Tag Archives: Food

2015 Whole30 Day 1 completed :) Yaayyyy and a blueberry omelette recipe

After a long working weekend with little sleep, I slept close to 11 hours today and woke up at 11. I can’t eat right after waking up so I had brunch today 🙂

I am really excited to do this Whole30 again, I sure need it and eventhough I know it will be hard at times. I have done it so I know I can do this. If you are doing it too, so can you!

This is the yummy food I ate today!!!

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  • Breakfast: Sweet blueberry omelette, fruit salad and a cup of tea.
  • Lunch: Shrimp Salad with olive oil and lemon dressing
  • Dinner: Meat sauce topped with lettuce
  • Snack: Nut mix

Breakfast omelette

  • 3 eggs
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/4 tsp real vanilla powder
  • 1/2 cup blueberries

Mix together everything but the blueberries, pour in a frying pan on medium heat then add the blueberries, after a 5-7 minutes flip the omelette and let it sit on low heat for another 3-4 minutes. Done and ready to be gobbled down 🙂

Tomorrow I will begin my Whole30, some tips if you want to join

I’m excited to begin the Whole30 tomorrow. I am ready to eat healthy..I need it. I’ve not been eating as good as I should. Especially now during the holidays. So to get ready for tomorrow and make it easier to do these 30 days. Preparing is key to make it, if you don’t you are setting yourself up for failure.

Here is a fanstic article about your first Whole30 http://meatified.com/first-whole-30-part-1/  You should read it and part 2 http://meatified.com/first-whole-30-part-2/. To sum it up you commit to 30 days of eating real food for 30 days. This will help you reset your body and aid it to start healing your gut and to give your body a brake. And to do that, you must avoid all grains, added sugars, soy, dairy, beans, legumes or treats.

You can do it!

Prepare yourself for the Whole 30 mentally

You’ve already done a lot of this preparation if you followed my advice above. If you know what scares you, or where you may be vulnerable to sliding off the edge of the Whole 30 program, then you’re already miles ahead of the game! Next, I really recommend that you spend some time thinking about what you want to achieve through your Whole 30. And, no, weight loss on its own is NOT a good answer!

  • Are you trying to break your sugar habit?
  • Do you want to improve specific health concerns like joint pain or thyroid issues?
  • Are you trying to figure out how good your body can feel?
  • Do you suspect that you have food allergies or intolerances that you can narrow down in the reintroduction phase?

Preparing for your first Whole 30

Know what you can eat on the Whole 30

Obviously, this is crucial. At first the list of things you can’t have on a Whole 30 program may seem overwhelming. People seem to spend more time worrying about this than anything else. But in many ways, it’s very simple! You can eat real, unprocessed food of any kind: meat, fish, seafood, eggs, vegetables, fruit, good fats and oils, plus small amounts of nuts and seeds. So far, so good! The chart below was created by Diane Sanfilippo ofBalanced Bites, but it’s a handy summary that applies to the Whole 30, too. Read the rest of her awesome post on the US Food Pyramid here!

This is Diane Sanfilippo from Balanced Bite's version of the Real Food Pyramid: it totally applies here, too.

But, to clarify, here is a list of things that are not permitted on the Whole 30 program:

  • Sugar: none whatsoever, of any kind. This includes natural sweeteners like honey, maple syrup and agave nectar as well as chemical  / processed versions.
  • Processed Foods: this might seem obvious, but some processed foods are sneaky. Protein bars or powders are included in this!
  • Grains: this includes corn, which is not a vegetable, as well as so-called “pseudo-grains” like quinoa.
  • Dairy: the exception is clarified butter, or ghee – everything else is out.
  • Beans or Legumes: no peanuts, soy products or derivatives, peas or lentils, either! An exception: green beans, sugar snap peas and snow peas are a-ok as they are more pod than “bean”.
  • Potatoes: sweet potatoes are fine, though.
  • Vegetable oils: canola, sunflower and soybean oils are no go. Stick to coconut oil for cooking and olive oil for salads or dressings.
  • Any kind of “Paleo-fied” treats, goodies or recreations: no paleo pancakes, baking or versions of junk food.

There are some non-food items to be avoided, too: alcohol, drugs and tobacco are no bueno! Lastly: do NOT weigh yourself throughout the 30 days. That’s kind of missing the point in the same way as making “Paleo” pancakes. Here is a more detailed description of foods you need to avoid if you have any questions.

If you really want to understand WHY all of the above list need to be avoided, I highly recommend that you read (and re-read!) the Whole 30 creators’ book It Starts With Food. Seriously, the Kindle version of it is less than $10. It is the best foundation on which to start a Whole 30 and will show you how to take what you have learned from your own Whole 30 and apply it to your life long after your 30 days are over. You can also find plenty of starter information on their website, Whole 9 Life. If you still have questions about whether or not specific foods are allowed on the Whole 30 or not, you should check out this page, the official “Can I have…” page!

Know what to expect on the Whole 30

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Here is a link to the prepping your kitchen 🙂

Check out Your First Whole 3o, Part 2: Prepping and Stocking Your Kitchenhere!

Whole30 Day 27-30!!! Yummy recipes :D

Food food food food I love food 😀 I am learning so much and I am super happy for the internet and google. The inspirations are endless. On sunday I made some crock pot italian meatballs recipe below, original recipe here. On monday I ended up getting sick at work and I was sick all week ..feeling fatigue and heavy in my head with flu like symptoms. But my spirit is feeling fantastic hahaha. So I didn’t work out at all this week..letting my body heal. On monday eve I made some really good ice cream and on tuesday my friend came over for lunch and I made some delisious salmon with broccoli rice and of course some ice cream for desert 😀 She loved it by the way. She got so inspired to eat healthier now. Yes you can eat really really good and still eat healthy 🙂

So my Whole30 is completed and this time it was harder then the last 2 times, partially bacuase I ended up with stomach issues. So I had to eat more fruits and smoothies to combat it. Then I had to fast for my check up. I also had sugar at 2 different occations. However I am happy I did it and it may not have been 100% clean…but atleast I tried. It is better to attempt and fail then to not attempt at all 😀 I did inspire one friend to do it with me, and she did very well lost a lot of inches. I also inspired antoher friend to try it…the one I cooked for on tuesday ;D

The luscious ice cream OH it was soooo good.

Chocolate & Raspberry Ice cream

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Raspberry Layer

  • 1 frozen banana (lightly thawed)
  • 1/2 cup frozen raspberries (lightly thawed)

Mix well in a blender set a side

Chocolate Layer

  • 1 Banana
  • 1 tbsp coconut oil
  • 2 tbsp cacao

Mix well in a blender scoup out in a serving bowl and pour the raspberry ice cream and the chocolate. Top with shredded coconut and cacao nibs or any topping of your choice 😀

Italian Meatballs in a Crock Pot

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  • 1kg (2.2lbs) ground beef
  • 1 yellow onion finely chopped
  • 4 garlic cloves miniced (2 in the meatballs, 2 in the sause)
  • 1 carton or can of pureed tomato
  • 1/4 cup almond flour
  • 1 egg
  • 2 tbsp italian seasoning (1 for the meatballs, 1 for the sause)
  • 2 fresh tomatoes chopped

Mix all ingredients except tomatoes, pureed tomatoes, 2 garlic cloves and 1 tbsp italian seasoning, in a large bowl. Shape into golf ball sized meatballs. Place in crockpot that has been lightly brushed with olive oil to prevent sticking. Pour chopped tomatoes, pureed tomatoes, 2 garlic cloves miniced and 1 tbsp italian seasoning over meatballs.  Cook on low for 6 hours (or high for 4).

Whole30 Day 27

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I forgot to take pictures of my breakfast and lunch lol

  • Breakfast: Eggs and bacon with avocado
  • Lunch: Italian Meatballs with sweetpotato and salad
  • Dinner: Sweetpotato and chicken sausage with a salad and eggs
  • After dinner treat: Chocolate & Raspberry Ice cream

Whole30 Day 28

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  • Breakfast: Eggs, lamb salami, salad, sauerkraut and a green smootihe
  • Lunch: Ovenbaked salmon with broccoli rice and mayo dill capers
  • Snack: Chocolate & Raspberry Ice cream
  • Dinner: Smoothie and boild egg (wasn’t that hungry)

Whole30 Day 29

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  • Breakfast: Egg and bacon, avocado and a green smoothie.
  • Lunch: Italian Meatballs, sweetpotato and a salad
  • Treat: Baked some Paleo Chocolate Cake for my nieces birthday. And I got some chocolate mousse there 🙂
  • Evening Snack: Egg, avocado and nuts

Whole30 Day 30

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  • Breakfast: Breakfast smoothie and egg on the go
  • Lunch: Italian Meatballs, sweetpotato and a salad
  • Dinner: Salad (forgot to take pix)
  • Evening Snack: Coconut milk chia cream topped with blueberries and nuts, coconut chips. A side of chocolate bliss balls.

Day 5 Week 3 Completed & Whole30 Day26

Wow what a wonderful day! Started out great and ended amazing. I went to the gym in the morning. Came home to prepare to meet my friend Nadja to go to church for Vision Sunday. I volunteered and went to both meetings. WOW is all i can say. I love my church. .and now they have opened one chapter in Los Angeles. I can’t wait to go there.

Day 5 Week 3 done. I have now completed another week! Yay to me.Today was shoulders and abs. I was tired didn’t sleep as much as i needed. I think also my body is a little tired from all the workout, since my body isn’t used to it.

Here is what i did

  • Seated Dumbbell Press: 4kg x 12 x 3
  • Side Lateral Raise: 2kg x 12, 2 kg x 14, 2kg x 12
  • Front Dumbbell Raise: 2kg x 24 x 3
  • Arnold Dumbbell Press: 3kg x 12, 2kg x 12, 3kg x 12
  • Side Lateral Raise: 2kg x 12 x 3
  • Seated Bent-Over Rear Delt Raise: 3kg x 8, 2kg x 12, 2kg x 10
  • Crunches: 15 x 3
  • Knee/ Hip Raise on Parallel Bars: 8, 6, 7
  • Oblique Crunches on the floor: 24, 30, 30

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Whole30 day 26

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Pre-Workout Breakfast -Spinach mushroom 2 egg scrambled, bacon, avocado and a half banana.
Post-Workout Lunch – Sweetpotato, saussage with spinach and sauerkraut.
Snack – Green Choco smoothie and sweetpotato.

Sweet dreams!

Day 4 Weeks 3 & Whole30 Day 25 Done! Bliss balls recipe!!!!!!

Had a great day today. Worked out in the morning LEG day..felt like jello after hahaha. I had more energy then monday but I was still low. Didn’t sleep very good..yup sleep is as important as proper diet. So tonight I am going to bed early. I know it is saturday but I am tired hihihi. And I have a lot to do tomorrow 🙂

OOOMMMGGGG i just made my best bliss balls yet….sooooooooooooooooo delicious. It was hard not to eat them all hahaha. Drooling… yummy in my tymmy hahahaha. My step dad who usually don’t like the paleo fied goods liked it. So I am on to something here 😀 Recipe below!!!

Day 4 Week 3 is Leg Day:

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  • Leg Extensions: 15kg x 12, 20kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 13kg x 12, 10kg x 12
  • Barbell Lunge: 10kg x 12, 52.kg x 24, 5kg x 20 ( half for each leg)
  • Kettlebell One-legged Deadlift: 4kg x 24 x 3 (half for each leg)
  • Seated Leg Curls: 15kg x 12, 20kg x 12, 20kg x 12
  • Seated Calf Raise: 15kg x 20, 20kg x 15, 25kg x 20
  • Standing Calf Raise: 15kg x 12, 15kg x 12, 15kg x 15

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Whole30 Day 25 Done!

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  • Pre-Workout Breakfast – 2 Eggs, bacon, blod orange, avocado wopped with cashew and almonds
  • Post-Workout Lunch (Had to leave fast after): 3 Scrambled eggs, Lamb salami, bone broth and a huge green choco raz smoothie (Recipe below)
  • Dinner: Huge Tuna salad from Vapiano
  • Evening Snack: Super Chocolate hazel bliss balls, kale chips and kombucha strawberry & mint (the kombucha was really good).

Super Chocolate Hazel Bliss Balls:

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  • 8 dates
  • 1 tbsp sunflower seeds
  • 2 tbsp hazelnut flour
  • 1/4 cup chashews
  • 3 tbsp cacao
  • 1-2 tsp green superfood
  • 2 tbsp almond butter
  • 1 tbsp cacao nibs
  • 1 tbsp coconut milk

Blend togehter in a mixer. If it is too dry add more coconut milk, if it is too sticky add more hazelnut flour. Put in the fridge for an hour before making balls and roling in shredded coconut. This is super duper uber delicious.

Green Choco Raz Smoothie:

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  • 1 banana
  • 1/2 avocado
  • 1/2 can coconut milk
  • Hand full of spinach
  • 1/2 cup frozen raspberries
  • 2 tbsp almonds
  • 1 tbsp raw cacao
  • 2 tsp green superfood
  • 1 tbsp flaxseeds

Blend pour in a bowl, I topped with coconut chips and chiaseeds 😀

Day 3 Week 3, Whole30 day 24

Today was a great day. I worked out and i have been in a fantastic mood all day 🙂 Went to work it was really busy…was hit by a car at work…fortunately we were both driving slow so im feeling ok right now. Hope i will tomorrow. Me and my friend are both blessed nothing serious happened!!! Still in a great mode though 🙂

My workout today was good, Im feeling a little stronger already 😀 it’s exciting with 9 weeks to go. I can’t even imagine how much stronger i will be!!!!!!

Day 3 Week 3 Chest and Triceps

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My exercises:

  • 5 minute warmup run on the treadmill
  • Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
  • Incline Dumbbell Press. 3kg x 12, 4kg x 12, 4kg x 12
  • Dumbbell Flyers: 3kg x 12, 3kg x 12, 4kg x 12
  • Dumbbell Flyers: 4kg x 12, 3kg x 12, 3kg x 12 (was supposed to do decline dumbbell flyers, but they don’t have that bench at my gym so I did 3 more sets dumbbell flyers)
  • Bench Dips: 12, 12, 9
  • Lying Triceps Press: 2kg x 12, 5kg x 12, 5kg x 12
  • Tricep Dumbbell Kickback: 2kg x 24, 2kg x 28, 3kg x 24 (did half on each arm)
  • Standing Dumbbell Triceps Extension: 4kg x 12, 5kg x 12, 4kg x 12
  • Cable One Arm Tricep Extension: 2.5kg x 18, 1.5kg x 24, 1.5kg x 24 (half on each arm)
  • Stretching

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Whole30 Day 24 was going great I did cheat a little, it was this girls last day at work and she brought this super yummy mareng cake filled with raspberry whipped cream. I couldnt recist a small peice. It didn’t have any gluter which was great. I am going to actually try to make that cake Paleo approved later on, because it was soooo super duper delisious.

Here is what I ate

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  • Pre-Workout Breakfast: Choco Blueberry Smoothie (Recipe below)
  • Post-Workout Snack: Banana and nuts (with in 15 minutes after finishing my workout)
  • Lunch: Simple tuna with oven baked sweet potato and a spinach sallad
  • Dinner: Veggie Stew with shredded chicken with oven baked sweet potato and a huge spinach, tomat, carrot, cucumer, sauerkraut, avocado salad
  • Evening Snack: Avococo pudding topped with coconut chips and salt chips and nuts

 

Pre-Workout Choco Blueberry Smoothie

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  • 1 banana
  • 1/2 avocado
  • 1/2 cup of blueberries
  • 1/2 can of coconut milk
  • 1 raw egg
  • 1 tablespoon crushed flax seeds
  • 3 tsp raw cacao
  • 2 tsp green superfood
  • 1 tablespoon of chia seeds
  1. Blend all ingredients except the chia seeds in a blender.
  2. When well mixed stir in chia seeds let sit 15 minutes.
  3. Pour into a bowl and I garnished with walnuts, cashews, sunflower seeds, cacao nibs, coconut chips and 1 small chopped fresh date

 

Whole30 Day 23, Workout day 2 Week 3

Hiiiiiiiiiii I am doing great 😀 For the past 2 days tuesday and wednesday I had to take a brake from my Whole30 challenge, I went on a liquid fast to go to the dorctor for a stomach check up. Now I’m back eating solid food again, nice cause I was hungry hahahaha. Everything was good with my stomach YAY. I tend to have digestive issues so I think I need to include more probiotic foods in to my diet to help my gut flora. I will probably start with some natural supplement first. I will do some research and let you know what I find 🙂

On tuesday morning before my liquid fast started I went to the gym. I had more energy then monday so I could actually do the workout properly 😀

Day 2 Week 3 Back and Biceps

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  • Hammer Strength Lat Pul: 15kg x 12, 25kg x 12, 25kg x 12
  • Wide_Grip Lat Pulldown: 20kg x 12, 20kg x 12, 25kg x 12
  • Seated Cable Rows: 15kg x 12 x 3
  • Bent Over Two-Arm Long Bar Row: 12.5kg x 12, 12.5kg x 12, 15.5kg x 12
  • Hyperextensions (Back Extensions): 12, 10, 8
  • Barbell Curl: 10kg x 12, 10kg x 12, 7.5kg x 12
  • Incline Dumbbell Curl: 3kg x 12 x 3
  • Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 20, 3kg x 24

2014-01-28 11.48.59 2014-01-28 11.49.48Bent Over Two-Arm Long Bar Row

My Whole30 Day 23 today    

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  • Breakfast 1 – Spinach mushroom scrambled eggs with bonebroth (will post recipe tomorrow)
  • Breakfast 2 – Avocado, banana apple salad topped with nuts, cacao nibs, coconut chips, sunflower seeds
  • Lunch & Early Dinner: Veggies stew with oven baked sweet potato and egg
  • Evening Snack: Eating breakfast anytime hihihi Bacon & Eggs with banana almond butter sprinkled with raw cacao cinnamon and shredded coconut. Yummy