BIKE COMMUTE all days except today. Just didn't feel it. (Cold pansy)
So it's Friday, I'm one full week out of my initial visit with JenMcD, and on the 7th day of the 'nutrition plan', that plan being simply a rotation of the two example days they sent me. I know they don't mean for me to repeat those two days over and over like this, but I gotta start somewhere. And having to decide what to eat - whether it's right or enough or filling or maxematically (new word for me, haha, means max'd out mathematically) ideal - is one of my stresses.
Anyway. I quickly realized in food logging that I was more symptomatic than I realized, most days feeling sick, overfull, bloated, refluxy, not hungry. It quickly narrowed down to butternut squash and/or broccoli, by alternating meals with one or the other and tracking symptoms. I figured this out right around the time of the meeting, so when I got the 'plan' of suggested foods I immediately swapped them out. Put in olives instead of butternut. They didn't have broccoli in the plan.
Plan has 3 meals and multiple snacks, I didn't know what to do with the snacks, I don't think of myself as a "snacker" since I'd eat breakfast and dinner and that's sometimes it. But I give it a whirl anyway. Quantities aren't mentioned, so I don't list them here.
Day 1: eggs, greek yogurt, avocado; orange and nuts; chicken, sauteed spinach, carrot, potato sauteed in olive oil, nutritional yeast; dark chocolate; fish and acorn squash; crystallized ginger and dark chocolate.
Day 2: egg omelete with sauteed greens, avocado; yogurt berries and ginger; salmon cakes with zucchini and potato; butternut, nuts, dark chocolate; chicken with beets avocado.
WTF are salmon cakes? Oh and crystallized ginger there because LA had bought me a pound of it and it ended up in my pre-meeting food log. Haven't eaten it since.
So in summary, lots more greens and add in nuts.
I had to make changes, as I'm not into sauteing things, had to swap out the squash, and used egg whites with maybe one yolk. And that seems still like a lot of food once it's packed up for the next day, but I might only think that because I don't usually pack all my food to see it all at once.
So after one week -- almost no gut symptoms! (Might also help that LA is out of country and I'm not eating new foods late at night...). My energy is OK, I'm going to bed not feeling sick, most all bloating is gone. I'm not using things like ketchup, mayo, no salad bars, not nomming randoms because of the accountability of having to log it. But I've had a few days of dizzy-when-standing-up, maybe lower than usual salt?
And this next week? I'm planning to just keep rotating the schedule. I've added in dill pickles for salt. Gotta find a better option for the nuts, I don't really like them. And the dark chocolate...well that becomes a meal so I don't have a firm grasp on that relationship right now. I tried it twice this week and it's just not a good option for me. I've been using baking cocoa on my yogurt instead.
Well in the end I'm shooting for my 30 Days of Perfect Nutrition. When I log all this into the Cronometer and don't include the supplements and vitamins, I see that I'm still low on the nutrients already pointed out to me: folate, calcium, iron, magnesium. Copper was also on the list, but addition of kale took care of that. All B vitamins boosted with use of nutritional yeast.
Nutrients: what I already eat; + what they recommend
Folate: my avo and zucchini; + avo, mustard green, nut yeast
Calcium: yogurt; + tofu, collard,
Iron: beets; + tofu, spinach, dark chocolate
Magnesium: + zucchini potatoes chicken.
Tofu -- yuck but OK. Tempeh looks good in calcium and iron, folate, and magnesium. So put that in instead of dark chocolate? I think I tolerated it OK. Oh what about natto?!
100 calories of Tofu Tempeh Natto
Folate: 6.1% 3.1% 0.9%
Calcium: 26% 5.7% 10%
Iron: 11.5% 7.7% 23%
Magnesium: 12% 10.3% 13.6%
Sounds like I could alternate them? But look for a tofu option. One block of tofu for $2 looks about 3-4 servings. Put in instead of nuts. Yuck but....find a recipe! Maybe ask BE since he does the vegan Wednesdays, or try the baked tofu recipe I just surfed up.
OK have ideas, off to the week! (And back to work, my PCR almost done)
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One last update. I still hurt from Tuesday's bike incident. My left hand knuckles are raw but the purple faded. My left elbow bruised, the deltoid and shoulder improved just sore, and my left knee/calf very bruised, scraped, and sore. My neck much improved. Ugh. Nice one tj.
Greens, I should look for a mixed bag or pre-make a batch cuz the daily chop and cook deters me.
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