Whole 30: Week 3 Review

Recipes

Bacon Burger Salad

Ranch Dressing

Raspberry Walnut Vinaigrette 

Roasted Root Vegetables with Coconut Curry

Flavor God Ketchup Seasoning

Chicken Meatballs Over Spaghetti Squash

Celestial Seasonings Apple Cinnamon Herbal Tea (#Whole30Crack)

Cauliflower Mash 

La Croix (flavored waters #Whole30CrackPart2)

We ran out of RX Bars- but it wasn't so bad! 

Daily Summary

Day 16-27 (Tiger Blood) So I will admit, Tiger Blood did kick in around day 17 FINALLY!! And I woke up feeling energized and ready to kick ass!! And I really was not sure this phase would happen-- at all!! I was worried for sure.  I sleep like I'm dead but the tiredness didn't necessarily wear off.  

Personal Development & Herbal Tea

Dinners are still amazing and good.  We are pretty creative in the kitchen and maximize the dinners.  Feeling pretty darn GREAT!  We had a moment of panic when we thought that we ate a Claussen Pickle with corn syrup (yep that panic happens when you are trying so hard to be good!!) but turns out the Garlic Sandwich Cuts- no sugar!!

I also did have a weak moment were I was dreaming about Hostess Snowballs but honestly, those cravings PASS! Which amazes me! Prior to this, if I felt like a pint of Ben and Jerry's at 10PM, I may make a trip to the gas station to get it.  Now, I'd rather just got to sleep!!

Day 21 (Interlude- I'm so over this!)  This is the time I hear people maybe get "food boredom" but we really have not hit that wall!! We have literally enjoyed EVERY DAMN MEAL.  And some of the ones we created! Sleep

So cheating on my plan dreams have stopped-- FINALLY, that was pretty funny!! I still look forward to my Shakeology as one of my meals per day but I make sure to make it more meal like by adding Spinach, Almond Butter, Unsweetened Coconut, Cacao Nibs and Unsweetened Almond Milk.  I look forward to it after my workouts.

Workouts

Same, I'm still going STRONG on 21 Day Fix, energy is great.  I also use Energize tho pre-workout but I do notice I feel stronger and I'm using heavier weights.
This isn't a reduced calorie plan so I'm want to make my workouts count!

Real Talk

My issue last week with #2- we are all good now.  More greens and water make things work much better. It's hard to remember your water when you eat less per day so take that as a note! ;)

Closing

Week 3 - I can't believe its over really.  One more week and a couple days to go and we will be graduates!  I can honestly say there are things I don't think I'll add back in but other things I totally miss.  Like I miss my coffee with some Almond Creamer and Stevia- not gonna lie.  

Bacon Burger Salad- Yes Please!

I can live without snacks and eating less times per day is pretty darn freeing.  The meals I do have, we make them count.  

I did almost screw up totally unconsciously! I almost tossed an oatmeal cookie in my mouth while making dinner.  Ava made some with her dad and the plate was there.  So like I normally would I went for it and caught myself! 

The HABIT is real people!! It really isn't a "struggle" but more of a habit situation.  That is what I've really come to realize thru this process.  We create "rituals" around food that become unhealthy habits.  We are really enjoying this process, don't feel one bit deprived and have been amazed how really easy it was to incorporate into our daily life!! 

Treating ourself has changed - La Croix waters or even a hot epsom salt bath vs. a pint of ice cream.  I know it sounds crazy, but guess what its the real deal. Your drive for those cravings DIE- and I'm so glad they did!!

What would I do differently for Week 4?

Again, planning is everything.  This week I'm going to lay off the nuts and not overdo the healthy fats. Pay attention to my water intake.  Again, that is always the hardest part!! I don't know why, it always is not matter what program I do personally or advise on!

I am staying OFF the scale these last 2 weeks-- really its hard for me since I track weekly.  But I'm going on how I feel and giving up the scale until I'm done!! Wish me luck!

Do you think this is a program you'd like to try? I'll be opening up a Challenge at the end of Week 4! Message me if you think this looks like a fit!

Cauliflower Mash: Whole 30

This innocent looking dish-- is AH MAZE ING!! It is so delish you will fully believe its potato.  Good luck staying out of them!!

Serves 2

Ingredients

1 head cauliflower, cut into florets (about 4C)
2 Cloves Garlic
1/2 C Coconut Cream (put a can of coconut milk in the fridge - cream will rise to the top)
2 Tbsp Ghee or Clarified Butter
1 Tsp Salt1
1/2 C. Chicken broth
1 Tbsp Minced parsley or Tsp dried

Directions

Bring 2C water to a boil in a large pot over medium-high heat.  Add cauliflower florets and garlic, simmer until the florets are fork tender (15 min.)

Drain the cauliflower and transfer to a food processor.

Add the coconut cream, ghee, salt and pepper and pulse until the cauliflower begins to turn smooth in consistency.  Add the chicken broth on Tablespoon at a time, pulsing to mix, until the desired consistency is achieved.  Add the parsley and continue to blend until completely smooth.  Serve warm.

*You can mash them a variety of ways and with a variety of tools depending on how you like the consistency.  If you like them silky smooth (like we do) use a food processor or Vitamix vs. a hand masher or large kitchen fork.

Originally Published in The Whole 30

Ranch Dressing

This dressing is a WINNER!! We won't go back to store bought since it is amazing.  It gets better as it chills in the fridge too! No preservatives or icky stuff. All flavor and awesomeness!! 

Its really hard to find compliant Whole 30 condiments, this one is staying part of the rotation!

You can make an egg-free vegan version too if you are so inclined!

Ingredients

1 C. Basic Mayonnaise (or store bought but you need to read the label for Whole 30 compliance)

1/2 C Coconut Cream

2 Tbsp Red Wine Vinegar

1 Tbsp Minced Fresh Parsley (or Tsp Dry)

1/2 tsp Garlic Powder

1/2 Tsp Onion Power

1/ Tsp Black Pepper

1/2 Tsp Paprika

Directions

Whisk together the mayo, coconut cream and vinegar in a small bowl.  Add the parsley, garlic powder, onion powder, pepper and paprika and stir until thoroughly combined. 

Dressing will keep in the fridge for 2-3 days

Originally published in The Whole 30

Whole 30: Week 2 Review

Recipes

Burger on an eggplant "bun"

Basic Mayonnaise

Turkey Meat Balls
Cauliflower Mash

Daily Summary

Remember the Rules Even when Out

Day 8-9 (Nooo my pants are tighter!) I hear not everyone experiences this phase. I felt as though I did!! In week 1 I felt leaner.  However, in these days I felt puffy again. Really thirsty!! I think I need to watch my salt intake and drink more water.  Its easy to go overboard on the salt if your not careful!

Day 10-11 (Hardest Days) I hear these are the days most people quit.  I honestly haven't had that urge.  I am amazed how I'm actually OK without the sugar.  I don't feel as hung over as I did that first week.  That was amazing to me how removing all sweetener has impacted me physically.  I am patiently waiting for that energy surge, I'm not there yet.  I feel more tired than energized at this phase.

Planning Amazing Dinners Helps

Day 12-15 (I dream of junk food!) So in Day 12 exactly, I had to deliver a gross of pizza to my brother and sister-in-laws house for my dad's birthday.  THAT I thought, would be pretty rough.  We planned ahead though, we made sure we ordered Whole 30 compliant food from our favorite Vegan Restaurant GZen.  

That way even though our favorite pizza would be there, we didn't feel like we missed out.  THAT was a big win for us.  To go to an event, not drink or eat off plan.  Not easy but felt so worth it after. Cause guess what!? I can see some muscle definition!! The Bloat is GONE and I'm feeling pretty motivated!

Sleep

Still sleeping well but yep having some crazy dreams.  The junk food dreams, not so much but dreaming about potentially slipping up and going back to Day 1, yep VERY REAL!! Not enough to wake me from my "coma sleep" but enough to make we wake wondering if I screwed up big time!!

Workouts

Still going STRONG on 21 Day Fix, energy is great.  I also use Energize tho pre-workout but I do notice I feel stronger and I'm using heavier weights. This isn't a reduced calorie plan so I'm want to make my workouts count!

Real Talk:

So not everyone is gonna give you the straight talk, but I sure will.  Cause that's what I do.

It's about.... well about El Numero Dos (#2) yep.  So prior to this, that was not an issue, like ever.  I notice now that it was less often which could be due to any number of factors.  I really do think tho I'm gonna lay off the RX Bars and make sure I'm eating more greens.  Sometimes you tend to lean on the proteins and healthy fats, and my gut needs more "motion".  

No one really had talked about that, so I figured I'd lay that out there.... and now I'm gonna walk away! ;)

What would I do differently going into Week 3?

I'm going to make sure to plan a bit better, writing out the week ahead makes a huge difference for shopping.  Which I KNOW but we all slack.  I made too many trips to the store this past week, I need to be more organized!

Turkey Meatballs Live & Thoughts on Week 2

Basic Mayonnaise: Whole 30

This is an amazing recipe, very simple and comes out great! It excludes all preservatives and sugar (yep your mayo needs no sugar folks). So this is Whole 30 compliant! YEAH.

BUT HOLD YOUR HORSES- you will be tempted to just toss all the ingredients in your blender and blend away, waiting for the magic to happen.  It won't, you'll end up with soup (like I did twice), so BE PATIENT, follow the directions and you'll have a happy masterpiece! ;)

Makes 1.5 C

Ingredients

1 1/4 C Light Olive Oil
1 Large Egg
1/2 Tsp Mustard Powder
1/2 Tsp Salt
Juice of 1/2 Lemon

Directions

Place 1/2 C of the olive oil, the egg, mustard powder and salt in a blender, food processor or mixing bowl.

Mix thoroughly.

While the food processor is running, slowly drizzle in the remaining 1 C olive oil. After you've added all the oil and the mixture has emulsified, add the lemon juice, blending on low or stirring to incorporate.

Originally posted in The Whole 30.

Coconut Curry Chicken

This was an amazing dish! The sauce can be stored and used later on all kinds of dishes. Really a treat!

Prep time: 15 mins
Cook time: 15 mins

Serves: 4 servings

Ingredients

3 Tbsp coconut oil
1.5 lb. chicken breasts (bone-in, skin-on)
1/2 onion, diced
2 cloves garlic, minced
1 Tbsp yellow curry powder
1 C canned crushed tomatoes
1/2 C Coconut Cream
1 teaspoon salt
1/2 teaspoon pepper
1 lime, quartered

Directions

Sauce: Add coconut oil and onion to skillet and cook until translucent, 3 to 5 minutes. Add garlic and stir till aromatic.  Add the curry powder and cook another 15-20 seconds. Add crushed tomatoes simmer until thickened about 5 minutes. Transfer contents of pan to a food processor and puree till smooth.  Pour into a mixing bowl and let cool.  Mix in the coconut cream salt and pepper.  

Place the Chicken in a shallow bowl.  Pour some sauce over the chicken and brush each side.  

Remove the chicken from the curry sauce and discard the extra sauce.  

Preheat Grill to 500. Add chicken breasts, breast side down to the grill and sear until golden brown about 2 minutes.  Turn chicken over so the bone side is down and place over indirect heat.  Cover with grill lid an continue to cook until the internal temp of chicken is 160 F or the breast meat springs back when pressed with finer.  This will take 10 to 15 minutes depending on thickness.

Let chicken rest for 5 minutes. 

Serve chicken breasts drizzled with sauce. Serve sprinkled with lime juice.

*Originally posted in The Whole 30

Rasberry Walnut Vinaigrette

This is an amazing recipe- you can follow along below or you can mix in a food processor.  I prefer my dressing thru the Vitamix so I still drizzle in the oil but I blend all ingredients first.

Ingredients

1/2 C Fresh Rasberries, finely chopped or smashed
1/4 C Apple Cider Vinegar
2 Tbsp finely chopped walnuts
1 Tsp minced fresh cilantro (or 1/4 tsp dried)
3/4 C Extra virgin olive oil
Salt & Black Pepper

Directions

Mix together the rasberries, vinegar, walnuts and cilantro in a small blow, drizzle in the olive oil while whisking steadily to emulsify.  Adjust to taste with sale and pepper and wisk until fully blended.

Whole 30: Week 1 Review

It is time for my Whole30 plan weekly update and of course I am going to share with you what my meal plan for the week is going to be plus what I liked and didn’t like from last week.

I wasn't sure what to think going into this program, it didn't' look too different from how I currently eat so I wasn't expecting anything too dramatic.  Uh, yeah, that was so wrong... like way wrong!! LOL.

First tip I have is to prep and plan.  Which, I didn't do well going into the program.  Full disclosure I was traveling the weekend prior to starting so I was flipping thru the book.  I was in a support group so I relied heavily on "cliff notes" from my friends! That's how I roll sometimes! But all and all I feel DAMN GOOD about week one!!

Daily Summary

 Day 1 (No Big Deal/What Have I Done): Hey I got this- this is gonna be OK! I was oddly excited NOT to have to measure my food like I normally do.  But also kinda freaked out because I felt I was NOT prepared enough to manage this plan. I was, admittedly, hungry, but I think better planning could have helped me there- DUH! But whatcha gonna do!? Do better tomorrow! Breakfast, Lunch and Dinner with one extra snack.  OK I got this!

Shakeology was one of my meals daily!

Day 2 (The Hangover): Hey I still got this- wait a minute did you move my coffee mug- I'm gonna break your arm! (Yep, True Story). The "anger" stage was supposed to happen day 2-3 but I'm an over achiever so there ya go. Not a clue why, but man I felt like a fight all day! This was a big change from eating 5-6 small meals to 3 main meals.  I added Shakeology an added meal.

Day 3-4 (Hangover/Kill all things): Uh, who am I?! Where am I, what the hell am I supposed to be doing.  Yep, next 2 days I was a LEGIT Space Cadet.  It had to sit my 11 year old down and explain that mommy and daddy were doing a new nutrition plan and he needed to really help us out. LOL

Thankfully he's used to our shortcomings as parental units and picked up where we were dropping the ball.  Like a lot!! So my advice, if you have to crack a code for the next rocket launch, hold off on your Whole 30 journey till you have less though driven things to do.  Just getting dressed and auto pioleting your day may be a challenge!!

Day 5-6 (I just want to NAP): TIRED! Yeah, I did lean on my Energize for workouts no doubt.  Its a Whole 30 no, no basically because of the artificial sweetener.  But again, this is where I made an exception.  I just can't seem to enjoy coffee without a sweetener so I've avoided it all together.  I did have a cup with almond milk and cinnamon and it was al ot better than expected but not good enough to keep me using it.

Day 7: Hello approved bacon- yep that's a game changer.  Finding variety for your meals makes them amazing.  Its really amazing the variety you can eat once you get over what you can't.  I also tried an RX bar (Chocolate Sea Salt) which was AH MAZE ING.  You shouldn't use them in excess but in a pinch they can be a great snack!

I really have NOT been tempted which I didn't expect.  But I was ready for a change, ready to break a plateau I felt I was on for a while.  Change is good, you learn more and learn new things to add into your life.  You also discover things that might not fit in.  But that's why its good to shake it up some times.

My energy level and drive was sucking- so my hope is that I can physically break some habits that may have been preventing me from achieving more goals.  Mentally and physically!

Sleep

WHOA, I have to say I'm sleeping like the best I've slept in ages.  Like not waking in the middle of the night sleep.  Full on REM sleep.  Only thing that happened a little weird-- dreaming I had cheated or screwed up some how and ended up back at Day 1.  LOL! Yep, true story!! Otherwise, its been amazing how well I'm sleeping!

Workouts

21 Day Fix- pushing hard- not calorie restricted!

I committed to doing 21 Day fix during this program.  Its not a calorie restricted program so you can go HARD with your workouts.  This is a cleanse but not a calorie restricted cleanse! Woot Woot!! So I'm not afraid to push myself.  Making my workout a non- negotiable is so important.

Again, NOT Calorie restricted! So sweating is going to be important.  If you are going to take 30 day to turn your health around involves your fitness too.  Don't skip and push!

Let’s start the week 2 planning process! Make a list, what struggles happened last week, how can we make this week better??

What would I do differently going into Week 2?

Planning, planning, planning!! Making sure you have some idea what your week looks like.  Are you going to be traveling? Do you need to pack food? Will you make dinner every night or is there something you can do to prepare in advance? These types of answers to questions will make all the difference. We made it a bit harder than it needed to be by not planning that well for Week 1.

Soups! They were a life saver, this past week.  You can toss spinach, shrimp, chicken etc.. anything in there to beef up soup to make it more of a meal.

Snacks- making sure if I am travelling I have some that are approved.  Not hoping to find something when I was out but packing.  RX Bars or cut veggies, packs of nuts or almond butter.  Prep is important!

Water- I needed to do better here for sure.  This was an area I do tend to struggle with but with the change in nutrition, I realize I need to do better.  This will definitely help with hunger and cravings.

So far in I do not have any bloating, I have energy and I have truly been taking care of my body and getting enough sleep at night.

I have had fleeting moments of cravings but nothing too intense.  I have not challenged myself either by having certain foods around.I definitely notice that there is potential for triggering events, stressful situation etc... that would make it more difficult to stay on track.

Stay tuned for the next week!!

To recap, we made some special on the fly meals this week and here they are:

Butternut Squash Soup
Red Clam Sauce Over Spaghetti Squash
Cobb Salad 2.0
Avocado Cauliflower Toast & Eggs
Sweet Potato Soup

Stay tuned!! As I work thru this progress I'll be running a Whole 30 Challenge in February, details to come! Subscribe to my blog to get more details and updates as the develop!

Red Clam Sauce Over Spaghetti Squash: Whole 30 Approved

My husband Ron cooks ALOT! We received so much feedback about this recipe I asked him to write it down- he usually does not work from recipes like I do- so this is his first "published" recipe.  He wanted to just give out his cel number if you had questions.  I told him that might not be a great move, so post below if you have questions, he's happy to answer them!

This recipe is a WINNER! Its clean and Whole 30 approved as well as portion control. Our family goes clamming in the summer and even in the winter there are places you can harvest.  

We are showing you two versions, one using fresh round clams and the alternate with canned ground clams.  The alternate, canned route will save you about an hour of prep time.

This recipe is meant for 2 servings.  However you will have left over sauce you can reserve and use later!  The next day the sauce is even better than the day you make it.  So prep in advance and freeze for future use!

Bon appetite!

Ingredients

One Spaghetti Squash

*8 Quarts of Round Clams (1/4 Bushel) Steamed Open and chopped or ground

5 Cloves Garlic Minced

1/4 C EVOO plus extra for Squash roasting.

1 Medium Onion Diced

32 Oz. Diced or Crushed Tomatoes

3 C. of Clam Stock to taste. (or store bought juice)

1 C. Chicken Broth (for use as needed)

1/4 Tsp. Red Pepper Flake (optional)

Tsp Parsley Dried (fresh if available)

Tsp Basil Dried (fresh if available)

*Canned chopped clams can be used. About a quart of chopped/ground clams

NO SALT NEEDED!! The Clam juice creates the flavor.

Directions

Spaghetti Squash

Heat oven to 350

Cut Squash in 1/2 lengthwise, remove seeds. Drizzle with EVOO, salt and pepper. 

Place cut side down on a cookie sheet and bake for 30 minutes.

Remove from oven, set aside to cool.

Use a fork to scrape out contents of each 1/2. 

Fresh Clam Prep

Rinse the clams in fresh water and place in a 12 quart or larger pot. Add 1 cup of water. Cover pot with lid and place on the stove. 

Bring water to a boil and lower heat to medium high heat and steam for about 10-15  minutes or until the clams have opened.

Remove pot from heat.  

Remove clams from the pot, shuck and discard the shells. 

Reserve the liquid from the pot for later use (clam stock). 

Course grind or chop the clams for use. 

Red Sauce

Break out a large skillet or sauce pan.

Add 1/4 C. EVOO, Garlic and onion. Sauté over medium heat until onion is translucent and garlic fragrant.  Do not let the garlic burn.

Add 2 C. reserved clam stock, Diced or Crushed tomatoes, parsley, basil.

Simmer uncovered for 20 minutes stirring occasionally. 

Once your sauce has been simmering for a few minutes, taste for flavor. If you feel it needs more salt, add more clam stock.  If not continue to simmer.

As your sauce simmers it will thicken, you may need to thin it, you can use additional clam stock if its not to salty, if it is already salty enough use the chicken stock as desired.

After 20 minutes of cooking add the chopped clams and Red Pepper flakes (optional)

Simmer an additional 10 minutes.

Plating

Use one 1/2 of the contents of the spaghetti squash for one serving and top with a generous amount of the red clam sauce! Black pepper to taste

You can top with Fresh Parmesan if you are NOT on the Whole 30!!! (per Ron) LOL

Butternut Squash Soup: Whole 30 Approved

Ingredients 

3 tablespoons of coconut oil or clarified butter (ghee)
1/2 cup diced onion
3 cups diced seeded peeled butternut squash (You can purchase your squash pre cut from most grocery stores)
2 cloves garlic, minced
1/2 teaspoon ground ginger
4 cups of chicken broth (use the organic, no salt added)
1 teaspoon salt
1/2 teaspoon black pepper

Possible Add In's

(you can add them in the last 7 minutes of soup cooking)
1 handful of chopped walnuts

Spinach

Shrimp

Scallops

Rotisserie Chicken

Directions 

In a large pot, melt the coconut oil over medium heat and coat the bottom of the pot. When the coconut oil is melted add the onion and cook, stirring until it is translucent, which is about 2 to 3 minutes. Add the squash, garlic, and ginger and stir until the garlic becomes aromatic, about 1 minute.

Add the chicken broth and bring to a boil over high heat. Boil until butternut squash is soft, about 10 minutes and then remove from the heat.

In one or two batches transfer the soup to a food processor or blender. We used our blender and blended until sooth. Return the puree to the pot.

Return to the pan and heat to a low boil to thicken about 10 minutes.  It should coat the back of a spoon.  You can then put your add in's during this last part.

*Originally posted in The Whole 30

Sweet Potato Soup: Whole 30

This recipe was surprisingly easy! Make in advance and portion out to use at once or later.  If you want to make more of a meal of it you can add spinach, chicken or perhaps shrimp etc.. to this tasty dish.  Enjoy!

Recipe serves 2

Prep 10 Min

Cook time 25 Min

Ingredients

2 Tbsp Coconut Oil

2 peeled and diced sweet potatoes

2 Tbsp Fresh diced ginger (1/2 tsp ground ginger)

1 Cup Coconut Milk (full fat)

Pinch of Cinnamon plus extra for garnish

1/2 Tsp salt

1/4 Tsp Black Pepper

Directions

Heat Oil in shallow saute pan. Toss in the diced sweet potato and coat in the oil.  Add 1 cup of Coconut Milk, ginger  and cinnamon, plus 3 cups of water and bring to a boil for about 15 minutes or the sweet potatoes are fork tender.

Shut off the heat and transfer the soup to a food processor or blender. You can do it in batches if needed.  Blend till smooth.  

Transfer back into saute pan and heat up to desired thickness. Garnish with additional cinnamon to taste. 

* Originally Published in "The Whole 30"  by Melissa & Dallas Hartwig

Avocado Cauliflower Toast & Egg

This was a WINNER in my house! Originally posted on Delish, this came together very easily.  The only thing I would give you a tip on is the Cauliflower.  Try to get a smaller head rather than a larger.  Otherwise you will have trouble binding the Cauliflower together with the egg.

Ingredients

1/2 head cauliflower
3 eggs, divided
kosher salt
extra-virgin olive oil
1 avocado, peeled and pitted
Juice of 1 lemon
pinch red chili flakes

Directions

Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt.
In a large skillet over medium heat, heat olive oil. Add 2 big scoops of cauliflower mixture to pan and shape into a round patty. Repeat to make a second patty. Let cook until golden brown, about 5 minutes, then carefully flip. Cook 3 more minutes. Transfer to a plate.
In same skillet, fry remaining 2 eggs and set aside.
In a small bowl, mash avocado with lemon juice. Season with salt. Spread on top of cauliflower “toast.” Sprinkle with red chili flakes. Top each with a fried egg. Serve immediately.

* Originally posted on Delish.

Whole 30- WHY? What did I get myself into!?

So my journey started a LONG time ago- I've literally tied about every nutrition and fitness program under the sun! Macros, and protein only, South Beach and The Zone, you get the picture.  They were all a learning experience that had their ups and downs. Some worked amazingly while, others I could NOT stick with the program.

Finally over the past 3 years I did find a way that was more sustainable- not just for me but for my ENTIRE family.  We cleaned up our act.  We could even enjoy "cheat" meals and  parties but stay on track with our health and fitness. 

So your thinking "If it ain't broke!! What the hell are you doing!?" Well I think there is always room for improvement.  I have been reading so much about Whole 30 and the results people have been getting with their health, weight loss, sleep quality, energy levels, mood and self-esteem.  I'm no stranger to a cleanse you can read about my Ultimate Reset results HERE. I also have been very busy building my health and fitness business and I am pretty sure that my personal drive and determination to be successful have caused some chronic fatigue and sleeplessness. So here I am wondering if the Whole 30 plan could be something that my body would respond in a positive way to.

I tend to have sleep issues, joint pain and fatigue. I know that I am sensitive to certain foods. Thru my years for cleaning up my eating and doing things like Ultimate Reset I know I'm sensitive to dairy and gluten.  Which was tough for me since I LOVE cheese. 

So even though I feel like I have, over the past 3 years, followed the 80/20 rule pretty well meaning 80% clean eating and 20% treats or off plan I still feel like I can learn more. This plan sounds like it could be another way for me to stretch my boundaries and make some adjustments.

WHAT will I actually eat (and not eat) over the next 30 days?

Well fortunately for me, it won't be such a departure from my day to day nutrition.  I'm going to eat more foods what will focus on promoting a healthy psychological and hormonal response.  As well as healthy immune system, gut function and minimize inflammation. 

There are a number of foods that promote inflammation and the thought is if you cut them down or eliminate them it will make a bid difference in how you feel and how your body reacts. 

SLAYING the Sugar Dragon- Cold Turkey

I am cutting out ALL Sugar.  So for me personally that means:

• Stevia/Truvia
• Honey
• Agave Nectar
• Maple Sugar

Why? Because they don't make you healthier, they are actually empty calories that promote overconsumption.  They, while substituting for more poor choices like white sugar, they also keep you craving it.  Empty calories the promote an unhealthy relationship with your food that becomes hard to break.  Its a sugar addiction that you just substitute for something else.

These types of habits also are shown to cause insulin resistance, diabetes and obesity.  Disrupting the balance of gut bacteria as well. 

On the Wagon

Another factor- NO booze for the next 30 days.  Yes, no wine, vodka, beer, nada! Alcohol can be a pretty social thing but it contributes to "leaky gut" ewwwww. 

No Grain Zone

Whole Grains are another one that gets the cut! No corn, rice, millet, buckwheat, quinoa etc..... Also passing on the peanuts and soy becuase it's not great for the inestines.   Soy has been one I have passed on for some time due to how it messes with your estrogen.  As a cancer survivor, I'm all good with keeping soy out of my life!  

My Break Up with Dairy

Dairy is a big NO. But I have had an on again off again, really volatile relationship with dairy ever since I did the Ultimate Reset in 2015.  This is something that I have already cut WAY down on for some time. It just doesn't agree with me at all as much as I have a secret LOVE affair with it for as long as I can remember.  Im talking the local cheese shop (Frommage) knows me by name love affair!   The cold hard facts are that milk proteins do in fact produce a high insuline response in our bodies which can cause inflammation. Boo!!

**If you need a cheese plate call Frommage, seriously DELISH! [Midnight Moon, Humbolt Fog, Drunken Goat and Manchego to name a few favorites... ] But I CAN'T have any next 30 days! #ImACheeseJunkie #CallMyCheeseDealer

Sacrifice y'all, its a thing!!

SO, what the Eff CAN I have Girl!!

So while I just told you all the things I’m not eating, I am still eating a lot of great foods.

• Lean proteins
• Fresh fruits and veggies
• All natural good fats
• Sweet potatoes
• Seafood

Here is my meal plan for the first week.

Monday 

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut 

Lunch: Grilled chicken salad, chopped up apple, sunflower seeds and dressing.

Snack: Handful of Cashews

Dinner: Rotisserie Chicken & Veggies

Tuesday

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut

Lunch: Spinach salad with rotisserie chicken

Dinner: Butternut Squash soup with spinach and Rotisserie Chicken

Wednesday:

Breakfast: Spinach Frittata

Lunch: Shakeology w/ almond butter, spinach, water, ice and unsweetened coconut

Dinner: Butternut squash soup with shrimp and spinach.

Thursday:

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut

Snack: RX Bar

Lunch: Grilled Chicken Salad

Dinner: Grilled steak, sweet potato and steamed veggies

Friday:

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut

Lunch: Scrambled eggs with red pepper and onions

Dinner: NY Strip Steak with Sweet Potato dressed with coconut oil salt and pepper

Saturday:

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut 

Lunch: 3 eggs over sweet potato hash and 1/2 an Avocado

Dinner: Grilled meat with steamed veggies

Sunday:

Breakfast: Shakeology w/ almond butter, spinach, unsweetened almond milk, ice and unsweetened coconut

Snack: apple & walnuts

Lunch: Grilled meat and veggies/ zucchini

NOTE: 

I know that on the Whole 30 they say NO to Shakeology and to Energize (my pre-workout drink) but (as the book says) I'm an adult and I get to decide what I'm going to do with the program.

I am going to make my own modification.  Especially since the book suggests taking vitamens to be sure you have balanced vitamins.  Uh, yeah NEGATIVE. Can you say fillers and just icky stuff I stopped taking since they also have been said to promote cancer.

I am completely aware that its not laid out that way.  But after years of using Shakeology personally I feel very strongly about keeping it as a part of my routine. END OF DISCUSSION ON THAT ONE!

Dinner on Friday Fabulous

What do I hope to accomplish? I am hoping to SLAY that sugar dragon for good! I am a sugar-holic for sure and I don't believe I have EVER gone without sugar and bread of some kind for an entire month! Im SO curious how I will feel and what changes physically I'll experience.

I have always eaten several small meals daily so cutting down to 3 main meals and maybe a snack? Thats huge also! 

Breakfast or Lunch? Fabulous!

What am I doing for workouts? 

 I am going to be following the 21 Day Fix for the next month. 

I can't wait to be able to share our results with everyone! I'm pretty sure that this will be a Challenge Group next month so stay tuned for the details!!

Thanks for following my journey and I'll keep you all posted how its going each week!!

Fit Travel: Must Have List and Tips!

One of the questions I get a lot is "How can I Travel and Stay on Track?"

For just about the last 2.5 years I encountered that very question! I travelled a lot Domestically as well as some Internationally and I never used it as an excuse to QUIT on my workouts or on my nutrition. I always took it on as a challenge. How was I going to make it work?

For Work or for Vacations I have had to find a way to travel an stay on track so I look at it more like a challenge than a burden.

For financial reasons as well, planning saves you mad $$$! I really try to reduce what I purchase when I'm not on home turf to save money and time.

I hope this list will help you next time you have to be away from home so you can think about what you might need in advance, or even what questions you can ask before you leave!

Sure I'd have a celebratory meal here and there and a Vodka Cran but I practice 80/20 living (80% on track 20% not so on track). So that leaves the question what about the other 80%

You Have to Plan & Prep!

Yep, that's #1 in the tip department is to first think about the trip, how long you'll be away and where you will be.

Are you on any special meal plan and what do you need access to?

What do your workouts look like while you are away?

Can you swap them out for others to reduce the equipment needed?

Will you need gym equipment, or how about running?

What's the location like and what are your options?

If you are booked solid 8am to 10pm, when will you fit it in? (Yeah, I've been there Death March Meetings - girlfriend would be up to workout at o-dark 30 in those cases!)

Seems logical right? But weather can play a factor as well as time constraints! Planning!! That's how its going to happen!

What to Bring

• Water Bottle You can track your intake and reuse it. Also, most hotels have a water cooler in the gym, fill it up!! That in room bottle of Dansani or Aquafina- yeah, nope!! They are like $13 a bottle. I'm good! If that's the case you can find a supermarket close and purchase some water there via the gallon and refill too! 

**Don't bring a full bottle to the airport you'll have to dump it pre-security. I only bring what I can drink on my way to the airport and dump the rest in the parking lot rather than try to find a place while in line at TSA!

• Dry Snacks This includes: Almonds; my Shakeology (which can be a snack or meal replacement); packs of nut butters [Almond or Peanut Butter]; Apples/Bananas and the like [yep fruit!! Domestically absolutely]; Lara Bars, RX Bars, and the like.

• Mini Blender or Shaker Bottle So I always travel with my Shakeology this is an optional item. If you think and plan ahead you can call your hotel. Most bars have a blender and they will blend your post workout shake for you right there! Even some nicer hotels have juice bars in the hotel gym so the same applies! Check the property amenities!

• Pre Workout Don't forget that if you use a pre-workout supplement like Energize, many come in individual packets or bag it up to take with you.

• Workout Clothes Again seems obvious, but if your workout takes you outside and its going to be cold/hot/rainy whatever, be prepared! Put them on the list. If you don't bring them you have more of an excuse NOT to workout so make sure they make your list!

• Meals Yes, I said it. Straight up meals! For the more hardcore? Maybe. But still doable! Chili, salads etc.., you can bring food with you Domestically in your carry on. I bet you thought you couldn't and had to pay $20 for a salad at some sub par airport chain pub. NOPE. You don't. If you have real food sensitivity this is an option. There are even companies that specialize in meal prep baggage so you can bring it all and keep it cooled!

Hotel Tips & Questions to Ask

Provisions 

Check out the area you are staying in. Are there grocery stores close by? Can you walk there vs. taking an Uber etc...

Accommodation 

Staying in a room with a double bed gives you more options to workout from your room vs. staying in a room with one bed. Almost always there is more room if there are 2 beds, if you have something like Beachbody On Demand. Just find a free 4x6 patch of floor and push play!

Fridge/Microwave 

Do rooms have an in room refrigerator or microwave? Can you get one in room? If you are blending shakes and such you can find our own Almond Milk etc... and keep provisions in the fridge. Hey remember I said you can bring meals, you may want a fridge to put them in or a microwave to heat them up.

WiFi 

Does your reservation include internet? This is important if you plan to stream your workout via an On Demand feature.

Facilities 

How is the gym space? Do you need weights for your workout. Do they have an aerobic space you can set up to do your workout? Some hotels have fantastic spaces that are never used! Scout it out online or when you get there- planning is the key to success!

Tech 

Can you use an HDMI cable or mini HDMI to play your workout either via DVD or streaming to a TV in room or in the gym space? Does the hotel have a DVD player for guest use?

The answers to these questions will help you problem solve what you need to stay on track! If you have never streamed a workout before check out some information HERE on some options you can take with you!

Don't look at travel as the thing that will prevent your success. Think of it as a challenge to your resourcefulness on how you WILL stay on track! The first few times may seem messy and weird. But step out of your comfort zone. It feels great to keep the commitment you make to yourself. You'll be staying on track rather than setting yourself back and that is worth the planning!


If you have any questions or need help planning for your next trip leave questions below! I'd love to help you be successful! If you need ideas on fitness programs that can be more portable if you travel a lot I can help there too!


In the meantime Bon Voyage and Safe Travels friends! If you have questions post them below I'd love to hear from YOU!