Newb with questions

[bullygirl979]

Hi all!

I normally post on H&F and TIP, but I'm thinking of doing Whole30. I was diagnosed with breast cancer last year and between treatment and the tamoxifen I have to take, I'm exhausted and I've gained 10-15 lbs. It sounds like people are having great results with this so I'm considering giving this a try. But, a few questions!

1) What do your breakfast/snacks look like? Lunch and dinner seem easy, but I'm trying to figure out what breakfast and snack would be. Besides eggs and fruit, I can't think of what to eat for breakfast.  And my snack is usually a grain with fruit or yogurt with granola. 

2) For those who are athletes (wambam and joenali, I'm looking at you), did you find this affected your endurance? I'm going on 3 hour long bike rides and I can't fathom how I would have enough energy to do this. 

Any other advice is welcomed, too! Thanks.

ETA: I should mention that I'm not a huge meat/fish eater either. 

[wambam]

1. Expand your definition of breakfast. Breakfast can be anything as long as it follows the W30 meal template: protein + fat + veggies + sometimes fruit. Snacks are just small meals, so they also follow these rules. whole30.com/downloads/whole30-meal-planning.pdf

2. Yes, initially. It gets better. Make sure you are eating plenty of fat throughout the day, and then W30-compliant carbs (potatoes, sweet potato, squash, etc) post-workout.

[wambam]

Oct 21, 2014 8:05:56 GMT -5 bullygirl979 said:

ETA: I should mention that I'm not a huge meat/fish eater either. 

You have two choices: you can do W30 as RX'd which will require eating meat, fish, or eggs at every meal OR you can try the vegetarian plan (http://whole30.com/downloads/whole30-meal-planning.pdf)

[bullygirl979]

Thanks for the links, wambam. I will check them out!

[wambam]

Oct 21, 2014 8:19:14 GMT -5 bullygirl979 said:

Thanks for the links, wambam. I will check them out!

Also, if you haven't read the actual program, here it is. For some reason, people seem to skip that part


whole30.com/whole30-program-rules/

[bullygirl979]

Oct 21, 2014 8:23:21 GMT -5 wambam said:

Oct 21, 2014 8:19:14 GMT -5 bullygirl979 said:

Thanks for the links, wambam. I will check them out!

Also, if you haven't read the actual program, here it is. For some reason, people seem to skip that part


whole30.com/whole30-program-rules/

I have read it. But it scares me. Ha!

[emilyinchile]

I had the same question #2, and wambam shared this:

"You may initially have a dip in performance depending on what you've been eating prior to W30. It is temporary, but may take some tweaking. A few things that will help mitigate this:

1. Eating enough. Follow the W30 meal template - 1-2 palms of protein, 1-2 thumbs of fat, 1-2 cups of vegetables, and sometimes fruit. Every meal. If you eat less than this, your dip will be a trench lol.

2. Eating plenty of starchy vegetables (sweet potato, potato, squashes, etc) throughout the day, but in particular, post-workout. Do not skimp. Do not restrict.

3. Not restricting fruit too much.

Read more: pandce.proboards.com/thread/378313/lot#ixzz3Gmr5iR3x"

I made these to have for easy post-workout breakfast (I work out in the morning), and they are DELICIOUS: www.anediblemosaic.com/?p=16540 I ate them with an apple yesterday and today because although the program discourages fruit as your post-workout carb, I'm only on Day 3, and it's my compromise between starchy and not really wanting potato for breakfast

[wambam]

Oct 21, 2014 8:24:16 GMT -5 bullygirl979 said:

Oct 21, 2014 8:23:21 GMT -5 wambam said:

Also, if you haven't read the actual program, here it is. For some reason, people seem to skip that part


whole30.com/whole30-program-rules/

I have read it. But it scares me. Ha!

Good

People say to me all the time "Oh yeah, I'm about to start a W30" and then I get to talking to them and they're like "WHAT?! I can't eat bread?!"

[wambam]

Oct 21, 2014 8:37:29 GMT -5 emilyinchile said:

I had the same question #2, and wambam shared this:

"You may initially have a dip in performance depending on what you've been eating prior to W30. It is temporary, but may take some tweaking. A few things that will help mitigate this:

1. Eating enough. Follow the W30 meal template - 1-2 palms of protein, 1-2 thumbs of fat, 1-2 cups of vegetables, and sometimes fruit. Every meal. If you eat less than this, your dip will be a trench lol.

2. Eating plenty of starchy vegetables (sweet potato, potato, squashes, etc) throughout the day, but in particular, post-workout. Do not skimp. Do not restrict.

3. Not restricting fruit too much.

Read more: pandce.proboards.com/thread/378313/lot#ixzz3Gmr5iR3x"

I made these to have for easy post-workout breakfast (I work out in the morning), and they are DELICIOUS: www.anediblemosaic.com/?p=16540 I ate them with an apple yesterday and today because although the program discourages fruit as your post-workout carb, I'm only on Day 3, and it's my compromise between starchy and not really wanting potato for breakfast

One thing I would clarify: emilyinchile primarily does short, intense workouts which are more glycotically demanding and that’s why I recommended for her to concentrate on postWO carbs and fruit. For steady state cardio like cycling, I would focus more on getting enough fat.

[emilyinchile]

Oct 21, 2014 8:40:18 GMT -5 wambam said:

One thing I would clarify: emilyinchile primarily does short, intense workouts which are more glycotically demanding and that’s why I recommended for her to concentrate on postWO carbs and fruit. For steady state cardio like cycling, I would focus more on getting enough fat.

Ahhh sorry. I got excited thinking I had something helpful to share - apparently not! At least the recipe is still relevant? Just take that from my post and then listen to wambam for everything else, haha.

[wambam]

Oct 21, 2014 8:43:29 GMT -5 emilyinchile said:

Oct 21, 2014 8:40:18 GMT -5 wambam said:

One thing I would clarify: emilyinchile primarily does short, intense workouts which are more glycotically demanding and that’s why I recommended for her to concentrate on postWO carbs and fruit. For steady state cardio like cycling, I would focus more on getting enough fat.

Ahhh sorry. I got excited thinking I had something helpful to share - apparently not! At least the recipe is still relevant? Just take that from my post and then listen to wambam for everything else, haha.

Oh no, it's still valid and useful The context is just a little different so I thought I'd clarify.

[bullygirl979]

Oct 21, 2014 8:38:15 GMT -5 wambam said:

Oct 21, 2014 8:24:16 GMT -5 bullygirl979 said:

I have read it. But it scares me. Ha!

Good

People say to me all the time "Oh yeah, I'm about to start a W30" and then I get to talking to them and they're like "WHAT?! I can't eat bread?!"

Lol. I admit, I'm crying a little bit about not eating dairy. But I keep reminding myself that it is only for 21, errm, I mean 30 days

[bullygirl979]

Okay, wambam, stupid question. I was reading the links you posted and it says that you can have coconut milk. Does this also mean you can have unsweetened almond milk as well?

Sorry, I know this is dumb. I just associate the word "milk" with "dairy".

[wambam]

Oct 21, 2014 9:23:44 GMT -5 bullygirl979 said:

Okay, wambam, stupid question. I was reading the links you posted and it says that you can have coconut milk. Does this also mean you can have unsweetened almond milk as well?

Sorry, I know this is dumb. I just associate the word "milk" with "dairy".

Not dumb.

Almond milk, as long as it does not contain any non-compliant ingredients, is fine.

[wambam]

Oct 21, 2014 9:15:22 GMT -5 bullygirl979 said:

Oct 21, 2014 8:38:15 GMT -5 wambam said:

Good

People say to me all the time "Oh yeah, I'm about to start a W30" and then I get to talking to them and they're like "WHAT?! I can't eat bread?!"

Lol. I admit, I'm crying a little bit about not eating dairy. But I keep reminding myself that it is only for 21, errm, I mean 30 days

It's only 30 days. And you may find that you have no problems whatsoever with dairy and you may choose to eat it on the regular after your W30. But you'll never know that until you remove it for a time and see what happens.

[bullygirl979]

Oct 21, 2014 9:27:29 GMT -5 wambam said:

Oct 21, 2014 9:15:22 GMT -5 bullygirl979 said:

Lol. I admit, I'm crying a little bit about not eating dairy. But I keep reminding myself that it is only for 21, errm, I mean 30 days

It's only 30 days. And you may find that you have no problems whatsoever with dairy and you may choose to eat it on the regular after your W30. But you'll never know that until you remove it for a time and see what happens.

I do have to say, I love that they put the disclaimer that this isn't hard. It really isn't and it IS just 30 days long. 

Soo...here are the ingredients for the almond milk. Safe, yes?

Almondmilk (Filtered Water, Almonds), Sea Salt, Locust Bean Gum, Sunflower Lecithin, Gellan Gum, Natural Flavor. Vitamins & Minerals: Calcium Carbonate, Vitamin E Acetate, Zinc Gluconate, Vitamin A Palmitate, Riboflavin (B2), Vitamin B12, Vitamin D2.

[wambam]

Oct 21, 2014 9:32:29 GMT -5 bullygirl979 said:

Oct 21, 2014 9:27:29 GMT -5 wambam said:

It's only 30 days. And you may find that you have no problems whatsoever with dairy and you may choose to eat it on the regular after your W30. But you'll never know that until you remove it for a time and see what happens.

I do have to say, I love that they put the disclaimer that this isn't hard. It really isn't and it IS just 30 days long. 

Soo...here are the ingredients for the almond milk. Safe, yes?

Almondmilk (Filtered Water, Almonds), Sea Salt, Locust Bean Gum, Sunflower Lecithin, Gellan Gum, Natural Flavor. Vitamins & Minerals: Calcium Carbonate, Vitamin E Acetate, Zinc Gluconate, Vitamin A Palmitate, Riboflavin (B2), Vitamin B12, Vitamin D2.

Yes.

The big ingredient to avoid in almond milk and coconut milk is carrageenan.

[anonymous]

I don't have snacks when doing whole 30.  My breakfast and lunch are generally leftovers from the previous nights dinner.  I could do eggs but it's hard for me to plan 2 veggies in the morning to have with eggs so leftovers are just easier for me.  I eat breakfast at work.

[ilovebed]

I often eat eggs scrambled with leftovers like pulled pork or grilled chicken or chili. Or I'll eat half an avocado with two eggs with some hot sauce.

When I'm sick of eggs I'm surprisingly filled by "monkey salad" which is sliced banana, cashews and unsweetened coconut flakes. It's really satisfying and very filling.

I am a big shaker and have not felt the need to snack at all during this plan. My tank is plenty full from the three meals that I eat. Really the only snack I have is fruit in the evenings if I have a sweet tooth.

[emilyj]

1. Breakfast - I rotate between egg whites, and the monkey salad that ilovebed posted (except I usually add almond butter to mine).

1a. Snacks? I used to do 5-6 small meals a day. Since starting Whole30, I do 3 meals a day, and I'm usually completely satisfied with that. If I do snack, I have an apple with almond butter. I have a couple Whole30 compliant Lara Bars in my purse, just in case I get stuck, but so far I haven't wanted/needed to touch them.

2. I'm in my 'off season' of triathlon training, so my workouts are scaled way back. However, I have been doing a lot of yoga, and I've been running. I have actually felt better on my runs than I have in a LONG time. I was leery of trying to do a Whole30 while in a peak training phase, but right now? I have had zero hits to my energy or my workouts.


ETA: I'm a pescatarian.  I'm actually following the Whole30 for vegetarians for the most part, though I do eat fish several times a week for dinner.  I guess that kind of bastardizes the vegetarian part, but I feel like I'm still seeing the benefits of Whole30, so I'm going with it. 

[bullygirl979]

All right. Y'all have convinced me to try this. I'll be joining you on Monday morning

[wambam]

Oct 22, 2014 8:13:02 GMT -5 bullygirl979 said:

All right. Y'all have convinced me to try this. I'll be joining you on Monday morning

That's great! Use this weekend to do some prep work. 


hollywouldifshecould.net/2012/09/10-tips-to-make-your-whole-30-a-success/