susanleaf - 1st whole 30 - sept 2016

[susanleaf]

2 glasses of water before coffee - habit I want to establish

Breakfast:  potato diced, bacon and fried egg

Lunch:  tomato soup, sliced cucumbers, crackling chicken, 2 slices of farmer sausage, 1/2 cantelope

Dinner;  potatoes mashed, carrots and crackling chicken, unami gravy

Reflections:

Crackling chicken is not good the second day, must be made fresh.

Made Unami gravy - delicious.

Carrots tasted amazing with ghee.

Made califlower puree - awful, threw it in the garbage.  

Exercise -  Knox mountain - out of shape - but important that I did it.  Day 2 with exercise.  

Water - Three glasses of water today - try and drink more.

Made califlower puree - awful, threw it in the garbage.  

Energy - Very good.  

Snack yesterday was a handful of nuts and orange, which may happen again tonight.

 

 

 

[susanleaf]

 

Water 2 glasses before first black coffee.  (new habit I am establishing)

11:30  Breakfast:  potato, red pepper, bacon, egg

5:30  sweet potato, unami gravy, meatballs, cucumbers.  Apple with 1 tbsp of almond butter.

Woke up late today.  I had trouble falling asleep and fell asleep late.  Woke up at 10:50 (I never sleep until 10:50) and also woke up a strange taste in mouth and headache.  I have had the headache all day.

Spent the day cooking chicken broth, making meatballs, and blanching and freezing green beans.  

Still went for my walk, got some fresh air.  

I have been reading other posts and the headache seems to be a common symptom. Does anyone know why?

Thanks Susanleaf

[susanleaf]

 

Water 2 glasses before first black coffee.  (new habit I am establishing)

1000 Meal 1:   potato, red pepper, spinach, bacon, egg

0400 Meal 2:  turkey sausage, tomato, sliced cucumbers

0615: Meal 3:  chicken leg 2, green beans, beets, sliced apple and almond butter

Reflections:

Again, could not fall asleep previous night.  1:OO am before falling asleep.  Up at 0900 am today.

Headache gone.  

Lots of energy today.

After breakfast, cleaned, did household chores, then went out shopping.  That is the reason for my late meal 2.  

Water consumption 2 glasses only.  Need to increase.

Did not exercise/walk today.  Disappointed because I told myself I would exercise everyday while on Whole 30.  Need to drop this black and white thinking and walk tomorrow.

Thanks Susanleaf

[susanleaf]

Woke up feeling nauseated, upset stomach.

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

Meal 1:  potato, bacon, and egg hash and black coffee  (1000)

I am feeling nauseated.  Hard to get breakfast down.  Fried potato, fried egg and bacon - seemed to greasy.  Need to find a new breakfast.  

 

Left the house with hubby for shopping.  Before hitting Costco, we did a 1/2 hour walk along Mission greenway - beautiful day.  I am happy to have got some exercise in today.

12:30 Snack - after walk, nuts and orange and water (bought with us).

Went to Costco - Wow - that was a different shopping trip, coming out of my "whole 30 bubble".  It felt like I was hitting mines of temptation - bread, bakery, x-mas chocolates, all the samples.  Good thing we had a our list to stay focused.  Upon leaving, no stop at the fast food.   

I am feeling lethargic. 

 

Meal 2 :  (2:30 ) Tomato soup, chicken leg, and cantaloupe.  

No energy.  

Clean up kitchen, and meal prepping:  made more ghee.  It seems like I have been doing, shopping, cooking, meal prep - all thoughts and actions are around Whole 30.  It is a fulltime job.  

 

Meal 3:    (6:00)  ribs and salad and paleo dressing.  

Feeling cranky.  I am tired of all this prep, trying new recipes etc already and even though I say this, my plan is to continue.   I am feeling cranky.

I am glad I started this program while I am on holiday.   I return to work on Monday, which will be day 8.

 

PS I found out that 2 strips of bacon is 230 calories - and I have been having at least 4-5 per day.  Weight loss is important to me.  How in the heck does one lose weight on this program.  

Thanks Susanleaf

 

[ShannonM816]

1 hour ago, susanleaf said:

PS I found out that 2 strips of bacon is 230 calories - and I have been having at least 4-5 per day.  Weight loss is important to me.  How in the heck does one lose weight on this program. 

 

Make all your meals match the meal template, and don't worry about the calories. Really. It'll be okay. You don't list portion sizes on most of your meals, but for instance, where you list a chicken leg, if you mean just the drumstick, a serving size is going to be 2-3. You want to have 1-2 palm-sized portions of protein (length, width, and height of your palm, and the bones don't count toward that since you're not eating them) or if eggs are your only protein, have as many whole eggs as you can hold in your hand; 1-2 thumb-sized portions of fat (or a heaping handful of olives or coconut flakes, or half to a whole avocado, or a small closed handful of nuts or seeds, or 1/4 to 1/2 a can of coconut milk); and then have 1-3 cups of vegetables.

As far as bacon, it's a fat source, and it's fine to have some occasionally, but you'd do well to vary your fat sources and not depend on just it. Here's a little more on the Whole30 stance on bacon.

For breakfast, remember that you can have the same food you have for any other meal. Here's a whole thread of non-egg breakfast ideas. If you find you're nauseous first thing in the morning, you might try fairly bland foods -- maybe some grilled chicken breast, baked sweet potato with a little coconut oil and cinnamon (and maybe a little ginger too -- might help with the nausea, if the flavor isn't too strong for you), and some crisp, refreshing raw vegetables like sliced jicama, carrots, celery, bell peppers, maybe with a little mayo or ranch dressing. Skip the coffee until after you've eaten, as it can be an appetite suppressant, which is the opposite of what you want on Whole30. We encourage you to eat plenty of nutrient dense foods so that your body can function optimally.

 

[susanleaf]

 

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

Meal 1:  potato, pepper hash and 2 scrambled eggs  and second black coffee (0800)

Spent the morning prepping food.  Made two pots of beef stew ( to thicken unami gravy and tapico minut).  This was a family recipe which I tweaked. Put two containers into freezer.  As part of my prepping, I am now putting "emergency meals" into the freezer.  I am returning to work on Monday and my time will be limited.  the last 6 days have been consumed with shopping, prepping food.  

Physical sensation of dizziness, nausea before lunchtime.

Meal 2:  cucumber slices, tuna salad with my homemade mayo, green onion, sliced apple and salad with my paleo ranch dressing (12:30).  

Funny, earlier this week I was a bit afraid to open my first can of coconut, and I have probably gone through 3-4 cans. 

After lunch, a trip to the apple farm, errands, and a beautful 50 minute walk again today on the greenway.  It is so important that I continue to exercise daily.

Meal 3:  Beef stew with potatoes, rosemary, carrots, celery.  (6:00)

Reflections:

Taking pictures of my food.  I find it interesting to go back and view - it really is a visual reminder of what I have been eating the last six days.

I am noticing the feeling of "fullness" after my meals with "real" food.  My meals are spaced within between 4-6 hours.  

I am a little inpatient throughout the day, but nothing unmanageable.  

this evening after dinner, I am still full and it is close to 9:00 - three hours eating.  

Seem to be obsessed about planning emergency freezer meals.  I have two containers of beef stew and one container of spagetti sauce.  My holidays are coming to end and returning to work on Monday.  My time will be limited.  

Thanks Susan

 

 

 

 

 

[susanleaf]

 

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

Meal 1:  potato, pepper hash and 2 scrambled eggs  and second black coffee (0800)

Spent the morning prepping food.  Made two pots of beef stew ( to thicken unami gravy and tapico minut).  This was a family recipe which I tweaked. Put two containers into freezer.  As part of my prepping, I am now putting "emergency meals" into the freezer.  I am returning to work on Monday and my time will be limited.  the last 6 days have been consumed with shopping, prepping food.  

Physical sensation of dizziness, nausea before lunchtime.

Meal 2:  cucumber slices, tuna salad with my homemade mayo, green onion, sliced apple and salad with my paleo ranch dressing (12:30).  

Funny, earlier this week I was a bit afraid to open my first can of coconut, and I have probably gone through 3-4 cans. 

After lunch, a trip to the apple farm, errands, and a beautful 50 minute walk again today on the greenway.  It is so important that I continue to exercise daily.

Meal 3:  Beef stew with potatoes, rosemary, carrots, celery.  (6:00)

Reflections:

Taking pictures of my food.  I find it interesting to go back and view - it really is a visual reminder of what I have been eating the last six days.

I am noticing the feeling of "fullness" after my meals with "real" food.  My meals are spaced within between 4-6 hours.  

I am a little inpatient throughout the day, but nothing unmanageable.  

this evening after dinner, I am still full and it is close to 9:00 - three hours eating.  

Seem to be obsessed about planning emergency freezer meals.  I have two containers of beef stew and one container of spagetti sauce.  My holidays are coming to end and returning to work on Monday.  My time will be limited.  

Thanks Susan

 

 

 

 

 

[susanleaf]

 

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

 

Meal 1:  bacon.     0900   and then 12:30   2 poached eggs, bacon 

How on earth did I start my breakfast at 9:00 and  again at 12:30.

Meal prepping, and on the whole 30 forum etc.  So much energy.  

Meal 2:  apple and almond butter, green tea (3:30)

Snack:  olives and sausage (5:00)

Meal 3:  beef stew

Reflections:

No appetite, or seem to be able to go long periods with eating, snacking.

Again all day meal prepping.   Made 4 tubs of unami gravy in the freezer.  

First time doing poached eggs, used the mason jar rings - worked perfectly, 4:30min.  http://pinchofyum.com/simple-poached-egg-avocado-toast

Little light headed at times, but maybe it was due to my schedule with the food today.  Also a little constipation/diarrhea.   Lots of energy.  Feeling very good overall.  

 

 

 

 

 

 

[jmcbn]

Hi @susanleaf

You'll see I've merged all of your threads to make one log. We'd ask that you continue posting in this thread each day (unless you want to create a post on a new topic of course!) rather than creating a new log each day - it keeps the forum a little tidier, and makes it easier to read back over should you need any trouble-shooting advice.

You'll note I've renamed your log too (susanleaf - 1st whole30 log - sept 2016) for easier identification.

[susanleaf]

 

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

 

Meal 1:  bacon.     0900   and then 12:30   2 poached eggs, bacon 

How on earth did I start my breakfast at 9:00 and  again at 12:30.

Meal prepping, and on the whole 30 forum etc.  So much energy.  

Meal 2:  apple and almond butter, green tea (3:30)

Snack:  olives and sausage (5:00)

Meal 3:  beef stew

Reflections:

No appetite, or seem to be able to go long periods with eating, snacking.

Again, meal prepping.  Used on all my mushrooms and put 4 tubs of umani gravy in the freezer.

First time doing poached eggs, used the mason jar rings - worked perfrectly, 4:30min.  http://pinchofyum.com/simple-poached-egg-avocado-toast

 

 

 

 

 

[susanleaf]

 

2 glasses of water before 1st black coffee.  (making  a point of hydrating upon awakening)

 

Meal 1:  bacon, fried egg (0700)  

First day back to work.  No veggies to breakfast.   

 

Snack 1 :  coffee, 3 olives, 2 slices of sausage (0930)

Meal 2:  5 olives, 3 slices of sausage, tomatoe soup, sliced cumbers.  (1:15)

By the time I had meal 2, I was feeling light-headed.

Snack 2:  apple with almond butter and cinnamon (4:00)

Coming home.  Feeling very fatigued.  Very fatigued

Meal 3, potatoe, unami gravy, carrots, brussel sprouts, roasted beets and ghee.  Had two chicken legs, cold, but could not eat them

 

Reflections:

I am hydrating well today, 6 glasses and I will probably have another 2 by bedtime.  

 

[susanleaf]

Addendum:  Mon Sep 12, 2016

I was worried the previous night about not eating enough because of my fatigue.  Really, really fatigued.  So I added a couple of handful of nuts and orange.

 

 

Tuesday, Sep 13. 2016  - WOW Day 9

Did not drink my two glasses of water before coffee.  Got up late and had to move fast to get to work.

 

0700  Meal 1:  2 egg fritatta, onions, pepper 

09:30 Snack 1 : cucumbers and black coffee ( coffee break at work coffee,) .  I threw out my 2 hard boiled eggs into garbage because I needed to boil longer.  

01:15 Meal 2:  salad lettuce, cucumbers, red pepper, tuna fish with mayo and dill, coconut ranch paleo dressing.

0550:  Meal 3:  spagetti squash and spagetti sauce (emergency freezer meal)

Reflections:

Amazed at time space between meals.  Not hungry.  

Amazed at eating dinner usually between 0500 - 0600 and no eating after dinner.  No sugar cravings  after dinner. 

 However in the last three days, I have thought about homemade chocolate chip cookies, cheesecake, and hazelnut biscotti.    They were fleeting thoughts, not the strong sugar cravings I use to have after eating my dinner and then I would get in the car to drive to the Dairy Queen and buy a box of dilly bars.  There is a difference here - thoughts passing through but no strong urge to act upon them - is how I would explain it.     I will even say there is something very peaceful about this.

All is very good.  

 

 

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[susanleaf]

Wednesday, Sep 10

2 glasses of water upon awakening and before first black coffee - new habit

0700 Meal 1  scrambled eggs 2, bacon, and cucumber

0930 Snack 1 - 2 hard boiled eggs with homemade mayo and green onions on a celery stick and black coffee (at work today)

01:15 Meal 2 - spaghetti squash and spaghetti sauce with ghee

05:45 Meal 3 - hamburger pattie with homemade mayo, pickles and tomato  sauce  served over lettuce and a tomatoe.

Snack 2 - handful of nuts and 3 small pieces of cantaloupe.

Reflections:

Off work for the next two days and will do some  meal prepping before my set of 5 days.

Overall, my clothes are a bit looser.  I feel there has been a body composition shift.  

Energy fairly steady.  

Little tired after work, but that is okay.

I am feeling proud of myself for staying on the program and feel I am on the right track.

 

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[Pippa WG]

I think you should be very proud of yourself!  Your meals sound great and the prepping you have done for this week will really pay off.  Whole30 eating is "more work" but the results are soooooo worth it.

[susanleaf]

Sept 15, 2016 - Thursday Day 11 

I am getting confused to what day I am on.  Day 11.

2 cups of water  to hydrate before drinking my 1st black coffee

0830  bacon, cantelope, 2 scrambled eggs, tomato slice, black coffee

Went out for my coffee meeting with the girls - black americano and an amazing conversation with Sarah.

After coffee, went home and  made lunch because I was going out shopping and another Costco run.

12:30  Meal 2 - one-half can of salmon, 1 hard boiled egg, paleo ranch dressing, lettuce, radishes

Came home stressed

0400  Snack 1:  Watermelon

0600  Meal 3:  brussel sprouts, lettuce, hamberger pattie, paleo thousand island dressing

Food Reflections:

I do not like hamburger patties.  I prefer my hamberger  scrambled or meatballs.    Seasoned the hamburger patties with a DIY Montreal Steak seasoning and I do not like the fennel seeds I put in.  I am gonna to trash it and retry another one. 

I made almond flour this morning in the vitamix - amazing.   Easy peasy.  A big deal and accomplishment!!  I am now ready to try to make coconut flour.  

Still taking pictures of my food and I like looking back on them.  I have noticed how much colour my food has on my plate.  So vibrant.  For example this morning, had orange, yellow, red, and brown.  If we eat with our eyes, my food looks appealing and I am happy about that.  I have started to notice colour, textures, combinations, and tastes.  My food feels alive and fresh.  I have not felt deprived with my food.  

I have been looking at recipes differently and how to make it paleo whole 30 friendly.   My son thought he was going to waste away and his comment every  dinner was positive and encouraging.  

My meals have good time spaces without snacking.

I have been invited to go for lunch with the girls tomorrow.  I have already looked at the menu beforehand.  I only item I think I can have is the dry ribs with salt and pepper (I have to ask what kind of oil they use) and will have to order a side salad and I will bring in my own dressing.  I will have water and lemon.

Mental/Emotional Reflections

As a newbie, doing the whole 30 is unknown territory.   I read the blog  for other member's experiences because  it helps me move forward with blind trust.  Thank you everyone for taking the time and posting experiences, thoughts, recipes etc.

Physical Reflections

I have noticed a change in body composition, a little one, however enough do a happy dance.  

My energy was stable today.    

 

[susanleaf]

Sep 16, 16 Thursday day 12

0830  Meal 1  bacon, 2 scrambled eggs, and diced potatoes

12:30  Meal 2  dry ribs with pepper and lemon pepper and salad.  2 water with lemon.   

0300  Snack 1  watermelon slices

0700 Meal 3  - pot roast with mustard, mashed potato, and salad with paleo ranch dressing

Food Reflections:

I called the pub where I was going out for lunch with the girls.  The dry ribs were deep fried in canola oil - which is whole 30 compliant.  I bought my own dressing.  I asked what was in the salad and one of the items were pickled red onions.  I asked them to not put it on because I am assuming the brine probably had sugar.   No alcohol - lemon and water.   With prep of looking and calling ahead about the items on the menu is something I consider an accomplishment (never done this before) and this is another act of committed.  I felt like conscientious consumer and I felt the restaurant also had to be conscientious about the food they put out if customers,

 

[susanleaf]

Sep 17, Sat , day 13

Back to work for the next 5 days  after 2 days off.  Coworker immediately gave me a compliment as I walked in about looking "good" as far as weight reduction goes.  

0700  Meal 1:  bacon, 2 scrambled eggs, and cucumber, black coffee

Two times for lunch due to when could break:

11:30  Meal 2:  coffee, 1/2 cup of salmon with chopped nuts and prunes (surprisingly good and satisfying).

02:30  Meal 2:  1/2 cup tomato soup, apple with almond butter

0600  Meal 3 :  pot roast, carrots, potatoes and rutabaga

Food Reflections:

I am having rutabaga for the first time.  Ken made pot roast today while I was at work.  Hubby and I are doing this together.  Kudos to Ken.  

Physical Reflections

Ken and I have noticed Ryan's acne has cleared up significantly since we stopped dairy in the house 13 days ago.  I wonder if there is a correlation.  

Emotional Reflections:

Steady mood.  Energy stable.    At work, I had to walk past the scale a few times, there was a slight draw, but I am not stepping on it until the 30th day.  

 

[susanleaf]

Sep 18, 2016  Day 13

0630  Meal 1 bacon, 2 scrambled eggs black coffee

Snack 1  apple slices and almond butter

12:30  Meal 2  salmon half can, mayo, nutt and prunes on top

0510  Meal 3  sweet potato and paleo chili,

Snack 2  oranges 2

Cravings for food strong, for example tree logger cookie at Bliss.  

[susanleaf]

Sep 19, 2016 Monday Day 15

0630  Meal 1:  2 scrambled eggs, bacon, black coffee

0930:  black coffee, apple slices and almond butter

12:30:  salmon 1/2 can topped with dates and nuts and wallop of mayo, celery sticks

0550  Meal 3:  roast chicken, potatoes with ghee, salad with paleo thousand island dressing.  2 dates

 

[susanleaf]

Sep 20, 2016 - Tuesday - Day 16

0700  Meal 1:  bacon and eggs black coffee

0930  Snack 1: black coffee and a couple of apple slices with almond butter at work

0145:  Meal 2:  paleo chili and sweet potato, couple of apple slices with almond butter

0530:  Meal 3:  beef stew (from my emeregency stash from freezer), cantelope and a couple of dates

Physical reflections:

My black pants seem bigger all over.  My face has slimmed down from the jaw line.

Emotional reflections:

Half way through.   Food thoughts - bread, and cookies.  

[susanleaf]

Sep 21,2016 Wednesday - Day 17

0700  Meal 1:  bacon and egg scrambled 2

0930:  snack 1:  apple slices couple and nut butter

0130:  Meal 2:  sausages cut up, cantelope and apple slices and nut butter

0530:  meatball stew with potatoes, carrots, celery.  Handful of raisins.  Apple slices and nut butter.  4 olives.

This was the same apple 1 apple eaten throughput the today. 

Reflections:

Day 17 - Wow.  

Skye bought to work 4 paleo cookbooks for me to look at.  Came at a good time - I need some change to my food.  

Physically, my clothes are fitting looser.  I had to keep aware of not stepping on the scale at work since I do not have one at home because I threw it out last October.  

My energy is steady.  

No evening eating.  No sugar cravings.  

Sleep seems deeper. 

 

 

[susanleaf]

Sep 22, 2016 - Thursday - Day 18

No groceries this morning - need to go shopping.  No eggs, veggies etc.

0830  potato fried and left over meatball stew black coffee

12:00 sausage, olives, apple and peanut butter

Went shopping

1:30  Snack   chicken wings in canola oil (The sausage and olives and apples were not enough)

0300  Meal 2  fried potato and egg

went to bed

0800 handful of cashews and watermelon

 

Not feeling well at all.  

 

 

[susanleaf]

Sep 23, 2016 - Friday Day 19

0700 Meal 1:  fried potato, scrambled egg, and egg, 2 black coffee

1:30  Meal 2:  meatball stew

handful of cashews

0730  Meal 3:  potato and beef and snow peas

Had a 2 hour nap yesterday, went to bed at 10 pm and slept  to 6 am.  Restful sleep.

Spent the morning prepping:   sirloin steak with snow peas for stir fry and another recipe with coffee mixture.

Made ghee again along with mayonnaise

After lunch went to Trish's house and went out clothes shopping.  Never got home until 6:30 to start cooking dinner.

Energy good.  Good spaces between meals.  Emotionally feeling happier.  

I feel in control of my food, not my food controlling me.  

Felt like I had "tiger blood" running through me as I was dancing in the kitchen while prepping.

Stopped at Johnny's meats  to check it out.  Found the freezer of bones ready to make broth.  

 

[susanleaf]

Sep 24, 2016 - Saturday - Day 20

As soon as walked into work, two coworkers commented I lost weight!

0700  Meal 1:  2 sausages and fried egg

1330   Meal 2:  left over beef and snow peas and potatoes

0600  Meal 3:  coleslaw with dressing and meatloaf

I MISS KETCHUP!!!!!

I weighed myself today.  After my coworker's comments  I felt  anxious and the thought of  another week without knowing the results was going be anxious provoking, so I weighed myself.  Yes I have lost weight.  I am now coming up to my 30 days in 7 days and I am questioning myself if I am going to continue past the 30 days and make an attempt to do whole 40.   Ken wants to.    

My food does not seem to be tasting as good as I would like.  Ketchup please.  A little maple syrup or honey in my dressings. I do not know what I am going to do.

[susanleaf]

Sep 25, 2016 - Sunday - Day 21

0700 Meal 1:  fried egg and bacon

11:30  Snack 1:  coffee and apple sauce (first time I could take a break at work - between coffee and lunch)

02:30  Meal 2:  orange and (threw out my 2 hard boiled egg salad - did not like it)

04:00  Meal 3:  zoodle zucchini with bits of my left over meatloaf and 2 scrambled eggs and hot sauce.  (I am excited about this meal.  This is a meal I enjoyed).

06:30  Snack 2:  potatoes and coleslaw and mejol date (Ken made dinner and I did not like the beef coffee rub)

Fitting into my black jeans.  

Giving more thought about how I am going to do reintroduction and what I would like to reintroduce.

Feeling happier, in a good space overall.