The Whole 30 reset program, what it is and why is isn’t for me.. Right now.

Well, I made the big announcement on social media that I would be doing the Whole 30, and planned to share my experience throughout the 30 days. But, not even a week into it and I quit, for now. Though I have my reasons! First, I will say that although I am no longer following the Whole 30 program, I do think it is an amazing set of guidelines for those looking to truly restore their health and mental balance with food, and I plan to fully commit to doing it in the future. Even while writing this blog post I had new inspiration to just start it again now, but I know that at the moment I do not have the right mentality. So, I will wait to try it again until I’m feeling more balanced in that way. My partner, Tim, is still primarily following the guidelines, with just a couple minor tweaks to better fit our lifestyle. (his review is below)image

Why we decided to give it a go..

A few weeks ago my partner Tim came home from a ‘Mans Trip’, basically a fun weekend away, just guys, hanging out and drinking on the island of Mallorca (also known as the 17th German state, as it’s pretty much been taken over by German party goers šŸ˜‰ and out of the blue suggested we try the Whole 30 reset program. Granted he had already been thinking it was time to make some dietary changes, more along the lines of my eating, and cut back on treats that we both love (our weakness is chocolate), but it wasn’t until after this trip that he was really ready to commit to making a change.

I had been previously trying to do a type of body reset through eating on my own, to hopefully help discover some food allergies and intolerances but was having a hard time keeping up with it. I thought this could be a great way to try and solve some health issues, and we would be supporting each other through it all and keep any tempting food items away. So, we went on a massive grocery shopping trip and stocked up with the goods, to start the new week strong.

What it is..

The Whole 30 is an eating program was created by Dallas and Melissa Hartwig, with the information and guidelines freely shared on their website. The book, which goes more in depth is titled “The Whole 30. The 30 day guide to TOTAL HEALTH and FOOD FREEDOM”.Ā The primary things that you can eat are: vegetables, fruit, health fats, and protein coming from meat and egg sources. You can have no sugar, no alcohol, no grains, no legumes (beans), no soy, no additives (such as MSG), and no healthy treat recreations (such as banana pancakes). They share a variety of free PDFs on the website, including theĀ Whole 30 Shopping List.

There are many reasons why they suggest people give it a go (you can read more on their website here), but two of the mains reasons are:

  1. To help “reset” your body, clear it from toxins, and replenish it with whole foods. It helps to restore your metabolism, balance the immune system and heal the gut. According to Whole 30 testimonials, it has helped many people find relief from a variety of bad health issues, such as skin conditions, chronic fatigue, arthritis, diabetes and so many more. It has also helped many lose weight and/or change their body composition.
  2. To move past and cut the emotional ties with food, and the unhealthy habits and cravings. To readjust the body and mind to see food for what it is, fuel. To learn andĀ gain a new self awareness of what your body truly needs, not just wants and craves.

My reasoning for wanting to try it out stemmed from both of these, wanting to try and solve some health issues that I believed were food related and gain better control of my emotional ties with food and even my body image. Tim’s primary reason was more so the 1st, to reset the body, and potentially change his body composition and give him a fresh start towards healthier eating.

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Salad with cucumber, carrots, cherry tomatoes, olives, celery, hard boiled egg & Avocado balsamic

We started the 1st week strong and made a variety of healthy and delicious meals, using only Whole30 approved ingredients. We made things such as Cauliflower “Rice”, Stirfry, Baked Eggs, salads and tons of fresh fruit, We followed strictly for about 4 days, and during those days we both were a bit more sensitive and emotional than usual (I was at least), and I realised that at least for me, it was too much. It has been a very emotional and difficult past month, for a variety of reasons, and even after just a few days it was putting an even bigger strain on me. Also, as I am allergic to a variety of meats (beef, pork, salmon, tuna) and vegetables (peas, corn and sweet potatoes), this li tied my options and meant my primary protein sources were only chicken and eggs, and let me tell you, there is only so much you can eat. And without the more starchy sweet potato, it was hard to feel satisfied after some of my meals.

So, we decided to set our own new personalized guidelines, that would work for each of us differently, while still adapting many of the Whole 30 guidelines. Tim choose to primarily still follow it as a whole, as he felt it was working great for him and he has plenty to choose from and make (he loves his meat). And I decided to add back in Oatmeal and Quinoa, and at least one serving of dairy a day for a different type of protein and calcium source (from either curd or cottage cheese). We also decide to add in one “treat” meal a week, that may or may not include things on the ‘no’ list, and really do our best to stickĀ to that.

Tim’s thoughts on the Whole 30

“I’ve really been liking it because I still feel I can eat so many delicious things. The main thing I miss is cheese! My main meals are eggs with mushrooms and some type of meat in the morning. I prepare apple slices and hard boiled eggs for snacks, and another veggie and meat dish for lunch, which usually include sweet potatoes to help me stay full longer. Dinner is a variety of yummy meals we make together, such as cauliflower rice and veggies, turkey and veggie chilli (minus the beans), veggie and egg bake, so many options. At first my sleep was a bit disrupted and I was having some mood swings, but after a few days, my body adjusted and I began to have more energy after work and avoided the post work slump. And even though I’m not 100% strict on every single rule 24/7, I can see and feel my body composition changing, and my cravings are not as intense.’

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Lettuce wraps with cauliflower rice, veggies & mustard avocado balsamic sauce

Alena’s Whole 30 meal ideas:

As Tim and I eat dinner together every night, I have also been eating Whole 30 meals with him, such as listed above. In general I’ve been making an effort to eat more whole, fresh foods and here are just a few of my current favorite meal and snack ideas which follow the Whole 30 guidelines: large salad topped with sliced carrots, cucumbers, tomatoes, olives, hard boiled eggs and a homemade avocado balsamic dressing. Lettuce wraps with cauliflower “rice” and veggies, topped with a homemade avocado mayonnaise. Egg scramble with spinach, avocado, tomato. Sliced banana and apple with almond butter.

As I mentioned above, while rereading the guidelines and the reasons why people do this Whole 30 “reset”, it got me thinking again about the reasons I think it could really help people solve some health issues and restore a balance and healthy relationship with food. And so I do plan to try it again someday, and will share that experience when the time comes.

If you have any questions the Whole 30 website is full of free information. I was also very pleased to see that there is an active and vibrant online community, sharing their love of the #whole30 ,supporting each other and sharing meal ideas, so one would never truly be alone in this journey.

Much love, Alena

Oatmeal: My Favorite Quick and Nutritious Breakfast, Here’s Why.

imageOats, Oats, Oats. So many delicious recipes and possibilities with this little grain! Oatmeal Pancakes, Oatmeal Cookies, Protein Oat Cakes, adding Oats into your Morning Smoothie and of course “plain” old Oatmeal!

Lately I have been on a such an Oatmeal kick! Scroll to the bottom for 2 of my Fav Oatmeal recipes for Breakfast!

After doing some nutritional research this Winter, I decided to change up my eating habits a bit and start incorporating a bigger variety of foods. One of my goals was to switch up my breakfast as well, as my beloved toast with eggs and avocado was getting just a tad boring and taking too much time to prepare in the morning, so much so that sometimes I would skip breakfast before work, or just have a couple of rice cakes. I wanted something easy to prepare, something delicious and something filling and nutritious that would fuel me for the day! That is when I decided to really give Oatmeal a go. Of course I had tried it before, but would eat it very rarely.

So, I began experimenting with different Oatmeal combinations, and quickly discovered that I really DO Love Oatmeal. It is so easy and quick to prepare, you can add so many different delicious things to it and it has some Amazing Health Benefits!!! It’s no wonder it’s one of the health crazes that has stick around! Since switching to Oatmeal for my normal weekday breakfast, I feel I have more energy for the day and I don’t have as many cravings, and those are just the things I can notice! Here are some other benefits as well.

Benefits of adding Oats into your Diet

  • Oats contains important fibers that help you to feel full longer (whereas a breakfast full of sugars and fats can make you feel full for a brief period but you will become hungry again much quicker.) meaning you are likely to eat less later in the day.
  • Fiber helps control blood sugar levels, so you don’t have an energy crash, and helps with digestion.
  • Eating oatmeal can help lower your cholesterol, especially your LDL, or “bad” cholesterol.
  • Oatmeal is low in fat and is a whole grain that is a source of protein, iron, magnesium and B vitamins.
  • Can help protect skin, “The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.” -Written by Sara Bonham Click the link to check out her article on Life Hack for even more amazing benefits!

All the Benefits listed above have to do with OATS, and while Oatmeal is of course made from Oats it is Important to be aware of what type of Oats you are actually eating. Generally speaking the larger the Oat, as in rolled oats or steel cut oats, the less processed it will be, the more nutrients it will have and the longer it will take to digest. I tend to buy either Whole or Fine oats, but Never Instant! The majority of the time Instant oats are packed with sugar! You might think those Cinnamon Apple flavor oats are healthy, but check the nutrition label and you will see that many instant oats actually have a lot of added sugar. I always buy completely plain oats and add my own natural sweeteners such as Stevia drops or honey, although generally my fruit toppings give my oats enough sweetness, in my opinion.

Some of my usual (but not all at once) Oatmeal ingredients include: Oats, Eggs, Water, Oat Milk, Strawberries, Raspberries, Blueberries (frozen and/or fresh), Ground Flax Seed, Maca Powder, Chocolate Protein Powder, Chia Seeds, Stevia drops, Yogurt (although lately I am avoiding dairy as much as possible).image

Here are my two favorite Oatmeal recipes Can be prepared in the morning, or partially prepped at night. Note: I rarely measure out things but these are the approximations of what I add.

Choco~Peanut Butter~Fruity Oats: 1-1.5 Cup of Oats, 1/2 scoop chocolate protein powder, 1/4 cup frozen Raspberries, 1/2 a Banana, 1 tsp Peanut Butter and Oat Milk.

  • Directions: Mix Dry Ingredients first, then add water so that Oatmeal is completely saturated, add in frozen Berries and put in microwave for about 2-3 minutes on high. Take out and add in Peanut Butter, Fresh Banana and top with Milk of choice.
  • For Overnight Oats, simply follow all steps above except for microwaving. Add all ingredients together and stick in fridge overnight so your breakfast is ready to go in the morning!

Healthy Fats, Protein & Fruity Oats: 1-1.5 Cup Oats, 1 tbsp ground Flax Seed, Chia seeds, 1/4 cup frozen raspberries, 1/4 cup frozen Blueberries, 1 Egg, yogurt or milk of choice (I use Oat milk or Goat yogurt).

  • Directions: Mix dry ingredients first, then add water so oatmeal is covered but not completely soaked. Add in egg and mix well. Add in frozen berries (or fresh if you have them) and stir again. Place on microwave on high for about 2 minutes, stir once, then microwave again for 1-2 minutes. Take out and top with a bit of Milk of your choice or Yogurt. Add a few Stevia drops or honey for bit of added sweetness (although I don’t think it needs it). Enjoy!

Ā More recipes coming soon! Hope you enjoy!

Much Love, Alena ā¤