An ongoing love affaire with all things fashionable, tasty and fun

Posts tagged “Nutrition

{Guest Post} Interview With A Trainer: Nutrition & Supplements

Welcome back to another Fitness Friday post – You can check out all the previous Fitness Friday posts at the bottom if you’d like to catch up on what you’ve missed so far.

Today we’re talking with trainer and co-owner of the barbell gym Capitol City Strength & Conditioning about nutrition, supplements, and the weightlifting Holy Grail – Protein powder.

Read on to not only find out about his personal regime, but to receive tips and suggestions for some changes you can make to improve your personal health routine. CapCity (1) Do you take any supplements on a daily basis? Yes, there are a few supplements that I take nearly every day and some a cycle on and off with. The ones that I take regularly are fish oil, vitamin C and D, and Magnesium.

  • Fish Oil – I’ll usually take in the mornings and afternoons after a meal.  Fish oil has been purported to have a myriad of health benefits: Blood pressure, mental health, and metabolic functions all seem to be positively affected.   
  • Vitamin C – I will usually take with the first meal of the day or at the end of the day if I don’t feel like I ate enough vegetables.  Vitamin C is good, take some.
  • Vitamin D – This is will usually take with my first meal of the day.  Vitamin D deficiencies can have some very serious consequences, everything from bone health to depression seem to be related and Americans are chronically deficient.  Vitamin D is fat-soluble (i.e. it’s better absorbed by the intestines when taken in conjunction with fats) so I will always take it with a fat rich meal, which is usually my first meal of the day. I avoid taking this later in the day because I have heard that vitamin D can interfere with sleep.  I’m not sure of this is true, but it sounds logical, so what the hell.
  • Magnesium – Magnesium is also something that a majority of people take in insufficient quantities.  Deficiencies can have a host of problems, including affecting the way in which your body metabolizes carbohydrates.  I’ll usually take this before bed (it is said to have a calming effect) and it has a natural citrus flavor so it tastes like orange juice. 

ProteinPowder

The following supplements I cycle through during particularly heavy training periods or to supplement specific eating patterns, such as periods of fasting.

  • Whey Protein – I’ll usually take this after I workout, but I go through periods (due to budgetary restrictions) where I will take this nearly everyday.  Outside of Whey’s reported benefits in terms of workout recovery and muscle repair, it is also supposed to have very powerful antioxidant effects. An added bonus is that some of the brands taste pretty good. I’ll usually try to find a brand with the least amount of ingredients, little to no carbohydrates, and minimal preservatives or artificial sugars.
  • Amino Acids – I will take these when I am not taking Whey protein and I will generally reserve this for times I  plan on working out in the morning when I am fasting.  Amino Acids have a lot of functions in the body, especially in terms of muscle repair. Here is a nice and short reference – Amino Acids 101.
  • Creatine – Creatine is something I take during periods of especially heavy lifting, generally for a month or two at a time.  It helps with short-term energy production. I’ll usually take this before and after working out. 

(2)    Do you have a favorite protein powder? What do you look for in a protein powder?

My typical “go to” protein powder is usually Optimum Nutrion’s Whey protein Isolate.  It mixes with water and milk pretty well (not coffee though), meets most of my above stated requirements, and is readily available.  They also have a natural version which I have yet to try.

(3)    When do you take supplements and/or protein powder during the day? Does the time of day, proximity to workouts, or empty/full stomach matter?

Most of the regular supplements I take I will try to consume with meals.  Mineral and Vitamin absorption is very complicated and there are a lot of cofactors as to how efficiently some things can be absorbed.  To save myself the trouble of trying to figure that out I will just take them with food.  The supplements I cycle on and off with generally revolve around my workouts so I will generally take those shortly before or afterwards.  

AnimoAcids

(4)    Do you follow a special kind of diet? Have you had success with any popular diets in the past (i.e. Paleo, high fat/low carb, ketogenic etc.)?

I have tried many different ways of eating.  I am in a position where I am frequently asked about diets and I am not very comfortable recommending something that I have not at least tested on myself.  The way I generally approach eating is there is what to eat and there is how to eat. “What” I eat generally follows a whole natural foods approach (Paleo/Primal/whatever).  I make generally make whole meats (chicken breasts, steaks, fish) the basis of my meals and fill the rest in with dairy, veggies, sweet potatoes, nuts, and some fruit.  (I have experimented a lot with dairy and I seem to have little negative effects from consuming it). 

“How” I eat regularly shifts from a few methods I like and which I think are effective protocols for certain situations.  If I have no specific goals performance wise, I will generally stick to an ultra-low carb/ketogenic approach.  Once you get use to doing this it becomes very easy and if you are not doing a lot of metabolically demanding physical activity, I don’t really see the need for a large carbohydrate intake (there are always exceptions).  If I am consistently doing more physically demanding work or trying to get bigger, I will generally add carbohydrates following workouts and for dinner.  I am a strong believer in Carbohydrate cycling/back-loading.  John Kiefer of Dangerously Hardcore and Nate Miyaki of Intermittent Feast are great resources for anyone that is interested. 

(5)    What’s the first nutritional recommendation you would make for a client? What’s the first food you eliminate when you want to eat a cleaner, healthier diet?

The first recommendation I generally make is to make their own food.  I think people develop a much greater appreciation for what makes their body function when they prepare it themselves and making nutritional changes is simpler to do when you are controlling the ingredients.  Once people are cooking themselves, ill generally recommend people remove grains.  It’s a difficult transition for most but I think it has significant payoff.  

You can catch up on previous Fitness Friday posts here: Beginners Fitness, Beginners Fitness: Kettlebells, Beginners Fitness: Medicine Balls, {Guest Post} Women’s Health, {Guest Post} Fashion of the Fitness World, {Guest Post:}Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.

Do you take any supplements? Protein Powders?

*Note: Be sure to head over to Facebook or Twitter to see who won the Target giftcard GIVEAWAY!!!


Beginners Fitness: Medicine Balls

Welcome to the third week of the Spring 2013 Beginners Fitness series!

You can catch up on Beginners Fitness & Beginners Fitness: All About Kettlebells, or some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.

Another one of my favorite pieces of equipment at the gym are medicine balls – They’re versatile and since they can be used to work so many different muscle groups you can put together an entire workout using them.

MedicineBalls

{Inspiration Pinterest Board}

Workouts:

If you’re starting a workout regime for the first time and consider yourself to be a beginner than you need to be sure to ease into a new exercise routine – Start with one workout a week plus walking, then two, and so forth.

Choosing your weight is one of the most important parts of a medicine ball workout – You want to be tired by the end of each set so don’t start with the heaviest weight you can pick up. You can also change weights for different moves – For example using a heavier ball for squats and a lighter one for core exercises.

[1.] Day One:

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

*Reading Materials – Medicine Ball Workout from Mark’s Daily Apple

MedicineBallInspiration

{Inspiration Pinterest Board}

[2.] Day Two: Core Core Core!

Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – Increase Your Strength and Athleticism with Medicine Ball Training

Nutrition:

In the past two posts we’ve talked about healthy eating, how to replace unhealthy snacks with more nutrition options, and I suggested cooking as an alternative to eating out. Today I want to talk a little about fueling your workout – What you eat before a workout gives you energy and keeps your body hydrated & nourished while you put stress on it.

These are interesting articles and while they both highlight the importance of properly fueling your workouts they aren’t identical in their recommendations. Each body is different and it’s going to take some trial and error to find the perfect workout fuel for your body!

WorkoutFuel

Homework:

Rest days and stretching and/or foam rolling are an important part of working out. If you have the stamina to workout 7 days a week that’s admirable – But don’t! By not giving your body time to heal and rest you’re undoing all of your hard work. Check out The No Meat Athlete’s rolling tutorial to get you started – Foam Rolling.

Having a busy Spring? That’s no excuse to skip your workouts! You can easily do body weight circuits featuring moves like push-ups, squats, and sit-ups from a hotel room or utilize the hotel pool or drop-in deals for gyms & studios. Bonus? Getting in a workout  after a flight can help you fight jetlag! Read Mod City Mag’s Working Out While Traveling to give you some tips & suggestions for your next trip.

Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.

If you want more MCLV you can find me on these platforms:


Beginners Fitness: Kettlebells

Welcome to Week II of the new Spring 2013 Beginners Fitness series!

You can catch up on Beginners Fitness Week I or enjoy some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle & {Guest Post} Interview With A Trainer.

BeginnersFitnessKettlebells

{Inspiration Pinterest Board}

Workouts:

Since this is just Week Two of this new fitness regime we’re going to keep the total number of workouts at two for another week – You want to ease into any changes in your activity level to avoid injuries or overworking yourself. If you feel like you’re ready to go beyond two, feel free to add one of the workouts from last week’s list – Beginners Fitness.

A great piece of gym equipment that I highly recommend is the kettlebell. It’s a very versatile piece since you can use them in a gym setting or at home/outside. Definitely a good investment.

[1.] Day One:

Warm Up: 5 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}

  • Kettlebell Swings {Kettlebells Workouts’s Teaching Points for The Kettlebell Swing} Three rounds of 10-15 swings – #1 thing to keep in mind is your form & to be careful of your back!!!
  • Goblet Squats {Men’s Health’s Goblet Squats} Three rounds of 10-15 squats

Warm Down: 5-10 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – 22 Kick Ass Kettlebell Exercises from Greatist.com

Monday

{Inspiration Pinterest Board}

[2.] Day Two: {Longer Workout}

Warm Up: 10 minutes of walking or light cardio

Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

*Reading Materials – Total Body Toning With Kettlebells from Women’s Health

Nutrition:

In the last post I suggested that you try cutting some of the processed foods out of your diet and cooking more, were you able to give that a try? Changing your routine and breaking habits is one of the hardest things that you can do, but knowing that you’re making strides towards improving your health and increasing your life expectancy should help motivate you.

Larabars

Here are a few more snack alternatives to not only help you GET COOKING, but also so that you can still enjoy some tasty snacks without reaching for processed or sugary store-bought treats:

  • I crave salty foods, especially when I’m under stress, so these Oven Fries from The Wannabe Chef are the perfect thing to reach for. Bonus points for using a sweet potato!
  • Do you crave a sweet treat in the afternoons? Give these Homemade Chocolate Chip Cookie Dough Larabars from OhSheGlows a try next time you get peckish. You can also freeze them and then you’ll have a great treat whenever you want it!

Homework:

We talked about stress last time – Now that you’re aware of how important controlling stress is for your health, what are you doing to help combat it? Yoga is a much-loved stress reducer, but if you’re not up for a class there are still some moves that you can try out at home – Om Alone: At-Home Yoga Workout.

One of the best things that you can do for your health and one of the most powerful daily changes you can make is adding walking to your life. Check out this post on the benefits of walking {Guest Post: Low-Intensity Fasted Cardio} and this piece from Prevention Magazine – News Pulse: What A Simple Walk Can Do.

Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.

Want more Moi Contre La Vie? You can find me on these platforms:


Links You’ll Love

Health & Fitness:

Coming up with creative new recipes in advance can make your week run much easier so take some notes from Lonneke Engel’s piece for Organice Your Life – Quick Vegetarian Meals!

BBQTofu

BBQ tofu is one of my favorite proteins because you can very easily pair it with other sides for a quick & easy midweek meal – From brown rice or quinoa to sweet potatoes or sautéed veggies, it goes with everything. Check out OhSheGlows’s Easy BBQ Tofu for the perfect recipe!

I love to discover new fashion blogs so I couldn’t pass up this great list from Greatist – 60 Must-Read Health & Fitness Blogs for 2013.

Eating the right foods after a workout can not only improve your recovery, it can increase your energy levels and ensure that you feel focused and alert for the rest of your day – After Workout Eats.

WinterShapeUp

Mixing up your workout routine can help in a number of ways – Not only does it increase your enjoyment and help you stay entertained, it can also keep you from plateauing. So check out The Fitnessista’s Winter Shape Up for some fun new ideas to keep things interesting

Fashion:

Ajent

Online shopping is one of my favorite pastimes but I’ve found that all of the email alerts and websites filled with flashing ads and pop-ups can be overwhelming and distract you from the actual shopping process. So why not take the stress out of it and enjoy yourself a little more? Check out the new online shopping site Ajent and some of the great things they’re saying about it.

Braids, twists, and buns – Oh My! I love a chic, classic updo that’s simple enough to pull off early in the morning when I’m not quite firing on all cylinders. Favorite Knotted and Twisted Updo Tutorials from My Precious Confessions.

Are you a lover of beauty products and trying new makeup? Check out this great collection of Must Try products that should make their way into your medicine cabinet – What I Want In My Bag:  2013 Beauty Lust-list!

Eyeliner

Liquid eyeliner and retro inspired cat eye looks are two of my current favorites when it comes to my personal beauty routine so this tutorial is right up my alley – My easy winged eyeliner tutorial from This Chick’s Got Style.

Leave it to Dappered: Affordable Men’s Style to impart some much-needed style wisdom for those gentlemen who’re always in the mood for some new & exciting ways to approach fashion & their own personal style – 10 Bits of Style Knowledge I wish I had learned earlier.


Links You’ll Love

Welcome back to another Links You’ll Love round-up

Fashion:

Lipstick

No sure what the ideal lip color should be for you? Luckily for you Girl Meets Glam has done all the lip work for you and has shared all her secrets so that you can find the best color for yourself.

As much as I wish Spring were upon us we’re still in for some chilly days before sundress weather will truly be here. So why not take some tips from blogger Advice From A Twenty Something & The Glitter Guide on fun new ways to approach layering – How To Layer With Amanda Of Advice From A Twenty Something.

While some movie-inspired editorials can leave you feeling flat, this Clueless lookbook from Wildfox is just plain fun. So just enjoy the pictures! Did My Hair Get Flat? Did I Stumble Into Some Bad Lighting? What’s Wrong With Me?!

Audrey

In my opinion one of the greatest muse-and-artist relationships of all time is Audrey Hepburn and Richard Avedon – The photographs that resulted have certainly stood the test of time. Harper’s Bazaar clearly agrees in their All About Audrey piece this month.

I’ve always been jealous by the creative abandon that artistic types can put into their decorating attempts – Luckily this DIY Instax Wallpaper idea can get you the artist’s loft you’ve always wanted!

Health & Fitness:

Our schedules don’t always permit for hour-long workouts in a gym each day, so this Drop-and-Do-Anywhere Circuit Workout can be a lifesaver for the girl-on-the-go.

Juicing

Juicing and smoothies that include fresh vegetables are an integral part of my routine during the week so I was thrilled by this Say Hello, Max post – Beauty from the Inside Out: Juicing 101.

Sometimes the cold temperatures of Fall and Winter can make you crave warm, comforting foods, but that doesn’t mean you should give up fresh fruits and vegetables for half the year! Check out How To Eat Super-Healthy In The Dead Of Winter from Refinery 29.

ChriselleLim

I love to follow other fashion bloggers on Twitter, Facebook, and Instagram and I must say I was thrilled to read this post from Chriselle Lim on her healthy eating habits. So interesting to peek behind the curtain when you see so many pictures of macaroons & dinners out on an Instagram feed. The Chriselle Factory – My Diet Secrets – Part 1.

Hitha On The Go is also a firm believer in getting your exercise in when you can, check out her Fitness On The Go – 5 Factor Fitness.


Links You’ll Love – Superbowl Edition

Everyone loves an excuse for day drinking and indulging in tasty treats, but why not keep the fat, calories, and cholesterol to a minimum and try some of these delicious-but-healthy recipes today instead?

Appetizers:

SuperbowlPepper

Entrées:

SuperbowlPizza

Desserts:

SuperbowlDessert

Cocktails:

SuperbowlMargarita

How are you going to celebrate the Superbowl this year?

I’ll be landing in New York at 6pm local time so stay tuned for some updates from my week in the The Big Apple! 🙂


The Whole 30: The End

This week I said adieu to The Whole 30 after four long weeks of clean, healthy eating. While I did a “lite” version of this paleo-inspired program which included some additional vegetables & beans since I was excluding meat, I feel as though I was still able to get a good feel for the program.

Pros:

As with my juice cleanse in 2012, I found that one of the major challenges for me at the beginning of The Whole 30 was to think before eating. That may sound like a simple task, but a lot of snacking & munching throughout the day is habit or boredom or automatic rather than actual hunger.

Since this program excludes certain things I was forced to think about what I put into my body more consciously than I do on a regular basis. And that can’t be anything but good! Really listening to my body and asking the right questions was key – Am I really hungry? What is my body asking for? – I was also forced to plan my meals in advance to ensure I was receiving the necessary nutrients.

MacNCheesePlatedE

{Vegan, gluten-free mac n’ cheese & sautéed garlic vegetables}

Cons:

While I did miss some things {namely sweetener in my morning tea & Diet Coke}, I knew I could survive without them for a month. The real con about this program is that it’s not sustainable. It’s a cleanse and intended to be followed only for a short period of time. Living without alllllll fruits, vegetables, gluten-free grains, beans, and nuts isn’t conceivable if I want to live a full & healthy life.

Physical Benefits:

I already follow a fairly healthy diet, I do most of my own cooking and stay away from synthetic & processed foods, but overall in January I felt even healthier than usual. I woke up easily & was filled with energy, my days were productive and by planning out healthy, protein-rich meals in advance I avoided blood sugar spikes over the course of the day, and – best of all – I slept exceptionally well most nights.

Biggest Benefit:

I spent a great deal of 2012 in the kitchen but I have to admit that I was mostly baking. This month I tried more new recipes than I can remember trying all of last year! I made stew, paella, sautées, stir frys, mac n’ cheese, BBQ Baked Beans, and a couple other tasty new dishes. It was fun to put some real effort into being creative in the kitchen and I really hope to continue with that now that the challenge is over.

Have you ever tried a clean eating program like The Whole 30? What were the worst & best parts?

If you’d like to read about my entire experience with The Whole 30 you can catch up at the following links: The Whole 30: Preparing + Week One, The Whole 30: Week Two, The Whole 30: Week Three & The Whole 30: Week Four.


{Guest Post} Food & The Daily Battle

Welcome to Part II of the Women’s Health series here on Moi Contre La Vie. Today we’re going to hear more from Megan of Kaia F.I.T. Sacramento on the daily struggle to eat well. If you’re new to this series be sure to check out Megan’s bio {Guest Post: Women’s Health} and her previous post – Fashion of the Fitness World.

Part 2: Food… The Daily Battle

I love ice cream, especially cookies & cream. I love cheeseburgers and extra crispy french fries. I can put down a serious amount of pizza. I love crafty cocktails and champagne. I worked in fine dining restaurants for 10 years and was privileged to indulge in some amazing dishes and glasses of wine…

But now I work in the fitness industry. And I constantly try to balance my view of food… Fuel or Delicious Goodness? My answer is both.

The majority of the time, on the day-to-day, food is fuel. Looking at it that way leads me to eating cleaner, leaner, and healthier. I view myself like a machine and if I want to run properly, perform well in my workouts, and feel energetic all day, I need to provide myself with the best fuel available.

I personally feel the best when I eat multiple times throughout the day, always beginning with breakfast. I feel great when I eat lean meat and eggs, lots of veggies and greens, and fresh fruit. I like nuts and trail mix for snacks and dried fruit for dessert. Avoiding the starchy carbs, dairy, and sugar is essential to feeling good.

KaiaIV

However, coming from the restaurant industry, I love nothing more than a nice dinner out. I appreciate a perfectly cooked noodle and a salty piece of pork belly. And I absolutely love home-made ice cream and cookies at my mom’s house. These are the good things in life.

So, how do I balance it? When do I decide to devour a sandwich and when do I stick to a salad full of veggies? I practice MODERATION. I try to stick to healthy ‘fuel’ most of the time. When I treat myself to ‘carbs’ and sugar, I view it just that way… As a TREAT. I think it’s better that way anyway. I feel like crap when I eat sugar and bread days in a row and I stop appreciating it.

Everyone has to make their choices, each and every day. But awareness is where it all begins. If you never go without bread, dairy, sugar, alcohol, etc., how will you ever know how you feel without it?

Our go-to detox at Kaia FIT is 7 days without the following:

  • All starchy ‘carbs’ (bread, tortillas, rice, potatoes, etc.)
  • Sugar over 9g per serving (besides sugar naturally found in fruits/veggies)
  • Alcohol
  • Dairy
  • Processed Foods (if you can’t pronounce something on the label, avoid it!)

Eating clean is a great feeling and I highly recommend letting yourself experience it. And remember, “All things in moderation, including moderation.”

A big thank you to Megan for this great insight into her way of thinking about nutrition. It’s very easy to get into patterns of binging or restricting, so avoid all the negative side effects of both of those ways of eating and try practicing moderation as Megan has suggested.

What’s your personal approach to your daily diet?


Links You’ll Love

Fashion:

GalaDarling

My Spring cleaning urges are clearly starting to kick in early this year – Check out Gala Darling’s Blog On, Babe: Get Organized! for some great ideas for organizing your work – Whether you’re a blogger, a writer, or any other creative type.

Did you enjoy my recent organizational tips & recommendations for closet cleaning {Closet Organization}? If so you’ll love these suggestions from Apartment Therapy – Get Sorted: 5 Functional Shoe Organizers.

I’m in an outerwear state of mind these days – Between San Francisco being colder than I can ever remember and a trip to New York City scheduled for two weeks – I’m determined to find the perfect coat. Stylish but warm. Leave it to Olivia Palermo to have all the answers to our statement coat questions – How To Rock: The Coat.

BradGoreski

It’s just about time to start daydreaming thinking about planning your Spring vacation. So why not take some advice from stylist-to-the-stars Brad Goreski – How To Travel In Style.

In the market for a new lipstick? Get the right one with Cupcakes & Cashmere’s Lipstick Guide to help you through the process!

Health & Fitness:

You know that coconut oil is good for you and I’ve shared some tasty ways to get coconut into your diet, but have you tried using it in your beauty routine? Glitter Guide has the scoop in their piece 10 Ways To Add Coconut Oil To Your Beauty. Routine

ChoosingRaw

Whether you’re gluten-intolerant, following a paleo/primal diet, or just interested in eating a healthier diet kelp noodles are a great new food to try out, you should read Choosing Raw’s Kelp Noodle 101: How to Prepare and Serve Kelp Noodles.

I’m always interested in learning how my nutrition affects my health & how my body feels, and clearly I’m not the only one. Check out Purely Twins’s – Day 18  interesting reads about fructose malabsorption & hormonal acne.

Bones

As we grow up we need to pay attention not only to our overall health, but to our bone health at all. You may think that eating a calcium rich diet or taking supplements is all you need to do, but staying educated and aware is what you really need – Best Foods For Your Bones.

If you’re interested in strengthening your thighs than FitSugar has the answers in their Inner Thigh Exercises post – Work it!


The Whole 30: Week Four

In this, the fourth and final full week of The Whole 30 challenge, I started to realize just how great I’m feeling. While this clean eating plan isn’t terribly far off from my usual way of eating, it excludes the few synthetic, processed & sweet things that I usually consume. Mostly Diet Coke on weekends, Stevia in my morning green tea, the baked goods that I prepare a few times a month, and the red wine or whiskey I indulge in every once in a while.

And I’m not sure if it’s excluding these things that’s making me feel so much better or just the consistency of my diet lately, but I have been feeling great.

Snacks:

Same old, same old. Fresh veggies, smoothies, and sweet potatoes.

Part of the consistency that I mentioned above is a major reduction in my overall snacking – By consciously filling my meals with substantial amounts of fiber & protein I’m staying full and satiated for longer which means less snacking.

Meals:

My favorite new dish this week was one that I made for brunch last weekend – OhSheGlow’s Maple Baked Lentils w/ Sweet Potatoes. I made a few Whole 30-approved changed and the end result was absolutely delicious. Savory and filling with a hint of sweetness. I was thrilled that I’d made enough for brunch as well as a few mid-week meals for myself.

BakedLentils

Thoughts So Far:

While many things about this way of eating seem like smart ideas that should be extended beyond the 30 days – Such as reduced consumption of alcohol, processed foods, synthetics ingredients – I don’t believe that this is a sustainable all-the-time diet. I’m hoping to continue on when it comes to certain aspects, but such an austere eating plan just plain isn’t fun when it comes to eating out or social events.

How I Feel:

As I said above this cleanse is having quite beneficial results for me. I’m sleeping really well, but more than that, I’m even – Emotionally and physically – Through out the day. Part of that is that I’m not going from starving to overly full because I’m planning my meals out in advance, and part of it is that my blood sugar is stable throughout the day so that there are no highs & lows.

Even = GOOD! 🙂

If you want to catch up on the previous installments of this series here they are: The Whole 30: Preparing + Week One, The Whole 30: Week Two & The Whole 30: Week Three.

Follow my daily struggles, thoughts, recipes I’m trying out & the fun I’m having with the Whole 30 on these platforms: