Tag Archives: Whole 30

Whole30!!!! Yup I am doing another one :) Started today :D

Hey all 🙂 I’m doing another Whole30 and I need it. Been eating really crappy this past 6 month, I’ve gained some weight too and it is time to make a change. So I am kicking it off with a bang! Last time I ended up being sick and stopped it. This time I am going to go through with it and I hope i won’t get sick again since I was just sick for a few days.

I am really excited because my co-worker and her husband is doing it with me. Well she already started last monday. She was too excited and couldn’t wait. So we will keep eachother on track 🙂

I forgot to weigh myself this morning so I will do so tomorrow. I also need to measure myself and take pictures to be able to see the change better 🙂

Day 1: I had not bought any groceries before I started this morning so I didn’t have too much to use for breakfast and lunch. I did go shopping after so now I have some good stuff to cook with 🙂

  • Breakfast: Berry spinach smoothie with 2 eggs
  • Lunch: Zucchini soup with shredded chicken
  • Snack: 1 egg and a banana
  • Dinner: Jamaican run down ( fish stew) with cooked green plantain and kale

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Time to do some dishes, Night people 🙂

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Day 2 completed!!!!! YAY

I have compleded day two of my Whole30 challenge!!!!!!!!! I’m really tired so I will keep it short. Today flew by way to quickly too, however today I got some stuff done. Went grocery shopping and I cooked some yummy food. Then I went to a leadership bootcamp series my church is hosting. Really fantastic!!!!!

Here is some pictures of prepping and cooking.

Starting with my mmmmm good green smootihe, thats what I had in it with some water. (Not part of whole30, I’m still sick so I need the extra nutrients)

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Some of the ingredients for my meatsause

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Meetsause, broccoli and Codsoup 😀

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Here is what I ate today

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Todays delisious food

  • Breakfast – Sweet potato, eggs and avocado topped with sauerkraut
  • Lunch – Veggie Meat Sauce w zucchini spaghetti
  • Dinner – Fishsoup with veggies + Sweetpotato and spinach (on the go)
  • Snack – Banana dusted with cinnamon and 1 tbsp. almond butter

Good night

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 längre 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:

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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

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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 så jag skulle börja min Whole30 och 12 veckor fitness utmaning idag. Men jag blev förkyld, hostar och halsont. Jag måste vänta tills jag blir bättre, planerar att starta på måndag den 13: e istället. Jag startade Whole30 som planerat. I dag flög bara iväg för fort och jag har inte gjort allt jag ville göra. Men jaja i morgon är en ny dag 🙂

Lite om The Whole30, det är en 30 dagars paleo utmaning. Man äter riktig mat – kött, fisk och skaldjur, ägg, massor av grönsaker, lite frukt, och massor av bra fetter från frukter, oljor, nötter och frön. Ät mat med mycket få ingredienser, man ska kunna uttal ingredienserna, eller ännu bättre, om det bara är rena ingredienser som anges eftersom de är helt naturliga och obearbetade. Oroa dig inte … dessa riktlinjer beskrivs i stor detalj i whole9life gratis inköpslista. (på Engelska)

Vad man inte ska äta:

Ännu viktigare, här är vad man inte ska äta under hela ditt Whole30 program. Att utesluta alla dessa livsmedel och drycker kommer att hjälpa dig att återfå din hälsosamma metabolism, minska systemisk inflammation, och hjälper dig att upptäcka hur dessa livsmedel är verkligen påverkar din hälsa, träning och livskvalitet.

  • Konsumera inte tillsatt socker av något slag, riktig eller konstgjord. Ingen socker, sirap, lönnsirap, honung, agave nektar, kokossocker, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Läs etiketterna, eftersom företagen smyga socker i produkter på ett sätt som du kanske inte känner igen.
  • Konsumera inte alkohol, i någon form, inte ens för matlagning. (Och det borde vara självklart, men inga tobaksprodukter av något slag heller.)
  • Ät inte gluten eller spannmål. Detta inkluderar (men är inte begränsat till) vete, råg, korn, havre, majs, ris, hirs, bulgur, hirs, amarant, bovete, grodda säd och alla dessa glutenfria pseudo-korn som quinoa. Ja, sa vi majs … inom ramen för detta program är majs ett korn! Detta inkluderar även alla de sätt som vi lägger till vete, majs och ris i våra livsmedel i form av kli, groddar, stärkelse osv. Återigen, läs etiketterna.
  • Ät inte baljväxter. Detta omfattar bönor av alla slag (svart, röd, pinto, marin, vit, njure, lima, fava, etc.), ärter, kikärter, linser och jordnötter. Ingen jordnötssmör, heller. Detta inkluderar även alla former av soja – sojasås, miso, tofu, tempeh, edamame, och alla de sätt vi smyga soja i livsmedel (t.ex. lecitin).
  • Ät inte mejeriprodukter. Detta inkluderar ko-, get-eller fårmjölk produkter som grädde, ost (hård eller mjuk), kefir, yoghurt (även grekiska), och gräddfil … med undantag av skirat smör.
  • Ät karragenan, MSG eller sulfiter. Om dessa ingredienser förekommer i någon form på etiketten på bearbetad mat eller dryck, då är 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 skräpmat val. Att försöka skjuta din gamla, ohälsosam kost i en skinande ny Whole30 rutin, det kommer att förstöra ditt program snabbare än du kan säga, “Paleo pizza.” Det innebär inga efterrätter eller skräpmat som görs med “godkända” ingredienser-ingen kokos-mjöl pannkakor, mandel -mjöl muffins, flourless brownies, eller kokosmjölk glass. Försök inte att replikera skräpmat under dina 30 dagar! Det missar poängen med Whole30 helt. Taget och översatt från http://whole9life.com/2013/08/the-whole30-program/

Dag 1 gick bra jag åt 3 måltider som du ska på planen och jag var mätt. Men jag vet att när jag är på jobbet eller tränar så kommer jag att äta 1 eller 2 mindre extra måltider. Jag kommer att lägga upp det här också. Idag hade jag också en grön smoothie till min frukost, men det är det inte i Whole30 programmet. Vi ska bara äta riktig mat i 30 dagar. Men eftersom jag är sjuk jag ville få mer näring i kroppen.

Vad jag åt:

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

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

Middag: Ugnsbakad sötpotatis, stekt vit fisk toppad med ångad broccoli och överblivna brysselkål

Mellanmål: Blodapelsin

Grön Smoothie

Recept:

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