Whole30: The [Not Really] Half-Way Point

So we're technically just about half-way through the Whole30, since we're at the two-week point. But we're not really half-way through because we're planning on at least doing the 10-day reintroduction, if not more. I have some different thoughts on the diet, food, and what to do when the Whole30 ends.

Reintroduction

For the reintroduction--which I plan to start immediately after day 30--I want to especially pay attention to a couple different things. The first thing I want to reintroduce is gluten-free grains. I haven't tried much gluten-free food because, when you're used to gluten, the two just don't compare. After being off all grains, I'm interested to see how my body and taste buds respond to gluten-free.

If things go well, I may try to make the shift to living gluten-free as much as possible, but still limiting my grain intake. This is going to be a struggle because, to be honest, I'm a bread lover. Whenever people ask the question, "If you had to eat one food for the rest of your life, what would it be?", I usually answer bread. Or pizza, but that's bread with some other stuff thrown on top. Breaking up my love affair with bread is going to be hard.

I also want to reintroduce certain types of dairy, like cheese and cream in coffee. I had already been off milk for the most part before this Whole30 started. I don't think I have a dairy allergy, but I do think it affects me negatively in a small way. So I want to see what I can handle, and if I should be limiting it to once a week or something like that.

The other thing I'm curious about is legumes. I don't think I have an issue with those, but until I do the reintroduction, it's hard to tell. So this will be a helpful 10-day period as I go through what's okay and what isn't. Overall, my goal after completing the Whole30 is to make changes that will help me continue to eat well.

Post-Reintroduction Food Choices

This week I've been wrestling with different thoughts and desires surrounding food. I've been catching myself wishing for things like pizza, lattes, and candy. The funny thing about the Whole30 is you can feel so strong and resolute in your decision to do it one day, and be totally ready to throw in the towel the next. That's what scares me about when this 30-day period ends, what will I do?

I know it will be very easy for me to slip back into my "old" way of eating. But, I also know that after completing the Whole30 previously, I was able to cut out soft drinks almost permanently. (I say almost because I did allow myself to have them on my honeymoon, but cut them off again after getting back and settling into a routine.) So I know it's possible to permanently cut out a bad food item.

Following the reintroduction and after evaluating the results, one of my plans to eat better is to cut out another food item. I think it's more manageable to make a permanent shift with one item at a time. When I cut out soft drinks, it was hard at first, but after a while I got used to ordering water at restaurants and not buying them at the store. More recently I reached a point where I didn't even like having them anymore, which felt like a huge victory and made abstaining so much easier.

So I think cutting out one item will be an easier way to move forward, and later if I want, I can cut out something else. I also think I may start keeping a food diary of what I'm eating/drinking. This will help me track my eating habits so I can see when my weakest times are, what I tend to go for, and what I need to cut back on week-to-week and month-to-month.

I've also considered the possibility of a "cheat day." I would eat clean on say Monday through Saturday, but on Sundays allow myself to go off that a little. Sundays are usually a hectic day for meals, especially in the evening. So it would be a good day to have less strict rules in place.

Why it Matters

For Whole30-ers looking for a permanent change, I think it's important to consider these things before the Whole30 ends. As soon as the Whole30 is over, if you don't have a plan, it's so easy to get back into your old eating habits. (I can have pizza and cookies now?! Bring them on!!) The point of the Whole30 isn't just to reset your system (which is important), but to also help you see how the foods you're eating affect you, and make important changes based off that information.

As "good" as some foods seem, if they're hurting you inside, sapping your energy, or causing sleepless nights, are they really worth it? The goal should be to live our best life possible, and sometimes that means saying no to things that taste yummy but ultimately hurt you. I hope that all of us Whole30-ers can work through this together, encouraging each other to make good choices when it comes to food.

Whole30: The First Few Days + A Recipe

We're now on day three of the Whole30--or four if you started on Jan. 1--and so far things are going well! Like last time, I think my body is skipping the "hangover" phase of the Whole30 timeline. I haven't noticed any headaches and have been feeling great, so I'm thankful. I'd be fine with skipping "kill all the things" but let's be honest, that's probably not going to happen.

If you're looking for an exercise routine, check out Buzzfeed's Get Fit Challenge, an option Nick discovered the other day. It technically starts tomorrow, as today was a rest day, so you haven't missed anything. I'm thinking about doing at least parts of it with him, interspersed with Zumba. Let me know if you're going to do it too!

Meals + Tips

As for meals, here's what we've been having so far.

Day 1, breakfast: Eggs scrambled with clarified butter, and black tea to drink.

Day 1, lunch: Taco lettuce wraps--ground beef seasoned with homemade taco seasoning--with guacamole and sliced scallions and tomatoes. For a side we had carrots and more guac.

Day 1, dinner: Hamburger patties prepared with freshly crushed garlic cloves, onion powder, salt and pepper and cooked over charcoal. We had sliced avocado and oven-baked potato bites (recipe below) as sides, and topped them with some homemade ketchup.

Day 2, breakfast: Eggs scrambled with clarified butter, clementines, and black tea with fruit.

Day 2, lunch: Leftover taco meat over leftover potato bites with sliced avocado.

Day 2, dinner: Homemade chicken and vegetable soup and all-natural apple sauce.

Day 3, breakfast: Eggs scrambled with clarified butter, clementines, and green tea with fruit.

Day 3, lunch: Chipotle's chicken salad with pico de gallo and guacamole.

When you're making food for the Whole30, my advice is to make enough for several meals, keeping leftovers for the days when you don't have much time or motivation to cook. Tonight we'll be having some of the soup we made yesterday since we tripled the recipe, which will help since our Sunday evenings are full with youth activities. Knowing you have to make food from scratch for every meal can be daunting, but you can help yourself out and make some extra.

Cravings + Tips

Cravings are an inevitable part of the Whole30, and honestly one of the hardest parts. I'm not really looking forward to those days when all I want is something I can't have, like chocolate, or cereal, or bread. But I think there are a few ways we can all do ourselves a favor and combat cravings at the source, in our minds.

1. Don't dwell on it. When you start to crave something, you have two options. You can keep thinking about it, wishing for it, and feeling sorry for yourself that you can't have it. Or, you can redirect your thoughts to something else and focus on that. If all you focus on is what you can't have, you'll essentially torture yourself, only making things harder. My advice is to not allow yourself to go there. Don't think about the flavor, don't visualize yourself eating it, don't keep thinking about how much you want it. Just don't go there.

2. Visualize it. If you can't stop yourself from thinking about the bad food you can't have, visualize what that food is made up of. Be honest with yourself, bad food is made up of crap. Crap that isn't doing your body any good, like toxic sludge working its way through your body. Re-associating food with what it really is, bad junk clogging your system, will help you want the healthier choices of the Whole30. Think about those options for what they are, good, wholesome, nutrient-rich foods that are doing your body a whole lot of good.

3. Practice mental coaching. A lot of the struggle of the Whole30 is in our minds. It's not hard to eat well, it's not hard to cut out a food group for a month. We have access to the food items we need, we have the physical ability to choose what we can have over what we can't have. The hardest struggle is inside the mind, where we think we need something just because we want it. Work on mentally coaching yourself through the process of the Whole30. Tell yourself the truth, that you will have cravings, it will be difficult, but you are strong, you can do it, it's good for your body. You'll need mental toughness to do it, but mental toughness is something you can have, you just have to coach yourself through it.

What do you to to help yourself through the tough days of the Whole30? What meals have you been enjoying? How is the process going so far? Share your tips, recipes, and experiences in the comments. I'm always looking for new recipes to add to my Whole30 Pinterest board, so please pass along your favorites!

Oven-Baked Potato Bites
Ingredients:
- Four small baking potatoes
- 1 Tblsp olive oil or melted clarified butter
- 1/2 tsp garlic salt
- 1/4 to 1/2 tsp paprika
- 1/2 tsp parsley flakes
- 1/8 tsp onion powder
- 1/8 tsp pepper
Directions:
1. Preheat oven to 400 degrees.
2. Scrub potatoes thoroughly, then cut each potato lengthwise into 8 slices, then dice each slice into bite-size pieces.
3. In a bowl combine oil and herbs/spices. Stir potatoes into the mixture.
4. Arrange potatoes on a baking pan (approx. 11 x 7 x 1/2 inches) and bake uncovered for 25 to 30 minutes or until tender. Best served hot.

Gearing Up for the Whole30

The Whole30 is starting soon and I've heard from a lot of friends who have told me that they are IN! I can't tell you how excited I am to do this together! Nick and I are most likely starting on January 2 as we will be having a belated Christmas celebration with my family on the first. It's up to you when you choose to start, sometimes it's easier to keep New Years Day open.

Regardless of your start day, we're about a week away, and now is the perfect time to start gearing up for the Whole30, both mentally and in your kitchen. Mentally it's important to start thinking about what the Whole30 will involve (like no more toast or creamer in your coffee), and why you're doing it. It will be tough at first, so mental toughness is in order!

It helps me to think about the work aspect of the Whole30. It will be difficult, but it's a job worth working on. I will work to get my body back into a place that it needs to be. I'm not just subjecting myself to dietary torture, I'm working on a better me. Find a good mental place now, while times are easy, and go back there when times get hard.

You'll also want to start getting your kitchen ready for the Whole30. That means shopping for Whole30-approved food items and getting rid of restricted items, especially junk food! You'll want to start by planning some meals and shopping for the ingredients you'll need for those meals.

For starters, check out some Whole30-safe recipes I pinned on Pinterest. They include the recipes I've shared here on the blog, which you can also find by clicking this link and scrolling down. On Pinterest, I will make a note in the pin description box of the name of the recipe if needed (some pages might include multiple recipes, not all are necessarily Whole30-safe), and I will note any necessary substitutions to make, should a recipe be just shy of Whole30-safe. Keep checking back or follow the board as I will add to it over time.

Follow Elise & Nick's board Whole30 Recipes on Pinterest.

 

It's important to always read ingredient lists and labels carefully when you're on the Whole30. Even so-called "healthy options" may include things like soy or sugar substitutes, or other things not allowed when on the Whole30. It may seem daunting at first, but you will quickly get used to checking for bad ingredients, and learn which brands and items are safe.

These Whole30 downloads are also helpful as they include the program rules and a handy shopping list. Make sure to include snack items on your shopping list, like citrus fruits and veggies that you can take with you on-the-go. Be prepared to spend more money on what may seem like less food, but know that you're investing in better choices for a healthier, happier you.

I'm so looking forward to doing this in a group, some of us together, others farther away. As I mentioned before, I'll be using my blog to chronicle our adventures and share encouragement. I'll also be using things like Instagram and Twitter to share the daily aspects of doing the Whole30, and I'd love it if you did too! If you're participating, please add our group hashtag, #WeDoWhole30 to your posts. This way we can stay connected and check out each others' progress!

If you're a smartphone user, check out the Studio design app for iPhone or Android. It's a photo-editing app with TONS of graphics you can add to your pictures, including Whole30 designs! Check out how others have used the app to chronicle their progress on the Whole30. I use it to do a lot of my design projects, and used it on the icon above.

It's not too late to join us! Send me a message or leave me a comment and let me know if you are in! For local Iowa City friends, I'll be planning some events and meals for us to do together soon.

Coming Soon: The Whole30 Returns

Graphic created with Studio.

We're getting together our biggest group of friends yet to participate in the Whole30 and we'd love for you to join us! It's 30 days of good, clean eating; a diet cleanse to help reset your system, weed out what's hurting you, and start fresh.

What better way to kick off the new year than with a new you?! And let's be honest, a 30-day-long resolution is a lot easier to keep than a year-long resolution.

What's the Whole30?

Find out everything you want to know about the Whole30 on the official program website. It's the place to start. It explains the diet (a 30-day cleanse), the reasoning behind it, and what it will help you accomplish.

This isn't the official program site, this is my personal blog. I'll be using it as a place to chronicle our adventures, share recipes, and facilitate group support and encouragement. (See step four on the page I linked to above. If you do the Whole30, you will need the support.)

Why should I do the Whole30?

You shouldn't do it just because we're doing it or because someone tells you do. You should first, do it because you want to, and second, decide that you want to do it for yourself. Maybe that sounds like the same thing, but it's important to want to do it because you want to help yourself.

If you're looking for more reasons, check out some testimonials. Here is a post I wrote after completing my first Whole30 in 2013. You can also read comments from health experts and testimonials from people who have done the Whole30.

If I participate, what do I have to do?

Like any diet or program, there are dos and don'ts, things you can eat and things you can't. The great thing about the Whole30 is that you get to eat. It's not a juice fast or a scam program. You get to have real food, good food, during the Whole30.

You can dig a little deeper and find the rules on the Whole30 site, but simply stated, it cuts out dairy, sugars/sweeteners, grains, legumes/beans/peanuts/soy, alcohol, and MSG/sulfites/carageenan. Also, participants are instructed not to weigh or measure themselves for the duration of the Whole30. (Personally, I like this rule. Delayed gratification is a good thing.)

If you want to do the Whole30 with us (a collective of friends in the Iowa City area), and you're local, we'll definitely be doing some meals together and encouraging each other along the way. If you're not local, get in on the action through my regular blog posts. You can check back here throughout the month, or (even easier!) sign up for email updates and get my posts automatically. Just put your email address the "Follow by Email" field in the sidebar and never miss a post!

What happens after the Whole30 is done?

The Whole30 liberates participants from the tyranny of processed, over-sugared, unnecessary items we have come to call food. It shows us how we can survive well on good, wholesome foods, and feel amazing in our bodies.

So after it's done, it's up to you what you want to do. (Although the program does have a great list for you to complete.) You can keep doing the Whole30 if you really like it, or you can do a modified version.

One really great thing you can do, as recommended by the program, is reintroduce the foods you weren't allowed to eat during the Whole30. You remain on the Whole30 while reintroducing the "disallowed" food groups over a period of 10 days. This way you can see how certain foods affect your body/sleep/etc.

Want more?

You can find lots of information on the Whole30 site, and in the book "It Starts With Food." You can also check out blog posts about the Whole30 written by my friend Cami. She's how I first heard about the program and she has completed it multiple times. You can also leave questions for me in the comments, check out my past posts about the Whole30, or contact me.

You in?

If you decide you want to participate, let me know! I would love to talk details with you and add you to the list of participants. It's my goal to weave a strong support group, share delicious food and recipes, coordinate hang outs/work outs, and make this an enjoyable experience for all of us. Comment below, talk to me, or shoot me an email. Let's do this!

The Whole30 Returns + A Recipe

It's been a while since I wrote about the diet cleanse Nick and I tried in January, the Whole30. If you missed those posts, here's some of the back story. Since completing the Whole30, we've been sold on its ability to work wonders on our bodies and encouraged anyone we know to try it. It can be difficult in the beginning, but is well worth the effort as it can improve anything from acid reflux (as experienced by Nick) to hair texture and growth (as experienced by me).

Most recently, we encouraged a new friend of ours, Julie, to try the Whole30. She's in the middle of it and last night we had a Whole30-safe dinner together of salmon and broccoli (recipes can be found here). Sometimes finding dishes that are yummy and Whole30-approved can be difficult, which is why Nick and I branched out to make or modify our own, the salmon being one such recipe. Dinner was delish and we discussed other meal options, including my mom's chili recipe which I modified for the Whole30. I realized that I've never shared this recipe on the blog, so I'm sharing it today. I'm also including non-Whole30 options for those who aren't doing the diet and are interested in the original recipe. (A note for Whole30ers, make sure to always check the ingredients on any canned/bottled items you buy from the store to ensure non-Whole30 ingredients, like sugars, haven't been added.)

Suzie's Hearty [Whole30-safe] Chili
Ingredients:
- 2 lbs ground beef (non-Whole30ers can do 1 lb ground beef and 1 lb Italian sausage)
- 1 large onion, chopped
- 2 cloves garlic, chopped or crushed (pushed through garlic press is best)
- 1 or 2 16 oz. cans of whole tomatoes (depends on personal preference)
- 2 to 3 16 oz. cans of tomato sauce
- Non-Whole30ers can add 1 15 oz. can of red kidney beans, drained; 1 tsp. sugar (optional)
- 1 tsp. oregano
- 2 tsp. basil
- 1 tblsp. chili powder
- 1/4 tsp. black pepper
Cook and stir beef (Italian sausage), onion and garlic in a large saucepan until meat is light brown, drain, place in large pot. Stir in tomato sauce, tomatoes (with liquid), oregano, basil, chili powder, black pepper (kidney beans, sugar). You may want to slowly add chili powder to personal preference. Bring ingredients to a boil, turn down and let simmer for a few minutes, then enjoy!

On the Whole30, we enjoy pairing this with all natural apple sauce and TERRA Original Veggie Chips. For non-Whole30ers, this goes great with cornbread topped with honey.

We're planning on doing another round of the Whole30, and hopefully we'll be coming up with some new recipes to share in the future! In the mean time, please share your Whole30-safe recipes in the comments.

Whole30: [Belated] Wrap-Up

No, I have not fallen off the face of the planet. Yes, the Whole30 is officially done and I have some looking back to do.

Before I start, if your jury is still out on whether or not to try the Whole30, let me encourage you to give it a shot. Everyone I know who has tried it has loved the results. (Including me!) I fully recommend it, not only for the weight loss, but for the healthy, cleansing factor. Doing something good for your body is always a good idea.

Personally, I noticed several changes. First, my sleep was better, deeper (REM every night and I knew it because I had tons of lucid dreams), and very "regular." I would (and still do) get tired around the same time each night, and wake up about the same time each morning (generally without my alarm).

Second, I felt healthier, thanks to cutting out tons of bad foods and empty sugars. That translated to overall physical health for the duration of the Whole30 (minus the very end when I caught a slight cold), and no food-related sickness. I used to get fairly regular stomach aches from certain foods I ate. That never happened on the Whole30.

I also had no trouble transitioning back into the gym with strong workouts. I mostly ran and did weight training. Because of the regular weight training, I didn't expect to lose much weight since, as we all know, muscle weighs more than fat.

The day following the conclusion of the Whole30, Nick and I participated in our first-ever race, a local 4-mile. We didn't run the entire distance, but we were happy with our finishing time and are planning to participate in another 5K in March.

All ready for the B-rrry Scurry!

Anyway, other benefits I noticed were clearing skin, stronger hair (I am assuming this is related to my vitamin D levels; I used to lose a lot of hair each day), lack of general aches and pains, and regularity when it came to going to the bathroom. (TMI, I know, I tried to phrase it nicely. :P)

I lost about seven pounds, which I thought was good considering the weight training, and I also lost about seven inches total from various parts of my body that I measured before and after the Whole30.

From here, my plan is to continue to use the Whole30 as a base and guide for what I should be eating--more fresh fruits and veggies, meats, and less sugar, grains and processed foods. I have also decided to cut out all soft drinks at least until I get married, if not beyond. The Whole30 helped me get off them, and so far I've found it easy to stay off them. I'm also choosing tea with fresh fruit as a sweetener over coffee most days. In these ways I hope to continue cutting out excess sugars.

If you have any questions about the Whole30, comments or input, I welcome your feedback!

Whole30: Let's Talk Food (and Recipes)

I am a self-proclaimed picky eater. I always have been, and probably always will be in some form. I have gotten better over the years (trying new things like guacamole can change your life), but I'm still that person who can take one look at something and turn her nose up.

That's why I thought doing the Whole30 would be a challenge for me since I like my basics--bread, potatoes, milk, and of course, sugar. But I was resolved to do it, regardless of what I thought I would or wouldn't like. I just decided to look at it as more than a challenge to eat right, but also a challenge to invent new recipes or put my own spin on old ones, and find good food I would like.

If you look back over my past Whole30-related posts, you'll see that I've been sharing some different recipes. I, the picky eater, approve them all, as does my sidekick (and fiance), Nick. Some recipes have also been approved by non-Whole30ers, so they have to be good, right?

This week we've been recycling a lot of our previous recipes, just because we liked them so much. We made deconstructed taco burgers for dinner last night and had leftovers for lunch today. We also delved into the realm of pork chops, seasoning them with fresh garlic, onions, salt and pepper, wrapping them in bacon, and pairing them with garlic-roasted fresh green beans and a side salad topped with homemade avocado dressing. (Side note: It's a good idea to buy the book, It Starts with Food, which will tell you everything about the Whole30, including how to make your own mayo and dressings.)

So if you're wondering if you'll actually like any of the food you're going to be eating during the Whole30, take it from me, you will. Don't be afraid to get creative with spices, garlic (which is awesome on practically everything) and switching up a dish you might make on a regular basis.

Baked eggs in bacon baskets; can also be made scrambled.

That said, tonight we had steak. Nick made his own dry rub and I tried out a recipe for baked eggs in bacon baskets, found here and pictured above. It was delicious, so I've included the steak rub recipe below. We also had sugar snap peas boiled in lightly salted water with one chopped scallion.

The baskets were really good, though the bacon wasn't so amazing. We found a kind we could have (without sugar), so I'm sure "regular" bacon would taste better. These would also make a great breakfast item, obviously, kind of like a bacon egg muffin. Similarly, I'm interested in putting my own spin on this egg muffin recipe.

Nick's Steak Dry Rub with a Kick
(Covers at least four 5-oz. steaks)
Ingredients:
- 1 1/2 tsp. garlic powder
- 1 tsp. onion powder
- 3/4 tsp. paprika
- 3/4 tsp. chili powder
- 1 tsp. salt
- 1 tsp. black pepper
Mix spices in a small cup, then massage mixture into meat on both sides. Nick prepared our steaks by browning two chopped garlic cloves and two sliced scallions in about 1 tbs. clarified butter in a skillet, then cooking steaks in the skillet until done.

Have a Whole30 recipe or recommendation? I'd love to hear your suggestions and try something new!

Whole30: Week One - Complete!

One week down, three more to go! (It feels so much more manageable when put in weeks rather than days, right?!)

Today was a pretty good day overall, though I'm adding a new point on the timeline, "want to cry about everything." I felt like everything that was remotely frustrating made me want to cry, rather than kill things. I'm not sure if that is a good or bad sign, but I'm hoping it doesn't continue tomorrow. Also, having breakfast this morning and remembering to use my inhaler definitely helped me have a better workout than yesterday's unfortunate trip to the gym.

Here's a quick look back at the past week, just in case you missed anything (I personally recommend checking out the recipes).

Day 1 -  Shared my first day of meals and a recipe for yummy chicken and veggie soup.
Day 2 - Shared two recipes that pair well together--salmon and broccoli with garlic. I also shared some bits of information and encouragement.
Day 3 - I tried to spread the gym love by sharing my tips for a more enjoyable trip to the gym.
Day 4 - I talked about cravings (those wicked things!) and shared a recipe for deconstructed taco burgers.
Day 5 - Rambled about dreams, eating out, and other things that were going on.
Day 6 - Shared two lettuce wrap recipes and additional information.

Overall, I'd say it's been a good week. Yes, it has been hard at times, but it has definitely been more rewarding than challenging. I'm still recommending that anyone and everyone give it a try, if only to see what it's like to really feel good and have increased energy. (Who can say no to that?!)

Also, looking for some new moves in the gym, or at home? Check out this: Glamor's One Month Slim-Down Plan, presented in a slideshow of photo demonstrations. Or come to Iron Horse and workout with me! :)

I'm not sure if I'll continue blogging daily, but we shall see! If not, I'll be sure to keep posting recipes and "milestones" and answering any questions I get.

Whole30: Day 6 + Wrap Recipes

Today's encouraging moment: my tightest pair of jeans is already feeling a little looser! I put them on expecting them to feel like they usually do: a tight squeeze. But today they feel really good, not too tight and a little extra give. It's nothing huge or crazy, but a nice little progress marker at day six.

I only ended up eating two meals today, which may have impacted my work out (that and the fact that I forgot to use my inhaler). Didn't go as far as I had wanted to, but it's kind of hard when your chest starts to tighten up. On the bright side, I didn't have any caffeine today and I didn't feel tired or head achy at all. Normally if I didn't have a cup of coffee in the morning, by the afternoon I'd be feeling it. So that was nice.

Tonight we repeated my chicken and veggie soup (recipe at the end of this entry) for dinner, this time doubling the recipe so we could have some for lunch tomorrow. We're also planning to try my egg drop recipe with beef broth to see how that tastes. I will share the recipe if it's better (than it was with chicken broth--okay, but not amazing).

We've also been delving into the realm of lettuce wraps lately. They really make a great substitute for bread (can't believe I'm typing this) when it comes to quick lunches and deconstructed burgers. Today we had tuna lettuce wraps for lunch. They were delish! So here are a couple wrap recipes for you to try.

Ground Beef and Water Chestnut Lettuce Wraps
Ingredients:
- 1 lb. ground beef, broken up into small bits
- 1 garlic clove, chopped
- 1-2 scallions, chopped
- 5-7 diced water chestnut slices
- pinch of cayenne
- 2 pinches of basil
- 2 pinches of parsley
- spices sprinkled across pan while cooking meat: paprika, onion powder, salt, pepper.
Drizzle olive oil into a sauce pan, heat over medium with garlic while adding beef and stirring. Mix in scallions and continue to stir. Sprinkle/add all spices over meat. As meat nears completion (should be brown), stir in water chestnuts and cook for a few minutes over medium. Remove from heat and spoon into lettuce leaves. You may want to top meat with mustard, it adds a nice flavor. Wrap leaves and enjoy!

Tuna Lettuce Wraps
Ingredients:
- 1 can tuna fish in water (if you're doing Whole30, make sure to check the ingredients!)
- approx. 1 tbs. olive oil mayo (use this guide to make your own)
- 1/2 tbs. mustard (or more, depending on how much you like it)
- 2-3 diced pickle chips
- optional: diced onion
Mix tuna and condiments together with a fork, breaking tuna up into smaller pieces. Scoop tuna onto a lettuce leaf, wrap lettuce around tuna and you're good to go!

Whole30: Day 5

Here we are at day five and things are still pretty good. I had my first food dream last night. I don't remember specifically what food it was, but I was at a party being offered non-Whole30 foods and I'm pretty sure I ate some of them. And then felt bad.

Eating out with friends and family isn't such a great thing any more, especially when you have to watch people eat their French fries and burgers and you're stuck with a salad and grilled chicken. (Although homemade avocado dressing does help with that.) Also today, I craved chocolate. That was a first for the Whole30. We have discovered that homemade frozen juice pops and real fruit smoothies make a great substitutes for dessert. We found frozen fruit with no added sweeteners that we blend with some apple juice for our smoothies. Yum!

I'm not quite at "kill all the things" level, but I can feel myself getting easily irritated and frustrated if things don't go correctly. So hopefully I'm basically bypassing that phase as I'm already in "I just want a nap" mode. Because I fell asleep yesterday afternoon and today for a little bit.

Nick and I are still encouraging people to join us, because cravings aside, we've been eating and feeling great. I'm not getting nearly the amount of caffeine I used to intake and my energy levels are better than before. Especially at the gym, but I think I mentioned that. I can't help but continue to promote Whole30 and its benefits to friends and family. It's not the most fun thing, but feeling good never felt so good. ;)

Tonight we cooked up some beef for lettuce wraps. I'll let you all know how they turned out, but basically I broke up the meat, added garlic, scallions, spices and water chestnuts and sauteed it in a skillet with some olive oil. If it's good, I'll pass on specifics.

Anyone else have any recipes to share? I'm also curious to know if any of you are considering the Whole30, want to start or are going to start. Or are you doing a different diet or health routine? Please share! :)

Whole30: Cravings Central + Recipe

Today I woke up with only one wish--to stuff my face with cereal. Preferably Cinnamon Toast Crunch, but I'm not picky.

I've also been craving bread. Lots of bread. Rolls, slices, pizza dough (yeah, don't look at pictures of pizza dough when you want bread, it does not help). A restaurant in town makes really good french bread, and my mom and I went there for lunch yesterday. I can happily say I resisted, but it. was. hard.

Tonight we went grocery shopping for dinner at a local hometown-y store. We were walking down one of the aisles... with bread... ug, bread! And I forced myself to look away. Of course on the other side of the aisle, what did I see? Cereal. (Cue angry face.)

My cravings haven't really been that bad yet. I mostly crave something bad for a few seconds as I remember those days when I could just grab a handful of whatever (Cheez-Its, peanut butter, cereal!) and just stuff my face. Yes, I admit, all I've wanted to do lately is stuff my face.

On the flip side, I've been feeling really good. I only get slight headaches when I'm hungry and I'm not too cranky. I only get a little psychotic when I can't find something, or feel frustrated. But thankfully, it quickly passes. So things in that department are going well.

Workouts have also been going well. Today I did three miles (walk-run-walk-run-cool down) on the treadmill and then some weight training. Not bad for the fifth day back in the gym. I'm already feeling increased energy levels thanks to the Whole30. So yes, gym love is totally happening! :)

And though I'm only on day four, I'm already thinking about what I'm going to do once the Whole30 has been completed. Yeah, it's early, but I can't let myself get back to the way things were with too much fast food and too many sweets. Right now I'm contemplating two "allowance" meals, which will be healthier choices but still fast food, or food at sit-down restaurants. Those would be Wednesday night (with the youth group kids) and Sunday afternoon (we usually do lunch out with my family). The rest of the time, meals would be planned out and mostly Whole30-compliant. I do think I will allow some dairy back in, because hey, I love my milk. And some bread, whole wheat and of course, in moderation. But that's just what I'm thinking now. It could always change.

And now, on to the recipe. We made deconstructed burgers for the past two nights in a row. The first night I stuffed them with garlic and scallions and topped them with spices. They turned out pretty good, but not as good as the second night when we made taco burgers! Mmm mmm. So I am going to share the taco burger recipe with you, because it totally rocks my taste buds.

First attempt at deconstructed burgers with garlic-fried snow peas and carrots.

Deconstructed Taco Burgers
Ingredients:
- We used this recipe for homemade taco seasoning in place of a packet, however we didn't have pepper flakes so we used two pinches of cayenne. Prep the seasoning according to directions.
- 2 scallions, finely diced
- ground beef, rolled into baseball-sized portions
Make a bird's nest in each beef ball using your thumb. Proportionally sprinkle taco mix and scallions into all bird's nests. Roll beef back into a ball, kneading mixture into meat, then flatten into patty. Place patty (or patties) into skillet and cook on medium heat, flipping until burger is evenly cooked. Once your burgers are done, if you're on Whole30, use a lettuce leaf in place of a bun and top with whatever condiments/veggies you like. We topped ours with mustard, homemade olive oil mayo, pickle slices, and cherry tomato slices. Snow peas make a great side, as does apple sauce.

Whole30: Learning to Love the Gym

Since getting back into the gym this month, I'm trying to teach myself to love it again. This is somewhat difficult since my love for the gym started in college, under completely different circumstances.

I learned to love the gym during my freshman year, which was when I first had access to a workout facility. It actually started with joining the women's basketball team, which forced me to spend 2-4 hours a day at the gym (and with a "family" of teammates). So the gym became like a second home, someplace familiar, and once basketball ended, all I wanted to do was spend my afternoons working out.

The next year I started working at the gym because I couldn't think of a better job to have. I loved the atmosphere, running collegiate sporting events, meeting new people, and hanging out in a place I felt comfortable. I still spent most afternoons working out after class and before dinner. Running and weight training were my release of stress in trying times.

Looking back, I know the gym represented many things in my life, but most of all, I liked the way I felt when I was there. Now the battle becomes, how to I replicate that? And, how to I pass that replication process on to you all?

Unfortunately, I don't really have a concrete answer yet (if I ever figure it out, I'll pass it along in a heartbeat), but I do have a few tips/ideas to help make working out more enjoyable.

1. It starts with your mentality. How do you think about the gym? What do you associate it with? If each trip to the gym feels like a chore that you have to get done, you probably have the wrong mentality. Start associating the gym with positive thoughts. This will take work, but you can retrain yourself to think of the gym as a good thing. Associate it with feeling good, feeling comfortable in your own skin, healthy, longevity, anything that in your mind is a good thing.

2. It continues with relationships. Find a workout buddy (or several), someone you can "hang out" with at the gym, even if you do totally separate routines. It will give you someone to travel to and from the gym with, someone to chat with and follow around if you feel lost. (Or if you're the gym expert, you can help them learn how to use weight machines, etc.) It will also put you in a mutually encouraging relationship, which will continue to reinforce positive feelings about the gym.

When I lived in Denver, there were a few times we organized a "gym day" at work, where we would all go to 24 Hour Fitness together at the end of the workday (it helped that we all had memberships with the same company). If you know a group of people on the same work schedule who want to get in the gym, try organizing a "gym day" (or days), when everyone knows that at least a few people will be showing up.

If you can't find anyone to work out with, try making friends with people at the gym. This may be a little bit harder, but you're all there for the same reason. Get to know the employees and regulars you see when you typically work out. It starts with a simple hello and can grow into a friendship outside the gym.

3. Don't bite off more than you can chew. When you first get (back) into the gym, start small. Do not overdo it by running ridiculously far on the treadmill, attempting to lift half your body weight or pushing yourself until you throw up. Even if you used to be able to do more, you need to give your body a chance to get used to working out again. And yes, this phase could take a while, so continue small until you feel your strength building up, then increase your routine gradually.

The best way to get burned out at the gym is to set impossible goals for yourself, or expect more than you can physically do. When you don't meet unrealistic goals, you might start thinking things like, What's the point of going to the gym if I can't even accomplish something? So set achievable goals and you'll start feeling better about your abilities in the gym.

4. Learn your schtuff. If you don't know your way around the gym, you'll feel more timid about going in and working out. And if you don't know how to use the weight machines, you can end up injuring yourself big time. So, do yourself a favor and learn your way around the athletic facility.

Start by getting a tour from the staff when you first visit/sign up. They will be able to show you where everything is, and should also be fully versed in how to use all the equipment. If you have a question about a weight machine, do not be afraid to ask how to properly use it. Also, if you have a friend who knows a lot about weight training and machines, ask them to give you a crash course. If you can regularly workout with said friend, well that's even better!

5. Give yourself a nice, fat reward. Still need a little extra motivation? Set up rewards for yourself. I love working out right after work because I know when I'm done I get to go eat a nice, big dinner (of yummy Whole30 goodness). A filling and nutritious meal is a great reward, because it not only tastes good, but does good.

In college, my reward was a (too big) bowl of soft serve ice cream at dinner. Or lunch. Or both. I indulged. But looking back, I was probably the most in shape I've ever been (I actually bought a size 3/4 dress sophomore year, how does that happen?), so I don't think it hurt too much. Your reward might be a small sweet treat, a shopping trip when you drop a size or two, a new pair of running shoes after a few months of consistency, etc. It doesn't hurt to help yourself feel good about what you're doing (as long as you don't over-do it and break the bank or pack back on the pounds).

6. Get some good tunes. This one is fairly obvious and doesn't need much elaborating because, let's face it, music can make or break your workout. So pick out some songs that get you pumped up, put them in a playlist and get to it!

7. Don't think... too much. Do not, I repeat, do not let yourself think about "all the other things you could be doing." Even if you only work out for 20 or 30 minutes, it is time well spent. Taking care of your body is important. You shower, brush your teeth and sleep. Your body needs exercise too. So do yourself a favor, make some time and get that bod in gear!

Anyone else want to share what motivates you to get to the gym or workout at home? Let's keep sharing the love! (P.S. I have another recipe to share tomorrow so come back for deconstructed taco burgers!)

Whole30: Sharing = Caring (Including More Recipes!)

Well here we are at day two of the Whole30 and surprisingly enough, I'm still feeling good! (Also surprising, I'm writing a blog post for a third consecutive day. That doesn't usually happen. Like. Ever.)

After reading the scary "Whole30 timeline" post I shared in my last blog entry, I woke up expecting the worst. (Headaches are supposed to start on days 2-3.) While I had a few minor irritating headaches in the morning and afternoon, it was nothing like a crazy hangover headache. So either I should expect more tomorrow, or maybe I'm skipping this phase.

I also felt a little sleepy during some portions of the day, but nothing that interfered with my normal workflow. I haven't had too many cravings, yet, but for a moment I glanced at a leftover cinnamon roll in the fridge and thought that if I wasn't doing the Whole30, I'd totally snatch that sucker up! Needless to say it, along with a few other items, were deposited into the trash can.

A refreshing tumbler of black tea and orange slices helped beat the afternoon slump.

I didn't think I really ate that healthily over the course of last month, because let's be honest, I was downing the sugar like it was going out of style. But looking back, I think I ate more quality food during the week of Christmas than I have in a while (think homemade chili, a shrimp dish from Olive Garden, turkey and lots of fresh veggies). So who knows what the deal is, but so far, I'm still feeling really good. And happy. :)

Now, on to the things I have to share. First, let me talk about cost since I got a question (from the lovely Liz) on how much it cost to restock my pantry. I should clarify that on our first shopping expedition, we didn't exactly fully restock, because it's still looking pretty bare. We did end up buying a lot of fresh produce and meat, which will probably be the case throughout the Whole30.

Overall we purchased about $110 in food, but spent about $65 thanks to some gift certificates from work. Besides fresh items, we got coconut milk, chicken stock, olive oil, balsamic vinaigrette, almond butter, regular butter to clarify, juice, raisins, applesauce, tuna, spices and lemon and lime juice. We have yet to get some additional items (like coconut flour) to fill out our pantry supply, but we figured this would get us going.

Next, I would like to thank Cami for the encouraging words she left on my last post. It has meant a lot to me to have friends and loved ones encouraging me and sharing their support. So now it's my turn. If you are considering the Whole30, let me share the love and say, you can TOTALLY do this! Everyone is capable of changing their eating habits for 30 days and through that, making good lifestyle changes. And the best part, you'll feel amazing! So go for it, girls and guys! I believe in you. :)

Finally, I have two recipes to share (by request)! And even if you're not doing the Whole30, you should try these because they are simple and so delicious!

Pan Seared Salmon Filets with Roasted Almonds & Lemon
(Serves two)
Ingredients:
- 2 salmon filets (6 - 8 oz.)
- 1/2 lemon
- 6 crushed almonds (you can add more if you're sans Whole30 and an almond lover)
- 3-4 tbs. olive oil
- salt to taste
- 4 dashes of pepper (per filet)
- pinch of basil (per filet)
- pinch of parsley (per filet)
- 2-3 cloves of garlic, chopped
-  hint of cayenne
Toast almonds in sauce pan with 1 tsp. olive oil until darkened, season with salt if desired. Remove and set aside almonds. Place 1-2 tbs. of olive oil in pan, add salmon filets on medium heat, season with salt, pepper, basil, parsley, crushed garlic, cayenne. Allow salmon to cook 3-5 minutes until underside turns white, then flip and repeat seasoning. Allow salmon to cook all the way through, then add almonds and squeeze lemon over filets. Allow salmon to sit 1-2 minutes on low heat to absorb lemon flavor, then serve.

Broccoli with Garlic
(4 servings)
Ingredients:
- 1 head broccoli, cut into florets (about 3 cups)
- 2 tbs. olive oil
- 3 garlic cloves, chopped
- salt and pepper
- crushed red pepper flakes (optional)
Steam broccoli or cook in a large pot of lightly salted water until tender-crisp, about 6 minutes. Drain and pat dry (drying not necessary if steamed in holder). In large skillet, heat oil over medium heat. Add garlic and cook 30 seconds until lightly golden (no not allow garlic to brown). Add broccoli, salt pepper and red pepper to taste. Cook, stirring occasionally until warmed through (not long).

I'm off to make some deconstructed hamburgers for dinner, so we'll see how that goes. I'm also going for my first meal out tomorrow (lunch with my mom), so we'll see what I can find to eat! We're hitting up a place with a really great salad bar (I just may be the freak that brings her own dressing along). C'est la vie.

Whole30: Day 1 + A Recipe

So here we are at day one... it feels like a one small step/giant leap type thing. Significant, yet not. Also, I was excited to see how many people read my post from yesterday. Hopefully we can spread the encouragement and support around!

Today went something like this...

Breakfast: One hard boiled egg and half an orange. I made myself a tumbler of black, unsweetened coffee and attempted to drink some while at work. I probably took a total of five sips. It's hard to have coffee without sugar. :/

Morning Snack: A few almonds and raisins. Kind of like trail mix, minus the bad stuff.

Lunch: As lunch got closer I was really excited knowing I would not be ingesting crap for once. Lunches used to consist of lots of fast food (Wendy's!), which tasted delish but would later leave me feeling like I wished I hadn't gone there.

Today I had homemade chicken and veggie soup, a Whole30-safe spin on chicken noodle. I made the soup last night, essentially throwing together ingredients I knew would work (chopped celery, carrots, scallions and garlic, some spices and cubed chicken). When it was done, Nick tried some and really liked it, so we wrote down the basics, which I am sharing with you at the end of this entry. :) I also had half an apple, two pickle spears (the cracker replacement) and a small amount of juice.

I was wondering how the afternoon would go, but I didn't experience any sort of crash. (Which really, that makes sense because I didn't eat any sweets beyond fruit.)

Afternoon Snack: Same as the morning snack.

We went to the gym after work and I expected to hit that second-day-back-in-the-gym slump. But my workout today was even better than yesterday and I felt amazing. Some may say it's too early to tell if the Whole30 is doing its job, but let me tell you, there's no arguing with a mid-workout body. Things are either going really well, or really terrible. Today, things felt fantastic. I'll take it when I can get it.

Dinner: Ahh, dinner. Dinner was amazingly delicious. We had pan seared salmon filets, broccoli with garlic, cherry tomatoes and apple sauce. If you guys are interested, I will share the recipes for the salmon and broccoli in a future post.

I promise not to bore you with endless lists of the things I ate every day. This is just an example of what daily meals can/will look like for the next month. I will share recipes when they turn out decent/amazing/totally edible, or when asked for them. (And as a side note on the next month, this post from the Whole30 site scares me just a little. I don't want to become the psychotic version of myself, but I just might. You have been warned.)

In other news, I think I will be participating in my first organized run in February. We're talking at work about participating in the annual B-rry Scurry four-mile race put on by our local community college. I've never been much of a distance runner, usually only a mile at a time (I blame organized sports for training me to run-stop-run-repeat), so this could be interesting.

In conclusion, this is for the GIRLS ONLY who need some gym inspiration: Glamour posted this slideshow on their website of celebs' bodies that will make you want to get to the gym asap. I'm mostly posting this so I can go back later when I'm starting to feel chocolate cravings and remind myself that there's an end goal.

Chicken and Veggie Soup
(Serves two)
Ingredients:
- 32 oz. chicken broth (we found that Rachel Ray's chicken stock is Whole30-safe)
- 2 cooked chicken breasts, cubed
-  Drizzle of olive oil (unfortunately I didn't measure most of this, just added as I saw fit)
- 2 sticks chopped celery (or as much/little as you want)
- 2 garlic cloves, chopped
- 3 scallions, chopped
- 8 baby carrots, chopped
- 1 tsp. salt (or more to taste--I just put in a small handful)
- several dashes of pepper
- pinch of basil
- pinch of parsley

I heated the chicken broth and olive oil in a pan, added the veggies and spices and let them cook at a low boil for about 10 minutes/until soft, stirring occasionally. I added the chicken and let it simmer for 3-5 minutes.

Whole30: The Final Countdown

Today is the last day before the Whole30 begins! (Read more on this in my original post.) We're "celebrating" our last day of dining freedom with things like cinnamon rolls and caramel macchiatos. Probably a bad idea, but too late now.

We also started the first day of our new gym membership, after purchasing it last night. Nothing like starting the new year off right. It feels so good to be back in the gym again.

Nick and I have been getting ready to start the Whole30 over the past several days. It started on Sunday with making a (very long) shopping list of things we could have and would need for the next week's worth of meals.

Making the list...

Why print off a list when you can hand-write one with a Sharpie pen? (I know, it's unnecessary but I've always liked writing things out.) Anyway, after we assembled our list, we headed over to Hy-vee to buy the goods.

Siphoning off the best snow peas.

Nick is my go-to for all things relating to the grocery store, but especially produce, since he worked in a supermarket for nine years in New Jersey. He obliged by selecting the best fruits and veggies we could find, which also included digging through a tub of snow peas to find a handful of good ones.

A cart full of Whole30-approved items (minus the Jamba Juice, we had that last night).

Shopping for the Whole30 reminded me a lot of when I gave up high fructose corn syrup while living in Denver. It was surprising then how many items contained the sweetener. Shopping for Whole30 items is like that, times 10. You can't have any added sugars whatsoever, so we spent a long time reading labels and checking my list. (Nick was also very helpful for this as he memorized the names of the ingredients we couldn't have.)

In the end, we got a cart full of lovely, healthy food items, which will hopefully last us about a week.

New Year's Eve shopping expedition! ;)

And so here we go. I'm actually really looking forward to whipping this old body into shape and feeling healthy once again. Getting back in the gym reminded me just how long it's been since I really cared about staying in shape, enough to do more than go for a little jog on the riverfront.

Tonight we're going to start putting things together and working on a meal plan for the next week. I'm excited to try some of the recipes, and invent our own. Nick knows a lot about cooking (probably more than me), so I think we'll have no trouble coming up with lots of great meals.

We also weighed ourselves for the last time until the Whole30 is completed (they tell you not to take any measurements during the 30-day period), and we'll take our measurements before. If I'm feeling brave at the end of this, I might tell you all where I started at. If not, I'll just tell you what I lost overall. :)

In closing, here is some encouragement my reason for doing the Whole30, my friend Cami, passed along to some of us today: A kick-off blog post on the Whole30 site. If you're joining us, or still on the fence, check it out! And keep reading because I'll be posting all my updates here on my blog.

Food & Photos

It's here! You are now looking at my reading material for the rest of the month. (Well, I'm actually about half-way through it already because I skipped some parts. They said I could.)

I'm getting more excited for the Whole30, which as I wrote in this post, I'll be starting Jan. 2. I'm still looking for anyone who is interested in joining. It's not just about "dieting" and weight loss, but also about the lifestyle benefits. Not only is Whole30 designed to increase energy, it also helps with a whole list of other issues (like inflammation and diabetes). So if you want to give it a whirl with us (Nick is joining me, as well as several of my girl friends), you are cordially and officially invited. It lasts for 30 days, so come on, who can't try it?! :)

If you are skeptical and want to see how it goes for Nick and me, just keep checking my blog as I plan to post plenty of updates. (Especially when I'm struggling!) I'll try to get Nick to add some thoughts/guest posts too, so you can get a guy's perspective.

In other news, if you haven't seen them yet, my engagement pictures are here! I have posted some of our favorites to a rather "protected" Facebook album (to guard against those who have been a little too stalkery). If you can't see it, just shoot me a message and I'll add you to the viewers.

And speaking of photos, I think I found photography bliss. This is now on my "I kind of want this really bad" list. :)

The Non-New Year's Resolution Resolution

I do not make New Year's resolutions. Ever. I actually hate them. I hate them because there's a stigma associated with them: they are temporary, lots of people set them, and no one keeps them for more than a week.

So rather than join the crowd and set myself up to fail at my resolution and thus feel guilty, I never set resolutions.

That is why, even though this "resolution" will start in January, it is not a New Year's resolution. It's an "I'm going to start as soon as the holidays are over" resolution. And one that is not going to be dropped in a week because I have to do it for 30 days. And I will.

So what's this resolution?

In January, I and some other individuals will be kicking off the Whole30. You can click that link and find out all about it. I originally heard about it through my friend Cami, who recently completed her 30 days. Today I ordered the book, and I'm really excited about getting started.

The biggest thing I'm looking forward to is actually feeling healthy again. After moving back to Clinton, I've felt like I've been slowly dragged down into a pit of unhealthiness. And though I've tried to stay active, sitting at a desk all day and then feeling wiped out in the evening hasn't helped.

So that's my resolution, and now it's your turn. I'm inviting anyone else who wants to try the Whole30 to join me in this resolution. The best way to get through anything challenging is with friends by your side. So, let's do this together. So far Nick has agreed to join me, and my dear friend Jessica will also be starting Whole30 in January. (I'm also working on getting my mom to join.)

My plan is to start Jan. 2, 2013. I'll be blogging throughout the 30 days, both to share my experience and keep myself accountable. If you are going to join in, please leave a comment here or on my Facebook page. I'll be keeping up with all of you as well; hopefully we can share ideas, support, and encouragement.

Also, if you're joining, consider taking before pictures and/or measurements so we can compare those to the end result and celebrate our successes! If you have a blog, let me know and I will link to it so we can all share our thoughts and experiences.