Whole30 - Day 36: Alcohol and Dairy Reintro (Not together)

I have begun my reintroduction process after my 30 days of Whole30 and I started off by celebrating with two adult beverages: one tequila and one vodka (potato-based).  I made sure to have a lot of water with the drinks and had also eaten before.  I found that I had a lot of trouble going to sleep that night and also woke up three different times during the night (which hadn't happened the entire 30 days of my diet!)  The next morning I woke up SUPER sluggish with a hint of a headache, too!  All day I was not running at my best... not necessarily a hangover, but not anything like my focused energy I have had for a few weeks.  The outcome:

Effect of Alcohol on Matt:

1. Trouble Getting Sleep
2. Trouble Staying Asleep
3. Sluggish for most of the next day
4. Slight headache next day

Today, to celebrate our founding fathers, I decided to reintroduce dairy.  There is absolutely no connection to G. Wash and A. Link and dairy, but whatever.  So far I have consumed fat-free plain yogurt with strawberries, banana, and chia seeds and also a 1/2 cup of cottage cheese.  I have had not noticeable negative side effects so far, but will keep evaluating throughout the day.  I'm thinking of having some cheese later!  I'll keep ya updated!

So far so good!

Whole30 - Day33: I DID IT!!!!!!

WOW!  30 days has come and gone!  Technically, I did a Whole32, before breaking my diet when I rewarded myself with an adult beverage (well, two).  But before getting into that, I wanted to reflect on what this last 30 (32) days has done for me.

First of all, pants that did not fit anymore in November now fit me with room to give!  I have not weighed myself yet, but I’m sure I’ve lost at least 2 to 5 pounds.  Aside from the scale, here is a list of items I’ve experienced or feel upon my completion of the 30 days:

1.      Improved attention span, memory, focus, production, and performance at work.

2.      I sleep even more soundly than before (which is crazy since I always slept sound).  I have hardly any trouble falling asleep when it’s time for bed, and even though I still like to hit the snooze button a few times, I wake up really refreshed and ready to tackle the day.

3.      Overall, my energy levels are more consistently high during the day, with no slumps.

4.      I no longer feel like I have to eat every two hours and feel energetic between all meals.

5.      Exercise-wise, I feel stronger than I have in a few years and have hit a few personal bests on different workouts.

6.      My skin is more smooth and clearer.  One thing to note: I still break out with a few deep blemishes if I consume too many nuts (almonds, cashews, pecans… etc).  This I knew before, but this made it more apparent to me.

7.      My clothes fit better, I have a flatter stomach, and I feel more confident about my appearance.

8.      I have less acid reflux/heartburn than before, even though I didn’t have much to start.

9.      I feel a little more patient.

10.  Overall, I feel I have a much healthier relationship with food

·         Fewer sugar cravings

·         In control of my food

·         Practice mindful eating

·         Listen to my body when eating so I don’t overeat

·         I can identify cravings vs hunger

·         I’m not afraid of dietary fat

Although, these are probably just the start of the small victories I’ve had over the 30 days, there have been a few things that haven’t been as great.  Here are some that come to mind:

1.      My caffeine intake has increased.

2.      My stomach has felt unsettled for about 50% of the time I’ve been on this diet.  This may be because of my increase in protein while not increasing my fiber.  I typically take a fiber supplement but couldn’t during the Whole30 as it is made from corn.  Bloating, some stomach pain, and less regularity have all been symptoms I’ve been feeling.  Additionally, I’ve had my typical migraine frequency… however, this may tell me that it probably isn’t food related.

3.      Finally, there have been a few instances (4 times over the diet) where I have felt a sudden depression which is NOT normal for me at all.  The feeling last for a few hours and then clears away.  When this has happened, all the energy gets knocked out of me and I don’t want to do anything.  This makes me more empathetic towards people that deal with clinical depression and I can see how intense it can be (if even just for a few times).  This is definitely a chemical response my body is having and it scared me.  I will have to think a little more about this going forward.

Now I am starting the process of "Reintroduction" and have already started by adding alcohol to my diet (as a celebration)!  Last night I had potato-based vodka and also tequila (blue agave).  I did feel relaxed quickly after the first drink and made sure to drink a lot of water along with my drinks.  I will discuss the effects of it in tomorrow's post!

Whole30 - Day #26: Maintaining

Wow! Only four more days to go!

I would have to say that I have started to get used to this diet.  I have found options to eat in case of time crunches (RXBars... amazing), but I know that I have to make my own food all the time, or else.  Food that I didn't normally look forward to eating, now I enjoy more.  I also know that I have overdone my nut intake (no snickering!) as my skin has broken out a bit.  I have stopped eating all nuts that are not part of a RXBar or as an ingredient.

My caffeine intake has increased, for sure, as it tends to kill any cravings I have and keeps me focused.  Probably will have to start limiting that, too, eventually... but for now BRING IT ON!  COFFEE!!!

This weekend will be my last fully compliant Whole30 weekend and will give me time to plan and schedule my reintroduction which starts next week.  I plan to start my reintroduction one day later so I can match up with Bill's schedule... so Technically, I will be doing the Whole31!  Next Thursday is the big day and I can already picture that vodka martini or paloma (without added sugar) as I pat myself on the back for getting through this!  Until then, bring on the challenge!

Whole30 - Day #23: One week left!!!

Wow!  Only one week to go till I have completed my Whole30 Diet journey!  I am looking forward to completing this experience but know that I have more work to do once it's done.  The whole 'reintroduction' will take ~10 days, minimum, to get through and I really want to do that right to see if I can truly figure out how my body reacts to certain items I consume.  Hopefully, I can be very detailed in my blog entries as I go through this process.

Now a sidebar - spaghetti squash is AMAZING!!!  I have had it a few times before but never really appreciated it until this last weekend when I made slow cooker meatballs and sauce and needed to have 'pasta', as well!  It takes the same time or less to prepare than pasta and is considerably more healthy for you!  Just slice the squash, carefully, in half length-wise, scoop out the inside seeds and strings, place cut side down in a glass baking dish with ~1 inch of water, and microwave for 12-15 minutes until a fork can pierce the skin easily.  Then carefully take the dish out from the microwave (use oven mitts) and let cool a few minutes.  The squash will be incredibly hot so use forks/tongs to flip the squash over and onto working surface.  Next, take a knife and cut around the perimeter of the skin and the fluff the squash into strings with a fork to get your pasta.  Enjoy with whatever sauce you'd like! Enjoy!

During this last week, I will focus on sticking to the Whole30 rules and avoid snacking as much as possible.  Physically, I feel really good and know this diet is changing my body in great ways.  Yesterday I completed a workout challenge in a personal best time: 100 push-ups, 100 incline pull-ups, 100 situps, 100 squats all in a time of 11:42.16!  It was the most I've physically pushed myself in a very, very long time and it felt great!  Additionally, I'm now wearing pants that haven't fit in the last 8 months.  Overall, great progress!

Whole30 - Day #19: Cruising on Through!

The days seem to be cruising past me now!  I can feel that my relationship with food has definitely taken started to reset to where it was when I was in grad school.  I can now easily look at some sweet or snack and not think twice about wanting to shove it down my gullet!  I know some of this is knowing that it is ‘off-limits’ right now, but some of it is actually no longer craving it or knowing I’m not at all hungry.  This is how I used to feel with food but over the last 4 to 5 years, I have gotten careless about my diet, and as a result, ate anytime there was food or treats around.  This, in turn, led to me weighing the most I ever have and feeling sluggish and also probably to having a sensitive stomach.

I am now only 11 days away from completing most of this food journey (10 days reintroduction required), and I’m considering continuing a lot of the Whole30 rules for longer.  I like that it makes me read labels closer and think about what I consume.  I sleep EXTREMELY well and I feel very focused throughout the day.  My stomach, still a little sensitive, is feeling better.  My pants are looser… which means I’m probably getting better gas mileage on my work commute, too! (It’s the small things…)

One note about this diet… if I hadn’t been so vocal about going through this journey or knowing others on it, I probably would have quit after the first week.  If you are thinking of doing this… TELL EVERYONE!  Find someone to do it with you!  That way, on days you feel like you cannot do it anymore, you feel a responsibility to continue because you told everyone about it and they ask you how it’s going!  This is probably a good rule for any major challenge you are trying!

Feel free to contact me if you want to know more about the challenge and want tips.  It isn’t that hard and I am hopeful that this will be one of the best choices I’ve made for my own health in a very long time.

Happy Friday, Everyone!

Whole30 - Day#16: Over the Hump!

I didn't feel like posting for days 11-15 as nothing significant happened... however, now that I'm passed the halfway mark, I notice that a few things HAVE changed.  The good things first:

1. I am now sleeping more sound.  For me, that is crazy as I already was a good sleeper.
2. I do feel more focused during the daytime, so I guess I have more energy.
3. I think I have lost some weight all over but I cannot tell.
4. I am no longer super hungry.  Sometimes I do not feel like eating at lunch.  I have never been super hungry at breakfast time but I have been forcing myself to eat breakfasts on the way into work. By the time I get home from work, however, I am definitely hungry but get fuller quicker than before I started this diet.
5. I have saved $$ by not eating out or drinking.
6. My hair is looking good... not a reflection of the diet, per say, but it's longer than I've had it in a while and I love the waviness!

Now the not-so-good things:

1. I MISS DRINKING and eating out.  I realize that I like having a drink after a hard day at work and the social aspect of eating out in a restaurant... not necessarily the food, which I find interesting.
2. I am beginning to hate having to make and worry about preparing every single meal.  It is exhausting!
3. Even though I sleep more soundly and seem to have more focus/energy, I find that I have a hard time staying up past 10PM or rising before 7AM.
4. My stomach does seem to be ok, but still uneasy sometimes... probably from the increased intake of vegetables.

As I continue the last half of the program, I look forward to slowly introducing item back and seeing how my body reacts.  I hope that this program does reset my view of food and that I don't eat just because there is food available: that the donuts that are at meetings seem more of a splurge than a necessity!  Over the last few years or more, I've noticed a gradual increase in my food intake with a decrease in activity which I do not like.  I hope that this gives me energy and will to change this pattern and be more healthy!  Here's to hoping!

Whole30 - Days #9 and #10: Starting to feel over it...

Day #9 came and went without much of a hitch!  I actually really didn’t feel hungry all day until about 5:30PM.  I had my standard egg casserole/banana for breakfast but when it came time for lunch, I half-heartedly picked at my salad with roasted chicken.  I finished maybe half of it before giving up and eating any remaining chicken in it.

I had a regular amount of energy throughout the day and decided to make a Whole30 Approved Buddha Bowl (that’s a thing, right?):

·         Riced Cauliflower and Sweet Potatoes

·         Pork Carnitas

·         Chopped Romaine Lettuce

·         Salsa

It was GREAT!

 Day #10 is going OK.  Feeling not terribly hungry for anything I can eat and starting to have small cravings here and there.  My energy is a little lower today than usual but it may be because of the weather.  They say the Days 10 and 11 can be the hardest and when you are most likely to quit the program because the novelty of the diet is over and you still aren’t reaping any of the benefits.  I am going to charge forward knowing that I’ve saved some money on not eating out all the time and that I’m doing something good for myself.  I hope I can get through today and tomorrow!

Whole30 - Day #8: Please, Stomach... Stop trying to kill me!

Day 8 started out rough… My stomach tried to kill me.  It made a valiant effort, but I survived.  I’m pretty sure that it did not like all the fat/juices that I didn’t strain out when I made the pork carnitas.  (FYI – the recipe did say to skim the fat after cooking… I missed that part.)  Needless to say, my food intake was very light throughout the day.  By late afternoon I felt much better.

In order to fix the carnitas, I placed the pork carnitas in a glass baking dish in the oven at 350 for about half an hour, strained out all the liquid, and baked for about 10 more minutes.  This made some of the carnitas a little more crispy and far less fatty.

Dinner was crispy carnitas, smashed sweet potato, golden potato, and steamed green beans… SUPER delicious and my stomach was perfectly ok with it!

On a side note, even though I wasn’t feeling well and couldn’t eat much, I did find myself snacking multiple times.  I really need to evaluate each time I feel hungry and make sure it is actually hunger and NOT a craving.  This will be a tough life change but will be really worthwhile in the long run!

I did seem to have a lot more energy in the evening… more so than in the entire last week.  Hopefully, I’m out of the sluggishness abyss!  Onto Day 9!

Whole30 - Days #6 and #7: One week down!

After a pretty rough Day #5, I was not sure how this weekend was going to go.  However, my spirits were completely lifted after reading and seeing all the marches going around the world protesting Trump's first day in office.  What an incredible show of hope, strength, unity, and conviction.  These strong women and all other groups that joined, gave me back faith and hope that not all is lost and we can fight for what is right.... what a great day!

However, since this is an entry on my Whole30 experience, here we go:

Day #6 and #7 are no in the history books and I'm am 7/30ths done with the program!  (Sorry to anyone who hates fractions.  Well, alright, HERE.  I'm 23.3% done with the program.  Better?!)

Day #6 started with a trip to Kenosha, WI do go to a gymnastics tournament for a relative.  Yup, we were headed to the Dairy State... and to a town distinctly known for The Brat Stop... while on the Whole30.  Lord help us!  We packed a few items for the trip: nuts, freeze-dried blueberries, apple slices with lime juice, carrots, and La Croix soda water.

After the tournament, we had our first experience dining out on the Whole30, and it was very, very eye opening.  We ended up going to eat at Mike's Chicken and Donuts! (AAAHHHH!!!  The torture!)  We actually went to have lunch at a place who's restaurant name is literally off limits to us!  This is what I ended put ordering:
Nitro Cold Brew Coffee - unsweetened/no cream
Garden salad with a balsamic vinaigrette... no bad stuff in it
Mike's Burger, no bun, no cheese, and no bacon.
Overall, it was very tasty and the Nitro Cold Brew Coffee was intense!  Firstly, it was served in a pint glass (16 oz) and was super strong with a bit of carbonation.  This definitely cut some cravings I was having for their amazing donuts.  We were thinking of getting the dry-rubbed wings because they had no breading, however, they fried everything in soybean oil... poo!  That also meant no fries, either.  Oh well, the burger was pretty good!  (FYI... go to this place ANY chance you get!  I plan to go back when this diet is over!)

After dining, we visited more family in the burbs and broke out our items we packed for everyone to share while playing games.  I loved the apple slices with lime juice... never had that combo before and it was great!

Finally, last night ended with a SECOND dining out experience with friends: Wood, Chicago.  We hadn't planned on dining out a second time, but were invited to join good friends we hadn't seen since last year.  Yet again, we ended put having a burger as it seemed the only really safe item on the menu without being completely annoying to the kitchen.  It was good and this time we did order the fries (fried in canola oil) even though it isn't totally approved Whole30 since they are deep fried; I only ate a few and probably won't do that again on this diet.  That with some yummy unsweetened iced tea, made the meal pretty good.  Oh yeah, the company was nice, too!  I actually was not that bothered with not ordering an alcoholic drink this time, which was interesting for me. :)

I did have a really hard time sleeping after dinner and ended up only getting 5 hours of sleep today.  I felt good today, though, and am ready to get some z's and start week two!

We did go shopping today and I made pork carnitas to have in lettuce wraps.  It came out delicious and I hope I don't get sick of it this week... we bought a 4 pound roast!  Definitely try this recipe if you can!

See you later, Week 1!

Pork Carnitas Lettuce Wraps

Whole30 - Day #5: A Day of Blah (all around)

I honestly did not have a desire to post anything yesterday for many reasons. Physically, I was worn out all day for some reason. Mentally, I was sad for our nation and chose not to engage in any inaugural activities including watching.

Whole30-wise, I succeeded in not deviating from the program. I had egg casserole for bfast, salad with chicken for lunch, and treated myself to a burger and baked sweet potato French fries for dinner. I shortly called it a night after dinner from exhaustion and a desire to just move on to tomorrow!

I will post again today about Day6.

Whole30 - Day #4: The Hate Everything Phase... DID NOT HAPPEN (yet)!

Good morning!  This morning was the first morning I didn't feel super sluggish... woohoo!  I had a slightly slower start this morning, intentionally, and got a few things accomplished at home (including a workout and some meal prep).  I had more egg breakfast casserole and a glass of unsweetened almond milk with a sprinkle of cinnamon.
NOTE, for those rice pudding or horchata lovers: unsweetened coconut milk or almond milk + cinnamon = DELICIOUS!!!!  I will have to not get too excessive about it and only have it occasionally.
Additionally, I put some orange zest into my coffee grounds before brewing my morning Joe and the results were yummy, too!  Who needs sugar? (I WANT SUGAR NOW!!!)

Lunch was a yummy, very fresh salad with baked chicken (made last night with a spice rub) and my own dressing (olive oil, balsamic, salt, pepper, minced garlic, and a little bit of orange oil).

Had normal energy amounts all day, which was awesome.

Dinner was the sweet potato chili.  I do not think I will make this again as I wasn't super impressed by it and it has no texture.  It also really makes me crave tortilla chips or fritos!

Finally, this evening was awesome since I got to coach a Winter Indoor Training session for CRU!  Tonight we focused on the drive of the stroke and everyone had a great workout.  It was great to coach again and see everyone... and have their energy motivate me to stay strong through this 30 days.  Thanks, all!

Today, overall, was really good and, most importantly, I didn't seem to get into the "Hate Everything Phase" that a lot of people feel on Day 4.  I hope that I am lucky and don't have to go through it, but we will see what Day 5 has in store for me.  Until then... Nighty-Night!

Whole30 - Day #3: Is it Bedtime yet?

Woohoo! It's Wednesday... wait, it's ONLY Wednesday?!  I think the combination of weather, Monday's day off, and my new diet is having some big effects on me.  I had trouble getting to sleep last night, mostly because my stomach wouldn't shut-up!  My tummy doesn't know what the hell I'm feeding it and I'm sure is wondering where all the cookies went.  This morning was still tougher than normal to get up but not as bad as Day #2.  I managed to get out of the house early and get my butt to the gym and into work with enough time to get some labwork started before a workshop at 9.

The workshop... this was tough.  A pretty technical lecture, after a workout, on a gloomy day = Zzzzzzz.  I have NO energy today and just wanna go home and sleep!

Lunch was more of the baked chicken and roasted veggies that I prepared on Day #2.  Seemed even tastier than last night!

I made it through the afternoon and gained more energy for the evening. Celery and almond butter were needed to get me through until I made a sausage, kale, tomatoe and onion scramble for dinner.  We are almost through most of our produce and veggies already!  I'm looking forward to shopping with Bill this time in case he as ideas for more meals.

Good night and let's hope I have more energy tomorrow!

Whole30 - Day #2: That Slight Hungover Feelin' (Like you think it was worth it...)

I woke up this morning and felt more sluggish than usual and had a slight headache.  In fact, I snoozed three time after my initial alarm despite having 7.5 hours of sleep already.  Not sure if it is because of the diet change or the post-holiday weekend blues.  They do say that Days 2-3 can be like a hangover depending on what you ate leading up to the diet... so, Oh, boy, I'm in for it!

For breakfast I had Bill's egg casserole (prosciutto, eggs, kale, sausage, sweet potatoes) and it was delish.  I also had a banana, too, and some water with chia seeds.

10:09AM Coffee at work seems to have helped a bit but still feeling sluggish and have a slight headache... time for more water!

Noon - I'm pretty dang hungry.. probably should have had a little bigger breakfast.  Had chili...

This afternoon I didn't feel hungry, which was great.  Went to workout after work and THEN the hunger came! Thank goodness I had some 'Ants on a log' (minus the ants) for a post-workout boost.  I then made some roasted chicken thighs and veggies that had been marinated in olive oil, vinegar, and spices!

Recipe idea courtesy of Jennifer Honaberger.

Prep was 'Sailor Approved'!

10PM Dinner was delicious and I cannot wait to have it again!  I'm exhausted but am glad I now have two days under my belt.  My headache is gone but I'm ready for bed!  Day 2 it was nice knowin' ya!

Whole30 - DAY #1: Let's Do This!

After hearing about this from a few friends and seeing other people post about it, I decided I wanted to try the Whole30 diet.  Although it would be nice to lose some weight (mostly around the mid-section), I am trying this out to see if I can discover how my body reacts to different types of foods.  Over the last ten years or so, I've seen my stomach become more and more sensitive and it would be great to know if anything in particular is contributing to this or it is something else... Additionally, it is a great time to reset for the new year on a healthy note!

So, since I haven't written on the post very religiously, I am also going to attempt to post frequently throughout the next 40 days or so on how I'm feeling any possibly what I'm eating and doing each day.  I'm sure I will miss days here and there, but I can at least try!

Today is Day #1 and it started out with realizing I had nothing in the house to eat that was approved!  I wasn't too concerned as I had already read a lot about the diet and had a plan for the week.  That, and the fact that I BINGED on sweets, alcohol, and all sorts of fun stuff yesterday and was still full this morning, put me in a good spot to go grocery shopping early on MLK day when not too many other peeps were out and about!

This weekend I also purged a lot of the unapproved items in the condo, however, there were still some good leftovers in the fridge that Bill didn't want to toss so he decided to start his Day #1 tomorrow.  He looked up an egg casserole to make for breakfasts this week and I headed out to shop on my own!  I bought A LOT!  I ended up spending ~$165 on groceries but had items enough for at least 3 complete meals (with lots of leftovers) and salads and emergency snacks.  The only problem is I didn't find ANY approved bacon.... AAAHHHHH!!!!  Neither Mariano's nor Trader Joe's carried any as they all contained sugar.  I will have to check out Whole Foods this week.

After shopping, I returned hope and we started on our prep.  I made a Sweet Potato Beef Chili in the slow cooker and Bill made his egg/sausage/veggie casserole.  I then made my first approved egg scramble for lunch and felt very accomplished.  I was ok until about 3:30PM when I started feeling hungry... so I had some unsalted, roasted mixed nuts which seemed to do the trick.

A short sidebar on snacking -- the whole30 does not suggest too much snacking.  They tell you when you are feeling hungry to ask yourself if you could eat a baked filet of salmon and some steamed asparagus.  If your answer is 'No', then you are NOT hunger and only CRAVING.  If this is the case... then go for a walk, play a game, make a call, or do anything else and it'll pass.  If the answer is 'Yes', then go ahead and eat a small approved meal (protein, veggie).  I will have to remember to do this!

Finally, I attempted to go to the gym around 5:30PM and LA Fitness was CRAZY busy with my fellow New Year's Resoluters...  I got so frustrated with trying to find parking as well as not being able to use the punching bags (ironically I had a lot of parking rage to workout by then) that I just came back home defeated and will do my workout early tomorrow morning before work.  My only solace was that I got to come home to Bill and Athena and the yummy slow cooker chili!  I will let you know how it tastes!

Tomorrow starts the first full day of meals and weigh-in (gasp).  I will also be taking pictures of myself in minimal clothing to get record of any changes by the end of the 30 days.  And, No, I will not be sharing those here! (unless i have more than 2 abs showing by the end...)

Wish me luck!