Whole30 – Day 30 Fail

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Breakfast (7 am): 4 scrambled eggs with mixed vegetables (cooked in coconut oil); 1 apple with 1 tbsp. of almond butter; 2 cup of coffee (1/2 caf.)

Lunch (10:30 am): sardines, sweet potatoes, peppers, olives, onions and mustard over a bed of romaine lettuce; 1/2 cup of bananas with a handful of nuts and coconut flakes

Afternoon snack (3:30 pm): tuna with kale and baby carrots, 1 grapefruit and 10 almonds

Dinner (5:30 pm): salad with romaine lettuce, cabbage, mango, onions, olives, peppers, sunflower seeds and salmon; too much fruit, nuts, trail mix and coconut milk for “dessert”

Hydration: water, sleepy-time tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, turmeric, maca, ashwaghanda, and DHA

Supplements pm: vitamin D, melatonin, maca, ashwaghanda, and unsweetened, generic Natural Calm

Activity: 5 mile commute; am Spinning class; 10 min. foam rolling

Pre-workout meal am: 1 cup of coffee (1/2 caf.), BCAA

Reflections: nothing like getting bad news on your last day of your Whole30 to send you into a post-dinner binge. I received the news in the afternoon, which unleashed feelings of emptiness, worthlessness and embarrassment. I felt even more empty and hollow after having dinner, and proceed to eat my weight in nuts, dried fruit, frozen fruit and trail-mix, feeling ashamed and even more worthless as I was doing it. Nothing has swayed me from my goal of completing the Whole30, except for this piece of bad job-related news. I waited for S to go to the garden to begin my “feast,” hoping to fill my emptiness with food, but wanting to do it alone. Having an audience would have multiplied my feeling of shame. Although all of the foods were Whole30 approve, my binge defeated the purpose of the Whole30. I did not use food to nourish me, but to mask pain. I debated whether I should write about this, since I am far from proud of what I did: I had 29.75 perfect days, and I messed up in my last meal! While I am still feeling wounded from yesterdays event, keeping this a secret would make this episode the opposite of a learning experience. So, I know my biggest triggers now, and I won’t let this happen again in the next 30 days. Moving forward from this point requires self-compassion. I am human, and I make stupid, self-sabotaging decision when I am in pain, like eating too much trail-mix. I wish I had made a better choice, but dwelling on it, at this point, seems, well, pointless…

Sleep: good (8 hours)

OVERALL: still committed to a second Whole30.

Whole30 – Day 29

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Breakfast (7:00 am): 1 can of tuna, 1/2 yam, 1/2 grapefruit, baby carrots and 1 tbsp. of almond butter; 1 cup of coffee

Lunch (11 am): sardines with celery, mustard and 1/2 yam, steamed kale, baby carrots and 1/2 grapefruit; 10 almonds

Afternoon snack (2:30 pm): 10 almonds

Dinner (5:30 pm): veggie fritatta with 1/2 avocado and 1/2 yam; 1 grapefruit

Hydration: water, sleepy-time tea, iced tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, turmeric, maca, ashwaghanda, and DHA

Supplements pm: vitamin D, maca, melatonin, ashwaghanda, and (generic, plain, unsweetened) Natural Calm

Activity: 5 mile commute; am elements class at NorCal; pm Spinning class

Pre-workout meal am: 2 cups of coffee (1/2 caf.)

Pre-workout meal pm: 10 filberts, 2 dates and 1 scoop of coconut flakes; handful of baby carrots

Reflections: today I decided to borrow the truck, instead of bike commuting to NorCal – a wise choice, since I will be doing double workouts today. I felt so refreshed in class: no nags on my back, no soreness on my quads… And, after the workout, I did not feel like I wanted to take a nap (another sign that I am well-rested). Tomorrow is the last day of my first Whole30, and I’m looking forward to reaching that milestone, but I will continue this way of eating for (at least) another 30 days. I will have a re-cap post later, but I think my success in this process was in part due to the fact that the Whole30 has made things “simple.” I know what I can and cannot eat, and I eat a variation of the same dishes every single week. Our shopping trips and quick an easy, especially since we have a shopping list on Excel that we reuse each week.

Sleep: 8 hours

OVERALL: Excited. I just want to tell everyone: “hey! tomorrow is my last day of my Whole30!!!”

Whole30 – Day 28

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Breakfast (9 am): 3 cups of coffee (2 caf., 1 decaf); tuna, celery and 1 apple with 1 tbsp. of almond butter

Lunch (12:30 pm): veggie fritatta garnished with home-made basil, avocado and sunflower seed pesto; 10 small plums

Snack (4:00 PM): a few handfuls of freshly picked blackberries

Dinner (6 pm): romaine lettuce salad with Cajun-lime BBQed shrimp, kale, red cabbage, pineapple, olives, peppers, avocado, carrots, sunflower seeds and onions; 1 red grapefruit and 5 small plums

Hydration: water, iced tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, maca, ashwaghanda, and DHA

Supplements pm: vitamin D, melatonin, maca, ashwaghanda, and (generic, unsweetened) Natural Calm

Activity: none – day off!!!!

Reflections: I was worried about feeling sluggish on my second day off, but I woke up with some soreness on my upper body – a sign that I still entitled to 2 days off in a row. Much like Saturday, S and I drank coffee all morning. We rented a movie and headed to the canyon, where we got to pick blackberries. Towards the end of the day I started to get excited about having a hard day ahead of me on Monday (am Elements and pm Spinning), which is another sign that the recovery weekend worked its magic.

Sleep: good; 8-9 hours

OVERALL: I finally feel both physically and physiologically rested; maybe I should schedule one of these weekends every 4-6 weeks…

Whole30 – Day 27

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Breakfast (9 am): 2 cups of coffee

Lunch (12:30 pm): romaine lettuce salad with sardines, tomatoes, 1 yam, pumpkin seeds, and onions – dressed with sesame oil, mustard and apple cider vinegar; 1 apple with 1 tbsp. of almond butter

Dinner (7 pm): tuna steaks and a massive romaine, pepper, avocado, pineapple, onion, carrot and pumpkin seed salad. Peach & banana “ice cream” (frozen fruit and coconut milk); 6 plums

Hydration: water, iced tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, maca, ashwaghanda, and DHA

Supplements pm: vitamin D, melatonin, maca, ashwaghanda, and (generic, unsweetened) Natural Calm

Activity: none – day off!!!!

Reflections: while exercise is great, and an indisputable passion of mine, it was great to enjoy many of the other wonderful things life has to offer. S and I spent the morning at the coffee shop and then headed to a friend’s house for some iced tea and good conversation. The lack of physical activity zapped my appetite – more than anything, I was not looking for snacks 2 hours after having a meal. I spent most of the afternoon blanching peaches, and I even had time to meet a friend at a local bar. Alcohol is not a temptation for me, so I happily sipped on my lemon iced tea while my friend guzzled his Long Island Iced Teas – to each his/her own…

Sleep: good.

OVERALL: looking forward to a second day of rest

Whole30 – Day 26

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Breakfast (8:30 am): 1 can of tuna, 1 small yam, celery with 1 tbsp. of almond butter and 1 small cup of coffee

Lunch (12 pm): tuna with lots of steamed kale; 2 small oranges and 1 plum; 1 small cup of coffee

Afternoon snack (3:30 pm): handful of raw almonds

Dinner (5:30 pm): veggie fritatta and 1 cup of banana “ice cream” (frozen bananas blended with coconut milk)

Evening snack (9 pm): handful of pumpkin seeds, 1 apple, 1 pear, 3 small peaches and a handful of tiny nectarines

Hydration: water, decaf

Supplements am: calcium d-glucarate, DIM, oil of oregano, turmeric, Maxi-Hair, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, maca, melatonin, ashwaghanda, and (generic, plain, unsweetened) Natural Calm

Activity: 22 mile commute; am elements class at NorCal

Pre-workout meal am: 2 cups of coffee (1/2 caf.), BCAA, 10 filberts, handful of dates

Reflections: taking a day of rest paid off! I woke up with zero soreness and I was actually excited to get out the door and ride the 6 miles to NorCal. I felt strong throughout the workout, and, for a change, my quads felt fresh enough to increase my back-squat weight. Feeling so good made me think, for a second, “well, maybe I can skip the recovery weekend and do a long run…” But I nipped the thought in the bug right away: no epic workouts this weekend!

Sleep: great! 8 hours

OVERALL: recovery DOES work!

Whole30 – Day 25

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Breakfast (7 am): 4 scrambled eggs with mixed vegetables (cooked in coconut oil) over a bed of romaine lettuce; 2 cup of coffee (1/2 caf.)

Lunch (11 am): sardines, sweet potatoes, dijon mustard, onions and olives over a bed of spinach; 1 apple with 1 tbsp. of almond butter

Afternoon snack (2:30 pm): 6 filberts, 2 dates, 1 can of tuna, 1 hard-boiled egg, 1/4 avocado and romaine lettuce; 1/2 cup frozen bananas

Dinner (5:30 pm): salad with romaine lettuce, spinach, avocado, onions, olives, peppers, sunflower seeds and tuna; 1 cup of frozen bananas

Hydration: water, 1/2 gallon of mint iced tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, Maxi-Hair, turmeric, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, melatonin, maca, ashwaghanda, and unsweetened, generic Natural Calm

Activity: am Spinning class; 10 min of foam-rolling

Pre-workout meal am: 1 cup of coffee (1/2 caf.), BCAA

Reflections: after feeling exhausted throughout the week, I decided to take a personal day and stay home all day. Even thought I worked out in the morning, and I took care of some chores around the house, it was a true day of recovery for the body AND the mind. While my office job is not physically demanding, sitting in a windowless office all day can drain you of your energy. So, after getting my teeth cleaned, I run some errands, set up camp on the couch, and watched three decent movies (“Friends with Kids,” “Jeff Who Lives at Home,” and “50/50″). Besides the entertainment, I got to eat salad 4 times today – a treat, since salad is my favorite type of dish. I thought that by taking it easy I would not have an appetite, but I had no problem eating all day (and my afternoon snack was more of an “afternoon meal”).

Sleep: good (8.5 hours)

OVERALL: feeling relaxed and ready to tackle Friday!

Whole30 – Day 24

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Breakfast (8:30 am):  1 can of tuna, 1 small yam, celery, 1 tiny peach and 1 small orange

Lunch (12 pm): tuna with 1/4 avocado, steamed spinach and celery; a handful of nuts

Afternoon snack (2:30 pm): handful of almonds and filberts

Dinner (5:30 pm): veggie fritatta with lots of kale and 1/3 avocado; 1 cup of frozen bananas, 2 dates, handful of filberts and a scoop of coconut flakes

Hydration: water, decaf

Supplements am: calcium d-glucarate, DIM, oil of oregano, turmeric, Maxi-Hair, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, maca, melatonin, ashwaghanda, and (generic, plain, unsweetened) Natural Calm

Activity: 12 mile commute; am elements class at NorCal

Pre-workout meal am: 2 cups of coffee (1/2 caf.), BCAA, 10 filberts, 1 spoonful of coconut flakes, 3 dates

Reflections: yesterday I had to keep my eyelids open with toothpicks all day, so I vowed to go home, cook dinner and get in bed right away. After some magnesium and melatonin, I was ready for bed by 7 pm. I slept almost all the way through the night, until Mr. Funkalicious woke me up with his usual midnight yowls (it is very hard to live with an aging 16 year-old cat). Upon waking up, I noticed that my legs were looser and that most of the soreness had subsided. The morning commute was bit hard (no soreness, but the legs were tired) and I wisely took it easy at Norcal. I scaled down my deadlift weight and opted for rowing instead of running. On the nutrition front, things are business as usual. There is a lot of tuna on the menu this week, for our budget did not have room for salmon. Also, I am skipping my usual 1 tbsp. of almond butter/day, since I polished off the rest of the jar last weekend. I do miss my nut butter, but my wallet is happy. While buying good food is a worthwhile investment, the Whole30 has been tough on the wallet. Farm-fresh eggs and fish are a lot more expensive than oats and quinoa…

Sleep: great! 8.5-9.5 hours

OVERALL: tired and ready for the weekend – only 2 more workouts to go!

Whole30 – Day 23

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Breakfast (7 am): 4 scrambled eggs with mixed vegetables and tomatoes (cooked in coconut oil); 1 cup of frozen bananas; 2 cup of coffee (1/2 caf.)

Lunch (11 am): sardines, sweet potatoes, celery and dijon mustard over 2 cups of green beans, celery sticks and 1 small orange.

Afternoon snack (1:30 pm): 2oz. of jerky and a handful of nuts

Dinner (5:30 pm): salad with romaine lettuce, spinach, onions, olives, peppers, sunflower seeds and tuna; 1 cup of frozen bananas

Hydration: water

Supplements am: calcium d-glucarate, DIM, oil of oregano, Maxi-Hair, turmeric, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, melatonin, maca, ashwaghanda, and unsweetened, generic Natural Calm

Activity: 5 mile commute; am Spinning class; 10 min of foam-rolling

Pre-workout meal am: 1 cup of coffee (1/2 caf.), BCAA

Reflections: feeling tired 2 days in a row is a sure sign that things are going downhill. I have suffered from over-training, which has sidelined me before for 6 months, so I made the decision to make this weekend and rest weekend and to take it easy in my Spinning classes. The Whole30 will be over in a week and my only disappointment is that I pushed too hard exercise-wise for the last month.  I have some big plans coming up: climbing Mt. Shasta and running a half-marathon in August, so I need to let my body heal before it is too late.

Sleep: good (7.5 hours)

OVERALL: my body spoke and I listened. I am looking forward to a weekend of watching Spartacus on the couch.

Whole30 – Day 22

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Breakfast (7:30 am): romaine salad with tuna, onions and 1/4 avocado; 3 cups of coffee

Lunch (1:30 pm): 1 orange and a handful of almonds

Dinner (6:30 pm): veggie fritatta and 1/3 of avocado

Hydration: water

Supplements am: calcium d-glucarate, DIM, oil of oregano, Maxi-Hair, turmeric, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, melatonin, maca, ashwaghanda, and unsweetened, generic Natural Calm

Activity: 5 mile commute; pm Spinning class

Pre-workout meal: 1 shot of espresso; 10 filberts, 2 dates and a spoonful of coconut flakes; BCAAs

Reflections: after yesterday’s workout, I was worried about the state of my legs today. Luckily, we went to the river for a few hours on Sunday afternoon and I got to soak my legs in the freezing cold water until they turn red. The result? A more normal gait and minimal quad soreness. On the other hand, I felt the effects of last night’s almond butter cum bananas extravaganza as soon as I woke up. I am generally eager to have breakfast, but not today. I forced myself to have something, in order to take my morning supplements. I did not regain my appetite until the afternoon and I battled feeling tired all day. I think my body needs a rest day ASAP!

Sleep: good (8.5 hours)

OVERALL: the energy that I used to have 2 weeks ago is gone…I need a rest (how many times do I need to type the word “rest” before I actually get some rest?)

Whole30 – Day 21

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Brunch (12 pm): fritatta with mixed vegetables and smoked salmon, 1 1/2 banana, bowl of banana “ice cream” (frozen bananas blended with coconut milk) topped with cinnamon, almond butter, coconut flakes and sesame seeds

Dinner (6 pm): massive spinach and romaine salad with curry BBQed shrimp, avocados, bell pepper, olives, sunflower seeds, and carrots; massive bowl of frozen bananas with filberts, dates, coconut flakes, almonds and too much almond butter!

Hydration: water, coconut water (during Spinning class), iced-tea

Supplements am: calcium d-glucarate, DIM, oil of oregano, Maxi-Hair, turmeric, maca, ashwaghanda, and DHA

Supplements pm: Maxi-Hair, vitamin D, melatonin, maca, ashwaghanda, and generic (unsweetened) Natural Calm

Activity: 75 min. run; 75 min Spinning class

Pre-workout meal: 2 cups of coffee (1/2 caf.); 2 small bananas, 10 filberts, 3 dates and a spoonful of coconut flakes with coconut milk and a dash of cinnamon

Reflections: the big lesson of the day is the following: don’t expect to eat your normal amount of food on days when you workout close to 3 hours. After the workout, I did not feel too hungry at all, but by dinner-time I was ready to eat my weight in food. We made the typical Sunday-night salad, and, of course, I was hungry after finishing it. This led to both of us devouring a top of frozen bananas and (me) cleaning out the last few spoonfuls of almond butter from the jar. So, next time I will plan a more generous dinner to avoid eating bananas like hungry chimp.

Sleep: ok – almost 8 hours, though it would have been nice to get a couple more hours before the big workout

OVERALL: 1 week and 2 days to go!

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