Day 4 Update

It’s near the end of day four and I was just going to give a little update. I feel like this round of Whole30 is going a little smoother for me. I haven’t experienced any headache or severe fatigue or just general hatred for everything and anything like I had at this point in Whole30 last time. I am not exactly sure why I haven’t been experiencing carb withdrawal symptoms considering the amounts of chocolate and adult beverages I was consuming almost daily leading up to day 1 of our Whole30. It has probably helped that I have been keeping myself very distracted.

On Friday night (Day 2) Bob and I went to a concert and then yesterday (Day 3) we went to Six Flags Magic Mountain. We ate a pretty substantial protein and fat packed breakfast before heading up to Magic Mountain. We brought some carrots, nuts, and oranges with us, intending on snacking throughout the day. We hardly broke into the nuts and carrots and didn’t get to the oranges. We were pretty distracted by all the fun! By the time the park closed at 6pm we were pretty hungry.  We ate dinner at a nearby Souplantation. Souplantation is one of the very few restaurants I would feel comfortable eating at during Whole30. For those of you who are unfamiliar, it’s basically a salad bar. They have a bunch of other soups, breads, fruits, and desserts as well, but we just stuck with the salad bar obviously. I filled one plate with lettuce and raw vegetables and dressed it with olive oil and vinegar. I filled another plate with boiled egg and tomatoes -- topped with black pepper and vinegar. If you can come up with some plans at the beginning of your Whole30 that are fun and stress-free to keep you happily busy, it may distract you from the initial ickiness and carb-withdrawal symptoms.

Anyway, Bob hasn’t had as smooth of a time as I have thus far. He’s had a headache since day 2. He was also incredibly grumpy on the second morning of our challenge! He came home early in the afternoon and was pretty upset that we didn’t have onion (a staple in almost all of our cooking). That’s Whole30 101 folks! Make sure you HAVE food! We weren’t the best at preparing before we started! Whoops, so Bob had to go to the store and go shopping (while starving), then come home and cook, before he could eat! We all know that sucks! Try not to let that happen to you! ;-)

5 Tips for a Successful Whole 30

1.)    BE PREPARED. Well before committing to the Whole30 challenge, do your research. Know what you are getting in to. Learn exactly what you can and cannot eat. Understand which foods are best, okay, and not okay. Keep your fridge and cupboards stocked with Whole30 approved foods. Bring lunch with you to work and snacks with you when you are out for the day, so you are not left stranded starving. 

2.)    FAILING IS NOT AN OPTION. You made a commitment to your gym, to your partner, to your friends, and most importantly to yourself to start and finish something. Go into the Whole 30 Challenge as if failing is not possible. A cheat is not possible. A breakdown is not possible. Quitting is not possible.  You can do anything for 30 days. That being said, do not choose a 30 day period where your birthday, a special event, or a holiday you were looking forward to falls under it. You would either be setting yourself up for failure or to be miserable. One great way to keep yourself from failing is to keep yourself accountable. For example, I keep this blog. You could tell all your friends and/or co-workers what you are doing. That way you keep in mind that if you quit other people will know too.

3.)    EAT PROTEIN AND FAT FOR BREAKFAST. If you want to become a fat-burner you must stop relying on carbs for energy. If you are having fruit or smoothies (paleo or not) for breakfast, you are keeping yourself addicted to carbohydrates. During my last Whole30 I usually had one egg over easy for a light breakfast. My bigger breakfasts were usually something like 2 eggs with bacon or 2 eggs scrambled with left-over meat and vegetables. If you need breakfast on the go, grab a couple of boiled eggs. If you don’t like eggs – no one ever said you can’t have dinner for breakfast! Heat up some left-overs, cook up some sausage or grill some chicken.

4.)    EAT YOUR VEGETABLES WITH FAT. Most important vitamins are fat-soluble, which means your body won’t even absorb these nutrients without some healthy fat. So top your salads with avocado and cook your veggies with some coconut oil.

5.)    KEEP YOURSELF INFORMED AND EDUCATED. During and after your Whole30 keep reading up on nutrition and consider the sources. Keep reading labels on the food you buy. Keep finding and trying new recipes.

Whole 30 Round II

Bob and I are excited to start our second Whole30 today, after too many holiday cheats. We went to a lot of holiday parties, Christmas themed bar-hops, and birthday parties where there was a lot of holiday spirit and SPIRITS! Then of course there was Christmas. We had a wonderful non-paleo Christmas dinner. Although I made a delicious paleo roasted vegetable salad, which was a hit!

Cauliflower, broccoli, brussel sprouts, bell pepper, and butternut squash roasted in olive oil, garlic powder, salt and pepper. Chilled and served with Garlic Basil Balsamic Vinaigrette.

Then there was New Year's Eve. Another evening of gluttony. I gained back 6 out of the 11lbs I lost from September's Whole30. With the holidays I don't think that's too bad, but I am ready to eat clean and lose some of this unnecessary holiday weight!

I haven't been all bad since my last post. I competed in my first local CrossFit competition in the intermediate division on December 1st. That was great experience for me. My goal was to finish within the top 50%. I got "11th" place, but there were a few ties before me, so I really placed 15 out of 39 women. I was happy with that.

 Snatch

Leading up to the competition, I started training more on top of the 5 days per week I already go to class. 3 times per week a CrossFitter friend (and fellow competitor) and I would either stay after class or meet up before to work on strength or to do a conditioning WOD. Not only was I training more, I was eating more. But I was sticking to paleo foods and mostly only increased the amount of protein and healthy fats I was eating. While I was training I cut back on my cheats and alcohol consumption.

Squat Clean

Tomorrow I will share a few tips for those of you who are thinking about doing a Whole30 or are doing your first Whole30 this month.

Post Whole 30 Update

So after Bob and I finished our Whole 30 almost a couple weeks ago, we added beer and alcohol back in our diet. I noticed a big change on how I was feeling. I only would have a few drinks (not enough to get drunk), but I would wake up really groggy with low energy and foggy head. I’m not sure if it was re-introducing the sugars, the gluten, the poison alcohol, or a combination of these things into my diet that caused this change. As I am writing this, I am realizing that some readers may be thinking, “duh! Of course, you are going to feel like crap when you wake up the next morning after drinking.” Maybe it was stupid for me to not expect it, but since I wasn’t drinking enough to get drunk, nor was I drinking enough to get a hangover, I didn’t expect to wake up feeling kind of crappy the next day.

I had my first cheat meal 5 days after Whole 30 had ended. I had friends in town and we all got fish tacos, fries, and onion rings. After eating that, I felt incredibly weighed down. I crashed hard about an hour after finishing dinner, causing me to go to bed at 9pm (that is VERY early for me).

After that night I enjoyed a clean (and sober) paleo lifestyle for a few days until Bob and I left for Denver to attend the Great American Beer Fest. Needless to say we drank a lot of beer. We also had a lot of meals out. From French toast, to French fries, to burgers, to lots of beers…we didn’t maintain a paleo diet while we were traveling. We just got back last night and are very gung-ho about getting our diet back on the paleo track. I want to feel like I did during Whole 30. I also don’t want to undo the results of all the hard work I put into those 30 days. So salad for tonight’s dinner!

Whole 30 Results

Bob and I have successfully completed the Whole 30 program with no cheats (except for the accidental canola oil in the mixed nuts incident at the beginning)! We are pretty happy with the results as well! We feel great! Energy levels are stabilized and high. We are no longer “carb-burners”, but “fat-adapted” and we can go a long time without eating if need be.  I particularly feel stronger and faster during my WODS. My skin has never been this clear for this long. My friends have noticed and keep complimenting me on my clear skin. My digestion is INCREDIBLE. I normally suffer from heartburn, acid-reflux, mild to severe stomach aches due to indigestion, bloating, bowel irregularity… we will stop there. It gets worse and I assure you that you don’t want to hear more. During Whole 30 my digestion was (and is) incredibly normal. I feel slimmer and more confident…. which brings me to how much we lost. I know this is what you guys really want to know.

Bob lost 17 lbs. I lost 11lbs. For me that’s more than 2 lbs per week, which I think is pretty good. Bob basically lost a pound every other day. We are pretty happy with our numbers. I think we both lost a lot in 30 days (without it being drastic or unhealthy).

 

 

I will expand more on our findings within the next few days…. But for now, we are pretty busy drinking today! ;-) In fact, we are drinking our first beer in 30 days as I write this. We are enjoying one of Bob’s homebrews. A double IPA… You know we’re happy!

Scaling Back -- literally and figuratively -- On Nuts and Fruits

So in order to keep myself from indulging too much with fruits and nuts, I decided to only allow myself one or the other each day. One day I could eat fruit and no nuts. The next day I could eat nuts, but no fruit. I think this trick was somewhat successful for a while… but after a week or two I found myself coming home at 3 in the morning from work and eating a shit ton of frozen berries right out of the bag… or mindlessly munching away at nuts while watching TV, because “I could” that day. So last week, I decided I wouldn’t eat ANY nuts or fruits for three days (Monday through Wednesday) and just focus on getting more protein and vegetables in me. It was actually surprisingly easy. Since it had already been over three weeks since I started Whole 30, carb withdrawal (or needing energy from carbohydrates) wasn’t an issue. My body didn’t really need the fruits or nuts, because I have become a “fat burner” not a “carb burner.” To learn more about being fat-adapted (or a fat-burner) read this article by Mark Sisson. You may know him better as Mark's Daily Apple!

It was so easy in fact, that by Thursday I was thinking I would just go the rest of the week  with no nuts or fruits….maybe even until my Whole 30 is over!

But Bob, of course, roasted nuts that night. His seasoning is perfect… and right out of the oven I couldn’t say no! I went the 3 days, so I decided to eat those delicious, roasty nuts. I haven’t touched the leftovers though, because I decided to go another 3 days (Friday through Sunday) without nuts or fruits. Depending on how I feel tomorrow, I may have some fruit for dessert. I may not.

Fruits are a significant source of sugar, which causes an insulin response, which causes fat storage. Nuts are calorically dense and if eating more than a small handful add up to a significant amount of carbohydrates too. If one of your main goals is to lose weight during Whole 30, I would suggest after you start feeling great (2^nd or 3^rd week) you should cut way back (or even better – cut out) nuts and fruits. They are great healthy food choices for weight maintenance, but can slow weight-loss progress. If you are doing Whole 30 for other reasons then go nuts! :-P

CrossFit PR and Leaderboard Triumph!

It’s Bob and my 1 year anniversary! We will not be celebrating by going out to dinner or indulging in a decadent dessert. I think Bob is going to grill some steaks (yum)! Maybe we will throw the rest of the zucchini from our CSA on the grill too. We decided last year that we would go to the Great American Beer Festival in Denver to celebrate our mutual love for beer and each other for our anniversary. We leave for Denver in 12 days! Very “paleo,” I know! ;-) What is WHOLE 30 approved? Bob gave me a paleo cookbook this morning (along with a dozen roses and a pumpkin beer to be consumed after Whole 30 is over). Already started reading, “Practical Paleo” by Diane Sanfilippo!

In other news, I made the leaderboard at CrossFit this week! That’s a first for me! And during my Whole 30 too…

On Wednesday we did the benchmark WOD, Nicole: AMRAP in 20 minutes of 400 meter run and max rep pull-ups (unbroken). Your score equals the total amount of pull-ups you complete over the course of the WOD. My score was 70 and I got the second highest score out of all the girls! I had never done Nicole. When I saw the WOD my goal was to get 100 pull-ups. After finishing the WOD I was thinking about how I wish I could run faster… I would have been able to get more pull-ups in. But needless to say, I am pretty happy with my score. I guess 100 is a good goal for the future. I really need to work on my running.

 On Thursday we had time to find our split jerk 1 rep max. Pull-ups and jerks are my two favorite (strongest) movements, so it was a good week for me… or should have been at least. For some reason I was having trouble with split jerks on Thursday. 125lbs has been my 1 rep max for months… maybe even 6 months. I even had just split jerked 125 the week before. I jumped to 115lbs too quickly and failed. I was pissed! It got into my head. I scaled the weight down a little bit, succeeded at 115, but failed when I bumped up the weight to 125. I hated those weights and I took my failure personally. I am a horrible person! I have to be; otherwise I wouldn’t have failed so completely. I left the gym without stretching with everyone in the noon class, because I couldn’t stand to be there anymore.

Well, Friday was a new day! I completed the WOD, which was: -5 rounds for time- 200 meter run, 5  squat cleans (135#/95#), 5 Shoulder-to-overhead (135#/95#). I scaled the weight down to 85lbs (hey it was fifth day WODing in a row) and completed the WOD in a little over 15 minutes. After stretching with all the ladies in the class, I decided to take some time and work on my back squat form with low weight. While working I noticed Coach Ian (owner of CrossFit Mission Gorge) getting all the high split jerk numbers to put up on the leaderboard. THAT killed me after my failure the day before. In between my back squat sets I peeked over at the list Ian was making. If I had performed like I normally would have the day before I totally would have made the leaderboard. I continued my squats, but couldn’t help feeling bummed out. Should I just suck it up, admit that yesterday was not my day, and accept that being on the leaderboard isn’t that important – that it doesn’t prove anything. I couldn’t let it go. I went up to Ian and told him that 125 has been my 1 rep max for split jerks for months and I asked if I get it today could I still get on the leaderboard. Ian said, “Yes, if you get it now before you leave.” Awesome! I knew despite my tired body after WODing and squatting I could get 125. I had just the week before and I had no choice, but to do it right then and there. After a few warm-up sets, I loaded the bar. 115 –easy. 120 – easy. I took a 2 minute rest. 125 – got it! Phew! I loaded 1lb baby plates on each side – I mean, I have to at least try for a PR! 127 – eeeeeeh, got it! So my new PR for split jerk is 127lbs and I got up on the leaderboard for that lift too! All in all, it was a good week. :-)