What I Gather About Whole 30

whole30
If you had asked me a year ago if I would ever drastically change my eating habits, I would have laughed.  I probably would have laughed the way I do now when people ask me if I plan to start exercising.

I love food.  I savor every bite of quality food.  Restaurants are my happy place, especially if we are talking Indian restaurants, authentic Italian, or hole-in-the-wall heavens.  If you ever find me sitting at Mediterrano Cafe during a weekday lunch buffet, you will find a glowing Rachael.  Don’t even get me started on desserts and chocolate.

But when my husband came home with news of pre-diabetes and a warning to lose belly weight, I knew something had to change.  Just because I was never overweight did not mean I didn’t have a problem with food…. more specifically, an addiction to sugar.

So we began Our Wheat-Free, Almost Paleo Diet.  Our friends joined in with us and the results were immediately noticeable.  As we progressed in the changes in our eating habits, I began researching The Whole 30 program.  It looked like something that would be beneficial to our families, especially right before the holidays, so we jumped on board and are now on day 24.

I don’t like to focus on weight, but to give you an idea of the transformation, I will tell you that I have lost 25 pounds since July (13 since we started Whole 30), Jimmie has lost about 30 pounds, and even Ava has lost 10.  I find myself with a substantial increase of energy that typically lasts throughout my entire day.  I have noticed a difference in mental clarity… I don’t feel like I am ever walking around in a fog anymore.  I also think I have fought off illnesses in a shorter time frame than typical of this time of year.  Jimmie is also completely off of his medicine for diabetes.  The crazy thing?  I don';t miss the foods I used to eat.  Occasionally I will have an emotional desire to eat ice cream or pizza, but physically I am satisfied with the foods we are eating.  And the recipes are GOOD!

I never want to push a lifestyle onto anyone.  If you want more information about the Whole 30, see the link above.  I am frequently asked, however, about why we are doing it.  More than that, I am asked…

What do you EAT??

So I want to give you our actual meal plans from our first four weeks.  I have provided links where available.  Anything with an * next to it refers to a recipe from the NomNom Paleo app for iPad.  I highly recommend this app, whether you are a Paleo enthusiast or not.  Every single one of her recipes has been fantastic.  We aren’t so scheduled with our breakfasts, either, so first I will give you some ideas for healthy, Whole 30 approved breakfasts.

Breakfasts:

Bacon and eggs

Lara Bars (apple pie, cherry pie, or cashew cookie)

Coffee with Paleo creamer

Egg muffins

Deviled eggs*

Hardboiled eggs

Avocado baked eggs

Egg and veggie scramble

Coconut balls

Sweet potato and chorizo hash

____________________

Week 1:

Lunch 1: Tuna salad salad, nuts and sliced peppers

Dinner 1: Garbage stir fry*

Lunch 2:  Tuna salad salad, deviled eggs

Dinner 2:  Mahi Mahi, sweet potato fries, salad

Lunch 3: Pastrami and pepper roll-ups, guacamole and pepper slices, fruit

Dinner 3: Bacon burger with sautéed onion, mushroom and green pepper, salad

Lunch 4: Chicken salad salad, Paleo trail mix*

Dinner 4: Beef and tomato stew*

Lunch 5: Leftover stew

Dinner 5: Cobb salad (hb eggs, grilled chicken, bacon, avocado, cucumber, tomato)

Lunch 6: Pastrami and pepper roll-up, cucumber salad, trail mix

Dinner 6: Asian meatballs*, mashed cauliflower*, salad

Lunch 7: Leftover meatballs

Dinner 7: Grilled chicken, roasted broccoli

Week 2:

Lunch 1: Crab BLT salad*

Dinner 1: Chocolate chili, sliced avocados

Lunch 2:  Leftover chili

Dinner 2: Pork burgers on greens*, sweet potato fries, roasted zucchini

Lunch 3: Spicy tuna cakes*

Dinner 3: Grilled chicken, salad

Lunch 4: Pastrami and pepper wrap

Dinner 4:  Pork roast* tacos

Lunch 5: Leftover pork, cucumber salad

Dinner 5:  Broiled salmon, roasted broccoli, sautéed greens

Lunch 6: Bacon and guacamole “sandwiches*”, slices peppers, fruit

Dinner 6: Frittata muffins, sweet potato hash, bacon

Lunch 7: Leftover frittata muffins

Dinner 7: ?

Week 3:

Lunch 1: BLT egg salad

Dinner 1: Garbage stir-fry*

Lunch 2: Spicy tuna cakes*, sliced peppers

Dinner 2: Chicken sausage skillet meal

Lunch 3: Leftover chicken sausage skillet, trail mix

Dinner 3:  Shredded chicken taco salad

Lunch 4: Pastrami and pepper wrap

Dinner 4: Spicy Tunisian shrimp*, roasted broccoli

Lunch 5: Bacon-wrapped chicken tenders, sliced avocado

Dinner 5: Chipotle chicken soup, sliced avocado

Lunch 6: Leftover soup

Dinner 6: Pork chops, roasted zucchini, roasted mushrooms

Lunch 7: Brunch, bacon and fried eggs

Dinner 7: QDoba,( meat, lettuce, guacamole)

Week 4:

Lunch 1: (Brunch) Chicken sausage and peppers, fried egg

Dinner 1: Crispy smashed chicken with salsa*, bacon topped Brussel sprouts*

Lunch 2: Leftover chicken, cucumber salad

Dinner 2: Big O Burgers*, cabbage steaks

Lunch 3: Cobb salad

Dinner 3: Chipotle chicken soup, salad

Lunch 4: Pastrami wraps, tomato salad

Dinner 4:  Crock pot Italian beef over spaghetti squash

Lunch 5: Leftover Italian beef

Dinner 5:  Chocolate chili, sliced avocados

Lunch 6: Leftover chili

Dinner 6: Tilapia, baked sweet potatoes, salad

Lunch 7: Prosciutto muffins

Dinner 7: ?

_______________________________

Whew!  If you are counting, that is 28 days.  We haven’t decided on our last two yet.  This is just a glimpse into how we eat.  We have eaten at QDoba a couple of times, but otherwise haven’t eaten out at all.  For snacks, we eat nuts, fruit (I especially like dates), veggie slices, fried eggs, or avocados.  We are also able to drink coffee and tea, as long as there are no added sweeteners.

What do you think?  Could you ever do this?  Have you ever tried The Whole 30?  I would love to hear your thoughts.  If you have any questions about recipes or about my experience, please contact me or ask in the comment section!

sig

 

Missed any posts?  Here are the latest:

Dear Dad, Letter 4

What I Gather About Priorities

A Gathering of Vacation Reads

You can also FOLLOW ME HERE

 

Our Wheat-free, Almost Paleo Diet

When my husband came home from the doctor a few months ago and told me his doctor recommend a wheat-free diet, my heart momentarily sunk.  I have a long, complicated relationship with food.  While I have never had terrible eating habits, my motivation for eating healthy food was mostly so that I could indulge in whatever I wanted later on.  When I heard wheat-free, I immediately started thinking of all the things I couldn’t eat if we chose this nutritional path.

Then I started some research.  Diabetes runs in my husband’s family, and he has been on medicine for “pre-diabetes” for quite some time.  His doctor assured him that cutting all wheat from his diet would lead to weight loss and getting rid of the medicine.  Our doctor himself is on a wheat-free diet.

I won’t go into the science of why many scientists and doctors are recommending the diet, but our doctor recommends the book Wheat Belly as a starting place.

I also happen to have a brother who adheres to the Paleo diet and sings the praises of the health benefits he has experienced.  Paleo goes a few steps beyond eating wheat-free.  Again, I won’t go into the science of it, but you can read more about it here.

Our family has landed somewhere in the middle.  We are eating a strictly wheat-free diet, and are getting closer to a strictly Paleo diet, although we occasionally consume rice, potatoes, corn, and dairy.  For us, the changes have been drastic.  I try not to focus on numbers, but in about  6 weeks, I have lost 13 pounds.  I feel more energetic overall and feel better about the foods I am putting into my body.  We attempt to eat the highest quality foods possible, buying mostly organic and buying high-quality meats from the Noblesville Real Food Market.  We have cut out nearly all processed foods and very rarely eat out.

If I were a food blogger, I would have fantastic photos to share with you of the kinds of meals we eat.  A food blogger I am not.  However, I will share with you what a typical weeks looks like for us, just to get you thinking.

*Please note that nearly all of the ingredients should be organic and high-quality.  Also, these are not recipes, but merely examples of a meal plan.

eggedited
Egg Muffins
Monday:

Breakfast:  Egg muffins (made on Sunday) with organic eggs, chicken sausage, mushrooms, onion, and green pepper

Lunch:  Chicken sausage hash (same that I used in egg muffins), organic red pepper slices, fruit salad

Dinner:  Large spinach/baby green salad with artichoke hearts, heart of palm, tomato, cucumber, mushroom, feta cheese, kalamata olives, red/green peppers, onion, and protein of choice (shredded chicken, chicken sausage, pastrami, bacon, etc.)

Tuesday:

Breakfast:  Pre-made egg muffins

Lunch:  Pastrami wrapped red peppers, mixed nuts, Greek yogurt, cucumber slices

Dinner:  Broiled tuna steaks, sweet potato oven-fries

Wednesday:  

Breakfast:  Last of the egg muffins

Lunch:  Large bowl of tomato salad with feta, basil, vinegar, olive oil, salt and pepper

Dinner:  Oven-fried chicken (breaded with almond meal, corn meal, and spices), pumpkin sautéed in pork lard, spices and maple syrup

Chickenedited pumpedited Oven-fried chicken and sautéed pumpkin

Thursday:

Breakfast:  Egg scramble with ham, mushrooms, spinach, peppers, onions and feta.

Lunch:  Avocado topped with bacon, berries

Dinner:  Chicken sausage (cut into chunks), sautéed with lots of red and green peppers, onion and spices.  sautéed kale, spinach and beet greens as a side.

Friday:

Breakfast:  Chorizo hash with potatoes and onion, fried egg served on top

Lunch:  Canned tuna mixed with olive tapenade, served on gluten-free crackers, pear

Dinner:  Ground pork meatballs with marinara, roasted broccoli, salad

________________________________________________________

Please remember that I am by no means an expert.  I am just getting started and am learning as I go and I do not strictly adhere to the Paleo diet.  My favorite Paleo blog is Nom Nom Paleo.  Do yourself the favor and download the Nom Nom Paleo app for iPad if you have one.  It is the best food app I have ever seen, with detailed shopping lists, easy to follow recipes and huge photos of the food.  There are also so many great blogs, books and recipes if you are interested in learning more about this lifestyle.

I am really thrilled with the transformation in our eating habits.  I no longer crave carbs (although I emotionally crave ice-cream from time to time!) and am eating more fresh produce than I ever have.  Our entire family is losing weight and feeling better.  I’m even adjusting the way I feed my guests when we have company.  I am learning that if my body is truly a temple of the Holy Spirit, it is my responsibility to take care of its every component.

_______________________________________________________

What about you?  Have you heard much about the Paleo or wheat-free lifestyle?  Would it be hard for you to make this kind of change?  Do you have any tips for this wheat-free/Paleo beginner?  I would love your feedback!  If you want a more detailed recipe from the foods mentioned above, just comment and I will get back to you.

sig

 

Missed any posts?  Here are the most recent:

What Kind of Person?

Dear Dad, Letter 1

A Gathering of Links XV

You can also follow me via e-mail HERE!

 

What I’m Into, July 2013

(This post is linked with Hopeful Leigh’s What I’m Into post.  Check it out here.)

IMG_3534

Books:

I had high hopes for July.  My June reading list was extensive and I hoped to continue that trend into July.  And then…. something happened.  I will share later.  Keep reading.

But I did succeed in reading a few books.  Here they are:

IMG_1113
Saturday by Ian McEwan was the best piece of fiction I have read in a long, long time.  Each night when I finished reading, I would marvel, sometimes to myself, sometimes to Jimmie, about the genius of this author.  The first chapter was a bit slow, and I must admit I nearly gave up on it.  I am so glad I persevered.  The entire novel takes place within a 24 hour time span in the life of one man.  It is insightful and surprising, sad and hopeful.  I am excited to read more of McEwan’s work.
IMG_1108
The Chaperone by Laura Moriarty was a solid summer read.  It kept my interest and was the kind of entertainment I relish during lazy summer days.  I will say that I thought the end dragged on a bit much.  It was interesting after reading Saturday reading this book, which covers a 50 year time span.
IMG_1103

 Bread and Wine by Shauna Niequist was beautiful and moving.  This is storytelling at its finest.  I loved the heart I felt on each and every page.  God has been prodding me and challenging me in the area of hospitality for a couple of years now, and this book opened my eyes to the profound impact hospitality can have.  I earmarked so many pages with fantastic recipes.  I can’t wait to make some of them.  I have a feeling that I will re-read this book many times.

Television:

Remember when I said I had high hopes for the books I would read in July?  Well, television happened.  We got rid of cable and hadn’t been watching much, if any, television.  Then I had one of those nights when I just wanted to curl up in bed and watch something.

Enter Parenthood.

parenthoodbanner.jpg
Friends, let me just tell you, I finished all four seasons in the month of July.  I watched episodes on Netflix every night, late into the night.  I was hooked so fast and fell in love with the characters in a way that has only happened with a couple of other television series.

Blame my wimpy reading list on this show right here.  Then watch the first episode on Netflix.


Make fun all you want, but I own all seven seasons of Gilmore Girls on DVD.  I get in the mood to watch this series from time to time.  I finished season 7 in July.  It’s always a little sad saying goodbye to Lorelai and Rory, at least until next time I start the series over….

Funny story.  My mom saw the DVD’s at my house a few weeks ago.  I gave her season 1, not sure if she would get into it.  She called me a couple of days later, asking for all seven seasons.  She and my aunt  had spent lazy days at her camper, watching Gilmore Girls.  They fell in love with it.  How can you not?

Food:

As I announced a couple of months ago, I have given up sweets and soda for the rest of 2013.  It has been going really well.  I had a successful cheat day on July 4th (which is part of the plan).  I have had a little Nutella two times in two months.  I also have eaten some fruit pops that are very lightly sweetened, but only a handful of times.

Then about a month ago, Jimmie’s doctor recommended that he go on a wheat-free diet (based on the research in this book.)  We discussed it and decided to dive in.  We have eliminated nearly all wheat from our diet and most carbs.  We are working toward adhering to the paleo diet.  Basically, we eat high quality meats and eggs, tons of fresh, organic vegetables, some fruit and a small amount of dairy.

Jimmie and I have both lost weight and are learning day by day how to change our eating habits.  Here are a couple of things making our life easier right now:

1.  Nom Nom Paleo – This is a great website with lots of paleo recipes.  There are so many websites out there, but this is one my brother (who adheres strictly to the paleo diet) recommended.

2.  Eggs and feta.  I have never been a breakfast eater.  I am now making myself an egg scramble each morning with mushrooms, peppers, spinach, whatever veggies are around the house, and… FETA.  I have always loved Feta cheese but had never tried it in my eggs.  This has made me a breakfast convert.

3.  Trader Joe’s.  Trader Joe’s has long been my favorite grocery store.  Now, with their extensive offerings of gluten-free items, we can find affordable groceries that fit our wheat-free diet.  We go every Sunday evening, spend about $100 and are (mostly) set for the week.

4.  Noblesville Real Food Market.  My brother is part of this market, and provides us with organic produce and high quality meats.

5.  Live the Way’s Noblesville Community Garden Project.  My  husband has been working tirelessly to get this project off the ground and now we are (literally) enjoying the fruits of our labor.  We have been eating tons of fresh kale, broccoli, spinach, zucchini, beets, beet greens, turnips, peas, tomatoes and more.  It is so rewarding eating food I planted myself.

Other:

I’m also into the pool:

IMG_3515 IMG_3400
And my new camera, along with the A Beautiful Mess app:

IMG_3247
I have a new love for downtown Indianapolis after our trip on the 4th of July:
IMG_3500
And I’m hopelessly in love with this newborn. Ah, Ruby: (read my prayer for her here)

IMG_3622
That’s about it for me!  I can’t believe Ava starts school tomorrow and I start work the following week.  It has been a great summer, full of fun, family and friends.  I am feeling blessed.

_________________________________________________________________

What about you?:  What are you into?  I would love to hear about it.

sig