Struggling

[SRhody]

I am on day 10 of my whole 30. So far, I have not really noticed any major changes physically, but mentally I am more depressed than I have been in a long time! Also, on day 8 I had the worst migraine of my life! I am wondering if this could be part of my body getting used to the change, and if anyone else has experienced this? I have a 7 month and a wonderful husband I am trying to get healthy for, but am feeling very discouraged! Chronic pain Keeps me from exercising much, but gestational diabetes has left my blood sugar levels in prediabetic ranges. I have been completely unable to lose the baby weight and, in fact, have gained weight since delivering! I would like to complete my whole 30, but can't possibly see doing that if I remain more depressed than normal(I struggle with depression), and continue to have debilitating migraines. Any suggestions?

[ShannonM816]

Can you list a day or two of what you've eaten, including approximate portion sizes and specific vegetables?

It is possible you're not eating enough in general or enough starchy vegetables in particular-- either of those could contribute to feelings of depression.

Definitely keep in touch with your doctor about the depression. If you're on medication for it, be sure you're taking it as directed.

There are also non-food things that can help like getting out in the sunshine every day, doing your best to get enough sleep, and doing some kind of physical activity, even stretching or walking, just something to get yourself moving as much as you are able.

[Staggolee41]

Hi there! So sorry to hear you're struggling. Please know a few things:

• Long-term (23 years) depression here; it significantly improved on Whole30, but only after I actively fought it (read more on my post-mortem, linked below)
• Day 10 is hard... the struggle is REAL... it will get better, and you can do this
• Your body is healing itself! This plan isn't really about weight loss; this is to establish a healthy baseline for your body, which is determined by factors outside your control (genetics, past you, environment)... once you establish the baseline, you can move it
• Headaches in the first few weeks aren't uncommon

In addition to Shannon's great advice above (definitely post some meals, sleeping habits, and water intake), know that you shouldn't have to go this alone. Please feel free to post more often, and don't be afraid to let your husband know you need a little more support than usual. I don't know if I'd have made it through my W30 without the forums.

 

Post-mortem, with tips, learnings, and NSVs: http://forum.whole30.com/topic/37944-first-whole30-down/

 

Please let us help!

[SRhody]

Thanks for your replies! As far as meals go, most mornings we have fried eggs with avacado, and a banana. We have also done the spinach frittata usually also with banana. Other meals, we have had butternut squash soup with grilled chicken and a mixed greens salad, with tomato, cucumber, celery, peppers, mushrooms, carrots, and balsamic vinaigrette. We've also done spaghetti squash with ground beef and tomato sauce with some kind of fruit like strawberries, and blueberries, or cantaloupe, or pineapple. We have also grilled yellow squash, zucchini, and ground beef with red wine vinegar, side of sweet potato. We've done the protein salad, and tuna salad in romaine hearts with sweet potato and fruit ... tonight we are having left over spaghetti squash with ground beef and fried eggs on top, and a side of broccoli/cauliflower mash. My husband is doing the diet with me(except beer since it doesn't temp me). Any other suggestions would be great! I try to get out for a walk every day.

[SRhody]

Also wanted to add that I drink several glasses of water a day, and I would love to get better sleep, but my 7 month old daughter still does not sleep through the night. Usually wakes up, at least, twice each night. My husband and I take shifts getting up with her since I no longer can nurse, and she is getting donated breastmilk. Still I struggle falling back to sleep after I've gotten up with her.

[Staggolee41]

Thanks for your replies! As far as meals go, most mornings we have fried eggs with avacado, and a banana. We have also done the spinach frittata usually also with banana. Other meals, we have had butternut squash soup with grilled chicken and a mixed greens salad, with tomato, cucumber, celery, peppers, mushrooms, carrots, and balsamic vinaigrette. We've also done spaghetti squash with ground beef and tomato sauce with some kind of fruit like strawberries, and blueberries, or cantaloupe, or pineapple. We have also grilled yellow squash, zucchini, and ground beef with red wine vinegar, side of sweet potato. We've done the protein salad, and things salad in romaine hearts with sweet potato and fruit ... tonight we are having left over spaghetti squash with ground beef and fried eggs on top, and a side of broccoli/cauliflower mash. My husband is doing the diet with me(except beer since it doesn't temp me). Any other suggestions works be great! I try to get out for a walk every day.

How many eggs are you eating at breakfast? How big are your protein portions? How about your veggie portions? How much water are you drinking?

Sleep is a fundamental piece of the process of the body healing, too. I know you have a little one, so sleep may be interrupted, but are you getting 7-8 hours on average?

I know this is a lot of questions... Bear with us! You're working hard! Just might need a few tweaks to be feeling much better.

[Gigi In NOLA]

Hi!  I don't have much advice since I'm a newbie too, but I hope you stay with the program for the 30 days.  I've met so many people who have done this and have had such positive results.  

 

I am hoping to lose weight as well.  I started another program over 2 years ago and lost 75 pounds.  Since that loss, I've slowly put back on the weight.  Not all of it, but a majority of it.  I've been very disappointed in myself for getting so far and then retreating back to my old bad eating habits.  

 

My trainer turned me on to Whole30.  I read the W30 book and am now reading It Starts with Food.  So far, I've been doing well on the program and today is day 8.  

 

Everyone has told me that day 10 & 11 is when you want to quit, but you've come this far, so don't!!  I know that's easier said than done, but the way I look at it, the days are going to come and go whether I like it or not, and I might as well stay committed and see this through to see the changes.  

 

I hope you are able to persevere and it gets better for you.  Hang in there!!!  You can do this!!  

[SRhody]

Thanks for all of the encouragement! I drink, at least, 10 glasses of water a day. Probably more. We usually have 2 eggs for breakfast. If we do a frittata I use 6 eggs and my husband and I split it. I eat generous portions of veggies since I am a fan of veggies. As far protein usually a quarter pound of beef when we have ground beef. Larger streaks and your average sized chicken breast. Sorry, don't know ounces! I think I average about 7 hours of broken sleep a night. I don't eat tons of fruit. 3 servings a day, at the most.

[SRhody]

Gigi In NOLA, good luck on your journey! Thanks for your encouragement!

[cjlantier]

SRhody -- I have yet to start the program, so I can't offer you any advice. I just wanted to let you know that I'm cheering for you! From everything I've read and heard, you're at one of the hardest junctures. Try to stick with it. Think of what motivated you to start in the first place -- it sounds like you've got a beautiful family to live for. 

[Staggolee41]

Thanks for all of the encouragement! I drink, at least, 10 glasses of water a day. Probably more. We usually have 2 eggs for breakfast. If we do a frittata I use 6 eggs and my husband and I split it. I eat generous portions of veggies since I am a fan of veggies. As far protein usually a quarter pound of beef when we have ground beef. Larger streaks and your average sized chicken breast. Sorry, don't know ounces! I think I average about 7 hours of broken sleep a night. I don't eat tons of fruit. 3 servings a day, at the most.

A few thoughts/suggestions:

-Water recommendation is 1/2 oz per lb of body weight. 80 oz is perfect if you are about 160 lbs. One girl on my old group thread was actually drinking too much water (almost a full ounce per pound of her weight) and felt better when she cut back some.

-Eggs, if they are your sole protein, should be as many as you can hold in their shells in your palm. For most women, this is at least 3-4 eggs.

-Meat protein should be comparable to the size and thickness of your palm; 1-2 palms of it should be good. A quarter pound of ground beef isn't much!

-That actually sounds like a lot of fruit, but I had to cut it out completely to hush the sugar cravings (fruit, even though it has natural sugar, can still nurse your sugar dragon). You might reduce to 1 serving/day. It's allowed per plan, but having a sugar substitute just egged on my depression (I'd fed it with processed sugar forever). Cutting fruit may also help you lose more weight.

-Starchy veggies - like potatoes - are very key, especially for those suffering from anxiety or depression. Try for a fist-sized serving every day at the very least.

Your meals sound tasty! Proud of you for working so hard with your hands full with a 7mo!

[jmcbn]

Hey SRhody

 

So sorry to hear you're struggling.... You've gotten some great advice above and I'd echo what Shannon has said about speaking to your GP as not everything can be fixed with food, although it CAN help.

Are you taking meds for your depression currently?

With regard to your food it's difficult to tell the frequency of each of your meals the way you have listed them out (FYI it's much more helpful to see each day listed with each individual meal), but  I'm guessing you're low on starchy veg. As has been said above the recommendation is for at least a fist sized serving per day - but this is often not nearly enough for those who are prone to anxiety and/or depression. If you can try eating those starches with oily fish (salmon or mackerel for instance) as it makes the 'happy' nutrients from the starches more bioavailable. You could also include mushrooms, turkey, & oysters. Bear in mind that protein rich meals is thought to inhibit the body's ability to produce serotonin (which ideally you're looking to increase by eating foods high in tryptophan) so you may want to limit your protein to one palm sized piece per meal.

Fruits such as banana and pineapple in particular can also help with these feelings, but as someone who has prediabetic blood sugar levels I'd be hesitant to encourage you to include them too often (In truth even the starches should be limited in someone with blood sugar issues, but you're stuck between a rock & a hard place here & reducing starches will only be detrimental in terms of your mood which is why I believe you need to speak with your GP). Ensure any fruit is eaten with or as part of a meal.

Do please check in again soon & let us know how you're getting on.....

[SRhody]

cjlantier, thank you for your encouragement! Good luck to you! Staggolee41, yes about 80 ounces of water, which is currently half my weight. I also only eat maybe 1 to 2 servings of fruit a day, wth a meal. 3 is the very most, but like jmcbn said, too many fruits are not good for blood sugar, as well as starchy veggies. Which is why I limit starchy veggies to one portion a day and usually the afternoon so I can work it off. Otherwise, I end up with morning, fasting highs(my highest is about 130, so not horrible, but not good). Also, my protein portions are maybe a little bigger than the palm of my hand(I have very small hands), but not much bigger. Maybe I can tweak that a bit. I really haven't craved sugar much, nor does fruit make me crave sugar, since I am more of a veggie person anyway, but thank you for the tip Staggolee41. I will keep it in mind! I am not taking any medications for depression. It is something I used to combat very well with exercise, but with the onset of an injury came the inability to run anymore without having debilitating migraines, so that has contributed greatly to my depression, which is why I have turned to food for healing. I will try my best to incorporate everyone's advice! Again, it is much appreciated!