Healthy Snacking

I am not 100% healthy all the time.  I admit it.  I am human and occasionally, I like to indulge in snacks that are not the healthiest choices.  (Who doesn’t like popcorn at the movies?)

But most of the time, I try to be very conscious of what I’m eating and I like to know what I’m putting in my body.  So, when it comes to snacking and making those healthier choices (and opting not to stick to just fruit or vegetables), I often like to go the homemade route.

My recent obsession are homemade protein nut butter cups.  They’re made with just a few ingredients – dark chocolate or cocoa or chocolate protein powder, coconut oil, and nut butter of choice (I use almond hazelnut).  Melt and mix and freeze.  Easy peasy.

Protein-PB-Cup

I’m also a huge fan of making my own “Larabars“.  It’s definitely a lot cheaper than buying actual Larabars, and I can throw in whatever I want.  I also like healthy cookie dough dip (made with chickpeas but you’d never know it!) and black bean brownies.

And, in the summer when it’s super hot, I might make a little “nice cream” – a healthier version of ice cream made with frozen bananas.  This is a great compromise for people like me who are also allergic to dairy.

Knowing exactly what I’m eating is definitely important to me, not only because of the obvious benefits of eating healthier and cleaner and knowing my ingredients, but also because I can eliminate as much garbage from my diet as possible.  This is especially important when I’m following the Whole 30 Program and eliminating sugar and processed “foods” and other junk.

However, as I said, I am human and I do like to indulge on occasion.  But that doesn’t have to equal eating garbage.  There are plenty of healthier options on the market – even for your favorite “junk foods”.

For example, Amplify Snack Brands – the makers of Skinny Pop popcorn – have some wonderful snack products that are comparable in taste to your regular snacks, but without the garbage and the guilt.  Their Paqui Tortilla Chips use non-GMO corn, are trans-fat free, are nut, soy, and Gluten-free, have no MSG, and are certified Kosher.  Oh, and they come in a bunch of crazy flavors (Haunted Ghost Pepper, anyone?).

Amplify also in their roster, Oatmega Bars – grass-fed whey protein bars offered in a plethora of flavors – and Tyrrell’s Hand Cooked Potato Chips– which offers “no iffy ingredients”.  And of course, let’s not forget the  Skinny Pop brand of popcorn and other products, which are also “free of all those things, including GMOs, MSG, peanuts, soy, tree nuts, and Gluten”.

As you can see, there are many options on the market for snacking better and it’s commendable to see companies with a conscience – ones that care about our health and the ingredients they choose to put into their products (and therefore, that we put into our bodies).

So, if you’re on the go or not able to making your own healthy snacks (or have no interest in it), check out Amplify Brands (or at the very least, ensure you check your labels for ingredients on your snack foods) to see what product might become your next favorite snack.

Be kind to your body and what you put into it.

~FB

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Staying on Track

If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment.  I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%.  So, here are my commitments for 2018:

Whole 30

To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program.  I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.

Whole30 Reset

I began preparing for my 30 days late this past week.  I got my grocery shopping done and spent part of the weekend eating clean meals.  My fridge is organized and the chocolate is going into cold storage.  I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some.  But, for the next 30 days, I’m committed to clean eating and drinking.

Gym Routine and Workouts and Rest

Fortunately, I don’t really ever need to push myself to exercise.  In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.

Rest Day2

I mean, if I’m being completely honest….

In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings).  Therefore, I sometimes get through a work day on 3-5 hours of sleep.  And, let’s be honest, that just isn’t enough.  Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018.  I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).

RestDay

Eye Health

A few years back I had eye surgery.  It was a gross surgery where my eyeball was cut into and a membrane was scraped out.  Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL.  If it happens, I won’t be able to read and my driver’s license will likely be taken away.

Eyes

Be proactive and take care of your vision.

I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par.  I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness.  In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.

Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription.  If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.

So that’s my short-list of my commitments for staying on track this year.  What’s on your list?

~Cheers

 

 

Welcome to 2018 – This is YOUR Year

It’s a brand new year, which means the resolutions have been made and people are out in abundance to make this year their best year ever.

Diets have been started, gyms have been joined, pacts have been sworn to.  And while I’m hoping that most of you will have success, some of you will fail.  Why?  Because plans aren’t being made.

I never make resolutions for the New Year when it comes to fitness and health.  I may make other resolutions, such as reading more, watching less television, spending more time with friends, etc.  Those are the resolutions that are easy to keep.  Because they’re easy. Changing your health and lifestyle doesn’t come easy for many.  It didn’t come easy for me at first.  Mostly because I wasn’t being honest with why I wanted to “change my life”.  (In complete honesty, I didn’t want to change my life, I just wanted to stop being fat.)  It wasn’t until I made the commitment to change my life and improve my health – for me (and not for the New Year) – that things started shifting for me.  I made a plan and I stuck with it. Why?  Because my lifestyle was becoming detrimental to my health.  I wasn’t exercising and I was eating crap and I have a heart condition to worry about.  I didn’t want to die from a heart attack before I turned 30.  That’s when I made the commitment to and for myself.

I wholeheartedly want you to succeed in your resolution.  But, instead of calling it a New Year’s Resolution, why not calling it a Lifestyle Change or a 2018 Commitment?  And instead of making a resolution, why not sit down and plan out how you will improve your health this year?  What will you do?  Make a list:

Will you commit to: Working out 3 days a week?; Creating a grocery list to include only the good stuff?  Plan your meals in advance?  Trying and sticking with a fitness class for a full session?  Eating clean?  Quitting smoking/drinking/binge watching tv?

Think about what you want to accomplish.  Do you want to:  Improve your overall health? Sleep better?  Eat more veggies? Lose weight?  Get stronger?  Run your first 5/10K?  Have mental clarity?

Once you know what and why you want to accomplish, and you commit to your new life changes, your rate for success goes up.

And for all of you who are old pros at this, be sure to support those around you. Encourage those in your circle to continue to eat better, exercise, sleep more, log out.  Welcome the newbies to your lifestyle.

And don’t be a dick in the gym!  We were all the newbie at one point.  For some, stepping into a fitness room for the first time is intimidating enough.  Be friendly!  A smile goes a long way!

2018 Gym

Saw this in someone’s feed and stole it.

Cheers and good luck!

~FB

Surviving the Holidays

Buffet
 A few years ago, I provided some tips on avoiding holiday weight gain.  (If you search Christmas or Holidays at the top of the page/in the search bar, you’ll get all kinds of good stuff from me -workouts and recipes.)  With just a few weeks to go until Christmas, this year I thought I’d provide you with some of tips on how to get thru the holidays without ruining your fitness or nutrition plan.

Christmas is often seen as the season of indulgence.  There are an excessive amount of parties and dinners and get-togethers and functions – not to mention Christmas dinner – and with all of that, there comes large quantities of food and drinks.  Whether it’s chips and dips and beer or a buffet with an abundance of rich desserts and cheeses and wines, there is likely something that will can entice even the strongest-willed guest.

 christmasbrunchbuffet

So, in order to do your best at not over-indulging (or gorging yourself) this Christmas, here are some of my best tips:

Make a Plan.   Don’t start the season off without knowing exactly how you will approach it.  Look at your calendar and figure out when you can get your workouts in – even if you can only spare 20 minutes.  Utilize that time to make the workout count!  Making a plan also comes into play when you’re preparing to feast.  If you are attending a holiday party where you know there will be lots of decadent foods served, plan your meals and eating routine around that.  Have a lighter lunch or dinner* or have a healthy snack instead of your regular meal if you will be eating later at an event.  If you really have the will power (or discipline) you can always prepare your own snacks to take with you to a holiday party – that way, you’ll know exactly what you’re eating and won’t go over your portion.  *You can also prepare a nutritious meal at home prior to going to your event.  This will prevent you from overeating or eating excessive junk at the party.  And again, this way you will know exactly what you’re consuming.

  1. Commit.   If you commit yourself to staying healthy during the holidays, stick to it.  This does not mean committing 100% (although, how fantastic would that be?), but why not commit yourself 80-90%.  If you’re not able to get to the gym 4 times per week during the Christmas rush, why not commit to getting there twice a week?  Or saving your gas and working out at home 3-4 times per week.  There are ways to compromise while (sort of) sticking to your plan.
  2. Challenge Yourself.  If you are going to be working out less during the holidays, make sure your workouts count.  Adding in strength training (you should be doing this anyway), plyometrics, HIIT workouts, or something out of the ordinary can rev up your system and help you in burning more fat than your regular workout.  There are so many other ways to do this easily – increasing the intensity on your treadmill or elliptical, holding your yoga pose longer.  Whatever it is, make sure it’s challenging you and see the difference.
  3. Eat Breakfast.  I cannot stress enough how eating a well-rounded, healthy breakfast can change your life.  Protein and the right carbs can be a game-changer for your entire day.  People who eat breakfast are less likely to overeat during the day.
  4. Don’t Drink (All) Your Calories.   Have a glass of wine or punch or a beer – just don’t overdo it on the booze or eggnog or cider.  Holiday party drinks are almost always loaded with sugar or fat.  So be on the lookout for that and sip wisely.  In addition to this, making your own java can help save you calories – and money.  Brewing at home as opposed to purchasing overpriced, over-sugared coffees/mochas/lattes/etc. will help you monitor what’s going in your body and what’s coming out of your wallet.

    Sugar Rush

    Enter a caption

  5. Don’t Punish Yourself.  If you’re at a party or a dinner and there is something you really want – eat/drink it.  Just limit yourself.  You don’t necessarily have to eat the entire plate of cookies, but you can have one.  Enjoy it.  Savor it.
  6. Don’t Forget that Christmas/the holidays are not all about food.  Christmas parties and family gatherings are also about being social and spending time with friends and loved ones.  So, step away from the buffet table or the chip bowl or the bar and indulge in the conversation, listen to the music, sit by the fire.  Mingle, tell stories, and Enjoy Yourself!

Partiers

Cheers!

Nutrition

Nutrition

via

You’d think it would be basic common knowledge by now that good nutrition is important (likely the most important factor) in living healthy, long lives.  But, alas, some people still don’t get it.  You see people non-stop forging garbage into their bodies and then wondering while they are unhappy, unhealthy, overweight, tired, lethargic, have acne, etc.  <– This list goes on and on.

Here it is:

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet.  Good nutrition provides energy and the building blocks of muscle.

The more you know about the importance of nutrition, the better the good food will taste. Increasing your knowledge on the importance of good nutrition will make healthy foods more appealing to you, not only because of the taste but also because of their nutritional content.  It’s fun to eat when you truly understand what you’re putting into your body.

Vitamins and minerals are important nutrients our bodies need in order to not only function properly, but also allow chemical reactions to occur at a faster rate.

If we think about food as fuel, and even medicine, for our bodies it can give us a better understanding of the role nutrition plays in our overall health, and guide us in making better food choices.

We want to achieve longevity and increased energy and promote growth and happiness, and proper nutrition can assist in all of that.  This does not mean you can’t indulge in “treats” (i.e. the craptastic foods like baked goods and chocolate) on occasion, it means you have to limit putting them in your body and be wiser to the effect the crap foods have on your health.  BALANCE is vital to good health and well-being.

Balance

We know from research that a healthy diet can lower risk of stroke, heart disease, hypertension, high cholesterol, some cancers, and diabetes (to name just a few ailments).  Choosing healthier foods and following a proper nutrition plan can also provide mental clarity and clean up hormonal imbalances.  (<–This is part of the reason I love the Whole 30 Program so much.)  And aside from all of this, eating better really just makes one feel better.  You don’t usually get the same satisfaction from French fries and frozen dinners that you get from fresh produce and lean proteins.

The growing epidemic of poor health and obesity and preventable diseases can all be reversed by living healthier – following a healthy and nutritious diet and exercising.

What is comes down to – eating the right foods is as important as the air we breathe.  Choose wisely.

~FB

“Small Change, Big Gain”

Last month I wrote a post on my Top 5 Wellness Favorites.  Included in that post, was mention of the company Elysium Health.  Elysium is all about the small, daily habits that lead to a healthier and better life.  And since my post, the team at Elysium has come up with a great infographic and included quotes from some wellness sites – MINE INCLUDED.  (That’s me at the bottom – NSFitBitch.)

ElysiumSCBG

Thank you Elysium for providing this great infographic and for including my post.

~FB

Whole 30 Experience – Days 16 thru 18

Day 16

This morning I only managed to get a 25 minute walk in because I had physio before work. But, 25 minutes is better than nothing.  I followed up my walk with 2 eggs and a homemade pumpkin spice latte (see my healthy recipe in my last post).

During the morning, I snacked here and there on date bites.  And for lunch I finished off my salad with chicken and had a half a cup of cherries.

At 4:30 I had an apple for a little carb snack prior to my gym sesh.

For dinner I had leftover mixed veggies and half a pork chop.  And later in the evening I was still really hungry and had an early morning workout planned for the next morning so I chowed on some salad and plantains.

Day 17

I was up bright and early this morning to get a good workout in at the gym.  It’s going to be a long day as I have to teach boot camp after work and then I’m going on a little hike with a friend.  That being said, I refueled with two eggs and one of my hash browns.  As well as my morning coffee.

This morning and this afternoon I’ve been snacking on and off on coconut date bite things. They’re a good little snack and dates are a perfect pre-workout fuel (even better with coconut).

For lunch I had mixed veggies, half a chicken breast, and leftover soggy salad (try not to be jealous).

Prior to boot camp, I snacked on an apple.  And for dinner, post-boot camp and post- hike, I had Rappie Pie.  This is an Acadian dish and it’s my favorite food in the whole world.  It consists mostly of potatoes, chicken broth, and chicken.  It looks gross but it makes my mouth water just thinking about it.

Rappie

The crust of rappie pie is made from butter, so I couldn’t eat what little crust there was on mine…but I did add some ghee to it.  🙂

Day 18

I wanted to sleep in soooo badly this morning.  I was exhausted and cozy and my cat was sleeping by my head, purring away.  But, I dragged my butt out of bed for an extended early morning walk.  When I got back home I indulged in my coffee and had eggs and prosciutto for breakfast.

Thursdays are my big day at the gym.   I head to the gym right from work and work our for 1.5-2 hours, then I finish my evening off with a Zumba class.  (The last two weeks there has been no classes.)  Therefore, on Thursdays, I normally try to fuel up moreso than on any other day of the week.  So, at 11 am I snacked on a blueberry smoothie I made this morning (blueberries, a few cherries, unsweetened almond milk, water, and a spoonful of ground flax and ground blueberry powder).  It was perfect and I needed the boost.

For lunch I had a salad of mixed greens, cherry tomatoes, mandarin oranges, red onion, cranberries, and almonds.  I also added some tuna in for protein.  I have to say, I wasn’t sure when I dumped the tuna on top of the oranges and cranberries, but it was actually really good.

This afternoon I snacked on apple slices.  It was my pre-workout snack.  I hit the gym right after work and aside from my warm up, I spent most of the two hours lifting.  At about 7:15 I ate a Larabar to keep me going thru Zumba class and to tide me over until I could finally eat dinner.

Because I’m working out for long on Thursdays, I usually fully expect dinner to be a late one and I almost always eat a bit more pre and post-workout.  But this night I wasn’t overly hungry.  I made a medley of mixed zucchini and cherry tomatoes and had a pesto glazed pork medallion as my protein.

Zucchini

Aside from the clump of herbs and pesto that hasn’t been swooshed around yet….doesn’t this look so good?

~FB

Whole 30 Experience – Days 9 thru 15

Day 9

After my morning walk I indulged in 2 eggs and coffee for breakfast.

My lunch consisted of left over zucchini noodles (zoodles) and a 1/4 pork chop.  I also had a small peach and some cherries before heading to the gym.  I did not eat a lot or enough.  On the way home from the gym I had errands to run and I could feel that my sugars were getting low (I’m Hypoglycemic) and I was getting light-headed, so I snacked on a Larabar.

For dinner, I made mixed veggies and steaks.  We don’t usually eat red meat and it was kinda gross.  I snacked on dried cherries and nuts afterwards because my palette was not satisfied.

Day 10

I was up way too damn early this morning to get to the gym and I worked my ass off.  Therefore, I was near starving by the time I got to work.  I had two eggs and a hash brown for breakfast (along with an ice coffee I drank on the way to work).  Mid-morning I was still really hungry and decided to inhale yet another hash brown.

For lunch I had a can of tuna (packed in water) mixed with avocado and chopped up dill pickle.  I also sucked back another iced coffee.  I’m very tired.  During the day I snacked on a few plantain chips and dried cherries.

Dinner was spectacular!  I made spicy crab stuffed avocado and it was so delicious that I can’t wait to make it again.  (Cut the avocado, remove pit and scoop out the fruit.   Chop up crab meat (I put mine in my blender – kinda gross but did the job) or use canned crab, a little red onion, and a little cucumber and mix in a bowl with the avocado, a little lime juice, and a little paprika.  Once mixed well, spoon it into the avocado shell.  You can eat it cold but I popped mine in the oven for a bit.  #sogood

I also had a little of the sweet potato brownie as I was prepping some for Day 11.

Day 11

Post-morning walk I had 2 eggs and some turkey bacon – plus coffee.

I do not know what was wrong with me today but mid-morning I was starving.  My sugars were down, I was light-headed and a little dizzy, and completely hungry.  In fact, I was so hungry I kinda ate two lunches.  First, I had packed with me some mixed veggies with a few pieces of shrimp.  This equaled about a half a cup and did NOT satisfy my hunger.  So, about 45 minutes later I picked up a piece of chicken and some potato.  I also had a half dozen cherries to go with it and felt satisfied.

To be perfectly honest, now that I’m thinking about it, I don’t know if my hunger was a result of just being really hungry today or if it was for lack of water.  I normally drink a couple of liters in the morning but it was a busy day and this morning I only filled my water jug once (which is about a liter and a half).  I think that had a lot to do with it.

After hitting the gym, I was excited to get home to eat.  I made the rest of the spicy crab from the night before and also had a slice of prosciutto to go with it.  I snacked on some coconut balls while I was making dinner and meal prepping for the next day, and a bit later I also snacked on some plantains.

Day 12

I was up at 5:25 this morning so that I could get to the gym bright and freakin’ early (got there just before 6 *barf*).  I actually really enjoy my morning workouts – whether I’m just up for my morning walk or hitting the gym to lift heavy.  I feel very accomplished afterwards.  But since I was up so darn early (it’s really dark that time of the morning), and because I lifted so much this morning, I made sure to prep a good breakfast.  I had cauliflower pancakes (eggs and cauliflower) and some prosciutto.  And I’m on my second coffee already.

For a mid-morning snack I had a Larabar and for lunch I had the remaining leftover crab and avocado salad, a pork medallion, and some cherries.

I snacked on more cherries in the afternoon.  And for dinner I had some basic (compliant) bacon and eggs.  I went out with the girls later in the evening to a local pub and, unfortunately, there was not a single thing on the menu that I could order.  This particular restaurant is a bit on the pricey side and I really didn’t want to spend a lot of money on something I couldn’t eat.  So, at 10pm, I ordered a basket of fries while my girlfriends shoved super delicious treats in their faces.  Technically, fries are compliant but certainly the Whole 30 program wants you to shy away from them.  As I mentioned in an earlier post, because this is, like, my 10th round of the Whole 30, I have made peace with having to go “off-program” here and there and this was one of those times that I had to.  I also was running a 5k obstacle race (Foam Fest) early the next morning, so I tried not to feel overly guilty about the fries.

Day 13

The next morning I was up again at 6:30 to get ready for the Foam Fest.  One thing I will admit to – on or off the Whole 30 – I hate exercising on a full stomach.  I absolutely cannot do it.  And as such, I did not eat breakfast this particular morning.  My BFF and I split a date/energy bar a bit before the race but that is all I ran on.  Oh, I also made half a cup of coffee.

After the race, BFF and I had to stop at the grocery store and while she was shopping she was eating taters from the store’s deli…She shoved a few of those at me to tide me over until I got home.  And once home, for brunch I made eggs and prosciutto and another cup of coffee.

That afternoon I went shopping with another bestie and she and I grabbed coffee.  I almost never have 3 coffees in a day but I was exhausted from my early mornings all week and from the run in the morning.  Black iced coffee was my bff that afternoon.

I did not eat again until dinner that night.  I roasted a chicken, carrots, and cauliflower.  I basted my chicken with a little olive oil and mixed herbs and garlic.  It was perfection.

Day 14

Once again I had eggs for breakfast (are you at all surprised?  Eggs are my staple.).  I had a lot of work to do to finish up my preparing for my online boot camp session to launch before I headed out of town for the night.  Hence, why I made the chicken dinner the night before.

For dinner, my other half decided to go to Subway.  I already had my chicken dinner but decided to pick up a chopped salad at Subway and throw in some of the chicken with it.  I also had half a dragon fruit.  And in the evening I snacked on some plantains.

Day 15

After finally having a semi-decent night’s sleep, I got up and made eggs and coffee for breakfast.  Once my honey woke up, we went out for a mid-morning coffee.

For lunch I had some leftover salad and chicken.  It was a very lazy day (Labor Day!) and I didn’t do much until I had to leave to teach boot camp.  After class, I came home to meal prep and make myself dinner of eggs and a small pork chop and some cauliflower.

I will fully admit that this weekend I did not eat enough and went off chart a bit.  I usually stick to my guns when it comes to staying compliant.  And I feel like if I hadn’t been so darn tired this weekend, I would have made more choices, better choices, and would have eaten more.

 

Whole 30 Experience – Days 5, 6, 7, & 8

Day 5 

I managed to stay up this morning and get my walk in.  In fact, I was up before my alarm was due to go off.  Even better.

For breakfast I had my regular coffee, 2 eggs, and the last slice of the prosciutto.  You likely won’t hear my talk about the prosciutto anymore.  I only bought it on a whim because it was on sale.  😝

Once I got to work I sipped on a black iced coffee from McDonald’s. and at 10:30 I had some coconut chips to munch on and a little after 11am I had half a blueberry smoothie.

For lunch I had mixed grilled veggies and chopped up hamburger patty.  There were Timbits floating around my office but I steered clear.

After a Friday afternoon gym sesh I headed out of town for the weekend.  My beau and I picked up a small rotisserie chicken for dinner and I had some watermelon and plantain to go with it.

Day 6

Today was rest day so aside from my coffee I didn’t bother to eat until later – for brunch I had 1 egg, 1 sausage round (compliant), and a small salad with garlic olive oil.

For dinner my beau took me out for anniversary dinner and I had pan-fried haddock, mixed veggies, and some home fries.  Thank goodness white potatoes are compliant (now).

In the evening we had a movie date and while popcorn was going around, I snacked on some plantain chips and salsa.

Day 7

This morning I had breakfast of two eggs and some prosciutto (look at that, more prosciutto) and, of course, coffee.

I hit the gym early afternoon and then spent the next few hours at my BFF’s working on new videos for my online boot camp (starting September 4!).  I was super exhausted and struggled to get through the video exercises and then realized I hadn’t had any carbs.  Whoops.  So bestie grabbed us each a pear to chow on.  Thank goodness because by that point my sugars had also dropped and I was dizzy.

For dinner I made a pork burger (aka I chopped a pork chop in half) on a sweet potato bun (complete with avocado, dill pickle, and tomato {I forgot the lettuce}) with a side of cauliflower mash.  It was so delicious.

Day 8

Whoot!  Made it thru week one with no cravings.  Although, I did have some really bad belly bloat that lasted most of the week that I’ve never really experienced before.  I’ve heard about people having issues with bloating and other things while getting thru the first week or so of Whole 30.  But this was my first time.

After a 40 minute walk this morning, for breakfast I had two eggs and some prosciutto (I swear I only got it again because it was still on sale!) and coffee.

A little after 11am I had 6 cherries to snack on.  I still feel hungry but I’m trying to hold out for lunch.

Lunch today is leftover cauliflower mash and a 1/4 chopped up pork chop (leftover).  I snacked a bit throughout the afternoon on a combo of plantains and cherries.  And about an hour before teaching my boot camp class I shoved a banana in my face. #fuel

For dinner I made – FROM SCRATCH – coconut chicken tenders (slice a b/s chicken breast into strips and dip them into melted ghee and then into coconut (I also added in a bit of salt, pepper, and garlic & herbs) and zucchini noodles.  I also made a dessert/snack of sweet potato brownie:  sweet potato (cooked and scooped from the skin shell), melted coconut butter and nut butter (I used almond-hazelnut), and cocoa powder.  Mix it all together and pop it in the oven.  I made enough for a single serving.  It was actually really good and tasted like a warm, gooey brownie.  I know I’m not technically supposed to be having dessert, but, I’m recovering and refueling.

~Cheers

 

 

Whole 30 Experience – Days 2, 3, and 4

I want to note, as I did in day 1, that I drink a lot of water throughout the day. Usually a few liters while at work and at least a liter at the gym (more if it’s hella hot and humid like it has been).

Day 2

I was up bright and early this morning for an early morning walk (it was still dark out when I got out of bed – urg) and when I got back home I made my regular coffee (same as yesterday) and made two eggs.  I had physio this morning and then headed to work. By the time 9 o’clock rolled around I was starving again.  I’m thinking my metabolism must be hella revved these days from constant exercising and lifting.  So, to satisfy my hunger until lunch time I had some hash brown potatoes (shredded potato, ghee aka clarified butter).  Around 9:30 I started my second coffee which I sipped until almost 11.

For lunch today I had some of the cabbage rolls I made last night.  They were so good.  I also had a tangelo to go with it.

For dinner I had chicken breast (b/s) and grilled mixed vegetables.  In the evening I was feeling snacky (actually, again, I was hungry) so I munched on some plantain chips.

Day 3

This morning I was up at 5 to go to the gym.  I usually go Tuesdays (I don’t teach Tuesdays), but yesterday was so hot and humid (I think the humidex was close to 40) and our gym doesn’t have A/C, just big fans that do not do the work.  So,  went to the gym this morning.  It was 27 degrees inside the gym (23 outside, but still very humid)!  I think I made a good call yesterday in not going…I can’t imagine how hot and gross and suffocating it would have been last night.

So, of course, working out this morning, once I got to work I was extremely hungry.  I had prepped so I had scrambled eggs (2), 2 slices of roast turkey (compliant), and one hash brown.  I normally don’t eat this much at breakfast but this morning was an exception since I put in a good hour and a half at the gym in the morning AND have to teach boot camp in the evening.  I didn’t want to leave myself feeling famished all day.  I also had a coffee,  although this one was a black iced coffee from McDonald’s (hello Dollar Days) with my almond milk.

For lunch today I had some leftover cabbage rolls and a handful of cherries.  I also had a few pieces of organic, raw coconut chewy things.  Don’t worry, they were compliant.

We barely made it through boot camp class in the evening because of the high humidity, but, my group peeps are troopers and we all rocked the workout!  After working out so much today, I could not wait to get home and eat.  But, I was exhausted and didn’t feel like doing too much so, I made another cauliflower pancake, some grilled mushrooms, and a little grilled prosciutto.  For a little dessert while I lounged on my couch watching Big Brother, I had some sliced frozen banana dipped in almond-hazelnut butter.  Um, Yum!!

Day 4

I got up early this morning for my walk and decided to go back to bed for another 40 minutes.  I don’t normally do that – once I’m up, I’m up.  But I was really tired and kinda groggy, and I literally fell right back to sleep.  Obviously, my body needed the extra rest.  I feel a little bad for missing my morning solitude and exercise, but i’m going to walk on my lunch break and also hit the gym after work.

For breakfast I had my regular coffee, two eggs, and a slice of prosciutto. I don’t normally buy prosciutto (or other processed meats – although this is compliant) – but I got a good deal on it and I don’t want to waste it.

For lunch I had the last of the leftover cabbage rolls.  They really were yummy.  I also had a 1/4 cup of blueberries.  Around 4 pm I was starving (I totally did not eat enough for lunch) and since I was heading to the gym a good hour and a half I grabbed a hash brown and rammed it in my face.

For dinner I had some grilled veggies and a piece of chicken breast.  I usually sprinkle my food with some herbs from Epicure, BTW.

If you’re interested, the recipe for the cabbage rolls is as follows:

  • 1/2 to 1 lb ground meat (beef, pork, chicken, turkey – whatever you like)
  • 1 head cabbage* (I literally just pulled off enough leaves to use until the meat mixture was gone)
  • 1½ – 2 cups cauliflower rice
  • 1 can diced tomatoes (check labels to ensure it’s compliant) – or use fresh tomatoes
  • 1/2 small onion, diced
  • 1 cup of mushrooms, minced (optional)
  • salt, pepper, and any other spices or herbs you want to throw in.  I used a bunch of different ones.
  • 2 garlic cloves, minced
Mixed all ingredients (except cabbage and tomatoes) together
Prepare cabbage by washing, drying, and spreading the leaves out individually.
Fill each leaf with about a spoonful of the meat mixture and roll it up like a burrito and place in cooking pan.
Spread the tomatoes (and any extra mushrooms) over the rolls and cook on 350 for about 30 – 45 minutes.  Ensure your meat is cooked thoroughly.
Last night I was feeling munchie aka still hungry so I had a handful of plantains and half a blueberry protein smoothie.  The Whole 30 is iffy on the smoothies.  If you’re looking at a smoothie as a way to have a dessert, then they don’t want you to indulge.  But if it’s a way to get extra foliage inter your diet, then it’s okay.  The protein I used is one I got from my sister-in-law and is completely compliant.