Whole30 – Day 20

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Breakfast (9 am): 2 cups of coffee

Lunch (1:00 pm): romaine lettuce salad with tuna, tomatoes, 1 yam, olives, sesame seeds, and onions – dressed with olive oil and rice vinegar; celery with 1 tbsp. of almond butter and a tbsp. of coconut flakes; 1 orange

Snack (3 pm): 2 dates and 10 filberts

Dinner (7 pm): tuna steaks and a massive pile of steamed kale with olives; coconut milk with almonds, 3 dates, coconut flakes and sesame seeds

Hydration: water

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

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

Activity: none – day off!!!!

Reflections: today I could barely get out of bed without wincing. My legs were dead – not sore, or just achy, but just plain dead. I did I bit of stretching right before going for coffee. Still, I walked funny all day, screaming every time I had to sit down or stand up. Had I not planned for an epic Sunday workout, I would have left time do its thing, but I needed to feel somewhat fresh for tomorrow’s 2+ hours endurance workout. I remembered I had a bag of epsom salts in the closet, so I soaked in the tub with the salts for 16 minutes.

Sleep: good.

OVERALL: the end of the Whole30 is just 10 days away. The diet has been going very well, but I will need a serious break from all of the exercise volume soon.

Whole30 – Day 19

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Breakfast (8:30 am):  1 can of tuna, 1 yam, celery, 1 cup of blackberries and 2 small plums

Lunch (13:30 pm): salmon with steamed green beans, baby carrots, celery, 1/4 avocado and 1 tbsp of almond butter with coconut flakes; 8 small plums and 10 almonds

Afternoon snack (4:00 pm): 4 small plums

Dinner (5:30 pm): veggie fritatta with 1/2 yam and 1/3 avocado; 1/2 orange

Evening snack (7:30 pm): pumpkin seeds and 1 apple

Hydration: water, lots of decaf

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

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

Activity: 14 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, 1/2 cup of blackberries

Reflections: by the way that my quads feel, it is clear that today is Friday. I woke up sore with a bad case of the DOMS (delayed onset muscle soreness). I had to roll out my legs before leaving for NorCal, or my quads would cramp on the commute. The rolling helped, since I felt good during the workout. We did deadlifts, which is my favorite lift, and I got up to 3X5 with 115 lbs. I dream of the day when I can get to 200 lbs., for that will be the day that I will be able to deadlift S. Putting the dreams aside, the workout was so rough that I am starting to feel the soreness coming on, and it is not even noon! I forgot about the soreness for a second when I went to the break-room and realized that someone had left a case of free (!) bananas. I think I grabbed 50 of them and I am already planning on freezing most of them and making banana “pancakes” with the rest.

Sleep: 8 hours

OVERALL: another great day! Fridays are always happy days, because, 1) it is Friday – the last day of the workweek; 2) I have my am NorCal class; 3) tomorrow is Saturday, my rest day. This Friday is extra special, because the Crossfit games are on, and one of our coaches will be working her ass off to make it to the podium. I am looking forward to watching the live-stream.

Whole30 – Day 18

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Breakfast (7 am): 3 scrambled eggs with mixed vegetables (cooked in coconut oil);  1 cup of blackberries 1 tbsp. almond butter with sprinkled coconut flakes. 2 cup of coffee (1/2 caf.)

Lunch (11 am): sardines, sweet potatoes, celery and dijon mustard over a huge bed of steamed kale, 10 almonds, baby carrots

Afternoon snack (2:30 pm): 15 almonds

Dinner (5:30 pm): salad with romaine lettuce, red cabbage, carrots, onions, olives, peppers, sunflower seeds and salmon; 1 cup of blackberries

Hydration: water, sleepy time 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: 5 mile commute; am Spinning class; 15 min of foam-rolling

Pre-workout meal am: 1.5 cups of coffee (1/2 caf.)

Reflections: yesterday and today I was able to treat myself to some yummy blackberries that S picked for me yesterday. I used to think that berries were tasty, but lacked the sugary goodness of, say, a banana. Well, not anymore. Those berries tasted sweet as candy! My taste-buds are healing, I guess. On a different note, my legs were quite sore after yesterday’s work (split squats), so, again, I took in easy in Spinning class and followed it up with a painful foam-rolling session at home. Unsurprisingly, regular foam rolling helps a lot with recovery, but I find the process of rolling my muscles out, albeit simple, cumbersome. It may be that I just need to establish the habit – i.e., force myself to foam roll at least 3 times a week and hope than in a month the habit sticks…Or I may have to start a Roll30 and foam roll 30 days straight!

Sleep: good (7.5 hours)

OVERALL: the soreness is accumulating; dreaming of Saturday (rest day)

Whole30 – Day 17

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

Lunch (12 pm): salmon with steamed spinach, baby carrots and 1/4 avocado

Afternoon snack (2 pm): 15 almonds

Dinner (5:30 pm): spinach and romaine salad with eggs, carrots, cabbage, onions, peppers, sunflower seeds, olives and avocado; 1 cup of freshly picked blackberries (so sweets!)

Hydration: water, sleepy time tea

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

Supplements pm: Maxi-Hair, vitamin D, maca, 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, 2 dates

Reflections: taking it easy for the last 2 days has paid off. I felt strong during my am class and during my commute. I am no longer worried about Sunday’s workout; we will survive it just fine (with the help of some unsweetened coconut water and yams, of course!). Also, I feel as if I am still losing weight inches steadily. I don’t own a scale, but the clothes are fitting better and I am getting more muscle definition – and that is all that matters. Some people who do a Whole30 report improved skin appearance. Sadly, I have not been blessed with magically clear skin after 2 weeks into the program. Users in the Whole30 forum suggest cutting out nuts, but that would make my life miserable. I like nuts and I rely on them for energy every day. I think part of the problem is that I am always sweating, as I bike-commute, run, teach spinning, etc… All of that sweat, combined with my oily skin and the daily coat of sunscreen probably causes my clogged pores. In the end, I don’t care. If being active means that I have to have pimples and blackheads, so be it. I would not trade my lifestyle even for the most perfect and flawless porcelain skin.

Sleep: great! Although I had an awful nightmare, I got 8.5 hours of good sleep and woke up before the alarm went off.

OVERALL: I am regaining my energy after a hard weekend of training.

Whole30 – Day 16

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Breakfast (7 am): 3 scrambled eggs with mixed vegetables, leeks, basil and tomatoes – cooked in coconut oil; celery with 1 tbsp. almond butter with sprinkled coconut flakes. 1 cup of coffee (1/2 caf.)

Lunch (noon): sardines, sweet potatoes, celery and dijon mustard over a bed of steamed kale, 1/4 avocado, baby carrots

Afternoon snack (2 pm): 15 almonds

Dinner (5:30 pm): curried veggies fritatta with creamy coconut kale (kale sautéed with garlic, 2 chopped dates, curry powder, coconut flakes, coconut aminos and 1/2 can of coconut milk)

Hydration: water, sleepy time 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: 5 mile commute; am Spinning class; 15 min of foam-rolling

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

Reflections: another rough day for the legs! I had to take it easy in my am Spinning class and followed it up with a 15 min. session with my Rumble Roller and The Grid. This upcoming Sunday I have planned an epic workout – 90 min. run and 75 min. Spinning class. With this in mind, I have 1) been worrying about my recovery before the epic workout and, 2) wondering how I will hold up after said workout. I don’t think I am carbohydrate depleted, for I eat tons of sweet potatoes and fruit. Still, how will my body react to a 3-hour workout? Am I tapping into my fat storage efficiently, or will I bonk? I have never bonked, and it is not something I want to experience anytime soon.

Sleep: decent (7.5 hours) – I wanted to keep sleeping a bit more when the alarm went off at 4:20 am. Even though I was tired, I had a hard time falling asleep in a hot bedroom.

OVERALL: after being on Whole30 for over 2 weeks, I feel as if this is the way that I have always eaten and this is the way that I will always eat. A few nights ago I was chatting with S about commitment to exercise vs. commitment to eating plans. We both acknowledged that the exercise part is easy – the more grueling the training plan, the better! I can commit to a 6-month training plan with no problem, but, at the same time, we both struggle with staying on track with a nutrition plan. Don’t get me wrong; it is not as if we go for a 90 min. run and follow that with a deep-fried doughnut burger. Instead, we go for a 90 min. run and then eat 6 pears each and a massive bowl of rice and lentils and then some oatmeal with butter…Too much of a good stuff is still TOO MUCH. So, this is the first time that I am training hard and fueling really well (or, to put it better, to the best of my knowledge). So, if I can commit to 24-week training plan, why not commit to a 24-week eating plan? Doing just a Whole30, instead of a Whole60 or Whole90, does not seem long enough to really see the impact of consistently good nutrition…You would not quit your marathon training plan at 30 days, why quit your nutrition plan after a month?

Whole30 – Day 15 (the half-way point)

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Breakfast (7 am): 3 scrambled eggs with 1 large zucchini and 1 small yam, cooked in coconut oil; 3 cups of coffee (1/2 caf.)

Lunch (noon): tuna, steamed kale, 2 celery stalks, 4 radishes, baby carrots, handful of almonds

Snack (3:30 pm): handful of almonds

Dinner (7:00 pm): spinach and romaine salad with salmon, avocado, carrots, peppers, onions, olives and sunflower seeds

Hydration: water, sleepy time 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, turmeric, and Natural Calm

Activity: am 30 min. yoga DVD, 5 mile commute; pm Spinning class

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

Pre-workout meal pm: 2 dates

Reflections: today was a hard day; my legs were dead from the long run and the temperature here reached 105F, I believe. I had good energy when I woke up, but felt a bit tight around the hamstrings during yoga. I felt good until I had to ride my bike home at 4 pm…By the time I walked into my house I had a pounding headache, which was probably due to the extreme heat. I thought that maybe my blood sugar was low, so I had two dates, but it was not it. I decided to take a cold shower, and I instantly felt better. Spinning class was a rude awakening to how beat up my legs were from yesterday’s workout. I made up my mind then that I would cruise my way through my Spinning classes this week and take it as a “recovery week.”

Sleep: great! Slept a good 8 hours and woke up refreshed.

OVERALL: had it not been for the soreness and the heat, it would have been a fine day. Though I am feeling, overall, really good, there is no amount of nutritious food that will neutralize the damage done due to hard training. I have been teaching a lot of two-a-day classes in the last month. In short, I am due for a more serious recovery week soon. I donate blood on the 28th of July, so I will take the whole weekend to recover.

Whole30 – Day 14

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Brunch (10:30 am): 4 scrambled eggs with mixed vegetables, kale and smoked salmon (topped with home-made basil and tomato salsa); 1/2 banana with 1 tbsp. almond butter; 1 apple, handful of almond, 3 dates, coconut flakes, sesame seed and cinnamon soaked in coconut milk

Dinner (6 pm): massive spinach and romaine salad with chili BBQed shrimp, avocados cabbage, mango, bell pepper, olives, sunflower seeds, and carrots; 1.5 apples, 2 dates, 8 filberts and a spoonful of coconut for dessert

Hydration: water, 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: 100 min. run

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

Reflections: today we planned to do a 90 min. run, but our friend R, who is training for a 50-miler, unintentionally pushed us into a 100 min. run (20 minutes longer than the last run). The last 20 min. were hard, but I had enough energy in the tank to finish. I decided to up the carb and fat content of my breakfast. Although the Whole30 recommendations are to have mostly protein as PWO meal, I will burp any high-protein meal for 24 hours if I work out within 2 hours of eating it. Besides, these recommendations do not take into considerations the needs of endurance athletes. The extra fat kept me comfortable during the long run; I hate having a growling stomach when I run. Still, it was the idea of a post-workout meal that carried me through the last few miles.

Sleep: meh…I went to be tired and woke up at 3:30 am…tossed and turned until 5 am – my wake-up time

OVERALL: 2 weeks in and feeling good!

Whole30 – Day 13

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Breakfast (6 am): 3 scrambled eggs cooked in coconut oil with kale and 1 small tomato; 1 banana with a tbsp. of almond butter; 2 large cups of coffee (only one had caffeine)

Lunch (11 am): romaine lettuce salad with sardines, carrots, 1 yam, olives, pumpkin seeds and dijon mustard

Snack (2 pm): 1 golden delicious apple, 10 filberts and a spoonful of coconut flakes

Dinner (5 pm): spinach salad with salmon, pumpkin and sunflower seeds, carrots, onions and avocado; bowl of green beans with anchovies; celery with a tbsp. of almond butter, 2 dates

Hydration: water, sleepy time tea

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

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

Activity: none – day off!!!!

Reflections: last Saturday I had the banana pancakes for b-fast, which proved to be a bad idea, since I was hungry a few hours later. The scrambled eggs worked much better today; I lasted a full 5 hours before my next meal. I wasn’t very hungry today, since I did not do much besides clean the house. My legs did not get much of a rest since I was on my feet most of the day; my calves ached deep inside throughout the afternoon.

Sleep: good. Went to bed at 7 pm and woke up at 5:30 am

OVERALL: enjoyed giving my body a rest; I hope I am ready for tomorrow’s 90 min. run

Whole30 – Day 12

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Breakfast (8:30 am):  1 banana, 1 can of tuna with hot sauce, 1 yam, celery sticks and 1 small cup of coffee

Lunch (1 pm): salmon with steamed kale, baby carrots and 1 tbsp. of almond butter with coconut flakes

Afternoon snack (3 pm): 12 almonds

Dinner (5:30 pm): veggie fritatta with yams and 1/2 avocado; 1/2 can of coconut milk blended with 1/2 banana1, 1 date, coconut flakes and a dash of cinnamon for dessert

Hydration: water, sleepy time tea,

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

Supplements pm: Maxi-Hair, vitamin D, maca, 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, 1 fig and 1 date

Reflections: today was a very hard day  – I had low energy and I was hungry! This was the last day of the week before my recovery day, so the low energy was expected. After dinner I was still hungry, so I whipped up a “smoothie” with lite coconut milk (the only kind available at TJ’s) and the coconut fat definitely hit the spot. I was surprised to find that the date and the banana were enough to sweeten the mixture. It is clear that artificial sweeteners had altered my taste buds. After dinner, both S and I were truly exhausted, so we crashed out by 7 pm.

Sleep: woke up before the alarm went off; 8 hours

OVERALL: hard day, but I am almost to the half-way mark! Since I plan on continuing for at least an extra month, I decided to “treat” myself to a Whole30 compliant meal on the 31st day. I am thinking of making raw vegan lasagna…

Whole30 – Day 11

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Breakfast (7 am): 3 scrambled eggs with mixed vegetables, cooked in coconut oil; 1 banana with 1 tbsp. almond butter with sprinkled coconut flakes. 1 cup of coffee (1/2 caf.)

Lunch (noon): sardines, sweet potatoes, celery and dijon mustard over a bed of steamed kale, 1/4 avocado, baby carrots

Afternoon snack (2 pm): 20 almonds

Dinner (5:30 pm): spinach and romaine salad with peppers, carrots, avocado, olives, sunflower seeds, onions, and salmon – dressed with coconut aminos, rice vinegar, hot sauce and nutritional yeast; 2 peaches, 1 date, 1 fig, 1 spoonful of coconut flakes and 6 filberts (for dessert)

Hydration: water, sleepy time tea, electro-mix

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

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

Activity: 5 mile commute; am Spinning class

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

Reflections: after a relaxing 7/4, I was ready to teach my Spinning class this morning. With the 4th of July falling on a Wednesday, it seems as if everyone around me has turned the holiday into a “holiweek” – taking the whole week off and leaving me all alone to teach my class to an empty room. I was wearing my cycling shoes, so there was little else I could do but ride. So I rode. After warming up for 30 minutes, I was able to really push for the last 30 minutes of the workout. Teaching class often prevents me from really focusing on my own performance, so it was nice to get in the zone and ride hard with no rest periods. After looking down to my HRM and seeing that I was cruising at 170 bpm, I realized that it was probably time to do a LT test and update my numbers. All of this fitness talk has nothing to do with the Whole30 experiment, but it was the highlight of the day – and this way of eating has become so effortless and satisfying, that I don’t even think about it that much anymore.

Sleep: went to bed early and slept close to 9 hours. I put the sleep mask and the ear plugs, and it helped me stay asleep longer with fewer interruptions. I was soundly asleep when the alarm went off at 4:20 am; S had to shake me get up and turn the alarm off.

OVERALL: I felt hungry and “snacky” today, but that may be due to the very hard Spinning session in the morning. I was disappointed to find out that my beloved Electro-mix, which does not taste sweet at all, has a small amount of maltodextrin and stevia. This is a shame, for most electrolyte replacement drinks have nasty extras like aspartame or a bunch of sugar, or they are very expensive. So, I am putting my Electro-mix consumption on hold and sticking to water for the rest of the experiment.