Whole30 Week 3 Check In

Good morning sunshine! It’s 7:17am on Saturday morning, I am sipping coffee and excitedly writing this post because TIGER BLOOD HAS ARRIVED! Now that I think about it, it kicked in yesterday when I woke up before my alarm...at 4:23am (I had the 5:30am shift). “Tiger Blood” feels different for everyone-- for me, it’s waking up ready to start the day with crystal-clear intention and enthusiasm to tackle my To-Do List. Read this aside from the Whole30 Pros about Tiger Blood:

“nearly all Whole30’ers experience most (if not all) of the benefits we mentioned, but it’s not always a light-switch experience, and the change might not be as dramatic originally portrayed...
here is a NEW definition, based on the experiences of the folks in the trenches, slugging it out one day at a time (and sometimes for 45 or 60 days instead of 30).  
Days 16-27: Tiger Blood!
You’ve hit the downhill slope of your Whole30 and life is beautiful—which means different things for different people. For some (generally people who came to the program eating well, exercising regularly, and feeling pretty good to begin with), Tiger Blood means we flipped a switch and turned on the awesome. Energy is through the roof, cravings are under control, clothes are fitting better, and workouts are stronger – lookout, world, you’re on fire.

For others, this Tiger Blood feels more like a real sense of self-efficacy. It doesn’t mean things are perfect (or even easy), but
you’re proving to yourself that you can do this, things are getting better, and you’re seeing improvements almost daily. Your energy is steadier, you’ve got a firmer handle on cravings, and you’re experimenting with new, delicious foods.  You may notice that your ability to focus is keener, your body composition is changing, your moods are more stable, you’re stepping up your exercise, or you’re just plain happier these days.

Of course, this may not happen like magic at the halfway point. There are a huge number of factors that influence which benefits you see and when.
If you’re one of those folks who has hit the halfway mark and isn’t seeing or feeling the dramatic changes others have reported*, know this: You’re not doing it wrong. If you began the Whole30 with a medical condition, a long and rooted history of unhealthy food habits, or a chronically stressful lifestyle, your “magic” may take longer to appear, and probably won’t be a “light switch” moment. Lose your expectations of what “Tiger Blood” should feel like—be patient, and be on the lookout for small, gradual improvements to keep you motivated. Slow and steady still wins this race.
*There really is no such thing as a “typical” Whole30. Honestly. There are just trends and common occurrences.”

Last week I didn’t eat through my planned meals, so I’ll finish off what’s in the fridge and likely go food shopping on Wednesday. Here’s the plan:

Breakfast

  • Chia pudding with sliced banana, coconut flakes and a protein (probably 1 HB egg)

  • Sweet potato toast with avocado and HB egg (sprinkle with Trader Joe’s Everything Bagel Seasoning)

Lunch

  • Arugula Salad with chopped vegetables and pear. Top with fancy oil and vinegar dressing. Add boiled egg or canned salmon for protein. ← still LOVING this combination.

Dinner:

  • Finish off kale and vegetable soup, add shrimp for protein

  • Asian baked cod and slaw -- marinate cod in a mixture of lime juice + sesame oil + garlic + coconut aminos. Bake at 350F for 15-20 minutes. Serve over a bed of slaw dressed in this asian dressing (from week 2). Top with a sprinkle of sunflower seeds.

Self-Care Goals:

  • I was happy to get outside last week because we’re expecting some serious snow and ice which may throw a wrench in my outdoor strolls for a couple days. Foam rolling only happened 1x because I wasn’t as sore as the previous week. Nonetheless, I should do it #noexcuses.

Here are my Week 4 goals:

  • Prep a new batch of Kombucha. I will document on my Instagram Story for those who are curious!

  • Start a new book. Looking for an easy and entertaining fiction read. I need a break from academic and self-help texts.

  • Continue to foam roll 2x (after weight training days) for 10-15 minutes. Feeling stronger and enjoying the challenge of these workouts!

A final plug for Virtual Bookclub → we meet on Sunday at 7pm EST! Here is the link to join the Google Hangout.

Next week I’ll introduce the Reintroduction Process for those of you who are heading into the final 10-day stretch of Whole30.

Whole30 Week 2 Check In

Greetings!

We’re nearly halfway. How are you feeling? Take a look at the timeline and compare where you’re at with how many others tend to feel. Everyone’s results will differ but this timeline gives a good idea of how the month progresses.

Well this was certainly a WEEK for me:

First, I had an RXBar meltdown on Tuesday night (Day 8). I worked a late shift and did not pack enough foods to get me through the day until I could have a meal at home. I had ⅓ a Chocolate Chip RXBar which is *technically compliant* but controversial in the “New” Whole30 Rules. After some deliberation, I have decided to extend my Whole30 for 8 days and commit to an RXBar-free remainder of the program. Check out my Instagram Highlights for the details.

Then, on Wednesday I enjoyed too much of a good thing: sweet potato + Japanese sweet potato. The starch overload was no good for my stomach so I am taking a break from sweet potatoes for a little while (Shocking, I know!).

What I love about Whole30 is all of the nuggets I learn about myself, my food preferences and hunger patterns. What have you learned about yourself so far in this process?

For eats this week I am going to incorporate even more new foods: chia pudding, nicoise salad and curried cauliflower soup.

Breakfast

  • Scrambled eggs in ghee over bed of greens, topped with kimchee

  • Chia pudding with sliced banana, coconut flakes and a protein (probably 1 HB egg)

Lunch

  • Nicoise salad with asian dressing: canned tuna, hard boiled egg, blanched asparagus, boiled white potato, sliced tomato, sliced bell pepper, over bed of greens. Sprinkle with sesame seeds.

  • Arugula Salad with chopped vegetables and pear. Top with lemon tahini dressing (from week 1). Add boiled egg or canned salmon for protein.

Dinner: I’ve been in the mood for soup so I’m going to try a new recipe that incorporates curry spices.

Other: I have a couple ripe bananas so I’m going to experiment with a chocolate pudding:

  • Combine 1 overripe banana + 1 small roasted sweet potato (skin removed) + 1 egg + 1.5 tbsp cocoa powder + pinch of salt + 1 tsp coconut oil + 1 tbsp almond milk. Mix in blender until smooth. Pour into a small baking tin greased with coconut oil. Bake 25 minutes at 350 until it rises slightly; it should firm up in the oven, if it is gooey or jiggly bake an additional 5 minutes. Let cool 15 minutes before you enjoy. Top with coconut flakes and enjoy as a breakfast alternative.

Self-Care Goals:

  • I completed most of my goals last week. The 2 strength workouts were awesome, I look forward to this new addition to my fitness repertoire. I did not move on to a new candle because I’m still burning through my Winter Cranberry, but I’ll add that on next week. Here are my Week 3 goals:

    • Foam roll 2x (after weight training days) for 10-15 minutes

    • Finish re-reading The Four Agreements for Virtual Bookclub → Bookclub meets on Sunday 1/20 at 7pm EST. It’s not too late to join!

    • Get outside and take 2 walks, at least 20 minutes each. It’s feeling colder here, need to bundle up and breathe fresh air.

What are your self-care goals this week?

In health,
Pamela

Whole30 Week 1 Check In

Hello from the hotel room in Vermont. My mom, sister and I left last night for a few days of snow and slopes. Luckily we’re all doing Whole30 so we planned ahead for meals and snacks. Here’s what Saturday and Sunday look like:

Morning coffee and tea with nut pods

• Hearty breakfast of eggs, avocado (cooked in the hotel room kitchen), fruit (pears and bananas)!almond butter (homemade, check out my Instagram story)

• Midday snack of fruit, RXbar/Luna bar, tea in the lodge (there are few compliant options in the lodge so we are planning our biggest meals for pre and post ski)

• Evening meal at Preston’s, they make a really good salmon filet and mixed green salad. Will pair with a starchy side like a baked potato or butternut squash. 

On the drive home I’ll stop to pick up groceries. Then, set an hour to prep some easy eats for the beginning of Week 2:

Breakfast - 

- Baked sweet potatoes with (1) almond butter, banana, chia; (2) smashed avocado and 2 boiled eggs. 

- Baked egg frittata with mixed veggies (I have onion and bell peppers at home). 

Lunch - 

- Arugula salad, chopped mixed veggies with canned tuna or boiled eggs. Sprinkle with sunflower seeds and top with fancy oil and vinegar (TIP: invest in good quality EVOO and Balsamic Vinegar, I have Tuscan Herb EVOO and Aged 18 Year Balsamic Vinegar). 

Dinner- 

- Sheet pan dinner: roasted Salmon, asparagus and cherry tomatoes. Drizzle all with olive oil, season with salt and pepper, optional red pepper flakes. Roast at 425F in a preheated pan, salmon 12-15 min, veggies 15-20 minutes. 

- Soup: I’ve been craving soup so I’ll make a batch on Wednesday after my early day at work. I’m thinking a broth brew of Tuscan kale, tomato and cod. A bit of Italian flavor flare.  

Beverages -

  • coffee 🏼

  • tea

  • seltzer

  • kombucha

Self Care - I completed my goals last week. I think I need to set more challenging goals 

- Use a face mask, in these early days I break out sometimes before my skin clears up so I’m going to give it some TLC. 

- Start my weight training program: planning for Tuesday & Thursday. 

- Start a NEW candle, I’m burning through my holiday stash right now. 

Week 2 definitely gets easier once the fog clears. Keep up the good work and reach out with any questions. Continue to check my instagram for daily updates. Tonight I’ll be posting from the restaurant to show you how we navigate a menu!


In health,

Pamela