My Whole30 eating log; UPDATED with before and after pics!

[vi edit]

Curious if you are getting enough calcium in your diet. Spinach and broccoli have some, but you have to eat A LOT of it to get the 1000mg recommended amount.

 

[blackdogdeek]

Curious if you are getting enough calcium in your diet. Spinach and broccoli have some, but you have to eat A LOT of it to get the 1000mg recommended amount.

i am curious too but i don't know how to check for that. would a deficiency show up in blood work?

 

[blackdogdeek]

8 oz black coffee

 

[vi edit]

i am curious too but i don't know how to check for that. would a deficiency show up in blood work?

You're an adult male, so that helps a lot. It's a much bigger risk for women, elderly, and children. Early signs are muscle cramping. But long term risks are low bone density that can be somewhat accurately tested with simple P-dexa machines that scan your fingers or heel. More accurately tested with the big boy dexa scanners that use full scale imaging technology.

If you are on this diet for 30 days it might not be a big deal (other than potential cramping) but if you maintain it long term you are going to have to supplement with Tums (high in calcium) or more dedicated calcium pills.

Which just sort of questions validity of diets like these. How good can they be if you have to supplement fundamental nutrients?

 

[blackdogdeek]

Which just sort of questions validity of diets like these. How good can they be if you have to supplement fundamental nutrients?

agreed. i wouldn't continue any diet which must be supplemented. i'm hoping this one provides all-around health independently.

 

[blackdogdeek]

rotisserie chicken breast
about 1 cup grape tomatoes

 

[blackdogdeek]

8 oz black coffee
2 oz cashews

 

[blackdogdeek]

rotisserie chicken wing drumstick, leg drumstick, leg thigh
about 1 cup grape tomatoes

 

[blackdogdeek]

from last night, all measurements approximate

8 oz stir-fried chicken
1 tbsp olive oil
1 tsp white wine vinegar
1/2 tsp garlic salt
sprinkle black pepper
1 cup broccoli

 

[blackdogdeek]

3 egg white omelet
about .5 cup spinach, onions, mushrooms, peppers, tomatoes
about .25 cup ham
8 oz coffee

i switched the extra fat from yesterday's whole egg omelet to slightly more protein and slightly less fat today (in theory) since i felt a little weaker during yesterday's workout.

 

[blackdogdeek]

2 oz cashews

got hungry and felt some weakness coming on so i wanted to eat a little before today's workout in 30 minutes.

 

[blackdogdeek]

rotisserie chicken breast
about 1 cup grape tomatoes

 

[blackdogdeek]

rotisserie chicken wing drumstick, leg drumstick, leg thigh
about 1 cup grape tomatoes
8 oz black coffee

 

[SociallyChallenged]

Curious if you are getting enough calcium in your diet. Spinach and broccoli have some, but you have to eat A LOT of it to get the 1000mg recommended amount.

This is why I throw kale into everything I can - stir fry, smoothie, veggie as a side. One cup of uncooked kale has ~100mg calcium methinks. It's pretty easy to get 3-4 cups in a given day and you don't just get calcium. You get a ton of antioxidants, vitamin C, vitamin K, etc. Just don't eat it if you have a blood clotting disease, unless advised to do so by your doctor (due to vitamin K).

 

[vi edit]

I can do spinach by the fistful, but Kale has a bitterness to it that I don't find all that pleasing to the taste buds.

 

[SociallyChallenged]

I can do spinach by the fistful, but Kale has a bitterness to it that I don't find all that pleasing to the taste buds.

Baby kale, like baby spinach, is less potent in its flavoring, but still has similar nutritional content. It's much better for salads and smoothies. Regular kale is better for being sauteed in stir fries and as a side.

 

[blackdogdeek]

Baby kale, like baby spinach, is less potent in its flavoring, but still has similar nutritional content. It's much better for salads and smoothies. Regular kale is better for being sauteed in stir fries and as a side.

how about kale chips? i hear they are tasty but does the baking process remove some of the benefits?

 

[blackdogdeek]

last night (measurements are approximate):

2 cups stir-fried chicken
1 tbsp olive oil
1 tsp white wine vinegar
1.5 cups broccoli
.5 tsp garlic salt

 

[blackdogdeek]

breakfast:

3 egg white omelet
.5 cup spinach, onions, tomatoes, peppers, mushrooms, ham
3 grape tomatoes
3 hard-boiled egg whites
1 hard-boiled egg yolk

let's see if the added protein and fat keep my energy up.

 

[SociallyChallenged]

how about kale chips? i hear they are tasty but does the baking process remove some of the benefits?

I've never made them. Baking things doesn't magically ruin all the benefits, like raw diet fanatics would have you believe. It can't ruin calcium so that's a gimme. Many of the antioxidants will be fine as well. If that's how you eat kale, that's how you eat it. Any way that you can make it palatable is fine by me.

 

[blackdogdeek]

I've never made them. Baking things doesn't magically ruin all the benefits, like raw diet fanatics would have you believe. It can't ruin calcium so that's a gimme. Many of the antioxidants will be fine as well. If that's how you eat kale, that's how you eat it. Any way that you can make it palatable is fine by me.

awesome. i've heard they can taste like potato chips, albeit when cooked with olive oil and sea salt. if i could find a healthy alternative to satisfy my salty/crunchy fix i would be in heaven.

 

[blackdogdeek]

lunch:

rotisserie chicken breast
about 1 cup tomatoes, peppers, onions, celery, and an olive

 

[SociallyChallenged]

awesome. i've heard they can taste like potato chips, albeit when cooked with olive oil and sea salt. if i could find a healthy alternative to satisfy my salty/crunchy fix i would be in heaven.

Yeah, I've heard they can be pretty good but haven't been motivated enough to try it myself yet. I'm bad at baking so that may be one reason why lol.

 

[blackdogdeek]

8 oz black coffee

 

[blackdogdeek]

rotisserie chicken wing drumstick, leg drumstick, leg thigh
about .5 cup grape tomatoes, peppers, onions, celery