Sunday, August 31, 2014
I started the WHOLE30 on Saturday Jul 19th and today Sun Aug 31st I am on my ownóTraining Wheels Off! I had a great experience with Whole 30. After being stuck in the same 10 pound range which is 10 to 20 pounds over my goal weight for over a year, I was ready to try something new. So the program came at the right time. I decided to try it on a whim and just did it! The Whole30 is basically a 30 day plan of eating designed to determine if you have any food sensitivities and to eliminate what the authors of the plan feel are less healthy foods from your diet. Basically, it consists of eating whole, unprocessed foods -- meats, poultry, fish, nuts, vegetables and fruits -- without dairy, grains, legumes, added sugar, alcohol, MSG, carrageenan or sulfites. I donít usually eat in a regimented way but I followed this plan 100% for the 30 days then I introduced back each eliminated food group for a day followed by 2 days of Whole 30 eating. If you want more information the website is:
On the 30 day plan I felt full and satisfied. In less than a week my sugar cravings were gone. I was surprised to find out that what I missed most was real milk in my coffee! Not ice cream! I only had a couple of problems on the Whole 30. I lacked energy for intense workouts and running for about a week and I had a 10 day problem with constipation. After that, I felt great.
For me the most important part of the program was to find out if I was sensitive to any food groups and then to determine how I would choose to eat in the future. I was worried that I might be sensitive to dairy because I disliked milk from childhood, but I had no problems adding back Dairy. I didnít have any problems adding back grains or legumes either so I can eat whatever I choose Ė Woo Hoo!
I have decided that I am going to eat a pretty close to the Whole 30 going on from here with a few exceptions. Iím going to try not to eat any added sugar. I like how it feels to not have cravings. I have gone about 45 days without sugar and rarely miss it. I am going to have milk in my coffee in the morning and an occasional full fat sugar-free plain yogurt with my own added fruit. I will have occasional grains Ė oatmeal and bread. Iím not crazy about legumes so I probably wonít have them unless chili is the only thing on the menu! I have been off diet sodas for 45 days and plan to stay off them. Iím going to drink my tea without sugar and rely mostly on water. I will drink an occasional glass of wine as I have for the last several years. On Special Occasions Whole30 has a guide to ďOffroadingĒ where you answer some questions about what it is you want to eat (like Birthday cake or a hot fudge Sunday). If you answer ďyesĒ to all the questions, you can go ahead and offroad WITHOUT feeling guilty.
I am really glad I tried this plan. I have been reading a lot more about sugar (fructose in particular) and have decided it is not worth it. I am going to try my best to keep it out of my food.
Dr Robert Lustigs Youtube video from the University of California TV
"Sugar: The Bitter Truth"
David Gillespieís Book :Sweet Poison: Why Sugar is Making us Fat"
Eve Shaubís book "Year of No Sugar"
Iím learning a lot, feel better and am losing weight and inches again.
Wednesday, August 20, 2014
I finished my 30 days of Whole30 Monday and am starting to add foods back into my diet to see how my body reacts. I have to say, I did the Whole30 without any slips and with very little trouble. The biggest change I noticed is that my cravings both for sugar and just to overeat in general practically went away. I had only one small complication and that was constipation starting at the beginning of the 4th week. I have learned a lot and have really enjoyed making new recipes. I had to learn how to buy, use and store Coconut oil (I like the Nutiva brand best), Coconut milk (Thai brand) and Ghee (Purity Farms). I donít feel like I need to add bread and cereal back into my life at all but I am going to introduce it as they recommend so I can tell if I have any sensitivities to them. I will probably add back cream in my coffee and yogurt from the dairy group but I have never liked milk so Dairy isnít a big thing in my life. Yesterday I added back legumes, so I had peanut butter and apple with my 2 egg mushroom and spinach omelet. peas and edemame in my salad at lunch and chili with beans for supper. Iíll be adding back sugar and alcohol just for the reintroduction days to be sure I donít have any sensitivities there. Otherwise Iíll be eating very little sugar and drinking only occasional wine and beer when I go back to my post Whole30 life. Why should I add back the things that were making my healthy life difficult?
I decided to do a Whole 30 because Iíd been reading several blogs of Sparkers who tried it. After losing 90 pounds over 2 years, I had been stuck at 10 pounds over goal weight for over a year. Then when I came back from my month long trip to Europe last year, I put on 10 pounds. I was getting worried that my old program wasnít working any more so I decided to shake it up. I read about it and thought that it didnít sound too crazy, was doable and only for 30 days so I started.
The first few days were really easy and since I weighed daily at first (youíre not supposed to weigh until the end) I know I lost 3 pounds of water weight right away. I didnít have any detox symptoms from stopping sugar, etc or eating low carb since Iíd been eating a pretty healthy diet for a long time. I didnít feel irritable but the first and second week I could hardly run or do my gym exercises. I felt like I had no energy, but I kept going. In the middle of the second week I got my energy back for running and other exerciseÖ.in fact I ran a mile straight without intervals for the first time in my 3 year running career! I felt like I could run like the wind! I did have a few episodes of feeling lightheaded. I think I wasnít drinking enough water or salting my food enough. Hydrating and adding salt improved my lightheadedness. The description of how you might feel on the program said you might have some bloating the 2nd week, but I didnít. On night 13 I did dream about eating chips which they said might happen. LOL! My IBS (Irritable Bowel) cramps improved! On day 16 I ate out with friends at the Cheesecake Factory and had dry grilled salmon, steamed veggies with no seasoning and a bowl of plain strawberries. It was delicious and I didnít feel deprived except that I didnít get to have a glass of wine with my meal which I enjoy when I am eating out.
I decided not to weigh daily on day 16 and didnít weigh again until I was finished on day 30. The morning of day 31 I had lost 12 pounds and a total of 7 inches! I was pretty astonished. My energy and stamina have been off the wall these last 2 weeks. I feel great. I did have a week of constipation, probably due to just changing my diet, but with suggestions from the Whole 30 web site that was resolved. (prunes, Natural Calm which is a magnesium supplement, and drinking more fluids).
Over the next week or so I will be reintroducing Non gluten grains, dairy, gluten grains, sugar, and alcohol with 2 days of Whole 30 eating between each of the introductions. I am looking forward to seeing I my body responds to that. The reintroduction of legumes is going well. I ate them yesterday and will stay Whole 30 compliant for 2 days before starting non gluten grains.
On the whole, itís been a great experience and Iím glad Iím giving it a try. My doctor is on board and my body feels great. Iíll keep you posted at the end of the experiment!
Monday, January 13, 2014
I made some cream of tomato soup as a new recipe to fulfill the requirements of one of the squares on our Beyond the Scales (BTS) Bingo challenge.
I had a ball making it. DH made grilled cheese sandwiches to go with the soup while I made the soup. We had fun working together and even more fun eating the meal for supper.
I couldn't believe the difference in ingredients when I compared the recipe with a can of cream of tomato soup I had in the house.
Monday, January 06, 2014
This weekend we were at our mountain cabin for 3 days. We had about 8 inches of snow and it hovered between 0 and 8 degrees F.
We stayed an extra day because the roads and weather were bad and I am glad we did. It was a great way to start the BTS (Beyond The Scale) challenge.
I have been thinking of goals for this challenge and have come up with
1) Follow the No S plan (no seconds, no snacks, no sweets)
2) Keep under 1600 calories a day
3) Track food and activity daily
4) Drink 8 glasses plain water a day
5) Meet FitBit Goals daily (10000 steps, 10 flights, 5 miles)
6) Complete the 21 day Fat Loser program - mental toughness
7) Participate in Beyond the Scale (BTS) challenges with Yellow Roses
I would like to lose a pound a week but as long as I lose or maintain, I will be satisfied because I know I can do that!
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