Whole30: Weekly Recap

This past week was more like Whole1.5 than Whole30. I will not fret though — something is better than nothing. I am making positive steps toward better food choices. Baking for my daughter’s 7th birthday caused me slip up — it’s hard to keep from tasting the cookie dough and homemade chocolate icing!

But overall, healthful it was a good week. Here are a few of my meals.

Whole30: Work Week Recap

Today is my Whole30 Day 7, obesity and I really like this program (minus my lack of Starbucks). This past work week I ate a lot of leftovers from Day 1, discount Day 2 and Day 3 with a few new additions:Whole30 breakfastMost mornings I ate the leftover fritatta, unhealthy but this morning (since it’s a snow day and didn’t have to rush off to the office), I made bacon and eggs and served it with half a Cara Cara orange.

At work, I took apples and almond butter or carrots and guacamole for a snack. Yesterday, however, I packed a Yumbox full of Whole30 approved treats that I picked up at Little Rock’s new Natural Grocer. Whole30 snacksI had Epic Chicken Bits, dried mango, dried cinnamon apples, sliced green apple, spicy pumpkin seeds and lime flavored La Croix. (I like this whole green vibe too.) Good thing I had these provisions since it was “Donut Thursday” at the office. 😉

Dinners this week were really good! Whole30 steak and potatoesOne night I made this juicy steak topped with garlic and shallots served with zoodles and baked potato wedges. And my dog was so happy to eat the extra fat off my steak. Whole30 burger saladLast night I made burgers seasoned with Magic Mushroom Powder and red bell pepper. I served it on a bed of spinach with a little drizzle of olive oil and balsamic, then topped it with grilled onions. OMG — I’ll do this one again soon!

One thing I had this week that I didn’t like so much was an Epic Pulled Pork Pineapple Bar. It was okay, but I probably won’t buy it again. I really like the Epic Chicken Bits though. EPIC pork barEPIC Chicken BitsI also ate a couple of Whole30 approved Lara bars: Cashew Cookie and Pecan Pie.

I’ve been so busy this week that I’ve neglected to drink enough water. That’s my goal for the coming week — to drink at least 80 oz of water a day.

Tonight Anthony and I are going to our monthly supper club. My sweet friend Micaiah is cooking a gluten-free/paleo-friendly meal just for me and Krecia (who is gluten intolerant). Instead of wine, I’m taking a bottle of sparkling water.

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This weekend I’ll meal plan for the coming week. I found this great company that does all that planning and shopping list work for you: PaleoPlan. You should check them out!
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Whole30: Day 3 Recap

I made it past the 3-day hump! (That’s a thing, asthma right?) Anyway, about it I’m feeling really good about my progress with Whole30. For Day 3, viagra here I made up some things to get me through the work week. IMG_3545I started the day with a turkey-leek-potato-mushroom frittata that I can eat for breakfast all week. I purposely put mushrooms in it to keep my husband and kids out of it. (I’m sneaky like that.)Whole30 frittataIt turned out perfect. The turkey is left over from Day 1’s meal. IMG_3551 Mid-morning snack was a green apple sprinkled with pumpkin pie spice and some almond butter. For lunch, we ate out with some visiting family. I tried to go good, but did eat a few corn chips. I ordered chicken tortilla soup minus the cheese. Restaurants will be my undoing, so I need to stay clear of them for the remainder of my 30 days. paleo mayoI made my own paleo mayo for the first time. It turned out pretty good. I think the olive oil that I used was too heavy. I’ll try a different oil next time. But it was super easy using a mason jar and an immersion blender.Jilz Gluten Free CrackerzFor dinner I had leftovers from Day 2, then made up a couple of tuna salad jars for lunches today and tomorrow. Whole30 tuna salad jarThe tuna salad jar has chopped apple, chopped red bell pepper, tuna with a little of my paleo mayo, raw pumpkin seeds, and lettuce.

So today is Day 4. I had my frittata this morning for breakfast, then some baby carrots and guacamole for mid-morning snack. I’m ready to dig into my tuna salad jar here pretty soon. Oh yeah — I’m down 1 1/2 pounds already! (I know — not supposed to weigh on Whole30, but give me this one thing, okay? I’m not drinking Starbucks for goodness sakes!)Canyon Chicken Chili

Whole30: Day 2 Recap

Here’s a look at my Whole30 Day 2 menu:

Whole30 breakfastBreakfast: Two fried eggs, hepatitis bacon and orange slices. Whole30 lunchLunch: Baked chicken over lettuce with a drizzle homemade balsamic dressing (just balsamic vinegar and olive oil), try avocado slices and leftover mashed sweet potatoes (sweet potatoes, caramelized onions, coconut milk and ghee). I sprinkled “Magic Mushroom Powder” over the top.magic mushroom powderMagic Mushroom Powder is my new go-to seasoning. I got the recipe from Nom Nom Paleo blog. I made a big batch of it and put it in a Mason jar by the stove. Snack was once again green apple slices with almond butter and a sprinkle of pumpkin pie spice. apple and almond butterDinner was a home run with all the Valleys! I made Cauliflower Chicken Chowder from The Healthy Foodie blog. This is a keeper recipe — Whole30 or not. The photo doesn’t do it justice. cauliflower chicken chowderI sipped on lemon-lime infused water and a couple of lime flavored LaCroix sparkling water. No need to drink boring water. I still miss my Starbucks though.

Become a Fat-Burning Machine: A book review

I received a free copy of this book for review purposes, viagra but all opinions here are my own.

Fat Burning MachineLast week I received a copy of Become a Fat-Burning Machine: The 12-Week Diet by Mike Berland. Mike isn’t a doctor or a dietician. He’s a pollster and analytics expert. He wanted to know why certain foods help the body lose weight and why others cause the body to store fat. Berland assembled a team of experts to find verifiable data behind the science and mindset of weight loss exercise and nutrition. The Fat-Burning Machine points to metabolic syndrome as the hidden driver of America’s body weight epidemic.

“Finally, I’m a Fat-Burning Machine and I’m not afraid of ‘falling off’ the wagon. There is no wagon. No fad. No extreme protocol. Just a way of life that combines science and practical strategies.”

I found the book to have sound nutritional and exercise advice. It didn’t really reveal much new information for me, but I like the way it was presented. Berland tells of his own weight struggle even as a marathoner. He rejects some popular ideas about weight loss and exercise such as eating fat will make you fat. His plan is simple — each meal should have a protein, low-carb vegetables, a fat option, and a very small serving of carbs (rice, grains, beans, fruit).

There are sample menus and 43 pages of recipes to try. I really like the section on dining out. There are even suggestions on what to order at fast food restaurants.

The part that is hard for me is the exercise section. Berland admits that he loves getting up early and going for a run. I’d rather go to the dentist. But I know this is an area that I need to work on. He suggests incorporating exercise into your life and do the things you love to do, so it will be pleasurable — “not just a grim routine you have to do.” So for me, it’s walking. I enjoy going for a long walk. It’s just hard for me to make the time to do it.

Free Week of Healthy Kids Inc Meal PlannerBerland describes something called “Miracle Intervals” which are short bursts of intense exercise followed by long recovery periods — a core component to the Fat-Burning Machine plan. He also suggests morning workouts on an empty stomach to force cells to produce energy via fat oxidation instead of using easy-to-access glucose from a recent meal. He modifies this based on the length and intensity of your workout.

The book outlines some very simple, no equipment required, strength-training fat-burning exercises for beginners. There are more advanced exercises (but still relatively simple) that can be done at home or in a gym with hand weights and an exercise ball. Each week of the 12 week plan has a different exercise routine. I like the variety and how each week builds on the week before.

I look forward to starting this plan next week. We’ll see how it goes. I don’t have a great track record for following any plan exactly, but this one seems very achievable.

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7-Day Diet Reboot

 

needtodetoxStarting tomorrow, buy more about I’m starting a 7-day diet reboot. As happens most Decembers, sovaldi sale I ate my fair share of cookies, pies and other gooey treats — although much less than in years past thanks to Thrive. So I want to start 2015 off with a week of clean eating — no sugar, no coffee (heavy sigh), no bread — just to reboot my system and get started in the right direction. Here’s the eating plan I will follow. Let me know if you want to join me!*

Thrive 7-Day Reboot

MORNING

  1. First thing in the morning, immediately consume two Thrive Lifestyle Capsules on completely empty stomach.
  2. 20-40 minutes later, drink Thrive shake; blend with unsweetened almond milk. May add cocoa, cinnamon or flavorings; can add Thrive Boost in as well.
  3. Apply DFT patch.

MID-MORNING SNACK: Apple or Banana, some type of Fruit and a Thrive Boost greens drink

LUNCH: Chicken or fish with a salad with light dressing or Oil & Vinegar. OR, have chicken or fish with green veggies

MID-AFTERNOON SNACK: Thrive Boost greens drink (If especially hungry, add a sweet potato or plain oatmeal. Plain means made with NO artificial sweeteners, just almond milk or water.)

DINNER: Fish or chicken, with green veggie or a salad.

Tips:
* Drink 2 liters water daily
* 1-2 Balance pills at bedtime
* No sodas, caffeine or alcohol
* This is a diet for light walking exercise; don’t overdue
* Get 8 hours sleep
* Eliminate items in your pantry that are tempting
* May experience light headaches and/ or fatigue the first 2-3 days. This is normal as your body is detoxing.
* After 7 days, don’t run back to pizza and cheeseburgers; your body feels amazing now!

Continue to make good choices and your body will reward you!

newyearresolution*This eating plan is not endorsed or created by Le-Vel or any of its entities. Please consult with your medical provider before starting any new diet or exercise plan. I am not a doctor and do not know your medical history. This eating plan is just an example of how to incorporate Thrive products into a healthy lifestyle.

Yucky Gut Disease

For those with a weak stomach, capsule this post isn’t for you. I’m a nurse, ed so gross body talk kinda turns me on. I know — I’m weird. Okay, here it goes. Weak stomachs and children should turn off now.

Last week I was traveling for work — drove down to DeQueen, Arkansas, for three days meeting with physician and community partners on the cardiac disparities project that I’m doing. DeQueen has a cute little downtown square, and the people are really down-home good ole folks. But one thing it is lacking is healthy restaurant options. Besides fast food and several Mexican food places, there is only one option, Stillwell’s. I ate at Stillwell’s four times in three days. So needless to say, my diet wasn’t too healthy those three days. Then my stomach started hurting on Friday morning. Bad. Really bad.

photo(25)Friday was also the big event — the 2013 DeQueen Senior Citizen’s Appreciation Day. The 32nd annual DeQueen Senior Citizen’s Appreciation Day. It’s a big deal there. The old folks came out in droves. About 500 of them. They had a band, a dude smoking chicken to serve everyone, and lots of health screening opportunities for the seniors. The company that I work for, Arkansas Foundation for Medical Care, had a booth set up promoting the Million Hearts initiative. Anyway, I felt crappy the entire day. It felt like someone was punching me in the stomach over and over doubling me over in sharp stabs. But it wasn’t constant, so I managed to make the best of it and have a pretty fun day. Then I drove back home. By the time I got home at 4 p.m., I was shot. Went straight to bed and texted my sweet husband to pick up M from school for me.

So now the nurse in me really kicks into gear trying to diagnose me. I wasn’t constipated — pooped plenty. (WARNED YOU!) I was peeing good too. My stomach was bloated, hard and tender to the touch. Maybe it was something I ate. Blame DeQueen. Blame travel. I’m home now — surely this will pass.

Saturday was so-so. Sunday was better. Monday was great. VICTORY! Yeah, wrong. Woke up this morning back to the stomach punches. So I went to the doctor. I was diagnosed with diverticulitis. But how can this be? I eat fiber. Lots of fiber. I even eat my kale and other weird green vegetables that I get in my CSA basket each week. photo(24)I drink my Arbonne shakes and add the Fiber Boost. I add probiotics to my drinks. As a former obese person, I really try to watch what I eat most of the time. When I do eat junk, I try to keep the portion small. I don’t exercise much, but otherwise, I shouldn’t have this problem.

So here I am at home today — in my jammies, on two antibiotics and a medicine for nausea — hoping and praying to feel normal again. I’m on a bland diet and drinking lots and lots of water and Arbonne Fizz Stick (I’m addicted). The doctor is going to call me tomorrow, and we’ll discuss next steps. I have a history of gut issues, so hopefully I won’t have to blog about a colonoscopy soon.