Whole30 day 1 done!

Hi so I was supposed to start my Whole30 and 12 week fitness challenge today. However since I came down with a cold, coughing and sore throat. I need to wait till im better, planing on monday the 13th instead. I did start the Whole30 as planned. Today just flew by way to fast and I haven’t done everything I wanted to do. But oh well tomorrow is a new day 🙂

Svenska lĂ€ngre ner 🙂

A little about The Whole30, it is a 30 day paleo nutrition challenge. Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry
 these guidelines are outlined in extensive detail in the whole9life free shopping list.

What not to eat:

More importantly, here’s what NOT to eat during the duration of your Whole30 program.Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn
 for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream
 with the exception of clarified butter or ghee. (See below for details.)
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say, “Paleo pizza.”  This means no desserts or junk food made with “approved” ingredients—no coconut-flour pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.  From http://whole9life.com/2013/08/the-whole30-program/

Day 1 went well I ate 3 meals like you are supposed to on the plan and I was full. However I know when I’m at work or workout I will eat 1 or 2 smaller extra meals. I will post that here too. Today I also had a green smoothie to my breakfast, it is not included in the Whole30 program. We should only eat whole foods for 30 days. However since I’m sick I wanted to get more nutrients in my body.

Here is what I ate:

PhotoGrid_1389042110486

Breakfast: Scrambled eggs with spinach, onion, tomato topped with avocado

Lunch: Spinach salad topped with shredded carrot, oven baked brussel sprouts, shredded chicken, sunflower seeds and olive oil.

Dinner: Oven baked sweet potato, pan fried white fish topped with steamed broccoli and leftover brussel sprouts

Snack: Blood orange

Green Smoothie

2014-01-06 10.20.52

 

Recipe:

  • 2 hand full spinach
  • 4 inch cucumber
  • 1/2 green apple
  • 1/2 lemon
  • 1/2 inch ginger
  • 1 cup water

Blend together in a mixer and drink up!

Swedish:

Hej sĂ„ jag skulle börja min Whole30 och 12 veckor fitness utmaning idag. Men jag blev förkyld, hostar och halsont. Jag mĂ„ste vĂ€nta tills jag blir bĂ€ttre, planerar att starta pĂ„ mĂ„ndag den 13: e istĂ€llet. Jag startade Whole30 som planerat. I dag flög bara ivĂ€g för fort och jag har inte gjort allt jag ville göra. Men jaja i morgon Ă€r en ny dag 🙂

Lite om The Whole30, det Ă€r en 30 dagars paleo utmaning. Man Ă€ter riktig mat – kött, fisk och skaldjur, Ă€gg, massor av grönsaker, lite frukt, och massor av bra fetter frĂ„n frukter, oljor, nötter och frön. Ät mat med mycket fĂ„ ingredienser, man ska kunna uttal ingredienserna, eller Ă€nnu bĂ€ttre, om det bara Ă€r rena ingredienser som anges eftersom de Ă€r helt naturliga och obearbetade. Oroa dig inte … dessa riktlinjer beskrivs i stor detalj i whole9life gratis inköpslista. (pĂ„ Engelska)

Vad man inte ska Àta:

Ännu viktigare, hĂ€r Ă€r vad man inte ska Ă€ta under hela ditt Whole30 program. Att utesluta alla dessa livsmedel och drycker kommer att hjĂ€lpa dig att Ă„terfĂ„ din hĂ€lsosamma metabolism, minska systemisk inflammation, och hjĂ€lper dig att upptĂ€cka hur dessa livsmedel Ă€r verkligen pĂ„verkar din hĂ€lsa, trĂ€ning och livskvalitet.

  • Konsumera inte tillsatt socker av nĂ„got slag, riktig eller konstgjord. Ingen socker, sirap, lönnsirap, honung, agave nektar, kokossocker, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. LĂ€s etiketterna, eftersom företagen smyga socker i produkter pĂ„ ett sĂ€tt som du kanske inte kĂ€nner igen.
  • Konsumera inte alkohol, i nĂ„gon form, inte ens för matlagning. (Och det borde vara sjĂ€lvklart, men inga tobaksprodukter av nĂ„got slag heller.)
  • Ät inte gluten eller spannmĂ„l. Detta inkluderar (men Ă€r inte begrĂ€nsat till) vete, rĂ„g, korn, havre, majs, ris, hirs, bulgur, hirs, amarant, bovete, grodda sĂ€d och alla dessa glutenfria pseudo-korn som quinoa. Ja, sa vi majs … inom ramen för detta program Ă€r majs ett korn! Detta inkluderar Ă€ven alla de sĂ€tt som vi lĂ€gger till vete, majs och ris i vĂ„ra livsmedel i form av kli, groddar, stĂ€rkelse osv. Återigen, lĂ€s etiketterna.
  • Ät inte baljvĂ€xter. Detta omfattar bönor av alla slag (svart, röd, pinto, marin, vit, njure, lima, fava, etc.), Ă€rter, kikĂ€rter, linser och jordnötter. Ingen jordnötssmör, heller. Detta inkluderar Ă€ven alla former av soja – sojasĂ„s, miso, tofu, tempeh, edamame, och alla de sĂ€tt vi smyga soja i livsmedel (t.ex. lecitin).
  • Ät inte mejeriprodukter. Detta inkluderar ko-, get-eller fĂ„rmjölk produkter som grĂ€dde, ost (hĂ„rd eller mjuk), kefir, yoghurt (Ă€ven grekiska), och grĂ€ddfil … med undantag av skirat smör.
  • Ät karragenan, MSG eller sulfiter. Om dessa ingredienser förekommer i nĂ„gon form pĂ„ etiketten pĂ„ bearbetad mat eller dryck, dĂ„ Ă€r det uteslutet för Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.
  • Dessutom ingen Paleo-iferade dessert eller skrĂ€pmat val. Att försöka skjuta din gamla, ohĂ€lsosam kost i en skinande ny Whole30 rutin, det kommer att förstöra ditt program snabbare Ă€n du kan sĂ€ga, “Paleo pizza.” Det innebĂ€r inga efterrĂ€tter eller skrĂ€pmat som görs med “godkĂ€nda” ingredienser-ingen kokos-mjöl pannkakor, mandel -mjöl muffins, flourless brownies, eller kokosmjölk glass. Försök inte att replikera skrĂ€pmat under dina 30 dagar! Det missar poĂ€ngen med Whole30 helt. Taget och översatt frĂ„n http://whole9life.com/2013/08/the-whole30-program/

Dag 1 gick bra jag Ät 3 mÄltider som du ska pÄ planen och jag var mÀtt. Men jag vet att nÀr jag Àr pÄ jobbet eller trÀnar sÄ kommer jag att Àta 1 eller 2 mindre extra mÄltider. Jag kommer att lÀgga upp det hÀr ocksÄ. Idag hade jag ocksÄ en grön smoothie till min frukost, men det Àr det inte i Whole30 programmet. Vi ska bara Àta riktig mat i 30 dagar. Men eftersom jag Àr sjuk jag ville fÄ mer nÀring i kroppen.

Vad jag Ă„t:

Frukost: Äggröra med spenat, lök, tomat toppad med avokado

Lunch: Spenatsallad toppad med strimlad morot, ugn bakade brysselkÄl, strimlad kyckling, solrosfrön och olivolja.

Middag: Ugnsbakad sötpotatis, stekt vit fisk toppad med Ängad broccoli och överblivna brysselkÄl

MellanmÄl: Blodapelsin

Grön Smoothie

Recept:

2 hand full spenat
4 tum gurka
1/2 grönt Àpple
1/2 citron
1/2 tum ingefÀra
1 kopp vatten
Blanda ihop i en mixer och drick upp!

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2 thoughts on “Whole30 day 1 done!

  1. ElinPelinLugo

    Ligger och luslÀser din blogg mitt i natta. Massa smaskiga recept som jag ska testa! Vore kul att trÀffa dig, Henny och Bintou pÄ en reunion snart. Kram Elin

    Reply
    1. blueberriesandheels Post author

      Tack mm det finns en del gobitar 🙂 Ja de skulle vara kul med en reunion snart, de va sĂ„ lĂ€nge sen vi sĂ„gs. Vilka minnen man har 😀 Vi fĂ„r styra upp nĂ„got. Kram

      Reply

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