Recipes
Here are some recipes we are trying this week in the final days of Whole 30! The recipes were found, as usual, by using chowstalker.
Butternut-squash-casserole
Meatloaf
Hot Wings!
Steak with Creamy Mushroom Sauce
Quick Tuna!
So Now What?
I am so proud of the group that took on this Whole 30 challenge. We are just about done, so now what do you do?!?
Well we took 30 days to get here so there is no rush to go out and change anything just yet.
Day 31 should be just like day 30, or day 20, or day 10! Keep up with the parts that were working for you and continue to focus on making healthy food choices.
Just because it is day 31 that does not mean the cream HAS to go back in the coffee! Go about the days after your Whole 30 much like the days of your Whole 30 and make good food choices. Sure now you are "allowed" to have a glass of wine or a piece of chocolate but you don't HAVE to!
When you do venture "off reservation" (as my dad calls it) try and make the best decision you can. Maybe opt for some dark chocolate with quality ingredients over the office candy bowl. Or indulge in a gluten free treat before inhaling an entire loaf of bread or bowl of pasta.
Another important way to look at eating "off reservation" is in relation to the amount of control you have when you do it. A coach I know once explained it like this:
"a treat is something you purposefully set out to have, and when you eat it you are in control. you eat just the right amount but do not over indulge"
"a cheat is when you have no control and you are just eating something because it is there, etc. and you eat too much of it"
More importantly, once you do eat "off reservation" get back on!
After doing a few rounds of Whole 30, I would encourage people to bring items back in slowly and one at a time to really see how your body reacts. Take notes about how you felt before and after and use that information to make the best decision you can going forward.
Below are some links to different articles by Melissa and Dallas at Whole 9 that you might also find helpful! Read them and then read them again!
Congrats to everyone who finished the Whole 30! Nice job!!!
Articles from Whole 9:
Check out the "Homework #2 section for the articles and this page too for some great links to many articles!
Sunday, August 28, 2011
Sunday, August 14, 2011
Chait Creations!
Halfway there!
First a big shout out to all the girls (and Steve and Matt!!!!!) who are just about finished with the first 15 days of Whole 30! Nice job everyone!
This has been a fun round of 30 for me with so many people from the gym (Crossfit Lake Oswego) participating and everyone getting involved to support each other and share tips and recipes!
Nice work ladies (and Steve and Matt!!!!!).
Post WOD
Almost everyone has been struggling with what to have post WOD. We all want to get our protein and clean carbs in, but packing it all up and having it handy post WOD has been a challenge. A few people have given up their non Whole 30 post WOD shakes and are now looking to replace that with something just as fast and convenient.
Brittany came up with an awesome shake recipe and it can be found on her blog-here! I know a lot of our Whole 30'ers have tried this recently and like it.
Allison recently came up with the "muffin" creation below and it seems like a nice portable option. Based on her math you would have to eat about 4 of these to get the right about of protein/carb, etc. post WOD. I am not sure how I feel about that. Seems like a lot but I am thinking 1-2 post WOD as I drive home before dinner might be good to get something in my body right after the WOD and before a bigger meal.
Here is the recipe Allison created!
8 eggs
1 can pumpkin
1 can coconut milk
2 small apples
vanilla powder
all spice
masala spice
Separate the 8 eggs.
Mix yolks with 1 can pumpkin, 2/3 cup of just the cream from a can of coconut milk (water drained and discarded).
Add 2 small peeled and diced apples with 1 tsp Madagascar vanilla powder, 1/2 tsp allspice,
1/4 tsp garam masala to the pumpkin mixture.
In separate bowl whip egg whites until stiff peaks form. Gently FOLD with spatula into pumpkin mixture.
It's OK for fluffy bits of egg white to remain unincorporated.
Fill muffin tins all the way and bake at 375 for 35-40 min. (use a non stick pan, or lightly grease pan with a little olive oil.)
Note from Allison: When they smell good, pull em' out of the oven! We got 16 muffins and after all the math, I calculated 4 muffins = a 2 egg serving with carb and a touch of fat.
Menu this week
In addition to Allison's creation above on my menu this week:
LUNCH
From the wonderful Scotty Hagnas: Jambalaya
I am going to add less "liquid" (so less chicken broth and less tomato sauce) and more dense items (cans of dices tomatoes, etc) to this to make it more of a thick, hearty meal and less soup like.
Chicken!
I am going to bake in the oven a batch of chicken that is marinating in olive oil, balsamic vinegar, and cilantro and another batch that is marinating in olive oil, balsamic vinegar, and rosemary (from my garden!).
I am going to pair the chicken with this summer salad recipe I found - but going to leave out the honey! (not Whole 30!). I am going to keep the veg and "dressing" separate and toss it all together right before I eat each day-to keep the veg from getting soggy.
That should be enough for lunch!
BREAKFAST
For breakfast this week I am just going with hard boiled eggs and going to cook a little extra each night at dinner and save a few bites to go with my eggs in the morning.
DINNER
Dinner will be fajitas, salmon and zucchini (both cooked with lots of dill!) , and stir-fry with stew meat (if you add some coconut Amonis you get a nice flavor for a stir fry without having to use a non clean marinade or soy sauce!).
First a big shout out to all the girls (and Steve and Matt!!!!!) who are just about finished with the first 15 days of Whole 30! Nice job everyone!
This has been a fun round of 30 for me with so many people from the gym (Crossfit Lake Oswego) participating and everyone getting involved to support each other and share tips and recipes!
Nice work ladies (and Steve and Matt!!!!!).
Post WOD
Almost everyone has been struggling with what to have post WOD. We all want to get our protein and clean carbs in, but packing it all up and having it handy post WOD has been a challenge. A few people have given up their non Whole 30 post WOD shakes and are now looking to replace that with something just as fast and convenient.
Brittany came up with an awesome shake recipe and it can be found on her blog-here! I know a lot of our Whole 30'ers have tried this recently and like it.
Allison recently came up with the "muffin" creation below and it seems like a nice portable option. Based on her math you would have to eat about 4 of these to get the right about of protein/carb, etc. post WOD. I am not sure how I feel about that. Seems like a lot but I am thinking 1-2 post WOD as I drive home before dinner might be good to get something in my body right after the WOD and before a bigger meal.
Here is the recipe Allison created!
8 eggs
1 can pumpkin
1 can coconut milk
2 small apples
vanilla powder
all spice
masala spice
Separate the 8 eggs.
Mix yolks with 1 can pumpkin, 2/3 cup of just the cream from a can of coconut milk (water drained and discarded).
Add 2 small peeled and diced apples with 1 tsp Madagascar vanilla powder, 1/2 tsp allspice,
1/4 tsp garam masala to the pumpkin mixture.
In separate bowl whip egg whites until stiff peaks form. Gently FOLD with spatula into pumpkin mixture.
It's OK for fluffy bits of egg white to remain unincorporated.
Fill muffin tins all the way and bake at 375 for 35-40 min. (use a non stick pan, or lightly grease pan with a little olive oil.)
Note from Allison: When they smell good, pull em' out of the oven! We got 16 muffins and after all the math, I calculated 4 muffins = a 2 egg serving with carb and a touch of fat.
Menu this week
In addition to Allison's creation above on my menu this week:
LUNCH
From the wonderful Scotty Hagnas: Jambalaya
I am going to add less "liquid" (so less chicken broth and less tomato sauce) and more dense items (cans of dices tomatoes, etc) to this to make it more of a thick, hearty meal and less soup like.
Chicken!
I am going to bake in the oven a batch of chicken that is marinating in olive oil, balsamic vinegar, and cilantro and another batch that is marinating in olive oil, balsamic vinegar, and rosemary (from my garden!).
I am going to pair the chicken with this summer salad recipe I found - but going to leave out the honey! (not Whole 30!). I am going to keep the veg and "dressing" separate and toss it all together right before I eat each day-to keep the veg from getting soggy.
That should be enough for lunch!
BREAKFAST
For breakfast this week I am just going with hard boiled eggs and going to cook a little extra each night at dinner and save a few bites to go with my eggs in the morning.
DINNER
Dinner will be fajitas, salmon and zucchini (both cooked with lots of dill!) , and stir-fry with stew meat (if you add some coconut Amonis you get a nice flavor for a stir fry without having to use a non clean marinade or soy sauce!).
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