03-23-2013

Whole30 Week 3 Recap

I can’t believe today is Day 20! 10 more days of Whole30 to go. I’ve been a little frustrated because I haven’t really been seeing the results I was hoping for in terms of getting leaner…but I will know the final results at the end of Whole30 once I take my bodyfat percentage.

Regardless, it’s felt good to have control over what I eat, and not eat unnecessary junk. Sure, it was hard at times when my dad and siblings were eating buffalo wings, cookies, etc. but I got through it! Having that mental fortitude felt great. Honestly, I think I am going to continue it for another 30 days, after 1-2 days of more relaxed eating. All I have wanted this whole time is a bowl of cereal! :)

Here are this week’s meals. I am going to try to eat more for the next 10 days because apparently I haven’t been eating enough (according to the Whole30 forum). We’ll see what happens!

Day 14

Meal 1: 2 chicken sausage, 1/4 avocado

Meal 2: Tuna with mixed greens and 1/4 avocado, olive oil and balsamic vinegar

Meal 3: apple with almond butter

Meal 4: chicken with sweet potato and veggie stew

Meal 5: cashews

Day 15

Meal 1: 2 chicken sausage, 1/4 avocado

Meal 2: tuna, salad, 1/4 avocado

Meal 3: almond butter with apple

Meal 4 pre-workout: cashews

Meal 5: leftover chicken and sweet potato soup

Meal 6: 2 eggs, half larabar

Day 16

Meal 1: 2 eggs, salsa, 1/4 avocado

Meal 2: sweet potato and leek soup with 1 chicken sausage

Meal 3: apple and almond butter

Meal 4: chicken, crushed tomatoes, sauce, and mixed greens…cashews

Day 17

Meal 1: 1 egg

Meal 2: 3 eggs and mixed green salad

Meal 3: apple and almond butter

Meal 4: taco salad, grapes

Day 18

Meal 1: 2 eggs, apple and almond butter

Meal 2: leftover taco salad

Meal 3: grilled salmon salad from Ruby Tuesday’s

Meal 4 (more like a snack): banana

Day 19

Meal 1: 2 eggs, 1/4 avocado, banana and almond butter

Meal 2: taco salad leftovers

Meal 3 pre-workout: 1 egg, larabar

Meal 4: chicken, sauce, mixed greens…cashews

Day 20 (today so far)

Meal 1: 2 eggs, 1 chicken sausage

Meal 2: leftover chicken, sauce, and mixed greens

Meal 3 pre-workout: banana, almond butter, handful of cashews, 1 chicken sausage

 

So this week, as I’m typing, I realize I ate fruit and almond butter most days. A lot of people in the Whole30 forums said this may be why I’m not seeing much change, and to eat more protein and veggies. I am going to try this but I just do not like most veggies! I force myself to eat most of them, I just don’t find any vegetable taste that appealing. It’s certainly nothing I’d ever crave like I do a good banana or apple. Guess I need to change this mentality for the next 30 days!

What’s your favorite way to eat vegetables?

 

03-22-2013

Taco Salad Recipe

Taco salad is my new favorite recipe. During Whole30, I have eaten it multiple times for dinner and lunch. It is so good!

Also, it is so easy and quick to make. Here’s what I used for 4 people:

Ingredients:

1 pack of natural ground turkey or chicken OR buy chicken and make it into ground chicken yourself

Lettuce (I use mixed greens)

1/2 avocado per person (My family usually each does this on their own because my sister and brother hate avocados)

Natural salsa

Side: sweet potato

Directions:

1) Saute onions first, add in ground poultry once the onions are browned. Add in garlic and spices if you want as well. I use basil and oregano.

2) Add in chopped tomatoes to give the meat a little bit of juice. Simmer for 5-10 minutes

3) Add the meat onto a bed of lettuce (and I add in olive oil and balsamic vinegar).

4) Cut up avocado and add in along with 2 tablespoons of salsa.

Done!

Let me know if you end up trying this. I love it!

03-17-2013

Whole30 Week 2 Recap

Already halfway through the 30 day challenge…can’t believe it, time actually went by quickly! Still feeling great and not feeling any cravings. Though last night I did have a dream I ate pizza and ice cream LOL, but the book did say sometimes you may have dreams about foods you miss :-P

Here’s my week 2 update:

Day 8

Meal 1: 2 hard boiled eggs, cashews

Meal 2: salad with ground turkey and tomato sauce + grapes

Meal 3: one egg

Meal 4: chicken with sweet potato, tomato sauce with peppers, onions and crushed tomatoes

Day 9

Meal 1: three egg omelette with mushroom, 1/2 avocado

Meal 2: apple with almond butter

Meal 3: salad with tuna, 1/2 avocado

Meal 4: hard boiled egg, banana (thought I was going to have my long run this day but it was cancelled)

Meal 5: wild caught salmon with sweet potato

Day 10

Meal 1: 2 hard boiled eggs with salad, 4-5 strawberries

Meal 2: salad with chicken, 1/2 avocado, tomato, cucumber, sweet potato

Meal 3: apple with almond butter

Meal 4: 1/2 banana, cashews (before my 9 mile run)

Meal 5: taco salad, sweet potato (will post recipe this week because it is SO good!) Here’s a picture:

Day 11

Meal 1: 3 hardboiled eggs, 1/2 avocado

Meal 2: tuna with mixed greens, alfalfa sprouts, 1 banana

Meal 3: chicken, tomato sauce, cauliflower rice

Day 12

Meal 1: 2 chicken sausage, 1/2 avocado, handful grapes

Meal 2: mixed greens, three hardboiled eggs, apple with almond butter

Meal 3: 1/2 can of tuna (post workout)

Meal 4: sweet potato and leek soup

Day 13

*May have had too much almond butter today but I was hungry and we haven’t gone grocery shopping for other snacks!

Meal 1: 2 hard boiled eggs, 1 chicken sausage, 1 banana with almond butter

Meal 2: tuna with mixed green salad (strawberries mixed in)

Meal 3: taco salad again…because it is so delicious

Meal 4: banana with almond butter

Day 14 (today so far)

Meal 1: 3 egg omelet with mushrooms

Meal 2: chicken, tomato/tomato sauce, spaghetti squash

 

Half down, half to go!

Anyone have paleo/whole30 recipe suggestions for me? =)

03-09-2013

Whole30 Week 1 Recap

I did it! 1 week of 100% Whole30! (well, minus tomorrow but I wanted to write this post today).

It was actually way easier than I expected. The only thing I got cravings for was cereal in the afternoon sometimes. I think it’s easier for me than for my mom because I had pretty much cut out grains and dairy before starting this challenge, so my body was pretty much used to it. Here is what I ate this week for those who are interested!

Day 1

Meal 1: 3 scrambled eggs with mushrooms

Meal 2: mixed greens, tuna, sliced strawberries, 1/2 avocado salad

Meal 3: I don’t remember if I had a meal between lunch and dinner…but if I did it may have been a larabar

Meal 4: spaghetti squash chicken alfredo

Day 2

Meal 1: 3 scrambled eggs with mushrooms

Meal 2: 1 apple with almond butter

Meal 3: spaghetti squash chicken alfredo leftovers

Meal 4: chicken sausage, larabar (pre 8 mile run)

Meal 5: tuna with broccoli (post 8 mile run)

Meal 6: balsamic chicken with spices and sweet potato

Day 3

Meal 1: 2 hardboiled eggs, 1 chicken sausage, 1/2 avocado

Meal 2: mixed greens, tuna, almonds, 1/2 avocado

Meal 3: grapes and cashews (pre workout)

Meal 4: chicken burgers with watercress salad

Day 5

Meal 1: 2 chicken sausage, 1/2 avocado

Meal 2: chicken leftovers with mixed greens

Meal 3: grapes, cashews

Meal 4: chicken, organic tomato sauce, cauliflower rice (recipe coming soon!)

Day 6:

Meal 1: 2 chicken sausage, 1/2 avocado

Meal 2: chicken + cauliflower rice leftovers

Meal 3: 2 hardboiled eggs, 1/2 larabar (pre workout)

Meal 4: other 1/2 larabar (post workout)

Meal 5: beef with mushrooms, mixed green salad with tomatoes and 1/2 avocado, 4 strawberries post-dinner

Day 7 (today so far)

Meal 1: 2 eggs, 1/2 avocado

Meal 2: chicken with crushed tomatoes, peppers, onions, tomato sauce

 

Overall, this week has been great and I have been feeling great. Some meals are repetitive throughout my week but I’m ok with that. I like being in a routine. I try to switch it up sometimes for breakfast at least (well, with eggs and chicken sausage). But I love finding new dinner recipes to try out…we’ll see what I can make this upcoming week!

Question for those who have done Whole30 and also been endurance training: How do you fuel for long runs? I’ve read raisins are good, and dried fruit. Help!

03-04-2013

“It Starts With Food” Book Review + Whole30 Update

So as some of you know, last week I said I would start Whole30. I only had information from their website and figured I’d try it out. Well, it was a major fail because I wasn’t fully prepared or invested. I knew I wanted to read the book that goes over Whole30 first. So I decided to buy It Starts With Food (Only 10 bucks on your nook or kindle!).

I love the book. It gets right into the science behind your food choices, and how it affects your body and hormones. There are so many things food can play a role in, such as sleeping issues, skin issues, digestive issues, and more. I highly recommend anyone interested in the science behind food to pick up this book. They give a lot of analogies too so it’s not too “science-y.”

Starting today, I am doing Whole30. The book went over a lot of great stuff that really motivated me. I had a delicious mushroom and egg omelette this morning, and had some tuna, mixed greens, strawberries, and avocado for lunch. I know 30 days will be hard, but as the book says, it’s a reset for your body and your hormones. I can’t wait to see how I feel at the end of the 30 days!

For those of you who told me you have tried Whole30, what are some of your favorite recipes?

02-26-2013

Beef & Veggie Stir Fry

IMG_3775This was a totally spur of the moment meal. I needed to make something that was “Whole30 compliant” so I figured I could do a stir fry with a bunch of veggies I had in the fridge. Here are my ingredients (minus the radishes I didn’t end up using):

IMG_3772

I put the beef in the pot first and browned it. Then I added in the mushrooms:

IMG_3773After that, I added in the crushed tomatoes, garlic, celery, and sweet peppers. I let those simmer for a while before adding in the broccoli last. IMG_3774

I used crushed tomatoes instead of tomato sauce because of all the added ingredients found in tomato sauce. I definitely plan on making some homemade tomato sauce this weekend!

This whole process probably took me 30-40 minutes. So easy! Here’s the full recipe/steps (which served 4 people):

Ingredients:

2 packets of beef squares

8-9 sweet peppers

1 stalk of celery

1 teaspoon of chopped garlic

1 container of crushed tomatoes

1 head of broccoli

1 pack of chopped mushrooms

Steps:

1) Brown the beef. When it is basically almost done, add in the mushrooms. Let the mushrooms cook/simmer for a few minutes. Add garlic and stir.

2) Add crushed tomatoes, peppers, and celery. Let simmer for 10 minutes.

3) Add broccoli. Let simmer for 5-10 minutes (until broccoli is cooked to your liking) before serving.

Enjoy!

Feel free to let me know if you try this!

What are your favorite quick-and-easy dinner recipes?

02-26-2013

Trying the Whole30 Challenge!

The past few weeks I have not been good with my nutrition. I seem to have lost motivation and stopped tracking what I was eating. For the most part I still ate well, probably 60/40 ratio as opposed to 80/20. Though I will admit to having one too many cookies this weekend…

Anyway, I knew I needed a fresh start. I have “gone paleo” before and saw great results both physically and mentally. Which is why I am doing the Whole30 Challenge. For 30 days, I will eat only health, whole, nutritious fruits, and stay away from grains, legumes and dairy. I actually don’t eat much of those anyway because I have a sensitive stomach…so this shouldn’t be too hard! My sweet tooth is what will get me ;)

Yesterday was Day 1. I ate perfectly! I am hoping I can keep this up for 30 days without any cheats as they mention, and then continue to eat healthy after the 30 days are over. I really felt I needed to reset myself and recapture my goal. I know eating healthier, and eating only whole foods will help me achieve my goals, and also help me have more energy for all of the activity I do.

Each week I will post a recap of what I ate as meals in case you’re curious! As an example, here is what I ate yesterday:

Meal 1: 2 eggs + kale and 1/2 a banana smoothie + green tea

Meal 2: 2 turkey sausage links + a ton of mixed greens, alfalfa sprouts, and tomatoes

Meal 3: celery, tomatoes…other 1/2 of banana and handful of cashews. (Ran out of eggs)

Meal 4: Beef stir fry with a ton of veggies. I’ll be posting this recipe later today!

Not bad at all. On workout days I plan on adding an extra meal, since the plan advises you have a pre and post workout meal. I usually don’t have a post-workout meal, as I just wait for dinner, but this will help me get in the habit of replenishing protein and carbs after workouts.

Have you tried the Whole30 challenge? Or done something similar like paleo/primal? Please share some meal ideas!

02-13-2013

Health/Fitness Links To Get You Through The Day

It’s slowly getting closer to spring…I need it to be warmer! I hate having to run outside in layers, gloves etc. Today’s not too bad but it’s not a running day. I’ll be lifting later today. Anyway, here’s some info I found for you this week!

Do you have a favorite healthy recipe? Tell me in the comments!

02-06-2013

What’s Really Inside a Caramel Frappuccino

I received an email from Livestrong today with some crazy facts about what’s inside a Caramel Frap.

I don’t know about you, but I love frappuccinos. Back in high school, every time I went to the mall with a friend I would stop by Starbucks to have one. My friend was way more of an addict than I was though…she’d get one when we got to the mall, and once we were done shopping! Once she even got mad at me because I rushed her to leave and she didn’t have time to get her frappuccino. True story…sorry Nicole =P

Anyway, I only indulge in these every so often, and for good reason. These nutrition facts make me think twice before I order one.

So Livestrong posted the nutritional facts for a Venti (which is the biggest size).

510 calories, 17g fat, 84g carbs, 81g sugar, 6g protein

At least it has 6 grams of protein?

Plus, the ingredients are just frappuccino mix, whipped cream, caramel and sugar.

With 81 grams of sugar, drinking one Starbuck’s Venti Blended Caramel Frappuccino will give you the same amount of sugar as if you had eaten: one full size Kit Kat bar (22g), one full-size bag of Peanut M&M’s (25g), one full-size box of Milk Duds (27g), AND four Everlasting Gobstoppers (7g)!

Taken from livestrong.com

Whaaaaaat?? It helps when you can envision how much actual food a liquid beverage equates to. Of course, the Venti is the largest size so it has a lot more sugar, but even a tall has 40g of sugar. That’s a LOT of sugar.

If you want your sweet fix, get a cup of tea or coffee and add flavoring to it. When I drank coffee, I’d get a cafe americano and add 1 pump of a flavor (pumpkin, vanilla) and it’s waaaaaay less sugar and calories. An Americano is probably like 30 calories if that (straight up espresso and water).

Do you drink frappuccinos? What is your guilty pleasure drink?

01-28-2013

Trader Joe’s Haul

I finally went to Trader Joe’s! And it was awesome. I used to love Whole Foods but I am definitely making the switch over to Trader Joe’s now. While Whole Foods has more options (like a deli, meat/butcher, etc), Trader Joe’s wins in overall value. Things are much cheaper at TJ’s and some items I found were less than even at my normal grocery store. #winning

I wanted to share with you all what I picked up. I didn’t get a ton of stuff, but a few things to get me through the week. Here they are:

photo 1Above there is some Ezekiel bread, all-natural, hormone-free chicken, turkey bacon, mushrooms, and all-natural turkey breast slices. I made a delicious collard wrap with my turkey slices for lunch today which I can’t wait to eat. For dinner, I made some chicken stew in the crockpot.

IMG_8939

Here we got a pineapple, eggplant (because I have only had it like…once…and keep hearing how good it is), onions, and a pomegranate to try eating as a snack.

IMG_0265Lastly, I picked up some avocados, tomatoes, fresh apples, and organic, grass-fed beef. While grass-fed beef is a bit pricey, my mom and I decided it’s worth the investment so we’re not eating meat with a bunch of hormones and other added stuff in it. In order to save money, we will be eating 1-2 meatless dishes a week (which is also healthier too!).

I can’t wait to eat delicious, clean meals this week. As I wrote this morning, I was frustrated last week with my lack of progress, and wasn’t eating that great. I’m ready to get back into it this week because being healthy is much more than just looking good on the outside.

Do you shop at Trader Joe’s? What are your favorite grocery store items you HAVE to pick up each time? Mine are bananas!