English Breakfast Salad

Welcome to the Coastal Chiropractic Whole30© Food Diary

Beef Ribs

Thoughts on the first week

One week down, find out how we got on

Shredded Chicken and Veg

Planning Ahead

As week 2 draws to a close the previous weekend of cooking preparation has proven invaluable

Pork Mince Curry

Improvements all round

English Breakfast

Is it over...

We are coming to a close of the 30 days, what have our results been like and where do we go from here?

Introduction

The cover of ‘It starts with food’ (D & M Hartwig, 2012) says ‘Discover Whole30 and change your life in unexpected ways’ and I admit I had my doubts. However, after trying it for 30 days we decided we wanted to share our experiences in the hope that others might give it a try.  At Coastal Chiropractic we are passionate about improving health, not just fixing your aches and pains. What initially started out as a personal diary has turned into something that we are happy to share with our patients and other visitors to our website.

 

What is the Whole30©?

The Whole30© was introduced to Coastal Chiropractic by our friends over at Healthy for Life Chiropractic.  Just before Christmas, Neil from Healthy for Life asked if I would join them in a ‘Whole30’ in the New Year.  I have to admit I was vague in my reply, fully expecting it to be the latest ‘starve yourself after Christmas diet’ (sorry Neil) but after admitting I had never heard of it, I agreed to check it out and let him know.  I searched the web, got the book (It Starts with Food published by Victory Belt Publishing) and started reading.  My initial reaction was wrong, so wrong.


Whole30 LogoThe Whole30© is the brainchild of Dallas and Melissa Hartwig at Whole9 and is a 30 day plan to eating your way to a healthy lifestyle.  Their incredibly simple theory is that ‘The food you eat either makes you more or less healthy’. Every food choice we make can therefore increase or decrease our health so by eating nutrient-dense, unprocessed food we can all improve our health. The participant’s stories throughout the book are testament to the wide-reaching effects the Whole30 has on improving health by eliminating or improving diabetes, high blood pressure, arthritis, eczema, depression, obesity, allergies, IBS, hypothyroidism and a dozen other serious conditions.  Their excellent book also gives loads more information, especially about why we find it so difficult to turn down those unhealthy but yummy foods (‘a biscuit with your cup of tea?’, ‘take-away for dinner?’) and the effects that eating those foods in the long term have on our health.

 

How it works

VegetablesThe Whole30 is based on a paleo diet meaning you eat unprocessed, real food of the highest quality you can afford.  Simply put, you eat animals and plants; ideally grass-fed, organic, animal protein with masses of vegetables, some fruit and fat from animal sources. Many people describe it by all the things you can’t have but the idea is not to deprive you; it’s to provide a diet rich in the nutrients we have evolved to need to keep us healthy.  Evolution is a slow process and even though food is now found everywhere in the western world, we are still biologically designed to utilise the nutrients found in the ‘real food’ diets eaten by our hunter-gatherer predecessors.

 

Modern diets include many heavily processed foods which are far from those consumed by our ancestors. We have not just modernised our way of eating, but also what we eat and when we eat it.  Food is everywhere; processed and packaged to be long lasting, often high in energy but low in nutritional value.  The Hartwig’s book explains how this has led to many of us having an unhealthy relationship with food and how modern diets are thought to be major causes of many of the modern diseases such as diabetes, cardiovascular disease and cancers.

 

GrainsIf you are considering a Whole30, you may look at the list of foods that are ruled out and panic. Don’t. All have been excluded for good reason and there are some amazing meals you can prepare when you put your mind to it; just have a look at our pictures of some of the meals we have cooked, eaten and loved. Every photo on this blog is of real food we prepared whilst being completely Whole30 compliant.

 

This blog is the story of our Whole30 experience and we hope you like it.

 

Why we decided to get involved

I had thyroid trouble a couple of years ago and it resulted in surgery to remove half of it.  While the half that remains is functioning normally, I was rather worryingly warned to ‘watch out for it packing-in in the future’ by my consultant. Apparently ‘when’, not ‘if’ it does, I’ll need thyroxine replacement meds which the more I read about the more I want to avoid. Blood tests at this time revealed I also had a very high level of systemic inflammation going on, although at the time it was thought due to the thyroid problem.  I had never had any symptoms and still don’t, but have been trying albeit unsuccessfully to identify the cause and eliminate it since then. Inflammation is our bodies natural response to injury, infection or irritants and heals damaged tissue, but ‘systemic (meaning throughout the whole body) inflammation’ is not a healthy response. It meant my body was reacting to something and sending my inflammatory response mechanism into overload, not a healthy state for anyone, especially in the long term.

 

Chronic systemic inflammation has been shown to lead to autoimmune diseases, food intolerances and even obesity. Further blood tests over the coming 24 months didn’t identify any medical cause, but it wasn’t improving either. As I still had no symptoms, it was put down to ‘one of those things’ and I was discharged from any further care.  I had researched this in the past but it was only when I started reading the Hartwig’s ‘It starts with food’, a number of things I had thought previously unrelated suddenly seemed linked.  Allergies, eczema, food intolerances (dairy), constant battles with my weight, terrible temperature regulation and now this high systemic inflammation for at least the last two and a half years were all intrinsically linked, but all had the potential to improve by a drastic change in my diet. I’d be irresponsible not to give it a go.  After all, it’s only 30 days and we’ve got a few days to go until we start (or so I thought).

I have always tried to stay fit and healthy by keeping active and eating relatively healthily - I cycle to work every day (roughly 30miles a week) and have been training consistently in Wing Chun Kung Fu for the last 10 years. About 2 years ago a friend introduced me to the INSANITY® workout, a 60-Day total-body conditioning program; it explained how important the balance of exercise and diet was to achieve good results. I read the meal plans decided my diet was close enough to them already and then got on with the workouts holding the opinion that “if you exercise enough you can pretty much get away with eating whatever you want” and that’s what I have always stuck with up to now as I didn’t have the incentive to change.


Forward to the present day, during the 2012 Christmas holidays I have sat on the sofa played games and watched a lot of TV, still worked out every couple of days but have put on about 2kg (mainly in chocolate biscuits). Over the New Year Sara (The Chiropractor) mentioned that she was looking into doing a Whole30, she explained what it was and tentatively asked if I would like to participate. I thought this would be a good opportunity to combine healthy diet and exercise together (plus when two people live in the same flat with one kitchen cooking every meal separately just isn’t efficient) so I said yes – then I read the Whole30 shopping list and was no longer so sure of my decision.


You see the Whole30 shopping list lures you in with the protein section, lots of meat, poultry, eggs and seafood, excellent I thought this will be easy. It then lists recommended vegetables fruit and fats, not as interesting as the protein section but still workable. I then enquired as to the whereabouts of the list with the cheese, bread, couscous, potatoes and pasta on it as they make up about 60% of my diet. I was told there wasn’t one as they were contraband items, at this point my enthusiasm for the Whole30 waned somewhat but I still agreed to take part.


After all its only 30 days, how bad could it be?

 

A little about our existing diets

We are both omnivores, eating a varied diet of meat, fish, eggs (the designer), vegetables, fruit, dairy (the designer), pasta, potatoes, brown rice, whole grains, homemade organic wholemeal or granary bread and the occasional white tiger loaf smothered in butter and Bovril.  We enjoy the occasional takeaway (usually an Indian curry once a month) but usually eat home cooked meals using real ingredients every day. We don’t eat margarine, crisps or ready meals but often have shop bought biscuits, chocolate and homemade cake in the cupboard and ice cream in the freezer.  Neither of us really drink, maybe a glass of red wine once or twice a month or one of our special hot toddies with Laphroig and manuka honey a few times a year.  Our main drinks of the day are water (at least 2 litres per day), 1-2 cups of Twinings green & black blended tea and a black coffee (both served black with no sugar).

 

We both used to and continue to supplement our diets each day with: 2g of EPA and DHA Omega 3’s (we use Nordic Oil which we stock in the clinic), 5000 international units (iu) of vitamin D3. Sara also takes 1g of slow release Whole30 compliant vitamin C each day.

 

Snacks between meals – Rich is so active and has such a fast metabolism he finds he needs to have regular snacks between meals. These consist of a daily apple, banana and boiled eggs or other protein. He works out at least five times a week so also has protein before and after workouts as per the Whole30 guidelines. Sara finds she needs snacks only once or twice a week, usually between getting home from work and having dinner as on some nights we don’t eat until quite late. These are normally protein based; maybe some chicken or half a homemade meatball.  We both eat clementine’s a few times a week. 

 

A few additional homemade rules

We have had to introduce a couple of additional rules to make Whole30 workable for us. Rich has a nut allergy, one of those ‘stab me in the leg (he insists it's not the heart like in Pulp Fiction) with an epipen and call an ambulance’ allergies so nuts are out. We can have coconut milk but not coconut oil so we are cooking in ghee and goose fat. I don’t like eggs so they are out for me. Lastly, we would love to have grass-fed organic meat every day but our budget just won’t allow it. We buy the best quality meat we can afford which is sometimes organic, sometimes not, but always Whole30 compliant.

 

Food Diary Banner

A week by week breakdown of the meals we prepared and personal accounts of how we thought it went. Every photo is of real food we prepared whilst being Whole30 compliant.

Breakfast
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
  • Monday
  • Tuesday

Breakfast

Sara Chicken salad
Rich Chicken with mixed peppers and spring onion

Lunch

Sara Red Thai pork curry, spinach salad with raw pepper and carrot sticks
Rich Tinned tuna & boiled egg salad

Dinner

Sara Roast chicken, roast parsnips, sweet potato and vegetables
Rich Roast chicken, roast parsnips, sweet potato and vegetables

Breakfast

Sara Salmon with sweet potato and vegetable patty with chilli & ginger
Rich Salmon with sweet potato and vegetable patty with chilli & ginger

Lunch

Sara Red Thai pork curry, spinach salad with raw pepper and carrot sticks
Rich Chicken & mixed peppers with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Red Thai pork curry with sweet potato chips
Rich Red Thai pork curry with sweet potato chips

Breakfast

Sara Chicken Salad
Rich Red Thai pork curry with vegetable patty with chilli & ginger

Lunch

Sara Red Thai pork curry, spinach salad with raw pepper and carrot sticks
Rich Chicken & mixed pepper with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Scallops with bacon to start, followed by chicken and prawn stir-fry
Rich Scallops with bacon to start, followed by chicken and prawn stir-fry

Breakfast

Sara Hot smoked salmon salad
Rich Hot smoked salmon & scrambled eggs

Lunch

Sara Hot smoked salmon stir-fry
Rich Hot smoked salmon stir-fry

Dinner

Sara

Steak casserole with root vegetables and home-made stock and sweet potato & swede chips

Rich Steak casserole with root vegetables and home-made stock and sweet potato & swede chips

Breakfast

Sara Bacon & sausage salad
Rich Bacon, sausage, tomatoes & egg with salad

Lunch

Sara Chicken stir-fry
Rich Chicken stir-fry

Dinner

Sara Beef ribs with vegetables and sweet potato & swede chips
Rich Beef ribs with vegetables and sweet potato & swede chips

Breakfast

Sara Sausage and salad
Rich Sausage & steak ribs with salad

Lunch

Sara Red Thai pork curry, spinach salad with raw pepper and carrot sticks
Rich Chicken & mixed pepper with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Chicken casserole with steamed vegetables
Rich Chicken casserole with steamed vegetables

Breakfast

Sara Sausage and salad
Rich Omelette with tomato

Lunch

Sara Chicken and stir fried vegetables with samphire
Rich Chicken salad with avocado

Dinner

Sara Shepherds pie with sweet potato and swede mash and broccoli
Rich Shepherds pie with sweet potato and swede mash and broccoli

Sara

Picnic BasketGiven we no longer would we be grabbing a piece of toast and running out the door, our designer decided we should have a test run before the real event which ended up being on our first day back to work in the New Year.  It sounded like a good idea. I had done loads of shopping and we were prepared. Well we thought we were prepared. I award us an eight out of ten for effort on that first morning, but a four for achievement would generous. It went well in the sense of us sticking to the allowed foods but it took us and hour and a half to eat breakfast and make lunch, for me most of that was trying to eat a chicken salad for breakfast.  I’ve never enjoyed eating breakfast early and always struggled on weekdays; often taking it to work and eating it much later. Breakfast would normally be something toasted with butter (brown bread, crumpets, English muffins etc.) or occasionally muesli & yoghurt as I was worried about my calcium intake, although probably unnecessarily given the amount of water I drink. Dairy has never agreed with me and made my eczema worse so I’ve avoided most of it, except for butter and ice cream.  I’m not saying butter and ice cream didn’t make my eczema bad, it did, but I loved it so suffered the consequences!


We are both organised people but I can only describe that first morning as chaos. Not enough leak-proof containers, not enough time and definitely not enough space in our (quite large) kitchen for all the peeling and chopping and shoving into pots. I’m used to taking lunch to work so it wasn’t too bad for me but it was all new for the designer. I knew I would be bored with salad quickly and it was freezing in January so I had prepared a red Thai curry the day before. I packed some of that and a big green salad, carrot sticks, red peppers and a clementine. The biggest problem for me was forcing myself to sit and eat a ‘non-breakfast’ meal at 07:30am.  It wasn’t that it didn’t taste good; it just felt odd eating it for breakfast.  The rest of the day went fine and I surprised myself by not craving sugar or carbs all day.  Promising but after all, this was just a test run day.  Well, it was until the designer came home and said apart from the disastrous morning it had gone OK and he was happy to join in on the 30 days but we should start now. Right now, with today being day one. I had a mild panic about this given the house was still full of yummy Christmas fare but forced myself to agree, knowing that he was only joining in to make it easier for me. We traipsed around the house collecting up all the non-compliant post-Christmas food and put it away in our steamer trunk in the hall.

 
We improved our efforts throughout the week and although I didn’t notice any great changes I was amazed that it hadn’t turned out to be anywhere near as difficult as I had convinced myself it would be. On the downside, we have always cooked proper food using real ingredients, but I don’t think I have ever spent more time in the kitchen than I did that week.  Apart from going to work, shopping for more food and sleeping (which I’ve always done well at 8-9hrs a night), all I did was peel, chop, dice, slice, grate…. So much so that a penalty was introduced on day three that if one of us strayed from Whole30, they would have to do an entire weeks cooking.  I have lovely patients to see and the designer has just started a new job, so taking a week off to do the cooking was not on the cards and turned out to be a great incentive.

The first week made me realise we needed to do more of everything.

  • Plan more, cook more, shop more and eat more.

Highs of week:

  • I cooked a swede and made delicious crunchy oven baked chips in goose fat. Wet, lumpy school swede put me off about 35 years ago and hadn’t touched it since.
  • I also cooked a pheasant for the first time. Thank you Gordon Ramsey I tweaked it a little to fit Whole30 and had baked sweet potato chips and vegetables with it and it was lovely.

Lows of week:           

  • I found it really difficult to eat a palm sized meat portion per meal and breakfast seemed weird.
  • It turns out I know nothing about buying meat from a butcher and the one I tried this week didn’t seem happy for me to ask. I won’t mention their name but they know who they are.

Hours sleep per night:

  • My usual of eight hours as a minimum but nine if I can get it!

Temptations:

  • None (honestly)

 

Rich

UmbrellaComing Soon

  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
  • Monday
  • Tuesday

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb & mint & pork and apple burger with salad & crispy bacon & boiled egg

Lunch

Sara Salmon salad & sweet potato and vegetable patty with chilli & ginger
Rich Chicken salad & avocado

Dinner

Sara Braised pheasant & root vegetables with sweet potato chips and broccoli
Rich Braised pheasant & root vegetables with sweet potato chips and broccoli

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb & mint & pork and apple burger with salad & crispy bacon & boiled egg

Lunch

Sara Chicken salad with raw pepper and carrot sticks
Rich Chicken & mixed pepper with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Shepherds pie with sweet potato, parsnip and swede mash
Rich Shepherds pie with sweet potato, parsnip and swede mash

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb & mint & pork and apple burger with salad & crispy bacon & boiled egg

Lunch

Sara Red Thai pork curry, spinach salad with raw pepper and carrot sticks
Rich Chicken salad & avocado

Dinner

Sara Casseroled chicken thighs with sweet potato chips with broccoli
Rich Casseroled chicken thighs with sweet potato chips with broccoli

Breakfast

Sara Bacon & sausage salad
Rich Bacon, sausage, tomatoes & egg with salad

Lunch

Sara Steamed Salmon & salad
Rich Tinned tuna with stir-fry vegetables

Dinner

Sara

Beef ribs with chilli, ginger, spring onion and garlic served with salad and sweet potato chips

Rich Beef ribs with chilli, ginger, spring onion and garlic served with salad and sweet potato chips

Breakfast

Sara Bacon & sausage salad
Rich Bacon, sausage, tomatoes & egg with salad

Lunch

Sara Beef ribs with salad
Rich Beef ribs with salad

Dinner

Sara Roast chicken with roast parsnip, sweet potatoes and vegetables
Rich Roast chicken with roast parsnip, sweet potatoes and vegetables

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb & mint & pork and apple burger with salad & crispy bacon & boiled egg

Lunch

Sara Green Thai curry with salad
Rich Chicken & mixed pepper with avocado and sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Shepherds pie with sweet potato and swede mash and vegetables
Rich Shepherds pie with sweet potato and swede mash and vegetables

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb & mint & pork and apple burger with salad & crispy bacon & boiled egg

Lunch

Sara Chicken and stir fried vegetables with samphire
Rich Chicken & mixed pepper with avocado and sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Steak casserole, sweet potato and swede chips and vegetables
Rich Steak casserole, sweet potato and swede chips and vegetables

Sara

Picnic BasketWe went into week two with a cunning plan; a meal plan.  We decided to go shopping on Friday and a cook a massive load of food at the weekend to see us through the week. We cooked minced beef for shepherd’s pie, roasted chickens, made pork Thai curry, burgers, vegetable patties, baked sweet potatoes, boiled eggs, fried bacon and steamed salmon.
We were quite proud of ourselves until Wednesday when the fridges (we have two and they were both full) were suddenly empty and we’d run out of food again. How could it be?  The sheer volume of food you get through on Whole30 is staggering.  I’m shopping two to three times a week now and each time I fill a trolley full of fresh vegetables and meat thinking that will last us a week. But no, within a few days we’ve run out of something. Food hardly ever went to waste in our house, but now it’s barely in the fridge before being eaten.


Breakfast has improved this week.  It doesn’t seem quite so weird to be eating salad or stir fry. I keep telling myself it’s just another meal that happens to be first thing in the morning.  I’m finding it a little easier to eat the required amount of protein per meal although I have to watch myself or I automatically reduce it and get a warning from the protein police (the designer). Telling myself that this is what fills you up and stops me wanting to snack between meals helps.

 

We were really missing gravy’s and sauces with meals and finding some meals quite dry so I made my first ever batch of beef stock. It simmered in the stock pot for 24 hours and was amazing tasting, although once it cooled, the designer had to divide it into little pots for the freezer. As far as I’m concerned, food shouldn’t wibble.

Highs of week:

  • Realising that this is really do-able. The book (which I dip into every day) says the first two weeks are the hardest and they have not been too bad at all.
  • Buying bones (it appears Whole30 gets you doing new things all the time) and making my first batch of beef stock.

Lows of week:           

  • Day 10 when I felt dead on my feet all afternoon and could barely walk home as my legs felt like dead weights. I went to bed straight after and early dinner and slept for 12 hours! Day 11 was back to normal.
  • Embarrassingly, I managed to insult the butcher again by politely asking if there was sugar in his sausages.  Note to self: If this is going to work, we need a slightly more understanding butcher. A happy, smiley one, in a stripy apron.

Hours sleep per night:

  • It seems I now need nine hours sleep per night, ten if possible! With all the cooking, shopping and finding some time to work there are just not enough hours in the day.

Temptations:

  • One 20 minute desperate and totally irrational ‘need’ for a hot chocolate after walking home in the freezing rain. It was quite funny looking back, but at the time I couldn’t focus on anything other than how to make a W30 friendly hot chocolate. I eventually got a grip, reminding myself of the penalty and the moment passed. Weird.

 

Rich

UmbrellaComing Soon

Breakfast
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
  • Monday
  • Tuesday

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Green Thai curry & salad
Rich Chicken & mixed pepper with avocado and sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Shepherds pie with sweet potato and swede mash and vegetables
Rich Shepherds pie with sweet potato and swede mash and vegetables

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Salmon and scrambled eggs

Lunch

Sara Green Thai curry & salad
Rich Chicken & mixed pepper with avocado and sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Beef meatballs with chilli, ginger and lime, sweet potato fries and broccoli
Rich Beef meatballs with chilli, ginger and lime, sweet potato fries and broccoli

Breakfast

Sara Pork and apple burger with salad & crispy bacon
Rich Chicken and mixed peppers

Lunch

Sara Hot smoked salmon and salad
Rich Green Thai curry & salad

Dinner

Sara Chicken & leek pie (without the pie topping), vegetables and sweet potato & swede chips
Rich Chicken & leek pie (without the pie topping), vegetables and sweet potato & swede chips

Breakfast

Sara Bacon, sausage, fried sweet potatoes and salad
Rich Bacon, sausage, tomatoes fried sweet potatoes & egg with salad

Lunch

Sara Chicken & leek pie (without the pie topping) and vegetables
Rich Chicken & leek pie (without the pie topping) and vegetables

Dinner

Sara

Scallops with bacon to start, followed by prawn stir-fry

Rich Scallops with bacon to start, followed by prawn stir-fry

Breakfast

Sara Bacon, sausage, fried sweet potatoes and salad
Rich Bacon, sausage, tomatoes fried sweet potatoes & egg with salad

Lunch

Sara Hot smoked salmon & salad
Rich Hot smoked salmon & salad

Dinner

Sara Steak ribs with salad and sweet potato & swede chips
Rich Steak ribs with salad and sweet potato & swede chips

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Red Thai Pork curry, spinach salad with raw pepper and carrot sticks
Rich Red Thai pork curry & salad

Dinner

Sara Shepherds pie with sweet potato, parsnip and swede mash
Rich Shepherds pie with sweet potato, parsnip and swede mash

Breakfast

Sara Half a lamb & mint & half a pork and apple burger with salad & crispy bacon
Rich Sausages, egg and bacon

Lunch

Sara Red Thai pork curry & salad
Rich Red Thai pork curry & salad

Dinner

Sara Steak casserole with root vegetables and home-made stock and sweet potato & swede chips
Rich Steak casserole with root vegetables and home-made stock and sweet potato & swede chips

Sara

Picnic BasketWe have settled into a pattern now, and it’s becoming second nature. Not quite a well-oiled machine but we’re getting there. Our meal plan worked so well last week we are using it again this week with only a few tweaks.  I managed to get the food shopping down to just twice this week but still find it hard to believe that each massive trolley full of fresh vegetables is only going to last a few days. Many of the paleo websites warn you about the vast amounts of food you eat but it still surprises me. It’s a good job we have two fridges.
I had a training course this week and it was the first time I’d had to eat away from home cooked foods.  I have to admit I was worried I would stray (remember the penalty of a week’s cooking?) so in the end I decided to take food with me and skip the group lunch.

 

I didn’t think was possible but I definitely sleep better and I think more importantly for me and everyone else, I wake better.  I’ve always been terrible in the mornings (yes, grumpy) and it takes ages for me to wake up and function. Now I just feel happier to be awake somehow. You could argue that after 10+ hours of sleep I should be, but it has never had that effect in the past.  I’ve noticed a visible change in my eczema this week.  The dryness is not as bad as before and the few flared-up patches I had have gone completely.  Given the amount of washing up after all the cooking, this is impressive.

Highs of week:

  • Realising I had settled into eating three regular, good meals a day and didn’t feel the need to snack between them anymore.
  • Finding a new butchers shop with three happy smiling butchers who were happy to help. No stripy aprons but I’m willing to overlook that given their cheery smiles and helpfulness.

Low of week:           

  • A few headaches this week – mild but irritating when looking at a computer screen for long periods.

Hours sleep per night:

  • Still nine per night minimum, but ten is better and that doesn’t include the numerous times I fell asleep on the sofa.  Over the weekend I managed to sleep through every film we watched!

Temptations:

  • None, even when birthday cake was offered. It felt easy and right to turn it down.

 

Rich

UmbrellaComing Soon

Breakfast
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
  • Monday
  • Tuesday

Breakfast

Sara Half a lamb & mint & half a pork and leek burger with salad & crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Red Thai Pork curry, spinach & beetroot salad with raw pepper and carrot sticks
Rich Red Thai pork curry & salad

Dinner

Sara Shepherds pie with sweet potato and swede mash & broccoli
Rich Shepherds pie with sweet potato and swede mash & broccoli

Breakfast

Sara Half a lamb & mint & half a pork and leek burger with salad & crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Hot smoked salmon and stir fried vegetables with samphire
Rich Red Thai pork curry & salad

Dinner

Sara Midnight soggy chicken stir-fry: our first disastrous dinner (Sara's fault)
Rich Midnight soggy chicken stir-fry: our first disastrous dinner (Sara's fault)

Breakfast

Sara Half a lamb & mint & half a pork and leek burger with salad & crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Red Thai Pork curry, spinach & beetroot salad with raw pepper and carrot sticks
Rich Red Thai pork curry & salad

Dinner

Sara Beef meatballs with chilli, ginger and lime, sweet potato fries
Rich Beef meatballs with chilli, ginger and lime, sweet potato fries

Breakfast

Sara Bacon, sausage, fried sweet potatoes and salad
Rich Bacon, sausage, tomatoes fried sweet potatoes & egg with salad

Lunch

Sara Half a lamb & mint & half a pork and leek burger with salad
Rich Beef meatballs with chilli, ginger and lime, sweet potato fries

Dinner

Sara

Chilli with sweet potato and swede chips and vegetables

Rich Chilli with sweet potato and swede chips and vegetables

Breakfast

Sara Bacon, sausage, fried sweet potatoes and salad
Rich Bacon, sausage, tomatoes fried sweet potatoes & egg with salad

Lunch

Sara Chilli and salad
Rich Chilli and salad

Dinner

Sara Steak ribs with salad and sweet potato & swede chips
Rich Steak ribs with salad and sweet potato & swede chips

Breakfast

Sara Half a lamb & mint & half a pork and leek burger with beetroot salad and crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Thai red curry and mixed salad leaves
Rich Chicken & mixed pepper with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Shepherds pie with sweet potato and swede mash & broccoli
Rich Shepherds pie with sweet potato and swede mash & broccoli

Breakfast

Sara Half a lamb & mint & half a pork and leek burger with beetroot salad and crispy bacon
Rich Lamb and mint burgers, egg and bacon

Lunch

Sara Chicken stir-fry
Rich Thai red curry with sweet potato and vegetable patty with chilli & ginger

Dinner

Sara Steak casserole with root vegetables and home-made stock and sweet potato & swede chips
Rich Steak casserole with root vegetables and home-made stock and sweet potato & swede chips

Sara

Picnic BasketWe had a really good week and have settled into Whole30.  Once you accept you’ll be spending more time in the kitchen preparing your lovely feasts (get the music on, do some kitchen dancing and time flies by) it seems very natural and has become the way I want to eat rather than something I’m making myself do for 30 days.  I still feel better overall but haven’t yet noticed the much talked about increase in energy that is supposed to accompany the plan.  The book and websites do say it can take longer than 30 days for some people to experience this so I’m not despondent in any way.  Even if it doesn’t come, I feel so much better for eating this way and have decided to continue with the Whole30. I still sleep better, wake better, my skin is clearer (even though water has always been my main drink of the day) and I know I’ve lost weight as my clothes feel looser. Until Whole30 took them away, I had never noticed the post-meal peaks and troughs that I had obviously been experiencing from having fairly carb rich foods at each meal. 

 

Building a chiropractic practice takes a huge amount of time and effort and changing my diet made me notice how many carb rich foods I had been eating; which was much more than I thought. I had previously been eating to fill me up as fast as possible so I could get back to work; foods like sandwiches, pasta, baked potatoes and the like. It had always filled me up for a few hours and then I would be ravenous and picking at the biscuits to keep me going until dinner time. Now I stop for lunch around 13:30 every day, even if it is only for 20 minutes and sit, eat and enjoy lunch.  With Whole30 I’ve found that I’m full-up and stay that way until the evening. Sometimes I have a snack (always protein) when I get in from work, before we cook dinner, but I’ve not been hungry between meals or craved sugary snacks at all. I’ve become my better self.

Highs of week:

  • Finally waking hungry and looking forward to breakfast every morning
  • Never being hungry between meals

Low of week:           

  • Spending a long day at a Chiropractic research conference in London and missing lunch completely while manning my own poster. Then having to stand for two hours on the train in a closed-in, boiling hot corridor with no windows and too many people already sitting on the floor for me to sit down.  Not enough food, definitely not enough water and eventually got home feeling pretty poorly. Learning point – you MUST eat regularly on Whole30

Hours sleep per night:

  • Still nine or ten per night. Lovely.

Temptations:

  • None.

 

Rich

UmbrellaComing Soon

Beef Ribs Coating

Sara

Picnic BasketSystemic Inflammation – During the 30 days, I’d had a chat with my GP about my efforts to try Whole30 and see if my asymptomatic systemic inflammation would reduce. Whilst I don’t think he was convinced that diet could play such a key role in either causing or reducing it, he agreed we should run another blood test but only after two or three months of my new regime.  His reasoning being that changes to long-term or chronic systemic inflammation can take a long time to resolve. Yet another good reason to continue, so watch this space for the results in a few months’ time.


Weight loss - Whilst losing weight was not my main aim on this adventure, any loss was greatly welcome so when Day 30 came, I was quite excited to find out how much I had lost. It was a stone! A whole stone (14lb), gone in 30 days whilst eating lovely, delicious, nutritious food.

 

After 30 days with better: sleep, waking-up, skin, mood, digestion (it’s just better and that’s all you need to know), eczema, significant weight loss and the potential to improve my health overall; needless to say not only will I be carrying on with the Whole30, but I recommend it for my patients too.

 

Rich

UmbrellaComing Soon

Steak Casserole
Coming Soon

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Copyright © 2012 Coastal Chiropractic. Sara Glithro Principal Chiropractor. All rights reserved. This work is registered with the UK Copyright Service