I am blogging about some of my experiences from the whole30 January 2017 so that I can look back at these posts and see what did and did not work for my body. These are some things that everyone can go through and experiment with their body to see what hurts and what makes their bodies feel good.
This is about my fifth time doing the whole30 but this time I really started to feel it was my most successful whole30 and also since I have gotten older I am starting to really understand what works and what does not work for my body. Things change and my body might react differently in different years.
I am on day 23 of the whole30 January 2017 (contact me if you want to learn more about the whole30 or need support going through the whole30). This has been one of my most successful whole30's and I am so proud of myself. I really was not sure how I was going to make it through this after the holidays but I am going into week four, feel amazing and basically don't want it to end. Therefore my reintroduction phase will be long and slow.
A quick overview from the past few weeks:
The first two weeks of this program were THE WORST. I am not trying to scare you away from the program because I think everyone should do this program and I think it is so beneficial, but getting there might be tough. For me, the first two weeks I had multiple mental breakdowns, hunger cravings, I wanted to Kill All Things and eat everything! Well these are the side effects during these times. Melissa Hartwig outlines in her book The Whole30 of every side effect and on which day. And to say the least, these were almost exactly how I was feeling. If you read about them you will basically see what I was going through for the first two weeks. It was tough but it has been sooooo worth it. I was very very lethargic and tired the first couple of weeks but that was because my body was detoxing and trying to run on healthy fuel and run off of more fats. I did not go through the holidays lightly and I ate what we all want to eat throughout the holidays. I was sooo addicted to sugar and did not want to stop eating it. I loved it and I ate it every chance I got. Going from eating sugar all the time to not eating sugar was a transition for me but I am not proud to say I have tamed my sugar dragon (sugar dragon is a term they use in whole30 when you feel like you cannot control your sugar intake). I feel so accomplished being able to not think and rely on sugary foods.
Going into week three and four I have regained my energy, and feel more energetic and more productive. Although the first two weeks I may have had breakdowns and struggles and cravings, I am not having breakdowns (as much), and if I do, I am learning to cope with my stress in other ways because I do tend to turn to food for comfort. It has been a relief not having to rely on food as comfort and finding other things to keep my mind off of eating and sobbing in sugar. It feels good to have control of what I eat, instead of having food control me.
Around week three we went out to eat and I had gotten a burger (with portabella mushroom buns and no sauces). The place we went to has good ground beef from a local farmer. There was also bacon and jalapenos on the burger and I got it with sweet potato fries. As some people may say, this is not whole30, and I thought about it too, this may not be whole30 but I also have a past of binge eating, bulimia, food restriction, and negative food habits so going into the whole30 I am not restricting foods that are compliant at restaurants for example. The food was delicious and I felt amazing about what I had ordered. And so did the wait staff and chef. They have never made this burger but they had said they were all "jealous" and wanted to try the creation. Following that night and the next day, I had an upset stomach. Was it the ground beef? Was it the bacon? Was it the sweet potato fries? Was it the cooking oil? Was it a combination of all? The best part about eating these foods and noticing my stomach was not having it, is knowing I am listening to my body and hearing what it is telling me. I continued to eat whole30 foods and my stomach had gone back to normal within a few days. I then had home cooked ground beef about two days later (I haven't had much ground beef this round of the whole30), it surprised me because my stomach started to get a little bloated from my lunch with ground beef and I don't know why but this was the second time after having a meal with ground beef that my stomach did not feel good. I am not sure if it is from the ground beef or not but this is something I am going to note so that I can take it out of my diet and reintroduce it again with foods I know that do not upset my stomach.
As for ghee, this is a whole30 compliant food and it is delicious. I am lactose intolerant but ghee should have minimum traces of lactose and usually does not affect those who are lactose intolerant. During the first three weeks of the program I just had not bought ghee although I wanted to but never came across it and I just went without it because I had olive oil, coconut oil and avocado oil at hand to use. Well I bought ghee and used it last night with dinner on EVERYTHING because I was so excited I finally had it. Well lets just say I am not tolerant to the ghee that I bought because my stomach was NOT having it. Unfortunately now I know I cannot eat ghee. This is a learning process for myself with learning what foods I can and cannot eat and I am loving this process <3.
What REALLY happens when you’re hungry?
If you're like me, you like to know how everything LITERALLY happens. I get geeked out by science that I LIKE to learn, nutrition, exercise, and neuroscience (brain science) are my FAV. Thankfully for my boyfriend, he teaches me things I would have never known about because of his Nutrition Major and Exercise Physiology Minor. I am so grateful to learn from my babe!
Did you know that HUNGER is a physiological response to a need for food.
APPETITE is a desire to eat.
Let me break it down for you.
To understand appetite there are three things you need to understand:
Neuropeptide Y (NPY) is found in the hypothalamus and stimulates food intake. It's like the "dinner bell" telling your body it's time to eat. This lowers your BMR (metabolism). This lowers the number of calories burned at rest. It does this because you are not adequately feeding your body enough food (fuel). When you aren't feeding your body the right amount of food, it slows down because it is trying to conserve energy. Listen to your body's signals to know when to eat, how much to eat and when to stop eating.
Leptin is produced in adipose cells (fat cells), and tells the hypothalamus to inhibit (stop) production of NPY (above). Therefore decreases appetite. Leptin tells your body "shhhh" when it comes to food, like slow down and stop. The more fat cells you have the more leptin your body produces since they produce in fat cells. This tells your body to slow down with the food. Your body will naturally tell you when to decrease your appetite.
Ghrelin is released in the stomach when it's relatively empty. This is the "growl". When your hungry! It stimulates the hypothalamus to increase appetite. When obese people lose weight, ghrelin levels go up, fighting to get the person back up to their original weight.
The bad news is that a chronically high-fat, high calories diet may modify our genes. This leads to leptin resistance. Our “shhhhhhhhh” hormone is resistant, meaning that it doesn’t make enough of this and it changed our genes. We are able to eat more without having our bodies tell us when to stop. Chronic overeating can lead to changes in our natural genes and natural weight.
“Settling Point” is where our naturally bodies set back to. If we are listening to our bodies and feeding it the right amount it is asking for, it will go to a natural state at which weight we were intended to be at. The body will eventually “re-set” itself.
The good news is that with modest dietary changes and regular exercise, the body can eventually settle at a new lower weight. But not everyone since it varies from person to person! It’s not known how long this process takes. Weight rebound usually happens within 1-5 years. Continually listening to your body with regular nutritious food and exercise can lead your body to a natural “healthy” state.
Now this is always still an ongoing research but I thought this was REALLY helpful for anyone's journey to a healthier lifestyle. <3
Just recently I decided to jump back into a paleo lifestyle again. Years ago I was on and off eating paleo religiously and felt amazing. I had missed that amazing feeling and wanted my good feelings back. I decided to jump in head first and start a Whole 30.
You can read more about the Whole 30 here, but basically it is a lot like the paleo diet but strict and focused on whole foods and not creating paleo desserts because it takes you away from what they are trying to get you back to and that is real, whole foods. It excludes grains, dairy and soy. There are a few other guidelines to follow, just head over to their website if you ever want to try it.
For me this was a great way to get my health back on track, my natural energy back on track, and to well shred some unwanted pounds-because yes this naturally happens on the whole30.
For the first few days to a week it was good and my mentality was restricting those foods that I could not have. Now this felt great during the time but then came towards the end---day 14.
My family was in town, there was chips and homemade salsa on the table, I was hungry and BAM, just like that it was OVER. I caved. I ate so many chips and salsa the next few days I almost got sick of it. ALMOST.
Now, where am I going with this?
I failed, I gave up, I cheated.
It is NOT the end of the world. I am human, and NO, sometimes I cannot just do something for 30 days because it makes me go crazy and felt like a lifetime. Props to those of you who can go through something for a few weeks and not give in to anything. I unfortunately am not one of those people.
It has taken me a long time to sit down and write this blog post.
I did not want ANYONE to know that I can't even follow a few simply guidelines for 30 days. Because I can't. For me, it's not attainable.
It has been a few weeks since I have came back to my senses after falling out of the whole 30. I have been doing a lot of personal development on WHY this is OKAY.
I have been reading the book Intuitive Eating and learning a lot about myself.
It's okay to give in a little here and there. It is okay to have a cookie once in a while, or some damn chips and salsa for Christs sake. All these years I have been on a continuous cycle of binging/restricing/binging/restricting. I am most definitely a yo-yo dieter.
I will try a diet, finish it and splurge! Or splurge the night before I START a diet. Does this sound familiar? If this sounds like you please read on.
Intuitive Eating is really all about listening to your body and eating more mindful. Eat when your hungry, stop when your full. Simple as that. Well there is a lot more to it that we don't always understand. I am on Chapter 2 of Intuitive Eating and I already understand the things that these doctors are talking about. I am not a profession by any means but I really think this idea is something huge.
No more obsessing.
No more dieting.
No more binging.
It sounds too good to be true.
And for right now where I am at in my life, it might be. I need to understand the principles behind the way of eating before I can actually take this on. Everyday I try to think about my hunger and fullness cues. NOW that is the first step. RECOGNIZING.
Recognize your habits. Don't judge them. Don't try to stop yourself.
Just recognize. Later down the line, in a few days, months, years (yes years) you may be able to grasp this idea of listening to your body.
We all get so caught up in what is the newest FAD diet, nutrition supplement, or whatever!
But don't listen to them. Listen to your BODY. Do whats right for YOU.
Did that chocolate cake make you feel like shit?
Well then maybe next time you want a piece of chocolate cake you will say no thank you because it DID NOT MAKE YOUR BODY FEEL GOOD.
Now I am not saying don't ever eat chocolate cake again, but what I am saying is to listen to your body. If something doesn't settle well with you, then maybe you won't want to put it in your body and make yourself feel like shit.
Eat real foods, get REAL energy. LIVE your life. Listen to your body. Respect your body. Please do this for your own good self and treat your body with RESPECT DAMMIT.
I know it's easier said than done, trust me I do. This has been my vicious cycle of eating. I have been treating my body like crap on and off for years. Putting too much food in my stomach that it rejects it. Feeling so horrible for hours on end that I am crying on my bed because my stomach hurts so bad.
But now I am starting to get it. I need to listen to my body and understand what it is telling me. I never really truly understood that term until the past few weeks.
Something is clicking in my brain and I understand it.
Now I want to help you understand it too.
Fuel your body and mind and good things will come.
firstname.lastname@example.org---> I am an open book and have gone through a few things in my life. I want to help you with whatever you are going through because I CARE.
Do you ever get that feeling during the day, after a workout, or after something that you love to do where you feel on top of the world? That happiness where no one can burst your bubble. That unstoppable feeling of joy.
Now this doesn't happen everyday but I feel like I was in such an amazing state of mind yesterday where I could conquer the world and no one could stop me.
Now to add, yesterday morning I had some bulletproof coffee, I taught a high intensity fitness class and I went shopping and hung-out with my mom. This might possibly have nothing to do with it, or some of it might have everything to do with it.
Euphoria is a psychological affect, and it is used to define emotion and an intense state of transcendent happiness combined with an overwhelming sense of contentment. Also defined as, a feeling or state of intense excitement and happiness. These two definitions are basically the same but they give a better sense of the meaning.
It may have come from my morning coffee, my morning workout, the feel of joy I got from teaching people fitness, but whatever it was it made me feel amazing.
Some people might feel this euphoria feeling after a workout, gardening, cooking, playing with family, sex, or even drugs. Now this feeling does happen when people do bad things but it is also something that happens when people do good things. It is important for those to find a euphoric high in a healthy manner with their passion and life but nothing that will hurt them or the people around them.
We tend to get that euphoric feeling because of endorphin's. Endorphin's are released during exercise. Endorphin's interact with the receptors in your brain that reduce the perception of pain.
That is why when you are on a long run or during an intense exercise you get that extra feeling to push a little bit harder or keep going because you cannot feel your legs. It's basically a naturally produce pain killer in your body. Endorphin's are traced back to when the primal humans used to chase their food so that they could eat. Endorphin's were released so that they could go farther so they could catch their food for survival. Talk about savage.
Exercise is great for depression and anxiety as well. These are just some of the benefits of exercise as we all may know that it does amazing things for us. We are primal being that are meant to move our body and eat good foods. If we treat our body with respect and self care, everything else tends to fall in place.
Treat your body with respect and it will respect you. <3
Important sites read during writing this article:
I am a dedicated individual when it comes to health and fitness. I love the outdoors and being active.