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.
{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.
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.
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:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
The Whole 30: Week Three
Here we are at Week Three of The Whole 30 Challenge, which could also be called “I can almost taste the coconut squares.” Yes, I’m already planning my first “non-Whole 30” treat. Judge away.
Snacks:
There was some serious sweet potato-age this week! I barely touched them the first two weeks but this week, in addition to craving them, I was also reading about the positive health benefits of potatoes in Kathleen DesMaisons’s Potatoes Not Prozac {book report to come!}. So this week I ended up eating baked potatoes as snacks and even adding chunks of them to my mornings smoothies.
Yum!
Meals:
A friend came over for dinner Tuesday and I was excited to finally try a recipe that I had printed out the week before – Carrie On Vegan’s BBQ Baked Beans. They turned out great as the entree for our little dinner party with sauteed green beans & asparagus and curried cauliflower on the side.
I’m loving cauliflower right now so if you’re like me and just can’t get enough you should check out Holly Would If She Could’s 5 Things To Do With: CAULIFLOWER and get some new inspiration!
Thoughts So Far:
I had the strangest cravings this week! If someone mentioned a food or if I read about a meal or saw food on TV it as immediately the only thing I could think about. Which is especially odd since I don’t even eat most of those things in the first place. My subconscious clearly just doesn’t like being told “no!”
How I Feel:
Fantastic! I’m sleeping really well, I’m waking up easily and without caffeine, I have energy and concentration throughout the day, and I feel really satiated after my meals. And that smugness Holly promised is really starting to kick in… 🙂
Follow my daily struggles, recipes I’m trying out & the fun I’m having with the Whole 30 on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love
Health & Fitness:
Sweet potatoes are a great addition to any healthy diet so you should definitely try out some of these nutritious recipes from Shape Magazine – 10 Healthy Sweet Potato Recipes.
OhSheGlow’s Fall Detox Salad is a must try – Filled with Brussels Sprouts, carrots, apple, celery, sunflower seeds, and raisins, it’s as nutritious as it is delicious {also check out this salad as part of the Thanksgiving Recipe Round-Up}.
Eating well and living a healthy life doesn’t have to mean giving up all sweets and desserts, you just need to make healthier, smarter choices when you want to indulge – Try FitFluential’s Five Healthier Desserts which include amazing choices like Raspberry Chocolate Chips, Dark Chocolate Nut Butter Pretzels, Fruit & Yogurt Parfaits, Pumpkin Spice Cupcakes/Muffins, and Cheesecake Stuffed Strawberries.
Do you want model-worthy skin? Refinery 29 has the goods – The Surprising Secret To Model-Worthy Skin.
Finding a great, healthy snack that you love and that’s easy to make is wonderful – One of my favorites recently is Choosing Raw’s Cinnamon Caramelized Cauliflower.
Fashion:
Interested in spicing up your daily makeup routine? It’s always fun to see what other beauty products are out there and the sort of routines that women go through on a daily basis, so let’s check out how blogger Trop Rouge has set up her makeup routine – Makeup Monday.
Top 9 at 9: A Model’s Must Haves with Lonneke Engel gives you all of model Lonneke Engel’s Fall 2012 picks – From workout gear to sweaters to what her favorite shoes are for Fall.
Ulyana Sergeenko’s dramatic, eye-catching clothes are the perfect pieces for this dreamy Moscow-based photo shoot in the most recent Carine Roitfeld Fashion Book issue – Moscow Walk.
Oxblood is everywhere for Fall 2012 and if you’re not sure whether it’s the trend for you, trying beauty products and nail polish are great choices – 3 Chic Ways To Do Burgundy Beauty.
The Fall 2012 Collection for J.Crew is pretty phenomenal – It’s filled with great outerwear, fun, printed pants, and killer accessories. And none of those accessories are better than the Lulu Frost’s Capsule Collection – Shop It Now: Lulu Frost For J.Crew Holiday.
Links You’ll Love
Fashion:
If you adored the leather-sleeved trench coat that Saucy Glossie sported in New York City last week {see Looks of the Week} than I have juuust the article for you – Shop The Look: Trenches Flirting With Leather!
What’s better way to enjoy your Fall clothes & accessories than with clean, well-organized, swoon-worthy closets? Seasonal Shift: Inspiring & Attainable Organized Coat Closets
While the House of Valentino is known for their showstopping awards season gowns and lipstick red dresses, it’s also known for sending sweet, girly frocks down the runway that leave many a girl sighing with desire – Fairy Tales & Fantasies.
Checking out pictures of street style and every day fashion from a city is a great way to familiarize yourself with the local styles as well as decide what you’re interested in adding to your closet for the upcoming season. Check out the latest installment of 4 Cities, 4 Looks, 4 Climates: Fall Edition from StyleList and learn everything you need to know about New York City fashion.
No matter what kind of shoes you’re in the market for this Fall there are some fun, flashy choices out there, so why not give metal toe caps a chance? Onto My Wardrobe’s Metal Cap Toe.
Health & Fitness:
One of the great things about Fall is that the stores fill up with delicious new produce, but don’t be intimidated by trying to cook something new, there are ways to learn! If you want to tackle a new type of squash check out Eat, Live, Run’s Perfect Roasted Acorn Squash.
Another amazing squash that you should get your hands on this Fall is the spaghetti squash. Now sure where to start? Peas And Thank You has the answer with her Spaghetti Squash Pad Thai!
Sometimes what you NEED is comfort food. And nothing else will do. So why not try a healthier version of your favorite calorie-laden dish and see that you can satisfy those needs with something a little more nutrition? 5 Comfort Food Makeovers from Ellie Krieger
Did Friday’s Victoria’s Secret Fashion Show post get you in the mood to sweat it out at the gym? Me too. So why not take some training advice from one of the gentlemen who helps the stunning Alessandra Ambrosio prepare for this fabulous runway show each year? Victoria’s Secret Workout: Runway Legs With Trainer Justin Gelband
Getting enough and the right kind of energy is important to fuel a great workout. Not only what you eat, but when you eat it are things to consider in advance – How to fuel for your workout properly and pre-workout superfood energy bites!
Links You’ll Love
Fashion:
Are you a fan of metallics? They can be a great way to spice up a look for Fall or make an outfit nighttime-ready – Style File: Metallics.
Black and white is one of my favorite color schemes, it’s chic and really stylish and you can spice it up really easily with a splash of color – Street Style Update: Black & White Outfits @ New York, Milan & Paris Fashion Weeks.
If you’re in the market for a sweet dessert-inspired necklace why not support an amazing cause? She’s The First sponsors girls’ education in the developing world and has created a too cute cupcake necklace to further their cause – She’s the First Tie-Dye Cupcake Necklace.
I don’t know about you, but I’ve always been a fan of Sir Arthur Conan Doyle’s Sherlock Holmes books and have thoroughly enjoyed all of the recent remakes from the movies to the BBC & US-based TV series. Clearl I’m not the only one as Apartment Therapy put together a great list of Sherlock Holmes-inspired home decor – Get This Look: BBC’s Sherlock.
Healthy & Fitness:
Do you track your daily food intake? While it can see daunting to keep track of every single thing that you put in your mouth over the course of the day, it can be a useful and informative project. Commonly people over – or under – estimate their intake of calories, fat, protein, fiber, and vitamins & nutrients. Over the years I’ve tried a handful of programs – From Slimkicker to Livestrong to the My Fitness Pal app (for Android!) that my boyfriend recommends to his CrossFit clients. I highly recommend giving this a try, you may be surprised by what you find out!
I can’t live without music in my day-to-day life and I REALLY can’t live without music at the gym. If I forget my headphones or don’t charge my mp3 player, odds are I’ll skip my workout. So finding new tunes for my fitness sessions is essential – Whether they’re new tracks on the airwaves or I’m rediscovering CDs from my youth.
- Workout Playlist: Pop Music
- Shayk Your Booty: Irinia Shayk’s Poppin’ Playlist
- Harley Viera-Newton Has Your Summer Playlist Covered
We’re heading into the holiday stretch now and with all the family gatherings, social events, and holiday festivities on the horizon, why not make a healthy eating plan that’ll allow you to not only show up to everything looking fabulous, but also feeling great? Check out The No Meat Athlete’s 10 Simple Guidelines for Eating Healthier than Ever and get inspired!
Shopping at your local Whole Foods or health food store can be a daunting prospect – There’s a reason they call it Whole Paycheck! So why not get some advice & tips to arm yourself before your next trip? Prevention’s Smart Buys At The Health Food Store.
If you’re anything like me, you’re always in the mood to try something new in the fitness arena. From boxing & pilates to running & yoga, I’m always interested in finding new ways to keep myself interested and to keep my body from plateauing. Classes at the gym or local Y can be a great option and with endless choices to pick from learning a little about them in advance can’t hurt. So read on – TRX: 6 Things to Know Before Trying a Class.
MCLV Mange: Cookie Monster
When I saw the delicious looking Super Charge Me cookies on Une Vie Saine a few weeks ago I knew that they would soon make their way into my life. The original recipe that Gabriela used was from Dreena Burton‘s Eat, Drink & Be Vegan – like these cookies that I made last year.
Oddly enough, a few days later, before I got a chance to make these, I stumbled on a recipe for Gluten-Free Kitchen Sink Cookies on FitSugar that were derived from the Une Vie Saine’s recipe. Small world!
What I love about these cookies is that not only are they simple, they’re chalk full of tasty, healthy ingredients like flax seeds, almond butter, gluten-free oats and unsweetened coconut. No eggs or butter or cups of oil to pack them with fat and calories like some other cookie recipes out there (or * gasp * store-bought cookies).
And with two cookie occasions coming up – a 3 year old’s birthday and a thank you for a colleague – I finally got around to making a couple batches of these cookies last week. Arianna and I happily puttered around my kitchen pulling various ingredients out of cupboards to use as the “mix-ins” in the different batches.
We ended up making three different, but not terribly distinct, batches. The first was closest to the original recipe with almond butter, raw cacao nibs, and almond chunks. For the second I switched from basic all-purpose gluten-free flour to almond flour and from maple syrup as the sweetener to brown rice syrup. Then I added walnuts, carob chips and more coconut flakes.
The final batch was based on the kitchen sink recipe that I found on FitSugar and without the oats the cookies unfortunately flattened out in the oven. Not. Pretty. They were quite tasty though – the dried cherries were an inspired choice if I do say so myself – so my boyfriend and I took care of them in private. 🙂
I highly recommend trying out this recipe. While they may not exactly be guilt-free, they are cookies after all, they’re a much healthier alternative if you’re already planning to make cookies or are in the mood for a sweet treat.
I even brought some into my office and passed them out around 8am, advertising them as breakfast cookies!
Stay tuned for the next MCLV Mange installment or check out previous posts from this series to see what you’ve missed so far:
MCLV Mange: Vegetable Lasagna
After our juice cleanse adventure my friend Arianna and I decided to make March healthy and scheduled a dinner for the two of us each week for the month. Not going out to eat for great, but ultimately greasy and unhealthy food, mind you. We decided to make dinner for ourselves once a week and rather than open a bottle of red, we’d accompany dinner with either a movie or a walk.
So after our Farmer’s Market Fare warm up dinner last Sunday, we broke out the big guns on Monday night and attempted the potentially impossible. Lasagna with no cheese OR pasta.
GASP
I saw a recipe for Gluten-Free, Vegan Zucchini Lasagna on the FitSugar website and despite the scary/intimidating/awful sounding recipe name, I decided that we should give it a try. I mean, the picture looked good and that’s got to mean something, right? Plus the ingredient list was reasonable and the recipe didn’t appear overly complicated, both necessities for a work-night meal when you get up as early as I do.
Honestly, cutting up the zucchini was the most challenging part of the food preparation for me. My mandolin was broken – um, again – so I had to slice the zucchini long-wise by hand. Not. Pretty. At. All.
We made a quick trip to my friendly neighborhood Trader Joe’s for the few ingredients that I didn’t already have on hand and picked up both of the tomato-based sauces that the recipe called for. Next time I try this recipe I’ll probably take the time to make the marinara sauce from scratch in advance. Never hurts to have some extra sauce in the freezer!
Simmering the quinoa in the tomato sauce and onion mixture gave it a great flavor, more robust than when you cook it alone in water. Next time I make a pot of quinoa I’m definitely going to try something along these lines, it was quite tasty.
Layering the quinoa, onion & tomato sauce blend, zucchini slices and marinara sauce was actually sort of fun. I’ve never made lasagna before so I wasn’t sure what to expect but it was relatively easy to figure out this step, I can’t imagine that things could go terribly awry here regardless of your artistic talents.
Truth be told, I can’t remember the last time that I had “real” lasagna off the top of my head, but I though that this was an excellent dish. The tomato quinoa layer had a savory, nutty flavor, the roasted zucchini slices added a noodle-like texture but a hearty, fall vegetable taste, and the two types of tomato sauce added a great Italian flair to the meal.
And while it was really tasty right out of the oven, it was a bit messy and hard to plate well.
We each had seconds though and I happily ate the leftovers the next day. The lasagna held its form much better after 24 hours in the fridge though, it definitely looked prettier and more photogenic the second day.
But we can’t forget, since it was date night we needed a movie to go along with our piping hot bowls full of lasagna. And we put a lot of thought into our movie selection for the evening of course, it wasn’t just what happened to appear at the top of my Netflix queue or anything like that…
Hehe
How was it? Ultimately it was entertaining, but we decided we couldn’t take Taylor Lautner seriously as anything other than a werewolf. That’s some serious type-casting to deal with kid!
Stay tuned for the next MCLV Mange episode or check out past installments from this series and see what you missed:
MCLV Mange: Coconut Vegetables
Welcome to a new reader requested segment called MCLV Mange where I’ll provide a recipe or meal idea once or twice a month – Something quick, easy, and healthy. As always, feel free to email me with any questions, requests, or topic suggestions.
Let’s start with something extraordinarily basic – A healthy, simple vegetable dish. High in Vitamins A, B6, C, K, potassium, manganese, folate, magnesium and phosphorous – Carrots, broccoli, and cauliflower are extraordinarily healthy.
What do you need?
You can pick up veggies at your local market, anything fresh that you’re in the mood for, or even take the quick route and grab a pre-cleaned bag of mixed vegetables like I showed below. Any variety will do! I especially like mixes with sugar snap peas or I’ll get some brussels sprouts, chop them in half and throw them in.
{Trader Joe’s and Safeway both have great, inexpensive options to choose from}
Cook them however you’d like – Steam, boil, sautee – Personally I’m partial to steaming, that way they keep more of their nutrients, stay a bright vibrant color, and still have a slightly crisp texture. Now what is it that makes these veggies my favorite? Just add 1/4 or 1/3 of cup of coconut milk! Coconut milk is an excellent, easily absorbable source of vitamins and nutrients like phosphorus, copper, dietary fiber and antioxidants.
Once you’ve fully coated the vegetables in the desired amount of coconut milk, add your seasonings. Sometimes I leave them with just the coconut milk, but other times I’m in the mood for a more complex flavour. I know it may sound unusual, but garlic is a great accompaniment to the subtle sweetness of coconut milk.
Season to taste and you’re done! Sometimes I even add a little Earth Balance to top things off, though it definitely it isn’t necessary.
You can eat the veggies as part of your main dish and add a baked sweet potato on the side or eat them with a grain (brown rice or quinoa) or meat dish (lean chicken breast or white fish).
Want a pseudo-healthy cocktail idea to round out your evening meal? FitSugar has a creative, low-calorie idea to replace a traditional gin and tonic – an Elderflower Gin Cordial.
Happy eating & stay tuned for the next installment of this tasty new series!
Motivation
Personally I find an external motivator to be great incentive to keep up with an exercise regime. I wish I could say that I have all the internal motivation that I need in order to meet all of my goals, but unfortunately I don’t. Sometimes on days when I’m tempted to skip my planned workout, knowing that I’ll have to admit my failure aloud to someone else is usually enough incentive to push through.
Usually. 🙂
I’m registered to run the San Francisco Half Marathon on July 31st and haven’t run consistently for months, so I need to begin training, um… Now! It just so happens that one of my best friends is training for the Death Ride (which I lovingly call The Ride of Death) a 129 mile bike race with 15,000 miles of climbing through the Sierra Nevada’s near Tahoe. Her race is July 9 and although we’re training for different types of races in different cities (she’s in Sacramento), she has been acting as an unofficial sponsor and motivator for my last-ditch training efforts.
Monday mornings I email her my proposed workouts for the week (subject to scheduling changes) and each morning I send her a confirmation of what I accomplished the previous day. I’m going to include various types of exercise in my training program in addition to running, specifically circuit training and Pilates.
Below is a draft of a proposed schedule for one of the weeks of training:
Monday:
- Run to work (1.3 miles)
- Mini cardio session (2 miles stationary bike & 1 mile elliptical trainer)
- Pilates Mat class (5pm – 6pm)
Tuesday:
- Jog to work
- 15 minute circuit training workout
- Run (pm)
Wednesday:
- Walk to work
- High intensity interval training on the elliptical
- Pilates Mat class (5pm – 6pm)
- Yoga Flow (6pm – 7:15pm)
- Walk home
Thursday:
- Walk to work
- 25 minute circuit training workout
- Run (pm)
Friday:
- Jog to work
- 15 minute circuit training workout
Saturday & Sunday – Rest & stretching (maybe a massage if I can be convincing enough) and long walks or a hike
Hooking up with a workout buddy who you can share your plans with or a like-minded friend who you may not workout with but who has similar goals, can be a great motivator.
If the idea of sharing your workout goals/plans with someone else isn’t appealing, or if you’re just getting started and want to hold off until you feel like you’ve made some progress, there are other external motivators that may help you when the odd lazy day rears its ugly head.
(1) A kick-ass play list can do wonders. Put a super charged playlist on your MP3 player or blare it over your computer/sound system. Everyone has their own style and different beats that get them pumped up, and I personally refresh my Nano weekly, but here are some artists/bands that never fail to get my heart rate going, regardless of my mood: Panic! at the Disco, Fall Out Boy, Chemical Romance, Finger Eleven, Breaking Benjamin, My Darkest Days, Jason Derulo, Lady Gaga, Bon Jovi, K$sha, Katy Perry, Beyonce, Sean Kingston.
(2) Sign yourself up for a class on a day when you don’t think that you can make yourself do a work out. You’ll feel guilty not showing up after having reserved a spot in the class and even guiltier when you see the charge on your credit card! The two days of the week that are the hardest for me to get off my booty are always Monday and Wednesday, so I’m getting into the habit of doing at least a Pilates class at Glow Yoga each of those days. And now that I’m getting to know the other students and the instructor, there’s even more motivation not to play hooky!
(3) If you have a movie or a book that you find extremely motivational, that can be a great way to get yourself going. If hearing Jillian’s commanding voice shoots you out of your seat, start your workouts with some Shred, even if you don’t plan to do the video it can give you the push you need. Personally I’ve found that popping in a dance DVD before my 5:30pm after-work runs or reading a few pages of Born To Run are a sure-fire way to get myself going.
(4) Finally, one of my favorite pieces to read when I need to stoke my motivational fires is The Better Man, about the (then) 75 year-old fitness guru & health nut Don Wildman (my friend Jim sent me this YEARS ago and I saved a PDF in case of emergencies). This always gives me the kick in the pants that I need to get off of the couch.
Good luck getting yourself onto the trail, treadmill or into the gym. Make me proud!
Moi Contre La Vie 