil and almond milk 8:30pm banana with sunbutter Link to comment Share on other sites More sharing options...
Danananda Posted March 22, 2016 Author Share Posted March 22, 2016 Day 20 - yay - 3 template meals! 5:45am Espresso with coconut oil and almond milk 6:15am TRX workout 7:30am Aidell's sausage and greens sautéed in coconut oil 12:00pm 1/2 can olives, zucchini and meat sauce Espresso with coconut oil and almond milk 3:00pm 2 squares dark chocolate 5:30pm chopped chicken, salad greens, black pepper dressing Link to comment Share on other sites More sharing options...
Danananda Posted March 23, 2016 Author Share Posted March 23, 2016 One of the happiest days of my life! FODMAPs are not the cause of my digestive distress and slow elimination. I can eat my favorite foods again! Apparently, a few parasites are contributing to my lackluster Whole60 experience... As soon as I heard the news, I headed to the grocery store. I am back to my regularly scheduled Whole30 reintroduction program... 6:30am espresso with c/a 8:30am 2 eggs, sausage, greens espresso with c/a (2 protein + 1 cup greens + oil in espresso) 12:30pm Crackslaw with turkey and Cruciferous Crunch, 1/2 can green olives (1.5 protein + 1 cup greens + lots of olives) 1:30pm 2 squares dark chocolate 4:30pm almond milk latte 8:30pm carnitas and salmon tacos - with no shells - cabbage, salsa, and apple with nutbutter (1.5 protein + 1 cup greens + nutbutter) Link to comment Share on other sites More sharing options...
Danananda Posted March 23, 2016 Author Share Posted March 23, 2016 Reintroduction Tally - Week 3 day 15 - peanuts and rice noodles. It was yummy and worth it. No ill effects... did not mean to introduce two different food groups at once, so glad all went well! day 19 - steel-cut oatmeal in a larger quantity with added butter - no ill effects. day 17 - day 21 - reintroduced dark chocolate and in small doses is fine. The day I had 6 pieces I felt buzzed and didn't like how I felt. I have also been having fruit and sunbutter regularly this week and realize (again) that sunbutter is addictive for me and best not in my home. Same with chocolate The last couple of days I have experienced a minor headache. Feeling it is related to not eating enough and possibly the chocolate. Now that I know my energy / elimination has been effected by the presence of parasites / amoeba / protozoan, I am looking forward to an improvement with both. I am taking a homeopathic remedy and have already experienced a change in elimination. Link to comment Share on other sites More sharing options...
Danananda Posted March 24, 2016 Author Share Posted March 24, 2016 Day 22 reintroduction... 6:45am espresso with co/am 8:15am Crack Slaw with turkey and TJ's Cruciferous Crunch, small fist pecans 10:45am espresso with co/am 1:00pm Taco salad with ground turkey, homemade taco seasoning, guacamole, salsa, and lots of greens. Banana with small amount of sun butter 5:45pm Yoga Level 2 7:00pm Lemongrass chicken over salad greens, cucumbers, bean sprouts, and vermicelli with citrus vinaigrette dressing and a sprinkling of peanuts. Also had a spring roll with vegetables and peanut sauce. No noticeable effects last week so hoping for the same! Link to comment Share on other sites More sharing options...
Danananda Posted March 25, 2016 Author Share Posted March 25, 2016 Day 23 Food Log 6:15am espresso with co/am 7:15am Slice of pineapple, crack slaw with turkey and TJ's Cruciferous Crunch and extra greens, 2 eggs espresso with co/am (1 protein + 1.5 veggie + 1 tbsp fat) 11:15am banana with sunbutter 2 chili lime chicken burgers, spinach salad with guac and salsa, 1/2 red pepper (2 protein + 1.5 veggie + 4 tbsp guac) 5:15pm roasted carrots, potatoes, and baked chicken with garlic infused olive oil (1.5 protein + 2 veggie + 1 tbsp fat) Link to comment Share on other sites More sharing options...
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