Whole30 reintroduction

This post is about a month overdue, but we have been busy with moving into our new house (which we love) and things are finally getting back to normal. So to go straight to the point, step two of the Whole30 program is the reintroduction. In this period you should reintroduce non compliant food groups one at a time, while keeping the rest of your diet Whole30 compliant. That allows you to mindfully asses how those foods make you feel and decide if you want to reintroduce them to your diet or not. The reintroduction period lasts 10 days, but if you want, you can always make it slower. Before I started the Whole30, I thought that I wouldn’t be able to wait for it to end, so I could indulge in “forbidden” foods. During the program, however, I did not have any cravings and after the program was done, I did not feel like reintroducing anything, so I kept on eating Whole30 foods for about 5 extra days or so. I also noticed that I was stuck with all the rules in my head and the idea of eating something from the “off” list felt like cheating. I did it at the end and this is how my Whole30 reintroduction looked like.

Ta članek objavljam z enomesečno zamudo, saj sva bila zadnje tedne zaposlena s selitvijo v najino novo hišo (katero obožujeva) in se šele zdaj vse skupaj vrača v stare tirnice. Pojdimo takoj k bistvu, druga stopnja programa Whole30 je postopno uvajanje prehranskih skupin, katerim sem med programom odpovedala. V tem obdobju se načrtovano uvede posamezno prehransko skupino in ovrednoti, kakšen učinek ima na naše počutje. Obdobje uvajanja traja 10 dni, lahko pa ga podaljšamo, če nam je to bolj pri srcu. Pred pričetkom progama sem pričakovala, da bom, ko bom program končala, komaj čakala da napadem vse “prepovedane” dobrote. Med potekom programa pa sem se privadila na nov način prehranjevanja in si določenih jedi sploh nisem več zaželela. Po koncu programa se mi sploh “ni dalo” razmišljati o uvajanju hrane, tako da sem se kakih 5 dni z njim nadaljevala. Opazila sem tudi, da so se mi pravila tako vtisnila v spomin, da me je ideja o zauživanju stvari s prepovedanega seznama, navdala s krivdo, saj se mi je zdelo, da goljufam. Tako je izgledalo moje uvajanje.

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Day 1 – Legumes (peanuts, lentils, beans, peas…)
. I could finally have some peanut butter (which was afterwards “sitting” on my stomach for hours, but with no major discomfort). And I realized I really missed beans and that bean salad I had for dinner tasted amazing. 
Breakfast: scrambled eggs, smoothie with banana, spinach, penaut butter and raw cacao powder, coffee.
Lunch: zoodles with tomato sauce and olives, grilled chicken.
Dinner: salad with black beans, hard boiled egg and guacamole, cherries and strawberries.  

Dan 1 – Stročnice (arašidi, leča, fižol, grah…). Končno sem lahko spet jedla arašidovo maslo (ki se mi je “usedlo” na želodec in tam ostalo nekaj ur) in ugotovila sem, da sem res pogrešala fižol in fižolova solata, ki sem jo imela za večerjo je bila slastna. 
Zajtrk: umešana jajca, smoothie z banano, špinačo, arašidovim maslom in kakavom v prahu, kava.
Kosilo: bučkini rezanci s paradižnikovo omako in olivami, piščanec.
Večerja: solata s fižolom, trdo kuhanim jajcem in guakamolejem, češnje in jagode.

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Day 2
– I did not feel any different after legumes reintroduction, which made me verry happy. Beans and chickpeas are a great source of plant proteins and I often eat those on my meatless days. This was something that I, at the beginning of the program, didn’t think I’ll miss. Day 2 and 3 are back to Whole30 compliant meals.
Breakfast: banana and coconut scrambled eggs topped with pitaya, strawberries, kiwi and cashew butter, coffee.
Lunch: zoodles with tomato sauce and olives, grilled chicken.
Dinner: “bunless burger” – lettuce, tomato, homemade mayo, beef burger, avocado and a side of celeriac and carrot slaw. 

Dan 2 – Dan po uvedbi stročnic je potekal brez težav, kar me veseli. Fižol in čičerika sta odličen vir rastlinskih proteinov in le-te pogosto jem na “vegeterjanske” dneve. Nikoli si nisem mislila, da bom kdaj pogrešala fizol. Dan 2 in 3 sta ponovno v skladu s Whole30 pravili.
Zajtrk: umešana jajca z banano in kokosom s pitajo, jagodami, kivijem in maslom iz indijskih oreščkov, kava.
Kosilo: bučkini rezanci s paradižnikovo omako in olivami, piščanec.
Večerja: hamburger brez štručke – solata, paradižnik, domača majoneza, goveji hamburger, avokado in solata iz korena zelene in korenčka.

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Day 3
– Still feel OK, so I think it’s safe to say that legumes do not cause me any problems. 
Breakfast: omelette, sauteed spinach and mushrooms, bacon, banana with mixed nut butter and coconut, coffee.
Lunch: mixed salad with tuna and olives.
Dinner: “bunless burger” – lettuce, tomato, homemade mayo, beef burger, guacamole.
Snack: apple, Raw-bite bar (raw cacao), decaf.

Dan 3 – Tudi ta dan je potekal brez problemov, tako da lahko z gotovostjo zaključim, da mi stročnice ne povzročajo težav.
Zajtrk: omleta s špinačo in šampinjoni, slanina, banana z maslom iz mešanih oreščkov in kokosom, kava.
Kosilo: mešana solata s tuno in olivami.
Večerja: hamburger brez štručke – solata, paradižnik, domača majoneza, goveji hamburger, guakamole.
Malica: jabolko, Raw-bite presna tablica, brezkofeinska kava.

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Day 4 – Non-gluten grains (rice, corn, buckwheat, quinoa…)
. I was worried that I’ll get some sort of allergic reaction to tortilla chips because I often react to corn flour, but all was fine. I did feel extremely tired today, I was like a fog, but I don’t know if that was due to food or not. I will have to repeat the reintro to know for sure. 
Breakfast: omelette, tomatoes, bacon, rice cakes with cashew butter and strawberries, coffee.
Lunch: rottiserie chicken, oven baked potatoes, mixed salad.
Dinner: cucumber, hard boiled egg, guacamole and tortilla chips. 

Dan 4 – Brezglutenska žita (riž, koruza, ajda, kvinoja…). Skrbelo me je, da mi bo tortilja čips povzročil alergijsko reakcijo, saj le-to pogosto dobim, ko jem izdelke iz koruzne moke, a se to na srečo ni zgodilo.. Sem se pa počutila izjemno utrujena danes, bila sem kot megla. Ne vem, če je to zaradi hrane ali česa drugega. 
Zajtrk: omleta, paradižnik, slanina, riževi vaflji z maslom iz indijskih oreščkov in jagodami, kava.
Kosilo: pečen piščanec, pečen krompir, mešana solata.
Večerja: kumara, trdo kuhano jajce, guakamole in tortilja čips.

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Day 5
– No noticable consequence of yesterday’s reintro.
Breakfast: omelette with cherry tomatoes, avocado, fruit salad, coffee.
Lunch: rottiserie chicken, mixed salad.
Dinner: frittata with wok vegetables and bacon.
Snack: banana with almond butter and coconut.

Dan 5 – Nobenih opaznih sprememb po včerajšnji uvedbi brezglutenskih žit.
Zajtrk: omleta s češnjevimi paradižniki, avokado, sadna solata, kava.
Kosilo: pečen piščanec, mešana solata.
Večerja: fritata z vok zelenjavo in slanino. 
Malica: banana z mandljevim maslom in kokosom.

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Day 6
– I had to go to Rotterdam to perform an experiment there, so it was a bit difficult to find compliant meals, but I tried to keep it as compliant as possible. I had a store-bought salad which had some sugar in the dressing and I had to be very disciplined not to eat non compliant foods on my dinner plate.
Breakfast: omelette, avocado, bacon, fruit salad, coffee.
Lunch: chicken salad with potato and BBQ dressing.
Dinner: went to a Greek restaurant – mixed meat and fish plate (only ate the meat and fish).
Snack: Lifebar cherry flavour.

Dan 6 – Šla sem v Rotterdam, kjer sem morala opraviti en poskus, tako, da je bilo precej težko najti obroke, ki se skladajo s pravili Whole30. Sem se pa potrudila, da sem od pravil minimalno odstopala. Za kosilo sem imela predpripravljeno solato, ki je imela sladkor v prelivu. Med večerjo pa sem morala biti zelo disciplinirana, da nisem pojedla nedovoljenih jedi na mojem krožniku.
Zajtrk: omleta, avokado, slanina, sadna solata, kava.
Kosilo: solata s piščancem in krompirjem z BBQ prelivom.
Večerja: sla sem v grško restavracijo – krožnik z mešanim mesom in morskimi sadeži (lahko sem pojedla le meso).
Malica: Lifebar češnja.

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Day 7 – Dairy. This was the day I was looking forward the most. I love dairy, I eat yogurt daily and I’m in love with cheese (I mean who doesn’t like cheese) and it was something I really missed. And also – I could eat ice cream today!!! I did feel a little bit of discomfort in the evening (I did have an overload of dairy), but nothing too severe.
Breakfast: omelette with cheese and ham, coffee.
Lunch: salad with tuna and hard boiled egg.
Dinner: I went to a great organic restaurant called Gys. The meal was absolutely delicious – chicken rolls filled with tomatoes, spinach and pecorino cheese in tomato and sage sauce with zucchini and sweet potato chips. After dinner ice cream from De ijssalon (waffle went to the birds).
Snack: yoghurt and banana. I don’t think yoghurt ever tasted so good, I really missed it.


Dan 7 – Mlečni izdelki. Tega dne sem se najbolj veselila, saj obožujem mlečne izdelke. Jogurt jem vsakodnevno in zaljubljena sem v sir (sumničava sem do ljudi, ki ne marajo sira) in to je bilo nekaj kar sem občasno res pogrešala. In češnja na vrhu torte – danes sem imela dovoljenje za uživanje v sladoledu! Zvečer me je malce bolel trebuh (res sem pretiravala z mlečnimi izdelki danes), ampak ni bilo tako hudo in bilo je vredno.
Zajtrk: omleta s sirom in šunko, kava.
Kosilo: solata s tuno in trdo kuhanim jajcem.
Večerja: sla sem v odlično eko restavracijo Gys. Obrok je bil slasten – piščancja rolada s špinačo in pekorino sirom v paradižnikovo-žajbljevi omaki z bučkami in čipsom iz sladkega krompirja. Po večerji sem si privoščila sladoled iz De ijssalon-a (skorjica je nahranila ptice).
Malica: jogurt in banana. Jogurt še nikoli ni imel tako dobrega okusa, res sem ga pogrešala.

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Day 8
– I had some cramps in my bowels in the morning and I woke up with two giant pimples on my chin. So, as I feared, dairy is the cause of my unclear skin. I will try to decrease the amount I eat, maybe only have it at one meal and not every day. I also decided I will have a treat today. I went to vegan/paleo dessert shop “SUE” and bought a couple of treats to sample and oh my were they good (I was good and I shared them with Laurens).
P.s. after the reintro ended I tried to see if goat and sheep dairy products had the same effect and they did not, so goat cheese and yogurt and sheep yogurt are not causing me to breakout.
Breakfast: omelette with ham, coffee.
Lunch: salad with chicken and red potatoes (forgot to take a picture).
Dinner: mixed salad with tuna and hard boiled eggs.
Snack: some salted nuts and one of “SUE” sweets.

Dan 8 – Zbudila sem se s črevesnimi krči in dvema ogromnima mozoljema na bradi. Pričakovano, so mlečni izdelki največji krivec za mojo nečisto kožo. V prihodnje bom zmanjšala količino mlečnih izdelkov v moji prehrani. Jedla jih bom le pri enem od obrokov in ne vsak dan. Danes sem se tudi odločila, da si bom privoščila sladico. Šla sem v vegansko/presno/paleo slaščičarno “SUE” in kupila nekaj koščkov njihovih sladic in le-te so bile noro dobre (ker sem uvidevna, sem jih delila z Laurensom). 
P.s. po koncu obdobja uvajanja sem poskusila z izdelki iz kozjega in ovčjega mleka in kozji sir, jogurt in ovčji jogurt mi niso povročili mozoljev ali črevesnih nevšečnosti.
Zajtrk: omleta s čunko, kava.
Kosilo: solata s piščancem in rdečim krompirjem (ni na sliki).
Večerja: mešana solata s tuno in trdo kuhanimi jajci.
Malica: nekaj oreščkov in ena od “SUE” sladičk.

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Day 9
– I felt really tired today, but again don’t know if it’s due to food or some other reason. Like the fact I slept for only 4 hours 3 days ago.
Breafast: omelette with shredded zucchinin and carrots, bacon, fruit and coconut flakes salad, coffee. 
Lunch: salad with smoked salmon.
Dinner: burger, roasted white and sweet potatoes, zoodles with tomato and coconut sauce, thickened with almond meal.
Snack: The primal pantry, coconut and macadamia raw paleo bar.

Dan 9 – Danes sem se počutila zelo utrujeno. Ampak spet ne vem ali je to zaradi hrane ali ceša drugega. Morda je to posledica kratke noči 3 dni nazaj.
Zajtrk: omleta z naribano bučko in korenjem, slanina, sadje in kokosovi kosmiči, kava.
Kosilo: solata z dimljenim lososom. 
Večerja: hamburger, pečen navaden in sladki krompir, bučkini rezanci z omako iz kokosovega mleka, paradižnika in mandljeve moke.
Malica: The primal pantry tablica s kokosom in oreščki makadamija.

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Day 10
– I was supposed to reintroduce gluten grains today, but I postponed it for a day because I was going out to eat tomorrow and I’d have more choice if I could eat gluten.
Breakfast: paleo pancake (banana, eggs, flax seed, almond and coconut flour) topped with peches, sugar free jam and almond butter, coffee.
Lunch: burger, roasted vegetables.
Dinner: mixed salad, pork medallion with avocado.

Dan 10 – Danes bi morala uvesti gluten, sem pa to prestavila na jutri, ker bom sla ven za kosilo in imam, če je gluten dovoljen, več izbire.
Zajtrk: paleo palačinka (banana, jajca, laneno seme, mandljeva in kokosova moka) na vrhu pa breskve, marmelada brez dodanega sladkorja in mandljevo maslo, kava.
Kosilo: hamburger in pečena zelenjava.
Večerja: mešana solata, svinjski zrezek z avokadom.

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Day 11 – Gluten grains (wheat, barley, millet…).
Finally had toast for breakfast and it tasted like heaven. Felt good after breakfast, but after lunch (burger) I was quite bloated, like I’m 6 months pregnant.
Breakfast: omelette with shredded zucchini and carrot, bacon, toast with avocado and sugar free jam.
Lunch: went to one of the best burger places in Ghent – Uncle Babe’s, had a basic burger with onion rings as a side.
Dinner: mixed salad with olives, hard boiled eggs, mortadella and cooked prosciutto slices.
Snack: apple with cashew butter.

Dan 11 – Glutenska žita (pšenica, ječmen, proso…). Končno sem med zajtrkom lahko ugriznila v topel toast, ki je imel nebeški okus. Po zajtrku sem se počutila v redu, po kosilu (štručka hamburgerja) pa precej napihnjeno, kot da sem 6 mesecev noseča.
Zajtrk: omleta z naribano bučko in korenjem, slanina, toast z avokadom in marmelado brez sladkorja.
Kosilo: s sestro sva šli v enega najboljših burger lokalov v Gentu – Uncle Babe’s, privoščila sem si navaden hamburger (brez sira) s čebulnimi obročki. 
Večerja: mešana solata z olivami, trdo kuhana jajca, mortadela in kuhan pršut.
Malica: jabolko z maslom iz indijskih oreščkov.

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Day 12
– I had some stomach cramps in the morning, but they passed by lunch. I won’t stop eating bread because of that, but I probably won’t eat it every day as I did before. 
Breakfast: paleo pancake (banana, eggs, flax seed, almond and coconut flour) topped with peches and sugar free jam, coffee.
Lunch: dairy-free creamed spinach, chicken and dairy-free mashed potatoes.
Dinner: hard boiled eggs, smoked salmon, celeriac and carrot slaw.
Snack: monkey salad (banana, coconut flakes, almond butter, sugar free jam).

Dan 12 – Zjutraj sem imela trebušne krce, so pa ti izginili do kosila. Zaradi tega ne bom 100% prenehala z uživanjem kruha, ga pa ne bom več jedla vsakodnevno, kot sem ga prej.
Zajtrk: paleo palačinka (banana, jajca, laneno seme, mandljeva in kokosova moka) na vrhu pa breskve in marmelada brez dodanega sladkorja, kava.
Kosilo: kremna špinača brez mlečnih izdelkov, piščanec in pire krompir (s kokosovim mlekom).
Večerja: trdo kuhana jajca, dimljen losos, solata iz korena zelene in korenja.
Malica: “opičja solata” (banana, kokosovi kosmiči, mandljevo maslo, marmelada brez sladkorja).

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Day 13
– Officially the last day of the Whole30 reintroduction period. I returned back to normal today and had no problems. 
Breakfast: omelette with mushrooms, spinach and bacon, avocado, peach with sugar free jam and coconut flakes, coffee.
Lunch: arugula salad with cherry tomato, grilled mackerel, hard boiled eggs.
Dinner: dairy-free creamed spinach, chicken and dairy-free mashed potatoes.
Snack: Lifebar apricot raw bar.

Dan 13 – Uradno zadnji dan Whole30 programa. Dan je minil brez težav.
Zajtrk: omleta s šampinjoni, špinačo in slanino, avokado, breskev z marmelado brez sladkorja in kokosovimi kosmiči, kava.
Kosilo: solata z rukolo, češnjevim paradižnikom, skušo iz pločevinke in trdo kuhanim jajcem.
Večerja: špinača, piščanec in pire krompir.
Malica: Lifebar marelica presna tablica.

So this is how my Whole30 reintroduction went. As I said, it has been more than 1 month since I finished it and my way of eating hasn’t changed much since then (apart from the last two week as things were a bit chaotic because of the move and we lived on take-outs and sandwiches). Otherwise I relaxed the rules a bit, I would buy meats that have sugar as a conservans and I eat non compliant foods when I feel like them. Let’s say I’m on an 80% paleo/Whole30 diet and my body likes it. I’ll be posting my results and likes/dislikes about the program in the coming days, if you’re interested.

Until next time! K.

Tako je potekalo moje uvajalno obdobje. Od tega je minil več kot 1 mesec in moj način prehranjevanja se v tem obdobju ni drastično spremenil (razen v zadnjih dveh tednih, saj je bilo življenje malce kaotično zaradi selitve in sva živela na sendvičih in hitri hrani). Pravil se sicer ne držim strogo, saj kupujem meso s sestavinami, ki niso skladne in občasno jem mlečne izdelke in kakšno žitarico. Recimo, da se v 80% jedi se vedno držim pravil Whole30, kar mi trenutno ustreza. V naslednjem, zadnjem članku bom opisala kaj mi je pri programu všeč in kaj ne in kakšni so moji rezultati. 

Do naslednjič! K.

One comment

  1. Wow – I just found this post and it’s so interesting – I see so much stuff about Whole 30 and want to give it a go – so hearing your experiences is very useful!

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